If you’ve ever tried to lose fat (and who hasn’t) you KNOW how frustrating and/or difficult it can be. As a health and nutrition professional, every year it gets harder to keep track of all of the diets, products, and supplements all promising fat loss and weight loss results. Eventually, I stopped keeping track, because at the end of the day, the same things that worked 100 years ago, still work.
If you read and implement these 12.5 tips, I promise you will never have to read another article about fat loss ever again, but I know you will, so I will say this:
Keep things simple and stay consistent, no matter what.
See over 20 success stories from women all over the world who have lost an average of 5 pounds per week during the 3-Week Metabolic Fat Loss Challenge
Set YOUR values for healthy living and be strong with your dietary principles, not dogmatic, but strong!
Alright let’s focus on what’s working in (healthy) weight loss:
1. Eat Real Food
Although I believe this whole “just eat real food” slogan has started to become a fad just like any other diet, I still tend to align with this way of thinking more, because I think it allows us to define our own “real food.” Real food to me is whole food in its natural state, without added chemicals, preservatives, additives.
Real food promotes health and an efficient metabolism, which is the perfect recipe for fat loss that lasts.
We live in a processed, fast, cheap, and easy society of lazy eaters. No offense…I was there once. I used to eat at all of the fast food restaurants until I decided to take responsibility for my health and body by researching WHERE exactly my food was coming from.
I realized I had been eating “dead food”, FAKE food masquerading itself as nourishment for my body, muscles, and mind. From that moment on, I chose to only eat the best quality food I could find.
When starting a weight loss program, always focus your initial efforts and energy on eating high-quality, nutritious food before you concern yourself with counting calories or points.
2. Lift Weights
Lifting weights, resistance training, metabolic strength training, whatever you or I call it, is the absolute BEST exercise for fat loss. Muscle building is the key to burning fat for women, because well, simply put, muscle is what burns fat. Cardio burns calories, not fat. Metabolic resistance training burns calories, builds lean muscle, and burns fat while you rest, repair, and recover.
You will not get bulky or look like a bodybuilder, because you don’t have the hormones to. Lifting weights also has a positive hormonal consequence, meaning it doesn’t elicit a stress response like long bouts of cardio do.
Lift challenging weights and remember “friends don’t let friends, lift light weights.”
3.) Do Intense Intervals
Ok, so you are lifting weights, awesome! What’s next? Intense circuit intervals, of course. In order to maximize the positive effect of weight lifting you need to be sure you are working out at a good intensity. A high intensity varies per person, so you must hold yourself accountable unless you have a coach keeping a hawk-eye on you.
Use your free metabolic workouts as a guide to understand circuit training. Unless you have a break, you generally want to switch from exercise to exercise at a good pace.
High intensity exercise requires very little time to be effective. Put that together with your metabolic meals and implementing the 3 components to a healthy meal you will start seeing results sooner rather than later.
4.) Think Healthy Fat loss NOT weight loss
The majority of weight loss programs on the market focus on weight loss. Sure, I know you want to or think you want to “lose weight” but the reality is you want to LOSE FAT, right? You want to look good in you jeans and tank tops.
The only way you are going to achieve TRUE weight loss is to create sustainable habits through food, exercise, and lifestyle design.
Healthy fat loss thinkers understand that EVERYTHING decision they make is moving them toward or further away from the body of the dreams.
I teach healthy fat loss in all of my programs like The Flat Belly System, click here to learn the 4 flat belly myths keeping your overweight.
5.) Do Bang for Your Buck exercises
Bang for your buck exercises are total body exercises. Squats, deadlifts, mountain climbers, hip thrusts, and push-ups are all bang for your buck.
Isolation exercises are for bodybuilders and physique competitors and honestly if you want to look THAT cut up, then you are talking to the wrong guy? I’m more of a let’s talk sexy, toned, and feminine body kinda trainer.
Remember, total body exercises and workouts will lead to faster fat loss results.
6.) Eat foods that are low in estrogen/pro-thyroid foods
Soy, gluten, and vegetable oils. If you could avoid just 3 foods for the rest of your life, these 3 would be it. They all inhibit your thyroid and cause fat gain.
Over 90 percent of the soybeans grown in the U.S. are genetically modified, so most soy protein comes from altered beans. This means most soy is chemically modified, processed, and filled with pesticide.
Soy foods contain anti-metabolic factors such as saponins, soyatoxin, phytates, protease inhibitors, oxalates, goitrogens and estrogens. Some of these factors interfere with the enzymes you need to digest protein.
Soy contains hemagglutinin, a clot-promoting substance that causes your red blood cells to clump together. These clumped cells are unable to properly absorb and distribute oxygen to your tissues.
Soy contains goitrogens, which are substances that block the synthesis of thyroid hormones and interfere with iodine metabolism, thereby interfering with your thyroid function.
Soy contains phytates (phytic acid), which bind to metal ions, preventing the absorption of certain minerals, including calcium, magnesium, iron, and zinc — all of which are co-factors for optimal biochemistry in your body. This is particularly problematic for vegetarians, because eating meat reduces the mineral-blocking effects of these phytates (so it is helpful—if you do eat soy—to also eat meat).
Soy contains isoflavones genistein and dadzein which can affect and inhibit thyroid peroxidase which is necessary for the production of T3 and T4.
Gluten-free is all the rage these days, a fad might say. But is this a fad or is there something to it? In my experience, personal and with clients I have yet to see one case where elimination of gluten and wheat didn’t provide some beneficial result: weight loss, increased energy, reduced fatigue, and decreased digestive and intestinal problems.
The main issue with gluten is gliadin, an inflammatory protein that humans have trouble digesting and assimilating.
The single best way to determine if you have an issue with gluten is to do an elimination diet for at least 3 weeks. If you feel better or have a reduction in any unexplainable symptoms you likely have an issue with it.
Unsaturated Vegetable Oils
Polyunsaturated Fatty Acids (PUFA) are bad news when it comes to health.
5 quick facts about PUFA:
- PUFA inhibit glucose from entering the cell, causing cell damage= accelerated cell aging
- PUFA slow down your metabolic rate = hypothyroid and lowered metabolism
- PUFA cause insulin resistance = diabetes
- PUFAs are used by 99.9% of restaurants in the US in the form of soybean, peanut, or canola oil.
- PUFAs increase the amount of estrogen in the body, leaving consequences for both men and women.
7.) Set way of eating values and live by the 90/10 rule
How VALUEable is Your Health?
As you know, our values reflect what is important to us. They describe our individual motivations, whether we know our values or not.
Together with our beliefs, they are the factors that drive our decision-making. Understanding our values helps us to understand why we may act or react the way we do.
Wouldn’t it make sense to not only establish clear values for life AND for how you eat?
With clear values for how, what, why, and where you eat you’ll always be prepared for any situation, experience, and choice you have to make on any given day, in any given moment.
Value based eating is abundant, not restrictive and will keep you eating healthy, without stress or a moderation mindset.
When setting values for eating/food consider setting a few ground rules, like this one:
Always choose this, not that…
There will be times of uncertainty, tension, conflict, and tough choices along the road of health achievement, refer to this rule when certain circumstances arise. For example…
Always choose long-term lifestyle change over short-term un-sustainable results.
Always choose real food over dead processed food.
Always choose to not make excuses, instead of blaming others for my poor choices.
Always choose to NOT stress out and feel guilty about times I eat something that is not ideal for my body and health.
Always, always, always commit to eating food that promotes health in me and those around me! Spread health, awesomeness, and happiness everywhere I go, no matter the encounter or situation.
Here are a few of my Healthy Fat Loss Values:
1.) Every choice I make – good or bad – is MY personal responsibility.
2.) I will eat as healthy as possible in situations within MY control, but won’t stress out if I happen to eat something “unhealthy.”
3.) I will observe every situation as an opportunity to grow and become healthier.
4.) I have a vision for my lifestyle, health, and body. I am the master creator for my future success of my vision. The actions and decisions I make in the moment will determine my success.
5.) I will view food, health, and my body as my friend, NOT my enemy. It is a journey to health and weight loss, NOT a battle to lose weight and fight your way to health.
6.) EAT real food, from Mother Nature, like it was intended
7.) EAT foods that align with YOUR physiology and promote healthy digestive, liver, and thyroid function
8.) Never processed, never refined, always real and life-giving
9.) EAT with gratitude, positive state of mind, and under low stress conditions
10.)Conventional thinking regarding food recommendations, like the Food Pyramid, are like conventional meats, toxic and should be avoided
11.) Ditch the diets, dogmas, and destructive guidelines
12.) Eat animals raised humanely and fed according to their physiology
Sure, I don’t ALWAYS eat in complete in alignment with my values, BUT I do over 90% of the time. And when I don’t eat in alignment with my values, it’s OK, no stress, no harm, your values aren’t going away.
Your next eating experience is here and you remember your values and make the right choice.
Value based eating, unlike diets gives you flexibility.
Diets promote guilt, regret, and punishment
Values promote acceptance, present moment eating, and abundance.
Contrary to popular belief, unsaturated vegetable oils are toxic to the body and should be avoided if your goal is optimal health. A strong mindset for transformation will be more easily attainable when the body is functioning at its peak.
Co-creator of the Flat Belly System, Juanita (see her transformation here) lost over 42 pounds using simple healthy fat loss systems.
Follow These THREE Diet Tips, Avoid This ONE Exercise And Reverse These THREE Hormone Imbalances To Lose 7 Pounds of Belly Fat By This Time Next Week
8.) Control and Manage your Stress…Hormones
The main stress hormones are: estrogen, cortisol, and insulin.
In order to regulate and ensure your stress (fat-promoting) hormones are under control you need to ensure your fat-burning hormones are present and potent.
Your anti-stress hormones are: adrenaline, thyroid hormone (T3), growth hormone (GH), progesterone, testosterone, and glucagon.
The key point to consider is your stress responses are cumulative, meaning your body doesn’t understand the differences between any given stress.
Any perceived stress, whether it’s physical, psychological, mental/emotional, nutritional, etc…causes stress hormones to elevate or become unable to function properly.
By following the principles in this article and around the website you’ll be able to effectively manage your stress through metabolic nutrition, workouts, and habit transformation.
9.) Implement the 3 components for meals
Component #1: Protein
Component #2: Fat
Component #3: Carbohydrate
Easy enough right? Yes and no. Most women get this terribly wrong. Usually they don’t eat enough protein, eat inflammatory carbs, and eat low-fat foods.
The goal of the 3-components strategy is to balance your blood sugar, regulate your hormones, and boost your metabolism.
Eating high protein and no carbs or high carbs and no protein or high fat and no carbs won’t ensure your metabolic efficiency like combining ALL three macronutrients.
Focus on including a saturated or monounsaturated fat, an organic animal protein, and either a starch/fruit, and a vegetable will all of your main meals.
10.) Aim for More High-Quality Sleep
A VERY underrated fat loss tip, consistently sleeping well and restfully improves your bodies’ ability to regulate hormones and blood sugar.
If your hormones are regulated, the right ones for a healthy metabolism and balanced physiology will be circulating in your blood. The reason most women can’t lose fat is because their hormones are “out of whack” from 100+ different factors, but sleeping helps with all of them no matter what.
Whether it’s psychological stress, caffeine, alcohol, TV, computer/phone screens, or a demanding job sleep disturbances add up to destroy your circadian rhythms.
One of the first major problems that is associated with a lack of sleep is an increased daytime cortisol level.
When you are short on sleep, it’s quite typical to find yourself struggling to maintain the usual level of exercise that you normally would tolerate quite well.
So make sure you’re getting your 7-8 hours of sleep each night. Not only are you going to feel better, think clearer, and be much stronger when it comes to battling those food cravings that are so common with fat loss diets, but you’ll also really be helping promote better long-term health as well.
11.) Focus on one behavior change at a time
When we set goals we tend to set OUTCOME goals, instead of BEHAVIOR goals. In other words, if you set a goal say to lose 20 pounds, that would be an outcome goal. If you however, set a goal to exercise 4x/week with a boot camp, prepare and plan your work week meals on Sunday, and stop drinking diet coke. Those would be 3 behavior goals.
Behavior goals are based on ACTION.
Outcome goals are based on WISHES and dreams.
In order to ensure your behavior goal success, try setting ONE goal at a time. It’s been proven time and time again, that multi-tasking actions and goals sets you up for failure or delays progression.
Think of ONE thing that is preventing you from moving forward with your fat loss goal?
Is if late night desserts? 2 glasses of wine per night? Or lack of exercise?
Remember, this is UNIQUE to YOU!
12.) Customize, tailor, and fine-tune any program to YOU
Customize your approach–find your unique Healthy Fat Loss Formula.
Different women store fat differently. You can easily prove this by either observing the various body shapes walking around the mall or listen to conversations of women discussing their various trouble spots.
There is NO one-size fits all approach when it comes to weight loss. BUT there is a set of foundational principles that lead to creating optimal health.
In order to understand how food and activity affects you, ask yourself: what foods or activities affect my fat loss? How do I look, feel and function after eating or drinking something? Am I tired or energetic today? What did I eat or do differently that might be making me feel that way? How do I feel when I eat carbs versus protein versus fat? How do my clothes fit? Also, take a look at your schedule and figure out what 1 or 2 reasonable steps you can take to implement the fat loss lifestyle.
It is all about finding what works for you–there is no “right way,” only what is effective for you.
The easiest, simplest, and most effective way to tailor ANY program to you is to find a coach, someone to guide you through the challenges and help you figure it out.
Because “it’ is tough!
Which bring us to tip number “12.5”
12.5) Join the Flat Belly System TODAY!
If you’ve tried and failed to implement the above healthy tips then the Flat Belly System is for YOU.
If you just want help and accountability implementing the 12 tips that I guarantee will help you lose serious weight and excess fat then The Flat Belly System is for YOU
If you “get it” and you “know what to do” BUT for some reason you haven’t DONE IT, The Flat Belly System is definitely for YOU!
If you aren’t wanting to risk paying for a personal trainer ($500/month) or a nutritionist to plan your meals ($300/month) or a weight loss coach to motivate you ($300/month), BUT you need a coach The Flat Belly System is for YOU!
Everyone needs a coach, even the TOP athletes in the world have coaches, because they KNOW what it takes to be the best.
And you know what it takes to lose weight, get healthy, and take the proper actions to get there.
There is only ONE way to join our community of over 1,000 (and growing) and that is to invest in The Flat Belly System, just like Shelley and her husband did (see below):
If you aren’t ready to commit to a sustainable program that helps you get a flat belly for less than .50/day, then consider joining The 3-Week Metabolic Fat Loss Challenge where most women are seeing double digit weight loss in less than 21 days:
If you take nothing else from this article, remember in order to get a flat belly and lose stubborn fat, you need to get HEALTHY first.
Don’t lose weight ot get healthy, get healthy to lose weight.
Your coach and friend,