amazing weight loss tips.pdf

www.ShapeFit.com Amazing Weight Loss Tips eBook

Thank you for your interest in our Amazing Weight Loss Tips eBook. At

ShapeFit, we are dedicated to providing individuals with the best health and

fitness information to get in the best shape of their lives. We have compiled

the top 100 fat burning tips in this eBook to help you succeed on your

weight loss program. We hope you enjoy this information and we wish you

all the best to get fit and live a healthy lifestyle!

Yours in health,

Kris Bierek

Founder/President

ShapeFit, LLC

www.ShapeFit.com

"Get Into Shape. Stay Fit."

www.ShapeFit.com Amazing Weight Loss Tips eBook

This publication is protected under the US Copyright Act of 1976 and all

other applicable international, federal, state and local laws, and all rights are

reserved, including resale rights: you are not allowed to give or sell this

Guide to anyone else. If you received this publication from anyone other

than ShapeFit.com, you've received a pirated copy. Please contact us via e-

mail at info@shapefit.com and notify us of the situation.

Please note that much of this publication is based on personal experience

and anecdotal evidence. Although the author and publisher have made every

reasonable attempt to achieve complete accuracy of the content in this

Guide, they assume no responsibility for errors or omissions. Also, you

should use this information as you see fit, and at your own risk. Your

particular situation may not be exactly suited to the examples illustrated

here; in fact, it's likely that they won't be the same, and you should adjust

your use of the information and recommendations accordingly.

Any trademarks, service marks, product names or named features are

assumed to be the property of their respective owners, and are used only for

reference. There is no implied endorsement if we use one of these terms.

Nothing in this Guide is intended to replace common sense, legal, medical or

other professional advice, and is meant to inform and entertain the reader.

www.ShapeFit.com Amazing Weight Loss Tips eBook

AMAZING WEIGHT LOSS TIPS

1. Don't cut too many calories

Avoid drastically cutting your calories. Quick and drastic weight loss can

cause issues with your body's metabolism and muscle mass. When you lose

a lot of weight quickly, you really need to strictly monitor where the weight

is coming from. Is it water weight, body fat or muscle mass? The majority of

the time, it unfortunately comes from lean muscle mass and this is exactly

what causes serious issues with your metabolism. Muscle is your body's

most potent and active tissue for burning calories and body fat. ItÓs basically

your body's "furnace" and you always want to keep it burning hot. When

someone loses a lot of weight, which usually comes from crash dieting or

some other unhealthy way of dropping the weight, the body's lean muscle

mass is cannibalized and the person loses some of the most powerful tissue

for keeping a lean body.

The worst thing is when the person finally decides to get off their diet and

they go back to their unhealthy eating habits. The calories go back up, but

since their BMR (basal metabolic rate) is lowered and they have lost muscle

mass, they end up packing on the body fat very quickly! Have you ever

heard of the term "yo-yo" dieting? This is one of the main reasons why so

many people have issues and hard times with their weight loss plans.

2. Increase your water intake

Drinking water is one of the most important aspects to losing weight. Our

bodies are over 70% water and it needs a large amount of this liquid to

maintain its daily functions. Water helps to flush our systems and remove

harmful toxins. When you don't drink enough water, your body actually

holds onto the water is has which in turn, leaves you bloated. In order to

release the water, you need to consume enough of it throughout the day.

Water is also a great no-calorie source to fill up your stomach which helps

keep you feeling fuller. Try drinking ice cold water to actually burn more

calories. Your body needs to heat up the ice cold water and it uses energy

(calories) to do so. This is what's called the "thermogenic effect". You can

burn an additional 100 calories a day by drinking one gallon of ice cold

water. Over the course of month, this equates to almost 1 pound of weight

and 12 pounds of weight loss per year!

www.ShapeFit.com Amazing Weight Loss Tips eBook

3. Don't forget your protein

Make sure to include a lean protein source at every meal. Shoot for 1 gram

of protein per pound of body weight. By eating enough protein, you will

keep your nitrogen levels high which supports muscular repair and growth.

Protein has a thermogenic effect of 30% which makes it the highest

thermogenic food compared to all other nutrients. This means that for every

100 calories of protein you eat, 30 calories are burned by your body to digest

the food leaving you with a net 70 calories. Here are a few quick and healthy

protein packed snacks:

www.ShapeFit.com Amazing Weight Loss Tips eBook

4. Build lean muscle mass

Strength training builds lean muscle mass. By adding muscle you will be

adding the most potent fat burning tissue to your body. Muscle tissue is the

most metabolically active tissue in your body, so make sure to build as much

as possible. Studies have estimated that for each pound of muscle you add to

your body, you burn an additional 35 to 50 calories per day. So, an extra 10

pounds of muscle will burn approximately 350 to 500 calories per day, or an

extra pound of fat every 7 to 10 days. This is without making any other

changes! In another study, researchers found that regular weight training

boosts basal metabolic rate by about 15%.

5. Eat smaller meals more often

By eating small nutritious meals, you will increase your metabolism and

keep yourself full throughout the entire day. It will also amp up your energy

and keep your insulin levels constant. Ideally, you should eat 5 to 6 times

per day, with about 3 hours between each meal. Imagine yourself grazing

versus hoarding. You want to graze on small amounts of foods several times

instead of hoarding on large amounts of foods a few times a day. If you wait

too long between meals, you will have the tendency to binge and consume

far too many calories since you will be extremely hungry.

6. Fill up on fiber

Eating more fiber is a great tip for weight loss. Fiber will give you a feeling

of fullness with a limited amount of calories. Fiber also helps to reduce

constipation, indigestion, gallstones and cholesterol, and assists in

combating heart disease and some cancers. Eat a variety of fibers (soluble

and insoluble). A varied, high fiber, healthy diet will provide both. Soluble

fiber comes from fruits and insoluble fiber comes from whole grains. Fiber

rich foods include oat bran, beans, lentils, fruit, vegetables, whole wheat

bread, brown rice and oatmeal.

7. Eat thermogenic foods

Thermogenic foods are the ones your body uses maximum energy (calories)

in order to properly digest. Some of the greatest thermogenic foods are

vegetables like broccoli, cauliflower, mushrooms, squash, celery, zucchini,

peppers, lettuce and green beans. These foods are very low in calories

which allow you to include a large quantity of them in your diet.

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