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Hey Fat Kids Learn to Lose Weight and Feel Fuller and Eat More!

Do you like to eat like me?  Find out how you can still lose weight without starving to death. Learn the three little secrets that you need to know!

If you are anything like me (big boned with a healthy appetite) you might find it hard to manage your weight while not starving all the time.  How many times have you looked at those tiny commercial pre-packaged meals and said, “Who the heck eats like this?  I can eat two of these!”?  Or, how many times have you felt like you were always searching for something to keep you from feeling that gnawing, burning feeling in your stomach from being hungry all the time?  Did water help?  No, I didn’t think so.  I feel your pain, because I live it all the time!  So, for those of us that need to eat, but can pack on the pounds by just smelling food, we need to think smart.  In my journey and knowing my body, I learned a thing or two from experts and through my own experience.  I broke it down to three simple secrets that has worked for me.  Here they are:

Secret One – How to Stay Fuller Longer

I learned this secret in a diet nutrition class from a certified dietician.  The secret was fiber!  Foods high in fiber makes you feel fuller longer.  I ate protein this and ate protein that, thinking protein was the answer.  Wrong!  Your body uses protein as fast as a laser beam, in and out.  Plus protein is calorie rich!  How about drinking water?  Ever drink water to feel full?  How has that worked for you?  I’m full for a minute or two, then continuous trips to the bathroom to pee.  Hydration is super important, but dang it, I’m hungry!

vegetablesThe trick is to eat foods that are high (or higher) in fiber, because your body has to break it down, which takes longer.  Plus, fiber is great for your body.  So, vegetables, grains and legumes are great fiber sources (and less calories too).  Also, try to find breads that are closest to four grams of fiber per serving.  Try substitutions like, kale for lettuce or vegetables instead of potatoes or fries.  Still hungry at dinner time?  Eat more vegetables instead of piling the meats.  Plus, four ounces of vegetables occupy more space in your stomach than four ounces of meat.  So, fiberous foods takes up more room in your stomach, takes longer to break down and has less calories… hmm… the facts says it all.  Wouldn’t you agree?

Secret Two – Stop Getting Fooled Know What Your Are Eating

How do you know what your are eating is what you should be eating?  I learned one interesting thing.  Don’t read the box (advertisements).  Read the label!  OMG, the law allows food manufactures to use “buzz words” to trick us into what they want us to think is “healthy.”  The FDA allows them to say a food is made with “real what ever” if it contains any amount (no matter how little) of the “real whatever.”  How many times you had a drink “made with real fruit juice” and it was just flavored sugar water and a label of unpronounceable ingredients?  FDA allows that if they added just a drop of real juice in their beverage solution, they “technically” made it with real fruit juices.  Shocking right?  Same with breads!  Here is an example of two breads side-by-side made by the same manufacturer.  One is their brown “wheat” bread the other is their white bread.  Examine their labels.  Note their serving size (1 slice), the calories and the fiber per serving (less than 1 gram):

bread labels
So, other than 10 calories, they are basically the same bread!  How can that be?  One is wheat bread, it’s brown.  Well, let me ask you this:  Isn’t bread made with wheat?  So, that is not a lie… (shady, right?) and with a little brown food coloring… Presto!  You now have brown wheat bread!  Geez..

What I find deceptive too is they like to use the “single slice” approach to make the bread appear with “less calories”.  When was the last time you used one slice of bread for your sandwich?  I didn’t think so.  So, what I do is read the labels.  Here is another “healthy wheat bread” from the same manufacturer.  Note the serving size (1 slice), calories per serving (100 cals) and the dietary fiber (3 grams):


Again, one slice?  This is one of those breads with the bigger slices.  So, either you make a bigger sandwich (more calories eaten) or cut the slice in half and get a smaller sandwich (hungry).  So if we cut the slice in half, we get 50 cals and 1.5 grams of fiber per “slice”.  The fiber is better than the first breads above (better than less than 1 gram per slice).  So, the nutrition is slightly better, but the volume is slightly worse… so, there’s the trade off.  You either end up eating more calories or eating less, going hungry.  Dang…

Remember when I said bread should be close to four grams of fiber per serving?  Is that possible?  Of course it is, look for it.  So, I am not really into super dark wheat breads.  So, I found one bread that is light, but gives me a great combination of fiber, volume and calories that I am willing to live with.  Note the serving size (2 slices), calories (130 cals/ 65 per slice) and fiber (3 grams/ 1.5 per slice):









This bread already beats the other breads.  It has less calories per slice, way more fiber and a serving is two slices instead of just one.  Great!  So, I can make a normal-sized sandwich with bread that makes me fuller, longer and with less calories.  Score!  So, I hope this is a great example of the benefit of reading the labels and don’t believe the advertising hype!  This is such an easy step.  You only have to identify the food you like just once!  Awesome right?

Secret Three – Eat More Food Eat Less Calories

What!?  Yep, I said the same thing when I stumbled on this secret concept.  How can you eat more food and eat less calories?  I’m not talking about diet foods that say less calories so I can just eat more of them like a hog.  I’m not talking about processed “fake food” products that visually resemble food because they are so loaded with substitute sweeteners, proteins and other junk.  I’m talking about natural, cheap and healthy food that fills you up and never lets your down!  It is about substituting your foods with other foods you might like.

The trick is to look for food that is not calorie dense and the closest thing to natural (unprocessed).  I drink water with meals.  How about mineral or soda water instead of soda?  How about fruit instead of candy or juices?  Salads instead of macaroni and cheese.  Substitutions like that.  It makes such a big difference.  Since I often eat to feel full, I made the mind shift to eat food like that instead of calorie dense foods.  So, I pile up the fresh or frozen veggies and fruits instead of more meats and starches on my plate.  I also pick fresh over canned and frozen over fresh (there is a reason concerning freshness and nutritional value).  So eating a dinner consisting couple of baked pork chops, sautéed broccoli and mashed yams (with margarine) is about 500-700 calories vs. 1200 calorie dinner at a restaurant.  Amazing right!  Big kid eats and saves on calories!  Score!!


Each of these secrets are effect in losing weight, especially if you like to eat like me.  However, all three of these secrets with their powers combined makes the super ninja of weight loss because you get to eat and still lose weight.

Combine these secrets with a walk every once in a while, just think about that!  Burning calories with a low aerobic workout and not consuming so many calories.  Change is right around the corner, you just got to look.

If you enjoyed this article, please share it!  We also would love to hear your success stories if you used this in your weight management success!

FASTest Weight Loss and Fitness Program for 2015 (part 4)


Lose Weight and Get Fit Naturally Without Supplements or Pills FAST! Learn HOW!

lose weight fast and naturallyThis is week four of our F.A.S.T. Weight Loss and Fitness System.  This part is about changing it up and switching gears.  You’ve been making awesome changes, so let’s make them even more awesome! Ready?  Read on!

Here is what you need to know (F.A.S.T.):

FoodRead your labels.  Did you know that there are fake wheat breads out there?  Yup, they just add brown food coloring to white bread.  Sickening, right?  You should be looking for wheat breads with a minimum of 3-4 grams of dietary fiber under 200 cals per serving.  Fiber fills you up, makes you feel fuller longer and prevents you from over eating!

Protein is right up there with fat as being the most calorie dense nutrient.  Fiber is not.  Also, eating a heavy protein diet can have adverse health effects while packing on lots of calories.  Carbohydrates are in almost everything we eat (due to processing and the adding of sugars, syrups and grains).  However, you need protein and carbs for workout recovery and to keep your body from catabolizing your muscles for energy (That’s why if you cut too much, your body will go into starvation mode, horde fat and eat your muscle first!)

So, look for food that  has the highest fiber content per serving.  Plus, high-fiber foods are mostly likely to be less processed!  Balance your diet with a colorful plate (pizza is colorful, but not what I’m talking about, lol!).  A balanced diet is a healthy diet. Check out MyPlate for guidance Consult a doctor or dietician before starting any dietary regime to avoid injury or medical issues.

Activity – Have your muscles stopped being sore?  Is your weight loss slowing or leveling out?  You need to do something else.  I have clients that love to run, but that is all they do.  Some love CrossFit, but that is all they do.  Have you been just doing cardio?  Start a weight training program.  The problem is, their magnificent bodies are doing what it is designed to do… adapt!

You body will adapt to its present workload and economize its energy expenditure. That means, you have to change your routines, intensities and durations.  If you are running for 30 minutes a day, you should probably start some cross training routines instead (still cardio, but your using different muscle groups).  Walking because of weight or physical restrictions?  Try aqua aerobics or hiking on uneven terrain.

Body builders hit “plateaus” all the time.  They have to “shock” their bodies into growth by either simple routine, exercise or load changes.  So, to keep your from adapting, stay ahead of it and change up your activity! You will see and feel the difference in the kick start!  Looking for exercise ideas? Click here!  Consult a doctor before starting any fitness routine to injury or medical issues.

Support – The camera doesn’t lie.  You can fool yourself in the mirror.  But that camera is going to tell you the truth.  Take before and after photos (and “along the journey” pics too).  This will 1)  Keep you on track because you want to see visible improvements. 2)  Gives you a trophy and bragging rights at the end of your transformation.  3)  Gives you a tangible reminder of what you were and what you are now and gives you a visual reason not to go back. Trust me, I have pics of me that will forever remain buried, but they are there for me to motivate myself.  Stay motivated and snap those shots!  Make sure to use our FAST System Support Page too!

TrackingThis is going to tie in to this week’s Support section.  Taking pictures.  Take pictures weekly.  Also for each picture, record your weight along with your neck, chest and waist  size (guys) or neck, chest, waist, hips and thighs (ladies). You will see two things 1) What your data was when you took that picture.  2) You can track your body composition (body fat) and your muscularity (how tone or tight you have become visually).  Want to know something crazy?  You might actually hit a point where you are actually back at your original weight, but your waist might be 34 inches versus 42 or your dress size my be 4 versus 14 due to your body composition!  Track your success!

So, to sum it up:

Continue to eat a balanced diet consisting of essential proteins and carbs, but also with high-fiber foods to keep you fuller  to avoid overeating.  Change up your activities to keep your body from adapting to keep melting fat and building muscle.  Start snapping those pics to hold yourself accountable and to track your success!  Here’s to the new you for the new year!

Comments or Questions?  Ask!

FASTest Weight Loss and Fitness Program for 2015 (part 3)

Are You Ready to Lose Weight at a Nuclear Rate and Get Fit Quickly?

lose weight FASTAre you ready to change your life forever and get a body that others are dreaming of?  Great!  Read on!  This is part 3 of our F.A.S.T. weight loss and fitness system.  If you have been following our program so far, you have already started dropping the pounds like they’re hot!

Here is what you need to know (F.A.S.T.):

Food – You are probably eating better and smarter.  Are you drinking better? Chances are you are drinking your diet and exercise away.  Avoid liquid ghost calories (aka sugar waters like sports drinks, sodas and juices).  Sport drinks are somewhere 50+ calories per 8oz’s, sodas are around 140+ per 8oz’s and juices (like orange or apple) are around 120+ cals per 8oz’s!  Wow! I had a client that ate balanced meals, worked out like a champ (1-2 hours a day), but couldn’t lose as much body fat as he’d like.  I saw him always carrying a bottle of sports drink around.  Bingo,  Liquid calories!  He drank that instead of water because he did not like the taste of water.  I guess taste was more important to him than weight loss.  Use lemon, orange or cucumber slices to flavor water instead of sugaring it up.  CalorieKing or MyFitnessPal have food calorie values you can use to see how much a drink’s value is (even coffees)!  Eat the fruit, instead of drinking the juice (you will get the juice and fiber from the fruit).  “Food for thought” – Do you like coffee?  How many calories was it?  Find out here

ActivityDo you do crunches and abs routines to get a fit or trim waistline?  It can get you the six-pack or toned tummy you want, but that is only half of it.  Our bodies burn fat evenly throughout the whole body, instead of just one area.  There is no such thing as spot reduction.  That is a myth and companies make millions from desperate people from that myth!  So, to get to that beautiful body under that tummy, burn through the fat by doing exercises that will burn calories and develop muscles at the same time.  You must do two things:  1) Melt the fat and 2) Develop muscle to get that toned tummy and nice body that you always wanted! Great exercises for both objectives are hiking with a weighted vest, sprint workouts, high-intensity aerobics and other interval training.  Also, increasing your daily activities such as going for a walk during breaks, stairs instead of elevators parking farther way from work and etc.  There are all kinds of life hacks you can do to help you increase your activities and exercise to get that masterpiece of art you have!

SupportHave you started rewarding yourself for your fitness acheivements?  You should! Just not with food.  You are not a pet, so no food treats.  Treat yourself to a trip or an activity.  How about new clothes!?  How about posting a picture of either you or your scale’s reading on your weekly weigh-in?  Keeping you on track and honest about your journey.  Noticeable changes (where people can see the difference) usually happens around a 10% drop in your BMI.  That is pretty soon if you are working at it.  People are pretty shy when it comes to giving complements about weight loss in person (because they might be afraid of being rude).  So, don’t get too bent on the lack of personal congrats.  People feel safer giving complements on social media, plus if you post before/after pics… you get to see for yourself! Find a great fitness page to post your achievements and keep posting.  We made a support page for this program if you wanted F.A.S.T. program support too! Enjoy and set up a support system.  It really is the heart of the program, so get one!

TrackingCheat days are going to destroy your plan!  You are working out really hard, burning calories and developing muscle.  Then you are changing your diet, from burgers to brown rice and from sodas to water.  Then you are meticulously keeping track of your foods and calories to your daily BMR and exercise expenditure.  Now, you think it is time to reward your efforts with a “cheat day.”  Splurging and thinking, “Ah it’s only this meal. I’ve done a great job this last week.”  Let’s do the math!  1 pound of fat = 3,500 calories.  Subtract 500 calories a day for a week (7 days) = 3,500 calories (1pound/weekly).  Now, let’s add a meal from a famous chain restaurant (steak and lobster meal 732 cals + fresh season vegetables  w/butter seasoning 96 cals + house salad 158 cals + (1) one soda 140 cals = 1,126 calories!!)  That’s not even including appetizers! So, 3,500 (your weekly victory) minus 1,126 (your cheat meal) = 2, 374 (0.67 of a pound).  That week you just lost about half a pound for all your hard work!  That’s almost the same weight as a glass of water… cheat days will get you.  You are doing a great job.  The more you know, the better you are for success. Enjoy!

What you need to remember:

Monitor what type of drinks you are consuming to avoid ghost or empty calories.  Make sure you are doing exercises to achieve two goals:  1) Burn fat and 2) build muscle.  Start using that support system to hold yourself accountable. Lastly, beware of those cheat days!  You have been working hard to get the body you wanted, and you will get it!  It is about working smarter, not harder.  The smarter you work, the F.A.S.Ter you will get that smoking hot body you have been dreaming about!

Comments or questions?