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10 Simple Ways To Use Complete Protein To Increase Metabolism And Bust Fat

Complete ProteinHow do you get more protein and more of the right protein? Protein shakes. No, not those shakes you can buy in any convenience store as meal replacements, but sugar-free, high-grade, filler-free, lean protein.

Models, celebrities, professional athletes - they all have one thing in common - they drink protein shakes as meal replacements. They all know how hard it is to lose weight and rid their bodies of excess fat, and they know the value of a nutritious tool that makes their lives easier and is more cost-effective than focusing on specialty diet food.

So what is this sugar-free, high-grade, filler-free, lean protein? Whey. Whey is a complete protein, containing all 29 amino acids and all 9 essential amino acids the body needs. It helps in muscle recovery and is widely considered to be the highest quality natural protein.

But not all whey is created equal. The whey used in the protein shakes favored by body builders who are looking to bulk up contains fat and lactose. Micro-filtered, high quality whey, which removes most of these two ingredients and is found in my own LynFit Complete Protein, is the fat-busting protein of choice. I use whey concentrate in my protein powder.

In fact, researchers at Syracuse University found that:

  • Drinking a high quality whey, clean protein shake before your workout speeds fat loss
  • People who drank a clean, low carb whey protein shake daily had higher metabolic rates
  • Drinking a clean whey protein shake that provided adequate protein helped to lower the stress hormone cortisol, boosting metabolism
  • Overeating dampens your dopamine response while drinking a clean protein shake combats this

So, other than drinking a protein shake, how can you use this high quality whey to help you speed up your metabolism and bust that fat? Here are 10 simple ways to use your Complete Protein:

1.  Drink one immediately after a workout to nourish your muscles
2.  Add 1 tablespoon to your morning coffee instead of milk
3.  Try 1 - 2 scoops in your morning oatmeal
4.  Put Complete Protein in your favorite baked goods
5.  Add 1 tablespoon to yogurt or cottage cheese
6.  Enjoy as hot chocolate or a light latte
7.  Sprinkle on top of fruit or dunk your fruit right into a pile of powder
8.  Add 1 tablespoon to your Jell-O mold
9.  Make popsicles by freezing already-made shakes
10.  Sprinkle on top of popcorn

For more information about Complete Protein and delicious Protein Shake recipes make sure to read my book, "The Metabolism Solution". And if you don't own a blender - no worries - it's "spoon-stirable".

Happy Shakin'!

Melt Belly Fat Fast With 3 Simple Steps

Melt Belly Fat Fast With 3 Easy Steps

Belly fat is very stubborn. Sometimes the harder we try to get rid of it the more resistant it becomes. That's why your workouts and diet have to work together if you're serious about melting away belly fat and not just losing weight.

The solution to boosting your stubborn metabolism is easier than you think. In my book, "The Metabolism Solution", you'll find not only full metabolism-boosting details, but delicious metabolism-boosting recipes that are so easy to make. Not to mention delicious as well. And remember, no matter how much or how hard you exercise, you cannot exercise away a bad diet. Diet is 90% of your success when it comes to losing stubborn belly fat. Not seeing results? It's time to rethink your strategy.

Here are 3 simple steps you can do to melt belly fat fast:

1.  Boost belly fat loss with 3 metabolic workouts every week

Over-exercise is just as bad for belly fat loss as under-exercise. Yes, you read that right! You cannot exercise off that high-carb meal you cheated with last night thinking you could just visit the gym and work off. In fact, it makes belly fat stay put because it raises cortisol levels, which causes fat to be stored in the belly area.

You need to be doing 3 metabolic workouts weekly in addition to walking every day. I know you might not want to hear that, but it's true. We eat every day so we need to gently cardio daily. And not metabolic classes, metabolic workouts! If you need to learn more about what metabolic workouts are read my book and watch my metabolic workout DVDs.

You'll melt belly fat twice as fast doing these workouts and eating thermogenically. Anyone can do them. If they are too hard or if you have bad knees or sore joints simply modify them by not going as deep, making the moves easier. Trust me, your body will figure it out.

2.  Drink a LynFit Protein Shake every day

Melt belly fat faster by drinking a LynFit Complete Protein Shake every day (7 days - no skipping) within 90 minutes of waking up, and if you exercise in the morning (which is preferable), do it on an empty stomach to force your body to burn fat for fuel. Make sure that you do not add any types of milk, fruits or anything that add calories to your shake. That includes flax-seed.

Only LynFit Shakes are made for this purpose because they are made from high-grade whey and have little to no carbs. So don't add them back in with other things.

3.  Combine your supplements - the 1, 2, 3 punch

Accelerate your belly fat loss by opening up a LynFit Accelerator capsule and emptying it into your LynFit Complete Protein morning shake. It will be absorbed better and clients report they can feel and see a difference right away. I suggest taking the Accelerator first thing in the morning and then take LynFit Cutting Edge immediately after your workout. Don't work out in the morning? No problem - take the Cutting Edge 3 hours after you take the Accelerator.

For that final knockout punch to knock off stubborn belly fat, take LynFit Carb Edge at lunch to help control blood sugar levels, which is the secret to melting belly fat.

Do these 3 steps daily, and be consistent, and you'll see and feel the results within the first week!

Five Secrets To Help You Lose Weight While On Vacation


5 Secrets To Help You Lose Weight While On VacationIt's important to understand that the way you eat will determine if you lose weight or gain weight. Vacation is no exception. In fact, a vacation should be a time of taking care of yourself, inside and out.

Every day I hear the excuses: "Work is so busy I just can't eat right or find the time to exercise." The good news is these are actions we get to choose. Choose health and you'll not only feel better, you'll lose weight. Even on vacation.

I've been traveling a lot the past few months, and I've never been lighter. In fact, I've had to increase my caloric intake when I'm home to compensate because I've gotten so good at my travel routine. I lose too much weight (I never thought I would say that) when I travel.

Here are my Top Five secrets to losing weight while on vacation this summer:

Use Your Travel Time As A Cleansing Time

It doesn't matter whether you're driving or flying, you aren't exercising and need fewer calories, so eat less. Personally, I get motion sick, so I don't eat while traveling to and from while flying or driving if possible. For those extra-long flights or drives, I only eat a LynFit Lean Bar and drink loads of water.

Don't Be Afraid To Be Hungry - It's Good For You

Whatever we keep in our environment is what we'll eat so don't stock up on munchies. No one needs to be eating all day long. Not even your kids. Go back to the no-eating in between meals, especially if you will be eating out. Eating out always means more calories than you planned on, even if you're eating healthy choices.

Hunger means your body is about to start burning fat for fuel. You won't lose weight until you come to grips with this. A side note here: Starving is when you are underweight on the doctor's scale and going all day without eating. Eat according to my plans. You'll be providing your body with enough fuel to sustain life versus not providing nourishment by not eating all day long or eating foods that are full of excess calories, yet provide no nutrition whatsoever.

Don't Leave Home Without It

The LynFit Complete Protein Shake silly!

It's funny how we make excuses why we can't bring it (the Complete Protein Shakes) on vacation yet we make any excuse necessary to bring or eat all the wrong foods. I put my Complete Protein in zip lock bags, portioned out for every day. Then all I have to do is put the zip lock in my purse. 

Here's a "Lisa Yummy Trick".....I give my Complete Protein to the bartender at the hotel and ask him or her to blend it up for me. I love it with ice and coffee - a Lean Mocha. This way I don't feel deprived at all. In fact, there have been times when the people standing around the bar have asked for a taste and didn't believe it was healthy.

Go On The Seafood Diet And Double Your Weight Loss

If you have read my book, "The Metabolism Solution", you learned that eating more fish or particular types of fish, compared to chicken, doubles your weight loss.

You can have a Complete Protein Shake for breakfast to boost your metabolism 25 percent (did you know the shake did that?) and offset the "not-so-good" calories we all end up eating from time to time. Then for lunch you can have a tossed salad with no cheese and use vinegar as your dressing with some shrimp for a light enjoyable meal. 

Dinner should be about fish, salad, and vegetables. You should try to eat early. After all, it's your vacation, so you have control. Eat early the way our bodies are designed to and go to bed hungry! If you don't wake up hungry in the morning, you ate too much. If you have to, split an entree and if all else fails just have salad and a shrimp cocktail versus an entree with sides that may tempt you.

Turbocharge Your Weight Loss Without Stepping Foot In The Gym

I like to get up early and exercise or take the time while my family is eating a "hearty" breakfast to exercise. This also gives the downtime we all need when traveling with our families. Spending time alone to get grounded, or as I like to call it - regulated, allows me to be a better parent and also teaches our kids and families that we all need quiet time, especially when our eating habits are out of control.

This is a great "time-in" that allows you to give yourself a pep talk and clear your mind to get your eating back on track. I like to take walks outside while on vacation, going longer and slower than I normally would to allow myself time to sight see. I never feel like I'm not enjoying it.

I also do my Metabolic Booster workout in my room while waiting for my hair to dry or for slow teens to get out of the shower. I use water bottles or rolled-up washcloths and focus on form. If needed, I'll do extra repetitions until I feel the burn. I get better workouts this way. 

Most hotels have or will bring you a DVD player so bring your DVDs. Better yet, download them onto your laptop or IPad and do the workouts in comfort and at your own pace. This is how the celebrities do it! Don't forget to get all the LynFit Metabolic downloads you'll need before you leave.

Remember, 90 percent of your weight loss is diet so even if you don't work out yet manage to keep your food clean you'll still lose weight. If you don't exercise and don't eat clean, then weight gain is unavoidable.

I use every opportunity I get as a way to eat healthier and sleep more versus eating poor and sleeping less. These behaviors are what get us in trouble in the first place. To see changes we need to make changes. Make this new routine your new normal, even when you get back home, and just watch what happens!

Here's a little bonus tip: Don't eat "off-plan" or cheat until your last day so you can't develop a new bad habit. I cheat (yes me) on my last day on any vacation. This is when I try new foods and experience the culture. If all else fails, remember the three-bite rule: You can always take three bites of something if you want to try it. Most of the time three bites will cost you about 100 calories that aren't enough to make you gain weight.

For more information make sure you check out these links:
LynFit Complete Protein Shake
LynFit Lean Bars
"The Metabolism Solution" by Lisa Lynn
LynFit Metabolic Boosting Workouts DVD Downloads

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Fit Minute Exercise Drills



No time to work out? No problem, you only need a minute. If you need more ideas for squeezing fitness into your busy day the Fit Minute is for you.

No more excuses – anyone can find a minute and the best part is there's no gym or fancy equipment needed. All you need is the desire to get fit and a pair of dumbbells. You can improvise using water bottles or books if you’re traveling and don’t have dumbbells. These moves are great if you spend a lot of time sitting in front of a computer at work or home because it contains corrective exercises that help strengthen the muscles that reverse poor posture.

Our hectic lives wreak havoc on your posture, which by the way can make you look fitter even when you’re not. This is a secret that celebrities know and pay a lot more attention to when working out because they need to look their best.

This Fit Minute exercise routine will take you through five exercises that work major muscle groups. They have been carefully planned so you get the maximum benefits in the least amount of time.

I challenge you to do this for two weeks. You'll feel and see the results - guaranteed. By trading bulk of exercises for intensity of exercise we're going to get you fit - in a minute. Are you ready? Let's go.....

The Workout (Includes all the moves below):

  • Workout Length (Including all the moves listed below): 1 minute (you can always take longer if needed)
  • Equipement Needed: Your own body weight and/or a pair of dumbbells, water bottles, or even books
  • Type of Workout: Full body workout, strength training
  • Muscles Worked: Chest, back, shoulders, abs/core, oblique's, triceps with posture benefits
  • Fitness Level: Anyone who wants to get fit, beginners (everyone should work at their own level)

The Moves (please watch the video above for each move's specifics and to see an example of them being done):

  • Chair Dips: Tightens triceps like no other!
  • Push-Ups: Chair, floor or wall push ups; works your entire upper body
  • Plank Crunch: Core strengthener; makes abs flat
  • Dumbbell Row: Posture corrector
  • Dumbbell Rear Fly: Posture corrector

Did these just whet your appetite for even more Fit Minute ideas? Check out my Metabolic Workout Downloads HERE. You'll absolutely love the Fat Blaster Workout! Make sure you check out all the Metabolic Workouts in my book, "The Metabolism Solution". You'll find step-by-step instructions for each.

Want to create your own Fit Minute? Simply pick your favorite moves and combine them. I suggest choosing moves that work the muscles on your body that need the most work and are "jiggling". Hint; triceps - chair dips tighten them in no time.

Now that you know how easy it is - Can You Spare A Minute?

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July 4th Indulgence? Slimming Metabolic Boosting Smoothies To The Rescue


Did you "indulge" over the July 4th holiday? Whether you had a barbecue or not you probably did. Even if you didn't overeat you probably had a continuous case of the munchies. Not to mention, it's summertime and sometimes that leads to a little too much liquid refreshment - if you know what I mean.

Not to worry! I'm going to let you in on two great Slimming Metabolic Boosting Smoothies that can rescue you and allow you to reclaim that summertime body you've worked so hard for. So, let's balance out your not-so-good holiday behavior with some good post-holiday behavior for the health of your body.

Are you one of those people who after a day of indulging you wake up and immediately want to grab another indulgence to make you feel better? Have I got a smoothie for you.....

The Holiday Hangover Helper Shake

Made with LynFit Chocolate Whey Protein Powder mixed with granulated coffee, this smoothie will immediately help you begin detoxing from any bad indulgences.

We hear all the time about vegetables and their super-protein but chocolate, in its pure form has just as many antioxidants, if not more, than vegetables. Antioxidants neutralize the damage done while indulging. Let's take a closer look at why LynFit Chocolate Whey Protein is so effective.

LynFit Chocolate Whey Protein is made from Chocolate Bean Powder. I just love that name - anything chocolate works for me. Chocolate Bean Powder boosts mood by raising the level of serotonin in our brains, and when we feel better we eat better and move around more. Chocolate Bean Powder contains more antioxidants than just about any other natural food. The raw cacao bean, from which the powder is made is estimated to include 30 natural compounds; including calcium, potassium, sodium, sulfur, zinc and copper, just to name a few.

Remember: this is not your standard chocolate. So don't think you can substitute half a can of Nestle's! Chocolate, milk chocolate and others used in candy, includes cocoa butter, sweeteners and many other additives. It is so highly processed that most of the benefits are removed and is not good for weight loss.

LynFit Chocolate Whey Powder
is a highly effective ingredient that is perfect for weight loss. It has been de-fatted and purified, an expensive process that helps with fat loss. You cannot eat high-grade chocolate and get the same benefits (more information about Chocolate Bean Powder can be found on pages 30-31 of "The Metabolism Solution").

So, here's the ingredients for your Holiday Hangover Helper Shake:

2 scoops LynFit Chocolate Whey Powder
½ cup of ice
1 tsp granulate coffee

Boost your metabolism, block cortisol (the stress hormone that rises, especially when we over-indulge) that causes belly fat to be stored, and boost your mood today with the Holiday Hangover Helper Shake!

While the Holiday Hangover Helper Shake is my all-time favorite, the next would be my Skin Nourisher Shake.

The Skin Nourisher Shake

Especially during the summer months, we're damaging our skin in the sun. The Skin Nourisher Shake feeds our skin and re-nourishes it in three ways:

(1) LynFit Whey Protein in the shake helps feed and regenerate cells in our body;
(2) Blueberries loaded with antioxidants - a power food that helps neutralize free radical damage caused by the sun, and red raspberries - one of the highest fiber fruits you can eat that helps detox and cleanse.
(3) Green tea - loaded with antioxidants, theanine and amino acids that help you focus yet relax at the same time.

Ready to nourish your skin with a delectably good smoothie? Here's what you'll need:

1 scoop LynFit Vanilla Whey Powder
½ cup blueberries
½ cup raspberries
1 pack pre-made green tea
5 ice cubes

These and other great-tasting, metabolic boosting Protein Shake recipes can be found on pages 46-47 of "The Metabolism Solution".

Here's hoping you have a "smoothie" summer!

Bedercise: "Unexercise" Fat Blasters




It's the season for sleeveless shirts and dresses and everyone wants firm tones, sexy arms, and a tight tush. Let's just be honest - we want to look good and the summer months provide the opportunity to show off what we've accomplished or show up what we didn't. No worries. We're going to learn some timely tricks to be lean, sleek, tight, toned and have Michelle Obama arms!

All you need is 3 minutes and a pair of dumbbells. You don't even have to get out of the bed to do these highly effective exercises - or "bedercises". It's virtually an "unexercise" that will get you results faster than you can say "diet"! No excuses, no gym needed but real life results in 1 week. Keep in mind the reason this works is because diet is 90% of your weight loss success.

One of the reasons our triceps jiggle so much is that we hardly use this muscle as women. That's why it's critical to lift weights at least 2-3 times per week, allowing 1 day off in between, to strengthen it and keep it tight and toned. Need lifting examples? Check out my DVD's HERE, and learn all the specifics in my book, The Metabolism Solution HERE.

Watch the video above and do the three moves below (featured in the video above) 2-3 times a week. 3 times weekly puts your results in the fast lane and be sure to lift weights heavy enough to make a difference.

FLATBLASTER #1 (1:01 mark of the video above): The Chest Lifter-Bra Fluff Destroyer

FLATBLASTER #2 (1:55 mark of the video above): The Triceps Tightener

FLATBLASTER #3: And, here's a bonus move (not demonstrated in the video above) - The Butt Lifter!
Lying on your back, place the dumbbells on your stomach for added weight. Simply lift your pelvis up, driving the move with your heels. This move tightens your butt and also makes your abs flatter.

Remember, you don't even have to get out of bed to do these "bedercises" and they will help boost your metabolism so you burn more calories all day long.

Don't forget to take LynFit Omega-3 immediately after you work out to help your body heal and ease inflammation.

For more information about these and other metabolic workouts, make sure and refer to my book, The Metabolism Solution.

4 Superstar Supplements To Boost Your Metabolism

First and foremost, you cannot supplement away a bad diet. Taking a pill will not magically drop you a dress size. Nevertheless, supplements can be very helpful, downright miraculous, when combined with a thermogenic diet and metabolic exercise.

My specialty is revving the metabolism, known as metabolic hyping in the fitness world. Metabolic hyping creates an optimal environment for fat loss by helping to lower blood sugar levels and enhancing metabolism. This is the secret to melting fat faster. Metabolic hyping multiplies calorie burn so you burn more calories and fat all day long - exactly what you want if your metabolism is stuck.

Today I'd like to introduce you to 4 superstar supplements that can rev up your energy, boost your metabolism and enhance your overall health.

High-Grade Whey

Whey is a complete protein, containing all 20 amino acids and all 9 essential amino acids the body needs. Whey has the ability to increase energy, help with depression, and benefit the hair and skin. It is widely considered to be the highest-quality natural protein.

Not all whey is created equal however. The whey used in protein shakes favored by body builders who are looking to bulk up contains fat and lactose. Micro-filtered, high quality whey, which removes most of these two ingredients and is found in my own LynFit Complete Protein is the fat-busting protein of choice. I use whey concentrate in my protein powder. Whey is typically processed into three forms; powder, concentrate and isolate. To make my whey concentrate, the whey is processed to remove water, lactose, ash, and minerals, filtering it for optimum health benefits.

You will not see the desired results using a low-grade whey product. In fact, if you are using protein shakes for meal replacements and don't see results within two weeks and don't feel cravings dissipating, then you are using cheap whey. High-grade whey like that used in the LynFit Complete Protein is geared specifically toward weight loss while many other commercial brands are geared toward adding muscle bulk and weight gain. Many of these products contain so much sugar and other fillers like soy that they are no healthier than a high-calorie dessert.

Phase 2 White Kidney Bean Extract

We have become a society with a carb-heavy diet. You do need to watch those breads, pastas, and other starches. But wouldn't it be great if you could take something that would stop those carbs - when you do indulge - from turning straight into sugar and then fat? Phase 2 White Kidney Bean Extract - from the common bean plant - may be the answer.

Taken before a meal, Phase 2 White Kidney Bean Extract; found in my LynFit Carb Edge, works by blocking the digestion of complex carbohydrates. Instead of breaking them down, complex carbs are passed through the body or are used by the colon as food for healthy bacteria. 

On its own, White Kidney Bean Extract is not a magic pill, but combined with a reduced calorie diet it can make a difference. You can find the same benefit in eating beans which are rich in antioxidants and full of fiber. However, be ready to eat for a while. You'd have to eat so much of the beans to get the benefit found in one Carb Edge that it would defeat the purpose of helping you lose weight. As with all supplements, but especially true here, quality matters. You want the highest quality White Kidney Bean Extract you can afford.

Chocolate Bean Powder

I just love the name. Anything chocolate works for me. Chocolate Bean Powder, like that found in my LynFit Accelerator, is an amazing ingredient that makes us feel good. Go ahead and google it. All are in agreement that it is a superfood. When we feel good, we eat better and crave less, saving lots of calories and hours in the gym. Chocolate Bean Powder is the main ingredient in everyday chocolate. The reason we initially crave chocolate isn't because of the sugar (although that follows later), but because it raises the level of serotonin, the feel-good hormone in our brains. And serotonin, aside from improving mood, helps with sleep and appetite suppression. 

Chocolate Bean Powder has been used to treat high-blood pressure, cancer, and other degenerative diseases. You'll find more antioxidant flavinoids in Chocolate Bean Powder than in just about any other natural food. 

Remember, this is not your standard chocolate. Chocolate, milk chocolate and others used in candy, includes cocoa butter, sweeteners and many other additives and is so highly processed that most of the benefits are removed. This is an expensive but highly effective ingredient that needs to be of the highest quality in order to be good for you and help you lose fat. Cocoa needs to be de-fatted and purified in an expensive process to help with fat loss. You cannot just eat high-grade chocolate and get these benefits. You'd be adding too much fat. Sorry, eating a chocolate bar a day will not help you lose weight.

L-Carnitine

L-Carnitine is an essential amino acid that has been studied since 1937. It is naturally produced in the body, found in red meat, and best known for its ability to transport fat into cells so fat can be burned easier for energy, a process known as fatty oxidation. If you lack natural L-Carnitine you have a hard time turning fat into fuel and can suffer from muscle weakness, soreness, and other serious conditions. Supplementing with L-Carnitine, as found in my LynFit Cutting Edge, can help burn fat and give more energy during a workout while helping to prevent muscle soreness.

A study published in Food and Chemical Toxicology (September 2011) included two groups of mice on a high-fat, weight gaining diet. One of the groups was supplemented with L-Carnitine, the other a placebo. When compared, the L-Carnitine grouped gained considerably less weight. There was some concern that taking L-Carnitine could lead to heart problems in humans however. A meta-analysis study published in Mayo Clinic Proceedings in 2013 looked at 13 different studies on L-Carnitine's effects and concludes that it is, in fact, helpful against heart disease.

More information about these and other superstar supplements can be found in my book, "The Metabolism Solution". Always remember that when supplementing to carefully follow the label instructions. More isn't better, better is better!

Top 3 Habits That Slow Weight Loss

ScaleYou made up your mind. You psyched yourself up. You invested in videos. You purchased a brand new sparkly scale with all the bells and whistles. You even bought the latest and greatest workout clothes (after all, you feel good when you look good -right?). Now, the weight should just fall off. But it's not, and you can't understand why. You have the right mind-set, you're mentally prepared, you're watching the videos, and you even look good doing it. But that sparkly new-fangled scale must be broken because it won't budge in the right direction. Guess what - it's not the scale's fault.

That scale won't weigh your mind-set. That scale can't measure your mental preparedness. That scale doesn't see if you look good in your new workout clothes. That scale DOES weigh what you're eating. You see, the things that are slowing down your weight loss may not be what you think. Sure, you cut out, or cut down, eating greasy fried foods. Granted you don't eat a quart of Vanilla Bean ice cream while watching TV at night anymore. But are you now eating right for your metabolism? Even though you may be exercising; are you exercising for your metabolism?



Everything we put into our mouth affects our weight loss, or lack of weight loss. Most of the time it's not even the "big splurges" that derail us. Rather, it's the little unsuspecting things that we do every day that we don't even think about or mark down in our journals that do us in. I talk at great length about this in "The Metabolism Solution", giving you natural solutions to boosting your metabolism.

But right now you can change 3 little habits that will immediately begin boosting your metabolism. Changing these habits will allow you to lose the weight making you, and your new fancy scale, happy!

Top 3 Habits That Slow Weight Loss

1.  You think if you don't chew it then it can't affect your waistline - WRONG!

We all know that soda and juice wreck our waistlines, but did you know that there is a little "add in" that is full of empty calories that store as fat very easily? Can you guess what it is..........Non dairy creamers, coconut milks and any other type milk in your coffee! These add more calories than you think. Empty calories. Calories that are just stored as fat.

Not convinced? Give them up for a week and see the results. Most people who "give up cream in your coffee" lose 5-7 pounds by doing this one thing alone. Why? These non-dairy creamers; yes, even the non-fat ones, are loaded with hidden sugars, fats and oils you won't even recognize. They also affect blood sugar in a way that SLOWS weight loss.

2.  You're exercising (in your new workout clothes) so you should be losing weight - WRONG!

Exercise is only responsible for 20% of your weight loss. Diet is responsible for the other 80%. And, if you're a woman over 40 that diet figure is closer to 90%. Let's see......80 or 90 versus 20......yep, you get the picture.

And, performing the WRONG type of workout can actually slow your metabolism rather than boost it. We all know that the more we move the more weight we will lose, but what we don't think about is that over-exercising is just as bad for you. Over-exercising causes our body's cortisol levels to rise, which in turn slows metabolism and make it easier to store fat around your belly, hips and thighs. Talk about discouraging! You're working yourself to death and going in reverse.

So what are these types of workouts that are actually slowing my metabolism? High intensity classes, boot camps, and workouts like cross fit. They can slow your metabolism, especially if you are stressed. If you are in fact doing a metabolic workout daily and not seeing results, remember - 80 or 90/20? Take a good, hard look at your diet.

When it comes to weight loss it's best to work out every day. But in order to do this you need to adjust how you work out as well as how long. Stick to metabolic workouts. Metabolic workouts will even boost your mood, making you feel better and feel better about yourself. Need examples of metabolic workouts? See HERE.

How do you know if your plan is working? Simple, ask your scale.

3.  Fruit is good for you so it should be a free food, right? - WRONG!

This is a tricky one. When we are trying to lose weight we need to watch our fruit consumption because fruit contains sugar. Even though it's natural sugar it still slows weight loss because it causes our insulin levels to rise stopping weight loss dead in its tracks.

The fiber solution is to add Sunfiber to your LynFit Complete Protein Shake every day for breakfast. This will help you deal with hunger and constipation, which not only slows weight loss but makes us feel bloated and masks weight loss.

Sunfiber is the only fiber that has a healthy satiety affect (keeps you feeling full) and unlike other fibers, Sunfiber does not "block" the gut but rather slows gastric transit time. So if you suffer with IBS symptoms Sunfiber can help. Sunfiber also increases the satiation hormone CCK, resulting in a comfortable, full and satiated feeling without causing bloating.

Now that you know how to counteract these 3 top "bad" habits you can now run toward your weight loss goal. Not crawl, not stroll, not a casual walk, but RUN toward your goal! In fact, I challenge you to take the Metabolic Challenge for 2 weeks and watch your scale go into panic mode. Try the 3 tips above for 2 weeks and see how they affect your weight. Remember, you can't make a change in your weight without changes in your life!