Quick Start Shortcuts

Transcription

1 Quick Start Shortcuts Your 2 Week Short-Cut Plan for Finally Regaining Control of Your Weight Age 50+ For women over 50 who've tried just about everything to get rid of the belly fat that crept up after menopause... and are secretly beginning to worry that the extra pounds around their waist may never come off... Many women will write off stubborn belly fat as just a natural part of aging... but we've all seen the women our age who are still trim and in shape. And far too many of them for it to be just genetics. So if you've struggled with your weight ever since menopause hit (or maybe even your entire life)... and you're tired of the idea that you're stuck with that belly pouch for life, this may be the most important message you read this month. Here's why: Most women struggle to lose belly fat... and keep it off... because they struggle to get over that first hump. Because when they first change their diet, things can be a bit bizarre for the first 3-4 weeks... as their body gets used to the change in fuel. But truth is once you get over that first hump, things get A LOT easier. Because after the first 3-4 weeks if you're following a sound diet plan you'll usually have fewer cravings for the foods you used to eat... And if you're following a sound diet plan you'll also have a lot more energy so it's easier to stay motivated until you reach the finish line... 1

2 Plus, by then, you'll have also developed a routine of eating right that makes it easy to make conscious, healthy choices about what you eat. Simply as a result of having stuck with it and learned as you went. And unfortunately most mainstream diets gloss over this challenge and fail to offer women the support they really need at this crucial first step in their journey. So they suffer from strong cravings for the foods they used to eat. And are left not knowing how to maintain the consistent motivation they need to succeed... Making it almost impossible (for ANYONE) to stick to the plan... So it's not surprising most women end up regaining just about every pound they lost. Over... and over... and over again... Most diets leave them trapped in a vicious cycle of losing a few pounds in a couple weeks... gaining it all back. Then giving it another shot... only to be let down Again. But if you take advantage of a few biological loopholes you can make it easier to get over that first hump in half the time. In just 2 weeks. So you can break out of the vicious cycle of yo-yo dieting While eliminating 80% of your cravings, boosting your energy levels so it's easier to stay motivated, and losing at least your first ten pounds in the first 2 weeks (and making it easier to keep it off too). With just a few simple adjustments to your existing diet. For many women over 50, this is a total game changer! Here are the 3 simple steps you can take during the next two weeks to get started Quick-Start Short-Cut #1: Heal Your Hormones and Kill Your Cravings by Eating a High-Protein Breakfast 2

3 Getting your first meal right each day is perhaps the single most important step. Because it sets the tone for the rest of the day. It's also important to make sure to include extra protein at breakfast. Here's why: There is a hormone in your body called leptin that controls if you feel hungry or full. Most women over 50 have a problem with this hormone that makes them not feel full when they should... so their body keeps telling them to eat more and more. This problem also causes issues with several other hormones and lowers your metabolism... making it harder to lose weight. One of the most important things you can do to fix this problem with leptin, boost your metabolism and be on your way to having far fewer cravings... is to consume a high-protein breakfast within 30 minutes of waking each morning. When you eat a high-protein breakfast, you'll usually experience far less cravings for several hours afterward as well. At first, start out with having 20 grams of protein with breakfast. But as you get used to eating a larger breakfast try adding even more protein for a greater effect. Here are some example recipes that contain 20+ grams of protein: An omelet with 3 eggs. a bit of meat and some vegetables sprinkled in. 4 ounces of salmon served with raw tomatoes, red onion and lettuce. And if you want to have it on the go, try rolling it up in a large leaf of butter lettuce. 3 scrambled eggs with bacon from pasture-raised pigs. Quick Start Short-Cut #2: How Virgin Coconut Oil Can Help Boost Your Sluggish Metabolism and Burn Off Stubborn Belly Fat More than two dozen scientific studies have demonstrated that eating more virgin coconut oil helps drop the pounds and get a thinner, healthier, younger- 3

4 looking physique. And a recent study at the Federal University of Alagoas in Brazil found coconut oil also helps reduce belly fat specifically. So the word is finally getting out! More and more studies are confirming that not only do low fat diets NOT work for most women... but also the personal experiences of thousands of women around the world are showing us that eating a significant amount of healthy fats seems to actually be critical for your overall health and critical for weight loss in many ways... And so many women have discovered for themselves that something as simple as swapping ALL of your cooking oils for virgin coconut oil instead gives them more energy and less cravings from the first day. And that they in time start seeing the results in the mirror as well. And while there was some research published years ago that claimed saturated fats (such as those in coconut oil) are bad for your health... those old, out-dated studies have since been proven false. And it turns out those studies were actually a misinterpretation to begin with; the researchers had used hydrogenated coconut oil... which is not at all the same as natural, pure, unprocessed virgin coconut oil. Plus, more recently, scientists have discovered that saturated fats (such as those found in coconut oil and meats) are actually critical for your overall health. The women who get the best results from using virgin coconut oil are usually the gals who use it for all of their cooking... instead of their usual cooking oils. You see, common cooking oils (such as those found on the cheap at any grocery store) are one of the two worst culprits behind stubborn belly fat. Whereas virgin coconut oil actually helps heal the underlying problems that make it difficult to lose weight... So making this simple switch is often one of the easiest yet most powerful changes you can make. And for many women once they experience it for themselves... including the great taste and the boost of energy it gives them... they never go back. But remember... Many of the coconut oils out there are NOT made with health in mind! 4

5 And if you get one of the snake-oil brands, it will usually not taste so great and could even give you a stomach ache. So when choosing a coconut oil, you want to find premium brands of virgin coconut oil that are unrefined, unbleached, not made with heating or harsh chemicals, and that don't contain genetically-modified ingredients. It should also taste great (often the first sign it is a snake-oil brand is the flavor is a bit off). It's also best to avoid copra coconut oil. Quick Start Short-Cut #3: How to Kill Your Cravings, Trim Down Belly Fat and Gain Lasting Confidence in Your Ability to Control Your Weight If you want to finally lose belly fat and keep it off one of the most powerful things you can do is eat mostly healthy fats and proteins with every meal. Here's why: There's unfortunately been a lot of negative press against fats. But a growing body of scientific evidence is showing that fats are not the enemy. And that most of the negative comments about fats have to do with specific types of fats, not all of them. Focusing on eating the right fats is one of the keys to losing weight. This is especially important because healthy fats (such as virgin coconut oil, virgin olive oil, and pastured butter), leave you feeling satisfied longer after each meal... and greatly reduce the amount of cravings you experience each day. They also help reduce the cravings you experience when trying to sleep at night. Healthy fats are needed for your body to absorb many of the vitamins and minerals in your food. Without them, your body tends to develop nutrient deficiencies that make it hard to lose weight. Eating a diet high in carbohydrates (and therefore lower in fats and proteins) tends to lead to a zinc deficiency and copper poisoning. Which makes it harder to lose belly fat and contributes to the extreme fatigue many women over 50 experience. A big reason many women over 50 get cravings is low blood sugar. If you eat a diet that is high in carbohydrates, you suffer from low blood sugar 5

6 multiple times per day... so you are constantly plagued by cravings for sugar and carbohydrates. Low blood sugar also tends to make you irritable and moody... and so therefore more likely to say Oh screw it and just give up. When you don't eat enough healthy fats, your body undergoes certain hormonal changes that make it hold onto the fat around your belly even more tightly... making it even harder to lose weight. When you eat a meal high in carbohydrates, your body releases more of the hormone insulin. And insulin is what drives fat accumulation. So swapping some of the carbohydrates at each meal for healthy fats and proteins instead is important for a number of reasons. And critical to avoiding the constant cravings that plague most women over 50. But, to be clear, carbs are not bad. We just recommend eating smaller amounts of them for women over 50. Because getting too much of them can be problematic. Here's a simple way to handle this: a quick way to make great tasting meals is to just mix and match foods from the categories below. Take 1 food from each category and mix it together in a stir fry... using virgin coconut oil as your cooking oil. Then, add some of the healthy herbal seasonings mentioned in the next section. And rotate which combination you use each time. Category 1: Healthy proteins: salmon, grass-fed beef, lamb, chicken, turkey, eggs, pork, wild game Category 2: Healthy fats: pastured butter, virgin coconut oil, virgin olive oil, avocado Category 3: Healthy carbohydrates: sweet potatoes, spaghetti squash, quinoa, lentils, beans, legumes Some example combinations are I. A Mediterranean mezze plate with raw nuts, olives and grilled or roasted chicken. 6

7 II. An egg combination like an omelet or frittata with eggs, vegetables and avocado III. A smoked salmon plate with crudites and olives IV. A lettuce wrap filled with grilled beef strips and avocado (tastes just like a taco if you use the right seasonings Make liberal use of healthy, delicious herbal seasonings There are many herbal seasonings that can lower inflammation in the body, improve your health and make it easier to lose stubborn belly fat. The most important of these is turmeric. Turmeric is a seasoning common in Indian food that has a number of medicinal properties. And helps to heal a wide range of different problems that lead to stubborn belly fat. Making it one of your single most powerful weapons for losing weight. Turmeric is even more powerful if you eat it with coconut oil and black pepper. Because these two foods help your body use the turmeric. Try eating 1 teaspoon of turmeric, 1 tablespoon of coconut oil, and 1/8 teaspoon of black pepper with at least one meal per day... to make a delicious curry that helps battle belly fat. But keep in mind: turmeric is heat-sensitive and light-sensitive. So be sure to let your food cool a bit after cooking it... before you add the turmeric. And try to keep the container of turmeric hidden in a dark cupboard until you use it. And buy it in a dark container at the store. If the store has had it on the shelf in a clear container, it won't work as well. Other seasonings and spices worthy of mention for losing belly fat are oregano, basil, rosemary, marjoram, lavender, black pepper, dill, garlic, ginger, and horse radish. The two most important ones (after turmeric) being rosemary and ginger. How many carbs to eat each day? As I mentioned earlier, eating less carbohydrates makes a big difference. But it's hard to understand how much to eat unless you do a bit of simple math. Try to read the labels on the foods you eat and keep track of how many grams of carbohydrates you consume each day. If you need help finding how 7

8 many carbohydrates are in whole foods, you can use the free database at nutritiondata.com. If you are active all day long (the way a waitress or flight attendant tends to be), aim to consume 150 grams of carbs per day. Otherwise aim for 100. Tried this type of diet before and didn't feel good? Many women who try eating this way will give up early saying it just doesn't seem to agree with their body. But this is actually due to a few underlying problems they have... and not this way of eating itself. And gladly there are some simple steps you can take to prevent these underlying problems from ruining your weight loss... Avoid Hypoglycemia If you have been eating a high carbohydrate diet for years, your body will have much higher levels of the hormone insulin. So when you start eating less carbohydrates, you might get low blood sugar for the first week until your body adjusts to having lower insulin levels. Which usually means experiencing dizziness, confusion, headaches, and fatigue. But there are some ways around this problem. You could try gradually lowering the number of carbohydrates in your diet. For example, eat this new way for breakfast for a week. Then breakfast and lunch for a week. Then start doing it for dinner as well. If you're in a hurry to start losing weight faster, you could try eating every 2-3 hours for the first week. This will usually prevent you from getting low blood sugar. But remember to always include some protein and fats each time. Watch out for dehydration Eating these kind of foods usually requires more water. And many women over 50 already don't get enough water each day. So switching to this type of diet could make you feel dizzy or light-headed due to dehydration. The key here is to make sure to drink plenty of water. And getting enough water is critical for your weight loss as well! 8

9 Do you get a heavy feeling in your stomach or heart burn after eating meats? Many women over 50 have trouble digesting meats due to a zinc deficiency. If you have this problem, start by using more eggs, fish and other proteins instead. And only gradually add more meats to your diet over time. As your body heals your zinc deficiency, you'll be able to start digesting meats without any problems. Just follow these simple tips and remember: less is more. Most dieters try to do too many things at once. You don t want to overwhelm yourself. Instead choose 1 thing (ie. getting your first meal right) and don t make any other changes until that habit is built. 9