I am so excited to be able to share this special free report with you concerning The 5 Biggest Mistakes that Sabotage Fat Loss and how to avoid them. This is the first step for you to start changing your metabolism thereby turning you into a lean fat burning machine.
The five topics addressed in this report have nothing to do with what you eat. They do have everything to do with your metabolism. I’ll identify the issues and tell you how you can make quick and easy changes to avoid them. By following my recommendations on how to avoid these common mistakes you’ll start to see and feel a difference in your metabolism quickly.
There are many factors that can adjust a slowing metabolism which unfortunately occurs with ageing. You’ll be pleasantly amazed how effortlessly you’ll be able to change these 5 saboteurs of fat loss.
This is the first step for you to start unburdening your mind with dieting. This should make you feel like taking a deep breath and exhaling with a great sigh of relief. I know how frustrating it can be to perpetually feel like you’re fighting the battle of the bulge. I learned at an early age that when metabolism is slow it seems next to impossible to lose weight.
When I went to Chiropractic College in the 80’s, I was slim, trim, had a lot of energy and was ready to take on the world. What no one told me was how hard life would become with all of its challenges. I was a full time student with a full time job. Being able to have enough time to sleep was not in the schedule. I didn’t have a lot of money, therefore, there wasn’t much money to spend on food. You may think that’s one way to keep yourself thin. The exact opposite occurred. I gained an excessive amount of weight. In the early 1980’s there was a great invention. It was called The Smorgasbord. Now it is commonly referred to as a buffet.
I and many of my classmates (who also didn’t have much money) would plan to eat once a day to try to save money. Well, the smorgasbord was the place to go. In retrospect, this was not the best idea. Can you imagine waking up at 6:00 a.m. every day and going to class all day without eating? By the time the day was over, I was famished. Did your mom tell you not to leave any food on your plate when you were young? If so you were raised much like I was. I remember the first time I went to the smorgasbord. I thought it was the most amazing thing that when I finished a plate of food they brought another plate, and another, and another. In 3 years I gained a lot of weight. I stopped weighing myself at 150 pounds because at that point you have to move the scale weight up. In order to cope with the weight gain, I just told myself I’m somewhere around 150 pounds. That way it didn’t seem so bad.
You may think I was inactive and not burning the calories. This is not so. I jogged 3 miles a day 6 days a week and went to a gym 3 days a week. The trouble was my metabolism went haywire.
This started me on my life long journey of studying health and metabolism (Quite loaded topics). After Chiropractic College I went to the University of Bridgeport to obtain a Master’s Degree in nutritional biochemistry. Last year I became a Board certified clinical nutritionist. Over the years I’ve designed many nutrition programs that are focused on maximizing health, metabolism, weight loss, and disease prevention. I’ve had the privilege to help thousands of patients in the last 35 years obtain their health and weight loss goals.
In my program “Extreme Metabolism Makeover” I share the blueprint that unlocks the secrets on how you can permanently reverse a slow metabolism. These are the best kept secrets that will change your weight, health, and energy for the rest of your life. At www.extrememmetabolismmakeover.com you can discover how you can participate in this exciting program. I can hardly wait to share the information about the program with you. I hope you enjoy this free report.
1. Eat Slowly.
Eating quickly can really pack on the pounds. It takes approximately 20 minutes for your brain to respond to your stomach being full. When this occurs you automatically begin to eat more slowly. If you are eating quickly, you can consume hundreds of extra calories by the time your brain tells your stomach it’s full.
Researchers measured hormonal reactions of 17 men who ate 675 calories of ice cream in five minutes and again when they ate the same amount of ice cream in 30 minutes. Eating the ice cream in 5 minutes curbed the activity of hormones that tell the brain the gut is full. Source: Journal of Clinical Endocrinology and Metabolism, published online Oct. 29, 2009.
Eating slowly will help you eat less at each meal because you will automatically stop eating when you feel full. This will help you to consistently eat less overall. Also, food seems to always taste better if you slow down to enjoy it.
This technique of eating is a way of life for the French. Their culture eats slowly to savor the flavors of foods so they can really enjoy their meals. As a result, the French are rarely overweight.
This technique is very effective because:
- It doesn’t focus on changing any foods, therefore, you won’t feel deprived
- You will feel more satisfied after eating
- You won’t feel overstuffed and miserable after eating
- You will have less digestive disturbances, such as bloatedness and indigestion.
- This is one of the easiest habits to change.
Here are 6 tips to help you slow down:
1. Don’t be influenced by others who eat quickly.
2. Purpose not to have time constraints for meals.
3. Schedule a minimum of 25 minutes for each meal.
4. Watch the clock to make sure you’re pacing yourself until this becomes automatic for you.
5. Pay attention to how full you feel as the meal progresses.
6. Take a few deep breaths before you eat and focus on relaxing. Take the time to enjoy your meal. Your digestive system will thank you.
By slowing down you will be able to recognize fullness feelings faster. This will help you to determine proper portion sizes for your meals.
- If you’re learning to cut back on unhealthy foods, you’ll be able to stretch a smaller portion of them.
- Eating more slowly will help to regulate sugar levels in your blood. This will cause less insulin to be released into the blood. The faster you eat, the higher amount of insulin will be released. As a result, extra calories will convert into fat and be stored. This overtaxes the pancreas and causes a rise in blood sugar. When you’re able to eat less at a meal as a result of slowing down, you will not over tax your pancreas and therefore have a more stable blood sugar.
2. Don’t take large bites
Many of the tips and strategies I’ll be giving you in this free report and in the Extreme Metabolism Makeover program work best when they are integrated. For example taking smaller bites and eating slowly has extra impact on aiding digestion. This is an essential part of enhancing metabolism.
How does taking smaller bites help with metabolism and weight loss efforts? It takes about the same amount of time to chew large bites of food as it does small bites. I discuss the importance of this in detail and how you can enhance carbohydrate digestion in the Boost Your Metabolism Program. There are 2 main factors that make this work.
It takes the brain 15-20 minutes for your body to switch on all the signals that tell you to stop eating because you feel full. If you’re taking large bites of food, or eat quickly you could potentially consume twice the amount of food or more before you’re brain gets the -I’m full signal from your stomach. Taking smaller bites will automatically cause you to slow down. Therefore, you will eat less.
The second factor that taking smaller bites influences is your digestion and consequently your metabolism.
Optimal digestion is paramount when you want to boost metabolism. You will be chewing your food more by taking smaller bites. This enables the food to better breakdown in your digestive system. I always tell my patients, “your stomach doesn’t have teeth.” If you’re eating large bites quickly, you aren’t breaking down the food enough for your body to absorb the nutrients. This is one of the reasons why people don’t feel satisfied after eating. Understanding how satiety is achieved is a major part of permanent weight loss. There are several strategies on creating satiety in the “Boost Your Metabolism Program.”
Taking smaller bites is an easy to integrate lifestyle change to make a difference in your metabolism. Don’t dismiss this tip because it sounds too easy. It can make a huge difference in your digestion and metabolism.
Imagine you feel full and you’re eating less. You don’t feel like you’re missing out on anything and you’re pleasantly surprised you’re starting to lose weight and have more energy. By starting to combine the 5 tips in this report you’re off to a great start.
3. Don’t Sabotage Growth Hormone.
Growth hormone (GH) is a hormone made by your pituitary gland. GH is released primarily during sleep and during exercise.
GH is anabolic, which means that it helps to increase muscle mass, decrease fat and fat deposition, leading to an overall decrease in body fat.
GH peak occurs about an hour after onset of sleep. Nearly fifty percent of GH secretion occurs during the third and fourth REM sleep stages. A number of factors can affect GH secretion, such as age, gender, diet, exercise, stress, and other hormones. GH levels begin to diminish in our twenties.
GH has many affects on the body:
- Increases calcium retention, which strengthens and increases the mineralization of bone
- Increases muscle mass
- Promotes lipolysis (fat breakdown)
- Stimulates the immune system
Decreased GH levels are associated with lowered muscle mass and increases in fat tissue, especially around the middle. This is one of the reasons why bellies look so big when seen from the side.
GH has important effects on protein, lipid and carbohydrate metabolism.
- Protein metabolism: In general, GH stimulates protein anabolism in many tissues. This promotes muscle growth. The more muscle you have, the more fat burning capacity you will have.
- Fat metabolism: GH promotes the breakdown of fats.
- Carbohydrate metabolism: GH is one of the hormones that help to maintain blood glucose within a normal range.
GH is modulated by many factors, including stress, exercise, nutrition, and sleep.
How do we sabotage Growth Hormone?
1. Eating right before we go to sleep inhibits GH.
Eating food causes your body to have a hormonal response. When you eat, the food is broken down to glucose. Glucose causes a rise in blood sugar. When your blood sugar levels are high, GH levels are low.
Elevated blood sugar levels keep lower GH levels when we sleep. This means less muscle is able to build and less fat is broken down and less recuperation occurs from the stress of the day. Less muscle building means decreased calorie burning muscle, and more weight gain from fat. Not good!
2. Stress raises hormones that inhibit GH.
Stress produces many negative affects within the body. One of these is that it causes specific hormones to hold fat on the body and lowers GH levels.
3. Exercising within 2-3 hours after eating diminishes GH because of the effects of insulin.
After 2 to 3 hours, insulin levels return to normal. Therefore, to obtain optimal GH output, schedule exercise 2 to 3 hours after eating. After 20 to 30 minutes of exercise GH begins to elevate. Therefore, consuming calories at that time will not affect the levels.
4. Xenobiotics affect GH levels.
Examples of Xenobiotics are compounds that include drugs, food additives, and environmental pollutants. These chemicals are not part of normal nutrition. These substances can be very toxic hormonal disruptors. An example is BPA (Bisphenol A.) BPA is found in some food and drink packaging, e.g., water and infant bottles, compact discs, impact-resistant safety equipment, and medical devices. It is found in epoxy resins that are used as lacquers to coat metal products such as food cans, bottle tops, and water supply pipes. Some dental sealants and composites may also contribute to BPA exposure. BPA is a xenoestrogen, a powerful hormone disruptor. Synthetic xenoestrogens are linked to breast cancer and uterine cancer in women, and decreased testosterone levels in men, and are particularly toxic to babies and young children. BPA has even been linked to insulin resistance and Type 2 Diabetes.
These substances are found in plastic containers. If you are purchasing water in plastic bottles, check the recycling symbol on your bottle. If it is a #2 HDPE (high density polyethylene), or a #4 LDPE (low density polyethylene), or a #5 PP (polypropylene), your bottle is fine. The type of plastic bottle in which water is sold is usually#1, and is only recommended for one time use. Do not refill it. Colorful hard plastic bottles with the #7 recycling symbol may leach BPA. You should never heat or cook any foods in plastic containers. The xenobiotics can easily be leached out of plastic into your food.
4 Ways to maximize GH:
1. Exercise and resistance training will help to maximize your GH.
This will keep your muscle mass levels up and your weight down. Also, exercise is a great stress reducer.
2. Adequate sleep must be a major priority.
Sacrificing sleep results in sacrificing release of GH. If you consistently are not getting adequate sleep, the long term effect of consistently lower GH will sabotage your fat burning efforts.
GH release is according to the body’s circadian rhythm. More GH is released during the earlier hours of the night then the later hours. Sleep from 10 pm to 6 am causes greater GH release than 8 hours of sleep from midnight to 8 am.
3. There are several ways to counteract the stress of the day.
Â Daily exercise is one of the best ways to decrease the effects of stress. Before bedtime try relaxing in a tub of hot water with a cup of Epsom salts. This will relax your muscles which will help promote a better night’s sleep.
4. A high sugar diet inhibits fats to breakdown because of rising insulin.
Maintain stable blood sugar by avoiding high sugar foods. It is best to eat foods that have a low glycemic index (GI). Foods that are low in simple sugars will have a low GI.
Low-Glycemic Foods: Under 50
Foods: 50 to 70
High-Glycemic Index Foods:
More Than 70
|* Chocolate bar, 1.5 oz 49*Ice cream, Low-fat 50All-Bran 42Apple 36Apple juice 41Apricots, dried 31Artichoke <15Asparagus <15Avocado < 15|
Baked beans, Canned 48
Banana bread 47
Bread, Oat bran 48
Carrots, cooked 39
Cheese tortellini 50
Chickpeas, canned 42
Grapefruit juice 48
Green beans <15
Green peas 48
Lentil soup, canned 44
Lettuce, all varieties <15
Lima beans, frozen 32
Milk, Fat-free 32
Milk, Soy 30
Oatmeal, Old-fashioned 49
Peaches, canned, natural juice, 30
Pearled barley 25
Peas, dried 22
Peppers, all varieties <15
Pineapple juice 46
Pinto beans, canned 45
Rice, Long-grain 47
Rice, Parboiled 47
Snow peas <15
Spaghetti, Whole wheat 37
Squash, Young summer <15
Tomato soup 38
Yogurt, low fat <15
|* Ice cream 61* Potato chips 54* Pound cake 54* Table sugar (sucrose) 65Angel food cake 67Apricots, canned, light syrup 64Banana 53Beets 64Black bean soup, canned 64|
Blueberry muffin 59
Bran Chex 58
Bran muffin 60
Bread, American rye 68
Bread, White, 70
Bread, Whole Wheat 69
Brown Rice 55
Cheese pizza 60
Corn, Sweet 55
Fruit cocktail, canned 55
Green pea soup, canned 66
Hamburger bun 61
Kidney beans, canned 52
Life Savers, 70
Macaroni and cheese 64
Mini shredded wheat 58
Oatmeal cookies 55
Oatmeal, Instant 66
Oatmeal, Quick-cooking 65
Orange juice from frozen concentrate 57
Orange juice, not from concentrate 52
Peaches, canned, heavy syrup 58
Pita bread 57
Rice, White 56
|Bagel 72Baked potato 85Bread stuffing mix 74Cheerios 74Corn Chex 83Corn chips 72Cornflakes 84Cream of Wheat, instant 74Dates 103|
French bread 95
French fries 76
Grape-Nuts Flakes 80
Jelly beans 80
Kaiser roll 73
Mashed potatoes 73
Mashed potatoes, instant 83
Puffed wheat 74
Rice cakes 82
Rice Chex 89
Rice Krispies 82
Rice, instant 91
Total cereal 76
Vanilla wafers 77
Waffles, frozen 76
4. Sleep affects weight loss.
There have been drastic changes in lifestyle during the past decade. Due to technology, especially computers, and the hustle and bustle of society, overall people sleep less. Before all the advancements of technology, including electricity, people went to bed when the sun went down and awoke when it rose. Studies have found many people are getting less than eight hours a night. How much sleep do you typically get?
Lack of sleep causes many negative health effects:
- Decreased mental alertness
- Lowered immune system
- Increase in appetite which can lead to obesity
How does a lack of sleep cause overeating? It’s all about how hormones respond. The main hormones involved are:
- Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite
- Leptin, produced in fat cells, sends a signal to the brain when you are full.
- Cortisol, most commonly known as a stress hormone, also regulates appetite.
- Insulin, produced in the pancreas, regulates blood sugar.
- Growth Hormone regulates the body’s proportions of fat and muscle during adulthood.
The quality of sleep, the right amount of “deep sleep” is just as important as the quantity of sleep.When you don’t get adequate sleep, leptin levels decrease; therefore, you don’t feel as satisfied after you eat. Also a lack of sleep causes ghrelin levels to rise, which means your appetite is stimulated, so you want to eat more. The combination of these two hormones causes overeating because you feel hungry even if you are full.
In addition, when you are stressed, your body produces cortisol which increases appetite. Cortisol stimulates the growth and the manufacturing of new abdominal fat cells. This increase in fat storage increases belly fat. Belly fat is the unhealthiest fat on the body. When cortisol levels are high, serotonin levels are lowered. Serotonin is an important brain neurotransmitter that promotes a “feel good” feeling. Low serotonin causes carbohydrate cravings and depression.
Sleep loss may interfere with the body’s ability to metabolize carbohydrates which leads to high levels of blood sugar. A rise in blood sugar promotes the overproduction of insulin. This also can lead to the storage of body fat and insulin resistance. Insulin resistance occurs in diabetes.
Articles published in The Journal of the American Medical Association and The Lancet suggest that sleep loss may increase hunger and negatively affect the body’s metabolism, which may make it more difficult to maintain or lose weight.
A study funded by the NationalÂ Institute of Health found that after 14 days of either 8.5 or 5.5 hours of nighttime sleep on a reduced calorie diet concluded: The group who had 8.5 hours of sleep had an increase in weight loss of 45% compared to those who slept 5.5 hours a night. The study concluded a lack of sufficient sleep may compromise the efficacy of typical dietary interventions for weight loss and related metabolic risk reduction.
Sleeping tips to shed the pounds
- Vow to adjust your sleeping habits. Don’t stay up late because you feel you may be missing out on something.
- Avoid caffeine in the late afternoon and evening.
- Take a warm bath with one cup of Epsom salts before going to bed.
- Make sure the room is dark.
- Don’t nap during the day if you have trouble sleeping a night.
Nutrition tips to create a good night’s sleep
Foods high in tryptophan create relaxation in the brain. The brain turns the tryptophan into serotonin which creates a calming effect. By increasing the levels of Tryptophan in our bodies, serotonin will be produced and cravings will diminish.
|Foods high in Â tryptophan:|
Chamomile Tea has a mild sedative effect. Have a cup of tea before bedtime to calm and relax a restless mind and tired body. Add a little honey to the tea to turn off orexin. This is a recently discovered neurotransmitter that’s linked to alertness. Recent studies have discovered that a little glucose, like what is found in honey can stimulate the brain to reduce the quantity of orexin. Also orexin increases craving for food and is an important link between metabolism and sleep regulation.
5. Exercise Sabotage
This section is part one of Exercise Sabotage. There are several things I have observed that can easily sabotage exercise efforts for health and weight loss. Usually people start out with an enthusiastic attitude about exercising. After a couple of weeks the enthusiasm can begin to dwindle. There are many reasons why this occurs.
The first reason is they haven’t made exercise part of their regular schedule. It’s automatic for most people to have a scheduled routine. For example: You wake up at a certain time, have breakfast, brush your teeth, get dressed and go to work. This doesn’t take much thought because it’s pre-planned. You know what time you’re going to awake, what you need to do, and how much time you will need to make it to work on time. It’s your personal routine. Exercising is not any different. It needs to be added into your planned schedule and become part of your routine.
I’ve created a formula for establishing new habits that is simple but life changing. It solves this particular dilemma in its entirety. I’ve helped thousands of patients overcome obstacles by creating new habits utilizing this formula. It can be used to establish any new habit. I call it the What-When Formula. This formula will help you to stop procrastinating from becoming a lean mean fat burning machine.
I’ve outlined a formula guide example below for you to use. Once you create your personal formula, post it on the refrigerator or somewhere that you will see it often. Be very specific with your answers. This is a key tip for your successful follow through.
What -When Formula Example
A. What type of exercise will I do consistently? Walking, Stretching, Resistance Training
B. What amount of time will I exercise? 1 hour
C. What do I need to do to make it happen?
1. Buy tennis shoes
2. Ask a friend to exercise with me
3. Make sure dinner is started before I exercise
4. Ask the neighbor to watch the children
D. When will I exercise? Monday, Wednesday, Friday, Saturday
E. When will the specific times be? 5pm-6pm
F. When will I begin? (This is your starting date. This is very important to fill this in). Tomorrow
You’re personal What -When Formula
A. What type of exercise will I do consistently? __________________________________________
B. What amount of time will I exercise? ________________________________________________
C. What do I need to do to make it happen? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
D. When will I exercise? _____________________________________________________________
E. When will the specific times be? ____________________________________________________
F. When will I begin? (This is your starting date. This is very important to fill this in)._____________
There are several things that can sabotage your exercise formula. Don’t worry. I have the secrets to overcome them. First, you MUST find exercises you like to do. When you find exercises that you prefer, you are more likely to stick to a regular schedule. If you don’t do the preceding, you’ll continue to find excuses not to exercise. If you have a hectic schedule like me you may want to find an exercise that helps you feel like you’re not wasting time. I often lift weights or bounce on the mini trampoline while I watch the news. Since I’m going to watch the news, I figure I may as well get my exercise at the same time.
The next section on Exercise Sabotage is found in “Extreme Metabolism Makeover Program”. This section explains how to overcome some of the real underlying reasons that may be blocking you from maintaining your personal exercise formula. These common mistakes can be easily overcome. They are so obvious, yet they are consistently overlooked. This section is Part One of Exercise Sabotage.
I hope you’ve enjoyed the free report on “The Five Biggest Mistakes that Sabotage Fat Loss” I am now sending this information as an extra bonus. This is unlike the other tips which have nothing to do with what you eat. This is about the most common food people eat when they are trying to lose weight.
6. Salad Sabotage
All salads are not healthy. You may think you are going to lose weight by eating a lot of salads, but wait! You could be sabotaging your diet efforts.
Webster’s dictionary states the definition of salad is:
1: any of various usually cold dishes: as a: raw greens (as lettuce) often combined with other vegetables and toppings and served especially with dressing b: small pieces of food (as pasta, meat, fruit, or vegetables) usually mixed with a dressing (as mayonnaise) or set in gelatin
2: a green vegetable or herb grown for salad; especially: lettuce
3: a usually incongruous mixture: hodgepodge
Basic lettuce salad
The leafy greens such as lettuce, spinach, and romaine are only15 calories for 3ounces. The extra vegies that are added in a chef salad base such as carrots, cucumber, red cabbage, and tomato wedges add on approximately 45 calories.
The sabotage isn’t in the leafy greens or the raw vegetables that are added. The sabotage occurs in the:
Vinegar and oil
The biggest mistake in added extra calories occurs by not being aware of how much oil you are using. One tablespoon of oil is 120 calories. A patient once told me she couldn’t understand why she was gaining so much weight from eating salads. I asked her to explain exactly what was in the salad. She said she used oil and vinegar for the dressing. I ask her how much oil. She thought it was about ¼ of a cup in a big salad. There are 4 tablespoons in ¼ of a cup. That is 480 calories. That’s without any other hodgepodge.
The following is a list of dressings comparing regular to low fat or fat free per two tablespoons:
Regular Low fat or fat free
Raspberry Vinaigrette 50
Thousand Island 70
As you can see there is a big difference in calories when the fat (oil) is decreased. Also, there is a difference in calories of the same dressings from different brands.
In addition the calories in mayonnaise add up quickly. The following mayonnaise calories are based on one tablespoon.
Mayonnaise, regular 100
Reduced fat 20
Fat free 11
The following calories are based on using regular mayonnaise in the recipe.
Egg salad ½ cup 270
Potato salad 1 cup 358
Using low fat or fat free mayonnaise can save you a lot of calories.
This is a catch all word for everything that goes into a salad that isn’t a raw vegetable. Adding large amounts of the following can really sabotage your diet efforts.
- French Fries
The following calories in cheese are based on a two ounce serving which is equivalent to ¼ cup.
Mild Cheddar 110
Sharp Cheddar 110
Nuts and Seeds based on 1 ounce serving:
Brazil nuts 183
Peanuts shelled 90
Peanuts dry roasted 160
Sunflower seeds 164
Pumpkin seeds 151
Depending on the type of fries, ten fries range from 61 (shoestring) to 262 (waffle cut).
1 cup Roasted 241
1 cup Fried 351
1 Breast fried 423
1 Wing 102
Steak Calorie Count
These calorie amounts of steak are based on a 3.5 ounce serving or 100 grams. Calories are approximate and can alter with fat marbling of the meat.
- Fillet Steak (grilled) 210 calories
- T-Bone Steak 182 Calories
- Sirloin Steak lean 166 Calories
- Rump Steak with fat (grilled) 220 Calories
- Rump Steak with fat (fried) 250 Calories
- Rump Steak lean only (grilled) 170 Calories
Steak has great nutritional value. It is high in zinc, iron, and vitamins and is a high-quality protein. Eat a sensible size serving of steak and you won’t hurt your calorie count.
As you can see an innocent salad can turn into calorie sabotage if you use a lot of dressing and add large amounts of hodgepodge.
I hope you’ve enjoyed this special report on “The 5 Biggest Mistakes that Sabotage Fat Loss” and find them to be helpful. I have so many tips and secrets regarding how to overcome the fat and weight gain that accompanies a slowing metabolism as we age. I’d love to share this information with you. It will help you on your journey to maximizing your health potential as you come into your perfect weight zone.
If you would like more information on you can have your Extreme Metabolism Makeover be sure to visit www.extrememetabolismmakeover.com