Getting Back On Track With Your Weight Loss
When it comes to weight loss, "tomorrow" is the most dangerous word in the English language. If you're serious about losing weight, and not seeing the results you'd like, it's time to stop living the way you've been living. The price you pay is very high for the cheap thrill that food gives you. In the end, it might even cost you your health. How you're living today directly affects your tomorrow. So, what will you do differently?
I receive emails seeking advice, all too often, from people with a habit of doing a week or two of strict, metabolic boosting eating and then falling off the weight loss wagon into a pile of cookies or store-bought protein bars. They want to know what they can do to stick to the plan, or should they even try. The first thing I tell them is the reason most people fall is that they think they need to be perfect with their eating. It's important to understand that perfection does not exist.
Most of us fall because we become too legalistic about our diets. Rather, our diets should be treated as a habit of making better choices, requiring us to decide what our actions will be. This makes us responsible for our actions, and the outcomes.
You know the old saying; "If you keep doing what you've always done you'll just keep getting the same results. To expect anything different is the very definition of insanity." Quite honestly, there is a lot of insanity surrounding the foods that will keep you from reaching your goals.
Have you ever told yourself; "I'll just have a little"? Sorry to say it, but that little bit is what's stopping you from reaching your goals.
It's at these very times to remind yourself that perfection does not exist. Focus on daily progress, not daily perfection. You have more control than you think when it comes to making food choices. But if you keep falling off the wagon, it's possible you may need a few tools to help keep you on track.
These tools make losing weight faster and easier because they:
- Help kill hunger and cravings that cause you to fall off-plan
- Boost metabolism by 25 percent, so you burn more calories all day long, even while asleep. This is especially important when you decide to go off-plan because it will help keep you from gaining weight.
- Block cortisol (stress hormones) levels from rising, which helps prevent weight gain in the belly, hips, and thighs. Blocking cortisol is more important than you think. Stress causes your body to produce excess cortisol levels, and the only way to melt belly fat is by reducing these levels. It's not an easy job and the very reason you need to attack belly fat with a 1, 2, 3 punch.
STEP #1: BOOST METABOLISM AND BLOCK CORTISOL LEVELS
Looking for a delicious shake recipe that will not only tantalize your taste buds but rev up your metabolism as well? Look no further — here's my Melt Belly Fat Birthday Cake Smoothie:
(½ cup) Water
(3–4) Ice cubes
STEP #2: KILL HUNGER AND CRAVINGS
Here is your supplement stack:
- LynFit Accelerator with Raspberry Ketones to accelerate the process and trick your body into acting like a thin person. A lean person will burn fat more efficiently. (If you're highly sensitive to caffeine you may want to skip the Accelerator. The stack will still give you what you need, so follow the steps without Accelerator.)
- LynFit Carb Edge with Forskolin to help enhance thyroid function and balance blood sugar levels, which is the secret to killing your cravings and managing hunger.
- LynFit Cutting Edge to force your body to burn off that stubborn body fat for fuel.
STEP #3: AVOID THE AFTERNOON ENERGY CRASH TO ESCAPE CRAVINGS BEFORE THEY BEGIN
Should you find yourself unable to suppress the urge to eat junk food, adopt the 80/20 rule. You're already following it; you just don't know it.
For the most part, you're eating your favorite foods every couple of weeks — it's inevitable. It's going to happen, and you should expect it. So, the best solution is to plan it ahead of time. If you plan for it ahead of time, you can cheat and still lose weight. Have a little pep talk with yourself. Sit down and tell yourself to try the 80/20 plan.
On the Advanced Metabolic Boosting Meal Plan, you can eat on plan 80 percent of the time and go off the plan 20 percent of the time and still lose weight. That's the beauty of this plan. In fact, this is the only plan that takes into consideration that you live in the real world, you're human, and that you cheat once in a while.
Planning in advance when you cheat also puts you in control of the binge vs. the binge controlling you. It also changes how you emotionally respond to a binge—no guilt, because it's all a part of your weight loss plan. You'll accept the situation, not struggle in vain against it. You'll eat less and know exactly what to eat, and how much. The scale will go up slightly, but you'll be back on track in no time.
Although there are physiological consequences to binging on junk food, I'd wager that most of the damage comes from the stress we inflict on ourselves—the internal fight and refusal, which only causes us to binge more. The refusal to accept the inevitable situation, combined with the guilt and shame you're piling on yourself for losing that fight.
Here's what the 80/20 plan get you: Acceptance! You learn to accept things you cannot change. You're no longer fighting a battle you most likely cannot win.
I can't think of anything harder or more stressful than struggling with food. I've struggled with it my entire life until I learned about the 80/20 rule.
You can live guilt-free. Guilt about eating junk food can actually cause you to gain weight and depress your immune system. By making a plan to "go off" for a meal as an occasional (1–2 times weekly) deviation from your regular schedule, rather than betraying your body, you remove the guilt. Make a plan, if you plan on losing.
I would encourage you to read this article I wrote previously about how to cheat and still lose weight to keep your metabolism in full swing, and how if you don't, it can alter the physiological effect it has on you.
As Kelly Clarkson says in her song: "Think Before You Cheat" so you don't hurt your health or destroy a month's worth of dieting. Most of the time it's not worth it anyway.
So, eat happily, just don't' forget to boost first!
- Lisa Lynn
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Fast & Easy Weight Loss Slow Cooker Recipes For Super Bowl Sunday
I love Super Bowl Sunday, not because of the game but because of the fun and food. Here are some game day recipes that will fill you up and decrease the odds of your pants being super tight post-game day.
Winter is not only football season; it's comfort food season, and that means it’s time to take out the slow cooker. The low-and-slow cooking method is ideal for so many comforting, cold-weather favorites, including soups, stews, and chili. If you use recipes that only use healthy proteins like lean turkey or chicken loaded with veggies, they can also be good for your weight loss. My whole family loves crock pot meals and of course, I’m a big fan because it's fast, easy, and nutritious. It also keeps dinnertime stress to a minimum, and as Martha Stewart says, "That’s a good thing."
Here are six fast and easy, not to mention great for weight loss recipes from The Metabolism Solution, converted for slow cookers.
Poppa Vinnie’s Thermogenic Turkey Meatballs in Sauce
To save time, don’t bother browning your meatballs. Just plop them right in the sauce and let them simmer to perfection. The ingredient list is short and sweet, and the meatballs are cooked in a simple homemade marinara sauce made with canned crushed tomatoes. I recommend adding a bag of roughly chopped baby spinach to the sauce about 20 minutes before you’re ready to eat for an extra dose of veggies.
- (20 oz) lean ground turkey breast — 97%
- (¼ cup) dry Italian-seasoned breadcrumbs
- (¼ cup) parsley, finely chopped
- (2) egg whites, beaten
- (1 large) garlic clove, crushed
- (½ tsp) fresh pepper and oregano
- (1 tbsp) fennel seeds — *Optional: this is the secret ingredient that will make these the best tasting meatballs, ever
For the Sauce
- (1 tsp) pure virgin Olive oil
- (4) garlic cloves, crushed
- (28 oz can) crushed tomatoes
- (1) bay leaf
- (¼ cup) fresh chopped parsley or basil
- salt and pepper to taste, if needed (and at the end to save on the salt)
In a large bowl, combine the ground turkey, breadcrumbs, egg whites, parsley, and garlic. Using clean hands, mix all the ingredients and form small meatballs, about a 1/8th cup each. *The smaller they are, the faster they will cook, and you get to eat more.
Pour the crushed tomatoes into the crockpot with the bay leaf. Add the garlic and oil.
Drop the meatballs into the sauce, cover and set the crockpot to low. Cook for 4–6 hours. When the meatballs are ready, adjust salt and pepper to taste, and add fresh chopped basil or parsley. Serve over a chopped salad or Spiralizer (veggie spaghetti).
Melt Fat Minestrone Soup
You can adapt this basic recipe to use any fresh or frozen vegetables you happen to have on hand. There's no need to make an extra trip to the store for carrots or zucchini.
In the slow cooker, mix:
- (6 cups) low-fat, low-sodium, gluten-free chicken broth
- (2 cups) water
- (28 oz can) diced tomatoes, already flavored with garlic, oregano, and basil
- sliced carrots and celery
- (1 medium) diced onion
- (15 oz) can of beans, rinsed and drained
- (1) bay leaf
Cook on low 6–8 hours. About a ½ hour before you’re ready to eat, stir in one diced zucchini, and a few handfuls of roughly chopped baby spinach leaves. Cook until the vegetables are al dente. Top each bowl with grated Parmesan cheese and Mangia!
Be Lean Barbecue Pulled Chicken (my family's favorite)
This is a crowd pleaser and eating healthier doesn’t get much easier than this 2-ingredient recipe.
Combine 5 or 6 boneless, skinless chicken breasts with 1½ cups of your favorite barbecue sauce (look for low sugar and salt and fat-free). Add some sliced onions, too, if you like. Cook the chicken on low for 6–8 hours, and then shred the chicken right in the pot. Serve the pulled meat in a lettuce wrap or over a bed of chopped romaine lettuce or pair it with a coleslaw made from bagged shredded cabbage mix, low or no-fat Greek yogurt, and a few dashes of apple cider vinegar.
Whittle Your Waist White Chicken Chili
This is highly addicting, super easy, and only has five ingredients. It's healthy, delicious, and sure to be a dinnertime Godsend.
Fill the crockpot with:
- (6 cups) low-sodium chicken broth (you can use water if you don’t have broth)
- (2) boneless, skinless chicken breasts
- (2 cups) salsa verde
- (1 can) low-sodium white beans, rinsed and drained
- (2 tsp) ground cumin
Cook on low for 6–8 hours. You can add chopped onion for extra flavor, or Siracha for added kick. Shred the chicken before serving, and dish up this mildly spicy chili with your favorite veggies for a low-carb, low-fat meal.
Chicken Fajita Soup
Here’s another slow cooker soup recipe you can throw together in a flash.
- (2) boneless, skinless chicken breasts
- (3 cups) low-sodium, low-fat, and gluten-free chicken broth
- (1 can) black beans, rinsed and drained
- (1 can) fire-roasted tomatoes
- (1 bag) frozen peppers and onions
- (1 cup) frozen corn kernels
Season with cumin, chili powder, garlic powder, onion powder, cayenne (optional), salt and pepper to taste, if needed. Cook on low for 6–8 hours. Shred the meat into the soup and top with a grated Cheddar cheese for a finish.
Skinny Split Pea Soup
Okay, this one isn’t perfect, but it’s better to eat a cleaner version of something you crave than fall off the wagon completely. We are only human after all. This leaner and lighter version of Split Pea Soup will still stick to your ribs.
Add all the ingredients to the cooker at once:
- (1 lb bag) dried split pea greens
- (1) medium onion, diced
- (3) carrots, diced
- (2 ribs) celery, diced
- (1 tbsp) favorite spice
- (2) bay leaves
- (6 cups) water
Cook the soup on low for 8 hours, then season to taste with iodized table salt (it's better for your thyroid than sea salt) and pepper, if needed. Serve in a fun soup crock and don’t forget to freeze some for those not-so-prepared days when you need something healthy to eat. Don’t forget to add a tossed salad to make sure you reach your daily vegetable quota to keep your metabolism running at optimum speed.
- Reach for the green if you want to be lean
- Take (2) LynFit Raspberry Ketone Cleanse before you leave to attend your Super Bowl party
- Drink loads of water before, during, and after
- Do your metabolic workout on an empty stomach
- Double up your training day after the Super Bowl and add a Lean Core workout
- Resume your Lose 1 Pound Per Day Plan
- More importantly, have fun. Go Panthers, Go Broncos!