Self-driving cars by Google

Google on Monday said that it has made major progress in how well its self-driving cars can handle not just relatively straightforward freeways but also the more complicated leafy suburbs of Mountain View, Calif, where Google is based. "We still have lots of problems to solve, including teaching the car to drive more streets in Mountain View before we tackle another town, but thousands of situations on city streets that would have stumped us two years ago can now be navigated autonomously," said Chris Urmson, director of Google's self-driving car project, in a blog post. In an accompanying YouTube video, Google demonstrates some of the circumstances its self-driving cars now can handle: bicyclists signalling to move across a lane of traffic, railroad crossings, parked cars protruding into the lane of traffic, multiple pedestrians and cyclists entering an intersection, and orange traffic cones around a construction zone."A mile of city driving is much more complex than a mile of freeway driving, with hundreds of different objects moving according to different rules of the road in a small area," Urmson said. "We've improved our software so it can detect hundreds of distinct objects simultaneously  pedestrians, buses, a stop sign held up by a crossing guard, or a cyclist making gestures that indicate a possible turn. A self-driving vehicle can pay attention to all of these things in a way that a human physically can't and it never gets tired or distracted." Google's self-driving cars now have driven nearly 700,000 miles, Google said on Google+. Google has shouldered a lot of the publicity burdens of self-driving cars, trying to convince the public, regulators, and insurance companies of the technology's positive effects on safety and convenience. It's not yet clear how exactly the company hopes to profit from these sorts of machines though one benefit no doubt will be freeing millions of drivers from the duties of driving so they can watch videos, check e-mail, post social-network updates, and do other things that mean more profits for the Internet company. Although plenty of people are eager for self-driving cars to arrive, there will be resistance, too, from people who don't trust the technology, who don't want to relinquish the feeling of control, or depending on how much of a premium is charged, who can't afford it. Ultimately, Google and its comrades in autonomous driving will prevail, according to analyst firm IHS. It forecast in January that sales of self-driving cars will rise from 230,000 in 2025 to 11.8 million in 2035, and that all cars on the road in 2050 will be self-driving. "Accident rates will plunge to near zero for self-driving cars [SDCs], although other cars will crash into SDCs, but as the market share of SDCs on the highway grows, overall accident rates will decline steadily. Traffic congestion and air pollution per car should also decline because SDCs can be programmed to be more efficient in their driving patterns," said IHS analyst Egil Juliussen, principal analyst, in a statement. Google is a pioneer, but it's far from alone now in making the sales pitch for self-driving cars. Nissan, General Motors, and automotive supplier Continental expect self-driving cars on the road by 2020. Ford Motor Co. has unveiled a self-driving prototype car. Telsa Motors wants its system to handle 90 percent of driving duties by 2016 -- a more aggressive schedule and one that's more like what Google has said is attainable. There are innumerable complications, though, and not all of them are technological. For example, if a self-driving car gets into an accident, who is to blame -- the owner or the manufacturer? And will the insurance company therefore pay for damages? It's one reason that today's prototypes typically have a responsible human driver behind the wheel. The Brookings Institution think tank said last week that it believes self-driving cars will fit within the existing legal mechanisms. "The United States has a robust products liability law framework that, while certainly not perfect, will be well equipped to address and adapt to the autonomous vehicle liability questions that arise in the coming years," Brookings said.

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Batteries that last half a century

pacemaker, you may no longer have to go under the knife every ten years just to replace the battery as researchers have now developed a chemistry that could extend battery life beyond what was earlier thought possible. “What if a battery could last 30 to 50 years? Our fundamental research is opening up that possibility through a new design mechanism,” said Chengdu Liang of Oak Ridge National Laboratory in the US. When the researchers incorporated a solid lithium thiophosphate electrolyte into a lithium-carbon fluoride battery, the device generated a 26 percent higher capacity than what would be its theoretical maximum if each component acted independently. They challenged a long-held assumption that a battery’s three main components the positive cathode, negative anode and ion-conducting electrolyte can play only one role in the device. The electrolyte in the team’s new battery design has dual functions; it serves not only as an ion conductor but also as a cathode supplement.  This cooperative chemistry, enabled by the use of solid electrolyte, delivers an extra boost to the battery’s capacity and extends the lifespan of the device. “As the battery dscharges, it generates a lithium fluoride salt that further catalyses the electrochemical activity of the electrolyte,” Liang said.  This relationship converts the electrolyte conventionally an inactive component in capacity to an active one, he conceded. The improvement in capacity could translate into years or even decades of extra life, depending on how the battery is engineered and used.

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Inter 1st Year Results

Click Here for Inter 1st year result

 

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17.Ayurvedic Cures For Dandruff

Dandruff is one of the most common scalp disorders wherein accumulation of dead skin cells appears onto the scalp in the form of white flakes. This flaky layer of dead cells gets in the way of free breathing of your hair and thus weakens it, leaving it more susceptible to fall out. Furthermore, these scales fall onto the shoulders, eyebrows and even clothes when you comb or scratch your scalp. Therefore, those affected always feel conscious in the crowd.

Dandruff might be the result of a number of factors such as frequent heat or cold exposure, excessive exposure to hair styling products, chronic constipation, stress, fatigue, pollution and much more. There are lots of shampoos that boast of clearing white flakes, but most really fail to do so. Let’s take the ayurvedic route to get rid of dandruff. There’s no harm in trying these ayurvedic remedies for dandruff, you never know it might just work wonders for your hair.

Ayurvedic treatment for dandruff

1. Camphor with coconut oil:  

This is one of the grand maa’s recipes where you just need to mix small amount of camphor in coconut oil. Store it in a bottle, and apply each night before going to bed. Camphor cools your scalp and helps to reduce dandruff.

2. Coconut with lemon:

Lemon is a key ingredient in most of the hair care remedies. Mix lemon in warm coconut oil and apply on the scalp. Leave it for about half an hour before shampoo. Follow this for at least two weeks for best results.

3. Gram flour with curd:

Mix two spoons of gram flour in a small bowl of curd. Add half a spoon of lemon juice. Apply this mixture on your scalp and leave it for thirty minutes. Curd and gram flour are best hair cleansers that aid in cleaning the scalp. This definitely the best Ayurveda medicine for dandruff to try.

4. Curd with lemon:

Ayurvedic remedies for dandruff are many but this is one that has lasted the tested of time. Just a bowl of curd with two lemons squeezed in it is one of the best ayurvedic remedies to get a clean and clear scalp. Lemons are supposed to be real dandruff killers. It is worth trying this tip. Curd acts as a moisturizer and keep your scalp cool.

 

5. Shikakayee concoction:

Mix Shikakayee with mint leaves and fenugreek seeds. Soak them in water and apply the mixture on the scalp before you sleep. Leave it overnight. In the morning, rinse it off with warm water. If you cannot prepare it at home, there are many ayurvedic shops that sell already packed shikakyee with many more herbs great for the hair.

6. Neem leaves with lemon:

Make a paste of neem leaves. Add half a lemon to it and apply the paste onto your scalp. Leave it for 30 minutes and wash it with shampoo. For best results, use this tip twice a week.

7. Hot oil massage:

Before you apply any oil on your hair, just warm it up a little for the oil to get soaked deeper in the roots. Massage your hair with hot oil before going to bed.

[ Read: Ayurvedic Treatment for Dandruff ]

 8. Almond oil with Olive oil:

Mix almond oil with olive oil. Both are known to have superb qualities to help your hair grow as well as nourish it. Make sugar solution and apply it on your hair after the oil massage. After the shampoo, use tea water to rinse at last.

9. Vinegar ayurvedic remedy:

Mix two spoons of gram flour in a small bowl of curd. Add half a spoon of lemon juice. Apply this mixture on your scalp and leave it for thirty minutes. Curd and gram flour are best hair cleansers that aid in cleaning the scalp. This definitely the best Ayurveda medicine for dandruff to try.

10. Mint leaves with apple cider vinegar:

Boil a cup of water mixed with a cup of apple cider vinegar. Add few mint leaves. Let the mixture boil for some time and allow it to cool. Gently take the mixture on your finger tips and massage it into your scalp. Rinse after it dries.

11. Sandalwood Oil:

Another version of Ayurveda treatment for dandruff comes in the form of sandalwood oil-lime juice mixture. The emulsion should be massaged onto the scalp for a few minutes and then washed out with tepid water. Massage treatment will boost circulation, strengthen hair roots and improve the overall health of your hair apart from remedying dandruff.

12. Amla Paste:

A simple anti-dandruff hair pack created with Amla powder, Tulsi leaves and water works wonders to cure this pesky and irritating hair condition. One must rub this paste onto the head thoroughly and let it sit for almost 30 minutes. As soon as the set time is over, rinse hair with plain water.

 13. Aloe Vera:

The thick gel extracted from Aloe Vera leaves is a putative remedy for coping dandruff-related issues. Simply spread the gel all over your hair and leave overnight. Shampoo your hair as usual next morning.

14. Eggs:

Eggs are a powerhouse of several hair-benefiting nutrients and thus are considered extremely useful for the hair. A potion produced with egg and water works like magic to throw the dandruff away, if applied to the scalp regularly and rinsed out later on with fresh water.

15. Wheat Germ Oil:

Another fine way to get rid of dandruff is to deep condition the hair with wheat germ oil. First get a through head massage with warmed up wheat germ oil and then cover up the head with a clean towel. Don’t forget to dip the towel in warm water so as to warm it up slightly. Also make sure to squeeze excess water before you wrap it around your head. Wait for about half an hour and then wash your hair off with water.

16. Black Pepper Powder:

Black pepper powder, blended with milk and fresh lime juice is known to provide a great solution for dandruff problems. The concoction is supposed to be rubbed onto the scalp thoroughly and then left on for an hour. Rinse out finally with plain water.

 17. Fenugreek seeds:

Fenugreek seed paste, prepared by soaking the seeds in water overnight and mashing the next morning, is found to be highly beneficial in treating dandruff. Get the paste thoroughly applied onto your hair and scalp for 30-45 minutes and then rinse off. Besides being one of the best ayurvedic dandruff treatments, it is also very effective in curing hair loss.

Try these ayurvedic dandruff treatments and you will see why this type of treatment is more prefered to anything else!

 

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28 Powerful Home Remedies For Hair Growth

 

Thick, long and lustrous hair is one of the most visible trademarks of a beautiful woman. A woman with thick and long tresses always creates a favourable impression on one’s mind. For many centuries, people in the world have searched and tried different home remedies for hair growth. The Egyptians were famous for their “fig oil” and “castor oil” treatment, while the Greeks and the Romans used the exotic “olive oil” and “rosemary “treatment to boost their tresses. Do you know of the little secrets that we Indian’s found centuries back to our hair healthy and long?

Before we get into that do you know why hair growth reduces after a period??

Each of our hair strands go through three stages in its entire lifecycle- the Anagen stage, the Catagen stage and the Telogen phase. During the middle age i.e. around 30 years onwards, the hair growth starts slowing down due to the hormonal imbalances, improper diet and excessive stress.

In this article I will discuss about the various natural and Indian home effective remedies for hair growth, various oils that are helpful and most importantly the diet, which will help you to get rid of your hair fall problems.

Effective Indian Home Remedies For Hair Growth:

Why waste thousands of rupees on expensive treatments, when you have effective homemade remedies for hair growth available at the snap of your fingers. These home remedies are cost effective, easy and has no side effects. However one has to be patient and be regular with their application.

A. Kitchen Ingredients: Try the following effective home remedies for hair growth

1. Onion juice:

This is the oldest and the most efficient home remedy for hair growth. Onion juice is rich in sulphur, which boosts the production of the collagen tissues and thus helps in the re-growth of hair.

You can use red onions or shallots by chopping it into small pieces and then squeezing out its juice. Then apply it on your scalp and keep for 15 minutes. Finally rinse off with a mild shampoo. Here is an excellent post on how onion helps hair growth.

 2. Apple cider vinegar:

This vinegar gently cleanses the scalp and maintains the PH balance of the hair, thus accelerating hair growth. Use the apple cider vinegar as a final rinse after shampoo to get healthy and shiny hair.

3. Egg mask:

Egg has been used since ancient times for combating hair loss. It contains high levels of proteins which help in the formation of new hair. It is also rich in sulphur, zinc, iron, selenium, phosphorous and iodine.
[ Read: Egg For Hair Growth ]

In white of an egg, add 1 teaspoon of olive oil and honey and mix it well to form a smooth paste. Apply all over the hair and leave it for 20 minutes. Rinse with cool water and shampoo it off. Not just for hair, you can use egg masks to get glowing skin too.

4. Fenugreek:

This is another widely used hair fall treatment as fenugreek accelerates hair growth and protects the natural colour of your hair. Take 1 teaspoon of the fenugreek paste and add 2 teaspoons of coconut milk. Leave it for 30 minutes and wash off with a mild shampoo. Here is an excellent post on beauty benefits of fenugreek.

5. Potato juice:

This is a secret remedy as most of the people are not familiar with the hair growth properties of potato juice. Simply apply the potato juice on the scalp and leave it for 15 minutes. This can also be used if you’re suffering from “alopecia- thinning of hair”. Potato is also good for using as face packs too.

6. Henna pack:

Henna is the best natural conditioner which transforms dull and dry hair into smooth and shiny hair and also adds a colour to them. It also promotes hair growth by strengthening the roots of the existing hair.

Make this pack by mixing 1 cup of dry henna powder with ½ cup of yoghurt and apply all over the hair. Leave the pack until it dries off completely and wash off with a mild shampoo. Here are 3 more henna hair packs.

7. Cayenne pepper:

This special pepper stimulates hair growth and prevents thinning of hair. Mix 1 teaspoon of pepper powder with 2 teaspoons of olive oil and apply on the patches. Wash off with cool water.

8. Coconut milk:

Coconut milk is rich in proteins, iron, potassium and essential fats. It reduces hair shedding and breakage. So if you want to experience healthy and damage free hair, use coconut milk. Extract the milk of a coconut and apply on the targeted areas. Keep it overnight and rinse off with cool water the next day. This is the most effective hair growth treatment.  Here are more benefits of coconut for your hair.

9. Green tea:

As you all know that green tea is rich in anti oxidants which prevents hair loss and boosts hair growth. Apply warm green tea all over your scalp and leave it for an hour. Rinse off with cool water. Here are more benefits of green tea.

Green tea contains polyphenols, Vitamin E & Vitamin  C which boost hair lustre and it also inhibits the growth of DHT (Dihydrotestosterone)  which hinders hair growth.

10. Indian gooseberry (amla):

Everyone is familiar with the magical properties of amla. It is the powerhouse of antioxidants and vitamin C. Amla promotes healthy hair growth and also improves the pigmentation of the hair. Mix 2 teaspoons of amla powder or juice with 2 teaspoons of lime juice. Apply this on the scalp and let it dry. Rinse with warm water. Here is how Amla helps hair growth.

11. Cumin seeds:

Cumin seeds can be soaked in the olive oil or castor oil overnight, and then can be applied on the targeted areas. Wash after 15 minutes with a mild shampoo.

12. Peppercorns:

The use of black peppercorns is prevalent in the ayurvedic medicine. Blend 2 teaspoons of peppercorns with half a cup of lime juice to form a smooth paste. Apply on the roots and cover your head with a warm towel so that it penetrates well. Rinse off after half an hour.

[ Read: Ayurvedic Medicine for Dandruff ]

13. Hibiscus flower:

Hibiscus is truly the “flower of hair care”. This flower is used for curing dandruff and enhances the hair growth. It also thickens the hair and prevents pre mature ageing. Make a paste of the hibiscus flower with coconut oil or sesame oil and apply on the hair. Rinse with a mild shampoo.

14. Garlic:

Garlic is widely known for reducing the shedding of hair. It also boosts the regeneration of new hair and promotes the scalp circulation. Boil a few cloves of crushed garlic in olive oil or coconut oil and then apply it on the roots of the hair follicles. Use this treatment thrice a week. Here are some more beauty benefit of garlic.

15.  Vitamin E oil:

Vitamin E oil is rich in anti oxidants thus it helps to fight away the free radicals. It helps in increasing oxygen in the body and thus increases the blood circulation in the scalp. Massage the vitamin E oil onto the scalp and leave it overnight. Wash off with a mild shampoo the next day for soft and smooth hair.

Regular massage with the essential oils promotes hair growth, reduces hair fall and split ends and makes your hair soft and smooth. After massaging your hair with any essential oil, wrap your head with a hot water towel or a shower cap. This allows the pores of the scalp to open up and helps the oils to penetrate into the scalp better. It also stimulates the scalp and improves the blood circulation which boosts the hair growth. Regular application of the hot oil treatment also reduces dandruff and gives you a pretty and shiny hair. Here is a post on how Vitamic E helps hair growth.

A massage with Vitamin E oil on hair increases blood circulation and boosts oxygen supply to the scalp thereby inducing hair growth.

B. Home Remedies For Hair Growth For Women: Essential Oil Treatments

16. Coconut oil:

It is the best natural conditioner for hair which has been used since centuries. Rich in proteins and potassium, it keeps the scalp healthy; promotes the growth of new hair and repairs damaged hair. It is also used to reduce dandruff, hair breakage and hair loss. Coconut oil is also used as pre conditioning hair treatment for damaged hair. It acts as a moisturiser and strengths the hair shaft from the root, thus preventing breakage. It keeps the scalp nourished and moisturised. Use coconut hot oil treatment for effective results.

17. Rosemary oil:

One of the best oils to reduce hair loss, rosemary oil is prevalent in the Middle East countries. It is prepared from the distillation of the rosemary herb.  Rosemary oil increases the cell division and expands the blood vessels, thus stimulating the blood circulation. It increases the hair growth and also acts as a hair tonic.

You can use rosemary oil by mixing it with your shampoo or conditioner. You can also massage your scalp with it by combining it with other essential oil like olive oil or tea tree oil. Learn how Rosemary oil helps hair growth.

18. Sage oil:

Along with treating the hair loss, sage is also used for treating acne, wrinkles and digestive disorders. You can use sage oil by either combining it with apple cider vinegar or with other essential oils like the rosemary oil.

19. Lavender oil:

Lavender oil is widely used for curing “alopecia- thinning of hair and hair loss in patches”. Apart from the hair growth, it also reduces sleeplessness and stress, hence lavender oil is often used in majority of the spa treatments. Prepare an essential oil mixture by adding lavender oil, rosemary oil, thyme oil and jojoba oil by equal proportion. Apply on the scalp and wrap with a shower cap. Rinse after an hour.

20. Jojoba oil: 

Jojoba oil is known for its moisturising and hydrating properties.  Jojoba oils stimulates hair growth by improving the blood circulation and moisturising the hair follicles. It also repairs dry and damaged hair.

21. Flaxseed oil:

Flaxseeds are a rich source of essential fatty acids which helps to transform dry, damaged and brittle hair to healthy and shiny hair. The omega 3 fatty acids in it promote healthy hair growth. Include flaxseed oil supplements in your daily diet or use it with the combination of other essential oils.  Learn more about flax seeds here.

22. Olive oil:

Every beauty enthusiast is familiar with the health and the beauty benefits of the olive oil. Olive oil is used in face packs, face masks, scrubs, body oils, hair tonic etc.  It helps preventing as well as curing hair loss by stimulating the formation of new hair.  Regular use of olive oil prevents the formation of DTH hormone and thus facilitates hair growth. Rich in anti oxidants, it is very beneficial for overall hair health. Olive oil also acts as a natural conditioner by making the hair soft and silky. Here is an excellent post on olive oil.

Include olive oil in your daily diet or use it as a pre shampoo treatment. You can also mix it with lavender, sage and rosemary oil for hot oil treatment.

C. Diet For Hair Growth:

A few dietary modifications are very important for stimulating the process of hair growth and it also prevents hair loss. Abolition of junk and processed food, aerated drinks, smoking and drinking is very beneficial for your body and the scalp health. Include vitamin and mineral rich fruits and vegetables, whole grains, carbohydrate, omega 3 fatty acids and protein rich food in our diet as they are rich in “phyto- nutrients” which are beneficial for hair growth.

Below are the lists of some foods which you can include in your daily diet!!!

23. Protein rich foods:

Our hair is made of a special protein called the “keratin”, thus we should have a protein rich diet. Include eggs, chicken, tofu, soybean; kidney beans etc in your diet as they the richest source of proteins for Hair. They promote the growth of new hair and make your hair shiny and smooth.

Hair strands are composed of proteins. Hence to boost hair growth, be sure to take in plenty of protein rich foods.

24.  Vitamin A: 

Vitamin A is beneficial for hair growth, but too much of it can cause hair loss. Mango, papaya, orange, prunes, carrot etc have high contents of vitamin A. Here is an excellent post on how vitamins help hair growth.

25. Vitamin B: 

It stimulates the production of haemoglobin in our blood which acts as the oxygen carrier and thus increases the blood circulation in the scalp. Include potato, banana, chicken, oatmeal, fish and beans in your diet.

26. Vitamin C: 

It helps in the collagen production and fights off the free radicals in the skin. Do not forget to include lots of citrus fruits like amla, orange, kiwi, guava etc.

 

27.  Vitamin E: 

The scalp capillary function is stimulated by the intake of vitamin E in your diet. Thus it increases the blood circulation and promotes hair growth. Cereals, sunflower oil, soybean oil, tofu etc contain vitamin E.

 28. Green Vegetables

Have lots of dark green vegetables as they contain iron, and fish as it’s a great source of omega 3 fatty acids, also nuts.

Try these effective Indian home remedies for long hair growth. If you like this, you will love our post on long hair tips.

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How to Face an Interview

When facing interviews, people tend to commit a lot of simple and (often) silly mistakes which, if tried, can be overcome very easily. All it takes is a little observance and patience.Use the following steps to avoid common mistakes in an interview.

Step 1.

        When facing interviews, people tend to commit a lot of simple and (often) silly mistakes which, if tried, can be overcome very easily. All it takes is a little observance and patience.Use the following steps to avoid common mistakes in an interview.

Step 2.

Avoid sounding mechanical when introducing yourself. Remember that the person listening to you should be able to get a picture about the kind of person you are. It will work greatly in your favor if the picture you project is exactly what the recruiter is looking for. So doing some research on the requirement will increase your chances of getting selected.

Try to start your introduction with a quote and relate yourself to that quote. Make it look as if you are talking to a friend and not with a superior. The beginning and the conclusion should be properly made.

Step 3.

                      Look at this sample here to get an idea of the 'right' personal introduction:

                     "Hi, my name is George. I was born and brought up in Bangalore. My father works for a government firm and my mother is a homemaker. I have one sister who is pursuing her graduation. I completed my post graduation in English from the University of Hyderabad and I have an experience of 3 years in the field of communication training. I have chosen to be a trainer as I love this field and the challenges it poses.
                     Coming to my hobbies, I like reading books as I like to keep myself updated with new things happening around and it also helps me in improving my knowledge. I like reading fiction very much. I also enjoy cooking because it requires a high level of skill and precision. I love to travel and see new places.
                      My strengths are my confidence, hardworking nature and positive attitude. One instance where my strengths really came in handy was in my graduation. Mathematics was (and is) very tough and I could never get along with it. Everybody thought that I wouldn't pass but I had confidence in myself that I would definitely pass. I worked hard and in the end, staying positive really showed results and I passed with good marks. My weakness is I am a perfectionist and I always strive to achieve perfection in whatever work that is given to me.
                     Well, that's all I've say about myself as of now and thank you for giving me this opportunity. It was a pleasure talking to you."

Step 4.

     Improvise further on this brief example to suit your requirements. Whenever you are giving your personal introduction, keep your rate of speech moderate. Do not rush when speaking and always remember to intonate your speech properly wherever required. Plan your introduction for at least a minute and a half or more. Practice in front of a mirror and try out various expressions which would seem good on you. Through trial and error you will definitely master the art of personal introduction.

 

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Lose Weight Fast: How to Do It Safely

Working on weight loss? Then you probably want results -- fast. Let me save you some time: skip the fad diets. Their results don't last. And you have healthier options you can start on -- today!

You can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise, says weight loss counselor Katherine Tallmadge, RD.

                                             How to Lose Weight Fast

 * If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.

* If you want to lose weight faster, you'll need to eat less and exercise more.

* For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It's very important not to cut calories any further -- that's dangerous.

* Limiting salt and starches may also mean losing more weight at first -- but that's mostly fluids, not fat.

* "When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started," 

                                            Diets for Fast Weight Loss

Dansinger recommends eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, he recommends focusing  on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.

Here are more tips from Dawn Jackson Blatner, RD, author of The Flexitarian Diet :

    Eat vegetables to help you feel full.
    Drink plenty of water.
    Get tempting foods out of your home.
    Stay busy -- you don't want to eat just because you're bored.
    Eat only from a plate, while seated at a table. No grazing in front of the 'fridge.
    Don't skip meals.

Keeping a food journal -- writing down everything you eat -- can also help you stay on track.

"Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss," says Bonnie Taub Dix, MA, RD, author of Read It Before You Eat It .

Besides jotting down what you ate, and when, you might also want to note how you were feeling right before you ate it. Were you angry, sad, or bored? We often focus so much on foods and calories, but our emotions are a huge part of our eating habits.

If you see a persistent pattern in your emotional eating, please consider talking to a counselor about it. They can be a big help in finding other ways to handle your feelings.

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How to build perfect 6 Pack.

We know. The basic abdominal floor crunch is old news at this point, and you want to take core training to the next level. Not a bad choice, considering almost all of our daily tasks require core strength (yes, even sitting at your desk). - See more at: http://www.mensfitness.com/training/build-muscle/5-exercises-to-work-your-abs-to-exhaustion#sthash.q8zp81lF.dpuf

We know. The basic abdominal floor crunch is old news at this point, and you want to take core training to the next level. Not a bad choice, considering almost all of our daily tasks require core strength (yes, even sitting at your desk).

exercise physiologist and author of Beat The Gym: Personal Trainer Secrets Without the Personal Trainer Price Tag, the average American spends 56 hours per week sitting, which weakens the core—and that, in turn, makes daily activities tougher. But maintain strong abs, and you’ll help prevent back pain, boost your agility, increase your flexibility, and look good.

Most of us don't have a half an hour a day, six days a week like the plan Lukas Prokes follows. But the trainer says doing his Six-Pack Attack! workout, the class he teaches at New York's David Barton Gym, even just three times a week gets results. "There's one guy in my class who just started two months ago. The other day he showed me his six-pack," Prokes told MF

Intensity is the key to this abs workout. Put some high-energy tunes on the iPod, and move quickly from one movement to the next, resting only where directed.
                                              

Let's starts

Day 1: 

 Perform 30 minutes of rowing, 25 side crunches, and 15 upward-facing hip flexes. Start with cardio to get your heart pumping before moving to muscle-toning exercises. This combination of exercises will burn fat, tone your obliques, and strengthen your hip and lower abdominals.

• If your abs or hips get tired or tight easily, work out each side in small groups of repetitions, working up to your target number of 15 or 25 per side.
• Men should perform an additional set of 10 repetitions on each side if they have the energy.

Day 2: 

Perform 30 minutes on the elliptical, and alternate 10 minutes of the corkscrew Pilates move with 10 minutes of the jackknife Pilates move. Pilates routines force you to focus on muscle control and slow, deliberate movements that build strong, lean muscle.

    * Both the corkscrew and the jackknife work stabilizer muscles in your abs and back, which will help tone your abs and strengthen your back, preventing injury and improving posture.
    * Go through the moves slowly and carefully until you are comfortable with the positions and motions; then increase speed slightly, focus on tightening your abs and back muscles with each movement, and increase repetitions. Take care to avoid injuring your neck, back, or shoulders.

Day 3: 

Perform 30 minutes of running, and follow with 40 exercise ball reverse crunches and 40 leg lifts. These abdominal exercises will work your core and your lower abs as well as your lower back. Alternate exercises in groups of 10 without stopping until all 40 repetitions are complete.

    Men should add an additional 10 to 20 repetitions if possible, provided they can maintain proper form and control.
    Don’t rush through these; the point is to exert your muscles to control the movements.

Day 4: 

Perform 30 minutes on a stationary bike, and then 2 sets of 12 scissor twists with an exercise ball, and finish with 3 sets of 15 sit-ups. If you feel physically able to perform additional sit-ups, place your hands behind your head and bring each elbow to the opposite knee with each sit-up to work side abdominal muscles in addition to your central abs, and perform another 1 to 2 sets of 15 sit-ups like these.

We know. The basic abdominal floor crunch is old news at this point, and you want to take core training to the next level. Not a bad choice, considering almost all of our daily tasks require core strength (yes, even sitting at your desk). - See more at: http://www.mensfitness.com/training/build-muscle/5-exercises-to-work-your-abs-to-exhaustion#sthash.q8zp81lF.dpuf

Day 5: 

Run 30 minutes on a treadmill and then follow that with 20 Pilates boomerang moves, and 3 minutes of Pilates “hundred” moves. Like many Pilates exercises, these moves work multiple muscle groups at once, strengthening your entire core and improving your muscular control. Perform an additional set of 10 boomerangs and another minute of “hundreds” if you can take it.

Days 6 and 7: 

Rest your body. Take 1 to 2 days of rest each week from cardio routines and 2 days of rest from exercises that target your abdominal muscles, preferably spacing your rest days throughout the week to give your muscles time to recover and repair themselves. Overworking your muscles can lead to injury. Do not attempt to perform abdominal workouts every day. Adequate sleep is also required for effective and safe exercise routines. When exercising, you actually break down muscle, and if you give them the proper time to heal and refuel (by following The 6 Pack Ab Diet), they will grow back stronger than before. Aim for 7 to 8 hours of sleep if you are an adult and 8 to 10 hours per night if you are a teenager.

We know. The basic abdominal floor crunch is old news at this point, and you want to take core training to the next level. Not a bad choice, considering almost all of our daily tasks require core strength (yes, even sitting at your desk). - See more at: http://www.mensfitness.com/training/build-muscle/5-exercises-to-work-your-abs-to-exhaustion#sthash.q8zp81lF.dpuf

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