Burning 5 pounds of stubborn fat in one month

Burning
Burning 5 Pounds of Stubborn fat in one Month
www.losepoundskit.com

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Burning

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Content:
Legal Notice ………………………………………………………….1
Creating your weight loss goal – is the KEY ………………………...4
5 Reason to lose weight now …………………………………………7
A Simple Plan for Weight Loss ……………………………………..11
19 Fat burning foods ………………………………………………...15
7 Ways to Create Balance to Achieve Lasting Weight Loss………...19
Your Metabolism and Fat Loss ……………………………………..23

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Creating your weight loss goal – is the KEY

Starting a weight loss diet is one of the easiest things a person can do.
Staying with it, well, that’s another thing entirely. There are so many reasons
that people just can’t seem to stay with their weight loss attempts. If you are
like most people, you probably have a pretty full schedule nearly every day
with what seems like more things to do than hours in the day to get them
done. Between work, school and things at home that need to be done, it’s no
wonder that it can be so hard to find time to lose weight.

Most of the time you are probably eating haphazardly, eating whatever is
fast, convenient and can be eaten on the go. Your average day never seems
to give you the time to exercise. Well, if you are serious about losing that
extra weight there are a few things you can do that will help make your quest
a little easier. It will still take some effort on your part, but you can do it.

To start with, you need to have a plan. Weight loss is a long term goal, and
while long term goals may be important, they often do not have a sense of
urgency. It is too easy for less important things, but things that have to get
done right now, to take over and put your long term goal on the back burner.

The way to remedy this is to break your long term goal down into a series of
short term ones, then break these short term ones into things that find their
way onto your daily “to do” list. Make a list of what you want to accomplish

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with your weight loss plan and be specific. Rather than saying “I would like
to lose this extra weight”, say “I want to lose 20 pounds in the next six
months”.

Now that you have a long term goal for yourself, you need a plan of action
to make it a reality. This is where you now say “to do this, I want to lose 3-4
pounds each month”. Now that you’ve set yourself up with a series of short
term goals, you need to say to yourself “I will lose one pound every week
until I have lost 3-4 pounds this month”. Now keep in mind that it is not
enough to simply have the goal. You need to remind yourself of it everyday,
all day.

Put your goal of losing one pound each week on your refrigerator door, on
your computer screen, your calendar or your day planner, and even on the
dashboard of your car. This way your plan is always there with you
everyday, all day to keep you reminded of just how important it is, where
ever you go.

You probably won’t be able to make all of the changes you want to all at
once. To be realistic about it, select one or two things like snacking or fast
food to eliminate, and focus on those things. Write down what you want to
do different, and make it part of your ‘things to do today” list. Each day as
you do these things, mark it off as done for that day. By doing this, you can
see that you really are achieving your goals and you will feel so good about
yourself each day for making yourself stay committed to it.

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If one day here and there you didn’t accomplish your daily goal, do not feel
defeated and do not get down about it. What you need to do here is sit down
and assess the situation to figure out why it didn’t happen that day. Perhaps
you just need to plan your day a little better.
If you had planned to bring a low fat, healthy lunch with you but got rushed
and did not have the time to make it, start making it the night before and
keep it in the fridge, then all you have to do is grab it and go. Remember,
you are only human and you will make mistakes, but the important thing is
that you learn from your mistakes and move ahead rather than letting them
defeat you.

Take a few minutes at the end of each day to reflect on everything that you
did that day, and to plan out your next day. The little bit of time you take
each day to plan will make a major difference in your weight loss success.
Discover how to loss stomach fat in one Month

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5 Reason to lose weight now

Losing weight is no longer an issue you can afford to procrastinate, and
probably a good health scare is in order.

Reason #1 to lose weight

Diabetes: It is well known that 80 -90% of type-two-diabetes patients are
overweight. Diabetes is the third leading cause of death in the U.S., as well
as the leading cause of adult blindness in the world. One of the direct causes
of obesity is eating wrong foods. Some of these wrong foods include high
glycemic foods. High glycemic foods are energy dense foods that quickly
increase the level of blood glucose in your body after been eaten. This
results to the body reserving the unnecessarily high glucose/energy into fat.
This makes losing weight very difficult.

Releasing a hormone called insulin does this. Type-Two-diabetes occurs
because the body cannot produce enough insulin to remove the excess blood
glucose and store it as body fat. This will occur after straining insulin
production for some time. And that’s how you end up being fat and diabetic.


Stroke: Obesity is associated with arteriosclerosis, the build up of fatty
deposits in the arteries through out your body. This makes them narrow

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slowing blood flow and among other things increases risk of the blood
clotting. Arteries at risk include those supplying blood to the brain. If
clotting occurs due to narrowed artery, it blocks blood supply to an area of
the brain resulting to stroke. Losing weight reduces this risk.


Cancer: The World Health Organization (WHO) estimates between 25% -
33% of cancer world wide are overweight and physical inactivity related.
Body fat evidently promotes higher levels of insulin production and excess
estoregens, a hormone. Both insulin and estorogens accelerate cell division.

Probably to create adipose tissue; new fat cells to store fat, in addition to the
regular cell division

As research has indicated, the faster cells duplicate the more they increase
chances of a cancerous cell developing. The situation is further complicated
as the rapid cell division caused by the excess hormones lead also to rapid
cell reproduction of the one cancerous cell, hence cancer starts to develop
actively. In addition fat cells tend to keep carcinogenic i.e. cancer-causing
agents, trapped in the body which increases chances of developing cancer.

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Types of cancers you will be at high risk to get include:

♦ Breast cancer- affecting the breast possibly in both men and women.
♦ Colorectal cancer- affecting colon and rectum.
♦ Prostrate cancer- affecting the prostrate gland in men.
♦ Endometrial cancer- affecting the uterus.
♦ Esophageal cancer- affecting the esophagus.
♦ Renal cell cancer, the cancer of the kidney, etc


Respiratory problems: Obesity causes lungs to “become smaller” in size and
chest wall become heavier to lift in the process of breathing in. The most
common respiratory problem is sleep apnea. Sleep apnea is a condition
where by an individual stops breathing for some time while asleep. A soft
tissue in the throat collapses around the air way probably due to weight,
blocking it. For the severely obese sleep apnea may get more complicated
with hypoventilation. Hypoventilation is accumulation of toxic levels of
carbon dioxide (the gas we breathe out) in the blood, due to inadequate
breathing. Losing weight would be the only permanent safe and healthy
solution to sleep apnea.


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High Blood Pressure: The BMI (Body Mass Index) and age together are the
strongest indicator of risk of hypertension or high blood pressure. At least a
third of hypertension is related to obesity.

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A Simple Plan for Weight Loss
The math is pretty simple. One pound of fat equals 3500 calories. Want to
lose a pound a week? Then you need to consume 3500 calories less per week
than you use. That's about 500 calories a day. By cutting out 500 calories a
day from your normal daily diet, while keeping your activity level the same,
you can lose approximately one pound a week.

All right - that doesn't sound like much, especially if you're more than 25
pounds overweight. Study after study has shown, though, that those people
who lose weight gradually - at a rate of 1-2 pounds per week -are far more
likely to keep the weight off and maintain a normal weight for a lifetime.

So how much exactly IS 500 calories? If you're going to reduce your daily
intake by 500 calories, it helps to know what you need to cut out, right?
Here's how easy it is to lose 500 calories a day:

Use milk instead of cream in your coffee. Savings? 50 calories per
cup.

Skip the butter on your baked potato. Savings? 100 calories

Drink fruit-flavored water instead of a 16 ounce soda. Savings? 200
calories

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Skip the Big Mac and have a salad instead. A Big Mac weighs in at a
whopping 460 calories. A fresh salad with a light dressing? Less than
100! Savings? 360 calories

Pass by the bag of potato chips. An average snack size bag of chips
has over 300 calories. Savings? 300 calories

Eat your corn on the ear. A 1 cup serving of canned corn has 165
calories. An ear of corn has 85. Savings? 80 calories.

Switch to low-fat cream cheese on your bagel. Savings? 90 calories
per ounce.

Love those fries and can't give them up? Swap the skinny fries out for
thick steak-cut ones. Thin French fries absorb more oil than the
thicker, meatier ones. Savings? 50 calories per 4 ounce serving

If you'd rather look at losing weight from an exercise perspective, you
can also lose one pound a week by upping your activity level by 500
calories a day. How easy is that to do? Take a look:

Take a half-hour walk around the park. Aim for a pace that's a little
faster than a stroll, but not fast enough to be breathless. Burn: 160
calories.

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Get out your bike and take a ride. Tackle a few moderate hills and aim
for about five miles total. Burn: 250 calories

Go dancing - and really DANCE. The longer you're out on the floor
instead of at the table drinking up high-calorie drinks, the more you'll
get out of it. Dancing that makes you breathless and warms up your
body will net you a nice calorie savings. Burn: 400 calories for one
hour

Swimming is great for you, and a lot of fun, too. The water resistance
means you burn more calories, and you avoid the stress impact on
joints from aerobics, dancing or walking. Do a few laps at a slow
crawl - if you can get up to an hour you'll be doing great! Burn: 510
calories

Get out into your garden. An hour of gardening tasks that includes
bending and stretching can burn up to as many calories as a brisk
walk. Burn: 250 calories.

Play a game of tennis. Hook up with a friend for a weekly tennis game
and you'll be amazed at the difference. One hour of vigorous tennis is
one of the best calorie burners around. Burn: 800 calories

It’s important to keep in mind that all exercise/calorie numbers are based on
a woman weighing 130 pounds. If you weigh more, you'll burn more. Want
an added bonus to burning calories through exercise? When you exercise,

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you build muscle by converting it from fat. Three guesses which kind of
body tissue burns more calories - even when you're not exercising. You got
it - your body uses more energy to maintain and feed muscle than it does fat.

For best results, mix and match food savings with exercises that burn
calories. Do keep in mind that eating less than 1000 calories a day for more
than a few days will convince your body that it's starving and slow your
metabolism. Keep calorie ranges reasonable, and consult a doctor if you
want a quicker, more drastic weight loss.

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19 FAT BURNING FOODS

How many time did You look for the miracle food for weight loss? Maybe
with exotic name and fancy look? Well, maybe you're forgetting those
commonly available foods, often undervalued but second to none in terms of
detox and metabolism booster qualities. here's a list of 19 of them!

1.Gralic. Lots of minerals, enzymes and aminoacids; Vitamins
A,B1,B2,B6,B12,C,D. Only 41 KCAL per 100 grams. Helps reactivate Your
metabolism while keeping the cholesterol to rock low levels.

2. Banana. Sugars with little fats. Calcium, Iron, Magnesium, Potassium,
Vitamins: A,C, Tannin and Serotonin. Only 66 Kcal per 100 grams. A great
appetite suppressant snack.

3. Onion. Rich of Vitamins A,C,E, and of B group of vitamins. Also
Potassium, Calcium, Sodium; help diuretic activity and a great cellulite
fighter. Helps to keep blood sugars stables.

4. Med grass. Not much used in today's alimentation, but a great friend of
weight loss. Helps curbing fats intake.

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5. Strawberry. Low Sugars, Minerals and Vitamin C rich. Only 27 KCAL
per 100 grams.

6. Corn Flakes. Cereals, Legumes mixed though. Helps a lot Your
metabolism and only 14 KCAL per 100 grams.

7. Kiwi. Potassium rich and Calcium, Iron, Zinc too. great source of Vitamin
C, lots of fibers, very helpfull to stimulate diuretic functions.

8. Salad. Rich of fibers and very poor in calories (only 14 KCAL per 100
grams); diuretic functions and appetite suppressant, thanks to big volume /
low KCAL ratio. Lot of minerals too.

9. Lemon. Lowest sugar content for the same fruit family (only 2,3%), rich
in Vitamins and only 11 KCAL per 100 grams. Helps blood circulation and
fights cellulitis.

10. Apple. Vitamin C and E, Potassium, Magnesium, rich inn Tannin, great
high cholesterol fighter.

11. Nut. Rich in Fats, Proteins, Sigars and Vitamins. Helps Fat Burning
thanks to good Calciu+Magnesium contents.

12. Wheat. Only 319 KCAL per 100 grams and very rich in Proteins,
Amynoacids, Iron, Calcium, Potassium and Magnesium. but also good
content of Vitamins B. Helps diuretic functions and fights emotional eating.

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13. Chicken. White meat, low fat content, limits intake of fats, sodium and
cholesterol.

14. Rucola Salad. Great content of Vitamin A and C, and great Metabolism
booster. Only 16 KCAL per 100 grams.

15. Soy. Rich in Proteins and Folic Acid. Fights Weight gaining and helps
rebalancing metabolism.

16. Tea. contains fat burning caffeine, minerals and B group Vitamins.
Stimulate Metabolism and has a 0 Calories intake.

17. Egg. Hyperproteic food. Lots of Minerals and Enzimes, helps grom non
fatt mass which is crucial to encrease body' fat burning.

18. Wine. Contains antioxidantd substances that help protect the heart and
fight aging.
19. Pumpkin. Rich in B,C,E Vitamins, minerals and only 18 KCAL per 100
grams. Helpd diuretic functions.

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7 Ways to Create Balance to Achieve Lasting
Weight Loss

Need to lose weight? Dreading the thought of another diet program? You
don’t have to follow diets to lose weight. There are many people discovering
this for themselves and they are the ones who are finding long term weight
loss apposed to short term fixes. The key to weight loss is finding the right
balance of what you eat, what you think, and what activity you do. It is not
about following a perfect plan. It is impossible to be perfect every day!
Finding the right balance helps you to decrease your calorie intake, increase
your metabolism and keeps the self-sabotage at bay. Here are 8 steps to
bring more balance into all corners of your life so you too can find weight
loss success.

1. Eat more frequently during the day-
Skipping meals or waiting too long between meals can have a negative
impact on your metabolism and results in overeating later in the day. It’s
best to have 3 small meals and 1-2 snacks throughout the day. You will feel
more satisfied and eat less. Plan to have a snack or meal every 4-5 hours.

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2. Watch portion sizes-
Appropriate portion sizes are still quite misunderstood. Most Americans are
eating 2-3 times the recommended portion sizes. Limit your grains, cereals,
pastas, and rice to ½ - 1 cup serving sizes. Keep meat, poultry and fish to 4-
ounce portion sizes. Restaurants are notorious for giving extremely large
servings of food. Keep this in mind when eating out. Eat half of the food on
your plate or take the rest home for lunch the next day. Studies show that
when people are given large portion sizes, they eat up to 56% more calories
without realizing it. To add insult to injury, our portion sizes are larger than
they have ever been. Start to become more aware of the portions you are
served wherever you are.

3. Eat the right fats-
Yes some fat is important. Omega 3 fatty acids are an important strategy for
weight loss success and yet most people are not eating enough of these
healthy fats. Some reports show these fatty acids may be helpful in
increasing your metabolism. They are also shown to be a wonderful mood
supporter and people report significantly less food cravings and triggers to
eat when they incorporate omega 3 fatty acids on a daily basis. This is
especially important for any emotional eaters out there. Omega 3’s are found
in fatty fish such as salmon, mackerel, cod; they are also found in canola oil,
walnuts, and ground flax seeds.

4. Increase fruits and vegetables-
Fruits and vegetables are not only packed with important vitamins, minerals,
and antioxidants, they are also loaded in fiber and low in calories. Include 5-

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8 fruits and vegetables every day. This is one of the most important diet
changes you can make. When you fill your plate up with fruits and
vegetables you eat less of the higher calorie foods. For example, let’s take a
sample steak dinner.

Original meal:
8 ounce steak
Whole baked potato with fixings
½ cup steamed broccoli

Meal Makeover:
4 ounce steak
½ baked potato with fixings
½ cup steamed broccoli
Side salad with mixed greens, tomatoes, and 1 tbsp light vinaigrette dressing

By changing the balance of this meal to include more vegetables while
decreasing the steak and potato we saved approximately 350 calories. Saving
350 calories daily can result in almost a 1 pound weight loss per week. Small
changes are the key.

5. Eat when you’re hungry, stop when you’re full-
Our bodies have an innate weight management mechanism. It performs this
task by making you feel full when it is time to stop eating. Every time you
eat past full you are taking in more calories than your body needs which will
result in weight gain. Start to become more aware of your internal cues for

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hunger and satiety (fullness). You will be amazed how many times you wait
too long to eat and how often you eat past full and enter into stuffed. It’s
common for all of us to do this from time to time. However, it’s time to
check in with yourself and see how often you are falling into these food
patterns. Listen to your body, it will tell you when you are physically ready
for food and when you are ready to stop.

6. Exercise regularly
I know, this isn’t anything you haven’t heard before but it is a crucial part of
weight management. It is important to engage in regular aerobic and weight
bearing activity. The aerobic exercise helps you to burn the fat and weight
bearing activity increases your metabolic rate. Muscle burns up to 90% more
calories than fat. The more muscle mass you have, the more calories you
will burn in a day. By adding three to five pounds of muscle you could
actually burn 100 - 250 additional calories a day. This combination of
aerobic and weight bearing activity is what really kicks weight loss into
gear.

7. Limit sugar
Sugar becomes a major issue for many people wanting to lose weight. Not
only does it add calories, it also causes insulin spikes leading you to store
more calories as fat, it stimulates your appetite, and is a major food trigger
for emotional eaters. However, it doesn’t mean you need to go all or
nothing. When people try to omit all sugar from their diet they can become
obsessed about sugary foods and end up in a binge. Find the right balance
for sugar. Avoid daily use of sugar and instead have some guiltless treats

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once in awhile. A little cake at a birthday party or some ice-cream with
friends is a good way to incorporate sugar once in awhile to avoid the
negative outcomes.

Your Metabolism And Fat Loss
If you know someone that has been trying to lose weight and get into shape,
you have probably heard words such as, I just eat one meal a day to lose
weight or I'm afraid if I eat, I'll gain weight but sadly, this misnomer is
why so many people are in the battle of the bulge. People all over the
world still believe that eating breakfast, or even three meals a day will cause
them to gain weight. In truth, as long as they are eating the right types of
foods and exercising, then three normal meals or six small meals a day will
actually work better with their metabolism than eating the wrong quantities
or not eating often enough.

With more than half of Americans over the age of 20 now being considered
overweight, now more than ever, we need to understand how metabolism
works in relation to losing weight. Why risk having a heart attack, a stroke,
developing cancer, or diabetes when all you have to do is make a few minor
changes and live a healthy life? First, a person's metabolic rate is determined
by the number and size of respiring cells that compromise the body's tissue,
and the intensity of the metabolism in these cells. These two factors

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combined are what makeup the physiological foundation of the amount of
energy (calories) in which a body uses.

Keep in mind that energy cannot be created or destroyed, just changed. As
we know, potential energy comes from the foods we eat. When talking about
weight loss, there are three components of balanced energy, which include
calorie intake, calories stored, and calories expended. The way it works is
that if the amount of calories taken in equals the amount of calories being
expended (burned), then there is balance and the body's weight is stable.

On the other hand, if the balance becomes positive, caused by more food
being eaten than is burned, energy is destroyed or in better terms, stored as
body fat. It is important to remember that you can be eating a diet considered
low-fat and still gain weight. The reason is that most dietary fat is stored
while the body is burning carbohydrates and proteins for energy. The
problem is the when a person gains weight, the increased level of fat
becomes stored energy until the calorie balance is negative. For that to
happen, the amount of calories burned needs to exceed the number of
calories being consumed, no matter what the macronutrient content.

Metabolism is the rate at which the body uses energy to support the basic
functions essential to sustain life. This metabolism is comprised of three
parts, which include physical activity (20%), Thermic Effect of Food, also
called TEF (10%), and Resting Metabolism Rate or REM (70%). Physical
activity is the amount of energy your body burns up during normal, daily
activities to include housework, recreation, work, exercise, and so on.

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Obviously, someone that is physically active will burn more energy than a
sedentary person will. TEF accounts for the energy used in digesting and
absorbing nutrients, which would vary depending on the meal's composition.
When a person overeats, TEF is increased because more food must be
digested. Here is where metabolism becomes very interesting and what
causes so much confusion.

One pound is equal to 3,500 calories, so let us say a person consumes 3,500
more calories than normal. That individual would not gain one pound
because the TED is accounted for but if 3,500 calories were cut trying to
lose weight, then TEF decreases since there would be fewer nutrients to
process. The result is that with energy expenditure would decrease, meaning
that the individual would lose less than one pound in weight. In other words,
by cutting out too much food, TEF cannot work as it was designed to do.
Now keep in mind that you cannot go around eating a bunch of junk food.
After all, the calories you do consume need to be healthy foods but what this
does mean is that when you do not eat, you are actually working against
your body in fighting weight gain, not the other way around.

Finally, the RMR refers to the number of calories the body needs to run its
essential functions, as well as chemical reactions while in a rested state. This
aspect of metabolism accounts for the greatest number of calories burned
every day. What happens is that if lean weight should be lost because of
increased protein metabolism, then RMR decreases. Typically, you would
see this happen when a person goes on a very strict diet. In this situation, the
body is forced into a negative nitrogen balance, which means a greater

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amount of protein is lost than what is replaced because of less protein/energy
intake. When this imbalance occurs, there is a gradual loss of lean weight,
which then lowers RMR.

What happens many times is that dieters will limit the amount of lean weight
loss with intense exercise for the muscles to develop a need to maintain
more protein. When this happens, the body is forced to use more energy
from stored fats. If you want to put your metabolism to work for you, some
simple steps can be taken:

* By adding a few extra pounds of lean muscle, the metabolic rate can be
increased by up to 200% each day * Remember that lean weight can burn as
much as 20 times more calories than fat weight * Regular exercise is one of
the best ways to boost metabolism * By eating smaller meals and more
often, you can boost your metabolism rate

While you need to eat healthy foods, studies prove that what matters most is
how much of a person's body weight is attributed to fat. Remember, excess
fat is what links to major health problems. Therefore, it is important that you
maintain a healthy weight but more crucial that you monitor the fat-to-
muscle ratio.

For example, a woman standing 5'5 might weigh only 125 pounds but have
a 27% body fat ratio, which is not good. This individual worked hard to diet,
while staying involved with aerobics. However, much of what she lost was

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not fat, but muscle. Even though this weight would be considered ideal for
her height, her body fat to muscle ratio is too high.

An excellent way to optimize your fat-to-muscle ratio is by getting involved
with weight training in addition to the nutrition and cardio. The benefit is
that you know exactly what your ratios are so you can achieve a healthy fat-
to-muscle ratio as well as body weight.

Remember, you are in control and need to make the decision to do
something good for yourself. Therefore, now is the time to take that control
and fight to live a lean and healthy lifestyle.

So if you really want to end rebound weight gain once and for all and you’re tired of
suffering through restrictive crash diets that ruin your metabolism, you’re not alone.

Simply put, the 4 Cycle Solution will give you the flexibility to eat the foods that you
love while strategically using carbs, and all your favorite cheat foods, as way to rapidly
speed up your metabolic rate, preserve lean muscle tissue, and burn an INSANE
amount of fat – all while giving you unstoppable energy.
So if you really want to end rebound weight gain once and for all and you’re tired of
suffering through restrictive crash diets that ruin your metabolism, you’re not alone.

Simply put, the 4 Cycle Solution will give you the flexibility to eat the foods that you
love while strategically using carbs, and all your favorite cheat foods, as way to rapidly
speed up your metabolic rate, preserve lean muscle tissue, and burn an INSANE
amount of fat – all while giving you unstoppable energy.

The 4 Cycle Solution

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