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Dial Down Your Diabetes With 3 Simple Steps

Preventing Diabetes

Every 5 minutes, 2 people die of diabetes-related causes and 16 adults are newly diagnosed according to Centers for Disease Control 2015 statistics.

You just got back from the doctor, and he told you that you are pre-diabetic. Your blood work didn't look good; your fasting glucose was 110 — which is not diabetic, but not normal either. I'm guessing you have a million questions, and most of them are questions about what you can eat. More importantly, which of your favorite foods (which probably are what brought you to this point) will you have to give up.

The truth is; the "kick pre-diabetes to the curb diet" is a healthy, balanced diet with the elimination, or at a minimum, moderation of simple sugars. It's the way we should all be eating to stay healthy and fit. But with all the conflicting information out there it can be confusing. I'm going to teach you some simple solutions to help you kick pre-diabetes to the curb. The best part is that you will lose weight and melt off belly fat. For most of us, food is our entire world, so giving up our favorite foods is highly unlikely. However, it's important to understand how your food choices affect your blood sugar levels and how lowering them is much easier than you think.

Prevention is the cure. Diabetes can cause complications such as heart disease, eye disease, and kidney disease. A little prevention is worth it and is much easier than you think.

I dare you to take the 7 Day Lower Your Blood Sugar (pre-diabetic) Challenge. The Challenge will not only help you lose weight, but it will also help to prevent diabetes and melt off belly fat. You will have more energy all day and won't be cranky all the time.

Here are Three Simple Steps to help you lose weight and lower blood sugar levels while enjoying some of your favorite foods. Try to follow these simple steps for seven days straight while monitoring your blood sugar levels so you can see your progress. Do your best and focus on progress, not perfection. If you slip up, get right back on track at your next meal. Lowering your blood sugar is that simple.

SIMPLE STEP #1: Prevent blood sugar spikes with this high protein breakfast

Always eat a lean, high protein breakfast every day to prevent blood sugar spikes. More and more, Americans are on-the-go, skipping the "most important meal of the day" and not eating until lunch. Tel Aviv University published a recent study that revealed the substantial impact of skipping breakfast on pre-diabetics (Type 2). It stated that "fasting" until noon triggered major blood sugar spikes and impaired insulin responses in Type 2 diabetics throughout the rest of the day. Skipping breakfast may also cause overeating later in the day which adds insult to injury.

This can be easily solved by drinking a clean, whey protein shake that is low in both carbohydrates and fats, yet still high fiber. This helps to keep you feeling fuller, making it easier to avoid eating the wrong foods. Adding Sunfiber in particular, will keep you regular. It’s the only regulating fiber that’s tasteless and mixes clear and easy so you won’t even know it’s there. However, most pre-made shakes do not fit these nutritious criteria, so it's better if you prepare the shake yourself. Try this blood sugar lowering, lean muscle preserving, cortisol blocking, delicious breakfast smoothie.

Cinnamon Smoothie
Simply combine the following items in a blender or shaker cup and drink up.
2 scoops of Complete Protein Vanilla Whey
½ cup of water or black coffee
1 serving of Sunfiber
5 ice cubes
1 tsp of cinnamon (cinnamon helps lower blood sugar levels)

SIMPLE STEP #2: Snack smart to lower blood sugar

Yes, you can snack if you're pre-diabetic. It's important to keep your meals and snacks spaced 2½–3 hours apart. Lots of pre-diabetic people get nervous about being a little hungry. It's okay to be a little hungry, especially if you are overweight. What's more important is that you choose foods that are low in carbohydrates and high in fiber. This will help you to feel fuller longer so you will eat less and lose weight. That's the best way to help control your blood sugar levels. Snack smart on homemade popcorn to help keep your carbohydrates in check. Popcorn is naturally high in fiber. When made from scratch it is an all-natural food without additives or artificial flavorings. You can use Malaysian palm oil that is nature’s richest source of vitamin E.

Why should you use Malaysian palm oil instead of your typical oil? Malaysian Palm oil is naturally trans-fat free so that you can steer clear of hydrogenated oils. Malaysian sustainable palm oil has beta carotene, tocotrienols, and other nutrients that have been shown to support good health. These nutrients help protect the skin from the inside out, and it’s great for brain and heart health. I also love that this oil is sustainable, unlike soy and other oils.

      • Oil palms grow for 30 years. 
      • Fruit is harvested every 3 months. 
      • They are non-GMO. 
      • No chemical processing required to produce the oil. It’s simply squeezed out. This is always best for our bodies
Homemade Popcorn (recipe submitted by Kyle Lynn)
Pour 1 tbsp. of Malaysian palm oil into a heavy-bottom, medium-large pot. Cover the bottom of the pot with ½ cup of popcorn kernels. Spread in a thin layer (if the kernels are too crowded, not all of them will pop). Cover the pot and heat on medium, shaking the pot every minute or so until all the kernels have popped. Take care not to cook too long, which could scorch the popped kernels. Sprinkle the popcorn with any of the following:

  • ¼ tsp of No Salt 
  • ¼ tsp garlic powder 
  • ¼ tsp Allspice or cinnamon or 1 tbsp. grated Parmesan cheese 
    (Serving size: 1 cup)

    SIMPLE SOLUTION #3: Do this trick before you cheat

    It doesn't matter if you're going to have a cocktail or splurge on a piece of your favorite cake — you need to always do this first.
    Know your numbers. What was your last glucose reading? Was it low enough to cheat? If not—wait. Timing is everything. Cheating when your blood sugar is high can cause major complications that could potentially cost you your life.

    Before you cheat, always make sure you have first eaten lean, metabolic boosting protein and thermogenic (low carb), high fiber vegetables. This will help "buffer" the insulin response. You will also eat less and have more control with your sugary treat (yes, this includes alcohol) vs. eating your treat while starving. Warm vegetables vs. cold are best to help control your insulin. Juicing is a definite "no", as it escalates blood sugar levels as fast as soda would. Some good examples of what to eat before you cheat are shrimp for lean protein, warm broccoli, or a salad.

    Remember, an ounce of prevention is worth a pound of cure. Don't forget your 1-2-3 punch to lower blood sugar and kick your diabetes to the curb.

    Everyone has individual needs. Work with your doctor or a dietician if you need help. They can help you decide how to balance the carbohydrates, proteins, and fats in your diet. Here are some general guidelines: The amount of each type of food depends on: 

        • Your diet 
        • Your weight  
        • How often you exercise  
        • Your other health risks

    The Easiest Training Schedule For Beginning Runners

    LynFit half marathon

    HOW TO TRAIN FOR A HALF MARATHON

    Before starting any training for running a 13 mile half marathon distance, whether it's an organized race or on your own, you should regularly be running approximately 10–15 miles per week.

    If you're just starting out, it's always a good idea to consult your doctor before starting anything as strenuous as training for a half marathon, especially if you've had an injury or health issue, or you're over age 40.

    Good running starts with the right fuel for your body. For more details on the fuel your body needs, see The Metabolism Solution for a list of the best foods to eat. If you're trying to lose weight, follow the suggested guidelines to lose the weight and melt the fat with all the running you're doing. Make sure and check out the section on Core Walking and Posture Power. Good form is the key to running without getting injured.

    The training schedule for beginners is below. Many of my clients have used it, and it's worked out well. It's based on my personal experience with one simple trick — use the midweek runs for conditioning and feeling out your proper pace, while using the weekends for the longer runs (these are only suggested once per week). These longer runs are to get you mentally prepared for running the 13 miles. It's the mental aspects that keep most of us from realizing our goals, so be sure to prep yourself mentally.

    I suggest doing your mental work while you stretch every day (see "Lazy Man's Yoga" in The Metabolism Solution). Stretching is the perfect time to begin visualizing yourself finishing the race with ease. Start telling yourself "I am leaner and stronger," "I can do this."

    LynFit half marathon training schedule

    Rest days are the most critical days

    Most people fail to realize that rest is when your body heals. If you fail to allow your body to rest it could backfire on you by deteriorating your running performance, or worse, getting injured. Rest is especially vital for beginning runners or those who may be experienced at running but haven't trained for a half marathon. In addition to proper sleep (LynFit Lean Sleep), nutrition, and stretching, it's important to take two days off from running during the week to allow your joints and muscles adequate time to heal and repair. I've always taken two days off during the week.

    If you're addicted to doing cardio and your workout is "your time", this is where cross-training can come in. You should ride an indoor bike instead at a very low level on these days. They are called active rest days. Monday's and Friday's are the set rest days for a reason. They allow a day off after your long run as well as a day off after your three midweek running days.

    Hydrate with water vs. sugary beverages

    On your weekend long runs, make sure to drink water before you begin and bring plenty of water to drink during and after. It's especially important when your runs begin to stretch out to distances of 7, 8, and 9 miles or longer, to have water at the midpoint of your run. Don't fall victim to the marketing hype of those sugary hydrating fuels and drinks. They are no better than water unless you're extremely dehydrated. The worst part — they can stop you from losing weight despite all the running you're doing.

    Sports drinks, such as Gatorade™ or PowerAde™ are okay as long as they are sugar-free and calorie-free. But water is always best. Stick to a water plan or regime, this will get your body accustomed to what your race conditions will be. 

    Cross-training — Walking and taking recovery breaks

    If your body begins to ache and doesn't seem to recover, you may feel the need to cross-train by walking or riding and indoor bike, or simply take a break from your long run. During any of your training runs, listen to your body and do what it tells you. By all means, don't feel guilty or reluctant to do so. If you're just starting out, the goal is to complete the race more-so than to compete. Finishing should be your goal. It's perfectly okay to take walking breaks here and there.

    People who listen to what their body is telling them are less prone to injury because they know that it's quite possible that they are trying to maintain too fast a pace. So they slow their pace down. Prevention is the cure, so consider slowing your pace, cross-training, or using the trendy run-walk method that is used by elite marathoners.

    Get support and consult with an expert

    The training schedule above is just one simple recommendation on how to train for a half marathon. You should also do some homework and choose what works best for your body. There are many ways to prepare, and you should always do what works best for you. But don't let the research stop you from getting out of your chair and starting your exercise plan today.

    Most importantly, believe you can and you will. The best changes in life happen when we get out of our comfort zone.

    How To Avoid The "Freshman 15"

    School is right around the corner. It's not too late to lose that extra weight you put on this summer and boost your metabolism so you can avoid that dreaded "Freshmen 15". If you're a parent that worries, and I'm guessing you are, I'm going to bring you peace. 

    The dreaded "Freshman 15" was only the start of weight gain frustration for me. I ended up gaining 40 pounds. Yes, you heard right—I was 40 pounds heavier than I am now. At my height, that's far too heavy. I became a vegetarian and over-exercised. All that did was slow down my already dead metabolism. To make matters worse, I was and still am, hypothyroid. I struggle with an evil sweet tooth and a love of food that can stop me from losing weight dead in its tracks. You can read about my teen food struggles in my book, The Metabolism Solution.

    The good news is, I was so desperate to lose that excess weight that I made it my personal mission to learn everything I could about sluggish female metabolisms. To this day, I continue to study for over an hour every day to find ways to make losing weight faster and easier for anyone who wants or needs to lose weight. I've spent over 25 years developing my metabolic boosting system that teens and their families can use to boost their metabolism, kill cravings, recalibrate appetite, and make losing weight so simple you can't "not do it". Unless of course you're not ready to lose weight yet.

    But first, let's back up for a moment. It's this time in a teen's (remember, our teens are adults now) life that makes or breaks their weight for the rest of their life. Most people can relate to the "Freshman 15" phenomenon—from high school freshman to first-year college students. The truth is it can happen to anyone at any time. So if you need to lose weight, you'll want to hear these three simple steps that jumpstart your weight loss by flipping the fat/weight gain button to "off", while flipping the fat burning switch "on", safely and naturally. The best part? This system is healthy so you can live on it, making life so easy. No thinking, planning or complicated meal prep that usually requires time-consuming clean up. Now, more than ever, we need simple, not complicated. Especially when it comes to losing weight.

    First, it's important to understand how the metabolism works so you can lose weight and keep it off for life. Most of us think we know what fuels our metabolism and what slows it down. But if you're not losing weight you need to forget everything you've learned about weight loss and reboot your thinking. Most of what we've learned about weight loss is all wrong.

    When it comes to losing weight, it's all about the speed of our metabolism. The speed of our metabolism is determined by the following factors:

    • Genetics
    • Activity level
    • Diet
    • Hormones

    Young college age women are thought to be the only ones who fall victim to "adult metabolism". The truth is; it happens to all of us at some point. Adult metabolisms are slower than the "all you can eat childhood metabolism" we all enjoyed when we were younger. For some young women, this shift happens when they begin menstruating. For others, it can happen earlier or later, ranging in age 10-years-old and up.

    My husband is one of those "I can't gain weight" guys—until he hit 50. Then the middle age muffin top became a problem. Luckily I've got the solution. The entire family can join in, which is better psychologically for a young adult. No one likes being singled out—especially teenagers. It makes them feel like they are being attacked. After all, weight gain is a family affair, so weight loss should be too. 

    How do you know if you have a slow metabolism? For in-depth details, read The Metabolism Solution and take the Slow Metabolism Test. But for now, let's keep it simple. If you have 10 or more pounds to lose, the odds are that you have a slow metabolism. It may be because of a medical condition or simply because you're not eating enough thermogenic foods. You may be eating foods that work better for weight gain. Can you say juicing? You may also be over or under exercising, when what you need is metabolic boosting exercise because it addresses the underlying issues—a sluggish metabolism.

    A lot of factors play a role in a slow metabolism. It's helpful to know, however, that anyone who has weight to lose has a  slowed metabolism. Did you know that shorter people have slower metabolisms and require a metabolic boosting approach? The good news is these three simple steps will reboot your metabolism allowing anyone to lose the "Freshman 15" before school starts. These tips will help anyone lose 1 pound a day and melt belly fat fast. 

    STEP ONE—Breakfast Boost: Eat thermogenically to boost metabolism by 25 percent while switching cravings to "off" and heating up your metabolism. This can be as simple as boosting at breakfast with a delicious LynFit Complete Protein Shake /Smoothie (don't add fruit or any type of milk) exactly 12 hours after your last meal. Don't like shakes? No problem. You can substitute the shake with a LynFit Lean Bar
    *NOTE: LynFit Complete Protein Shake is the only shake that's specially designed to do this.

    STEP TWO—Skip snack time and sip yourself slim instead. Snack time was meant to end once we become adults. But the snack companies who invented "adult snacking " want us to eat snacks for the wrong reasons—profits. They don't care about your waistline. Most of the time we aren't even hungry. It's just a bad habit we've gotten ourselves into to eat in between meals. In fact, if anything, it's usually thirst we mistake for hunger. Drink hot tea or water in between meals when trying to lose weight. If you're an emotional eater (I sure am) and food rules you, eat a green apple, or any apple for that matter, to turn off hunger. However, keep it a fresh apple from the tree. Apple chips and apple sauces are processed, and while they are better than a donut, they affect blood sugar, which stops weight loss.

    STEP THREE—Reshape your body and boost your metabolism with the right kind of workout. I suggest that you stop the workout you're currently doing (it's not working for you) and switch to metabolic boosting workouts. Metabolic boosting workouts have exactly what your body needs to boost your metabolism without adding bulk. The best part? Metabolic workouts can be done in your home or dorm room. That saves you time and money. They can also be modified to accommodate any knee or shoulder injuries. I should warn you—they are extremely contagious and almost every person who starts doing these at school becomes the popular metabolic boosting trendsetter. 

    For more details on the complete plan, you'll want to read The Metabolism Solution. In it you will find:

    • Metabolic boosting cleanse to kick things off more aggressively
    • Metabolic boosting plan for people who need a tiny bit more food
    • Metabolic boosting workout, complete with photos
    • Thermogenic food list so you know exactly what to eat as well as what not to eat
    • Slow metabolism test
    • Legal snack foods to choose and stock up on for the college-bound young adult
    • Over 100 delicious, quick and easy recipes

    Moms: Joining your "young adult/ teen" is an excellent way to stay connected. We all need support when it comes to losing weight and life lessons. I dare you and your entire family to take the Weight Loss Challenge to improve your health and boost happiness. If your teen needs additional support or mom, you have questions about your teens program, book a Phone Consult with me.

    It's Time To Take A New Approach To Weight Loss

    If you have tried every diet on the planet, and no matter what you do you just can't seem to lose weight or get rid of that belly fat, it's time to take a new approach. When it comes to losing weight and changing the way your body looks four simple steps could make weight loss practically effortless. No matter how old you are or how sluggish your metabolism is, this plan works every time. 

    I was recently on KTNV TV in Las Vegas where we discussed in depth this fast fat-melting approach. Below is a brief transcript of that interview. 

    HOST: What makes this plan so much more effective than the other plans that are available? 

    LL: This plan addresses the metabolism issues that are at the center of the problem. Being overweight, eating less in order to lose weight, low energy, age, being female as well as being a "diet researcher" (trying all of the diets) all affect our metabolism making it slower. With each issue mentioned, it makes losing weight impossible unless you address the underlying problem—the speed of your metabolism. But that's not all. This system is backed by science and address’s all of the issues we all struggle with when it comes to losing weight and keeping it off.

    HOST: I struggle myself with issues like low energy and cravings. It seems like I have to work twice as hard as my friends to lose weight. I can't seem to get to the gym every day. Does Metabolic Boosting help overcome these issues? Do we have to exercise to lose weight if we use “The Metabolic Boosting” plan?

    LL: I was 40 pounds overweight and had tried every diet including becoming vegetarian and over-exercising. I gained weight until I learned these safe, yet highly effective, all-natural methods that can boost even the most sluggish metabolisms. Including metabolisms that are negatively affected by hypothyroidism and menopausal symptoms. In fact, it's the only way to lose weight if your one of these types. No excuses needed.

    Here are 4 Simple Steps that anyone can do—no exercise needed. In fact, the wrong exercise or over-exercising can slow down the process.

    Step 1: Boost your Metabolism by 25 percent at breakfast with a delicious Complete Protein Metabolic Boosting Smoothie.
    Only LynFit's Complete Protein has the right combination of high-quality protein, low carbs, low sugar and almost no fat. Unlike other store bought
    smoothies, LynFit's Complete Protein encourages weight loss vs. weight gain. That results in the 1 pound a day weight loss.

    WHEN? 12 Hours after your last meal.
    HOW MUCH? 2 scoops in coffee or water equal no excess calories.

    Step 2: Take LynFit Accelerator and jump start your metabolism naturally.
    This step accelerates the weight loss process naturally and is highly effective at recalibrating your appetite, which helps to keep you feeling fuller longer. LynFit Accelerator kills cravings while making it easier to burn fat easier due to the raspberry ketones in it.

    WHEN? First thing in the morning with a Complete Protein Shake. You can take them separately, but for the best results it's better to take them together.
    HOW MUCH? One capsule daily
    . Unlike other store-bought brands, you don't need as much, and you'll see better, faster results.

    Step 3: Convince your body to burn off that stubborn fat with LynFit Cutting Edge.
    This step pulls/lures the fat that's circulating in your system and drags it into the cells to be burned off and used as fuel. It also helps reduce cellulite, controls hunger, lowers cholesterol, and accelerates the fat loss process. Making it easier to lose that stubborn unsightly belly fat.

    WHEN? Take this 3 hours after the breakfast
    HOW MUCH? 1 capsule

    Step 4: Boost, Block, and Burn by taking LynFit Carb Edge 3 hours after Step 3.
    Carb Edge helps further reduce and control cravings while lowering blood sugar levels that are responsible for intense cravings. This step is specifically/strategically placed here mid-day as those are the times we crave the most, blood sugar levels rise and our diets get off course. Carb Edge has an added feature we all need…..it contains White Kidney Bean Extract. If you take it before you cheat and eat carbs, it blocks 65 percent of them from being absorbed, preventing weight gain. Imagine eating a whole donut and absorbing less.

    WHEN: After Step 3 or when needed before meals.
    HOW MUCH? 1 capsule

    When you combine these four simple steps with a fuss-free, no-calorie-counting, delicious, thermogenic dinner, you're guaranteed to lose 1 pound a day.

    The Metabolism Solution plan is the only plan that allows you to lose weight the very same day you start while you're learning how to eat for lifelong weight loss. Why wait to lose when you can lose weight today?

    The Wedding Day Shape-Up Challenge — Not Just For Brides

     

    Get in shape fast before any special occasion coming up with this Shape-Up Challenge.

    So, it just hit you that you have very little time left to get in shape before the wedding or special occasion. You're not alone. Don't worry, there are tricks that can help you lose weight and get in shape when the calendar is not on your side.

    In fact, brides are the most motivated when it comes to getting in shape and shedding excess body fat. This shape-up challenge isn't just for brides, however. It's for anyone who wants to blast fat and get into shape fast. Anyone can use these simple tricks to reach their goals. If losing weight and getting in shape fell to the bottom of your priority list, this plan is for you.

    Research shows that a sense of urgency is the best motivator. But first, it’s important to believe that you can lose 1 pound per day and see physical changes in the first week. To accomplish this, you’ll have to be disciplined and follow the suggested regimen at least 80 percent of the time.

    You said you wanted fast results, right? Here's the plan, in three simple steps. The Wedding Day Shape up Challenge: Say "I do" to the following advanced techniques for 7, 14, 21 days, or as long as you need.

    1. Blast fat fast by switching to metabolic workouts first thing in the morning on an empty stomach
      Metabolic workouts get you into tip-top shape three times faster than any other workout. They boost your metabolism, so you burn calories all day long. 

      Do (3) 30-minute metabolic workouts at home every week. Walk or save your Pilates and yoga for active rest in between metabolic workouts.

      THINSPIRATION: 80 percent of your weight loss is based on what you eat. The other 20 percent comes from exercise.

    2. Boost your metabolism 25 percent and replace lost nutrients after your workout by drinking a metabolism boosting Whey Protein Shake
      Not just any protein shake will do when you’re trying to tone up, which means to burn off excess fat while firming and tightening without bulk. Only metabolic boosting shakes will recalibrate your appetite and kill cravings, making it easier to stick to your plan. All this while providing the exact amount of protein your body needs without excess calories, sugar or carbs that can bulk you up and stop fat loss. 

      *Note: High-quality whey also helps boost immunity and block cortisol (stress hormone) levels from rising, which is critical when you’re under stress, making it easier to lose belly fat.

    3. Eat more “thermogenic” foods and fewer grains and fats
      This is the simplest way to lose weight, burn fat fast, and boost immunity so you look radiant on your big day. I’ve seen clients drop a pound per day and lose body fat (their abs even started to show) by eating cleaner foods such as; broccoli, cauliflower, egg whites, complete whey protein, white fish, and of course, drinking plenty of water. These are super foods that fill you up quickly. They provide a lot of nutrients that your body needs now more than ever. 

    I recommend a minimum of three to four 30-minute sessions of cardio per week, and (3) 30-minute metabolic boosting workouts. These can be adjusted according to your goals. Some may need to kick your cardio up to five or six times per week. Cardio can be anything from going for a walk or cycling. In fact, that is much easier on your joints and makes you less prone to injuries.

    If you're serious about being a buffed bride and need help, feel free to contact me. I’m happy to answer your questions.

    Your Weight Problem May Be The Government's Fault

    Every day I have people crying out to me in despair saying, “I have always been able to eat this food without gaining weight and now when I eat it I gain 5 pounds immediately." Or “I track everything I eat in XYZ app and yet I still can’t lose belly fat." Trying to find the reasons for this is a little bit harder than it used to be. You may think you’re eating the right way, but you aren’t. It’s getting harder to teach people the “why’s” behind all these dilemmas, and that’s because you have to unlearn pretty much what you’ve been taught about food portions and labels. I had to forget everything I had learned and start fresh. Only then did I begin to lose weight in spite of my slow metabolism.

    Because there is so much confusion over what a correct serving size is there is no standard reference point for you to determine what the appropriate amount of food to eat is. Let alone what you should be eating in the first place. Package labels differ so much from brand to brand that you cannot assume that the same amount of low-fat potato chips, say 15 chips per serving, doesn’t change from one brand to the next. Guess what? It does. 

    You might think that in this day and age labeling and servings would be designed by a more scientific approach. I always assumed that serving sizes are calculated to goals. So if you are trying to lose weight, you should eat this certain amount, but if you are attempting to gain or maintain it would be a different amount. Makes perfect sense that serving sizes should be different when you’re a 6-foot tall 30-year-old man and a 4-foot 9-inch woman who is 55. But how is it that growing children, teens, and people who are active are told to use the same serving sizes that you are when trying to lose weight and shrink your waistline? Have you ever thought of it this way? Shouldn’t serving sizes be a little bit different if you are tall or short or whether you have lots of muscle or very little muscle? Ideally, shouldn’t serving sizes factor in the rate you burn calories, take into account your metabolism’s speed?

    I speak from my personal experience and the experiences of all the people I have helped over the years. Every time I tried to follow the food pyramid recommendations put forth by the U.S. government— and, by the way, I was meticulous about serving sizes—I still gained weight. My metabolism is so slow that if I even look at ½ a serving of pasta I gain 5 pounds, yet my 6-foot tall and fairly active husband skips pasta at one meal and loses 10 pounds. (Okay, so that’s a little bit of an exaggeration, but it sure feels like it.) I’m hoping this gets you thinking. You have to be your own detective when it comes to losing weight.

    Serving guidelines cannot serve as gospel, but merely as a rough gauge. The scale will show you every time if you’re on the right track. If the scale isn’t moving, you’re still eating too much or eating the wrong foods for your metabolism. It’s often a food you just can’t let go of (a little cream in the coffee, perhaps?) but need to. I urge you to follow my plan. It is guaranteed to work every time. Don’t stop following these principals until you have lost all that fat you have hated for years. Your weight gain (or lack of weight loss) is not all your fault. Serving sizes (food choices, too) are mostly to blame.

    Take away—follow the metabolic boosting plan and you're guaranteed to lose 1 pound a day. If you're not, you're eating too much. It's that simple. It works when you work it!

     

    Fast, Healthy Weight Loss

     

    Are you getting ready for the beach, graduation, prom or a wedding but can’t stay on your diet and fitness plan? This can be overwhelming for anyone.

    The good news is that anyone can boost their metabolism by doing these two things:

      • Working out first thing in the morning at home, on an empty stomach to boost metabolism and endorphins.
      • When we feel better we eat better it’s that simple. Not to mention metabolic exercise reshapes your body without bulking and boosts metabolism which helps you lose weight and see results within the first week.

    Intense exercise increases cortisol levels temporarily, but metabolic and lower intensity exercise seems to reduce them. University of California researchers say that metabolic exercise may blunt some of the negative effects of stress. Not to mention the increase in endorphins you feel that decrease appetite and increase a feeling of well-being. It's important to note that not all exercise is created equal. Metabolic exercise is the perfect combination of moves without overdoing it, which creates more stress in the body and higher cortisol levels.

    Your morning meal sets the stage for the rest of your day, so start if off right. This step “offsets” calories you eat so if you're not so perfect you still lose weight—guaranteed.

    Boost at breakfast by drinking a metabolic boosting whey protein shake. Whey is full of amino acids that nourish the body, improve mood and boost immunity, while providing lasting energy. Drinking a whey protein shake blocks cortisol to flip the hunger switch back to off.  Whey Protein boosts metabolism 25% and provides natural energy so you feel better fast. It provides the right nutrients your body needs to combat stress, which kills cravings for fast weight loss. Repeat this step for lunch as well.

    You can expect to fall off your diet, so plan for it ahead of time. We are all human and that’s exactly why you drank the shake for breakfast. Most plans don’t allow for this and that's why they fail. It's not your fault but the plan that’s faulty.

    What makes the metabolic boosting strategy so successful (by the way, everyone loses weight on this plan) is that you need your metabolism boosted and running at optimal speed, so when you cheat you don’t gain an ounce. This also makes room for the human things we do.

    Here are a few examples of the “cheats” most people do that stop them from losing weight. Most of the time people will say: “I only ate a little”. Sadly that’s all it takes to stop weight loss.

      • Excess fats: nuts, avocados and cheese  
      • Excessive protein of the wrong kind: Chicken, salmon – more than 3 ounces  
      • Excessive carb intake: fruit, wraps, protein bars , drinks and smoothies

    For more information about these tips and other metabolic boosting steps, refer to "The Metabolism Solution".

    Metabolic Mistakes That Stop Weight Loss

     

     Click on the video above to watch Lisa on "CT Style" discussing How to Lose Weight and Keep it Off

    When it comes to losing weight most of us focus on the big things, but it's the little things that usually keep us from losing weight. Those little things we all do that seem so unimportant that we don’t even write them in our journals.

    What you don’t know can hurt your weight loss. In fact, it may even stop you from losing weight; especially if you're female, over 35 years old, diabetic, or have a thyroid condition (all apply). Don't shoot the messenger. I don't make the rules and I certainly still struggle with some of these myself. If you’re not losing weight, listen up, these are for you.

    Here are the Top 5 Metabolic Mistakes I see on food journals every day that stop weight loss dead in its tracks:

    Metabolic Mistake #1: You Think Juicing Is Good For You

    While juicing does supply some nutrients your body doesn't know the difference between sugar that came from juicing or candy. It still elevates blood sugar levels which stop fat loss and slow weight loss.

    Do this instead: Drink a Complete Whey Protein Shake. You’ll boost your metabolism 25%, block cortisol which helps melt belly fat, and you'll be providing your body with nutrients it needs to stay healthy, allowing you to lose 1 pound per day. Drinking a Complete Protein Shake is fast, easy and delicious. All you have to do is drink. Don't add fruit.

    Metabolic Mistake #2: When It Comes To Weight Loss You Think All Snack Bars Are Created Equal

    Not! In fact, snack bars that cost .50 cents are loaded with nothing but sugar. They are expensive cookies in my book. You know the drill when it comes to sugar and weight loss, the less sugar you eat the easier it is to lose weight.

    Do this instead: Replace your current protein or snack bar with a Lean Bar and you'll boost your metabolism 25%. Lean Bars are made with the same high quality protein that the Complete Protein Shake is made with. You'll lose weight faster and melt belly fat. You’ll also be saving calories, carbs, and fat while adding 10 grams of fiber to your diet. That's always good for weight loss. LynFit Lean Bars are the only protein bar on the market that uses high quality protein. That’s what’s best for weight loss.

    Metabolic Mistake #3: You Eat Too Much Chicken And Salmon

    When it comes to weight loss not all proteins are created equal. Chicken and salmon both have more fat than you realize which adds calories and slows weight loss. It stops belly fat from melting off. We tend to forget to weigh and measure our proteins and this slows our weight loss. Always stick to 3 ounce servings.

    Do this instead: Eat more white fish and less chicken and salmon. Remember, the lighter and whiter the fish the better for your metabolism and the faster and easier it will be for you to lose weight and melt belly fat. If your weight is stuck try eating more white fish and less chicken.

    Metabolic Mistake #4: You Think Fruit Is Good For Weight Loss

    Fruit does have some nutritional value but it also spikes blood sugar the same way juice does. Most of us don't know what a serving size of fruit is. If your weight loss is stuck and you have belly fat you want to melt off eat less fruit, or at least stick to a serving size, which is ½ a cup.

    Do this instead: Swap your fruit for green veggies such as celery, or anything green for that matter, and you'll lose weight faster and feel fuller longer. Vegetables don’t cause blood sugar spikes the way fruit does so you'll feel fuller and eat less. Just make sure you're not dipping it into calorie loaded hummus or high calorie dip. Look for zero calorie dips or salad dressings instead if you’re trying to melt belly fat.

    Metabolic Mistake #5: You think All Exercise Is Created Equal When It Comes To Losing Weight

    While all exercise beats the couch, it's not all great for weight loss. Movement burns calories but exercises like zumba counts as cardiovascular exercise. Yoga which is great for stress relief and stretching and last but not least, Cross Fit, which can be too intense and not only stop weight loss but can cause weight gain unless you're under 30 and live stress free. All exercise is stress to your body but none of these are "the best" when it comes to losing weight and burning excess fat; especially around the hips, butt and thighs.

    Do this instead: Metabolic boosting workouts are the very best when it comes to tightening, firming and reshaping your body. Unlike other forms of exercise, they are specifically geared for weight loss. You’ll see results within one week and they take only 30 minutes to complete. Just three metabolic boosting workouts a week and you’ll be boosting your metabolism making it easier for you to lose weight and melt fat. If you’re not seeing results stop what you're currently doing in the gym and try metabolic boosting workouts for 2 weeks. You’ll be amazed at the difference in your body and how fast you lose weight. Less time plus faster weight loss who doesn't want that?

    For more information about these and other metabolic solutions please refer to my book, "The Metabolism Solution".

    If you keep doing what you've always done you'll get what you've always got. Change requires you to change. So start now, YOUR SOMEDAY IS TODAY. DON'T WAIT ONE MORE SECOND!