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Want To Lose Fat? Here’s What To Do

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Want To Lose Fat? Here’s What To Do

lose fat by doing this

To lose fat eat more food… that’s what…

but, but….

No ifs, ands, or buts about it…

Because you MUST eat more on occasion in order to lose fat effectively.

Consequently, sticking to the same low-calorie diet (below maintenance) is a sure-fire recipe for disaster.

Don’t trust me on this? I don’t care…

Because you can do the same doggone thing you’ve been doing with mediocre results, and you’ll never achieve the shape you’ve always wanted.


You can simply trust…

Because here’s the prescription if you do (trust that is…):

1. Eat ONLY unprocessed foods (the only thing you can eat from a can or box is raw oatmeal and canned tuna or sardines (Wild Planet brand is the best) or wild salmon)
2. Add healthy fats to almost all your meals. i.e., olive oil, flax oil, UDO’s choice blended oil
3. Eat large amounts of vegetables of the following: broccoli, cauliflower, brussels sprouts, onions, celery, green beans, cabbage, sauerkraut,
4. Eat small amounts of fruit such as apples, pineapple, pears, cherries, strawberries
5. Spices: turmeric, black pepper, Aztec or Himalayan salt

Here’s one of my go-to meals:

1. Heat skillet on high temp
2. Add 3 tablespoons of virgin olive oil
3. Add 1-2 teaspoons of Turmeric
4. Add a couple of shakes of black pepper (the black pepper helps your body absorb the beneficial effects of Turmeric by over 100%).
5. Add vegetables (broccoli, cauliflower, etc) to the heated oil. CAUTION: DO NOT LET THE OLIVE OIL GET TOO HOT AS THE BENEFICIAL PROPERTIES GET REMOVED WITH HIGH HEAT.
6. Cover and stir occasionally.
7. Transfer all to a bowl including remaining olive oil in the pan.
8. Open up either a can of Wild Planet tuna or sardines and add it to the bowl of vegetables (don’t throw away the liquid with these as they are full of Omega 3’s).


You can even eat this meal for breakfast. Trust me, it beats the carb-laden breakfast you’ve likely been eating and wondering why you haven’t been making any progress.

This could be a meal you have several times per day with no problem. Substitute the tuna or sardines for bison, or grass-fed beef, or salmon.


After a hard workout you should consume a much higher carbohydrate meal with starchier carbs such as oatmeal and sweet potatoes within an hour of that hard workout. Have two meals like this before you go to bed (if you work out in the afternoon or early evening).

Once every 7 – 10 days have an entire day where you eat a lot of carbohydrates (and small amounts of protein and fat). Swap this day the next time with a day where you eat a lot of protein and fat (and little to no carbohydrates). The protein and fat should come from (ideally) grass-fed beef, Irish butter (Kerry Gold Brand) and olive oil.

That’s the prescription.

In order to have a life, time the high carbohydrate or fat day on a day when you’re going out with friends or your significant other.

Say goodbye to your fat…

You’re welcome

Rome wasn’t built in a day, and neither is the perfect body.

The weightlifting’s going great. You have a challenging, but not completely sadistic trainer.

You’ve carved time out of your busy schedule to hit the gym. (You even remember to run your workout clothes through the wash…hopefully, anyway.)

So now you’ll grow huge, buff, and polished in no time… True, unless you eat junk.

Shop smart and you will see the results of your fast weight loss diet.

Shop smart and you will see the results of your fast weight loss diet.

Everyone’s got to eat. And if your goal is to build lean muscle without the fat, YOU have to eat wiser than the rest.

Get sloppy and you’ll be fighting on both sides in the battle of the bulge.

Restrict your diet too much and yeah, you’ll lose fat; but, you’ll also probably lose interest and head right for some greasy fries and a chocolate shake to burn off frustration rather than excess fat.

Shopping smart is part of a fast weight loss diet. Let’s look at what you can get at your friendly neighborhood supermarket.

Frankly, there are a few aisles no self-respecting bodybuilder will be seen in. (And I don’t mean the adult diaper aisle.)

The bad news? Cross off your list the following aisles: sodas, chips, cookies, candy, and sugary kiddie cereals.

The good news? Well, you can also cross off the catfood and dogfood aisle. Protein is great, but you don’t have to get crazy.

What’s left? Lean proteins, including fish, turkey, and chicken. Eggs are a great source of whole protein, as is skim milk and low-fat cottage cheese.

Tofu – the mystery “meat” of champions is another great option, especially for vegetarian bodybuilders.

These are all found around the perimeter of the store, which is great because you’ll get some walking in, too.

Now, head down the organic or health food aisle which is crucial to a fast weight loss diet.

If you have a great store, you’ll find some products here that are mainstays of the ultimate bodybuilding diet: whey protein and soy protein products, nuts, whole grain cereals, and soy beans.

Remember,the more ingredients on the label that you can barely pronunciate, the more processed the food. Try to stick with whole foods with low saturated fat, lean protein, complex carbs, and a good serving of fiber… It’s the way to go in order to reach your full potential and start reaping the benefits of your efforts at the gym.

Food can be your best friend or your worst enemy-it’s up to you to decide. The way you view food and the way you eat food will in large part, determine your attitude toward diet and exercise in general.

So…Shop smart, stay away from the dog and cat food, and you should start seeing some improvement.

Take Charge!

Fitness King

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

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Do you realize that 60% of Americans are either overweight or obese? And that most of those people have been on numerous fast weight loss diets — many of which have failed? Do you think the diet failed them or that they failed the diet?

Traditional fast weight loss diets don’t work — here’s why…


When you go on a fast weight loss diet (by simply lowering your calories), your brain – in an act of self-defense against perceived starvation – signals your body that you need more food (you get hungry)…and lowers your metabolism, making it easier for you to store more fat. Both actions make it virtually impossible to lose bodyfat and reach your dieting goals.

With each repeated cycle of attempted fast weight loss dieting, it takes longer to lose weight and it comes back quicker. What’s more, you are likely to accumulate extra fat pounds each time.

Important: Taking off weight isn’t the main problem — keeping it off is. Despite the best nutrition, exercise regimens and fast weight loss diet plans in the world, 90% of dieters regain one- to two- thirds of lost weight within one year and almost all of it within five years.

Getting out of the fast weight loss diet mode requires that you accept that obesity is a complex problem that requires a multi-pronged solution. Being very overweight is not a result of a lack of will-power or discipline. So stop beating yourself up for your size and stop deluding yourself that you won’t wake up hungry tomorrow. You will, because your brain sabotages your best efforts at psychological control and makes it impossible to resist cravings.

Also recognize that constant dieting can perpetuate your weight problem by adversely affecting your metabolism.


A chronic overweight problem can only be managed, never cured. To keep your weight in “remission,” you must be constantly vigilant, eating healthfully and exercising regularly.


Here’s how to start on a healthy eating plan for life…

  1. STOP OBSESSING OVER YOUR WEIGHT AND YOUR APPETITE. Rather than keeping you “in control,” mental preoccupation with dieting is practically guaranteed to keep you overweight because you’re constantly thinking of food.
    5-6 days per week eat 50% of your calories from protein sources, 30-40% from healthy fats, and only 10-20% from carbohydrates.

People that are overweight need to reduce their carbohydrate intake the majority of the time and eat mostly “fibrous” carbohydrates (brocolli, cauliflower, brussels sprouts, kale, spinach, you get the picture) along with fruits that are “tart” in taste such as apples, grapefruit, raspberries, and blueberries, to name a few.

Next, you need to up your “good” fat intake to 30-40% of your daily calories. Many dieters have a hard time eating this much fat reasoning it’s not possible to lose fat by eating this much fat.

It’s not only possible but almost certain you will. Because of your lowered carbohydrate intake you are literally forcing your body to burn fat as fuel instead of the carbohydrates it prefers.

1-2 days per week eat 70% of your calories from carbohydrates, 20% from protein sources, and only 10% from fats.

Eating this way 1-2 days out of the week can help you lose fat even quicker than if you stayed on the high protein, high fat, low-carb approach indefinitely.

Without getting too complicated into the reasons why, I’ll just say that your primary fat-burning hormones are optimized when you occasionally add higher calorie, higher carbohydrate (and lower fat) days into your dieting program. I usually tell my clients to eat this way every 3rd or 4th day. Also, try and eat about 50% more calories on these days than you normally do [that’s right…eat more food on these days — yum!].

The most important point to remember (on these 1-2 days only) is to KEEP YOUR FAT INTAKE LOW. If you don’t then this eating technique might backfire on you.

The best part about these high-carb days is you can eat a lot of your favorite foods AND STILL LOSE FAT. Bread, jelly, low-fat frozen yogurt, low-fat sorbets, spaghetti, oatmeal mixed with a small amount of protein powder (my personal favorite), rice are all acceptable – but only on these 1-2 days of the week.

This alternating way of eating can easily be applied for life. Because you’re not depriving yourself on a long-term basis, you will less likely succumb to the dreariness of traditional dieting.


Not eating at regular intervals is a foolproof way to get fat – it convinces your body you’re starving and need to conserve fat. This doesn’t give you a license to pig out at each meal however. You need to practice portion control if your efforts at losing fat and weight are to be successful.


Almost as bad as eating too many, when you go on a very low-calorie diet, your body starts to break down muscle tissue to use for energy so it dcoesn’t have to dip into its fat stores (the last thing it wants to do). You’ll lose weight, but you’ll lose muscle as well as fat, which means that after your diet you’ll end up with a higher percentage of body fat to muscle mass. That will make your metabolism slow even more.


In order for this eating program to work best you’re going to have to exercise such that your preferred muscle fuel (glycogen – stored carbohydrate) is depleted. The best way to do that is by moderate amounts of weight training and specific, high-intensity forms of cardiovascular exercise.

Remember, weight-training is the only form of exercise that can actually change the way your body looks. Most other forms of exercise only reduce your overall size but keep your starting “shape” the same. Cardiovascular-only training will shrink a “pear-shaped” persons size, but will not change their overall “pear-shape”.

In addition, weight-training can help you speed up your metabolism which can quicken the rate at which you burn off fat, and help you ward off osteoporosis as you age.

IMPORTANT: Unless you are willing to exercise regularly, you will not succeed in permanently keeping weight off.


  • Don’t Obsess Over Your Weight and Appetite
  • Adhere To My Recommended Eating Guidelines
  • Don’t Skip Meals
  • Don’t Eat Too Few Calories
  • Start or Continue an Exercise Program

Take Charge!

Fitness King
P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

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My Interview with Bill Phillips after Winning the Body For Life Contest