When you first
get out of bed in the morning, take one Shape4Life
or
Shape-Fast EFX package with a 8oz glass of water before breakfast and one packet after
lunch. Eat your breakfast or lunch about thirty minutes later.
When you first
get out of bed in the morning, take one Shape4Life
or
Shape-
Fast EFX
package with a 8oz glass of water before breakfast and one packet after
lunch. Eat your breakfast or lunch about thirty minutes
later.
Eat three meals a day starting with a good breakfast. Breakfast should
consist
of oatmeal, organic fiber, low fat cereal with milk, whole wheat toast
with butter
and/or honey, and half of a grapefruit or any fruit you like.
More and more
studies are showing that the faster you eat, the more you eat.
The human brain
requires about 20 minutes to register satiety (feelings of fullness), so
the
slower you eat, the less food you'll require to feel full. Fill up on low fat,
nutritious
foods first in order to keep your level of fat and caloric
consumption down and your
energy levels high.
Limit your total
daily fat intake to twenty grams or less per day.
Drink a least
eight (8oz) glasses of
water
everyday.
Read all labels.
Avoid products like coconut oil, palm or more than two grams of
fat per
serving and more than 200 mg of sodium per serving.
Limit
caffeine beverages and diet drinks,
avoid completely if possible. Caffeine
acts as a stimulant and increases
appetite. Diets
drinks make
you crave sweets.
Limit the use of
sugar and alcohol - they contain empty calories.
Watch your consumption of salt and avoid adding it to food.
Between meal
snacks should be fruits and raw vegetables such as carrots,
celery,
radishes, broccoli, cauliflower or any fresh fruits.
Eat any time you feel hungry. Baked potatoes and pasta are
excellent for
meals. Use only real butter.
There are many
low-fat and no-fat products available
now, such as no-fat saltines, fig newtons, cheeses, frozen yogurt, angel food cake
and other dessert products,
making it much easier to keep your fat intake low.
A refreshing
drink - mix half juice (cranberry, grape, white grape, etc.) with
half-sparkling mineral water or Perrier.
Eat your last
meal at least three hours before bedtime.
Use Bacos,
Butter Buds, and Mrs. Dash for seasoning vegetables.
After deciding
how much weight you want to lose, set short term goals to reach
your long
term goal (e.g. I want to lose sixty pounds total. I will lose ten pounds the
first month or I will lose two pounds per week) Reset your short-term goals
weekly.
EXERCISE!
Do any activity three days a week for at least 20 minutes. A
regular
exercise routine will maximize your chances of achieving your target weight.
Do something, do anything. Walk around your neighborhood, run, jog, aerobic
exercise, and weight training are all excellent. My preferred method is
cardio exercise
and weight training.
FEMALES:
Recent medical studies have verified that the best way to lose
cellulite (the
muscle losing it's form) is to include weight training in your exercise
program.
WITH REGULAR EXERCISE, YOU WILL SEE DESIRED RESULTS A LOT SOONER!