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Weight loss

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The 3

 

 

 

© Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey i

Copyright © 2015

 

All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, without the prior written permission of the publisher.

 

 

 

Disclaimer

 

All the material contained in this book is provided for educational and informational purposes only. No responsibility can be taken for any results or outcomes resulting from the use of this material. While every attempt has been made to provide information that is both accurate and effective, the author does not assume any responsibility for the accuracy or use/misuse of this information.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The 3

 

 

 

© Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey ii

Table of Contents

 

 

 

Introduction 1

 

 

Chapter 1 – 5 Steps To Ensure A Solid Foundation For

 

Successful Weight Loss. 3

 

 

Chapter 2 – Busting 5 Common Weight Loss Myths 7

 

 

Chapter 3 – Nutrition Tips To Burn More Calories Starting

 

Today! 11

 

 

Chapter 4 – A Day Of Healthy Eating 19

 

 

Chapter 5 –Start Exercising To Incinerate Body Fat 22

 

 

Chapter 6 – Making Lifestyle Changes That Will Help

 

Maintain Your Weight Loss Forever: 25

 

 

Bonus – The Secret To Cardio Training That Could Double

 

Your Results In Less Time! 29

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The 3

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

 

INTRODUCTION

 

 

 

Tis the season for a lot of things, and getting in shape is no exception. With the hustle and bustle of New Year’s Resolutions, there couldn’t be a more perfect time to create a workout plan and kick it into high gear!

 

 

 

There are many things that cause us to wake up and realize the body we’re living in isn’t the healthiest of bodies. Stress, especially this time of year, can lead to overeating and increased cortisol- both of which are not conducive to getting or staying fit. Being overwhelmed with balancing all aspects of life- work, kids, home, school, etc., can also cause us to under eat or fly through a drive-thru without thinking twice.

 

 

There are a plethora of factors that can throw our healthy habits off track or just completely off the radar.

 

 

 

When we shed just even a small amount of weight, we reap a ton of health benefits. Our chances of developing diseases such as diabetes and heart disease drops. We are less likely to suffer from sleep apnea. Our blood

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

CHAPTER 1 – 5 STEPS TO ENSURE A SOLID FOUNDATION FOR SUCCESSFUL WEIGHT LOSS.

 

 

 

Once you decide to start taking steps towards a healthier lifestyle, it’s important to follow some certain criteria in order to ensure success. From experience, the following things are what I think are imperative to any successful weight loss plan

 

 

Set Reasonable Goals-

 

 

 

If you have 50 pounds to lose, don’t plan on losing it all in two months. Losing 1-2 pounds a week is reasonable and maintainable, but not much more than that. So if you want to lose that 50 pounds, plan on doing so over a course of 6-7 months instead. This will not only be much easier for you to maintain if you drop at a steady rate, but it will also be a much healthier approach.

 

 

Practice Patience-

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

CHAPTER 2 – BUSTING 5 COMMON

 

WEIGHT LOSS MYTHS

 

 

 

 

There are many myths about fat loss out there that could derail you before you even begin. Recognizing what they are can go a long way toward helping you reach your own fat loss goals. Here are 5 myths about losing fat you need to ignore.

 

 

1. Diets Don’t Work

 

 

 

Sure they do!

 

 

 

Practically all diets work, at least in the short term. And diets should only be for the short term.

 

 

 

You can take off the excess weight pretty quickly with an effective diet.

 

 

But you KEEP the weight off with a LIFESTYLE change!

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

CHAPTER 3 – NUTRITION TIPS TO

 

 

BURN MORE CALORIES STARTING

 

 

TODAY!

 

 

 

 

 

When trying to lose fat and build some muscle so you can reshape your body, it helps to find simple tricks to eliminate or burn more calories, whether it’s through your workout program, or through your nutrition plan.

 

 

 

Here are five simple nutrition tips that will help put your body in fat burning mode. This will help you get even more out of your workout plan, helping you make even faster progress.

 

 

1. Eat More Vegetables.

 

 

 

Simple sure, but how many people really do it? Try mixing and matching fresh vegetables for variety. Besides the numerous health benefits, most veggies are full of fiber, which will fill you up, as well as burn more calories than eating other foods.

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

Basic Food Group Guidelines

 

 

 

Protein

 

 

 

table<>. <>. |<>.
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These are real meats, not sandwich meats filled with unhealthy additives like nitrates. And forget the glaze for the ham!

 

 

Carbohydrates/Vegetables/Fruits

 

 

 

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Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

table<>. <>. |<>.
p((<{color:#000;}.  |<>.
p<{color:#000;}. Olives |<>.
p((<{color:#000;}.  |<>.
p<{color:#000;}. Peppers: green, | <>. |<>.
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|<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}. yellow, red | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Romaine Lettuce |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Barley | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Onion |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Tomatoes | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Cucumber |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Oatmeal | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Yam |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Collard Greens | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Sweet Potato |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Carrots | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Apple |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Beans, | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>\2. p<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Orange |<>\2. p((<{color:#000;}.  all types Brown Rice | <>. |<>. p((<{color:#000;}.   |<>. p((<{color:#000;}.   |<>. p((<{color:#000;}.   |<>. p((<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Squash |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Brussel Sprouts | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Corn |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Zucchini | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Cauliflower |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Lentils | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Green Beans |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Black eye Peas | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Garlic |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Legumes | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Artichokes |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Pineapple | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Yogurt |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Beets | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Avocado |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Peas | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |

 

 

 

 

 

Good Fats

 

 

 

table<>. <>. |<>.
p<>{color:#000;}.  

|<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Udo’s Choice Oil Blend |<>. p((<{color:#000;}.  |<>\2. p<{color:#000;}. Coconut Oil | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p<{color:#000;}.   |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Flaxseed Oil |<>. p((<{color:#000;}.  |<>\2. p<{color:#000;}. Fatty Fish such as | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>\2. p<{color:#000;}. salmon, herring and | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

table<>. <>. |<>.
p<>{color:#000;}.  

|<>. p<>{color:#000;}.   |<>. p<>{color:#000;}.   |<>. p<{color:#000;}. trout | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Fish Oil Capsules |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Natural Peanut Butter | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   | <>. |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Olive Oil |<>. p((<{color:#000;}.  |<>. p<{color:#000;}. Nuts and Seeds like | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}. Almonds Macadamia | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}. Oil | <>. |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |<>. p<{color:#000;}.   |

 

 

 

 

 

This is a partial list. As far as fruits, get fresh fruits, or frozen fruits without added sugar. For canned fruit, it should be in water or its own natural juice.

 

 

 

As far as vegetables go, raw, canned or frozen with no added salt, lightly cooked or raw.

 

 

 

Keep in mind, that these are not complete lists and your selections will vary based on total caloric needs, total protein needs, etc. Not to mention your taste buds. If you don’t eat meat, that’s okay. You can get adequate protein from vegetable sources, especially a variety of beans and legumes, such as pinto beans, black bean, lima beans, etc

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

CHAPTER 4 – A DAY OF HEALTHY

 

 

EATING

 

 

 

 

 

Sometimes we get stuck for ideas and just don’t know what to eat. We may have all the choices but actually seeing a healthy eating plan is a different thing altogether.

 

 

In the following set menu for the day you will see a structured eating plan without being restrictive. Always remember to get in at least 10 glasses of water throughout the day. Feel free to use as is and then supplement one choice for something else. The key is consistency and persistence.

 

 

Meal 1

 

 

 

1/2 cup Natural Oatmeal (can add cinnamon and a few berries [strawberry, blueberry, raspberry, blackberry, watermelon)

 

Omelet

 

3 Egg Whites to every Whole Egg

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

CHAPTER 5 –START EXERCISING TO

 

 

INCINERATE BODY FAT

 

 

 

 

 

 

It’s important to decide what type of working out you want to engage in- lifting weights, dancing, swimming, biking, etc.

 

 

 

 

 

It’s important that whatever you choose, you choose something that you enjoy doing, to increase your chances of sticking to it. If, for example, you choose weight lifting, you could start off with a workout that looks something like this:

 

#
p<>{color:#000;}. 3 days a week, lift weights

 

#
p<>{color:#000;}. Each time, do a full-body workout

 

#
p<>{color:#000;}. Begin with stretches and some cardio to warm up

 

 

#
p)<>{color:#000;}. Do 3 sets of 8-12 reps of one exercise per each body part (i.e. shoulders, hamstrings, biceps, abs, etc.)

 

#
p<>{color:#000;}. Stretch as part of a cool down routine

 

 

 

 

 

#
p<>{color:#000;}. Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss JourneyPage 22

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

CHAPTER 6 – MAKING LIFESTYLE

 

 

CHANGES THAT WILL HELP MAINTAIN

 

 

YOUR WEIGHT LOSS FOREVER:

 

 

 

 

 

While New Year’s may be the trigger for your resolution-setting, motivation-gaining lifestyle change, it’s important to understand that being well is a 24/7/365 job.

 

 

By finding ways to stick to fitness, by partaking in physical activities you love and eating foods that are not only healthy but that you enjoy, you will find yourself on a path to a much healthier life.

 

 

 

Believe in yourself and your capabilities and before you know it, you’ll be blowing past those New Year’s Resolutions and into even healthier territories.

 

 

 

So in saying that, the following things will help you incorporate health into your daily lifestyle so you are

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

BONUSTHE SECRET TO CARDIO TRAINING THAT COULD DOUBLE YOUR RESULTS… IN LESS TIME!

 

 

 

 

Traditional long form cardio is getting bashed all over the place nowadays.

 

 

 

 

 

It’s not my favorite form of exercise either, nor do I think it’s the best option for fat loss and overall health and fitness.

 

 

 

 

At least not if that’s all you’re doing.

 

 

 

 

 

But cardio can definitely be effective and have its own place as part of a well-designed fitness program.

 

 

 

 

 

Cardio should be one component of your program, not the only component.

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey


Weight loss

  • Author: Federico Calafati
  • Published: 2015-11-27 22:05:25
  • Words: 4489
Weight loss Weight loss