FourC FitnessTips of The WeekTips from: Where Did All the Fat Go?

Tips from: Where Did All the Fat Go?

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Tips from: Where Did All the Fat Go?: The WOW! Prescription to Reach Your Ideal Weight – And Stay There by Rob Huizenga:

To Get Motivated/Find Your Why:

- Emotional Gut-Instinct Approach: Have a friend or family member take a photo of you from the front, side and back as they stand six feet away from you, while you wear a bathing suit. Is this you?
-Intellectual Approach: Being overweight is a health risk.
So find your motivation, what losing the fat means to you. Make a list of reasons you have to get fit, write them down in order of importance!

What to Eat?:

- Two to three fresh (not dried) fruit servings per day – NOT JUICED.
- Six or more vegetable servings per day.
- Whole grains in moderation: beans, barley, brown rice, whole wheat, couscous, oat bran. Sprouted grains such as Ezekiel bread (we’ve had this, its great toasted with almond or peanut butter!) Wasa crackers, Kashi GoLean Cereal (another favorite of ours!), whole grain tortillas to name a few. – Ideally these should have at least 3 grams of fiber per serving!
- No caloric fluids except skim milk and soy milk.
- No beer, wine or “hard” liquor.

Lean Protein
- Red meat should be kept to a minimum (one serving per week). Look for skinless, turkey, chicken and fish.
- Eggs: Egg whites are essentially pure protein and are preferred, but a whole egg a day is okay to eat too.
- Fish: You sould eat at least two to four fresh fish servings per week.

Healthy Fats
- Monounsaturated and polyunsaturated fats are “good fats” – ex. almonds, pecans, walnuts, olive oil, canola oil, flaxseed oil or ground flaxseeds, avocados and the fat contained in fish (all in small doses).

Fresh and Dried Herbs and Spices
- “The sky’s the limit”

What to Avoid:

- Processed food, sugars, simple carbohydrates (white flour), saturated fats (butter, full-fat chese, red meat, dark meat poultry), trans fats (mararine, fast foods, food containing hydrogenated oils), artificial fats and sweeteners!

Fat Burning Tricks and Secrets:

- Have a protein/carb snack before a workout
- A calorie is a calorie regardless of the time of day you have it. If you’re hungry, a complex carb/lean protein snack three hours before bed is okay, but avoid late-night fat, caffeiene or carbonated drinks.
- Caffeine in moderation may slightly increase the metabolic rate and augment fat burning under certain conditions. Avoid caffeiene if you have insomnia, panic attacks, anxiet or heart palpitations.
- Get out of the kitchen after a snack or a meal.
- Wait before having a second helping. Your brain doesn’t immediately get the “I’m full!” signal.
- Don’t tempt yourself. Take high-fat, high-sugar and high-calorie foods out of your home and office.


- Exercise up to one hour each morning and one our each evening, six days a week for individuals desiring the ultimate reults, the most dramatic fat loss as quickly and safely as possible.
- Exercise at the same time every day.
- He recommends a 4.5 mile or more walk/jog every day. If you can’t get it done in an hour, give yourself more time!
- Make the afternoon workout sports related, something fun!

Other tips:

- Keep a food journal! We used composition notebooks.
- Keep a thought journal! We kept our blog and it was extremely helpful to write through the ups and the downs of the journey.

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