Holiday Eating: The Day-After Diet Plan
From Thanksgiving onward, do you feel like you have a food hangover from overeating? The average person gains 9-12 pounds from Halloween through New Year’s Day. If you’re not careful, you will not only gain weight but change your metabolism permanently. Once you damage your metabolism, it can change it in a way that is hard to reverse.
Boost your metabolism before the big-eating day. There are five things you can do to keep your metabolism charged so you don’t gain any extra weight this holiday season.
1. Wait 12 hours to eat. If you last ate at 9 p.m., wait until 9 a.m. to eat again. You need to give your body time to metabolize. Set an alarm to remind you when you can begin eating again the following day.
2. Have a whey protein shake for breakfast. Drinking this shake boosts metabolism by 25%. It’s also a good preventive measure if you drink a shake on the big-eating day to help burn things off faster. If you drink one before the big meal, it will keep you feeling full so you don’t overeat.
3. Take six drops of oxytocin. This is the feel-good hormone our bodies naturally produce when we aren’t stressed. A few drops under the tongue will de-stress you and block the release of cortisol that makes us store fat around our waist. When we’re stressed, we make poor food decisions. When relaxed, we think clearly and make smart food choices.
4. Take carb-blocking supplements 30-minutes before your meal. Studies prove that taking supplements that contain white kidney bean extract or raspberry ketones will stop your body from absorbing the carbs and fats from your meal.
5. Exercise before your meal to burn fat – but exercise after your meal to torch calories. There are lots of different ways to exercise, but if you want to burn fat, you need to exercise at a moderate intensity on the big-eating day and kick it up a notch the following day to torch calories. I say to exercise moderately, as you want to prepare your body to burn fat – not store it by exercising too intensely!
Hidden Sugar: Top Sources You May Not Know
Think your "diet" food is going to cause you to lose weight? Think again. Can't figure out why you're not losing weight even though you think you're eating right? It could very well be that your "diet" food is stopping your weight loss before it gets started due to the notorious hidden sugars.
Remember, just because it says "no sugar added" doesn't meant it's sugar-free. It just means that no "extra" sugar was added to the contents. Chances are that the product itself may contain enough sugar to slow down your weight loss without you even knowing it.
So, want to lose weight? Know where the top sources of hidden sugar are and stop eating them. When we eat sugar, we hurt our weight-loss efforts in two ways:
- We cause our fat cells to go into storage mode.
- We stop fat-burning. Instead of burning fat while doing cardiovascular exercise, we are simply burning off all of the extra sugar that we consumed.
Sugar is a simple carbohydrate that elevates your blood sugar. Every time you consume sugar, or a product that contains sugar, you’re not only elevating your blood sugar but you’re stopping fat loss. If you’re trying to lose body fat and excess weight, stay away from sugar. This essentially starves the fat cells so that they go away. After all, most of us exercise to burn body fat.
I know how hard it is to avoid sugar. It's extreme to say it, but sugar is one of the most widely used drugs in our country. Sugar is also in part responsible for diabetes, metabolic syndrome, and cavities. Did you know that sugar, due to its addictive nature, makes your diet plan harder to stick to? Did you know that sugar feeds cancer cells?
The key to overall health and to successful workouts is to cut sugar from your diet. Of course, you’ll need to make sure you’re not unknowingly consuming it. Here are the top hidden sources that you can find sugar in your diet:
Toasted rice flakes contain 10 grams of sugar per serving. Instant flavored oatmeal often has 16 grams of sugar per serving. Instead, go for sugar-free, high-fiber cereals or plain instant oatmeal that you flavor yourself with blueberries and cinnamon.
Popular pre-packaged weight-loss drinks pack 35 grams of sugar per serving. Homemade smoothies made with skim milk can have up to 80 grams of sugar depending on how you make them. One cup of skim milk has 11 grams of sugar. Most soy milk brands have 12 grams of sugar per serving. Once you add in juice and fresh fruit, you’ve made a super-sugary concoction. LynFit's Protein Shakes are very low-sugar, making them the best choice for faster weight loss.
Yogurt and Yogurt Drinks
If your yogurt or yogurt drink isn’t sugar-free, it can have anywhere from 27-60 grams of sugar per serving. Aim for the sugar-free variety.
People tend to overeat dried fruit because they think that it’s good for them. But dried fruit is not as nutritious as fresh fruit. A 1.5-ounce box of raisins has 30 grams of sugar! Instead, grab fresh fruit like a green apple.
Juice can have anywhere from 30-80 grams of sugar. Many processed juices also lack the fiber whole fruit or fresh juices provide. Drink water instead.
Be sure to read all nutrition labels. Stay away from sugar and sugary products to put your fat loss in the fast lane.
Need more irresistibly delicious recipes that not only steer clear of the hidden sugars, but also boost your metabolism? Make sure to check out 100 of them in my book, The Metabolism Solution, HERE. Your family will love you for it!
Breakfast Shakes: Drink Yourself Skinny
Meal-replacement shakes are an effective, easy way to drop pounds. They teach you how to eat less and lose weight quickly and permanently – and the right shake can boost your metabolism by 25%. Who doesn’t need that?
The fact is, when you’re trying to lose body fat, you can’t skip breakfast – but you may be too busy to think about calories and to make healthy choices. That’s why drinking a protein shake first thing in the morning is a simple, foolproof weight-loss method. When you drink the right protein shake, you give your body the nutrients it needs and you can also:
- Boost your metabolic rate by 25%.
- Save calories by avoiding fatty foods (if you drink a shake for breakfast, you can save an average of 400 calories per day).
- Keep your blood sugar levels balanced, allowing your body to burn stored fat as fuel.
- Increase your energy levels, which enables you to increase your activity and automatically burn more calories.
Why do meal replacements or protein shakes for breakfast work? Simply put, weight loss occurs when your metabolism gets moving and you put out more calories than you take in. If you were to replace your 750-calorie bagel and orange juice meal with a 155-calorie protein shake, you’d save 595 calories per day. And you’d see the results on your bathroom scale in no time.
We can’t be perfect all the time, so we need calorie safe havens that keep us anchored while we learn how to eat correctly. Protein shakes that contain nutrients offer those safe havens. Most people love them because they don’t have to think about food, plan meals or buy expensive products. You can even make them yourself. To start, try one of my favorite recipes: a mocha madness shake that tastes amazing.
Fat-Burning Mocha Madness
- In a blender, mix ½ cup of cold water (you can add more or less water depending on the consistency you prefer).
- Add 2 scoops of nutrient-rich chocolate-flavored protein powder.
- Add 1 tsp of granulated instant coffee.
- Gradually add 5 ice cubes to thicken.
- Blend on high for one minute (in a pinch, this shake can also be made by simply mixing ingredients together in a glass with a spoon).
- Drink yourself skinny!
Flat Abs Fast
The reality is that if you want flat abs, you have to push away your plate and get sweating at the gym.
My clients often ask me what exercises they can do to shed their love handles. That fat on and around the abdominal area can also be referred to as the insulin band. It is your body’s way of telling you that you are feeding it too many carbohydrates. Your body can’t use them all, so it stores them around your waist. This is as much of a health concern as it is a fashion/vanity concern. The fat that you see is also surrounding your major organs and it can kill you. So listen up!
First, 80% of your weight-loss success depends of your diet. Focus on eating three 3-ounce servings of lean proteins and a minimum of five servings of vegetables per day. You can have two “cheat meals” a week, but any more than that, and you’re back in fat-storage mode.
Play diet detective: Question everything that goes into your mouth. Start with portion sizes. Typically, the culprit behind our weight-loss struggles is not what we eat, but how much we eat. Any extra calories that are not burned for energy can go straight to your waistline. Look especially at your sugar intake; whenever you consume too much sugar, the extra calories go straight to the insulin band. Make simple substitutions to your diet, such as switching to diet soda instead of regular soda. You’ll save 150 calories and 16 teaspoons of sugar right there, and that will flatten your abs fast!
You also need to do some type of aerobic exercise every day for 60 minutes to burn belly fat. Activities such as walking, jogging or cycling are great for burning the fat off.
Once you’ve gotten your diet under control and you’re taking your hour-long daily walk, start doing targeted exercises to strengthen the muscles below the fat. Here are three exercises (do them every single day for just five minutes) to firm, flatten and strengthen your abs:
Lying Leg Lifts
- Lie down on your back with your legs out straight and your hands underneath your lower back or under your buttocks for extra support. Lift your legs about one inch off of the floor.
- Keep your moves slow and controlled, aiming for 25 repetitions. Do 2-3 sets of 25 reps, building up slowly if needed.
- Keep in mind that this is a very difficult move. Some people need to start with 3-5 reps at first. Take your time and build up slowly.
- Lie on your back with your legs up at a 90-degree angle (if you’re not flexible enough to hold your legs straight up, do this move against a wall). You may also support your head, if needed, by gently holding your head with your hands.
- Looking up at your toes, try to touch your shoelaces with your fingers, 25-30 times. Do 2-3 sets of 25-30 repetitions, building up gradually if needed. Stay as high as possible and don’t forget to breathe in and out!
- Lie on your back with your legs bent and a fitness circle in between your knees.
- Contract the abdominals by squeezing the fitness circle, and reach arms and upper body toward your knees.
- Try to do this 25-30 times. Do 2-3 sets of 25-30 repetitions. Build up slowly and protect your neck if needed.
Not all exercise will help you burn fat or boost your metabolism. If you’re trying to speed up your metabolism and strip your body of excess fat, you must do an hour of cardio a day and lift weights three times a week in a specific way. Let me break down how to get it right, so you can use your time and energy most efficiently and achieve fast results.
It’s best to exercise in the early morning – not just because it gets the workout out of the way, but because your body is in the low-sugar, carb-depleted state that most effectively burns fat and speeds up the metabolic process. Drink a full glass of water and take a fat-burning L-Carnitine supplement the minute you wake up. Enjoy a cup of black coffee (two sweeteners are fine but no milk) and get to it. I strongly suggest that you get the cardiovascular part of your training out of the way first because it’s the most time-consuming and makes you sweat! You need to do one hour of moderately-paced cardio every day (yes, that means seven days a week) until your body is prompted to burn fat.
The best type of cardio exercise is the one you like best. You don’t need to kill yourself; you just need to move. If you like biking indoors, check out a recumbent bike. I find women who are on their feet all day prefer them because they burn calories and make you want to ride them! You can even read on them. This was even how I got Martha Stewart to do her cardio!
If you want to lose body fat, you must do add weights to your cardio routine. Working out to lose body fat is different that just working out or bulking up. If you don’t want to bulk up, you must find the right balance of lifting weights at least three times per week in a circuit-style manner (no resting in between sets) and working the whole body every workout. Precisely how you lift depends on your strengths and weaknesses, as well as your body shape. For instance, a woman who bulks up in the thighs and buttocks will want to stick to slimming moves for the legs. Don’t be afraid to lift heavy because lifting heavy will keep your body tight. The trick is to do just the right sets and exercises. Use the heaviest weights that you can safely manage while performing 12 repetitions per set. Lift with intensity, as if you’re in a rush. If you’re tired, go slower that day but do it. You will not be sorry.
Finally, remember that controlling your diet is 80% of the weight-loss battle. Focus on green vegetables and lean proteins.
To recap, here are the four things that you need to do to get leaner and in the best shape of your life.
1. Lift weights at least three times per week.
2. Do your daily cardio for 45-60 minutes at a moderate pace.
3. Food is 80% of your success, so eat clean, lean food.
4. Take the right supplements for fat loss.
5 Sneaky Tricks to Burn Fat
Getting your body to burn fat for fuel is serious business. Losing weight is one thing, but it takes a little extra work to get your body to burn fat from your storage areas like your gut, hips and thighs. Shedding body fat involves a lifestyle that’s focused 75% on diet and 25% on sweat. If you are over-feeding your body (even while eating healthy foods), all your body will do is burn off the calories that you've just consumed. This can leave extra fat laying around your waist and thighs.
To target this fat, you’ll need to enact what I call “first things first” principles. The principles include doing cardio everyday for 60 minutes per session and lifting weights in a “fat-loss fashion” every other day. Once you have these things in place and you still want or need to burn more body fat, below are five things that are very effective at helping your body to burn fat for fuel.
- Start your day with a protein shake
Make your shake with ice and water or anything that does not add calories. Protein shakes increase your metabolism by 25%! Why wait until later in the day to burn fat when you can burn fat all day long?
- Drink coffee
Always have your coffee black (you can add 2 artificial sweeteners if you dislike the taste). Drinking black coffee is one of the oldest fat-burning tricks in the book. However, if you add anything that has calories like cream or even non-fat creamers or skim milk, you stop the fat-burning process! Drinking enough caffeine to make your heart race is never a good idea, but having black coffee in moderation will keep you full and help you burn fat.
- Have a calorie curfew
Stop eating four or more hours before bedtime and don’t start eating until 9 a.m. This gives your body a chance to clear out, and having a calorie curfew helps to stop late night eating. Don’t forget to drink your protein shake in the morning to break the fast and jumpstart your metabolism.
- Take 500 mg or more of L-Carnitine
L-Carnitine is a naturally occurring amino acid found in red meat. You would never be able to eat the amount of L-Carnitine that your body needs to burn fat from only eating red meat, so it is better to take the supplement and save the calories. This supplement is also referred to as the “Carnitine Shuttle” because it shuttles or pulls body fat into the cells and prompts this fat to be burned as fuel. It is very safe to use and does not have any side effects.
- Take 1 aspirin every other day
Take plain old baby aspirin every other day with your coffee in the morning – just be sure that your stomach can handle it first. This is another fat-burning trick that old timers used to do to burn fat; it’s tried, true and effective! Consult with your physician to make sure this is right for you.
Always keep in mind that it takes changes in 100 different areas to effectively lose weight and/or body fat. There is never any one thing that will get your body to burn fat for fuel – it’s always a combination of things. You are guaranteed to burn fat if you do what it takes consistently. The only question is: will you do it?
Super Charge your Metabolism with Slimming Smoothies
Slimming smoothies boost your metabolism 25%, kill cravings and help shrink your hips and thighs by helping to lower your carbohydrate consumption. Slimming smoothies can also help flatten your stomach and banish the bloated feeling we all feel this time of year IF you drink the right kind of smoothie! BUT….buyer beware because not all smoothies are created equal! Smoothies are everywhere; in the mall, at fast-food restaurants, in coffee shops. In fact smoothies even have their own store! Almost all of the smoothies commercially purchased are best for weight gain! Store bought smoothies are loaded with sugar, and carbohydrates and they do more harm than good. If you’re not drinking the right kind of smoothie you may be stopping fat loss dead in its tracks and causing weight gain!
However................if you blend your smoothie using the right ingredients you can turn it into a FAT MELTING COCKTAIL! In fact, smoothies are the #1 way to lose weight fast! People who drink smoothies for breakfast report losing 40% more weight.
Fat Melting Criteria
1. Should contain 155-200 calories or less. Smoothies as a meal replacement offset calories or bad eating days.
all have bad eating days so we all need a safety net under us to keep our weight
2. The main ingredient should be a high quality 80% pure Whey because it’s a "thermogenic"
Compound that will help boost your metabolism so your body burn fat.
TIP: * High quality whey boosts your metabolism 25% and helps keep you feeling full which
helps curb snacking and overeating. Pure Whey will help to shrink cellulite and tighten skin!
3. Under 5 grams of sugar per serving -no sugar is always best. Sugar inhibits fat loss!
Your body will not burn fat if you’re eating sugar!
4. Look for 1 gram of fat or less. FAT feeds fat!
You need to eliminate the fat in order to burn it even if it’s good fat!
5. DO NOT ADD EMPTY CALORIES they show up on your thighs and stomach!
Ingredients that add empty calories are coconut water, fruit, milk, yogurt, juice and flax seed or any ingredients that add fat.
Get creative and add ingredients like sugar free fat free jell-o and granulated coffee.
you know The #1 reason women fail at losing
weight is NOT EATING enough protein!
See website for recipes & ideas to help you reach your protein goals! Aim for 1 -1.1/2 grams of lean protein per pound of lean body mass. You can use your goal weight as a gauge!
My philosophy is to make it chocolate!
Slimming Supermarket Secrets
Flat abs are really made in the supermarket! Supermarkets sell over 50,000 items, yet studies show that if you have more than 100 items in your refrigerator and cabinets combined, you’re guaranteed to have weight problems!
We all know that we should shop the perimeter of the store, but many of us are still sidetracked into the snack aisles to get our fix! It’s no wonder why we struggle to lose weight, but it’s really as simple as buying only the foods that promote weight loss. Remember, you can’t eat it if you don’t buy it! Focus on the foods that are good for weight loss and shop only in those aisles.
Learn what aisles to shop in and what aisles to avoid if you’re trying to lose stubborn body fat.
Shop: Near-Zero Calorie Produce
Choose produce that creates a near-zero calorie flow. That means choosing foods that are so low in calories that you’ll be burning them while you eat them: shredded cabbage, celery, spinach, romaine and all lettuces. Any vegetable that’s leafy and green is good for weight loss. Not buying enough vegetables is the number-one mistake people make when shopping. Vegetables help keep us feeling full and it’s the answer to living lean, so buy at least a week’s worth of vegetables and fruits so you’re never without.
Keep in mind that you are supposed be eating at least 7 servings a day, and that’s 42 servings a week. Stock up and never underestimate the power of frozen veggies! They stay fresh and are always available when you need them.
Buy More: Romaine lettuce, spinach, kale, cabbage, celery, radishes, mushrooms, cauliflower and broccoli, frozen spinach, and green beans
Buy Less: Carrots, tomatoes, corn and peas
Shop: Metabolism-Boosting Proteins
Lean proteins are the key to boosting your metabolism! My rule is the lighter and whiter the protein, the better your weight loss will be because it’s very low in fat and calories. The top three proteins for weight loss are Whey protein (high quality only), white fish, and egg whites.
Check out fresh fish when it’s on sale and try flash frozen because it’s fresher; you can stock your freezer so you’re never without a clean-lean protein. Buy three times as much fish to poultry and you’ll lose weight faster! Poultry and other meat are higher in fat and calories and harder to digest, slowing weight loss.
Buy More: Complete whey protein, sole, scrod, cod, tilapia, barramundi and egg whites
Buy Less: Chicken, turkey breast, and stay away from red meat if you’re serious about losing weight – and that includes pork! It’s not the other white meat!
Avoid: Grains, Pasta, Bread and Cereals
Run – don’t walk – past these aisles! If you’re trying to lose stubborn body fat, it doesn’t matter how healthy the grain is. If you’re storing excess fat around your stomach, you don’t need more carbs! However, we all live in the real world and need snacks. If you need to crunch, go for popcorn!
Consider these foods dessert and you’ll send fat packing!
Buy More: Air-popped popcorn and Japanese Ak-mak crackers
Buy Less: Cereals, pasta, bread, crackers, rice, potatoes, and, yes, even quinoa and couscous are fat-storing carbs!
Avoid: Sugary Beverages
We are drinking ourselves fat! No one ever thinks about these types of empty calories and the dangerous substance is called sugar. We are now taking in 66 pounds of added sugar a year. Most of these excess sugar/empty calories come from not-so-obvious places, like our coffee from adding creamers and sugar. Agave and fat-free creamers count! A few other unsuspecting fat-belly culprits are fruit juice, even if it’s 100% fruit juice and vitamin-packed waters, coconut water and energy drinks! No matter how harmless they may seem, they are at the heart of our growing national obesity problem. If it’s not calorie-free water, it’s liquid calories!
Buy More: Zero-calorie, zero-sugar water, calorie-free green tea and coffee
Buy Less: Coffee creamers, juice, energy drinks, sports drinks, almond milk, and soy milk
By None: Alcohol because it stops fat loss dead in its tracks every time!
Avoid: The Health Halo AisleBelieve it or not, this aisle is responsible for more weight gain than the candy aisle. Most protein shakes and bars contain more sugar and fat than a bag of candy! The tricky part is that we think they are healthy because they came from the health food aisle. If you’re trying to lose weight and stubborn body fat, you should run past this aisle. There wasn’t one item in this aisle that could be used for health or weight loss because they are all loaded with calories. If it seems too good to be true it is! For example, you can’t buy a protein shake mix for $15.00 and expect that it is a high-quality supplement. It’s the quality that counts, so in the end, you wind up spending more, and you’ll most likely end up putting on more weight.