Congratulations! You’re about to pull ahead of the pack of dieters who try, time and again, to lose weight and keep it off. No matter your age or fitness level, the fat loss tips in this book will propel you toward your goal.You will soon learn how to: • Blast stubborn belly fat • Get rid of bloating once and for all • Boost your energy • Make the most of your metabolism – even if it’s been damaged by yo-yo dieting • Eliminate food cravings • Separate fitness fact from fiction • Avoid “diet” foods that make you hungrier • …and much more!
You took a huge step toward your goal when you downloaded this book. Now sit back, digest the useful information it contains, and prepare to stop dieting and start losing fat permanently.Would you like to permanently say goodbye to your oversized clothes? Watch This
As dieters, we’ve all dreamed of having tight, toned stomachs with sexy six-packs. Unfortunately, abdominal fat is not only dangerous, it’s just plain hard to get rid of. For many of us, the midsection seems to be the first place we pack on extra pounds, and the last place we lose them.But don’t give up hope just yet! Here are five proven secrets you can use TODAY to get a flatter stomach while you work to reduce that stubborn belly fat.Secret #1: Reduce overall body fat.
There is no such thing as spot reduction. That is, you can’t lose fat in your stomach area without losing fat everywhere else. To get the lean stomach you want, you’ll need to reduce your overall body fat percentage. This can only be done through a healthy diet and exercise regimen that combines aerobic exercise with strength-training.
Start today by researching a food plan and exercise routine you’ll enjoy. The most successful plans feature diets high in lean protein and complex carbohydrates, plus cardio exercise and strength-training three to five times a week.Secret #2: Fill up on fiber and protein.
Snacking on the wrong foods can sabotage your tummy-busting efforts. Keep your hunger – and your waistline – in check by filling up on whole grain oatmeal, fruits and vegetables, beans, lean meats, nuts, and olives. Foods that are high in Omega-3 fatty acids, such as fish, help counteract the fattening stress hormone cortisol.
Cortisol sends signals to the body that cause it to go into survival mode, storing fat all over, but particularly around the midsection. Reduce your cortisol levels, and your body will start to burn through those fat stores again. You can reduce cortisol today by practicing relaxation and eating foods high in Omega-3s.Secret #3: Stay away from salt and sugar.
Carbohydrates cause us to retain water (hence the –hydrates suffix). This can result in bloating, especially in the tummy area. Salt is another notorious bloat-inducer. Instead of loading up on table salt, try smaller amounts of sea salt, or a salt substitute.
Would you like to permanently say goodbye to your oversized clothes? Watch This For quick stomach shrinkage, reduce the number of carbs you consume each day. The ones you do eat should come from whole grains, nuts, fruits and vegetables. These complex carbohydrates help regulate hunger and minimize cravings.Secret #4: Strengthen your core with regular sculpting exercises.
Exercise will help remove the layer of fat that hides your abs from view. It will also help shape those hidden muscles so that they’ll look great when they finally make their appearance. A strong core will also help you stand and sit upright, which has a two-fold benefit: Good posture makes you look thinner, and also gives you ample opportunities to work those abs by holding them taut as you walk or sit.
For the strongest, most sculpted abs, do core-strengthening exercises like sit-ups, Vups, leg lifts, or Pilates three or more times a week. Vinyasa yoga has several poses which strengthen the core and help you clear your mind of stressful thoughts that stimulate cortisol production – a fat-busting bonus!Secret #5: Drink water to flush fat away. It might seem counter-intuitive to load up on water when you already feel bloated, but the fluid you consume actually helps your body get rid of the fluid it’s holding on to.
Bloating occurs when the body is dehydrated. In an effort to preserve its vital fluids, the body holds onto every bit of water it has, resulting in puffiness in the hands and abdomen. The only way to counteract this is to drink enough water to make your body feel safe again, allowing it to flush the retained fluid from its system.A flat stomach is something you must earn over time, but that doesn’t mean you can’t make some quick fixes today! Starting now, you can: • Shop for bloat-busting foods. • Find a core-strengthening exercise plan that you enjoy. • Drink plenty of water. • Stand up tall! You’re already making progress toward your goal. Would you like to permanently say goodbye to your oversized clothes? Watch This
Of course, it’s hard to get that flat stomach of your dreams if you’re tired all the time. Many of us lead busy lives that leave us feeling stressed out, drained, and just plain exhausted. While it’s unrealistic to do away with all of the demands on your time, it is very possible to increase your energy level so that you can cope with those demands and still have enough oomph left to exercise.Here are five great habits that will have you feeling energized in no time:Tip #1: Eat small, frequent meals.
Your body is in a constant state of action. It has to move, think, and carry on vital functions throughout the day. Therefore, it needs constant refueling in the form of small, frequent, healthy meals.
Start your day off right with a combination of protein and healthy carbs for breakfast, such as a scrambled egg, two slices of turkey bacon, and a cup of strawberries. Eat another snack two hours later, like a handful of almonds and a stick of low-fat string cheese. Distribute your calories throughout the day, eating every two to three hours, to keep your hunger low and your energy high.Tip #2: Add exercise to your daily routine.
One effective way to energize your body is through exercise. The more you move, the more your body will want to keep moving. Exercise will also speed up your weight loss, keep you flexible, improve your heart health, and decrease your stress level. There’s no reason not to do it!
If you’re not accustomed to exercise, experts recommend starting small. Find a fun cardio exercise, like walking or dancing, and work it into your daily schedule five times per week. Each exercise session should last 20 to 30 minutes to begin. After just a few days, you will notice that you feel better, sleep better, and have energy to spare throughout your day.Tip #3: Get enough sleep. Studies show that most people, especially women, aren’t getting enough sleep these days. Like food, sleep is crucial for recharging your energy. Get too little, and you’ll have
Would you like to permanently say goodbye to your oversized clothes? Watch This trouble focusing on tasks, struggling through your exercise routine, or even staying awake.
How much sleep is enough? The typical adult requires anywhere from 7 to 10 hours per night. Sadly, less than 40% of all Americans get a sufficient amount of sleep. To get the best rest possible, avoid drinking caffeine in the afternoon and avoid alcohol consumption at night. Caffeine can act as a stimulant for up to 7 hours after you drink it, and wine and other alcoholic beverages are notorious for causing nighttime wakefulness. Also, avoid over-the-counter sleep-aids if possible. These have been known to stimulate the appetite, and you could become dependent on them.Tip #4: Practice conscious breathing for stress-relief.
Stress can zap your energy, leaving you physically and emotionally exhausted. Stress has also been linked to a large number of health complaints, from migraines and insomnia to weight gain.
To de-stress the natural way, choose a quiet place to sit and relax. Take a deep breath, inhaling as deeply as possible until your lungs are full and your stomach is distended. Hold the breath for a count of four, then release it slowly and completely. Wait four seconds and repeat the process. Conscious breathing calms the mind and revitalizes the body.Tip #5: Feel your best with vitamins and nutritious foods.
A vitamin deficiency could be contributing to your lack of energy. It’s important to get the recommended amount of vitamins and minerals each day. Try eating a variety of foods each day. Eggs, lean meat, low-fat dairy products, whole grains, and a variety of colorful fruits and vegetables will provide most or all of your nutritional needs.
Some vitamins, particularly the B vitamins, are crucial for optimal energy and metabolism. To fill in any gaps in your nutrition, take a multi-vitamin each morning. Some vitamins are fat-soluble, so 1% milk is a good beverage to wash them down with.
A healthy body needs plenty of energy to work efficiently. You can boost your energy by controlling stress, eating properly, exercising daily, and getting a good night’s sleep.Would you like to permanently say goodbye to your oversized clothes? Watch This
You’ve been eating right and exercising, doing all the things experts say you should do in order to lose fat and get healthy. But when you step on the scale, you get a nasty shock: you’ve gained 5 pounds! What did you do wrong?
Absolutely nothing. Everyone experiences unexpected weight gains from time to time. These are caused by water retention, also known as bloating. Bloating can be very discouraging to dieters, but it’s important to remember that the weight gain is temporary. You can lose the water weight as fast as you gained it by following these simple rules:Reduce your carb intake.
Carbohydrates give us quick energy, but they also make us retain water. When stored in the body, carbohydrates attract water. The end result is a puffier appearance, tighter clothes, and a few extra pounds on the scale.
To reduce bloating, eat fewer carbs. Note that this does not mean you need to eliminate all carbohydrates. Simply avoid sugar, starch, and any product made from refined white flour. Instead, eat protein, healthy fats, vegetables, and products made from ground flax seed. You will see a visible reduction in your bloating after one to two days.Use up your glycogen reserves.
Carbohydrates are stored in our muscles as glycogen. Glycogen combines with water to puff muscles up and make them look larger. While this is desirable for competitive bodybuilders, the typical dieter doesn’t want to look any bigger than they already are. To do that, you’ll need to make sure you’re burning through those glycogen reserves.
The strategy is simple: eat fewer carbs and exercise more. Do a mixture of cardio exercise and strength training, and eat only protein and healthy carbohydrates, like fruits and vegetables, to fuel your workouts.Drink more water.
Quick: make a fist. Do your hands feel tight and puffy? If you wear rings, do they leave deep impressions in your skin after you remove them? These are sure signs of bloating, probably stemming from dehydration. Water is a sure cure for this type of bloating.
Would you like to permanently say goodbye to your oversized clothes? Watch This When your body doesn’t have enough water, it starts to hold on to every bit of fluid it has access to. This causes the fluid to build up inside you, leaving you bloated and sluggish. To overcome this survival mechanism, you’ll need to drink a lot of water. How much is a lot? At least 64 oz over the course of a few hours. You can tell your dehydration is being corrected when you start to pass clear urine.Cut out the extra salt.
Sodium is a necessary mineral, but a diet heavy in processed and fast foods (ie, the typical Western diet) provides far more sodium than is necessary or healthy. The human body requires only 500mg of sodium daily, but many of us routinely take in 6,000mg or more each day!
All of this extra salt can have a detrimental effect on your health and your waistline. Sodium acts as an irritant to your muscles and organs. In order to dilute this effect, your body will retain water. This is why excess salt consumption leads to bloating in so many people. To avoid this, eat as many whole, unprocessed foods as possible. Use potassium chloride as a salt substitute, and drink plenty of water to flush your system.Caffeine: A quick and dirty trick.
Caffeine has both a laxative and a diuretic effect. Simply put, it makes you pass waste materials and fluids at a faster rate. If you need to look your best for a special event, but haven’t been able to lose the bloat, drink some coffee along with 64 oz of water. This should get things moving!
Remember that caffeine is simply a quick fix, and should not be used as a long-term weight loss strategy. This method will result in a loss of temporary water weight only. Go back to your healthy diet plan as soon as possible, and follow the preceding tips to keep bloating at bay.Bloating can make you look and feel bad, but these tricks will help you fit into your skinny jeans in no time!
Would you like to permanently say goodbye to your oversized clothes? Watch This We diet to look better, feel better, and enjoy better health. Most commonly, we diet to lose weight. But did you know that millions of people actually gain weight on their diets? Of course, some people fall off the wagon and binge their way back up the scale, but for many, it’s simply a case of being too virtuous.To end your diet lighter than you began, avoid these common diet mistakes that can make you fatter:The Fattening Feast & Famine Cycle
Did you know that diets have been proven to make the human body more efficient at storing fat? That’s disappointing news for the millions of people who start a new diet each year, but it’s simple science. The human body was designed to preserve itself during times of famine. The problem is that, in modern days, most of us have replaced famine with diets.
Consider a typical yo-yo dieter. They go on a diet, lose some weight, go off the diet, and regain what they lost – plus a little extra. This cycle leaves many people heavier than they were before they started dieting. Their bodies, confused by periods of low caloric intake, do exactly what they were designed to do: store more fat to survive these periods of self-induced famine.
To avoid this, it’s important to view healthy eating not as a temporary fix, but as a lifestyle. Choose a food plan you can comfortably follow 85% of the time, for the rest of your life.The “Skinny Fat Person” Syndrome
Your weight is not the only indicator of dietary success or failure. Since muscle is heavier and denser than fat, it’s possible for a perfectly healthy slender person to outweigh their same-sized peers. Healthy thinness is achieved by regular exercise, strength-training, and a balanced diet.
Unhealthy thinness is achieved by starving the body. This often happens when a dieter uses their weight as the only benchmark of success. As they decrease their calories, their bodies begin to store fat due to the famine effect described above. Their weight may decrease, but only because their bodies are beginning to feed off of their healthy, lean muscle mass.
Would you like to permanently say goodbye to your oversized clothes? Watch This To ensure optimal health, measure your body fat percentage. This can be done with calipers, or by visiting a gym where your measurement can be taken electronically.
Women should have a body fat percentage between 21% and 36%. Men should have a body fat percentage of 8% to 25%. If your weight is low but your body fat percentage is high, you should improve your nutrition and start a strength-training regimen. Your weight might increase as you become leaner but, in this situation, that’s actually a good thing.Artificial Sweeteners are Not Your Friend
Researchers at Purdue University and the University of Texas have concluded studies involving the effect of artificial sweeteners on weight gain. Their findings are disturbing: test animals at Purdue gained more weight from saccharine than from natural sugar. The University of Texas researchers were shocked to find that the risk of obesity was higher in people who drank only diet sodas.
How on earth do test subjects gain weight on 0-calories sweeteners? There are many theories. Some researchers believe that artificial sweeteners actually stimulate the appetite, increasing hunger and making dieters eat more. Others think that dieters might believe they deserve more treats because they’ve been consuming 0-calorie foods and drinks.
Either way, the facts are certain: some, if not most, dieters gain more weight when they exclusively use artificial sweeteners. To keep this from happening to you, give yourself the go-ahead to eat sugar – in small amounts, and on special occasions.
As you can see, the dieter isn’t always to blame when they gain weight while on a diet. It’s often not a matter of willpower at all. Keep yourself out of starvation mode and avoid chemical sweeteners whenever possible, and you will eliminate two of the most common diet saboteurs.
You’ve probably known someone – or been someone – who started out a diet with the best of intentions. You would lose weight, feel better, and enjoy greater health and confidence. Disappointment set in when, months or years later, you or your friend
Would you like to permanently say goodbye to your oversized clothes? Watch This weighed in at a much heavier weight than ever before. Why did the diet only work in the short-term, and why was there a net gain when it was over?
The problem with diets is that they’re diets. Many of us try the newest diet fads out of desperation, at times when we’re feeling especially frustrated with our current weight. Something in the back of our minds tells us that we can’t subsist on cabbage soup for the rest of our lives, but we ignore it in the rush to lose weight as fast as we can.
Diets do not result in lasting weight loss. Why? Because all diets come to an end, and when we go back to our former way of eating, we risk going back to our normal weight as well.
There is science to support the conclusion that diets can make you gain weight. Our bodies’ efficient fat-storage served our ancestors well. When food was scarce, their bodies lived off of stored fat to stay alive. In times when food was plentiful, their bodies continued to store fat because another famine was likely on the way.
Today, most of us are fortunate enough not to face true famine. But we do put our bodies through self-imposed famines, or diets. When food is taken away, the body responds with its natural self-defense mechanism: feeding on stored fat. The problem occurs when the diet ends; that’s when the body kicks its fat storage into high gear in preparation for the next diet.
There might be emotional issues at play, too. Some diets are so strict that they leave people feeling hungry. Feelings of deprivation cause some dieters to comfort themselves with food. This leads to a downward spiral of overeating, guilt and shame, and more overeating.
In 2009, Susie Orbach told the New York Times that she was interested in filing a class action lawsuit against Weight Watchers International. Her contention is that the diet industry thrives on repeat business, therefore it has no interest in helping its customers attain long-term weight loss.
That view might seem radical to some, but rigid food rules can lead to obsession and compulsive eating or starvation. Orbach advocates a more natural approach whereby people learn to identify true hunger and eat intuitively rather than eating predetermined amounts at preset times.So if you can’t trust diets to help you lose weight, what can you do? Make a sustainable lifestyle change. Eat nutritious foods. Get out and move regularly. Find ways to relieve
Would you like to permanently say goodbye to your oversized clothes? Watch This stress. Learn to identify things that masquerade as hunger, such as loneliness, boredom, and depression. These changes might not make you lose weight as fast as an all-juice diet, but the weight you do lose will stay gone.
Remember: “Diet” is a four-letter word. To reach your health goals, you don’t need a temporary fix. What you need is a permanent lifestyle makeover. When assessing a new eating plan, ask yourself, “Could I eat this way for the rest of my life and be healthy and happy?” If the answer is yes, you’ve found a sustainable eating plan to last a lifetime.
When it comes to weight loss and fitness advice, it’s hard to separate fact from fallacy. Friends tell us one thing, doctors another, and lifestyle gurus tell us something else entirely. In an effort to sift through the conflicting information, many of us turn to fitness experts and treat their words as gospel. It’s a safe bet; these people have spent years in the fitness industry, so they must know what they’re talking about, right?
Guess again. It turns out that some of the leading fitness experts do little more than repeat the false information they’ve read in the headlines. Worse, most of these experts have never had a weight problem, and cannot relate to people who have struggled with obesity.
Thankfully, we live in the Information Age. Good advice is widely available, but it doesn’t always come from the “experts”. In fact, studies have proven time and again that fitness gurus have it all wrong.Here are some important facts that so-called experts have gotten wrong in recent years:Wrong: You must always stretch before exercising.
Really, it depends on the type of exercise you’re doing. Runners might need to stretch a bit before they take off, but anyone doing resistance training will be better off leaving the stretching until after the workout.That’s because when you stretch, the fibers of your muscles grow longer. This makes them less stable and more prone to stress injuries. You could actually harm yourself by
Would you like to permanently say goodbye to your oversized clothes? Watch This stretching before a strength-training session. It is important to stretch after you’re done, though, to promote circulation and ward off stiffness.Wrong: Light wrist and ankle weights will give you a more effective workout.
Actually, the added weight is more likely to tire you out. If you throw in the towel due to fatigue, you’re going to miss out on the benefits of a long cardio session. In fact, runners and walkers are better off leaving the weights behind so that they can go longer distances at higher speeds.
But what about weight training? Some experts suggest that wrist and ankle weights will add muscle mass, but the truth is that these weights are usually too light to be of much benefit. You are far better off devoting some time to weight lifting, using sufficient weight to tire your muscles out after 8 to 12 reps.Wrong: Women must exercise an hour a day to maintain their weight. This discouraging statistic recently showed up in the headlines, and it has been passed around by fitness experts in an attempt to get women to work out longer and harder.
What the experts don’t tell you is that the accuracy of this study is very questionable. The sample group was very small, and consisted only of women over the age of 50. This group is not representative of women as a whole. The study also failed to take diet into consideration.
The real danger here is the spreading of false information, and its effect on female dieters. Many do not have an hour each day to commit to exercise, so they wonder why they should bother working out at all.
Some exercise is better than no exercise. You don’t have to spend your life at the gym in order to lose weight (though there are some personal trainers who’d like you to think that). Half an hour of cardio five times a week, coupled with a healthy diet and a few sessions of strength training, is all it takes to maintain a healthy weight.Wrong: BMI is a good way to measure total fitness.
BMI, or Body Mass Index, is a measurement that factors your height and weight to determine if you’re at a healthy weight. It has been in use for many years, and continues to be used by many professionals today - which is unfortunate.
Would you like to permanently say goodbye to your oversized clothes? Watch This BMI does not take muscle mass into consideration. Muscle is much denser than fat, meaning it takes up less space but weighs more. Therefore, a heavily muscled man might be considered overweight or obese by the BMI scale. A slender woman might have a healthy BMI, when she actually has a high percentage of body fat and little muscle.
If the BMI charts have kept you running in circles for years, trying to fit the mold of health, just ignore them! Your waist-to-hips ratio and body fat percentage are much better indicators of a healthy weight.Wrong: Exercise is more important than diet.
There are fitness experts who would have you believe that you can eat whatever you want, as long as you work out long enough to burn off the calories. In theory, it sounds plausible; weight loss is a matter of burning more calories than you consume. But when