I was a competitive swimmer in my childhood and throughout my early teens so I was very active and fit during that time and only weighed about 8 stone. When I was 15 I gave up competitive swimming and, after years of training several times a week, I stopped exercising altogether.
“By my 16th birthday I had put on 3 stone and I felt depressed, uncomfortable, embarrassed and different from all my school friends.”
That was the start of an ongoing battle with my weight that lasted almost 25 years. I tried every diet I came across, exercised fanatically so I could eat more and sometimes starved myself for several days at a time.
I developed an eating disorder that wasn’t even recognised in those days as a ‘disorder’ but left me with the same feelings of self-loathing and constant disappointment in myself because I had no self-control.
How being overweight affected me
My weight went up and down over the years. I was slim for part of my 20s and fat again a few years later.
I dieted again to get slim in my early/mid 30s when I got married, then I developed PTSD after a traumatic incident and emotional eating caused my weight to balloon up to 13 stone. I then hid myself away for the next five years.
“I was anxious, sad and very lonely because I felt so ashamed of my body.”
The start of an ongoing battle with my weight that lasted almost 25 years
I have no ‘before’ photographs at my heaviest weight because I wouldn’t allow anyone to take pictures of me!
I got tired when I walked any distance, I wouldn’t go swimming because I was too fat and too embarrassed to wear a costume.
I wouldn’t socialise because I looked so awful in clothes and I could never find anything to wear that didn’t make me feel fat and frumpy. I was miserable and my marriage began to suffer too.
I don’t remember the turning point for me. I just remember that I couldn’t bear to carry on existing as I was.
Life had become too painful for me, so I finally sought treatment for my PTSD and that was the kick start I needed. I began to feel better and I started to care about myself again.
I have a degree in psychology and I’ve always been interested in what makes people tick, so I followed my passion and trained as a Master Practitioner of Neuro Linguistic Programming (NLP).
The outcome wasn’t what I expected but it was exactly what I needed at that point in my life. Using NLP I learned how to live, eat, think and behave like a person who is naturally slim and, very gradually, the weight started to come off.
Hiking in the mountains
How wlr helped
I discovered Weight Loss Resources after I had begun my journey and it was the missing piece I’d been looking for.
I’m not a ‘social dieter’ so, for me, it was all about the food diary.
“I’ve used food diaries in the past but WLRs diary is the best I’ve found anywhere.”
It’s so clear to read and, although I’ve always been a bit of a technophobe, it’s also easy to use.
I really enjoyed filling out the diary every day so it quickly became a part of my normal routine. I created my own recipes and, once my favourite foods were on the system it took only a few minutes to record everything I was eating.
I love the way macronutrients are calculated so I always knew if I needed to eat more protein or less sugar. I don’t eat meat and I have a very sweet tooth so these are nutrients I need to keep an eye on.
Having all my calories worked out for me was brilliant too! I just followed the recommendations on how much I could eat, added my exercise to the diary so those calories could be included, stayed within my allowance and the weight came off.
Just knowing that I could record everything so easily kept me motivated not to go off track with my food intake, and seeing what a difference exercise made to my daily allowance kept me motivated to get moving as often as possible. I’m only small so I can’t eat much unless I move!
I enjoyed looking at the tables and graphs too – it’s fun to look back at where you started and to see everything heading in the right direction.
My life is very different now that I’m slim. I have a healthy diet and a healthy lifestyle. I became a Nutrition and Weight Loss Consultant and I’m now training as a Health Coach too.
I’ve set up my own business offering 1-2-1 coaching for people, like me, who are fed up with yoyo dieting and want to take back control of their life and their body.
I like what I see in the mirror these days and it’s a wonderful feeling!
I go hiking in the mountains where I live every weekend, or I go to the gym if the weather is bad, and I’m back to swimming 2 or 3 times a week.
Last Summer I bought a wetsuit so I can swim outdoors and I’m now training for the Great North Swim in Windermere. I feel very lucky that I was able to turn my life around.
“I’m happy, I’m full of energy and I love my new body.”
I have great friends, a new career and a brilliant social life. I enjoy getting dressed up for a night out and I can even wear a bikini with confidence.
I like what I see in the mirror these days and it’s a wonderful feeling. I’m very proud of what I’ve achieved and WLR has been an important part of my journey.
For many, weight loss seems like a difficult thing. Maybe you’ve tried things in the past…diets, workouts, pills, creams, ANYTHING to help get the weight off, but it seems like no matter how hard you try, it either doesn’t come off at all, or it comes right back on.
Why do you think that is?
I believe that successful weight loss is based on a combination of sound nutrition principles, and regular exercise. Sounds easy, right? But here’s the catch…THIS IS JUST THE BASIC OUTLINE FOR SUCCESSFUL WEIGHT LOSS. So what are the underlying reasons? Why does it seem like some people just eat whatever they want and stay skinny as a rail, and for some people, no matter what they try, or how hard they try it, just can’t seem to get results?
I’ve created a list for you containing principles, that if taken to heart, and APPLIED to your life, will produce tremendous results. Listed here are the KEYS to losing weight, and keeping it off for good.
Now remember…I can provide the knowledge, but it is up to YOU to take the action. In the words of Emmerson, “Good thoughts are no better than good dreams, unless they be executed.” In other words, it’s not enough to simply know these weight loss secrets, you have to APPLY them to your life. I can not stress the importance of this one seemingly simple step.
Rest assured, no one is going to do this for you. You got yourself to where you are now, and it is YOU who has the power to turn it around, and get yourself to where, and to who, you want to be. But the AMAZING, TREMENDOUS thing about all of this is that YOU DO HAVE THE POWER TO CHANGE. I’ll say that again…YOU DO HAVE THE POWER TO CHANGE! Know this, understand this, and live this, and I GUARANTEE your success in weight loss, or any other venture you choose to pursue in life.
It appears as though many people want to shift blame for their current situation to anyone, or anything but themselves. Whether it’s finances, relationships, work, family, or health related, as humans we sometimes have a tendency to create external reasons for our problems. If you ever find yourself saying, “If only so and so had done this differently, I could have…” or, ” If only I had this, I could…” or anything like this, I suggest you stop and take a good look at the real reason why you don’t have exactly what you want in your life. Is it because of other people and circumstances, or is the real reason because of a lack of action, or purpose on your part?
Now, I realize this can be a difficult thing to do, and I don’t mean to imply that everything in every person’s life is the result of a lack of action. I understand circumstances like the death of a loved one, or being diagnosed with a terminal illness can be devastating events in a person’s life, and can be entirely unrelated to a lack of action.
What I am suggesting, however, is that you have the ability to respond to every situation in your life, and make the best of it. I’m saying YOU HAVE THE POWER TO CHOOSE how you interpret events, and circumstances in your life. If you choose to be a victim, then that’s exactly what you’ll be. If you choose to blame other people, or reasons for your inability to lose weight, then you are NOT taking responsibility for yourself or your life, and I guarantee you WILL NOT LOSE WEIGHT!
If you’ve ever found yourself saying…”I just don’t have the time to exercise…I don’t like healthy foods…No matter what I try I can’t lose weight…It’s just in my genes to be heavy,” or anything like this, then just STOP!
I’ve got news for you, my friends. You have the time, you just don’t choose to make it. You may like healthy foods, you just choose not to try, because you like the taste of unhealthy ones. You haven’t tried everything to lose weight, and if you chose a sensible plan, and STUCK to it, you could, and would lose weight. And no matter what your parents, brother, sister, aunt or uncle’s waist line looks like, I GUARANTEE you have the power to make your waist line look exactly the way you want it to.
Step 1 is to stop making excuses, and start taking responsibility for your current physical state, and realize that you created this situation, but more importantly YOU HAVE THE POWER TO CHANGE, TO CREATE A NEW SITUATION, AND THE LIFE AND BODY YOU WANT!!!
2. FIND OUT WHY?
This is one of THE MOST IMPORTANT STEPS in losing weight and keeping it off….the big WHY. Why do you eat? I don’t mean to offend anyone, but I’m going to assume that if you’re overweight, you don’t only eat because you’re hungry, but for a variety of other reasons as well. A lot of people eat because they’re bored, or tired, or they are just used to eating when they arrive home from work, or when they watch TV at night, or when they go out with friends, and the list goes on and on.
For many people, eating is a deeply emotional, and psychological issue. People deal with painful experiences in their past or present, and with insecurities in their lives by eating. Food as comfort. This is one of the most destructive patterns a person can have, and it goes in direct opposition to weight loss success.
I am not suggesting to know the specific reason why you eat, but I invite you, as painful as it may be, to really spend some time with yourself, and identify why it is that you eat, what times of day you eat, what emotions you experience when you eat, and what emotions you experience when you overeat. By doing so you will unlock a door that many people never even get close to. I can not stress the importance of this step. Until you determine WHY you eat, you will not be able to fix the problem.
So, step 1 is taking responsibility, realizing you have the power to change, and step 2 is understanding why you eat.
3. THERE ARE MANY PATHS…THERE IS ONLY ONE WAY
As you probably know, there is a TON of information available regarding diets, proper nutrition, weight loss, strength training, and anything else you could ever desire to know about health and fitness. Some claim low carbs…some no carbs…some say only the right kinds of carbs…some say meat only…some say fruit and veggies only, some say no dairy, and some say no FOOD! So how do you know which diet and exercise program is the one for you? How do you know which path to choose?
The answer is to educate yourself. All of these diets, to varying degrees, will produce some kind of success…the key for you as a health conscious consumer, concerned about your own specific body and its specific needs, is to find out why each of these diets work. What is the effect of “good” carbs on the body? What is the effect of “bad” carbs? What happens, on a physiological level, if you eat no carbs, or only carbs…I want you to understand the importance of finding out WHY.
The truth is, that there is a TON of information available, and there are a TON of different ways to produce the results you want, and to lose as much weight as you want. The key is to really understand why a diet or exercise routine works. And perhaps even more important is to choose a program that works for YOU. One which you feel fits your nutritional requirements based on your individual food preferences, and one which will support the exercise regimen you decide to follow.
So remember, step 1 is to take responsibility for yourself, step 2 is to understand why you eat, and step 3 is to realize there is no one single food, or exercise combination that will produce results. MANY different things have the potential to help you reach your goals. The key is to understand WHY it works, and then CHOOSE the one that is right for you.
4. DIET
Your diet, the food you choose to eat, is a crucial step on your road to weight loss success. As I stated earlier, I believe weight loss success is achieved through a combination of sound nutritional principles and regular exercise. However, it seems as though much of the information available points toward an exact combination of foods, or the elimination of others, in order to successfully lose weight. I am here to tell you, this is not the case. You will be thin if you eat fewer calories than you expend. Plain and simple. But if you do not take to heart and APPLY the principles listed above, no matter which “diet” you choose, ultimately weight loss success will not be yours.
So, how do you know which diet to choose? The answer is as simple as understanding what your goal is, and how you intend to arrive there. Do you want to lose weight? Are you going to do a lot of aerobic exercise? Are you going to do a lot of anaerobic exercise? How often do you plan on exercising? How active are you in your daily life outside of exercise?
Once you have arrived at answers to these questions, you can begin to determine the nutritional requirements for you, your body, and your tastes. Based on your activity levels and your goals, you should eat the appropriate amount of carbohydrates, fats, and protein to supply your body with sufficient nutrients. The key is to choose the healthiest foods possible that fit your tastes, and that meet your requirements. Diets are not one size fits all.
Your body’s main source of energy is carbohydrates, which come in two forms; simple and complex. Complex are starches from grains and vegetables. Examples of simple are sucrose, lactose, fructose, and glucose. No matter which type of carbohydrate you ingest, it ALL gets converted to glucose, commonly referred to as blood sugar. The only difference then, between the simple and the complex carbohydrates, is the rate at which your body digests them. How much, at what times, and which type of carbohydrate you consume should be based on your tastes, your activity levels, and your goals.
Protein is another essential component of a healthy diet. Protein does far more for the body than build muscle. Proteins in the body in the form of enzymes, perform numerous functions, including keeping your brain, heart, and digestive system functioning properly. Protein is made from 20 different amino acids, 9 of which are considered “essential” amino acids. Essential because your body does not have the ability to manufacture these 9, it must obtain them from your diet. If you eat animal based foods, chances are you have nothing to worry about. However if you eat a vegetarian diet, then you must make it a point to eat the right combination of foods containing plant proteins which will supply your body with the 9 essential amino acids. So how much protein do you need? Again, as with carbohydrates, the amount you need depends largely upon your goals, and your activity levels.
Fats are often misunderstood. People shy away from high fat foods, consistently looking for “low” or “non-fat” foods, when if weight loss is the concern, people should be far more concerned about the calories, and the ingredients in their food, and not just the amount of fat that it has. Fat has a tendency to make people “fat” because it is so calorie dense. One gram of fat has 9 calories, whereas a gram of carbohydrates, or protein has only 4. There are different types of fat, some of which are healthy for the body, and some which are not. We need, on average, 15-25 grams of fat a day to provide our body with proper nutrition, and to ensure we have enough fatty acids to absorb the fat soluble vitamins. Your body can manufacture saturated, and monounsaturated fat from other foods that you eat, however it can not manufacture the fatty acids, or the omega-6 and omega-3. You must obtain these directly from foods which contain them. These fatty acids are built into the tissues of your heart, brain, and other vital organs, and must be replenished through your diet.
Adequate consumption of vitamins and minerals also plays an important role in healthy nutrition. The bottom line is that there is no one food you should be having, and no one food you shouldn’t be having to attain weight loss success. The answer lies in understanding your body’s requirements, and in fulfilling them with healthy, whole foods consumed in moderation. Once you determine what food is right for you, MAKE A PLAN AND STICK TO IT!!! Don’t try it for a week then go to something else. KNOWLEDGE, PLANNING, and CONSISTENCY are the keys to a successful diet strategy.
Exercise is such an important tool in not only losing weight, but in keeping it off. This is because exercise is an essential component of a healthy lifestyle. Regular exercise will help you look and feel better. It will increase your energy, motivation, strength, confidence and self image.
Besides helping you look and feel great, regular exercise lowers your risk for developing a number of different diseases, health conditions, and cancers. It can improve the quality of your life.
Humans were meant to move! We have intricately designed skeletal, muscular, respiratory and cardiovascular systems which provide us with enormous potential. Our bodies, like our minds, are capable of tremendous things. Humans have been able to climb 30,000 feet to the top of mount Everest. They compete in marathons, triathlons, and sporting events which draw the attention of millions of people around the world. Every body is capable of great things. Every person has enormous potential. I’m not saying you need to climb a mountain, or compete in a race, but I am telling you that if you want to, YOU CAN DO IT. And exercise is the key.
As far as weight loss is concerned, the type of exercise is not as important as the amount. You just need to get out and move. Run. Walk. Swim. Bike. Skip. Jump rope. Lift weights. JUST GET MOVING!
Exercise will accelerate weight loss, and it will help give you the body you want. You can lose weight through applying the above principles to your life, but you can only get a strong, toned, healthy body through regular exercise, and specifically through strength training. You can’t ignore, or skip this. If you want to lose weight and be healthy, and you’re serious about it, then get serious about starting an exercise program…TODAY!
6. COMMITMENT
In order to achieve weight loss success, you must commit to your program. After deciding on your specific requirements and choosing a diet and exercise regime, you must COMMIT to your program, and you must commit 100%.
Know that if you’ve taken the previous steps, then your success is guaranteed if you commit to the program. If you lose 1lb in a week, you have proven to yourself that YOU HAVE THE ABILITY to lose weight. You have chosen a path that works, and hopefully it’s one you can maintain as away of life, and one that meets your specific needs. Your ability to lose 1lb in a week, transfers into 52lbs in a year, and 104 lbs in two years, and so on and so on.
No matter how much weight you have to lose, YOU CAN DO IT! But you must first commit to the program. You must say to yourself, that no matter what, you will follow through on your commitment, and follow the path you have chosen, until you reach your goal. Commit to your program!
7. CONSISTENCY
This is perhaps the single most important thing any person can do to achieve weight loss success. CONSISTENCY, CONSISTENY, CONSISTENCY! Have you ever asked someone about the top three most important things for business success, and heard them say “location, location, and location!” Well, for weight loss success it’s “consistency, consistency, and consistency!” It’s not enough to take responsibility, and to find our why, and to choose a plan of attack, you must be consistent. People who are unsuccessful at losing weight try several different things over the course of the year, always looking for the “right” or “best” or “fastest” way to lose the weight, and always changing their plan of attack. People who are thin and healthy consistently do the same thing, and follow the same plan day in and day out for years.
This point is SO important. It’s small changes in the wrong direction…an accumulation of bad habits over the years that lead to weight gain for most people. You don’t just wake up one day over weight, and you won’t just wake up one day and have the body you want. But the good news is, the process CAN be reversed in the exact same way it was created. By making small changes in your life, in the right direction…by accumulating good habits, and practicing them every day, you WILL make progress every day.
The important thing here is not to get discouraged…to be consistent with your plan. This means if you go out to eat one night, and have WAY too many calories, cocktails, or whatever, DO NOT ADJUST FOR IT THE NEXT DAY. Yesterday is gone, and what you need to do is just resume your normal, daily routine, get back on the path you have chosen. By altering your path further, and making more changes to eat less, or exercise more the day after you eat too much or miss a workout, you will be falling even further from the path of consistency. When fit, healthy people over indulge one day, they simply resume their normal way of eating the next day. They don’t punish, or starve themselves. Everything returns to normal. Consistency is the rule. Are you beginning to see what I’m talking about?
It’s so important to choose a path, but even more important to STAY ON IT! Remember, it’s the accumulation of good and healthy habits that produce weight loss success, and the only way to accumulate is to BE CONSISTENT!
Accountability provides you with additional support on your journey toward a healthier you. This is where the help of a family member, or a professional, can encourage you, and help keep you motivated when you begin to have doubts. Being held accountable to a program through another person is ESSENTIAL to your success. Until you develop proper eating habits, and until you develop new ways of thinking about yourself, food, and exercise, having another person to guide and assist you along the way can make all the difference between success, and failure.
Find someone,…a coach, trainer, friend or family member who is committed to you, and your success. After you have taken responsibility for yourself, determined why you eat, chosen a path, determined what your nutritional requirements are, and devised a plan for both your eating and your exercise, find a person who will keep you accountable to the plan. It’s A LOT harder to skip a workout, cheat on your diet, or to lose consistency if there is someone waiting for you to show up and work out.
The right person to keep you accountable depends on you. Just make sure it’s someone you trust, someone with proper knowledge about you and your goals, and someone who will provide you with the right balance of encouragement, support, and discipline you need to achieve your goals.
9. TIME
This is an important part of the weight loss process, and one which is often diminished, or left out of conventional weight loss methodology. I am here to set the record straight for you. This will not happen over night. This did not happen all at once, and it won’t “unhappen” all at once either.
I am sorry to break this to you, but I’m sure if you’ve tried things in the past, unsuccessfully, to lose weight, you probably are beginning to understand this…THERE IS NO SUCH THING AS A QUICK FIX. Programs, or people who try to sell you, or tell you otherwise are out for your money, not your success.
If this is not what you want to hear, I am sorry. If you don’t believe me, that’s OK too. But how many times have you tried, how many different “fast” ways to take weight off have you tried, that haven’t worked?
This is because it’s a process. It’s a lifestyle change. Not a quick change in your diet, or the sudden elimination of a single food, or the adoption of a magic one. It’s about LEARNING how to eat. How to think about food properly, and how to incorporate healthy foods and diets into your life, for your goals, and how to do it in a manner that you can maintain over time.
Healthy, sustainable weight loss occurs at a rate of anywhere between 1-2 lbs a week. That’s right. Probably not what you wanted to hear. BUT THAT’S THE TRUTH. A pound may not seem like much. BUT the AMAZING thing about this is if you keep it up for a year, BE CONSISTENT in the path you’ve chosen for one year, and that 1lb turns into 52lbs. 104lbs in two years. See what I’m getting at here?
Accept that it takes time. You will not see success overnight, but do not let that discourage you. That 1lb you lost, if you have applied the above principles, is GONE FOREVER. Don’t be discouraged…BE EXCTATIC at your 1lb loss! If you can lose 1lb in a week, then you have just proved to yourself that YOU HAVE THE POWER to lose ANY AMOUNT OF WEIGHT YOU WANT! Realize this. Understand this. Know this. BELIEVE THIS! Be consistent, accept time, keep your eye on the prize, and YOU WILL LOSE THE WEIGHT!
10. BELIEVE IN YOURSELF
If you’ve taken the previous 9 principles to heart, then the final thing you need in order to successfully achieve your weight loss goal is to BELIEVE that you can do it. This can be difficult, especially if you’ve tried things in the past, perhaps several times, and seen no results or seen the weight come back on.
But I want you to know, that if you take the 10 principles listed here and APPLY them to your life, you CAN, you WILL lose weight, and keep it off. But you need to believe in yourself. You need to know, deep in your heart, that you can do it. You’ve taken responsibility for your actions. You’ve figured out why you eat. You’ve chosen a path based on your diet and exercise preferences and requirements, and you’ve realized there is no ONE right way to lose weight. You’ve COMMITTED to your program, and committed being CONSISTENT. You’ve found someone to hold you accountable to your program, and you know that it will take time to achieve your goals, but that YOU CAN DO IT. Now…believe in yourself!!!
You have the ability to lose as much weight as you want to. You can choose to become the person you want! Listed here are your keys for taking weight off, and keeping it off. Your success will be determined by your determination, and by how sincerely you APPLY these principles to your life.
I want you to succeed. Apply these principles to your life, and I guarantee your success. YOU CAN DO IT!
Everyone has a desire to rid themselves of their weight as quickly as they can. I wish that I had a magic wand that I could wave over every obese person out there and his/her excess fat would be gone forever. This simply is not the case. Here are some easy to follow weight loss tips to help you slowly and methodically get to your goal. So I hope you enjoy reading these 9 weight loss tips.
In order to be successful at weight loss you have to want to lose the weight. You must commit to this want, not just say that you want to lose the weight. The best way to commit to losing weight is to make a goal, write it down, then stick to it.
A goal does not have to be just about the weight you lose or want to lose. You could write a goal using your body measurements or percentage of body fast lost, or it may be your desirable clothing size. Set your goals in a way that they are attainable. For example, I want to lose 15 pounds by Christmas or I want to drop 2 dress sizes by my sister’s wedding.
Once you have set your larger goals, you need to set smaller ones to make sure you are on schedule to achieving your long-term goal. Keep track of your goals by using a weight loss chart, a food journal, or an exercise chart. Keeping a journal is the best way to track the foods you eat, the amount of water you take in, the amount of daily exercise, and to daily write out those goals. You can even track how you are feeling throughout the day. This will help in knowing whether you are eating because of a particular mood or not. Keeping a journal is good way to stay committed to your weight loss.
Weight Loss Tip #2: Keep it in the Kitchen
The of the worst habits that people have is not eating at the kitchen table. They are either standing to eat while doing other things or they are in front of the television. Experts say that generally people who eat while watching television eat larger servings of food. Our focus is on what we are watching, not what we are eating.
We need to move away from our family rooms and back into the kitchen. During this time eat slowly and spend some time with your family. Talk to the spouse and children. Pay attention to what you are eating as well as how much you are eating. When you eat slower, your stomach will have the time needed to signal you that you are full and you will not have over-eaten and feel miserable.
Weight Loss Tip #3: Throw Out Temptation
In order to remain faithful to your weight loss regime, you must remove all temptation from your cabinets, freezer, and vehicle. Replace the candy and fatty foods with the right foods. Sugar-free gelatin and pudding is a wonderful way to take care of that sweet tooth in a correct portion without adding a lot of calories. Low-fat popcorn or low-fat flavored popcorn is another wonderful replacement to fatty snacks.
Try not to eat unhealthy snacks for a couple of weeks. Keep a bag of crunchy vegetables, like carrots handy to help with hunger. Most crunchy veggies tend to satisfy you more and are lower in calories.
Weight Loss Tip #4: Find Support
Weight loss is a challenge alone, but with a partner, it will seem much easier. Look for a weight loss support group on-line or a forum. Facebook even has support groups. If you prefer, not to have someone on-line then start your own support group in your home or someone else’s home. Otherwise, all weight loss companies offer a support group or sometimes a little one-on-one counseling.
Your support groups can include family, friends, coworkers or even your neighbors. Your group could be as large or as small as you like. Ask everyone you know to support you in your weight loss endeavors with some encouragement.
Most learned or old habits are hard to break. It’s time we make a change. We do not have to eat everything that is on our plate. Most of grew up knowing that we must eat everything on our plates because there are starving children in Africa. It is okay to leave a little food on our plates every now and again.
We need to listen to our bodies and stop eating when we are full. We must eat smaller portions of our food. We need to avoid having seconds. Try to eat 6 small meals instead of three large ones. Eat breakfast, have a morning snack, eat lunch, have an afternoon snack, eat dinner, have an evening snack.
When you eat out at a restaurant either order from the children’s menu or ask when you order for the waitress to bring you a to go box. When the food arrives, place half or more of the food into the to go box.
Weight Loss Tip #6: Add Variety
You need a little variety in your life. This goes for food too. You will get bored eating the same thing week in and week out. Once this boredom hits, you will slip back into your old habits. Eat a little something from each of the major food groups, including fruits, vegetables, protein, dairy, whole grains, and fats.
In order to stay energized, eat five to six small meals everyday. This also helps your metabolism. Eat a protein with most meals, including eggs, beans, lean cuts of meats as well as fish. We need to try to eat a minimum of five servings and up to nine servings of fruits and vegetables daily. If you are watching your sugars, also watch the amount of fruit you are consuming. You really need to eat more vegetables than fruit. Also you need to eat a variety of both fruits and vegetables. Don’t just eat the same foods daily. Remember the key is variety.
The bread, pasta, and cereal you consume needs to be whole grain. If you have never had whole grain pasta, then mix with regular pasta and gradually add more and more whole grains until you are used to it. It holds true for bread especially if you make your own. The complex carbohydrates and high fiber in whole grain bread and pasta help to speed up your metabolism. The dairy products you consume should be low-fat or fat-free.
Also make sure you are eating good fats, such as olive or safflower oil. Your body needs a certain amount of the good fats. Make sure that you read your labels and stay away from foods that have trans-fats. Trans-fats are extremely bad for you.
Weight Loss Tip #7: Satisfy the Sweet Tooth
On your weight loss journey there will be times when you will crave something sweet. If you want it then have a small piece of whatever you are craving. It is better to have a small piece of it than ignoring your craving and then bingeing because you have deprived yourself from it for so long. Don’t get into a habit of eating this way daily though. It is okay to give into the craving from time to time, but not daily.
Of course the number one choice to drink is water clean of chlorine. You need a minimum of six glasses of good water. You can also drink green tea. Consumption of green tea can help with weight loss.
Several people do not track or think about the amount of calories in their beverages. A regular flavored cola has more than 100 calories and 10 teaspoons of sugars. Fruit drinks are also high in sugar and calories. Switch to diet drinks and drink more green tea and water.
Beware of your alcohol consumption. Most alcoholic drinks have lots of sugar and are high in calories. Alcohol turns to fat and sugar in your body. Limit how often you have a drink. Save it for special occasions and try to consume lower calorie beer or wine.
Weight Loss Tip #9: Get Active
Getting active is an import key to weight loss. We need to get moving if we want to lose weight and keep it off. However, sometimes when you start an exercise program, you go from couch potato to exercise fanatic. You want to gradually start the exercise regime over time.
Start off with just walking. Walking takes no special equipment other than a good pair of shoes. Walk at a pace that is good for you and walk for twenty minutes, three times a week. As time goes on, walk a little faster and add more time. You can add strength training twice a week. Start with something light like two cans of soup then gradually move to light hand weights.
Exercising will burn excess fat and calories. The strength training helps build lean muscle mass. The more lean muscle mass you have the more calories you burn due to your higher metabolic rate.
Ready To Get Healthy And Lose Some Serious Weight Fast?
Adding healthy green smoothies into your diet is a quick and easy, all-natural way for busy women to improve their health and lose weight. There are lots of delicious recipes that are quick and easy to make and won’t break the bank. Whether you are just trying to lose the last 5-10 lbs or you want to lose 30 lbs or more, I encourage you to watch this FREE video presentation and try my Smoothie Diet Program to see how effective detox smoothies for weight loss can be.
The Flat Belly Fix is 21 day weight loss system which helps you to eliminate stubborn belly fat without starving yourself and without any difficult workout programs. While slimming, you will get the desired body shape. Moreover this program will improve your overall health by eliminating weight related problems.
The 21-Day Flat Belly Fix is not a weight loss and fitness program at all. It is a complete life changing system which turns your eating habits in a healthy and safe manner.
What is The Flat Belly Fix System? Does this 21 day diet and fitness program help to burn stubborn belly fat? Is it healthy, safe and effective? Besides is it a SCAM or works for burning belly fat and get in shape? What this fitness guide is based on and what are the benefits? Does it have side effects? Moreover is it easy to understand and is it simple to follow? Also what is refund policy? Probably you are looking for the answers of these questions. So you are at the right place.Please continue reading to learn more about 21 Day Flat Belly Fix!
What is Flat Belly Fix?
The Flat Belly Fix is a 21-day diet system which provides you secret recipes, effective and enjoyable food lists, nutritional information and easy-to-do exercise routines. Thus, this comprehensive program helps you to achieve your fitness and health goals. Moreover this fat burning guide changes your eating habits and gives permanent results.
How Flat Belly Fix works?
21-Day Flat Belly Fix focuses on capsaicin which turns your body into Fat Burning Furnace by transforming useless and dangerous white fat into high-octane brown fat. Besides this process burns white fat for energy. This means that you can burn your unwanted white fat as energy instead of burning glucose. Also capsaicin reduces the activity of enzymes that are responsible for synthesizing fat. However the only real source of capsaicin is CAYENNE PEPPER!
This guide shows you how to increase the level of “The Master Fat Burning Hormone” by 1300% in women and 2000% in men. This increase turns your body into a fat-burning furnace every night. While you are sleeping your metabolism burns away unwanted fat. Additionally the “Thyroid Accelerator” method will help you to increase your rate of weight loss. And you will learn “Insulin Time Machine” method to completely reverse insulin resistance.
This comprehensive program provides you valuable information about the nutrients and the exercising routines. Todd Lamb created this 21-Day fat burning system. Also the complete “21 Day Flat Belly Fix” program comes with The 7 Minutes To A Slim Belly System, Done For You” fat burning meal-replacement smoothie recipes and one month of Elite Personal Coaching.
Benefits of Flat Belly Fix
This fitness program really works for flattening your belly and burning stubborn fat. Also your overall health will improve while losing weight. Additionally 21-Day system with simple morning ritual boosts your metabolism and turns it into a fat burning machine. Moreover you don’t need to starve yourself or do difficult exercises. As a result you will get lean, sexy and pain-free body you always desired.
In addition to flattening your belly this system will improve your skin and hair. Hence, you will have a clear and vibrant skin you had as a teenager. Also this step-by-step guide shows you how to reduce the “depression chemicals” in your brain. Furthermore your energy levels gone up by losing weight. You won’t feel tired and exhausted.
Additionally you’ll discover how to decrease your risk of developing Type 2 Diabetes by drinking the secret special tea and how to reduce cancer-causing inflammation throughout your body without expensive pills.
Eventually, the sufficiency of 21-day Flat Belly Fix is excellent and we are affected strongly. It is really simple to follow and our ease of use score on this product is 10/10. Also it takes little working to start and follow. In conclusion, if you’re looking an effective solution for your belly fat, perhaps you should try Flat Belly Fix system.
Money Back Policy
The Flat Belly Fix comes with 60 days money back guarantee. With your 60-Dayguarantee you’re risking absolutely nothing. Thereby this policy makes trying 21-Day Flat Belly risk free.
Weight gain and obesity do not discriminate. They can strike anybody who isn’t careful of their daily habits and in some cases, people who have hormonal diseases that cause weight gain. However, with that being said, women tend to obsess more over their waistlines and bodies. According to some reports, weight gain may cause more harm to females than to males. When we consider all these facts, it becomes evident that women need a bankable solution for their weight loss needs.
A good weight loss solution is something that we’re all excited about. However, most of the products and programs out there, which promise to help you get thin aren’t good enough. They usually comprise of fad diet ideologies and bogus science that encourage unhealthy habits. So, even if you do lose some weight on such programs, keeping off the weight loss is difficult. Additionally, many weight loss solutions require you to starve yourself or give up entire food groups to speed up metabolism or fat burn. While this may lower the number on the scale, it strips your body off of vital nutrients that can affect your body negatively.
In this scenario, a product like The Cinderella Solution is a fresh breath of air. It certainly helps you develop healthier eating habits. However, it also focuses on teaching you more about the fundamentals of food and how it works at fuelling your body. With this program, you’ll get the right information that will aid you in customizing a plan that works best for your goals.
Content Table
What Exactly Is The Cinderella Solution?
How does The Cinderella Solution work?
Who Created The Cinderella Solution?
What Does The Program Consist Of?
Part One: The Cinderella Solution Explained
Part Two: Your Daily Nutrition Blueprint
Part Three: DIY Meals and Flavor-Pairing
Part Four: Top 10 Flavor and Weight Loss Food Combinations
What We Liked About the Program
What We Didn’t Like
Final Thoughts
What Exactly Is The Cinderella Solution?
The Cinderella Solution is a 28-day weight loss program that is available as a series of PDF e-books. You can immediately download these once you buy the plan. Moreover, like most easy downloadable PDFs, this program can be accessed via a smartphone, tablet, desktop, or even your tab. This makes it incredibly convenient for everyday use.
This weight loss program has been designed with women in mind and includes two key phases called Ignite and Launch. Each of these different phases is two weeks long and comes with meal plans. Rather than focusing on cutting out entire food groups, this program is centred around the right food combinations to maximize the rate of weight loss and fat burn. There is also a low-intensity workout guide contained within the program. Most of the exercises in this system are focused on the butt, hips and abdominal muscles.
Now, some people prefer learning about the program before jumping head-on into its routine. On the other hand, others might want to take the plunge and just get started. No matter which squad you belong to, The Cinderella Solution has an option in it for your preference. The main Cinderella Solution program includes two distinct paths from which you can pick whatever best suits you.
In most cases, the 17-page Quick Start Guide to the Cinderella Solution is a great starting point. Even if you’re clueless about nutrition, it can help you get loads of useful information in a relatively short time. Although it isn’t too long, it dives into the program and how it will unfold. Additionally, you’ll learn what needs to be done and when you can get the best results from your efforts.
How does The Cinderella Solution work?
The Cinderella Solution has been designed with women and their unique issues in mind. Specifically, the program focuses on ICE dysfunction. This is centred around the philosophy of insulin hormone imbalance. In the case of women who have an imbalance of insulin hormones, their metabolic rate is usually among the first to get affected. With the Cinderella Solution, you’ll learn some useful tips and tricks to stay a step ahead of this imbalance and its unpleasant effects. The main principle is focused on restarting and regulating the function of three essential hormones that regulate your metabolism, fat and weight loss.
You’ll learn how to increase your lifespan by merely eating healthily and in the right manner. Additionally, you’ll get information on the right beverages and foods to consume to get closer to your goals weight and maintain the same. This program also breaks down the concept of targeted weight loss. With a better understanding of change sequences, it also explains how these win over cardio workouts.
This system functions perfectly for women over 30 who have more than 10 pounds to lose. Moreover, this program has a straightforward approach to weight loss. Unlike many programs that aren’t backed by sound nutritional information, this one isn’t an unhealthy or dangerous scam. In our opinion, the information in this guide is good enough to help you get closer to your fitness goals sensibly and sustainably. Moreover, if you want a solution that’s easy enough to follow and doesn’t need added investments, this is your best bet.
As is the case with any fitness program or weight loss product, understanding who created it can help you estimate its potency and benefits. In the case of The Cinderella Solution, the program is designed by Carly Donovan. Like many other women across the US, even Carly had struggled to lose weight and keep it off sustainably and in a healthy way.
Even before she defined this program and brought it out to the public, Donovan was involved with fitness. She was a fitness instructor at her local gym and led a few classes regularly. In spite of this, Carly suffered from weight problems. Many people used to talk about the fact that she still didn’t have a perfectly toned body in spite of working out so much.
With some tests and a few doctor’s visits, it was found that Donovan had developed diabetes owing to her almost 100-pound weight gain. This was the last straw for Donovan, and she vowed to finally find something that would help her lose weight for good.
Although she describes herself as a regular Jane and a mom on her blog, she finally landed on a wealth of information that helped her lose weight. This information was combined into a reliable program, which we know as ‘The Cinderella Solution’.
One of the most surprising facts about this program is that it is created by someone who isn’t a fitness guru or an expert. Instead, it is the brainchild of an actual woman who went through the struggles of weight gain that arises out of metabolic or hormonal imbalance and its accompanying issues.
What Does The Program Consist Of?
Now that we’ve taken a look at the program’s overview and its creator let’s dive into the specifics of the Cinderella Solution. The central manual of this program contains four distinct parts.
Part One: The Cinderella Solution Explained
This part of the program begins with a basic introduction of the program and how you can best start your journey. The next chapter contains information regarding pairing foods based on flavour profiles as well as the right time for you to nourish your body. Details on slim-sequencing exercises follow this chapter. You also get the two critical phases of the program known as Ignite and Launch in this first part.
Part Two: Your Daily Nutrition Blueprint
In the second part of the program, you’ll get 14-day calendars as well as daily meal-prep plans. These help you understand the best way to nourish your body and eat well for weight loss. Moreover, if you’re looking for innovative recipes, this part of the program is the right one for you.
Apart from meals and recipes, this part also has information on macro nutrition and food pairings. There is a wealth of information related to different food groups and the best corresponding food items. With this information, charting a meal plan that is full of flavour, yet useful for weight loss, becomes a lot easier.
Part Three: DIY Meals and Flavor-Pairing
The third part of The Cinderella Solution focuses on giving you an even more detailed set of information. This information is sure to aid in creating nutritionally rich, yet calorically low meals. Moreover, this phase helps with recipes that’ll take your Ignite and Launch phases into overdrive. You’ll also learn about things like portion options and portion blocks, which will help you make the right decisions related to your diet.
Part Four: Top 10 Flavor and Weight Loss Food Combinations
As the title suggests, the fourth part of the program focuses on giving information about food combos and flavorful ingredients to boost your weight loss journey. By this stage, you’ve been exposed to exhaustive information that makes sure you’re ready to take on the weight loss challenge and emerge victoriously.
What We Liked About the Program
The Cinderella Solution is among the best options for sustainable and long-lasting weight loss. Due to its unique way of being compiled, there is definitely something for everyone in this program. Let’s take a look at some of the best features and benefits of this program.
Designed For Women: Weight loss isn’t rocket science, although it may often feel like that. However, in any case, weight loss is different for men and women. Due to the differences in body composition, hormonal function and a wide variety of factors, women’s weight loss requires a different approach. In the case of The Cindrella Solution, we like how the program is customized for women and their unique weight loss requirements.
Includes Easy Workouts: While many people have embraced the happy life and made working out a central part of their day, it isn’t practically possible for many women to do so. Committing to the gym or pre-organized workouts can be challenging for stay-at-home moms or even working women. This is why the Cinderella Solution is a good bet for those who are low on time. Unlike many competing weight loss programs, Cinderella Solution workouts aren’t too demanding — either in terms of equipment or in terms of intensity. This program focuses on diet and food combinations to do a bulk of the work, which aids in regulating hormones and boosting weight loss.
Detailed Information: One thing is for sure with The Cinderella Solution. You won’t feel like you’re not informed enough. Right from your body’s hormonal function, to macro nutrition and other equally informative topics, this program gives you enough scientifically-backed info to help you lose all the extra weight for good. Although a little intimidating, the program reboots your full information cache and gives you all you need to get started on a better, healthier, and more balanced lifestyle. You’ll find many tips, facts and theories on weight loss that you might not have known of before this program.
Practical and Useful Tools: The second part of this program offers some excellent tools that can aid your journey with this program. The 14-day calendar is especially useful for keeping track of what you eat and when you eat it. Additionally, the detailed recipes can add some fun flavor into your routine. Most importantly, you won’t be lacking tasty meals on this program.
Excellent Value For Money: For a program that is so specialized for women and offers such a trove of information, The Cinderella Solution provides excellent value for money. If you shop online, you might even get some exciting deals or offers. Unlike products or shakes that require you to make ongoing purchases, this is a single purchase that’s an excellent investment for women over 30 who want to lose weight for good.
Money-Back Policy: We are firm believers in products that offer refunds. Simply put, fake products or scams will never offer you the option of returning it if you’re not satisfied. However, a manufacturer who is sure of the program’s quality is more likely to ensure that the customer is happy. In the case of the Cinderella Solution, we like that they offer a 60-day refund policy. If the program doesn’t adequately help in solving your weight loss problems, you can ask for a full refund.
Customer Service: We won’t go so far as to say that this program comes with excellent customer service resources. However, the website has a few interesting tips and tricks for those who have started this program and may have doubts or difficulties.
What We Didn’t Like
This program isn’t without faults of its own. Here are some of the disadvantages of this product.
Requires Commitment: In the case of any program or product that promises to help you lose weight, you have to put in some effort and commitment from your side. Similarly, even with this program, if you’d like long-lasting and visible results, you’ll have to commit to the recommendations and follow along properly. This means that you’ll have to change some old habits and overhaul and unhealthy traits you may have. Moreover, you can’t be impatient and expect instantaneous results.
Takes Time For Results To Show: If you’re looking to drop two dress sizes in two months, this program is not the right choice for you. Since you have to follow the meal plan for 28-days at the very least, you can begin to see results only after this period. However, if you stick to the meal plans and follow the workouts as prescribed, there is no reason why you won’t achieve your weight loss goals in due course.
Recommended For Women: While women tend to focus more on their weight issues, we can’t say that men don’t have problems related to their weight. This is why we feel that the product’s women-only focus is a disadvantage to men who are looking for a useful solution to their weight loss troubles.
By now we’ve taken an in-depth look at the Cinderella Solution program in all its glory (or lack of glory). While it is no doubt that this program has potential, it is best suited for women over thirty who want a formidable solution to their weight loss problems.
Moreover, we like that this program isn’t based on any unhealthy misconceptions about diet, exercise, nutrition or lifestyle choices. It helps in simplifying an otherwise complicated subject and aids you in creating meals that are yummy, yet useful in promoting weight loss and fat burn. The add-on information in this program will help you sleep better and look better. Some users claim that it also helps in slowing down the effects of ageing.
In our opinion, this program might very well be the solution to your increasing waistline. The relatively low price tag and one-time-investment tag really makes it a formidable opponent to existing leaders in the weight loss program market.
Especially if you’re doing exercises that you don’t like or sticking to diets that don’t fit your tastes.
But so you know, if you’re a woman, losing weight is a different process than being a man. And that’s because the woman’s body doesn’t respond in the same manner as the man’s body.
Maybe you don’t want to hit the gym and lift heavy weights, so you lose those extra pounds. Many times this could be a major turnoff for you.
But the good news is — you don’t have to do that!
You see, with this yoga burn challenge, you can burn fat without going to the gym or even leaving the house.
What Is Yoga Burn Challenge?
Yoga Burn by Zoe Bray-Cotton is the 12-week program that will help you lose weight and tighten up “problem areas”.
Unlike other fitness videos that show you boring exercises, the Yoga Burn program is a progressive system that has different and exciting movements in it.
Thankfully, you won’t need to repeat the same workout routine every day. But instead, you get 12 weeks of yoga workouts that progressively get more difficult.
The good thing is every routine builds on the last one, so you will gradually improve while you burn more calories on each workout.
Zoe recommends you to complete three 45-minutes yoga classes each week so you can see faster results. Unlike other fitness programs, Yoga Burn is a strategic and progressive approach that gives you proven results.
What does that mean?
Well, it means that each workout tailors to you and your current goals. Which means you don’t have to go at the same pace as other people — like going to a yoga or cycling class.
As I said earlier, each phase builds on the last one to help you get more flexible quicker while burning more calories.
More than that, the program follows the principles of Dynamic Sequencing, one of the best principles practiced nowadays.
So, let’s start and discuss each phase:
Phase 1: Foundational Flow Phase
As the name says, this phase is about building strong yoga foundations. After you finish this particular phase, you will increase your flexibility and boost your metabolism without having to go too fast. So you know, this phase is the best way for you to learn the required Yoga poses while minimizing the risk of injury.
Phase 2: Transitional Flow Phase
Well, here is where things start to heat up. You see, the transitional phase continues to make you stronger and more flexible. And ramps up the calorie burn too. By following this phase, you’ll learn new poses and start seeing new changes in your body composition (increased muscle tone).
Phase 3: Mastery Flow Phase
If the first 2 phases were lighter — here is where the magic happens. By combining strength, flexibility, and boosted metabolism from the previous phases, Zoe takes the calorie-burn processes to a whole new level. After practicing this phase for as little as one week, you’ll see real changes to your body. More than that, you’ll discover advanced techniques that many people never master. Even teachers that practice yoga for years don’t know these sequences!
Who Created Yoga Burn challenge: Who Is Zoe Bray-Cotton?
Usually, it’s very hard to convince me to try a new weight loss program. And that’s because I’m a highly skeptical person!
And I guess that maybe you’re skeptical too.
You see, being skeptical is not always bad . . .
Since there are lots of scammers out there. And someone should keep them on the radar.
But you see, with Yoga Burn challenge — it’s not the case. And that’s because Zoe Bray-Cotton is a certified personal trainer. She has a degree as a yoga instructor, and she’s an accredited woman body transformation specialist.
Since Zoe helps you practice yoga for stress relief and for weight loss— Yoga Burn challenge routine isthe most effective yoga program you can find on the internet.
Who Is Yoga Burn For?
Well, even if Yoga Burn is mostly designed for women, it will work for men too. However, we all know how men are, and they prefer going to the gym and lift huge weights instead of practicing girly yoga exercises.
Does this mean that Yoga Burn is an easy-to-do challenge?
Not at all!
You see, many reviews on the internet say that Yoga Burn is one of the toughest workout programs they’ve ever tried. And mostly it’s because yoga makes your body move more naturally,and you’re not used to that since you had bad movement habits for years!
Even if there are lots of other rough yoga programs on the internet, the Yoga Burn challenge is one of the best yoga workouts DVD — especially if you’re a beginner.
You see, it’s easy for you to remain compliant throughout the 12-week program, as you don’t need any prior experience with yoga workouts.
So, if you fall into one of the following categories, then the Yoga Burn is your go-to program:
If you always wandered how babies can lift their legs all the way up to their heads and you wish to do that too.
If you need to improve your flexibility while you lose weight. And relieve pain caused by tight hip flexors or lower back muscles.
If you’ve never worked out a day in your life, and you’re not familiar with exercises or other fitness movements.
If you don’t have time. And you already know that time is the enemy of health since it causes many people to fall ill every year. Thankfully, the Yoga Burn program requires you just three 45 minutes sessions in a week, alldone from your home. More than that, you can add one additional session per week, which is usually good for you to reduce stress and cortisol levels, while you promote recovery.
If you need to lose those extra pounds. Most times, if you’re a woman, you still want to lose a couple of pounds to achieve your best body shape. You and I both know that pride and shape plays a big part in you for being a potato couch. Sitting all day as you feel your depression installing isn’t an option. But with Yoga Burn, you can do all the work from home, so it’s judgment-free.
What Does The Yoga Burn Challenge Include: Yoga Burn DVD Download
Well, Zoe Bray-Cotton gives you the package in both physical DVDs and digital formats.
What does that mean?
It means you can start the Yoga Burn challengeright away while they send the DVDs to your home.
So, by purchasing the Yoga Burn program, you will get the following:
The 12-week body shaping course. This course has three phases, divided into four weeks each. In these three phases, you will discover in-depth yoga video tutorials of how you can master 20 poses, for a total of 9 videos.
Bonus audio clips. Which means you can listen to each session when you’re on the go, or when you want to reinforce missed steps.
Bonus tranquility class. Which is an optional bonus, but a bonus that I highly recommend. After you follow this tranquility class, you’ll discover new techniques on how to relieve stress and boost your recovery subsequently.
The immersion community. You see, being part of a tribe is nice and helpful. Mostly, this group consists only of women who are following the program. By getting in contact with them, you will benefit from free support, access to coaching and mentoring, and some motivational techniques to help you with the process.
The Yoga Burn monthly. This program consists of optional DVDs that show you other types of yoga, such as restorative yoga, Hatha, Vinyasa, and yoga asana. Mostly, I recommend these types of yoga if you want to discover more and stay on the program for $37/month afterward.
The Optional Bonus. It’s called this way since this is not a true bonus. The only thing is it gives you the option of purchasing a second copy of the course at a discount. So, if you want to invite a friend or any other person — you should consider this option.
Thankfully, if you’re a woman, the program is designed especially for you.
You see, the yoga burn challenge focuses on helping you achieve an hourglass shape, and so its market includes only women.
Since both you and I know that men and women’s bodies are mostly different, you sure want to follow a program designed only for you.
It’s designed by a Professional
Luckily, Zoe Bray-Cotton is a certified professional trainer and instructor. So, in this way, you know for sure that her poses are worthy to follow since she explains them very clear and with authority.
It improves Yoga Poses
Even if you already practice yoga, this program will help you improve your poses. Thankfully, the Yoga Burn challenge shows you various new poses, dietary routines, and other activities having one main goal: to improve your overall yoga practices.
It’s inexpensive
Luckily, the Yoga Burn challenge program from Zoe Bray-Cotton is among the most affordable programs on the internet. Usually, these types of plans cost $70 on Amazon. By purchasing the Yoga Burn challenge, you benefit from a physical DVD, digital download, shipping, and handling. Even more, if you don’t like the program, you also have the 60-day money-back guarantee.
It focuses on your Emotional Well-being
Oh yes, both you and I know that emotional stress is at high levels nowadays. But, luckily, the Yoga Burn challenge addresses your emotional well-being too. You see, you can never drive yourself to do yoga or other types of physical exercise unless you feel motivated to do so. The good part is that the bonus DVD in every phase of the program directs you to that.
Even if The Yoga Burn Challenge has lots of pros, it has a series of cons too:
It’s designed only for Women
Well, Zoe decided to cut her market in half. But probably she knows better why she did that.
It lacks Focus on Diet
Since both you and I know that weight loss, calorie burn, and fitness programs aren’t complete without some attention on your diet too. Sadly, you can’t do yoga and drink three cans of soda while eating juicy burgers all day, while still wanting to lose weight. And the Yoga Burn challenge doesn’t provide you with all the information you need about proper nutrition.
As a conclusion to the Yoga Burn challenge review, all you need to know is that this program works. And it works pretty well, actually!
If you decide to stick to Zoe Bray-Cotton’s program, you will burn the calories that you want while improving your body and mental health too.
Thankfully, the program has continuous progression, which makes it even better for you to shape and tone your female body.
More than that, you can follow the program even if you’re a beginner or an advanced in yoga techniques and practices. Luckily, the program has interesting poses and sequences that are very enjoyable to complete.
Consequently, if you follow the Yoga Burn challenge and combine it with a healthy diet, you’ll surely see real changes to your body and mind.
And the best part is that if you purchase it and you don’t like it, you still have the 60-day money-back guarantee — which makes the program practically free for you to try!
But I can guarantee you that after following the program the first few weeks, you will start seeing results. And you won’t want to stop.
So, if you’re a woman and you want an excellent alternative to the gym so you can achieve your body goals — then the Yoga Burn challenge is your go-to program!
I hope you like my Yoga Burn challenge review, which I would like to give 4.5 out of 5 stars.
Well, I’ve said it before and I’ll say it again: There’s no such thing as spot-reducingwhen it comes to weight loss. Translation: You can’t specifically lose belly fat, for example, without also losing the fat in, say, your butt or boobs.
Still, there’s a certain allure to losing belly fat that goes way beyond looking good in a crop top.
Visceral fat—a type of fat that lies deep inside your abdomen and surrounds your internal organs—is linked to a whole slew of terrifying health problems like heart disease and type 2 diabetes, according to the Mayo Clinic. Even scarier: According to the National Heart, Lung, and Blood Institute (NHLBI), your risk of those health issues increases even more if your waist size is greater than 35 inches for women and 40 inches for men.
So yeah, the reasons to lose belly fat go way beyond your desire for six-pack (okay, fine, two-pack) abs. Try these strategies to drop pounds—and shed that belly fat in the process.
1. Move as much as you can.
Running, biking, or swimming—basically anything that gets your heart rate up and makes you sweat—will help reduce visceral fat.
Noam Tamir, C.S.C.S, founder of TS Fitness, also says that metabolic resistance training and high-intensity interval training is a solid way to reduce fat all over, including belly fat. “These [types of exercise] help to burn calories during the workout, and they also give you that after-burn effect,” he says. “Plus, they help to change your body composition by increasing your muscle mass.”
Research backs up the big fat-loss benefits of HIIT. A 2017 meta-analysis in the journal Sports Medicine found that working in all-out bursts, followed by rest periods—especially while running—reduced fat, including abdominal fat.
2. Eat more protein.
You know you’re supposed to eat more protein to lose weight, but you might not know exactly why. Well, it actually has to do with how your body handles insulin. “Your body starts to produce more insulin as you age, since your muscle and fat cells aren’t responding to it properly,” explains Louis Aronne, M.D., director of the obesity clinic at Cornell University.
This is what’s known as insulin resistance. Basically, when your body doesn’t respond well to insulin, it actually makes more of the stuff, according to the National Institute of Diabetes and Digestive and Kidney Diseases. And that can lead to fat storage, especially around the middle of your body. That’s where protein comes into play: A diet high in protein may protect you against insulin resistance, says Aronne.
Zeratsky suggests choosing lean cuts of meat and opting for poultry and fish to get your fill of protein. An even better option: plant-based proteins, like beans and lentils, which also serve up fiber and healthy carbs.
3. Add more (healthy) fats to your diet.
Think: Olive oil (unsaturated fat) instead of butter (saturated fat). Aside from raising your cholesterol levels, saturated fats also pack on more visceral fat than unsaturated ones, according to a 2014 study in the journal Diabetes.
When subjects ate 750 more calories daily for seven weeks—either in the form of palm oil (saturated) or sunflower oil (polyunsaturated)—the former gained more visceral fat while the latter gained more muscle mass and less body fat. Polyunsaturated fats can be found in nuts, seeds, and fish.
Plus: “Foods with fat taste good and feel good, so you get that satiety and enjoyment of a meal,” says Zeratsky. This can help you cut back on overeating or reaching for more food post-meal. Just keep in mind, fats are higher in calories so you still have to keep your portions in check.
4. Pay more attention to how well (and how much) you sleep.
Don’t sell your sleep short. According to one 2017 study in the journal PLOS ONE, participants who got six hours of sleep a night had a waistline that was, on average, three centimeters larger than those who got nine hours.
Keeping a sleep schedule can also help reduce belly fat: Women who wake up and go to bed at the same time each evening have lower levels of body fat, according to a recent Brigham Young University study.
And yet another study—from 2018, published in the American Journal of Physiology—found that just one night of little sleep can mess with your body’s metabolism. So even if you skip a night of rest during the week, the weekend won’t make up for it.
5. Don’t skimp on the fiber.
Both Tamir and Zeratsky suggest eating more soluble fiber to keep you fuller for longer, which keeps you from overeating. “Foods high in fiber slow your digestion and can help you manage hunger,” Zeratsky says.
In a 2012 study in the journal Obesity, subjects who increased their soluble fiber intake by 10 grams a day—the equivalent of two small apples, one cup of green peas, and one half-cup of pinto beans—reduced visceral fat by 3.7 percent after five years. Even more, participants who also engaged in moderate physical activity (exercising vigorously two to four times a week) experienced a 7.4 decrease in visceral fat over the same period of time.
6. Remember to find some balance.
Losing belly fat shouldn’t mean strict dieting or deprivation. “People often think that you have to eat certain foods or avoid certain foods [to lose weight] and in reality, it comes down to eating more of a balanced diet that is portion- and calorie-controlled,” says Zeratsky. “This allows your body to have enough energy to do what it wants to do while managing weight.”
When you want to turn your diet around, don’t focus on the idea of restriction, Zeratsky says. Instead, think about the foods you can eat and how you can manage your hunger. “Eat foods that are more filling and have more water, like fruits and veggies, which will help your stomach respond to the weight to food,” she says. Plus, they’re low-cal and you still need that calorie deficit to drop belly fat.
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Skip “white” carbohydrates: bread, rice, cereal, potatoes, pasta, and grains. Avoid eating anything white and you’re safe
Eat the same few meals over and over again: mix and match but use only a few items (more below)
Don’t drink calories: a glass or two of dry red wine per night is fine
No fruit: avocado and tomatoes are exceptions (in moderation) but stay away from everything else
Take one day/three meals off per week: I choose three meals per week as it allowed me more flexibility
As for the actual foods, mix and match from the following list, constructing each meal with one pick from each of the three groups:
Proteins: egg whites with 1–2 whole eggs for flavor, chicken breast or thigh, black beans, beef (preferably grass-fed), pork, fish
Legumes: lentils, pinto, read or soy beans
Vegetables: spinach, mixed veggies (such as broccoli, cauliflower, or any other cruciferous vegetables), sauerkraut, kimchee, asparagus, peas, green beans
You can eat as much as you like from that list. But keep it simple by repeating the same meals over and over again. This will save you time — you can cook multiple meals in one go (batching) — and money — you can buy in bulk.
You know the theory and you might even stick with it for a few days. But the hard part is keeping it for long-term. Sometimes your strongest motivation is not enough.
What can you do in those situations?
Here are two simple hacks:
#1 Design Your Environment
Remove unhealthy food by hiding them from view in the back of a high cupboard. Stock your fridge with vegetables, lean meat, and water.
Don’t buy soft drinks or sweets. Out of sight, out of mind. Eating healthier starts at the supermarket.
If you want to automate healthier eating, buy a subscription of fresh, seasonal produce delivered to your door each week
Waiters and what other people ordered can pressure you into eating more than you otherwise might, such as appetizers, drinks or dessert. Make your decision before the waiter comes and order before others.
If you can, an even better option is to look at the restaurant menu online and make your decision in advance. Since portions in restaurants tend to be larger, order one main course and split or ask for a to-go box right away and stash a portion before you start.
#2 Design Your Defaults
Remove from the house food that isn’t on your diet or you know is unhealthy
Buy items from the outer edges of the grocery store. Healthy, wholesome foods are on the perimeter. Junk and processed foods tend to live in the aisles
Trick your brain into eating less per meal by using smaller plates and bowls
Plan your meals in advance so you always know what to eat each day. Use Sundays to cook for the entire week and freeze excess food
Do not keep alcohol at home. If you want to drink, you’ll have to go outside and buy it
Have a bottle next to your bed so you get in the habit of drinking water immediately after waking up
Keep another bottle at your desk throughout the day and fill with it cold water to energize your brain
Only have water at home. Ban everything else, especially juice and soda. Drink a glass of water before meals. It will also make you less hungry
Always order water when eating out, instead of soda. Bonus points: it’s cheaper. At restaurants, ask for salad as a side dish instead of french fries, potatoes, or rice.
Designing your environment and defaults will be especially helpful when your cravings are high. If there’s no chocolate at home, you probably won’t go out to get.
The more friction you add to a habit, the easier it is to quit it.
Weigh Yourself Every Day
Consistency is the key to develop habits and change behavior.
This is where a simple productivity hack by Jerry Seinfeld comes in handy. Seinfeld wanted to become a better comedian. So he decided to write new jokes every day. He was consistent with it. To help him motivate, he used a simple technique.
Put Up a Calendar: hang a huge annual calendar at your workspace, office or home. If you prefer digital, use a spreadsheet
Mark the Days: put a big X across each day when you devote time to working on your one thing. This creates a chain of X’s showing your progress. Focus on growing your chain longer and longer
Keep the Chain Going: your only job is NOT to break the chain.
After a few days, you’ll have a chain. Just keep at it and the chain will grow longer every day. You’ll like seeing that chain, especially when you get a few weeks under your belt.
Using this productivity hack for weight loss, all you need to is weight yourself every single day at the same time. I recommend immediately after waking up.
Set up a reminder at the same time of your alarm clock at first and place the body weighing scale next to your bed, so it’s the first thing you see in the morning.
And if you forget to do it, remember: don’t skip twice in a row.
Set Up Your Tracker
Write your weight on your physical or digital calendar and soon enough it will look something like this:
The tool doesn’t really matter, as long as you do it every day. But a spreadsheet gives you an automatic third column that computes the variance in weight — how much you lose or gain each day.
I find that to be a deciding point to adopt a spreadsheet because it increases the awareness of your weight and its oscillations throughout time.
The truth is, by constantly tracking your weight, two things will happen:
You will become more aware of the progress in your goal by celebrating small wins every day
Because the number is always on your mind, if your weight goes up, you will think twice before eating something out of the diet. Your brain will unconsciously do the work for you and stop you for a second right before you eat that chocolate
Let’s use this graph as an example. This is weight over time:
See what I mean by small wins every day? Look at that nice downward line in the first few weeks.
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I decided to pick up The Fat Decimator System and go through the program myself from start to the end. Read this review to find the hidden truth! Updated with my results
Hello everyone,
For many years I am looking to lose ugly fat from my belly region and get better control of my life.
I grew up in the family that doesn’t give too much importance to healthy eating and food. My single-parent mom used to work for long hours, leaving me to prepare my food or buy something which is easy and convenient without giving importance to its ingredients.
It took me many years to break this unhealthy habit of eating fast and easy food, and now I start taking care of foods that I am eating.
I recently downloaded Fat Decimator System because this program is getting many positive reviews and I watched the video that seemed to be addressing issues that I faced when I was trying to lose weight.
This video is an hour long that highlight some issues and problems we all are facing due to extra fat in our bodies. I’ve created this review to share a quick summary of all the information about this program and much more!
WAIT!! Be Aware: This is a review and fan website because I used this program myself. In case if you are looking for official website then CLICK THIS SECRET LINK to get $20 OFF. I am not sure how long this offer will stick. So! make sure you grab this offer.
Will The Fat Decimator System Work For Me?
Unlike other weight loss programs that are either for men or women, young or adult, this program has a universal approach. Although, everyone is different but the basics of weight loss are same.
This makes sense to me because I believe weight loss doesn’t need to be specific to culture, age or gender.
When I first looked at this program, I had lots of questions about it. I am sure you will have many of them as well. In this The Fat Decimator System review, I will try my best to answer some of the most common questions and go through what program is (and what it isn’t).
After reading this question if you will have any question, then you can use the comment box below or send a direct message to me through the contact form, and I will try my best to answer it as best as I can!
IMPORTANT: In case if you decided to try this program then don’t forget to use THIS SECRET LINK which will give you FLAT $20 OFF. Moreover, you will get all bonuses and 60-days money back guarantee as well.
What Is The Fat Decimator?
The Fat Decimator System in an all-around approach towards weight loss that combines dieting hacks, workout plans, motivation secrets and much more to provide safe and fast weight loss. It created by Kyle Cooper for people who need little extra help to get healthy. Its goal is to make you lose weight fast and in a healthy way.
What Can You Expect?
The Fat Decimator System is the comprehensive program that combines lots of scientifically proven weight loss techniques like cutting down carbs, a good diet, healthy lifestyle changes, motivational secrets and much more techniques to deliver fast and safe weight loss.
Many customer reviews claim this program is fast acting with some of them observing changes in their body in just 72 hours. Keep in mind, everyone is different, and it may take longer for you to see results. (You have full 60 days to try this program without any risk)
With many studies and reviews done on this program, it helped some overweight individuals to lose as much as 20 pounds in just four weeks.
I know losing 20 pounds in just a month seem too much for some people, but scientific studies showed losing 20 pounds in a month is possible with a good, well-balanced weight loss plan and It is REALISTIC as well.
One of the reasons you may keep on failing to lose weight is, you don’t have a clear-cut and proven weight loss plan to follow. When I was trying to lose weight, I usually think I am putting everything correctly, eating healthy, doing exercise regularly but at the end of the day, I was not 100% sure if I am going to lose weight or not.
Once I don’t see results in few weeks I think something is not correct and start looking for another weight loss plan.
With The Fat Decimator System, you don’t have to make your own plan, and you don’t have to go-through complicated measurements, BMI calculations, calorie-counting, macro-tracking, etc. because everything laid inside this program. You will get everything you want to lose weight safely and quickly.
Additionally, Kyle Cooper has created a video presentation in which he explains all features that you are going to find in this program. If you haven’t watch this video then I recommend you to do so by clicking the video image below: (open it in new tab/window)
Real Life Stories — Before And After Results:
In the video at the official website, you presented with many before and after photos of individuals who have used this program to shed unwanted pounds from their bodies. They shared their reviews on how losing weight helped them in getting control of their lives and start looking younger than their actual age.
In these real-life stories, there is a story of Sharon Monroe, a 43 years, old-of-shape accountant and a mother of two who able to lose 41 pounds in few weeks to look 20 years younger than her actual age.
Just look at her before and after photo… I must have this is huge transformation and it is possible as well (if you put diet and exercise in control)
Don’t worry… I also didn’t believe it is the same girl in before and after photo when I first watch Sharon transformation. Just look at her before and after photo… Didn’t she look much prettier and healthier after shedding all those ugly fat?
Dealing With Hypertension, High Blood Pressure And Other Health Issues
Many people shared their stories about how they able to overcome hypertension, diabetes, and other health issues by getting rid of extra fat from their bodies.
These were the issues that I was concerned about when I was overweight. I realized I was less motivated to go outside, hit the beach on sunny days, interact with people and even less social with my family.
Of course, I know I am not born just to pay hospital bills and die somewhere in the hospital bed blaming my health and life.
I decided to take my health seriously and when I saw Kyle Cooper (the author of this program) offering 60-days money back guarantee. I take the decision right away to try this program because it was way cheaper than GYM fees and more importantly there is a money-back guarantee.
What Is Included In This Program?
This program contains lots of scientifically proven tips and facts that help you in losing weight and keeping yourself far away from deadly diseases. I can’t share all these tips and facts in this Fat Decimator review because these are copyrighted. However, I did my best to cover some of them below:
Eat High-Quality Protein: In the fitness industry, Protein is considered as the most important macronutrient for muscle building and fat loss as well. Although, there are many sources of protein in both vegetarian and non-vegetarian foods, but it is important to pick foods that provide the highest quality protein.
Author has included a list of these high-quality protein foods that you can include in your diet to boost your metabolism and build your muscles so that you continue to burn fat even when your body is resting.
Healthy Fats: Don’t be scared of Fats as they are important for the body to keep functioning properly. Although fats contain twice more calorie than protein and carbohydrates, but they work as messengers to help protein do their jobs.
Inside this book, Kyle Cooper included foods that contain healthy fats that you can include in your diet. These foods are easily available in any grocery store.
Vitamins And Nutrients: This diet is made especially for soldiers. The author has provided in-depth knowledge about vitamins and minerals that keep brain sharp, focus and active all the time.
Kyle shows you foods that soldiers are eating on a daily basis to remain active all the day. You can also get these vitamins and nutrients in supplement form which are not very expensive.
No Low-Carb Diet: You may think this is another low-carb diet, but fortunately it is not. According to author, carbohydrates are important for the body as they provide energy.
Your body needs carbohydrate to work properly. However, it is important to consume carbohydrates from the right sources and at the right amount because eating too much carbs can make the body to store them as fat.
Who Created The Fat Decimator System?
The fat decimator system created by Kyle Cooper, a former marine and a certified trainer who has training soldiers to get the best shape of their lives since past ten years.
The Background History of Kyle Cooper And How Fat Decimator Started:
In an assignment in Afghanistan, one of Kyle’s team members Olsen, die when IED (Improvised Explosive Device) explored. Olsen was overweight, and he wasn’t able to get out in time. Kyle blamed himself for Olsen death because he was in-charge for fitness training of this team.
When Kyle was recovering from this incident, he met with Sam Pak. Sam was a Korean student and was a part of the joined UN forces. He explained Kyle it is difficult for the 30s and 40s individuals to lose weight due to a condition called metabolic acidosis.
Metabolic Acidosis leads to an acidic buildup in the body which results in the weak immune system and damaged metabolism. This condition is the root cause why so many people unable to lose weight in their 30s and 40s.
Thankfully, Sam gave out a list of herbs and instruction that can dissolve fat in any person over the age 30. Kyle and Sam claim that by using these herbs and instructions their clients able to lose an average 21 pounds in three weeks (that a pound of fat in a day) and get the best shape of their life.
So, what it is all about?
Thankfully, Kyle wasn’t in the fitness industry to sell off products and make money. He just wanted a program that works for his team to get them back in best shape.
The diet that he and Sam designed with these herbs is very simple to follow and based on eating foods that we are meant to be eating.
The Fat Decimator system helps your body to get rid of addictive, free radicals and toxins that prevent the body from burning fat. It is designed to provide essential nutrients that body needs to flush toxins and improve energy level.
Losing weight isn’t that hard as it seems. All it takes a simple step-by-step plan that works on your body. And with 60-days guarantee you must try it out! This is exactly what Fat Decimator all about.
What Do I like About Fat Decimator?
It is a completely digital program. Some may like to read a hard copy, but I personally prefer the digital As it is very convenient to carry digital books, print it out, or transfer it to Smartphone. Additionally, if you have someone with you who like to lose weight (even a whole family), you can share digital copy with them as well.
It is created for everyone. It doesn’t matter if you are male or female, in your 20s or 50s, or whatever your fitness levels are, you can take help from this program and achieve your weight loss goals.
It is available for instant access, in case if you decided to buy this program you can start using this program from the very next minute.
It contains a digital version of the shopping list that you can carry with yourself in any grocery store. You will end up saving your time and money because you know exactly what you need.
It is tested, and proven diet as many people have already used it, and they have posted their valuable positive feedbacks on different forums. This works as a great motivation to stick with this plan.
Results are quick because it is a military-based diet that designed to work quickly.
Warning! Fat Decimator Is Not For Everyone
Unlike many reviewers claiming it to be, The Fat Decimator System is not a fad diet or a miracle cure. If you are not willing to put on your efforts, you will not lose weight with this program. You must read… It’s NOT for you.
However, if you are willing to put some work and you know it is not always easy to get the best shape of your life then there is good news for you!
Although, The Fat Decimator System is not a miracle cure, but it is a verified, tested and proven method to lose weight. It is designed to help you in changing your unhealthy habits and provides a helping hand to avoid you from quitting.
Over the time with this program — 3 weeks — you will start feeling the difference in your body. You will lose weight with this program as long as you stick with it.
You can download Kyle’s Fat Decimator right now, and within a few days from now, you will see the difference in your life. Your family and friends will notice a change in your life. You will have more energy, pants will fit looser, and you will feel better than ever before.
According to New York Times, most people who lose weight on a diet gain it back, and a significant percentage gain back more what they had originally lost.
Lets say you body can burn 2500 calories daily. This is your TDEE which is the sum of your BMR and your activity level.
You decide you want to lose weight fast and go for a huge caloric deficit of 1200 calories and eat only
2500–1200= 1300 calories.
This is a reduction of 50% of caloric intake.
1200* 7= 8,400 calories. Since 2 lbs of fat has 7,500 calories you lose around 2.5–3 lbs maybe even more because some of the weight would also be water weight.
You are happy that the weight scale moved.
But what happens after a week?
Hunger.
Cravings.
You are unable to concentrate on work
You cannot find enough energy for your workouts.
Weight training with that amount of food is almost out of question. So you stick with steady-state cardio.
You are iron-willed and you continue to eat 1300 calories daily and are pretty consistent with your cardio for 1–1.5 hours daily.
You lose more weight, but you don’t feel good.
More hunger and carvings, and few other things start to happen:
-Muscle mass loss &
-Lack of energy
-Weakness
and most importantly your body goes into ‘alarm mode’ and shuts down its metabolism.
This is different for everyone, but following a severely deficit diet of more than 50% TDEE is a recipe for disaster and as New York Times suggested you ….
WILL GAIN THE WEIGHT BACK once you start to eat close to your TDEE and trust me when I say this you will eventually increase your food intake and most of the foods will be unhealthy.
You don’t crave broccoli do you?
Allow me to give you a more enjoyable and sustainable way to lose weight (and trust me this way is the fastest too…as the likelihood of your weight bouncing back is much less)
-Eat no more 30% less than your TDEE. So instead of cutting your calories to 1300 eat 1700 calories.
-This is good enough food and will keep your satiated and full
-Make sure to include at least 25% calories from protein and fat. These macronutrients are have a ‘feeling of fullness’ effect than carbs.
-Aim to eat complex carbs: Brown rice, oats etc. This will keep your insulin levels under control
-Do eat 10% of calories from your fav. foods. Its close to impossible to survive on clean food only.
-Make sure to include strength training in combination with cardio
-Choose HIIT over steady state if you have the ability and fitness levels
-Weight training and HIIT will give you EPOC — the afterburn effect which elevates your metabolism and helps you burn few hundred calories without you doing anything really…
-Include green tea, apple cider vinegar, spices, caffeine in your diet. This will give you an additional burn of 100–200 calories per day
Lastly, you need to work in phases.
Every 6 weeks, you need a change in total calories, some changes in your workout to ensure you keep on progressing.
My program is a 12 week program which helps you lose lot of fat in 3 different phases..
Everything is done for you. No guesswork, just follow what is given in there.
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