Howt

oLoseWei
ghtFast
er,
ButSaf
ely

Ify
ou'rel
ookingtospeedupweightloss,I
'dal
soencour
agey outobemindf
ulofthefoodsyou
eatthatyoudon'
tchooseforyoursel
f.Thi
nk:f
oodpushersatworkory
ourkids’
left
ov er
s.
Notici
ngwher ey
ourextr
acalori
esactuall
ycomefrom i
sanotherst
eptomakingbetterchoi
ces
i
nt heshortandl
ongterm.

I
nmyexper
ience,
ther
eareafewothert
ipst
hatholdtr
ueforal
mostal l
ofusacr
osst
heboar
d
—andt
hey’
reconcept
sthatwecanputi
ntopract
icebegi
nni
ngrightnow.

So,
her
e’swher
etost
art
:

1.Eatmor
eveget
abl
es,
all
oft
het
ime.

It
’st
hatsi
mple,Ipromi
se!I
fyout
hinkaboutmaki
nganymealmostl
yveggi
es( atl
east50%of
anyt
hingt
hatyou’r
ehavi
ng),y
ou’
reontheri
ghtt
rackt
obet
terheal
thandweightloss.

2.Bui
l
dabet
terbr
eakf
ast
.

Allmealsareimportant,butbreakf asti
swhathel psy oustartyourdayont heri
ghtt r
ack.The
best,
hearti
estbreakfastsareonest hatwil
lfi
lly
ouup, keepy ousat i
sfi
ed,andst aveoffcravings
l
aterintheday.Aimt oeatany wher ebetween400and500cal ori
esf oryourmor ni
ngmeal ,and
makesur eyou'r
eincludingasour ceofleanprotei
npl usfil
l
ingf at(e.
g.,eggs,unsweetened
Greekyogurt,
nuts,ornutbut t
er s)andf i
ber(v
eggi es,fr
uit
,or100%whol egr ai
ns).Start
ingy our
daywithabloodsugar -stabi
l
izingbl endofnutri
ent swill
helpy ouslim downwi thoutsacri
fice.

3.Knowy
ourl
i
mit
swi
thsal
t.

Sincesalti
sapr eserv
ati
ve,packagedandpr ocessedf oodsar
eoftenhi
ghestinsodi
um —
somethingtokeepi nmindwhenpl anningyourmeal s.Whenitcomesbybuyingsnacks,a"l
ow
sodium"producthast obe140mgorl essperserving—soi fyou'
reREALLYinabind,youcan
foll
owthatguideli
neforwhattoputiny ourcart
.

4.Dr
inkmor
ecof
fee.

Star
tyourdaywithacupofjoe.Caffei
neisanatur
aldiur
eticandanexcel
lentsour
ceof
anti
oxi
dants,
whi chpr
otectyourcel
l
sfrom damage.Youcanhav eupto400mg—aboutavent
i
Star
buckscoffee—daily,
accordi
ngtotheDiet
aryGuidel
inesforAmeri
cans.
Notmuchofacof f
eedr i
nker?Teaisalsoanat ur
aldiuret
ic,andtypesofherbalt
easuchas
dandelionorfennelrootcanalsolendahand.I nfact:Whenar ecentstudycomparedthe
met aboli
ceffectofgreentea(i
next r
act)wit
hthatofapl acebo,resear
chersfoundthatt
he
green-t
eadrinkersburnedabout70addi ti
onalcal
oriesina24- hourper
iod.

5.Ski
psugar
ybev
erages.

Wej ustdon'tfeelfullbyli
quidcalor i
esinqui t
et hesamewayaswedor eal f
ood.Dr i
nkinga
j
uiceorcar amel coffeedrinkjustisn'tassatisfyingaseat i
ngabowl ofv eggie-andprotei
n-
packedst i
r-f
ry.Somoni t
oryourint akeofjuice,soda, sweetenedcoffeeandt ea,andalcoholi
c
beverages.Ifyouconsumeeachoft hosebev eragesduringtheday,you'l
lhav etakeninatleast
800ex tr
acal ori
esbyni ghtti
me—andy ou'
llstil
lbehungr y.(
Inci
dent
al l
y,al
cohol maysuppr ess
themet aboli
sm off at,makingittougherf ory out oburnthosecalor
ies.)

6.Buyasetof5-
poundwei
ght
s.

It
'saone- t
imeinvestmentyou'l
lneverregret.Here'
swhy :Strengt
ht r
aini
ngbuildsleanmuscle
ti
ssue, whi
chburnsmor ecalori
es—atwor koratrest—24hour saday ,sev
enday saweek.The
morel eanmuscley ouhave,t
hef asteryou'
llsl
im down.Howdoy oustartst
rengthtrai
ning?Try
somepush- upsoraf ewsquat sorlunges.Usey ourfreewei ght
st operf
orm si
mpl ebicepcurl
s
ortr
iceppul l
sri
ghtinyourhomeorof fi
ce.Dot heseexercisesthreetofourti
mesperweek, and
you'
llsoonseear apidimprovement .

7.Eatspi
cyf
oods—ser
iousl
y!

Itcanactuall
yhelpyoucutbackoncalori
es.That '
sbecausecapsai ci
n, acompoundf oundin
j
alapeñoandcay ennepeppers,may(sl
ightl
y)increasey ourbody'sreleaseofstresshormones
suchasadr enali
ne,whi
chcanspeedupy ourabili
tytoburncalories.What '
smor e,eat
inghot
peppersmayhel pslowyoudown.You'relesslikelytowol f
eddownt hatplat
eofspi cyspaghet
ti
—andt hereforestaymoremindful
ofwheny ou'r
ef ul
l.Somegr eataddsbesi deshotpeppers:
gingerandturmeric.

8.Got
obed.

Ther
e'stonsofr esear
chthatdemonst
rat
esget t
inglessthanthedesir
edamount—about7
hour
s—ofsl eeppernightcansl
owdowny ourmet abol
ism.Plus,
wheny ou'
reawakeforl
onger,
you'
renatural
lymor eli
kel
ytosnackonmidnightmunchies.Sodon'tski
mpony ourZZZ'
s,and
you'
l
l berewardedwi t
hanextraedgewhenitcomest olosingwei
ght.

9.Keepaf
oodj
our
nal
.
Loadsofresear
chdemonst
ratespeopl
ewhologev er
ythi
ngtheyeat—especi al
lyt
hosewholog
whil
ethey'
reeati
ng—aremorelikel
ytol
oseweightandkeepitofff
orthelonghaul.Thehabi
t
al
sotakeslessthan15mi
nutesperdayonaver
agewheny oudoitr
egular
ly,accor
dingtoa
2019studypubl
ishedi
nObesit
y.

Startt
racki
ngonanapplikeMyFitnessPalorusear
egularnot
ebook.I
t'
ll
hel
py oustay
accountabl
eforwhaty
ou'veeaten.Plus,
youcaneasi
lyi
dentif
ysomeotherareasofyourdai
l
y
eatsthatcoul
duseali
ttl
eimprovementwheni t'
swr
it
tenoutinfr
ontofyou.

10.Takeawal
k!

Don'tgetmewr ong—exer ci
singatanyt i
mei sgoodf oryou.Butev eningact i
vi
tymaybe
part
icul
arlybenef i
cialbecausemanypeopl e'
smet abol
ism slowsdownt owardtheendofthe
day.Thirt
yminut esofaer obicactivi
tybef
or edi
nnerincreasesy ourmet aboli
crateandmaykeep
i
televatedforanot hertwoort hreehours,evenafteryou'vestoppedmov i
ng.Pl
us,i
t'
ll
helpyou
rel
axpost -
meal soy ouwon' tbet emptedbyst r
ess-i
nducedgr azingthatcanr ackupcalor
ies.

Togai
nmor
especi
fi
cti
psonhowt
oloosewei
ghteasi
l
yyi
ucanv
isi
t

ht
tps:
//pel
umi
olowe2-
73c23.
gr8.
com/