jari love’s top 11 tips for losing weight · that, but taking psyllium husk can help reduce...

11 Keep a Food Journal

It happens all the time. One day we have a nice flat tummy and the next we look like we have a pot-belly. It is frustrating, but don’t fret. Most of the time these unexplained weight gains are nothing but water retention, often brought on by high sodium intake. On average, it is recommended that we consume between 1200-2400mg of sodium per day, but in actuality, we consume up to 5000mg a day! This affects our weight because sodium helps maintain fluid balance in the body and is designed to hold on to water. This means that when you consume too much sodium, you retain water. This can result in an extra three to five pounds showing up on the scale and the bloating we see around our middle; not to mention the greater health risks it poses such as increased blood pressure and increased risk of heart disease. To keep bloating at bay, aim to eat foods with less than 200mg of sodium per serving and drink at least 2 L of water a day to help you stay hydrated and to flush out any excess sodium.

10 Reduce Sodium Intake

I know it sounds scary, but weighing yourself at least once per week will help you lose weight and keep it off. A study of 1226 overweight and 1800 obese individuals found that weekly weigh-ins were correlated with lower BMIs and increased weight loss over both 12 and 24 month periods. So, to keep yourself on track, make a weekly appointment with your bathroom scale once a week.

9 Weigh Yourself Regularly

When you lose weight, a portion of each pound you lose comes from muscle. Having less muscle mass slows down your metabolic rate. While cardio is important for maintaining cardiovascular health, maximum benefits will come from cardio plus weight training to build lean muscle. Each pound of lean muscle you have will help you burn an additional 30-50 calories a day– even while at rest! To see maximum results, add a full body weight workout to your exercise regime two or three times per week.

Jari Love’sTop 11 Tips for Losing Weight

Results in Weeks!

Studies have shown that people who keep a food journal lose twice as much weight as those that do not. This is because writing down everything you put in your mouth makes you accountable for your decisions and forces you to really think about the foods you are choosing to eat.

Increase Weight Training 8

© Copyright Jari Love 2015

High intensity workouts are workouts where your heart rate reaches at least 75% of its maximum. The American College of Sports Medicine says that high intensity interval training is the best way to torch calories and fat. Additionally, research has shown that high intensity training will keep your metabolism in high gear for hours after the workout. Not only that, high intensity intervals can help us increase the number of mitochondria we have in our cells. Simply put, mitochondria are the “powerhouse” of the cell. They are the part of the cell where carbohydrates, fat and protein are broken down into the energy that the cell uses to fuel your workouts and daily activities. As part of their role in the breakdown of nutrients, they play a major role in burning fat. Each mitochondria acts as a tiny furnace, burning fat so it isn’t stored, therefore, the more mitochondria you have, the more furnaces you have in your body to help you constantly burn fat! For weight loss, challenge yourself by adding HIIT workouts into your regime once or twice a week.

7 Try High Intensity Interval Training

Did you know that the average person carries around 4-10 pounds of old waste in their digestive system? Gross! To help flush out our systems and remove some of this waste, adding high fibre foods to our diet is the key. One tip that I recommend is to take psyllium husk regularly as it will encourage the elimination of waste. Not only that, but taking psyllium husk can help reduce constipation, lower cholesterol, cleanse the colon, lower blood pressure, reduce heart burn, and can help stomach and intestinal ulcers.Along with psyllium husk, be sure to take in lots of high fiber fruits, such as berries that have 8 grams of fiber per serving or peppers that can have up to 5 grams of fiber per serving. Not only will they help you get rid of unwanted waste, but they can help you stay full for longer, curbing your appetite and warding off cravings.

6 Eat More Fiber

Did you know that your body has to work harder to digest protein than it does to digest carbohydrates or fats? Well it does! When we eat protein, we actually use 30% of the calories ingested just to digest it compared to just 3% for fats and simple carbohydrates. Not only does it make your body work harder, but protein will help fill you up sooner and keep you full for longer than other nutrients. When you lose weight you lose a combination of both fat and muscle, but studies show that a high protein diet will help preserve muscle which will keep your metabolism working effectively. So, to increase weight loss, try adding more eggs, low-fat dairy and lean meats to your diet.

5 Eat More Protein

Overnight when you are inactive, your metabolism slows down. So, when you skip breakfast, your metabolic rate stays slow and your blood sugar continues to drop. This likely means that by mid-morning you will be much more likely to reach for a high fat snack or overdo it at lunch resulting in an overall higher calorie intake for the day. According to the American Heart Association, eating breakfast every day may reduce the risk for obesity and insulin resistance syndrome, an early sign of developing diabetes, by as much as 35-50%. To keep your blood sugar steady start the day with a complex carbohydrate and a serving of protein, like egg whites on whole grain toast or oatmeal with protein powder.

Eat Breakfast


4



It is a fact – our bodies need carbohydrates. They are the primary fuel our bodies, including our brains, use to get through the day. However, in North America we eat way more carbs than our bodies need to function. For weight loss, you want to limit carbs to between 100-200 grams per day depending on your gender.One of the biggest diet fads in the past 20 years has been extremely low carbohydrate diets. When I say low, I mean well under 100 grams of carbs per day. Are these a good solution? At first you may think so, but long term is another story. Extremely low carb diets, where people are ingesting around 20 grams of carbs per day are not going to be effective in the long term. 20 grams of carbs is the amount in just 1/3 cup of all bran! Studies have found that when groups on extremely low carb diets are compared to groups following a low calorie diet that includes moderate amounts of carbs, the low-carb group does not lose any more weight than the low-calorie group over the course of the 6 month study.These types of extremely limited diets are unsustainable for most people because they go against our bodies natural instincts. We need carbs! There’s just no way around that. As I mentioned before, carbohydrates are the fuel that our bodies run on…especially when you are working out. Not only that, your brain needs carbs to function, so when you severely restrict them you will likely become moody and mentally off your game. When it comes to weight loss, we need to find the right balance of carbs and we need to eat them at the right time. As I stated earlier, I typically recommend 100-200 carbs per day for weight loss. The best time to have your carb portion is in the meals before 5pm if possible. I also recommend to stop eating two to three hours before going to bed. Eating too much food late at night, especially carbohydrates, increases your body fat stores. However, that is easier said than done.. . right? A lot of us get our most intense carb cravings at night! If you call into this boat, just go ahead and eat some carbs. However – make sure they are low-glycemic carbs… such as fruits and veggies.

3 Reduce Carbohydrate Intake

Every time we eat, our body is put to work. Eating can keep our metabolism elevated for up to five hours! When we go lengthy periods of time without eating, our metabolism drops, our blood sugar drops and we become at risk of major food cravings. Eating small meals every two to three hours will help keep glucose levels steady so you won’t suffer from blood sugar spikes that result in overeating and cravings.

Eat Small Meals Regularly 2



Many of us don’t consider it, but the mental aspect of weight loss can have a huge impact on our success. Weight loss requires both a change in behavior and thinking, which is why hypnosis can be so effective to help you modify your thought patterns to and lose more weight. Research in the Journal of Consulting and Clinical Psychology examined data from numerous studies on hypnosis and weight loss on hundreds of individuals and found that individuals who use hypnosis along with diet and exercise lose nearly twice as much weight as those that only use diet and exercise. By focusing on mental triggers and replacing negative thoughts with positive ones you will start losing that weight.

I have a great product that you must try! My clients have seen wonderful results using my Lose Weight with Hypnotherapy CD download!

I have collaborated with leading Registered Psychotherapist and Clinical Hypnotherapist, Lynn Lambert, to develop the incredible tools on this CD. You will learn to focus on true mind and body fitness using the sub-conscious mind, positive affirmations and imagery to help build self-confidence, lose weight and positively strengthen beliefs about nutrition and exercise. Olympic athletes have followed similar mind-body training programs to achieve excellence and now you can too.

1 Try Hypnosis

2Use this promo code: hypno2015 & you can SAVE 50% on the cost of the product!

Just enter promo code: hypno2015 at a checkout at SAVE 50%

And, guess what? There’s no waiting because there’s no shipping required! This is a download. You’ll get links to download the product right away!

Improve your self-confidenceGain control over emotional eatingBreak through the diet barrierIncrease your motivation to exerciseStrengthen positive beliefs about diet and exerciseAchieve your health and fitness goals

Let’s do this!


jari love’s top 11 tips for losing weight · that, but taking psyllium husk can help reduce...

Documents