Top 10 secrets for losing weight, and keeping it off for good

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.

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1. TAKE RESPONSIBILITY FOR YOURSELF

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.

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5. EXERCISE

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!

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8. ACCOUNTABILITY

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!

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Yoga Burn Review: Is It The Best Yoga Challenge?

Yoga Burn Review

Losing weight can be hard . . .

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.

The Yoga Burn challenge splits into three phases.

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!

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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 is the 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, all done 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 challenge right 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.

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The Yoga Burn Challenge Pros And Cons

So, the Yoga Burn challenge has the following pros:

It’s specifically for Women

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.

Related: Cinderella Solution Review: Is it Worth it?

Conclusion

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.

6 Easy Ways To Lose Belly Fat Fast According To Science

Yeah, you’re going to need to start eating more avocado.

Yogurt, granola, seeds, fresh, dry fruits and honey in bowl

So you’re wondering how to get rid of belly fat, huh?

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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