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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

There are hundreds of sites out there dedicated to weight loss for women. Now granted, many of these are great sites that I highly recommend checking out, but I did notice a somewhat disturbing trend in others. This trend is the idea that exercise, should be done for aesthetic purposes-to be the sexiest one out all your friends, or fit into your “skinny jeans” or pre-pregnancy size “0” pants. Now, don’t get me wrong, the aesthetic (Or visible physical benefits) of exercise are great! I mean, c’mon, who here doesn’t want those washboard abs to flaunt on a sunny afternoon at the beach? What worries me about this is that many women can take this to an unhealthy extreme leading to physical, psychological, and emotional damage.

The fact is, the aesthetic benefits of exercise are an added bonus. Weight loss for women, men, or even children should focus on the health aspects

Weight loss for women has led to some very unhealthy trends in today's society.

Weight loss for women has led to some very unhealthy trends in today's society.

for the individual above anything else. In a society where physical appearance is stressed anywhere and everywhere, it is scary to think what young women, especially (since this is the most highly-targeted group) are doing to lose weight. I have heard and seen some scary cases in which misinformation about weight loss and societal pressure led to devastating outcomes for once-healthy individuals who were led to think that they were “fat” or “chubby”.

So what can be done to prevent this trend from taking over the so-called “fitness” industry? Well for one, we need to teach young women that being “skinny” doesn’t necessarily mean being “healthy”-that exercise should add to quality of life and not be a form of torture in efforts to lose weight. We also need to correctly inform women of healthy ways of losing weight rather than encouraging “quick-fixes”.

And a major part of the battle can be won right at home. If you have a daughter, niece, or grand daughter, be sure to emphasize to her that being healthy rather than just losing weight is the way to go. Be an example to your kids by eating well and exercising yourself. Don’t obsess over physical appearance-this is easily picked up by your kids who look up to and admire you. Buy healthy foods and stay away from drive-thru meals. Encourage your kids to participate in sports at school or the local youth center rather than sitting in front of the television all afternoon.

Now on a last note, I am focusing in on women right now, just because, as I mentioned before, they are th most-highly targeted group of individuals for weight loss ads. But don’t forget that males also can-and many do-suffer from anorexia nervosa, bulimia, and body dysmorphia, among others. As a fitness trainer, it is devastating to see unhealthy trends pop-up in the fitness industry. Luckily, we can all do our part to help prevent these trends from negatively affecting both ourselves and our children.

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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The title is a misnomer. These strategies won’t just help increase weight loss for women, they work equally well for guys too.

Strategy #5: Take Your Photoweight-loss-for-women-3

Most people have, in their mind, a view of themselves and their bodies that is totally and completely different from reality.  Looking in a mirror, some people tend to ignore the reality of what is there because the reality is painful.  We usually only look at the “good” things we see, not the “bad”. A photograph is objective and there is no denying what it shows.  With a photograph we can suddenly “see” the bad things the mirror so sneakily hid. So, regardless of what you see in the mirror each day, you WILL see yourself in a different light when looking at a photograph of yourself. This is a must-do.

Strategy #6: Create A Mission Statementweight-loss-for-women-5

While preparing my program for the journey that eventually led me to the Physique Transformation contest championship, I created a mission statement. I used it as another tool that enabled me to focus on what was truly important. It empowered me to give it my all every day.  I read this mission statement at least once, and sometimes twice per day.  Along with my contract I would religiously read it once in the morning upon awakening, and again right before I went to bed, so it would be one of my final thoughts of the day.

Strategy #7: Measure Your Progressweight-loss-for-women-51

One of the things I did to ensure success was to measure my progress.  I did this in many ways, from measuring body fat to noting the number of repetitions I could do for specific exercises to my diet.  I knew that if my body fat decreased, and the weights and repetitions in my exercise program increased, I was making progress.  If these measurements weren’t moving in the right direction, I knew something was wrong.

I also wrote everything down.  This way, I didn’t have to remember what I did yesterday or last week, and I could use the information to help plan workouts and goal weights and reps.

How many people do you know that tell you they work out, yet when you look at them they look the same as they did 2 years before, and they’re still overweight? These people are not practicing a fundamental principle of fitness and exercise: they are not measuring their progress (or lack of it).  If they did, they would realize the lack of progress and conclude that something was wrong with their diet and exercise program.  They would also realize that something needed to be changed in order to re-start their progress.  But, without measuring and tracking, there is no way to know.

Blueprint #8: Make Fast Progress

Achieving fast results is paramount to your future and continued success. With fast progress you are immediately rewarded for your hard efforts. I promise you, nobody likes to work hard at anything, regardless of what it may be, and not receive compensation for that effort.

If you make significant achievements in a short period of time this creates an impetus for you to continue forward. You become excited, and you say to others, “see, this works, I’m losing fat!” Your attitude becomes upbeat, cheerful, and you are super motivated about continuing on with eating right and exercising regularly. The small victories fuel future larger victories, and they all add up to a self-fulfilling prophecy of eventual success.

How, then, do you make fast progress a reality? By following scientifically proven principles of exercise and diet. When combined correctly, the result is a synergistic melding that produces greater results than the combined total of the individual components.

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.

Comments (1)

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