100 Fat Loss Tips for Optimal Results

100 Fat Loss Tips For Optimal Results
Losing weight doesn’t have to be a mystery. The following fat loss tips provide practical, real world advice that will help you get on track today.Looking to lose fat? Fat loss can seem like a mystery, almost impossible at times, and when achieved difficult to maintain. Most of us don’t just want to lose fat; we also want to look good and have a high degree of muscle definition.
The following fat loss tips can help you lose weight, maintain muscle, or even get ripped and get those six pack abs you’re after.
100 Fat Loss Tips1) Instead of picking a diet, focus on dedicating yourself to a new eating lifestyle. If your diet plan isn’t sustainable once you lose the fat, you run a strong risk of regaining most of what you lost because you will be back to your old habits.
2) Cut out as much white sugar from your diet as possible, including processed foods that contain added white sugar.
3) Cut out as much white flour from your diet as possible, including processed foods that contain added white flour.
4) Don’t starve yourself. Starvation is one of the worst ways to try and lose weight. Not only will you lose valuable muscle, but once the starvation plan is over you risk gaining substantial amounts of bounce back weight. Men should not eat under 1800 calories per day, and women no fewer than 1200 calories per day.
5) Late night eating is ok and won’t slow fat loss if your overall daily calories are reasonable and inline with your weight loss goals.
6) You do not “need” cardio to lose fat. While cardio is beneficial for improving overall health, if your calories are inline with your weight loss goals you do not need to perform any cardio.
7) When starting a weight loss plan, don’t jump into the deep end of the exercise pool and try to workout every day of the week. Start slow, with low intensity workout sessions and build gradually. If you get excessively sore only a few weeks into working out, you risk losing motivation.
8) Allow yourself one cheat hour or cheat meal each week where you are allowed to eat something that isn’t on your fat loss diet plan – within reason of course! Don’t eat an entire bag of chips and a quart of ice cream.
9) Fat in foods does not make you fat, excessive amounts of daily calories does. Make sure your fat loss eating plan has at least 20% of your calories from healthy fats.
10) If you want to maintain as much muscle mass as possible when losing fat, do NOT switch to lighter weights and higher reps. Continue to train with the same intensity and weight. If you tell your body it does not need all the strength it currently has, you are encouraging it to drop muscle mass.
11) Big night-time eaters should consider intermittent fasting. You abstain from eating for 16 to 20 hours per day, and consume the bulk of your calories the last 4 to 8 hours each day. This allows for a big night-time meal as long as it is within your daily calorie limits.
12) Abs are made in the kitchen. Performing endless number of crunches and sit ups will not “carve out a six pack”. Only weight loss will, and all that requires is fewer calories per day. Train your abs like every other muscle group – with a sensible number of sets.
13) Allow yourself to adjust your weekly cheat window around social gatherings and life events so you do not have to avoid celebrating “a little” with family and friends.
14) Make sure you’re drinking plenty of water and staying hydrated.
15) Addicted to ice cream? Try sugar-free pudding made with low-fat milk when you get that ice cream craving.


16) Hate veggies? Spinach hides well in most foods. Simply place diced spinach in a suate’ pan with a small amount of olive oil and heat gently until it wilts down. Then place the spinach into or on your favorite dish and you’re done! It’s virtually tasteless and adds a ton of nutrition.
17) Don’t just try to cut fat, work to build muscle. Extra muscle mass increases your metabolism, allowing you to eat slightly more each day without gaining weight.
18) Make sure you are getting plenty of daily protein, especially if you are exercising. Men should aim for a minimum of 150 grams per day, and women 100 grams per day.
19) It’s better to just try and eat healthier than it is to jump into a fad diet.
20) Cut out all drinks with calories. Calories from drinks add up quickly.
21) Store bought juices are not very healthy choices. They lack the pulp from the fruit. The pulp carries most of the fruit’s nutritional value, leaving you drinking mostly sugar and empty calories. You are better off just eating the fruit.
22) Sweet tooth? Strawberries and blueberries have very few calories. You can snack on these foods almost freely throughout the day without worry about gaining fat.
23) Drink 12 ounces of water immediately before each substantial meal. You will also want to sip water throughout your meal. This will help fill the stomach and reduce your tendency to want to overeat.
24) Treadmill or stairmaster cardio boring you to death? You don’t have to be chained to machines. Fun forms of exercise will burn nearly as many calories if not more. Walk the dog, play mini golf, have sex, swim or wrestle with the kids.
25) Know that cardio is not a magic weight loss bullet. Walking 2 miles on the treadmill doesn’t even burn off the average candy bar. You are better off dialing in your diet first before adding cardio.
26) Prepare your weekly work meals in advance. This will make it far less likely that you make a run for fast food or the vending machine.
27) Take healthy snacks to work like fruit, string cheese, almonds, etc.
28) Keep packs of sugar-free gum at work, in your car, and near your comfortable chair at home. If you get a craving for a snack, make yourself chew gum for at 15 minutes. This will give you something else to focus on.
29) Allow 10% of your daily calories to come from “junk” food. A little bite of chocolate can be just the thing you need to make it through a bad day.
30) Keep dark chocolate Kisses around, and allow yourself to eat just one every time you get a sweet craving.
31) Supplement with a quality multivitamin.

32) Supplement with fish oil. Fish oil supports joint health, brain function and much more.

33) Use protein supplements to help you achieve your daily protein requirements. They are very low in calorie and convenient.

34) Commit to going to bed earlier each night. The earlier you hit the sack, the less likely you are to reach for more night-time snacks.

35) Having a pig out at work? Don’t get anywhere near the food. Don’t even allow yourself to see it. Stay away completely!
36) When given the choice between grains and fruit and veggies, you are better off eating the fruits and veggies.
37) Surround yourself with positive, successful people who are working towards the same goals as you are, or who have achieved what you are trying to achieve.
38) Hire a quality, experienced personal trainer who has experience with figure competitions or bodybuilding. They are masters at discipline and will have a lot to teach you.

39) Analyze situations or places that lead to binge eating, and try to avoid them.

40) Going crazy and planning to binge eat no matter what? Choose a steak, endless nuts and/or fruit rather than junk food. It’s far better to overeat healthy food than to overeat junk.

41) Don’t bring temptation foods into the house, ever. No excuses.
42) When possible workout each day when you have the most energy. You will be far less likely to lose motivation and not exercise at all.
43) Fill your workouts with the most effective exercises, primarily compound movements. Compound lifts are the most intense, and provide the most bang for your buck.

44) No time for cardio? Decrease the rest periods between your weight training sets to 15-30 seconds. This will keep your heart pumping, and calories burning.
45) For an intense weight training boost, slow down your reps to a 4 second count. This will make each set incredible taxing.
46) Consider using high intensity interval training (HIIT cardio) instead of treadmill grinding. Studies indicate that HIIT is a very effective fat burner. BXT Burn before your workouts will have your burning twice as many calories than workout alone. 
47) Take the stairs, everywhere.
48) Park in the furthest possible spot from the door, everywhere.
49) Avoid as many processed foods as possible. Use this rule when buying food…the fewer the ingredients and chemicals, the better!
50) Avoid margarine. It is a fake food. You are better off eating a small portion of butter. Butter is nutritionally dense, and when used appropriately can add a lot of nutritional value to a cutting or weight loss diet.
51) Cut out the alcohol. It’s simply wasted calories, no pun intended.


52) Consider using fullbody workouts 3 times a week. They are far more intense than they appear, working the entire body instead of one or two bodyparts.
53) Get enough sleep! Take naps when you can. You are more likely to cheat or binge when you are tired and weak.
54) Morning training might be just what you need to spike a sluggish metabolism.
55) The first week of weight loss will be abnormally high. You’re body is flushing water due to lower carb and sodium intake, reduced digestive demands, etc. Don’t expect to lose weight at this pace during the coming weeks.
56) Monitor your weight loss during weeks two and three of your diet. If you’re not losing weight fast enough, cut calories by 200 per day and hold steady for another two weeks before making any further adjustments.
57) Carb cycling can be an effective fat burning practice. After determining your daily protein requirements, and removing 20-30% of your daily calories for healthy fats, figure out the average amount of carbs you need per day, and then set up high, medium and low carb that keep that average. Cycle between these days.
58) Diet pills do not change eating habits. You MUST commit to a new eating lifestyle; preferably one that is centered around your eating habits.
59) Improve your workout performance with creatine. It is one of the most studied supplements on the planet, and it relatively inexpensive to boot.
60) Pre-workout formulas can provide the needed energy boost to take a workout from ho hum to hardcore. If you feel tired when exercising, or feel like you are missing an edge, sample a few pre-workout formulas.
61) Eat smaller, more frequent meals. This way if you start to get hungry, your next meal isn’t too far away.
62) Use a tested and proven workout routine. Don’t just head to the gym and do “whatever.” The more focused you are with your training, the better your results will be.
63) Before heading out to a restaurant, check the menu online and locate several healthy choices before hand.
64) Eat slowly and enjoy the taste of your food. This will also help prevent overeating, as your brain will have more time to process when your stomach is full.
65) Use a smaller plate or bowl. It’s harder to over-stuff.
66) Eat no more than a serving of any specific food at a sitting. A serving will be no larger than the size of your fist.
67) For major meals use the “one-third” rule. Fill one-third of your plate with veggies, one-third with carbs and one-third with meat/protein.
68) Research indicates that supplementing with glutamine may help prevent muscle loss. The more extra muscle you retain while cutting, the better.
69) Consider CLA supplementation. Research indicates it may help to reduce body fat, and it is great for overall health.
70) Create your own meal choices menu; one that includes side dishes and healthy dessert choices. Make sure you stock all ingredients for these dishes so you can have whichever one you crave at any given time.
71) Clean your cupboards. Trash everything that you no longer eat. It’s like hitting the “reset” button.
72) Try something new and different, like hot yoga, hiking or taking a spin class.
73) Watch weight loss programs like the Biggest Loser. They are on Netflix, and available 24 hours a day when you need motivation.
74) Read body transformation stories found on Beextreme’s Facebook page. Not only are they motivating, but you will also pick up quite a few tips.
75) Keep a training journal, off and online. Track your progress in a notebook and keep it online. You will find that online communities are full of encouraging individuals with the same goals.
76) Keep an online diet journal. This will help you more precisely monitor calorie, protein, fat and carb intake.
77) Take a 5 minute breaks for every hour you watch TV and do some form of exercise – kettlebell swings, sit ups, treadmill. This may add up to 2-3 more cardio sessions per week, or an extra workout or two.
78) Try to get your partner to join you. Fat loss is much easier if your partner is working with you.
79) Eat more fiber. It helps to slow down digestion which will leave you feeling full longer.
80) Going on vacation? Plan a few active activities like hikes or biking.
81) Be careful about reaching for “low-fat” foods, as they often contain added sugar to make them taste better.
82) Be careful about reaching for “low sugar” foods, as they often contain added fat to make them taste better.
83) Commit to eating several servings of fruit each day. These snacks can help get you through a period of the “munchies.”
84) Hate fish? Try tilapia. It’s virtually tasteless and easy to find at your local grocery store.
85) Always perform cardio after lifting, and not before. Maintaining muscle mass should always be a priority, not only for appearance but also for metabolism. Always lift weights when you are at full energy levels.


86) Be realistic…you’re going to have bad days. Don’t let 1-2 bad days pull you off course. Get right back at it!
87) Having issues understanding portion sizes? Pull out the measuring cups and buy a food scale. Food scales are available at Wal-mart for a very inexpensive price.
88) Set aside the diet soda and drink water or a whey protein shake instead. The sweetness of diet sodas confused the taste buds, and contribute to increased sugar cravings.
89) Learn to season your bland food. There is a world of seasonings at your disposal that are both healthy and tasty. Take time to visit Muscle & Strength’s low calorie recipes and start experimenting with new spices and seasonings.
90) Dump your current yogurt and check out Greek yogurt. It is much higher in protein, and a better overall choice. Greek yogurt can also be used as a substitute for sour cream.
91) Learn to make veggies soups. Turn bland veggies into a tasty soup side dishes that you’ll actually want more of. Most veggie soups are low calorie, allowing you to consume bowl after guilt free bowl.
92) Avoid buffets and all you can eat meals at all costs. No exceptions!
93) Dump the cheese on sandwiches and pile on the veggies – pickle slices, fresh onions, tomato slices, peppers, spinach leaves, etc.
94) Not sure where to start with healthy fats? A little butter is a great choice. Nuts, seeds, avocados, eggs are also wonderful choices.
95) Hitting the salad bar? Avoid fruit salads, as they usually contain syrups or sugars. You also want to avoid bacon bits, cheese, croutons and most salads dressings. Use a small amount of oil and vinegar dressing.
96) Use more salsa. Salsa is an easy way to add some taste to bland foods, from baked potatoes to chicken breasts.
97) Use your crock pot. You can let meats and veggies cook all day and prepare large meals with very little effort.
98) Buy a steamer and start steaming your veggies, chicken and fish.
99) Your scale weight can jump around for a myriad reasons – irregular bowel movements, a large carb or sodium day, etc. Don’t panic if your diet is on track but see a temporary spike on the scale.
100) Hate breakfast? Blend a fruit smoothie, with a scoop of your favorite protein powder and some yogurt.

4 Weight Loss Tips that are more helpful than eat less and move more!

If you’ve heard it once, you’ve heard it a million times: the key to losing weight is to “eat less and move more.” While it is often repeated advice, and can work for a period of time, it doesn’t exactly paint a complete picture when it comes to weight loss. Trust us, there is a whole lot more going on.
The following advice is far more helpful. Based on the ways our bodies actually function, these practical tips will help you maintain momentum  and avoid hitting those dreaded weight loss plateaus!


1. Get sufficient sleep. If you are serious about losing weight, you have to make sure you are getting enough sleep. When you don’t sleep properly, your hormones will get all out of whack, preventing you from losing weight. Lack of sleep increases your body’s production of the hormone ghrelin which, to put it simply, increases your sense of hunger. To make matters worse, being sleep deprived decreases your production of the hormone leptin which helps you to feel satisfied. During this time you are likely to be more interested in simple carbohydrates like a bagel at breakfast or a donut at the office. Lack of sleep can also mean an increase in cortisol (which can cause fat to be stored around your middle) and ups insulin resistance which can increase your risk for diabetes. If you want deep restful sleep that won’t leave you feeling groggy in the morning Blackout is the answer to your prayers. Blackout was designed to not only help you fall asleep but stay asleep. It also helps reduce cortisol levels with a mild detox to keep your body in an optimal fat loss state 24 hours a day. 
Ask yourself:
  • Am I averaging at least 7 hours of sleep per night?
  • If not, am I willing to make concessions to get a better sleep? For example: Can I turn my phone off a little earlier? Can I record my favourite show instead of staying up late to watch it?


2. Don’t try to out train your dietIt is unfortunate but sometimes too much exercise can lead to an increase in appetite. If you put in a solid sweat session and then run home and eat and eat and eat, you are likely going to consume far more calories than you burned and you won’t lose weight. You have to make sure that what you are doing is in line with your goals. If you are just trying to lose a few pounds, doing intense exercise like two-a-days, insane amounts of steady-state cardio, or spending hours in the weight room every day, can lead to an insatiable appetite and work against your goals.
Ask yourself:
  • Is the exercise I’m doing increasing my appetite to the point where I might be sabotaging my goals?
  • What sort of exercise can I do instead to see how it makes me feel? 

3. Eat foods that make you feel satisfied. People think eating right is boring. The truth is, it can be both delicious and satisfying. There are foods out there that will fill your stomach and give you that physical sensation of being satisfied but if you aren’t enjoying the food, you won’t  actually be satisfied. Forcing yourself to eat foods you don’t like will just cause you to start foraging through your pantry later on in the evening. Fortunately, with the BeeXtreme Meal Plan you can get 30 days worth of healthy meals and snacks that are sure to satisfy your tastebuds. No more menu planning, no more boring dishes. Each week, we give you a detailed grocery list so all you have to do is grab the ingredients and follow along. Why not let us help you balance your diet? Get your BeeXtreme Meal Plan here!

​Ask yourself:
  • Am I eating foods I can’t stand because I feel like I am “supposed” to?
  • What can I do to enjoy my eating experience?


4. Choose the right amount of cardio. For a long time, all women ever wanted to do was cardio. Now, many are embracing strength training and heavy lifting. This shift is wonderful but it has also meant that people are throwing cardio under the bus and calling it a waste of time. Cardio is a really powerful fitness tool — when used correctly. Moderate-intensity, steady-state cardio is a great way to burn calories and it can improve your work capacity which means you can improve your training! It can also help your recover from your strength training sessions. Whatever your chosen cardio activity, make sure it is one that keeps stress levels low and your appetite in check.
Ask yourself:
  • What type of cardio to I enjoy most?
  • Can I spare 20 minutes twice a week to do a low or moderate-intensity cardio workout?
  • How did that cardio workout make me feel? Did it increase my appetite? Do I feel energized?If yes, stick with it for a few weeks and see if your weight loss increases.
Once you make a change to any one of these elements, stay at it for a few weeks. After that time is up, evaluate your progress.

So if your weight loss has stalled, examine these tips to see if there is anything in your plan that you can adjust. Losing weight is a process. Be patient with yourself and if things aren’t working, don’t be afraid to mix things up!

Have you hit a plateau? Will you be trying one (or all) of these tips?

Get your 2 month transformation guide for free with any purchase through BeeXtreme! 

Losing weight after 30 IS POSSIBLE! Here’s how! 

Losing weight at any age is a huge challenge. But losing weight after 30 is especially hard. Why? Because it takes a lot of time to create weight loss for women over 30. And it’s nearly impossible to find extra time during a stage of life when career and family are top priorities.
So is it impossible for a woman in her 30s to lose weight? Absolutely not! It just takes smart planning and organization.
Use these tips specifically tailored to address the unique challenges you face when you try to slim down at 30 and beyond. 


Losing Weight After 30: The 5 Best Tips 

Identify and eliminate barriers. Everyone faces a few roadblocks during the weight loss process, but when you’re in your 30s the challenges are likely to be time-related.  Lack of time due to work and family obligations are likely to get in the way of your best weight loss efforts. 
To win the weight loss battle, you need to know what you’re up against. Almost any barrier  – including lack of time – is manageable. But you have to know what it is before you can develop a plan of action. At the start your weight loss process, take at least 20 minutes to identify your weight loss barriers. This simple step will save you time and energy from setbacks later.
Once you identify barriers, it becomes easier to overcome them. If lack of time is a problem, ask your spouse for help managing childcare or chores so you have time for healthy meal preparation and a regular home exercise program.


Understand muscle and metabolism. If you want to keep a healthy metabolism to lose weight in your 30s, you need to maintain muscle.  Women in their 30s need to be especially careful about building and keeping muscle mass to support a healthy metabolism.  “Women start losing muscle in their 30s and unless that muscle is challenged and maintained with regular workouts, muscle loss will slow the metabolism.” Protein will keep your muscles in check and your metabolism high. If you haven’t had a chance to check out our Whey Protein Isolate Crave do it now! So how does a woman with a busy life work out to keep her calorie burning fires from fizzling?  If you can’t get to the gym, there are simple strength workouts you can do at home.  Short, intense exercise sessions will also help you to burn more fat. Our top selling Fat Burner BXT Burn taken before a workout is guaranteed to give you quicker results than workouts alone.


Get organized. It might seem like life will settle down when the kids are older or when you career is more established, but trust me, it won’t.  Now is the time when you need to set up healthy lifestyle habits that will help you lose weight and keep it off for life. Meal planning for weight loss is one of those routines that you need to learn when you are losing weight after 30.  Set aside one day each week to shop for healthy food, prepare diet-friendly meals for the whole week and set up your refrigerator with healthy snacks. You can even schedule your workout sessions. Ask your spouse or family members to help if necessary to make this habit a priority.


Stop falling for fad diets. Women in their 30s are too smart and too sophisticated to fall for the popular diet trends that younger women fall for. Ariane explains why these fads can cause harm. “If you’ve dieted on and off until your 30s, chances are your metabolism is confused. With every new diet attempt, you may put your body into starvation mode and weight loss is harder and harder, ” she says. Your first step to healthy eating is to evaluate your daily caloric intake.  You should also keep a pre-diet food journal.  Then make sure you eat enough protein to maintain a healthy metabolism, limit your sugar intake, and monitor your carbohydrate intake to stay energized and satiated throughout the day. 

Learn to manage stress.  Your 30s may be the most stressful time in your life.  Babies, job stress and relationship issues can keep you awake at night.  Even the simple act of dieting can cause stress.  But those challenges can cause problems if they are not addressed.  “Life stress can challenge your metabolism by activating the stress response and in turn fat storage,” says Ariane, “so balance in lifestyle is key.”  Get support from friends and family or reach out to a certified professional if you think that stress is preventing you from losing weight.
​If you are a busy woman trying to lose weight after 30, you might be tempted to back burner your health and your weight. Or worse yet, you might go on the first diet you see in a fashion magazine.  Don’t make those mistakes.  Now is the time when your decisions have real long-term consequences.  Make the best choices for lifelong health and well-being. Weight loss for women after 30 is possible with smart organization, support and a healthy dose of common sense.

7 Day Flat Tummy Cleanse

Battling excess weight can be one of the most frustrating, challenging, and emotionally draining experiences on this earth. Many people struggle with the never-ending battle to lose weight and get healthy. Despite the numerous fad diets, exercise regimens, and magic pills for weight loss, Americans continue to grow larger and larger in leaps and bounds. Losing weight isn’t easy. Most people who follow a diet will put that weight back on over the course of a 3-5 year period. The only way to keep it off is a LIFESTYLE CHANGE.
Lifestyle change? What do you mean? First you’ll will have to forget that word “diet”. When a person goes “on” a diet, that usually implies they will “go off” the diet at some point. A typical diet is something you do for a period of time. What happens when you go off the diet? You gain all that weight back. With this 7 day detox we will train your taste buds to desire and crave healthier foods so you don’t have to think about dieting again!
 
Most common health improvements after a smoothie detox:

  • Weight Loss
  • Increased energy
  • Mental clarity
  • Better sleep
  • Reduced cravings
  • Less bloating

 
Why should you do a smoothie cleanse?
 
There are many factors that contribute to weight gain and the one that is most overlooked is excess toxins in the body. When the body is overloaded with toxins, it transfers energy away from burning calories to work harder to detoxify the body. In other words, the body does not have the energy to burn calories. However, when the body is efficiently getting rid of toxins, the energy can be used to burn fat.
 
Do you need to detox?
 

  • Do you crave sweets, bread, pasta, white rice, and potatoes?
  • Do you eat processed foods such as tv dinners, lunchmeats, bacon, or fast food 3 x a week?
  • Do you drink caffeinated beverages like coffee and tea more than 2 times a day?
  • Do you drink diet sodas or use artificial sweeteners at least one time a day?
  • Do you sleep liess than eight hours per day?
  • Do you drink less than 64 ounces of water a day?
  • Are you sensitive to smoke, chemicals or fumes in the environment?
  • Have you taken antibiotics, antidepressants, or other medications?
  • Have you ever taken a birth control pill or other estrogen?
  • Do you have frequent yeast infections?
  • Do you have “silver” dental fillings?
  • Do you smoke?
  • Are you overweight or have fat deposits?
  • Do you feel tired, sluggish or fatigued throughout the day?
  • Do you suffer from bloating, indigestion, or frequent gas after eating?
  • Do you feel sad or depressed?
  • Do you have puffy eyes, feel anxious, or stressed?
  • Do you get breakouts or rashes?

 
The more anwers to “yes” the greater potential toxic burden you may be carrying and the more you’ll benefit from this detox.
 
The idea of this 7 day detox is to drink these smoothies for 7 days, snack on healthy veggies, and drink a ton of water! The shakes should make enough for 3 meals. Please snack on healthy veggies as needed throughout the day. Celery, cucumbers, apples, etc. are good ideas for snacks. Smoothies will stay good for up to 2 days in the fridge. You may alter the cleanse and only drink 2 smoothies and one healthy meal a day. Stay close to lean meats as you possibly can (3 oz. serving sizes), a salad with low calorie dressing, and a fruit for dessert or to curb your sweet tooth. 
 
Day 1
 
3 handfuls spinach
2 cups water
1 apple
1 cup frozen mangos
1 cup frozen strawberries
1 handful frozen or fresh seedless grapes
1 stevia packet
2 tablespoons ground flaxseeds
 
Day 2
3 handfuls spring mix
2 cups water
1 banana
2 apples
1.5 cups frozen strawberries
2 stevia packets
2 tablespoons ground flaxseeds
 
Day 3
1 handful spring mix greens
2 handfuls spinach
2 cups water
1.5 cup frozen blueberries
1 banana
1 apple
1 packet stevia
2 tablespoon ground flaxseeds
 
Day 4
2 handfuls kale
1 handful spinach
2 cup water
2 apples
1.5 cup frozen peaches
1.4 cup frozen mixed berries
2 packets stevia
2 tablespoon ground flaxseeds
 
Day 5
3 handfuls spinach
2 cup water
1 c frozen peaches
1 handful fresh or frozen seedless grapes
1.5 cup blueberries
3 packets stevia
2 tablespoon ground flaxseeds
 
Day 6
2 cup fresh spinach
1 cup pineapple chunks
2 cups frozen peaches
2 bananas
1.5 packet stevia
2 cup water
2 tablespoon ground flaxseed
 
Day 7
2 handfuls spring mix greens
2 handfuls spinach
1 banana
1.5 cups pineapple
1.5 cup frozen mango chunks
1 cup frozen mixed berries
3 packets stevia
2 cups water
2 tablespoon ground flaxseeds
 
Tips for success!!
 

  • Add protein to your shake to help you feel fuller longer.
  • Expect your weight to fluctuate- this is perfectly normal
  • Add ice
  • Make it taste good
  • Drink plenty of water
  • Drink herbal teas
  • Keep your bowels moving. Your bowels should move 1-3 times per day. It is imperative that your bowels move toxins out of your system while cleansing. If you do not move bowels for 24 hours please take a laxative such as mag07.
  • Don’t starve yourself! Be sure to snack between smoothies. This is not a starvation diet. Great snacks are high protein ones such as peanut butter or hard boiled eggs. You can also snack on uncooked veggies, fruits, and unsalted or raw nuts and seeds.

 
YOU SHOULD EXCEPT AND WELCOME DETOX SYMPTOMS:
 

  • Headaches, pains, nausea. If you’re a coffee drinker, expect a headache the first few days. You may take Excedrin migraine to help your body with the caffeine withdraw.
  • Cravings- As your body detoxes, it craves foods it was used to. These will begins to decrease as your body gets rid of this toxic overload.
  • Fatigue- allow time to rest during this detox. Eliminating toxins will drain you and sometimes make you feel exhausted.
  • Irritability- not eating some of your favorite foods will make you irritable.

 
 
Results are guaranteed if you follow the exact recipes, drink your water, and give up 7 days to detox your body temple. Some lose 10-12 pounds in a week. I promise you, you make it through a week and you will FEEL AMAZING!
 

Goal Setting will get you RESULTS, how?

Goal setting is an essential strategy for exercise behavior change and adherence, and the importance of short-term process goals for fostering intrinsic motivation. The purpose of goal setting is to accomplish a specific task in a specific time frame. Goals can be as simple and time limited as making a sandwich for lunch and as complicated and encompassing as earning an advanced degree. Goal setting provides a plan of action that focuses and directs activity and emphasizes a clear link between behavior and outcome. 

Effective Goal setting: 

— Goals should be behavioral, specific. and measurable. Plans are easier to make if the goal is stated in behavioral terms. For example, a goal to walk 3 days a week for 30 minutes a day is easier to implement than a goal to get in shape. Specific, measurable goals make it easier to monitor progress, make adjustments, and know when the goal has been accomplished. 

— Goals need to be reasonable and realistic. A goal might be achievable but personal and situational constraints cam make it unrealistic. Losing 2 lb a week through diet and exercise is reasonable for may people but it may be almost impossible for the working parent of 3 who has minimal time for exercise and cooking. Unrealistic goals set the participant up to fail, which can damage self-efficacy. Both short term and long term goals should be included. 

Effective Goals should aim for actions such as lifting weights, rather than outcomes such as losing weight. 
Goals need to be flexible because let’s be realistic, things happen! Our lives need to flexible and when and if we don’t reach a daily goal a sense of failure could be felt and we don’t need that negativity to get you down. So the sooner you realize that life happens and problems arise in our everyday lives the sooner you’ll feel good about working around roadblocks. Just don’t make it a “habit”. Get back on track when you reach your side street. 

Be able to measure your goal. Whether that be in miles, minutes, reps, and so on. Make sure your goals are possible. I know i wouldn’t set myself a goal to run a mile in 3 minutes. That’s just not achievable but maybe starting with running for 2 minutes straight, walking for a minute, running for 3 minutes, walking for a minute until i hit 2 miles is more achievable and gives me that little break so i don’t give up. 

Challenge yourself. Your goals should challenge you but bot so overwhelming you continually do not reach your goals. 

Reward yourself for specific accomplishments. Set up benchmarks for rewards. 

Make a time frame for yourself. Make these time frames for both short and long term goals. 

Make your goal setting sheet a CONTRACT with yourself. Sign it, sign it with your spouse, your children, your workout partner. HOLD YOURSELF ?>. Post it on social media, let others know that you are working on yourself to better your health and you want their support or maybe they would want to join you. You can never have enough support. 

A great goal setting contract: 

Goal: To walk 10,000 steps each day for a full week. Time frame: Week ending April 7 2016. 
Benefits of meeting the goal: Have more energy, lose weight, take time for me, take mind of stress, lower my risk for heart disease and be a better role model for my children. 

To reach my goal i will: 
1. Wear a pedometer every day and record daily steps
2. Walk for at least 20 minutes during my lunch break and 20 minutes after supper
3. take the stairs at work instead of the elevator
4. walk around the field during my daughter’s soccer practice. 

Goal-supporitng activities: 
1. Keep a spare pair of walking shoes and exercise clothes at work. 
2. Ask my husband to walk with me. 
3. Tell my friends at work about my plan. 
4. Create an upbeat playlist to listen to. 

Barriers and countermeasures: 
1. Forget my pedometer, I will estimate my steps from other days with similar levels of walking and activities. 
2. Snow and ice: I will walk on the treadmill
3. Fatigue: I will remind myself that a short, brisk walk is better than no walk at all. 

My first short term goals: 
I will wear my pedometer for at least 5 days this week and record my steps each night before i go to sleep. This will help me see how many more steps i have to walk to achieve 10,000 each day. 

Signed_________________ Date_________________________

For a printable goal setting form click here