Table of Contents
Introduction: Why Are You Fat? 4
Fat Burn Secrets 1: Fat-shedding Diet Secret …. 5
Fat Facts …. 5
Good Fats VS Bad Fats ……. 5
Strategizing Your Diet …… 11
The Elusive “Secret” To Feeling Fuller, Longer ….. 14
Fat Burn Secrets 2: Fat Burn Mantra & How To Eat Like A Celebrity (And Not Get Fat!) 17
If Your Body Is A Car, Your Mind Is The Engine …. 17
To Successfully Shed Fat, First Shed Your Negative Thinking! ….. 19
How To Eat Like A Celebrity (And Not Get Fat!) .. 21
Tips From Celebrity Trainers ……. 21
3 Famous Celebrity Diet Plans …. 23
Fat Burn Secrets 3: Easy Fat Killer Technique .. 28
Cardio Workout … 28
Low-Intensity (LI) or High-Intensity (HI)? 29
Best Of Both Worlds …….. 29
The Advantages … 30
The Killer Cardio Plan …… 33
Fat Burn Secrets 4: Yo-Yo Effect – The Silent Murderer of Diet Success ……….. 36
What’s Yo-Yo Effect? …….. 36
The Causes ………. 37
Yo-Yo Effect Is Dangerous 38
Fight Yo-Yo Effect! ……….. 39
Fat Burn Secret 5: Easy Yoga Practice .. 42
The Benefits …….. 42
Tips For Yoga Practice ….. 45
Fat Burn Secrets 6: List Of Fat-Pumping Food To Avoid ……….. 57
Fat Burn Secret 7: Fat Burn Supplements & Detox Plan ………. 73
Dietary Supplement …….. 73
Detoxification …… 84
Fat Burn Secrets 8: How To Get Rid Of “Love Handles” ……….. 95
Women … 95
Men …… 101
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But remember: Keep things simple! That’s the key to easy weight loss So let’s say I’m a 180lb man. So 180X14=2520kcal Then, 2520-500=2020kcal. *So, I need to consume around 2000kcal per day to lose 1lb/ week.* If my weight loss progress is slow / hit a plateau, I’ll lower down my daily calorie intake to 1700-1800kcal. Simple. However, keep in mind that you should not lower your calorie intake to less than 1500 without advice from a professional registered dietician.
•Play of substitutionDon’t quit food, don’t go into hunger mode! Think about zombies… what they do? They binge! So if you starve yourself for too long, you’ll BINGE! Learn to substitute healthier food that you like and reduce portions of high calorie food that you like so you can achieve the new lowered daily calorie count. Let’s just say you love burger and almost can’t live without it, its okay, eat it. But instead of eating the whole thing as it is, lower its calorie count by cutting the portion size or substituting certain ingredient. Eat half of it rather than the whole; opt for lean chicken meat rather than fattening beef patty, a sprinkle of chilli flakes instead of oozing chilli sauce.
The easiest and most possible way to achieve huge calorie savings is by changing the way your favourite food are prepared. Avoid frying and rich or thick sauces. Opt for steam, bake, broil, roast, or even better – just eat it fresh.
The Elusive “Secret” To Feeling Fuller, Longer
Eat More Low Density Food Calorie density refers to the number of calories per gram of food. It is the simplest approach to healthful eating and lifelong weight management. Food that are HIGH in calorie density contain a high number of calories per gram; food that are LOW in calorie density contain a low number of calories per gram. Calorie density is the key to feel full without overeating. You’ll end up consuming a lot of calories to fill your belly when you eat too much calorie dense food. On the other hand, if you focus on low calorie density food, you can fill up on fewer calories because low density food contain a lot more water, which adds weight and volume to the food, but no calories. In a study published in the American Journal of Clinical Nutrition, researchers found that some high-calorie food – like bakery treats – not only such food won’t fill you up, but instead trigger your appetite to make you crave for more! In the research experiment, participants who were fed a meal of such food actually ended up eating twice as much over the rest of the day (3000 calories in all) as compared to those participants fed a low-fat and low-calorie meal! Now, here’s the deal, find fitter fast food. Look for low-fat, low-calorie, and fulfilling options. Brown rice, grilled skinless lean meat, whole-wheat bread, salads (they’re extremely filling actually!), soup, and best yet, plain water – goes along with any meal and you’ll feel full for sure!
So this is it! The ultimate secret to fat-shedding diet! Learn about your food, eat smart, and you’ll be shedding those fats away with not just a healthy body, but also a happy tummy!
Fat Burn Secrets 2: Fat Burn Mantra & How To Eat Like A Celebrity (And Not Get Fat!)
If Your Body Is A Car, Your Mind Is The Engine
Your mindset drives your body, it fuels your will and determination to work towards your goal. It can be difficult to achieve and maintain your ideal body shape and weight. It takes more than just healthy eating and regular exercise. A positive and motivated mindset is essential to keep you going. If you tell yourself negative things – “This is so hard, I can’t do this.” – You’re not going to make it far. But if you encourage yourself with thoughts like “I can do this. Nothing can stop me. I’m going to lose 5 pounds by the end of the week” – you’re motivated to achieve your diet goals. Mindsets are assumptions or beliefs you establish to govern your behaviour and choices. There are two types of mindset: fixed and growth-oriented. People with a fixed mindset think of the absolutes and allow little to no room for possibilities. They are fixated to their definite opinion and would not budge from that framed mindset. When faced with challenges, they tend to take the easy way out to avoid failure and embarrassment. This is a psychological principle known as self-handicapping.
People with a growth mindset strongly believe in possibilities. They’re open minded, willing to adopt new ideas and learn to improve. They take on challenges even at the risk of failing. They are open to embrace failure because they know they can learn from it.
Below are some common mantras (a.k.a slogan or motto) that distinctly describe the two mindsets:
•When I fail, I’m no good
•I’m either good at it, or I’m not
•When I’m frustrated, I give up
•My abilities determine everything
•When I fail, I learn
•I can learn anything I want to
•When I’m frustrated, I persevere
•My effort and attitude determine everything
Start cultivating a growth mindset and practice these mantras and your diet plan will work much easier with more satisfying results.
To Successfully Shed Fat, First Shed Your Negative Thinking!
Research shows that one of the many important factors that influence weight loss is your attitude – whether or not you believe you can do it and if it is worth doing. It’s a simple theory – what you think will affect how you feel, and in turn the actions you take. Similar to how conventional medications often treat symptoms of disease without addressing the cause, weight loss diets often address your weight without addressing what has led you to be overweight. Being overweight is not as simple as eating too much or moving too less – there’s an underlying combination of subconscious conditioning, self-worth issues, emotional difficulties and more. You might be able to lose a couple of pounds with solely changing your diet and doing exercises, but it won’t last long as symptom-specific diets will only be temporarily effective. By addressing the underlying psychological cause that led you to being overweight while applying balanced diet and exercise will ensure you a long-lasting weight loss. Follow these life-changing mantras that could help you eliminate any sort of destructive thoughts that sabotage your body weight.
1.Other’s opinions don’t matter as long as I love my body.
Eliminate the fear of other’s opinions. When we despise how we look and how we feel, our bodies reflect and adopt to these ideas. Due to the environmental conditions, many want to impress and live up to other people’s expectations – it’s all because of other’s opinions. But loving yourself must come first if weight loss efforts are to be effective. Shed your fears. Learn to love your own body and each small change that occurs to it through your dieting effort. 2.Steady and slow, learn as you go. Lose too fast, it may not last.A little goes a long way. Focus on progress over perfection because no perfections come along without long-term progression. Be patient and work with a well-planned diet for a long run. Your body takes time to adjust to all the changes. Diet done in a right way will ensure your body to be accustomed to the changes and the effects are definitely more lasting. 3.I may not be where I want to be, but I’m better than where I was.
“I don’t have enough time, 15 minutes of workout won’t make a difference” – sounds familiar? This is the kind of statement that gives yourself permission to veer from the healthy habits that help you lose weight. Don’t find excuses, a tiny effort done is always better than none. 15 minutes each day rather than none at all will still make a change to your body regardless of how significant it is. Always remember that each small step taken is a step nearer to your goal. Never underestimate yourself.
How To Eat Like A Celebrity (And Not Get Fat!)
When you see photos of Rihanna’s slim but glamorous silhouette or Jessica alba’s flat post-pregnancy tummy, you probably wondered how celebrities stay so lean or how do they always manage to snap back into shape in a blink of eye. Truth is some celebrities go to strange and outrageous lengths to get or stay thin even though most of them swear their perfect body comes from exercising and eating clean. It’s risky to just follow blindly with those alleged diet plans of celebrities.
But fret not! Because here are some legit useful and healthy tips quoted directly from A-list celebrity trainers that you could steal and not be wary of the risk!Other Details
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