This Fat Loss Tip Works You are completely fed up...and I dont blame you. For ages youve been eating healthy and exercising, and yet still havent met your fat loss goal. Whats the deal? This is a quandary that all dedicated fat-loss-seekers find themselves facing, sooner or later. Why wont the weight come off? You are doing everything you can think of to make it happen. Its time to come face-to-face with an ugly truth about yourself...and until you do youll always be stuck in this place where healthy eating and exercise do not get you that amazing body you want. Theres one simple thing standing between you and a slimmed down, amazingly fit body. One. Simple. Thing. And here it is...You eat too many calories. Thats it. Solve this problem and your dream body will quickly and easily become reality. Wait, dont give me the excuse that, I only eat healthy calories. Thats great, but even healthy calories add up to extra pounds when we let them go unchecked. Back to Basics: Why Calorie Counting Works You may have heard about the professor from Kansas State University, Mark Haub, who performed a famous junk food diet. Professor Haub proved a powerful lesson for anyone who still has weight to lose, so lets listen up. In a demonstrative experiment for his nutrition class, Professor Haub ate a diet of pure junk food for 2 months. Im talking candy bars and packaged snacks – the kinds of things you find in a snack machine. Youd expect him to gain weight, right? Well, there was one catch. He was only allowed to eat 1800 calories each day. Yes, those calories were pure junk, but the limit was firmly put at 1800 calories. Before the experiment, Professor Haubs typical calorie intake was closer to 2600 calories. So his junk food diet put him at an 800 calorie per day deficit. Boy did that calorie deficit pay off. Within 2 months he had dropped 30 pounds, bringing his BMI from overweight down to normal. No, Im NOT recommending a junk food diet as your answer for fat loss. What I am pointing out is how powerful a reduction in calories is when it comes to lowering your body weight. Do you know how many calories you eat each day? If youre not sure, dont worry. Youre about to learn the one fat loss tool that will change everything for you. First we need to get to the bottom of how many calories youre eating each day. Yes, even those healthy calories. Before you start whining, let me explain. Food journaling doesnt involved lugging around a journal, writing down each food item throughout the day then looking everything up at the end of the day to manually tally calories like it used to. These days food journaling has gone digital, and tracking your calories only takes seconds of your time. Heres what I need you to do: #1: Download a food journal application to your smart phone. At the touch of your fingers youll be able to look up food items and instantly see your running calorie tally. #2: Meet with your doctor to find a daily calorie count that will allow for safe weight loss and then diligently maintain that number. Eat healthy, fresh foods and when you decide to indulge, make sure to do so within your target calorie range. #3: Meet with me for a consistent and challenging exercise routine. My exercise programs are specifically crafted to get you into amazing shape as quickly as possible. These three, simple steps will give you structure and clarity that you need when it comes to making food choices and will quickly result in pounds lost and goals achieved. Once your goal weight is met, your target calorie range will be adjusted for maintenance. Id love to hear from you. Call or email today to get started. The Healthy Calorie Trap I see it happen all the time, but that doesnt make it any less heartbreaking... Well-meaning folks, like yourself, losing the battle of the bulge to a bunch of excess healthy calories. Ive got to level with you: When it comes to gaining and maintaining fat, ANY extra calorie does damage. No matter if its whole grain or processed, sugar-free or sugar-full. Pay attention to your total calorie intake. It really does matter. Id love to help you figure out your ideal calorie range. Call or email me today and we will get started. Hearty Chicken Casserole Casseroles like this are a lifesaver on busy weeknights, and unlike most casserole recipes, this one is dairy, grain and gluten free. The tender, hearty veggies and chicken are mixed with tomatoes and basil then topped with a sprinkle of toasted ground nuts and nutritional yeast. You get to enjoy delicious flavor while filling up on protein, veggies and fiber that powers your body and energizes your day. Servings: 8 Heres what you need... •1 teaspoon coconut oil •3 Tablespoons pine nuts •3 Tablespoons pecans, chopped •3 Tablespoons nutritional yeast •dash of sea salt •2 teaspoons olive oil •2 cloves garlic, minced •1 yellow onion, chopped •2 bell peppers, chopped •2 eggplants, chopped •2 cups roasted chicken, cubed •1 (28oz) can crushed tomatoes •3 Tablespoons fresh basil, chopped •1/4 cup white wine •1/2 cup 1.Preheat the oven to 350 degrees F. Lightly grease a casserole dish with coconut oil. 2.In a small skillet, place the coconut oil over medium heat. Add the pine nuts and pecans. Saute until golden brown. Remove from heat and pulse in a food processor with the nutritional yeast and dash of salt. Set the nut mixture aside. 3.In a large skillet, place the olive oil over medium heat. Add the garlic and onions and cook for 5 minutes. Add the pepper and eggplant and continue to cook for 5 minutes. 4.Mix in the chicken, tomatoes, basil and wine. Bring to a boil, then simmer for 5 minutes. 5.Spread the chicken and veggie mixture into the prepared casserole pan. Evenly sprinkle the nut mixture over the top of the casserole. Cover with foil and bake for 50 minutes. Remove the foil and bake for another 10 minutes. Enjoy! Nutritional Analysis: One serving equals: 223 calories, 7g fat, 320mg sodium, 19g carbohydrate, 9g fiber, and 19g protein. Motivate your friends, family and co-workers! refer a friend forward this newsletter and subscribe your friends. Zumba Fitness Saturdays 9:00AM-10:00AM Members-Free BodyByCheeko LLC 608 N Duke ST, Durham NC 27701, Tel: 919-998-6611 E-mail: personaltrainer@bodybycheeko bodybycheeko
Posted on: Wed, 13 Nov 2013 19:44:07 +0000
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