A “to do” list can help you stay focused on your goals and dreams. And that’s the key to staying lean for life … consistently doing the things that move you toward the health and weight of your dreams.
To help you keep those things front of mind, I’ve compiled a simple checklist that you can print and attach to your fridge or bulletin board. Click here to download and print your checklist.
1. Eat the right fats. Bulk up on omega-3s, at least 2,000 mg a day. Limit saturated fats and eliminate trans fats. I recommend RealDose’s Super Critical Omega-3 TG.
2. Eat the right carbs. Stick to vegetables and beans as your main sources of carbohydrates. You can eat 2 to 3 SMALL servings of fruit as well (or just 1 scoop of RealReds). Steer clear of “starchy carbs,” such as bread, pasta, potatoes and rice.
3. Eat protein at every meal. Eat some protein at every meal — lean meats, fish and dairy are great options.
4. Start your day with breakfast. Make sure it includes protein and fiber, and is low in carbs. I recommend RealMeal GF.
5. Remember the water trick. Drink 16 ounces of water before every meal.
6. Do high-intensity exercise. Instead of aerobics, do high-intensity cardio 3 times per week. Start with fast walking instead of sprinting or biking, if necessary.
7. Track your results. Keep a diary and weigh yourself daily.
8. Don’t eat after dinner. The kitchen should be off limits 3 to 4 hours before bedtime. If you must have a late-night snack, make sure it’s high-protein and low-carb, like RealMeal GF.
9. Eat a “cheat meal” once a week. This is your weekly indulgence. Make sure to include a dessert if you like!
10. Chew longer. Try to chew up to 40 times per bite … 15 chews should be your minimum.
11. Red wine should be your only alcoholic drink. Up to 2 glasses a day. No beer or hard alcohol.
12. Don’t drink your calories. Avoid sodas, soft drinks and fruit juices. Likewise, avoid so-called “diet” drinks, as they have been repeatedly proven to make people GAIN weight, not lose it.
13. Get vitamin D. boost your vitamin D3 levels with smart sunshine exposure or a quality vitamin D3 supplement (see below).
14. Avoid wheat. Its consequences include far more than just a bulging belly.
15. Stand up and move around at least once per hour. Chronic sitting is the new smoking and is risky for your health and metabolism, even if you exercise regularly.
As I mentioned earlier, print this and post it on your refrigerator. It works wonders. Click here to download your copy.
This demonized vitamin has been (and continues to be) the subject of intense study — and also of considerable controversy.
Doctors have been telling us for decades to avoid sun exposure at all costs.
Problem is … based on the science, that’s a bunch of hogwash.
Vitamin D is a well-known cancer preventative and offers overall health benefits. But researchers are now drawing connections between vitamin D and weight loss.
In a study at the University of Minnesota, they found that higher vitamin D levels, in addition to a properly balanced diet, correlated to more weight loss than diet alone did.
This suggests that one of vitamin D’s many benefits is faster weight loss.
In this 11-week study, subjects were given 750 fewer calories than their estimated caloric needs.
On average, they had low vitamin D levels. But researchers discovered that their pre-diet vitamin D levels “predicted weight loss in a linear relationship.”
For every increase of 1 ng/mL on the 5-hydroxycholecalciferol test — which measures the precursor form of vitamin D — participants lost nearly an additional half pound.
For each 1 ng/mL increase in the active form, they lost ¼ pound more.
The higher the baseline vitamin D levels, the more the fat loss. Interestingly, the weight loss occurred especially around the abdomen, a trouble spot for most people.
Yet the majority of Americans are deficient in vitamin D.
You can get vitamin D from sun exposure to your skin (without sunscreen) for at least 20 to 30 minutes per day close to solar noon. But because the sun has been so demonized for the past five decades, most people block all those health-giving rays by slathering on sunscreen.
And for most of the country, it’s impossible to get sun exposure during the 4 to 6 nonsummer months of the year. But even in summer, if you’re sitting in an office all day and never get outside, it might as well be winter.
Fortunately, you can supplement with vitamin D3 if you need to raise your levels faster, or if you can’t spend sufficient time outdoors. Everyone assimilates vitamin D at different rates … so you should have your levels tested a couple of times a year to make sure your levels are between 30 and 40 ng/mL.
Beware of deceptive food labeling. Often, labels will state that food contains vitamin D, but it’s important that it specifically be vitamin D3, not the common D2 form contained in foods.
Follow these principles — especially avoiding starchy carbs and empty calories — and take Weight Loss Formula No. 1 three times per day, and you’ll be well on your way to melting the fat right off your body.
And that will make you happier, healthier and more energetic than you remember being.
Did you miss any of these “back” issues? Catch up on them here …
Keep in touch. We sincerely want to hear about your results. In fact, we’re waiting on pins and needles to hear from you.
Steven Sisskind, M.D.