14 Golden Rules of Fat Loss

1. Skip the starchy carbohydrates unless it’s first thing in the morning or within 30 minutes of a weight training workout. If you’re not lifting weights, and you want to lose weight, CUT THE STARCHES and at mostly fruits and veggies. Starches  includes bread, rice, pasta, cereal and potatoes.   

2. Eat ideally every 3 hours but at least 4 Meals per day- THIS IS KEY! Frequent meals prevent overeating, cravings, slowed metabolism, low energy levels and unstable blood sugar.  All of which are BIG obstacles towards fat Loss.

3. Eat lean protein at EVERY meal.  High quality grass fed beef, free-range chicken and organic eggs, and wild caught fish are the most important types of protein to eat. They all contain the right ratios of good fats to bad fats and contain highly bioavailable protein that is easier to digest than commercially raised livestock and poultry.

4. Eliminate SUGAR especially  artificial sweeteners such as SPLENDA.  Artificial sweeteners are TOXINS.  Fat protects your body from toxins, therefore the higher your toxin levels, the more resistant your body will be to releasing fat. SUGAR IS ONE OF THE MOST HORRIFIC SUBSTANCE YOU CAN PUT IN YOUR BODY, and artificial sweeteners are even worse-not just for weight loss, but for general health. If you have a sweet tooth, eat a piece of dark chocolate with at least 70% cocoa, fruit, or frozen grapes.  Choose natural sweeteners such as Stevia, pure maple syrup or agave nectar.

5. Eat breakfast EVERY day without fail.  A proper breakfast sets the tone for the rest of your day.  If you don’t eat breakfast you will overeat later in the day and you will compromise your metabolism BIG TIME.  A meal replacement shake is best if you don’t have an appetite or much time.  You can get a geat one at (www.Synergize.GetPrograde.com, it’s called LEAN and it tastes GREAT!)

6. Drink half your weight in ounces of water.  So if you’re 180 pounds drink  90 oz. of water per day. Adequate water consumption among other things removes toxins, prevents dehydration (which slows metabolism), and minimizes overeating . Have nomore than one cup of fruit juice per day and dilute with water.  Soda is liquid sugar and should be COMPLETELY avoided EVEN THE DIET ONES. Sports drinks are just as bad as soda so don’t consider it UNLESS you’re doing HARD CORE training for more than 60 minutes.

7. Stop eating after dinner.  Despite what many say, there is nothing inherently wrong with late night eating EXCEPT that this is the time when MOST people eat CRAP (sweets, salty, processed carbs).  It’s not so much the fact that you’re eating, but WHAT and HOW MUCH you are eating during, what is typically the most inactive part of your day.  If you must eat after dinner, have some fruit with a some plain Greek yogurt, a small protein shake, or some celery with a little  bit of almond butter (try it, it’s good

8. Eat GOOD fat. All fat is NOT bad.  In fact, low fat foods are  usually in high sugar, or worse artificial sweeteners.  Also, low fat dows not mean low calorie, so you can still overeat low fat foods.  Eat fat, but  the healthy fats found in avocado, coconut and olive oil, raw PLAIN seeds and nuts (not that honey roasted stuff) and avocados (You should also supplement with  Krill Oil. A great one is ICON which you can get at www.synergize.getprograde.com)

9. Avoid frozen, processed, nutritionally poor meals.  The only benefit of frozen prepared foods  such as Healthy Choice and Lean Cuisine is portion control.  Other than that the ingredients are poor quality, highly processed and filled with tons of chemicals and flavor enhancers such as MSG. Don’t believe me? Look at the ingredients list and see how many foods you can’t pronounce, much less identify.

10.  Eat Organic whenever possible.  This goes back to the connection between toxins and fat retention.  Non-organic fruits and veggies, dairy and ’regular’ meat and poultry are high in pesticides, hormones, additives and chemicals which are toxic to the body.  The higher your toxin levels, the higher your body fat and the slower your metabolism.

 11. You will not get very lean if alcohol is considered a staple of your diet. Why? It’s high in sugar , calories , and is nutritionaly empty.  I know the Holiday season is around the corner, but do your best to limit your alcohol consumption to 2 drinks per week and defintely avoid the high sugar, high cream drinks.

12.  TRAIN HARD and Lift weights.  If you’re not lifting weights you don’t GET IT! Muscle Burns FAT. In other words Muscle IS your metabolism.  The reason most women gain weight as they age, is because they LOSE MUSCLE and as a result metabolism slows., while food intake remains the same.

12.  Stop wasting your time doing LONG, LOW INTENSITY cardio and start doing some HIGH INTENSITY, short duration cardio intervals. You’ll burn more calories and elevate your metabolism for many hours after your exercise session. The harder you work DURING your exercise sessions, the more calories you will ocntinue to burn AFTER you’re done. Here’s an example, jump rope for 1 minute, rest 1 minute.  Repeat 10 times.

14.  Finally, hire a coach or someone who will consistently take you out of your comfort zone and ‘check you’ when you’re slacking off.  CHANGE DOES NOT HAPPEN INSIDE THE COMFORT ZONE.  The  next 21-Day Rapid Fat Loss Program kicks off Monday, November 16^th.  You’ll receive unlimited Fat-Blasting workouts, and a 21-Day detoxing meal plan for only $97 !   This 21-day program will give you the kickstart you need going into the holiday season.  Check it out at www.Synergize21DayFatLoss.com.  Only 13 spaces remaining.

Okay, now go start burning some fat!