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By Registered Dietitian Jayson Hunter

It’s unfortunate, but true: Many women feel the need to starve themselves when they have twenty pounds they want to lose so they can look great for a special occasion. Whether it is a wedding, class reunion or some other special event there is a tremendous amount of pressure on women to look great. And this pressure often leads to the yo-yo dieting and weight gain that is so prevalent in our society today.

You know the pattern: You starve yourself and seem to drop a ton of weight fast. But then when you go back to your normal eating patterns you gain not only the weight you lost back, but you gain even more!

And it’s all the result of one thing: Starving your body of the nutrients it needs.

As you’ve probably read somewhere by now, your body’s metabolism actually burns more fat when it’s fed more often. So if you want to lose dress sizes and inches fast you need to be good to your body. And that means eating the foods it craves to help it melt fat.

So here are 5 simple steps you can follow to help you lose twenty pounds of pure fat. And these steps will help you keep the weight off and end – once and for all – the yo-yo dieting dilemma.

Oh, but before I forget, at the end of the five tips I will tell you about a website for you to visit where you can even more great FREE info and even a 30 day meal plan to make your life even easier!

1. Increase Non-Starchy Vegetable Intake

You have probably seen this many times before, but I guarantee it is one of the most important steps to losing weight. Why you ask? One reason is because eating non-starchy vegetables increases your fiber intake which makes you feel fuller quicker.

Another reason is that vegetables are energy consumers. It takes more energy to digest a vegetable than a type of carbohydrate. You could actually be in a negative calorie balance if you compared one carrot’s calories to the amount of calories it took to digest and utilize that carrot.

There are studies that show on average for those that ate 4 or more servings of non-starchy vegetables a day were the biggest losers when it came to weight loss

2. Protein Should Be At Every Meal

To optimally preserve your lean body mass while losing weight it is extremely important to consume some type of lean protein at every meal.

Protein is a great nutrient to prevent you from overeating because it will fill you up quicker.

It is also another nutrient that is energy costly, which means it takes more calories to digest and utilize protein than it does a carbohydrate.

Your best sources of protein are beef, chicken, fish, eggs, and dairy.

3. Eat Whole Grain Carbohydrates

Consuming whole-grain carbohydrates regulates your insulin levels and keeps your body from producing too much insulin. This, in turn, keeps you losing weight.

Large amounts of insulin promote fat storage and fast digesting or simple carbohydrates produce large amounts of insulin. You want to limit or avoid these fast digesting carbs.

By doing this you not only improve your health, but will speed up your fat loss.

Some studies believe that up to 70% of successful weight loss stems from keeping insulin levels in check and to do this means eating whole grains and avoiding simple carbs.

4. Eat More Healthy Fats

Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products.

Healthy fats are great antioxidants. They also help with brain function and many other essential processes that take place in the body on a daily basis.

Essential Fatty acids also help prevent certain diseases such as heart disease and cancer. Some studies are starting to show that consuming Omega-3 products may boost your metabolism by as much as 400 calories a day.

5. Eat Frequent Meals

There is a direct correlation with eating patterns and volume of food consumed as well as insulin levels.

Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

By eating smaller portions throughout the day, you tend to eat less food overall. You also control your blood sugars because, by ingesting a steady state of nutrients throughout the day, your body has no need to significantly elevate insulin levels to handle large amounts of food.

Now of course I do recommend you exercise while making these 5 changes to your diet because nutrition and exercise go hand in hand for fat loss. If you make these simple changes to your diet and take part in an exercise program that has you burning calories then you will drop dress sizes and inches quickly, safely and permanently.

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet Homepage

Everybody has this question, and everybody wants not only an answer, but an answer that they WANT to hear…

The question:

Can I drink beer, wine, and/or whiskey and still get a flat stomach?

The most common answer you’ll get from trainers and other fitness experts is a big
fat NO…

Plain and simple - That’s bull-sh*t.

I have a whole chapter dedicated to THIS very subject in my How To Get Six Pack Abs manual titled:

“beer, whisky, wine & six pack abs”

and it describes

“How I drank beer, whisky, and wine on a weekly basis and STILL dropped my body fat to 7%, and developed six-pack abs.. no joke

The fact is most fitness experts have a moral obligation to steer you away from unhealthy habits – like becoming a raging alcoholic.

And when they do this, they sometimes lie to you and tell you that alcohol makes you fat…

but i’m here to tell you it’s bull-sh*t.

Alcohol doesn’t make you fat, it’s what it causes your body to “do” after drinking that makes you fa . t – like the severe drops in your blood sugar levels after drinking that makes you feel like your starving…

What happens is you get a huge surge of insulin (more than what is needed) and the little insulin hormones stomp around in your body looking for more sugar to transport…

When there isn’t any, it signals your brain to tell you you’re hungry…

You feed it, the insulin does its job, and everybody’s happy… Well, until the person looks into the mirror and realizes they’re fat.

Then their fitness expert friend tells them the alcohol made them fat… but it’s not the case.

It’s about a lifestyle change. For a lot of people, drinking alcohol is part of their life… whether it’s 1 drink a week or 10..

So how do you drink booze and still drop the lbz?
Here are 4 things you HAVE to know to keep from having to throw out the booze:

1) Know how many calories you’re eating per day – If
you’re not sure how many calories your currently taking in
from food sources, this is must have info. Just because
alcohol doesn’t make you f. at, doesn’t mean you won’t get
fat. Remember if you’re consuming more calories than your
burning per day, you’ll still gain w. eight.

2) Know how many calories are in the booze you’re
drinking when you do drink – Okay, now that you know how
many calories you’re getting from food sources, you need to
take into account how many calories you’re getting from booze..
make sure the combined total of “food & booze” still puts
you in a calorie deficit.

3) Exercise – Exercising 3-6 days per week, whether
it’s cardio or weight training is recommended. It’ll keep
your metabolism raging and fight off any excess water weight
from the booze.

4) An otherwise clean nutrition program – other than
the booze, you should be eating plenty of protein, moderate
carbs, and low to moderate amounts of f. at. Otherwise you
may run the risk of exceeding your maintenance calories
causing you to put on the dreaded excess f. at.

You can learn exactly how to drink booze and still get a flat stomach from the only place on the web that doesn’t discourage alcohol use as part of a healthy lifestyle by going here:

Women click here to get a Lean Sexy Stomach

Men click here to get Ripped Six Pack Abs:

‘til next time, Train Hard & Live Easy!

Todd Scott
HowtoGetSixPackAbs.com

Alright, so a few of my clients are itching to speed up their stomach fat loss. Although there are advanced strategies, I’m a big believer in setting a strong foundation of exercise & nutrition for at least the first 4 weeks.

At this point, once you have proper eating down pat, it has become a habit, and you’ve reached a point in your exercise program that you can crank the intensity to 100% - it’s time to speed the fat loss up with advanced nutrition strategies.

To get started, you need to calculate the number of calories you need per day to lose 2-3 pounds of fat per week. At week 4, you can begin Carb Depletion Staggering.

Make sure you understand these Advanced Stomach Fat Loss Strategies and start putting them to work once you have a handle on the rest of your program.

To learn exactly what you need to do to lose 6-8 pounds of fat in 2 weeks time, go Here:

If you’re trying to lose fat fast, there are a few ’secrets’ that are really simple once you get a handle on them.

And I’m going to give you a peak inside my ‘emergency’ system today, so hold on tight, and make sure you read this entire thing.

Three of the most important aspects of losing fat are, in order of importance:

1. nutrition
2. weight training (keeping your muscles from deteriorating)
3. cardio training for fa-t loss

Your nutrition is by far and away the most important part of your fat loss program. You can train with weights and do cardio until you turn 15 different shades of purple and you’ll still end up frustrated and confused if the nutrition part isn’t in order.

If you want to lose 8 lbz of fa-t in 4 weeks, here’s how to handle the nutrition portion…

For men, multiply your body weight (or your desired bodyweight) by 10

For women, multiply your body weight (or your desired body weight) by 8.

This number is the number of calories you should consume per day.

I’ve found it best to split it into 4-6 meals per day consisting of a ratio of 40-40-20 of protein-carbs-fa-t per meal.

I recommend you follow this protocol no longer than 4 weeks at a time. These calculations will put you in a severe calorie deficit.

This is what I call the “I wanna lose fa-t now! Nutrition Program”

It’s really easy, and REALLY effective.

However, if you follow it for more than 4 weeks, you’ll hit a sticking point and will need to make changes to your program to keep your metabolism revved at maximum capacity…

this sticking point is what I’ve named “the hamster wheel effect”…

yes, it’s a technical term

And it occurs frequently during any program, whether you’re trying to lose fat or gain muscle.

The thing is you’ll fall in 1 of 5 different categories, and based on your progress at particular benchmarks, you’ll need to adjust your program specifically depending on the category you fall into. If you’d like to minimize the amount of time you spend on the hamster wheel or avoid it all together, you can find detailed instructions at the

Lose Fat Fast homepage

Cardio is optional… I would keep it at a minimum, though, 20 minutes 3-4 days per week.

But it’s extremely important that you train with weights to make sure you reduce the amount of muscle loss, and to keep your metabolism burning at full throttle.

If you’re not sure of the appropriate training program to use or want a more detailed step-by-step instructions, you can find it here:

How to Get Six Pack Abs homepage

Seems there’s a new study breaking the news…

About the fountain of youth.

University of Wisconsin-Madison researchers found that red wine may be much more potent
than thought in extending human lifespan.

But it’s not just found in red wine, it’s also found in grapes & grape juice.

The active ingredient, resveratrol, is a natural ingredient believed to protect the heart against the effects of aging, control the effects of age related disorders in humans, and reduce glucose levels in diabetes patients.

Well, I know what you’re thinking…

“how does red wine fit into a ‘fat-loss’ program? I thought alcohol makes ya fat?”

Don’t toss it out just yet, grasshopper.

You can drink red wine and other alcohols and STILL lose fat.

I show you exactly how you can do it in the

Lose Fat Fast program

And the ONLY way to learn these techniques is if you have a copy of How to Get Six Pack Abs.

In fact, here at HowtoGetSixPackAbs.com headquarters, we’re the ONLY online fitness program in the world that doesn’t discourage alcohol use as part of a healthy lifestyle…

To learn how you can take a sip from the fountain of youth, and STILL lose fa-t, simply go here to download your program:

Lose Fat Fast program

’til next time, train hard & live easy!

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