Your Weight Loss Checklist
By Kevin DiDonato MS, CSCS, CES
You want to lose weight and get healthy.
But you just have no idea where to begin.
And this is a very BIG problem.
Not knowing how to start healthy changes may lead you to weight gain, leaving you FATTER THAN EVER BEFORE.
So we thought it would be nice to give you a simple checklist to help your weight loss goals.
Here is your 2012 weight loss Checklist:
1. Don’t Skip Meals - Any Of Them
With your busy lifestyle, you may fall victim to missing a meal or two.
This may slow down your metabolism, possibly leading to WEIGHT GAIN.
Skipping meals may leave you hungrier so you may then OVEREAT.
And you may consume extra calories which may spell trouble for you.
Be sure to eat ALL your meals because your metabolism and weight loss DEPEND on it.
2. Drink Plenty Of Water
Water is essential to keep your fat burning firing at 100%.
When your body is dehydrated, it may take more energy to break down food and use it for energy.
And it takes even MORE work to burn off your FAT.
Keeping yourself hydrated may help your body burn FAT!
And it may help your skin look and feel younger.
One tip: drink COLD water.
Drinking cold water may increase calorie burn because you need to warm the water to match your body temperature.
So you may BURN A FEW MORE CALORIES just by drinking cold water.
3. Start Your Day With A Green Drink
A green drink may be a powerful way to boost your metabolism.
Full of vitamins, minerals, antioxidants, and a healthy dose of fiber, a green drink may be the perfect way to start your day off right.
The antioxidants in a green drink may reduce free radical damage.
And less free radical damage may reduce inflammation and your chances of having SICK FAT CELLS.
Plus, the fiber found in a green drink, like Prograde Genesis, may leave you full and satisfied until your next meal.
This may REDUCE the amount of calories you eat, PLUS it may curb your appetite so you eat LESS at your next meal.
4. Eat Plenty Of Protein
Protein is a vital nutrient you should include AT ALL MEALS.
Including protein may satisfy you longer than just eating a high-carbohydrate meal.
Plus, it takes your body more effort to break down protein, therefore, you may burn more calories by DIGESTING PROTEIN.
Protein also provides the building blocks your body needs to build lean mass.
Having MORE LEAN MASS may BOOST your metabolism and help you BURN calories - even when you are SLEEPING.
5. Start An Exercise Program
You know that exercise is good for you.
It may increase lean mass and it may strengthen your cardiovascular system.
Exercise may burn extra calories.
Plus, it may keep burning those calories for DAYS AT A TIME.
If you are just starting out, seek the help of a professional trainer to set you up on the appropriate plan for your weight loss goals.
If you are an advanced exerciser, then you may include high-intensity exercise into your routine.
High intensity exercise may create a HUGE calorie burn, and may also burn more CALORIES for days after the workout!
This may boost your metabolism, leading to EVEN MORE WEIGHT LOSS.
6. Don’t Suffer From Portion Distortion
Monitoring your portions may be ONE of the easiest ways to lose weight.
Sticking with smaller portions, and avoiding seconds or thirds, may be the secret to keeping stubborn belly fat at bay.
Use a smaller plate and include lean proteins, complex carbohydrates, and plenty of fruits and vegetables, and you may find your FAT just melting away.
Portion control is a KEY ingredient in the weight loss recipe.
7. Cut Out The Junk
Everyone loves candy.
But that candy may be causing you to PACK ON THE POUNDS.
When you go shopping, stick to the outside of the store.
This may help to avoid the pitfalls associated with junk food.
Junk food might be high in calories and nutrient dense, meaning they provide you plenty of FAT and SUGAR.
And this may lead to fat storage.
Find your love for fruits which may satisfy your sweet tooth; plus, they provide you with vitamins, minerals, and fiber necessary for weight loss.
8. Avoid Soda
Soda is nothing but a death trap in your WEIGHT LOSS SUCCESS.
Cutting out soda may help cut out unnecessary calories and TONS of sugar.
And diet soda may not be any better.
Diet soda may lead to metabolic syndrome and other chronic diseases, like heart disease.
Your best bet would be to stay away from the soda and opt for a cold glass of water.
9. Balance Your Plate
You want to make sure that your plate is balanced.
Meaning, the right servings from ALL the major food groups are present.
You want your plate as colorful as possible, incorporating dark reds, greens, and yellows into your mix.
Include a lean protein and a sweet potato, for example, which may give you plenty of appetite-suppressing protein and a healthy dose of fiber.
Take a look at your plate: is it colorful?
10. Include Essential Fatty Acids In Your Daily Routine
Essential fatty acids are important to your overall health.
Your diet may include a lot of omega-6 fatty acids, which may increase your risk for inflammation.
In fact, most Western diets may include high amounts of omega-6 fatty acids and be very low in omega-3 fatty acids.
One way to get more omega-3 fatty acids into your diet would be to increase your fish intake.
The other, and much easier way, may be to include an ultra potent Krill oil supplement.
Both Krill and fish oil may contain healthy levels of omega-3 fatty acids.
But some research shows that Krill may be the better choice.
EFA ICON contains Krill oil and Astaxanthin, a potent antioxidant, which may lead to WEIGHT LOSS.
11. Develop A Plan
Nothing beats weight loss like not having a plan.
A plan is an integral step in your weight loss process.
By developing a plan, you hold yourself accountable for your weight loss and eating patterns.
It’s even MORE POWERFUL if you share your plan with someone else.
This may BOOST weight loss and motivation to lose weight, now that SOMEONE ELSE is watching you.
The best way to start is to develop three-month goals that you want to accomplish.
Then break down those goals into smaller more manageable weekly goals.
When you accomplish your weekly goals, reward yourself for a job well done.
This may help you lose more weight and KEEP it off.
12. Eat Breakfast
Breakfast is the most important meal of your day.
It is a great way to jumpstart your metabolism, keeping you energized throughout the day.
Including a green drink, lean proteins, and fiber may leave you satisfied until your next meal.
This may provide essential nutrients your body needs to thrive and stay lean.
13. Learn To Read Labels
Reading labels may help you make better food choices when you are shopping.
By learning what to look for on a label, you may empower yourself to change eating habits for you and your family.
Look for the amount of calories and what the serving size is.
Then look at the ingredients to see what you are putting in your body.
Stay away from ingredients like partially hydrogenated oils, sugar, high fructose corn syrup, or anything that looks like it may be a form of sugar.
This may keep your waist line trim and increase your knowledge of what is going into your body.
14. Take A Multivitamin
Not everyone is a superhero.
Not everyone can get the right servings of fruits and vegetables in a day.
But don’t feel bad!
Sometimes it just doesn’t happen!
That’s where a multivitamin may come in handy.
A multivitamin does not allow you to skip out on fruits and vegetables.
But it may provide the nutrients you need to keep cells firing at a cellular level.
A multivitamin may keep you healthy and strong, and may improve your immune system to help fight potential viruses.
15. Love Your “Superfoods”
Superfoods, like certain fruits and vegetables, may provide your body with vitamins and minerals.
Plus, they may provide powerful antioxidants which are important in the fight against inflammation.
Most chronic diseases may first be started with an inflammatory response, due to damage caused by free radicals.
These powerful antioxidants may minimize damage, creating a healthy and happier you!
Include these 15 simple steps and you may be well on your way to a fitter and firmer you, with a speedy METABOLISM!
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