Paleo Diet Tips

The Paleo diet is a popular diet plan which includes foods that will have been eaten during the paleolithic era, when mankind were hunter-gatherers. The study that developed this diet claims that it decreases chance of several types of illnesses and weight problems. If you're interested in following this diet, you'll control your intake of particular foods. So, what can you eat on the Paleo diet?

The Paleo meals are a well-liked diet program that involves foods that would have been eaten throughout the paleolithic era, when human beings were hunter-gatherers. The researchers that developed the dietary plan claim that it lowers chance of several kinds of health problems and obesity. If you're thinking about following this diet, you'll limit your intake of particular foods. So, what can you eat on the Paleo diet?

Foods to Eat

The Paleo diet consists of foods that are rich in proteins. Meats of all types are motivated, but grass-fed meats like antelope, deer and buffalo are particularly helpful (they're leaner and nearer to the types of meat that Paleolithic people could have eaten). Fish and seafood also provide plenty of protein and healthy omega-3s.

Fruits and vegetables are encouraged on the Paleo diet. The fiber from plant-based food items replenishes other carbohydrates for instance grains. Root veggies that are especially loaded with fiber include carrots, beets, rutabagas and turnips. Both fruits and vegetables have a variety of vitamins.

Nuts and seeds also provide protein and some healthy fats, such as essential fatty acids. Almonds, walnuts, macadamia, cashews and hazelnuts are excellent choices. Sunflower seeds, pumpkin seeds and flax seeds all provide protein.

Eggs are suggested on the Paleo diet due to their protein and essential amino acids. Eggs also have numerous important nutritional supplements such as B12, B6, vitamin A, riboflavin, folic acid, iron and calcium. Healthy oils and fats such as essential olive oil, walnut oil, avocado and coconut are included in the Paleo diet.

What You Shouldn't Eat on the Paleo Diet

The Paleo diet does not include any cereal grains just like wheat or oats. Beans and peanuts are excluded. Dairy foods, including milk, yogurt, sour cream, cheese and ice cream are not allowed. Unhealthy foods of any type and refined sugar, along with salt and potatoes are not a part of the Paleo diet.

Health Benefits and Controversy of the Paleo Diet

Several aspects of the Paleo diet bring about better health. The exemption of refined sugar and refined food reduces sodium intake and calories. Unhealthy foods typically contain many food additives and chemical compounds that might be harmful. The inclusion of fruits and vegetables can also contribute to better health, as those foods contain lots of vitamins and minerals, and are filling, which contributes overall to a lower-calorie diet.

The exclusion of grains and concentrate on meat is controversial amongst scientists. Some are worried that the boost in fat ingestion adds to cardio problems; though the diet specifies grass-fed meats, the average consumer may not find those meats easily available.

Having less dairy and grains is concerning, since some people won't get the natural vitamins and fiber those types of foods contain. People on the Paleo diet program who focus totally on meat products and not enough on the fruits and vegetables may find that they truly gain pounds on this diet regime.

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BONUS SECRET (#8) : INVEST IN YOUR HEALTH NOW, DON’T PAY FOR IT LATER

The bonus secret to permanent fat loss and fitness is: Invest in your health now, don’t pay for it later. Yet another roadblock on the path to life long health and fitness relates to what you’re willing to invest now versus what you’ll pay for later.

And it’s a tricky situation for a lot of people because you don’t really see what the costs of poor health are when you’re younger.

It’s always easier to say, well it’s not going to happen to me, or some people just ignore it all together. So they put off making that investment in their health now. But they forget that they’re going to pay for it later, and then some. And I’ve even talked to people who are afraid to spend a couple hundred bucks to improve their health.

These people just don’t get it, and don’t understand the true value of having a lean body at all. They fall into that “talkers” category I mentioned earlier. They probably won’t end up reaching their goals.

Now, besides the fact that investing in your health provides the cosmetic benefits of a lean, strong, and sexy appearance, you’re also setting yourself up for reduced risk of various diseases and medical conditions that have the potential to literally cost you thousands upon thousands of dollars or more depending on your health insurance situation at that time.

Not to mention spending your time to and from the doctor’s office or hospital. And paying for medical costs when you’re older is not what most people are looking forward to as they age. That certainly doesn’t sound like fun to me.

So take care of yourself now, while you can create a real difference in your health risks, and do all that you can to prevent unexpected ailments in the future. Invest in your health…don’t pay for it later.

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SECRET #7 : BE A DOER, NOT A TALKER (OR A KNOW IT ALL)

The 7th secret to permanent fat loss and fitness is: Be a doer, not a talker or know it all. The way I see it, there are two kinds of people in this world. You’ve got

your talkers, or what I call know it alls. And on the other side of the fence you have your doers. Let’s talk about know it alls first.

I’m going to go ahead and say that most people fall into the talker and know it all group. If you think about the people you know, you’ll probably notice the same thing I have. Most people are not proactive. Most people are reactive. And when it comes to fat loss, fitness or any other subject or discipline, you’ll find loads of people who talk a good game, but do not practice what they preach, because they are not doers.

And the minute you start giving them some advice, they’re quick to stop you to tell you that they know all about what you’re telling them, because they know it all. But wait a minute, why aren’t they doing what they apparently already know and are aware of?

Talkers will also come up with all kinds of excuses as to why they didn’t do something, or why something didn’t work for them. They’ll also tell you why something isn’t going to work for you, because they know it won’t work for them because they just won’t do it!

Now, I know not everybody is not 100% one way or the other on this, and you might be a doer most of the time, but the talker in you likes to take over whenever faced with what seems like a daunting task like burning stubborn body fat. So it all starts with identifying who you are. Take a look at your past and how you naturally responded to various challenges. Think back at how those situations turned out.  Did they happen the way you would have liked them to happen?

Now, for the ones that didn’t, do you think being more of a doer and shutting down that talker side of your personality would have resulted in a more positive outcome?

Chances are, yes, it would have. Eliminating the talker side of your persona is not always easy…it takes practice and repetition. But being aware of it and being able to identify it when it happens is key, because when it happens…when that talker comes out, you can make the conscious decision to squash that talker and turn on the doer inside.

If you want to get the kind of success in fat loss and fitness that you’ve been seeking, you must become a doer. I cannot stress this enough, because doers are winners…they achieve goals and the things they want…talkers and know it alls

are almost always on the losing end. I know where you would rather be. So make up your mind and get going! Be a doer, not a talker.

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SECRET #6 : GET A COACH OR A MENTOR

The 6th secret to permanent fat loss and fitness is: Get a coach or a mentor. Now I know what you’re thinking…”I don’t need a coach or mentor, I can do it by myself”.  While that may be true, as I did it myself for the most part, it is always easier and faster when someone shows you the way. I like to compare this with the process of traveling a long distance. Let me explain.

If you wanted to go from New York City to Los Angeles by car, you wouldn’t just get in the car and start driving would you? In essence, that is what many people are doing in their quest for fitness. They are just getting in the car and driving, with a goal in mind, but not much idea on how to get there.

Now, some people go ahead and actually grab a map and follow that. This will certainly help you get there, giving you various roads and avenues to take. But you’ll probably run into a few dead ends along the way.  And the journey will take longer than you’d probably like. But what if someone came to you with detailed instructions on the exact roads to take and what traffic or construction delays to avoid.  You most certainly would get there sooner and with less effort.

Finding the right coach or mentor in your quest for permanent fat loss and fitness can be like getting a “Google Maps” to your dream body. And before you go

ahead and think you don’t need one of these people in your life, did you know that world champion golfer Tiger Woods has a coach?

The man with the greatest golf swing in the world and on his way to being the greatest golfer in history (if not already) relies on a coach to help him. And

surprise surprise, most every successful or famous person has had a mentor or coach at one time or still uses them today. You think Oprah, arguably the most successful business woman in the last 100 years, does it all by herself. What about Warren Buffet, Donald Trump, etc.? All of these people got help and continue to get help to stay at the top of their game.

So think about it, if Tiger Woods and other super successful people need a coach or coaches to excel and reach their goals, shouldn’t you consider having one too?

I didn’t invent the principles I teach in my Fat Burning Furnace eBook without first studying under some mentors that laid the groundwork before me.

The great news is that it should be a lot easier achieving your life long fat loss and fitness goals then becoming the world’s greatest golfer, so just imagine how much positive impact a coach can bring to you.

Now, this coach or mentor could be a personal trainer who is also emotionally supportive, or it could be a combination of a friend, a relative, or motivational expert. It could also even be someone who supplies you with that system for success like mentioned earlier. Whoever it is, make sure they are accessible to you and will be there to offer the support and encouragement you need.

And don’t look for what I call a “softy”. A softy is someone who is too comfortable with you and will let you off easy. These people make terrible coaches.  You need some one who can be supportive, but is also there to keep you in line and give you a kick in the pants ever so often if you need it.

There’s no substitute for experience, so you’ll also want to make sure your coach or mentor has been there and done that…not one of these talking heads that has no real experience. You want someone that has either gone through what you’re going through or helped others in similar situations.

You can’t do it alone…at least not as quick or as easy. So go ahead and get yourself a coach…a mentor that you can look to for guidance, support, and encouragement (and that periodic kick in the pants) as you move through to getting the lean, strong, and healthy lifestyle you deserve.

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SECRET #5 : SURROUND YOURSELF WITH POSITIVE PEOPLE

The 5th secret to permanent fat loss and fitness is: surround yourself with positive people. Ok this one is extremely important. Surround yourself with positive people. I can’t stress this enough…and this might hurt your feelings a bit, but your friends and family may be making you fat.

Think about that for a minute. Your mindset, whether you like it or not, is shaped (and often times greatly so) by your outside influencers, the people you choose to associate with, namely your friends and family.

If you’ve got a host of people telling you that you’ll never succeed at your fitness goals, you’ll have a tougher time. Even if you have developed extraordinary mental toughness, the slightest hint of doubt can cloud your mind and let loose

all sorts of nasty negative thoughts. And don’t think that these people will be obvious to spot either.

I don’t mean to scare you, but you’ve probably got all sorts of negative people around you right now. Spotting them isn’t always easy, so here are a few of the types of naysayers that I’m talking about:

THE GRINCH

The Grinch is transparently obvious. They’re the ones that will laugh at your goals and tell you to your face that you’ll never achieve them. These people are usually this way because their own goals have been crushed in the past, don’t know how to get past this, and have just given up on them at this point. They’ve decided to be miserable and you won’t be changing their minds anytime soon.

THE MODEL

Then you’ve got these people that have a superiority complex. I call these the Models.  Models find achieving their fitness goals relatively easy, mostly due to genetic or situational factors, and similar to the outright negative people, will laugh off your aspirations. They won’t take you seriously and are more concerned with themselves then supporting your goals too.

THE BABY

You’ve also got those that have given up, are fat and out of shape, would rather feel sorry for themselves and want you to be that way too. I call these people the Babies.  Babies don’t want you to succeed with your plans because they’ve had so

many past failures in their own fat loss goals that they’ve given up. So many

times they sabotage your plans, whether they do so knowingly or just by behaving as they normally would. This is basically an unhealthy negative and needy person sucking you into their lifestyle so they have some company.

So there you have it…The Grinch, The Model & The Baby. Now you know who to watch out for.

OK, just as I asked you to evaluate your current lifestyle earlier go ahead and take a look at the people you spend most of your time with. WRITE THEIR NAMES DOWN on one piece of paper. Are they helping or hurting your efforts for life long fitness and health? Why? If they’re not helping, go ahead and have a discussion with them. Let them know you’re serious about changing for the

better and that you don’t have time for negative influences or people anymore. And if they don’t budge, stop associating with them, or greatly reduce your contact.

Now I realize you may have some longstanding relationships with these types of people, and this is not an easy thing to do in some cases. But it’s a choice you should really consider making if you’re serious about living your life in the healthy and lean body you want to.

Where do you want to be in 5 years? Would you rather be in a new lean, strong, and sexy body or still deciding whether or not to rid yourself of communicating with people who are holding you down. You must MAKE A DECISION, or you will be in exactly the same shape (or worse) as you are today.

This reminds me of my favorite quote of all time: If you think you can’t, you

can’t, and you won’t. If you think you can, you can, and you will.  It’s that simple.

If others around you think you can’t, they’ll let you know one way or another, and then it is up to you to shield yourself from this. Or, you can just work on surrounding yourself with positive people, thereby making it much easier on yourself.

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SECRET #4 : KNOW THE NUMBERS

The 4th secret to permanent fat loss and fitness is: know the numbers.

If you don’t know the numbers, you have little chance of success in fat loss and fitness. Let me explain. Just like anything else in life, if you’re not tracking what works and what doesn’t work, you’ll be using a shotgun approach that will take much longer and not work as well as an approach that includes tracking. This is especially important in relation to your exercise and fat loss and fitness progress.

Let’s look at the business world again for a moment. In any business, at the end of the day, results are measured by revenue, or the money that was made. If the business owner doesn’t know the numbers, they won’t know if they’ve made any money. And thus they have no business.  Pretty simple, but the most powerful metric a business owner can track.



I’m a big NBA basketball fan, but do you think I’d enjoy watching my favorite team if they didn’t keep score? Of course not! If they don’t keep score, we don’t know who’s winning, and thus there is no “game” to win or lose. They have to know their numbers to know who wins and who loses.

Again, strikingly simple, but the fact is that most people don’t track their exercise routines at all. How do they know if they’re winning or losing the fat loss game?

In fat loss and fitness it’s all about progression. When using a progressive based form of exercise like properly conducted intense resistance training, your fat loss and muscle, strength, and endurance gain is mirrored by how much stronger you’re getting each workout. And as such, you should base your progress primarily by monitoring your strength gains from workout to workout.

If you don’t know if you’re getting stronger, or how much stronger, you’ll have a tough time advancing through the workouts and creating that fat burning environment inside of your body.

This is because the speed of your progress is related to a combination of the intensity you’re using, along with the volume and frequency of your exercise. By monitoring your progress with a particular combination of these variables, you’ll be able to adjust if necessary for optimal results.

Next, you’ll want track your body fat percentage. Forget about what the scale says or what your “ideal weight” should be. Forget about Body Mass Index charts.  These are all measures of weight loss, not FAT LOSS. We don’t want to lose weight, we want to lose fat.

 So you see, recording your progress is key to getting that lean and fit body you desire and everyone else envies…and if you’re not doing it, you’re using the shotgun approach: just spraying bullets and hoping you hit something. And this always results in the wasting of your most valuable asset…your time.

By doing this you’ll not only be able to watch the inches melt off, but you’ll also be able to use these records as a motivational tool, spurring you on to even further progress…and even inspiring others you care about to do the same.  So, bottom line, make sure to keep accurate records of your workouts and your progress.

Just like in any business or in sports, you won’t know if you’re winning if you don’t keep score.

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SECRET #3 : FOCUS ON THE RIGHT FOODS, NUTRIENT RICH

The 3rd secret to permanent fat loss and fitness is: focus on the right foods, nutrient rich. We’ve all seen the fad diet books and plans out there that promise all sorts of fabulous weight loss with very little effort. What we typically find out

though, after going on one of these diets, is that they’re unusual. They require you follow a very unusual way of eating compared to what common sense and Mother Nature would tell you.

We also find out that once we go off of these diets we gain the weight back faster than we lost it, and usually add a few more pounds on top of it (often due to loss of muscle mass in the process). This is obviously not the way to go, yet so many people are still duped into following these wacky diets…again and again and again.

The big secret I’ve found in eating is that instead of focusing on what you can’t eat or what you shouldn’t eat, we should be concentrating on the types of foods that create an ideal environment for satisfying hunger. This is true because when it comes down to it, we have to create a calorie deficit if we want to lose fat.

That is, we have to burn more calories than we consume. The exercise principles I described in secret #2 will help to create a deficit without changing your eating habits at all. But if you want fast success, and lasting success, you must employ proper eating strategies as well.

THE BIG ISSUE: TOO MANY CALORIES

Whether you like it or not, the big problem people have is simply eating too many calories…there is too much going in and the only place the excess is going is to your fat stores. So what I’ve found is that instead of restricting yourself of entire food groups (like carbohydrates), it’s far easier and better from a fat loss and health standpoint to concentrate on eating foods loaded in nutrients. Why?

Because our hunger is driven by nutrient consumption. Not just the macronutrients (protein, carbs, fats), but even more so by the

micronutrients…the vitamins, minerals, etc. that are found in certain foods and not so much in others.  In fact most people don’t even think about this, instead focusing on how many carbs or how much fat or protein they eat.

And the mainstream diets are this way too. When you analyze it, most diets are just variations of either low calorie, low fat, or low carb. They’re all focused on the macronutrients with little regard for choosing food based on the micronutrients….which really satisfy your body and your hunger.

When you focus on these foods, many of the details take care of themselves.

Think about it, these are the foods your body craves naturally…why? Because they’re loaded with nutrients…your body craves nutrients. I’m talking about unrefined whole grains, beans, legumes, vegetables, fruits, nuts and seeds. If you give your body what it craves, it’s very unlikely you’ll have overeating problems. Period.

This one fact could save so many people from so many health problems it’s not even funny. And most issues with fat gain simply disappear when eating this way even 80-90% of the time. And on top of this, you’re automatically lowering your chance for various diseases and ailments that plague the person on the typical oversized and protein heavy American or western diet.

Now, focusing on nutrient rich foods is the foundation, but there are other factors we can manipulate to get the desired fat burning effect while supporting the muscle growth we are stimulating with our proper exercise application as I talked about in the last secret. These include eating smaller meals more frequently, managing your calorie intake without actually counting calories, and more.

Perhaps just as important as what foods you are eating is what you are drinking. The habit of drinking loads of water each day should be one you want to develop right now.  While water is essential for almost every bodily process we go

through, it is absolutely vital to fat burning. If you don’t get your water, you can forget about maximum fat burning.

The reason for this has to do with what happens to your body when it is dehydrated. It basically stores fat at an accelerated rate, and the sooner you get hydrated, to sooner your body will be able to metabolize your body fat stores for energy.

So make sure you’re eating foods that are rich in nutrients and make sure you’re getting more than your fair share of water.  Give the body what it craves…and it will reward you.

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SECRET #2 : EXERCISE LESS, BUT WITH MORE INTENSITY

The 2nd secret to permanent fat loss and fitness is: Exercise less, but with more intensity.  Now, not many people have probably told you to exercise less, right? Well, what I’m getting at here is that most people are exercising far too much, but with not enough intensity.


You see, while some of the top minds in fitness are starting to realize that intensity is the fastest ticket to fat loss and lifelong health and fitness, most are still recommending long, boring cardio workouts as the primary form of exercise for burning fat. And this is really sad because while this type of exercise certainly can burn fat, it is far from the most effective of methods available.

There are a few reasons for this, but mainly it has to do with the fact that this type of exercise primarily burns fat while you’re exercising…while this may sound good at first, it’s actually bad news. This can cause your body to start saving a reserve amount of fat to have available for your next long cardio session. You see, when you exercise like this exclusively, your body wants to hold on to your fat just so it can be burned during the next time you exercise. So if you want to burn more fat, you’ll have to do more and more of it.

Even if this type of exercise worked really well, anyone who has experienced week after week of hour long cardio sessions done 4 or more times per week knows that this is far from exciting or enjoyable.

Yeah, there are exercise addicts out there who like spending their whole week in the gym, but I know most do not. The fact of the matter is that there are more rewarding things in life like spending time with our families, so my goal has always been to find the most efficient route to health and fitness.

So, the way we get the results we want is by increasing our intensity. Intensity is the name of the game in productive results-producing exercise. It’s just the way the body responds to a stimulus. The greater the stimulus, the greater the response from the body, provided you give it time to rest and recover.

The basic principle here is, you can work hard, or you can work long, but you can’t do both effectively. If you’re working hard enough, you literally won’t be able to work very long or often…you’ll be challenging your body to improve, and you’ll need to extra rest to extract maximum benefit from your exercise. It is a simple concept but the #1 reason why people’s exercise programs fail them.

They are giving their body NO REASON to change or improve when attempting something they’re already capable of.

And when you are working with sufficient intensity, your body switches to primarily burning calories from the carbohydrates in your muscles instead of body fat.  And after your intensity based workout is over, you body then begins to burn existing body fat and calories to fuel the growth and repair processes that occurs (which is a massive combination of complex chemical reactions). The best part is, you body can continue to burn body fat like this for up to 48 hours after this workout is over!  Now you’re working smart instead of long.

Now if we simply applied this intensity principle to aerobic workouts, we instantly make our exercise more effective. But even when doing this, I still found the results not to be up to my expectations. Why?

Because I also had to engage in resistance training or weight training on top of this to build fat burning muscle mass and develop a stronger body. Having to perform two different forms of exercise each week still kept me in the gym for at least an hour 4 or more times per week. Better, but I wanted it to be even easier and less time consuming.

Now, you may already know that adding lean muscle mass to your body is one of the big secrets to burning fat all day long, even when you’re not working out. The reasons for this are two-fold:

First, a pound of lean muscle requires about 40-50 calories per day to keep alive, and when you add several pounds of muscle, you can create a calorie deficit in your body which melts off even more fat. On top of that, the growth and repair process mentioned above that occurs after intense strength training can burn huge amounts of calories and body fat for up to two days later.

And the health benefits are tremendous…properly applied resistance training can increase your heart and lung’s capacity for work, with helps reduce risk of cardiovascular disease.

A BIG DISCOVERY IN FASTER FAT LOSS

The big secret I’ve found is that combining high intensity cardio with high intensity strength training into one workout is the absolute fastest way to burning fat, building muscle, strength and endurance…all at the same time. It awakens and unlocks the fat burning furnace inside of your body 24 hours a day, 7 days a week.

It must be performed correctly however, not like you see the typical person using weight training…but when performed correctly as I teach readers of my Fat Burning Furnace eBook, this type of exercise will outperform anything else I’ve seen, and will only take an average of 20 minutes per session, and only needs to be performed twice or three times per week.

Perhaps the best part is, as you progress, you’ll have to perform even less exercise…that’s right, even less exercise (this is an amazing but true fact of how the body’s ability to tolerate intense exercise actually decrease the stronger and leaner you get.)

To experience the benefits for yourself, let’s take the Squat exercise as an example.  The Squat is one of the top 2 exercises for burning fat and building a strong and shapely body. But sadly most people spend too much time with the exercise but not nearly enough intensity. Here’s how to change that:

Instead of performing a set or two of warm ups followed by 3-5 “work sets” as most people would do, try this. Cut the amount of weight you use in half. SLOW the movement down to about 5-10 seconds per repetition (concentrate on a slow lifting, pausing at the top, and a slower lowering of the weight), right from the very first one. Keep doing this until you cannot complete another repetition in at this speed despite your greatest, and I mean greatest effort.

Now, 99% of people working out today have never experienced what you will experience after performing only 1 set of the Squat exercise in this fashion. If you did this right, your heart will be racing…your lungs gasping for air…your thighs, butt, hips, and calves will feel like jello.  And it probably took you only about 60 seconds to stimulate your body this way.

You can even try this without any equipment and just do a bodyweight Squat. You’ll want to slow this down even further, depending on your strength level in the movement, but you’ll still feel the amazing difference.

This is a window into the kind of exercise that I and my students have been using to simultaneously burn stubborn body fat, build strong sexy muscle, strength, and endurance, all in just minutes per week. And it can keep the fat off

permanently.  Compared to what’s typically recommended these days, it’s almost magical.



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SECRET #1 : CREATE A LIFESTYLE CHANGE WITH SYSTEMS

The 1st secret to permanent fat loss and fitness is: create a lifestyle change with systems.  Now, what am I talking about here…well, for starters, if you’re not thinking in terms of a lifestyle change, you’re in trouble. If you’re idea of fitness is going on a diet for a little while and taking a few aerobics classes, you’re not going to succeed. Period. If you want to live your life in your own lean, healthy, and strong body, you need to take the steps necessary to literally change your lifestyle.

Now, a lot of people have heard this before, but it’s not the fact that you have to make it a lifestyle that’s the secret…the secret part of it is how to do this effectively.  And that starts with something most people completely miss: identifying what your lifestyle is today.

The first step is to think about your eating and exercise habits as they are now and WRITE THEM DOWN on a piece of paper. What do you eat on a typical day and throughout the week? How much are you eating? How often are you working out? What kind of workouts are you doing?

You also need to examine your stress level and what are primary forces behind your stress.  You also should take a look at your rest and sleep schedule. And lastly take a look at your mindset and your thoughts on how you see yourself and

your lifestyle. These questions and topics will give you a snapshot of your current lifestyle…all on 1 sheet of paper for you to see and review.

After spending a few minutes jotting this data down and reviewing it once or twice, you can probably start to see just how big this whole fat loss and fitness thing really is, and why making a small temporary change here or there (as most diets or exercise plans give you) might win a battle or two, but not the WAR you’re fighting.

There are just too many variables to try and control by using the bandage approach.  And what I mean by that is, most people try to fix their health and fitness problem like someone would fix a cut or scrape with a band-aid. Your health and fitness is not a simple cut or a scrape, and it needs more than a temporary fix. So a lifestyle change is what is needed for a long term solution to fat loss and fitness. That is essential.

Now, once you’ve established a snapshot of your current lifestyle, you need to move on to the second step…changing your lifestyle through systems. Here’s what I mean by that:

Ask any successful business person what is at the heart of his or her success and most of them will mention a system of some type. If you have a proven and successful system, you will be successful at whatever you’re trying to accomplish. If you don’t, you’ll be lost. I spent years of my own life searching the fitness wasteland for methods that I could use to burn fat, build muscle, and get healthy with little time commitment. At some point I realized that I was creating my own system for fitness success.

Once I realized that, I was able to recommend this same system to my friends and family members interested in lifelong health and fitness. And guess what, it worked for those who applied. It was a proven and successful system. All I did was apply it to another person. Just like in business, if you have a successful and

proven system, you can essentially apply the system over and over again to create new businesses. They’re all based on the same successful and proven model or system.

Again, without a system, you may get to find what you’re looking for, but it could take years or more, and a lot of frustration to be sure…I’m sure if you think back to a time in your life when you were investigating a particular topic or discipline, you’ll realize you spent a lot of time and effort in doing so.

If you had a system on how to find those answers, it would have been a lot easier and more successful. You would have made far fewer errors and saved yourself a load of time.

As I said earlier, I didn’t have a system early on in my fat loss struggles, and as a result I was trying to plug the holes in my lifestyle with diets, miracle pills, and exercise gizmos.

So analyze your current lifestyle (be brutally honest), decide what needs to change and then get to work on getting a proven and successful system that will create a new lifestyle for you. ..one that you can lead for the rest of your lean and healthy life.

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7 Secrets of Permanent Fat Loss and Fitness : A LEAN, STRONG AND SEXY BODY AWAIT

You’ll be able to start reaping these rewards too. What kind of benefits am I specifically talking about?

•    No longer will you have to be a slave to the gym, spending countless monotonous hours each week on a treadmill, elliptical machine, or something similar.

•    No longer will you have to rush to be on time for an aerobics class. No longer will you have to be in the gym for 4, 5, or 6 days per week, performing various different forms of exercise to get all of the benefits you seek.

•      No longer will you have to follow some wacky fad or crash diet plan calling for the elimination or severe reduction of carbs or something similar.

•    No longer will you have to maniacally watch your diet every second of the day, wondering if that cookie you had will require another 45 minute aerobic session.

•    No longer will you have to feel bad about yourself for not being able to live up to all of these popular recommendations and more.

•    And most importantly, no longer will you be a slave to the multi-billion dollar fitness industry that is keeping you from reaching your goals.


Imagine having the confidence in knowing that the little time and effort you’re spending each week is creating a healthy environment inside your body that is simultaneously burning fat and building muscle, strength, and endurance 24 hours a day, seven days a week.

Imagine knowing that you must eat carbohydrates every day as a major part of your food intake, and not having to worry about it all going to your belly, hips, or thighs.

Imagine knowing that you’re greatly reducing your risk of disease and other physical and health problems as you age, and looking and feeling years younger than you actually are.

Imagine impressing almost everyone you know with your new body and self confidence, how that will transfer over to more success in all other aspects of your life, and how everyone will want to know your secrets.

And imagine having the extra time to enjoy your hobbies and interests, and what really matters in life…your family and closest friends. Now stop imagining, because this really is all within your grasp…and it all starts with the principles I reveal in this manuscript. So get excited…the best is within you!

Stay with us to read more later

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Burn Your Calories With The Best Boot Camp Techniques

Want to have healthy lifestyle? 

Planning to reduce your weight? 

Keep all your worries aside, boot camps do wonders to your body and health. They follow ultimate and latest latest fitness trends that definitely work for you. These fitness programs are specially designed for wide range of people to meet their to meet individual needs. Today, thousands of people facing obesity problem. For such kind of people, it is the right option. This is because they follow excellent techniques and exercises that can easily burn your extra calories. Even boot camp testimonals also prove that thay carry out best coaching and provide very best results. 

Shape your fatty body ina right way with such programs. What actually these camps do? The main goal of these fitness program is to offer their clients a strong and healthy body. They teach you how to include basic exercise into your everyday life. With boot camp programs, results are productive and effective. It offer permanent solution and it is the right platform to reduce your weight. These camps helps a lot to reduce excess fat present in the body. They encourage to participate in various activities such as hiking, long runs, obstacle courses, and team games. Without any doubt, these programs boost your metabolism rate and helps to achieving overall body fitness. 

It helps to achieve one's desired attractive look. The team of instructors always at your back to support, advice and guide you. Definitely, people who attend these camps can change their lifestyle in a fabulous way. The weight loss programs are specially designed in a reliastic way. They make you to follow healthy and balanced diet. This is an excellent way that can aid weight loss and improve fitness. Its activities differ a lot from normal one. By determining each and every individual's body type, every person's program is individualized. This way of effective boot training programs, one can enjoy fruitful results. 

Today, there are many missions who offer this type of services. But it is quiet essential to find right place for result oriented fitness programs. Trimmer you is one of the popular boot camp service. They follow very specialized and latest fitness procedures to make their client happy with their services. Here, one can get fitness services by highly qualified instructors who are active military servicemen. Many people who enjoyed their services shared their views on their official website. These boot camp testimonals have prove that they offer high quality services to their clients. There are many successful stories who have an excellent change in their lifestyle. This platform shows amazing results that guarantee long term benefits. So, look attractive, good, smart with their special techniques and procedures.

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What To Do To Lose Weight in 2 Weeks

The average quantity of weight you can expect to lose in 2 weeks is 2 pounds. 1 pound a week. I don't know regarding you, however if your objective is to lose weight you probably wish to shed a little bit more and maybe even a little bit a lot faster. I wish to explore a way that you can shed even more weight in 10 days.

If 2 full weeks is not fast adequate and you have to reduce weight in 10 days here is the method to drop one of the most weight safely in the least quantity of time.

Detox for 3 day if you need to drop weight in 10 days. You need something a bit a lot more harsh than do not eat ice-cream prior to bed. You need something that is really going to function and work quick. The thing that a lot of people din't understand, nonetheless is the best ways to do this. In order to lee weight in 10 days you are visiting need to clean your system so your physique has a great structure to reduce weight.

A detoxification or clean is essential for lasting fat loss and is vital for quick fat burning. Your liver has a major function and that is to remove waste and by-products from your physique. If your liver is fulled of contaminants and waste it is practically impossible for it to complete its primary feature. A 3 day clean will certainly eliminate any aged and left waste so your body can perform at leading levels.

The diet plan for 7 days goes as follows: In order to drop weight in 10 days the left time you have, being 10 days, it is very important to enjoy exactly what you eat and decrease gram calories. Not only that, but the timing of your food should additionally be discussed.

Individuals who reduce weight are very strict with their diet regimen and know precisely when they are visiting consume. Appetite does not spring up on them and detour them from their weight loss goals. To lose weight quickly you need to be in the same frame of mind. You need to start packing your lunch times and appraising exactly what and when you eat.

Eating 3 strong meals a day is an extinction. Eating every 3 hrs is more vital and results in more fat loss a lot faster. Your body is a point of routine, so if you are eating along with boosted regularity your metabolic rate has a possibility to release more fats. Basically your metabolic process finds out your consuming timetable and prepares itself for additional food. It does not hold on to the food you previously ate. This is he crucial when you want to slim down in 10 days, you need to improve your meal regularity. Little snack throughout the day will certainly help enhance your metabolism.

To slim down in 10 days the last 2 days are the toughest, yet additionally the most fulfilling. In the last 2 days your water consumption needs to decrease and also your dish frequency. No sodium, and no carbs whatsoever after 5 o'clock in the evening. If you view carbohydrates as electricity to finish jobs, the only task you need to complete after 5 o'clock is readying dinner. By 5 pm you could be getting off of job and visiting the health club, but no carbs need to be taken in to produce energy. Minimizing carbs will cause a rise of keytones, and this could make you wish to drink additional water. Don't. A reduced amount of water will certainly help burn off watertight that might still stay.

It is mot inconceivable to reduce weight in 10 days, nevertheless it will certainly be tough. As tough as you make it. If you adhere to these tip I have full belief in your potential to drop weight and to make it take place rapidly. Constantly be secure though and make sure to seek advice from a physician before starting any type of fat burning program to see if it is right for you.

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Simple Tricks To Learn How To Lose Fat

Generally fat loss is not complicated. What makes losing fat complicated is all of the different information, methods and techniques thrown out by people who know nothing about the topic.

Over the years I learned a lot about losing fast. I learned the truth but there is one simple trick I learned that is easy and anyone can implement themselves. Weirdly enough, I learned this trick about 3 years ago, back in my sophomore year in high school.

I was in Biology class and we were learning about Homeostasis. Homeostasis is pretty much a process your body undergoes to keep everything stable and functional in a state of equilibrium. As an athlete I found this interesting because I knew there was a way for me to use this my advantage to increase my fat loss goals.

The way I looked at Homeostasis was like this; Depending on what you do, how you do it and where you do it, your body reacts a different way to ensure stability. After replaying this through my mind over and over again I came up with "Workoutstasis", a technique I implemented to my workout to increase fat loss (and muscle gain).

Workoutstasis is pretty much this;

1. Use homeostasis to achieve increased results in your fitness goal(s).
2. Find a way to make your body work harder by training smarter.
3. Look in the mirror each morning and admire my awesomeness

It took me some time to figure it all out but when I did I realized there are little tweaks I can do to force my body to work harder. You see, the harder I made my body work the better the faster I will see results. Guess what? I was right.

Every morning I'd wake up to go workout and every afternoon I will look in the mirror and admire myself.

It worked for me years ago and it is working for me now also. My New Years Resolution for 2013 was to get my abs back. In the past month or so I incorporated Workoutstasis and I have lost a lot of fat and gained muscle in the process.

I am getting in the best shape of my life and will have my Summer body long before Summer even gets here. At the rate I am losing fat, I will have the body I want in less then month or so. I will be that guy who all the girls turn their head to check out as I walk by.

All of you can be the guy or the girl who turns everyone's head.

Anyways it's time I reveal some of the tips and tricks I learned and made into Workoutstasis.

• Try to workout in the morning without eating anything

When you wake up your body has not consumed anything for at least 8 hours. When you workout right after waking up you go straight into burning fat instead of trying to burn the calories from the food you ate. Now obviously not everyone has time to wake up early to go workout so this will need to be tweaked for your needs. If you workout in the afternoon try make sure you did not eat anything for at least an hour.

• Make your body work hard to keep it's normal body temperature

Lot's of people workout in thin athletic clothing but when trying to lose fat, I like to wear warm clothing, personally I wear two sweaters. Wearing two sweaters raises my body temperature so along with my body working hard by exercising it also needs to work harder to keep it's normal body temperature. When you are done working out you will be dripping sweat and you will be happy knowing you killed the fat on your body.

• Under NO circumstance do you use momentum to cheat. Learn to control the exercises.

An easy example of this are pull-ups, lots of people, after using their force and strength to pull up they let themselves just go down but instead you need to control the exercise. You need to slowly let yourself go down and quickly pull up again. This makes your muscles work harder and it will trigger faster muscle growth. Also the more muscle you have the faster you burn fat.

As you can see these tricks are fairly easily to incorporate but they are also very effective. Remember the key is to make your body work harder by training smarter without necessarily training harder. Everyone is different and no one knows your body better than yourself so with this said, feel free to change my version of Workoutstasis to better benefit yourself.

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Three Steps to Unlimited Motivation

Today I give you the secret combination to unlock once and for all how to get motivated and stay motivated.

What I share with you today will not only help you achieve your health and fitness goals but give you the ultimate power to completely change your entire life!

I realize the word "Secret" is used very loosely today, but after sixteen years of coaching, the line between success and failure always comes back to what I reveal today, regardless of size, shape, age, circumstance, or any other excuse you may have used in the past to justify not getting what you want or living the life you want to live. I believe this truly is the Holy Grail, a real legitimate secret to success. Master this and you'll have the power to achieve anything you desire in life.

The problem is very few people who set a fitness & health goal, or any other goal for that matter, actually follow through and accomplish the goal. In my experience, only about one percent actually follows through and succeeds. Every January, for example, weight loss is the top resolution and millions head back into the gyms to shed the extra trimmings from the holidays. Thirty days later, like clockwork, the majority of those folks have already given up and quit, never to be seen again until maybe next year.

Based on statistics, it's likely that you've started a new fitness or weight loss plan at some point, lost motivation, and ultimately failed to reach your goals.

But why... ? What stops us from following through... ?

The answer starts with a question. I've asked this question to many, and I ask you today. What do you think drives motivation more, pain or pleasure?

Let's reflect for a minute on childhood to find the answer. For many of us, we can relate to these experiences, if not, I'm sure you'll understand.

•Say a bad word... get a soap bar shoved in our mouths.

•Want to drink a beer with dad... dad say's okay, but you can't drink just one, you have to drink this six pack... no problem... two cans later you're vomiting.

•Do something bad... get whipped with the belt or maybe dad's hand.

In all of these situations what is the common thread that most of the time kept us from ever doing it again... ?

The answer is fear. More specifically, the fear of pain.

The secret revealed...

Pain drives human behavior and motivation, and your success in life is based on the pain associations you have linked up in your brain. It's when you learn to use your pain and pleasure associations to your advantage, that you'll unlock your true potential.

Accomplishing a goal requires a linked association with ultimate pleasure, and ultimate pain with NOT accomplishing the goal.

For example, if losing weight is linked in your mind with more pain than pleasure you'll likely never accomplish the weight loss you desire. So if you've tried and failed in the past, the reason is, you have too much pain or negativity associated with getting the job done. Some examples of these negative or painful links would be "don't have time, too busy, don't want to spend the money, don't want to be pushed, don't want to be accountable, don't want to sweat, takes too long, too much work, etc."

Let's look more closely at one of the most common ones. Most people associate losing weight with dieting. The first 3 letters in the word spell "Die", and that's how most people feel, like they'd rather die than diet. With healthy nutrition accounting for ninety percent of weight loss results, you can see how this negative or painful link would prevent you from following through and accomplishing your goals. Yes you want it, but you have too much pain and negativity associated with it to make it a reality.

I don't want to make this confusing for you or get too physiological with you, but again, I truly believe recognizing and changing these links will transform your life. Just think back to those simple childhood experiences. Here's another one...

What's the one thing kids fear about going to the doctors... ? Getting a needle, right? They don't associate going to the doctor with feeling better, they associate it with negativity and pain and will do anything to avoid going to see the doctor. As adults, we do the same exact thing, and that's what is holding us back from living the life we deserve!

Here's an example that resonates with many adults... public speaking.

Most adults link public speaking with ultimate pain and have a true fear of doing it, some fear public speaking more than death. This holds people back from experiencing something that could be very fulfilling. I, on the other hand, link public speaking with ultimate pleasure, which has provided me with many tremendous opportunities in life.

Bottom line is this...

If you want success, you must change what it means to you and link your goals with ultimate pleasure.

Get started today with these three steps...

1. DECIDE- All success begins with a clear concise decision on knowing exactly what you want. Many people set goals that are fuzzy, without being sure what they really want. You must have clarity on exactly what you want to achieve.

2. SURRENDER-You have to open the door for change by surrendering yourself. You've decided to make a change, now you have to be willing to do whatever it takes to get from point A to point B. Unfortunately, many people set themselves up for failure by setting boundaries on accomplishing their goals. "I want to lose weight, but I don't want a nutrition coach." This is a great example of a self sabotaged goal. Fact is, in most cases if you knew how to eat properly you wouldn't be overweight, even if you never exercise. If you want to lose weight, you must invest in a nutrition coach... period.

3. LOOK IN THE MIRROR- You must have the courage to look in the mirror, face the cold hard facts and confront the reality of what it means if you DON'T accomplish this goal. Where will you be physically, emotionally, professionally etc. in 3 to 5 years if you don't accomplish your goals. This is your "Why", your driving force behind motivation. This will be the fuel in the fire keeping you motivated long term.

Again here's the secret...

Link NOT achieving your goals with ULTIMATE PAIN and link successfully achieving your goals with ultimate pleasure and nothing will stand in your way ever again.

Follow the three simple steps above. Decide today what you want, stop making excuses and be willing to do whatever it takes to get it done, and kick fear in the teeth... confronting the ramifications of not taking action now.

Find your "why" and change your life!

About Chris Gray: Chris has been in the fitness industry for a decade now where he has made his mark as one of Delaware's top trainers and club owners facilitating the body transformation of thousands. Chris is a Best Selling Fitness Author with his latest book "3 Steps To Your Best Body In Record Time" hitting #1 in multiple categories on Amazon.com. Chris has also been featured in Men's Health Magazine and many online and local media. His very unique kettlebell training center is literally changing lives using techniques and equipment never before seen by most.If you're ready to begin your fitness and fat loss journey please call 1-302-730-1600 right now to receive a complimentary private fitness and health Consultation (valued at $87).

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Quick And Easy Ways To Create Caloric Deficits

In order to lose excess pounds in relatively rapid fashion, there is nothing requiring you to adopt dangerous fad diets. Rather, by following a sound dietary program and heeding some basic advice about physical activity, it really is possible to reach your weight objectives and start getting the body you have always wanted to have. Keep reading to learn how you can do it.

An extremely simple, convenient and effective method of burning a significant number of calories each and every day is to eschew the elevators at work and walk the staircases instead. If you live in an apartment building, the same advice applies when you arrive at home as well. By requiring your body to work the stairs, you will get the benefit of extra calorie burning while also working the muscles of the legs, thighs and rear end. Not only that, you will do so en route to someplace you needed to go anyhow, making the entire process a no-brainer.

In order to stay committed to your weight loss goals and keep the calorie burning going at all times, make an effort to take some form of physical exercise each and every day, even if it is relatively light in nature. You do not need to push yourself to your absolute physical limit when working out each day, but you should at least take a brisk stroll. Doing this will ensure that you do not start backsliding on your pledge to lose the weight and will help give you the calorie deficit necessary for tangible weight loss.

Another tried and true method of staying on track and achieving ultimate weight loss success is to maintain a detailed food journal. On a daily basis, take the time to write down each and every item you eat and drink from the time you wake up until you go to bed for the night. Maintaining this sort of record does a couple of useful things. First, it keeps you accountable when it comes to your dietary choices. You will start to feel ashamed to have a journal full of junk food and soda entries, so smarter choices will likely follow. Also, by adding notes about what may have been going on in your life during times of dietary slips, you will be better able to prevent similar setbacks in the future by anticipating when emotional eating binges may pose a threat.

Finally, if you live in a pedestrian or bicycle friendly area, think about leaving your car at home when running everyday errands. A quick jaunt to the corner store on foot or a nice bike ride over to Main Street can be a terrific way to burn some extra calories while having an opportunity to get to know your surroundings a bit better than you might if you drove your car and parked right in front of your destination.

Keep the preceding information close at hand as a reference while you embark on your own personal weight loss journey. By combining these great ideas with a carefully planned, balance diet, you will have the ability to shed your extra pounds and reclaim the figure you have long desired. Best wishes as you work to fulfill your true physical potential.

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How to Lose Weight Fast

If you want to lose weight, you're not alone. Nearly half of all Americans are trying to lose weight at any given time. While there are many things you can do to shed pounds, losing weight too quickly can be dangerous. Fad diets, diet pills, and fasting may help you reduce the number on the scale, but these methods can lead to serious health complications. However, if you are generally healthy and you're determined to drop several pounds quickly, there are some tips and techniques that you can adopt to help you reach your short-term goals.

Steps

 

Fad Diets

The purpose of most fad diets is to promote rapid weight loss that you can see almost overnight. Fad diets are short-term solutions; if you stay on a fad diet for more than a few days, you could cause your body serious harm. You should always consult your healthcare provider before beginning any kind of weight loss program to make sure your body can take the added strain to its system. Here are some popular fad diets with simple instructions that claim to result in fast, short-term weight loss.

1. 1 The Water Diet. This diet involves drinking a daily total of about 64 fluid ounces (8 cups) of cold (preferably refrigerated) water, at regular intervals.
   
   • Drink a glass of water before each meal and before each snack to suppress your appetite by making you feel fuller.
   • Do not add sweeteners or flavorings to your water.
   • Do not replace meals with water.
   • Take a daily multivitamin to replenish the nutrients lost through more frequent urination.
     
   
   
   
2. 2  Juice Detox Diet, Juice Fast, or Hollywood Diet. Although there are many variations on a juice detoxification fast or crash diet, they generally last for one to three days.
   • You can only drink fruit and vegetable juices on this type of fad diet.
   • Some variations of this diet involve taking vitamins or nutrients along with the juices, while others let you have a single meal per day.
   • The juices are meant to help your body flush out toxins and eliminate several pounds of (mostly) water weight from your system.
   
   
   
3. 3 The Master Cleanse, Maple Syrup Diet, or Lemonade Diet. This fad diet is a liquid-only diet.
   • Drink between 6 to 12 glasses of a special mixture of lemonade, cayenne pepper, water, and maple syrup each day.
     
     
   • You will also drink a cup of herbal laxative tea twice a day.
   • There is an optional period of easing into this fad diet, as well as an easing-out process.
   • It should only be done for very short-term weight loss and is supposed to function as a detoxifying cleanse rather than a strict weight-loss routine.
   • There is also an optional salt-water flush that can be incorporated into this diet.
   
   
   
4. 4 The Cabbage Soup Diet. This diet claims it can help you lose up to 10 pounds in one week.
   
   
        
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   • It involves eating a low-fat, high fiber diet.
   • You mainly eat a special type of cabbage soup, but you can also have moderate portions of certain fruits and vegetables, occasional meats and rice, a minimum of 4 glasses of water and a multivitamin each day.
   • This diet lasts 7 days and is not recommended as a permanent solution for long-term weight loss because of the lack of nutrients you consume on it.
   
   
   
5. 5 The Salt-Free Diet. This diet helps you lose water weight by eliminating water retention in the body.
   • On this diet, you cannot have any salt, which includes not only table salt, but also all the added sodium found in pre-packaged and prepared foods.
   • This involves preparing sodium-free products at home or avoiding processed foods all together, which also means avoiding to eat out at restaurants.
   • It also involves drinking up to 2 liters (about 8 cups) of water each day to replenish essential bodily fluids, although green tea is also allowed in moderation.
   • Many prepared foods have as much as 30% of your daily value. You get your daily requirement of sodium from a healthy diet; too much can cause you to retain water weight.
   • Because some dietary salt is essential for good health, the Salt-Free Diet should not be followed for more than one to two weeks.
   • It's important to note that this diet is more effective for those people who tend to retain water more easily than others. If you're not sure whether you're particularly prone to water retention, pay attention to your hands and feet the next time you eat something salty. If your rings are more difficult to take off, or your shoes become tighter after a salty meal, those are signs that your body is sensitive to sodium.
   
   
   
6. 6 The HCG Diet. This diet combines injections or supplements of HCG (human chorionic gonaotropin) with a severely restricted calorie intake.
   • The calorie restriction alone (only 500 to 800 calories per day) is enough to promote weight loss in most people; it is significantly under the recommended daily calorie allowance, even for people attempting to lose weight.
   • HCG is not monitored by the FDA, and can have unpleasant side effects in many people.
   • Those who follow this diet typically gain the weight back immediately after stopping it.

 

Weight Loss Spa Treatments

Another easy way to get fast weight-loss results is to get beauty treatments specifically designed to help you shed inches quickly. By visiting a spa, sauna, or wellness clinic offering weight loss beauty services and procedures, you can have your pick of numerous beauty treatments and spa services that are designed to help you lose weight quickly or to alter your appearance by reducing bloating, tightening your skin, or removing body fluids. These processes only involve temporary weight loss, but the results are immediate and do not involve dieting or exercise.

1. 1 Ask about a mineral body wrap. Some mineral wraps claim to help you slim down by literally making you “lose” inches off of your waist, thighs, and arms. The process involves a mineral-based cleanse that is supposed to detoxify your body, helping you shed weight, reduce cellulite (fat near the surface of your skin), and tone and firm your skin almost instantly.
   
   
   
   
2. 2Get a lipase body wrap. Lipase body wraps are another quick-slim beauty treatment that follow atwo-step phase.
   • First, an enzyme wrap is applied to rid your body of fat tissue near the surface of the skin.
   • A second mineral wrap is then applied, designed to tighten and smooth your skin.
   
   
   
3. 3 Get a European body wrap. European body wraps are another potential option for spa services aimed at dropping inches off of trouble spots. This procedure is supposed to firm and tone skin, reduce the appearance of cellulite or stretch marks, and temporarily promotes weight loss.
   
   
4. 4 Get a hot body wrap. Heat-based body wraps are perhaps a more well-known spa treatment, designed both to detoxify your body and stimulate smooth, toned skin. The heat and massage involved in most heat or steam treatments is targeted at improving circulation and helping your body slim down quickly.
   
   
5. 5 Go to a sauna. Saunas may result in a loss of a pint of sweat in just a quarter of an hour.
   
   
   
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   • You should hydrate by drinking a few glasses of water after spending time in a sauna to reduce the risk of dehydration.
   • Keep in mind that time in saunas must be limited, preferably to no more than one 15- to 20-minute session per day.
   • People with blood pressure or heart problems should not use saunas, nor should young children.
   
   
   
6. 6  Get a colonic. Some spas offer colonic irrigation treatments, which involve physically flushing your colon with large amounts of water to remove fecal accumulation.
   • This process may help some people who suffer from bloating, gas, and constipation and claims to spur weight loss in some individuals^.
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7. 7 Liposuction can shed pounds instantly. Liposuction is a surgical option for fast, targeted weight loss, generally only recommended for people with one or two specific areas of highly fatty tissue but otherwise relatively healthy body weight.
• Because it is a surgical procedure, it carries significant health risks and should only be performed by a licensed professional.

Healthy Eating Habits

Change general nutrition and lifestyle habits. Adopting a number of simple but significant dietary and behavioral changes can be enough to jump-start weight loss for many people. Combining the suggestions below with your short-term diet plan will enhance your chances of reaching your weight-loss goals faster and maintaining those results in the long-term.

1. 1 Develop a healthy and personalized meal plan. Figure out how much you should be eating by scheduling a consultation with a dietitian or a physician to discuss your weight loss goals, special dietary needs, current eating habits, and potential areas for improvement.
   • Choose meals that have a healthy balance of vegetables, fruits, whole grains, low-fat dairy, and lean proteins. A typical dinner plate should be filled with half vegetables or fruits, half whole grains and lean protein.
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2. 2 Plan your meals in advance. This can help you incorporate more nutritious foods into your diet and limit your calorie intake.
   
   
3. 3Determine your daily calorie needs. Your individual calorie needs will vary based on age, gender, height, and activity level. Knowing exactly how much your target daily intake is will help you stick to your diet.
   • Monitor the number of calories and grams of fat you consume each day and try not to exceed USDA guidelines.
   •  
4. 4 Keep a food diary. Write down every meal, snack, and drink you consume as well as the approximate quantities for an entire week.
   • When possible, write down the number of calories in each food you eat as you eat it.
   • Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat.
   • Don’t forget to include coffee mix-ins, condiments, and other additions to your daily diet.
   • Once you have done this, you should be able to estimate your typical daily calorie intake and compare it to your goal with an online calorie calculator.
   •  
5. 5 Identify your food triggers and plan accordingly. Careful planning can help you avoid trigger foods and empty calorie traps you may have identified in your food journal. If you don’t purchase these foods or if you plan meals in advance, you will be less likely to sabotage your diet when pressed for time.
   
   
6. 6 Watch your portion sizes. Look for healthy, delicious meal and snack ideas online or in cookbooks, and create a menu for the week. Make a list of what you'll need for these meals, and don't stray from your list when you get to the grocery store. Looking at market circulars can also give you ideas and even cut costs by buying weekly sale items and seasonal produce.
   • Incorporate appropriate portion sizes into your meal plan. For instance, a healthy snack of almonds and dried cranberries can turn into a huge calorie source if you don’t pay attention to quantities. Also, preparing pre-apportioned healthy snacks can help you avoid mindless overeating and can make it convenient to grab a healthy snack.
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7. 7 Don’t skip meals. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, keeps your energy levels high, and may help you resist the urge of high-calorie snacks throughout the day. Plan to eat a snack or meal every 2 to 4 hours to keep your metabolism active. Eating regularly also keeps your blood sugar stable and reduces unhealthy calorie binges or deviations from your meal plan.
   
   
8. 8 Select smart substitutes for unhealthy sources of fat, sugar, and calories. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie and high-fat foods and drinks for healthier alternatives can help you lose weight faster.
   
   
9. 9 Snack smartly. Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Avoid processed and packaged foods when possible, or buy snacks that have single-serving packets of 100 to 200 calories. Healthy and easy snacks include nuts, rice cakes, fresh or dried fruits, baby carrots, cherry tomatoes, and so on. Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition, but avoid fatty dressings or dips. Fruit provides a good source of soluble fiber, releasing energy more slowly and keeping you feeling full longer. Low-fat dairy products, such as yogurt or cheddar cheese, can also be healthy snacks in moderation. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus.
   
   
10. 10 Sip on low-calorie 100% fruit juice, seltzer, or water instead of soft drinks, energy drinks, flavored coffees, and martinis. Cutting calories with substitutions can be a lot easier than you might think. For example, a tall latte in the morning may pack 500 calories. Since a pound of body fat (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound per week. If you eat salad frequently, try substituting a low-fat vinaigrette for your ranch or blue cheese dressing. Similarly, cook with a tablespoon of olive oil instead of butter, for instance, or opt for skim milk instead of whole.
    
    
11. 11 Choose lean meats. Poultry and fish are naturally low in fat, and certain fish like salmon, sardines, and fresh tuna are an excellent sources of antioxidants and Omega-3 fatty acids, which are beneficial to your health. Ask your butcher for lean cuts of beef or pork if you choose to buy them, and trim visible fat from meat before cooking. Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet.
    
    
12. 12 Replace high-calorie side dishes with healthier alternatives. For instance, exchange cheesy pasta or mashed potatoes with steamed vegetables or salad.
    
    
13. 13 Drinking water instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day. Increasing your water intake can also help your body efficiently use nutrients, keep you energized, get the most benefit from your exercise routine, and feel full longer. If you can handle substituting water for all other drinks for a week, you can expect faster weight loss and see dramatic improvement in energy levels and even appearance very quickly.
    
    
14. 14 Avoid tempting grocery aisles. Avoid the areas in the grocery store that stock sodas, cookies, ice cream, pizzas, and other fattening and highly processed foods, so that you are less likely to purchase unhealthy options.
    
    
15. 15 Prepare your meals at home instead of buying fast food.
    
    
       
    
    
    
    
16. 16The Mayo Clinic Diet. This plan was developed by the world-renowned medical research and treatment clinic to jump-start weight loss and promote a long-term plan for healthy and sustainable weight loss. It advertises a possible weight loss of up to 10 pounds in the first week, although results slow afterwards. This is one of the few diet plans with immediate weight loss results that are healthy to maintain in the long-term. It focuses on breaking unhealthy habits, creating healthy habits, and learning to eat and exercise well for life.

Exercise More

Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential. Small changes to your activity level can add up over the course of a day, and can start making an impact on your weight within as little as a week.

1. 1 Make time for exercise. By making time for exercise and other healthy, productive activities, you can avoid temptation to overeat.
   
   
   
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   • Make chores exercise opportunities. Do your own gardening, wash your car to burn calories and get things done around the house.
   • Don't pick the most convenient parking spot. Park further from the entrance when you go shopping.
   • Take the stairs instead of the elevator.
   
   
   
2. 2 Be realistic about the type of exercise you can do when starting a new program.
   • Don’t be discouraged if you have to start out slowly; you can always adjust your routine as you gain skills and confidence.
   • Even short time intervals of circuit training that combine cardio and fat-burning activities can trim inches off of your waist, arms, and thighs in 2 weeks or less. Participants in Chris Freytag’s 2 week trial lost up to 10 pounds and as many inches when tested by Prevention magazine readers, with up to 5 pounds lost in the first week after only 6 sessions of 20 minutes each. Many women’s and health magazines as well as personal trainers offer similar condensed workout routines designed to maximize weight loss and visible physical slimming within only a few days of beginning the regimen.
   
   
   
3. 3 Adopt a targeted exercise program.
   • Fat-burning cardio routines can help you lose fat quickly, while weight and resistance training can trigger your metabolism to use energy more efficiently.
   • Fat-burning exercise routines help you drop fat quickly by targeting fat loss. Having a healthy and balanced diet in combination with moderate fat-burning exercise is essential to prevent muscle loss. Try routines that are heavy on cardio. In order to lose a pound of fat, you must burn 3,500 calories. The most effective fat-burning routines contain short bursts of high-intensity workouts with interspersed periods of rest. These are also called interval workouts.
   
   
   
4. 4 Variety in an exercise regimen is especially important, and can help both those who have reached a weight plateau and those who are just beginning the weight loss process stick with it.
   
   
5. 5 Choose workouts that require your entire body to exert an effort. This way, you work every muscle group and burn calories with more muscles at one time, like multi-tasking with your exercise. For instance, combine a form of resistance training (try raising small dumbbells overhead as you work) with your arms while you jog or cycle with your legs.
   
   
6. 6 Perform low impact aerobic activities. Moderate aerobic workouts incorporating brisk walking, cycling, aerobic machines, or swimming not only burn calories they also keep your heart healthy. Swimming is great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running typically burning even more calories with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
   
   
7. 7 Pump some iron. Resistance training, weight training, can help both men and women stay lean by building muscle and raising metabolism. Weight loss strategies that incorporate both aerobic and weight training boost calorie burn significantly. If you gain muscle, your body's resting metabolism (the amount of calories you burn when you're just sitting still) increases. Studies have shown consistent weight training to raise the body's metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day. Weight training can also tone flabby “trouble” spots, giving the appearance of weight loss by simply tightening and slimming your body.
   
   
8. 8 Make exercise enjoyable. Choosing physical activities that you like to do will make you much more lucky to succeed at maintaining your exercise regimen.
   
   
   
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   • Start a hobby that involves moving around a bit, even if it doesn't sound like "exercise." Gardening, building small projects, working on cars, or playing with animals are all great ways to burn calories.
   • Remember that games like volleyball, tennis, and even Frisbee can help you burn calories while having a blast, making exercise a social and fun activity you will want to enjoy everyday.
   • Find what you like and don’t be afraid to try new things. Many forms of exercise can help you reach your weight loss goals, even home-training programs such as Wii Fit, which guides you through yoga, aerobics, strength training, and balance exercises in the comfort of your own home.
   • For more adventurous athletes, programs such as P90-X can also provide dramatic weight loss benefits through exercise.
   
   
   
9. 9 Get enough rest. Being properly rested will help you maintain sufficient energy throughout the day, making you less likely to overeat and less prone to injury during physical activity.
   
   
   
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   • Rest at least 24 to 48 hours between strength training sessions on the same muscle group (for instance, work out your biceps and abs on alternating days), and take one to two days off from exercising each week.
   • Know how much sleep you need, since sleep deficiency impairs your ability to lose fat.
   
   
   
10. 10 Try cooking with olive oil instead of other unhealthy types of oils if possible. One of the major benefits of olive oil is that it's a great source for monounsaturated fats which can help lower Low Density Lipoprotein also known as LDL. This can help protect against atherosclerosis. In addition to this, monounsaturated fats can actually lower the risk of heart disease. The reason for this is because these types of fats do not affect the levels of High Density Lipoprotein (HDL), which are also called “good cholesterol”.
    
    
    
    

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