Rule of thumb for weight loss: Diet= 70% exercise= 30%
Great 7 step plan to follow for LASTING and healthy results (My sources are I’ve been a world-class athlete since age 6, read tons about this for years including Gunnar Peterson’s book The Workout [he's trainer to A list celebrities] and Tony Robbin’s “The Body You Deserve” and after educating my brother, he lost 45 pounds in 4 months and has kept it off for 1.5 years plus):

1. Awareness of what you eat by keeping a diet journal to see where ure going wrong plus writing down very specific goals w/a time frame on them (be realistic yet firm) and view them on a regular basis. Also- tell someone about your progress toward your goals on a regular basis- this will keep you accountable. I have an excel spreadsheet that lists all my goals and my weekly progress toward them and I share them with my boyfriend each week so we can discuss it. Choose someone encouraging and motivating that wants to see you succeed. Family and best friends are great choices.

2. Best cardio is running in terms of weight loss. It is however, very high-impact and can lead to injuries. If you get injured- 2nd best is rowing, 3rd is cycling (both of which are less impact). You should be doing cardio minimum 4 times a week 30min.-1 hr. Weight loss heart rate range is one where you can carry on a conversation w/o a big struggle. Mix it up to keep from losing willpower or getting bored. People lose motivation when exercise isn’t fun and engaging. If you love soccer or basketball or volleyball…what are you doing at the gym? Cardio is cardio!

3. Resistance program to help firm muscles and give a pretty tone (u can’t spot-reduce- weight training results per individual body part will only be visible after the fat layer is off from the cardio). You should do this 2-3 times a week for 30 min-1 hr each time. It’s important to have that break in between so your muscles can rest. Remember- each muscle gained= more calories lost on a daily basis b/c this revs up your metabolism! Jessica Biel is a great model for a muscular gorgeous body. Look at a picture of her and visualize your face on her body. The mind’s thoughts literally create your reality and destiny. This has been proven over the centuries.

4. Breakfast= eat like a king, Lunch= eat like a prince, and Dinner= eat like a pauper. 3 meals/2snacks per day of high fiber/ high protein/ low carb nutrient-packed foods help keep you full NOTE: Complex carbs like salad, fruit, whole-grains are good, just avoid simple carbs like white bread and processed stuff. Eat the natural foods our ancestors ate, no processed junk. The best foods for you are filled with FIBER (shoot for 35 gms a day- this will curb cravings like heck!) Anna Kournikova eats a fruit and has a glass of water 30 min before her meals to be fuller and eat less (you should always do this, esp b4 going out to eat where temptations are large). No diet sodas- the fake sugars actually make ure body crave more sugary stuff. Stick to tea and water and never bring bad foods into your house. A woman should never go under 1200 cals a day by the way, slightly more for a man…very unhealthy. Lastly, take a high quality multivitamin each day and maybe essential fatty acid fish oils if you can afford both.

5. Americans in general want things QUICK and easy, we are impatient- you must be patient in terms of your results and never give up. Additionally, this is a LIFESTYLE change for LIFE: There are NOOO get-thin quick schemes, PERIOD. If u abuse your body u will ruin your metabolism and in the future u will gain weight MUCH easier than today. Diet pills will kill you as quickly as they helped kill Anna Nicole Smith. They are no better than drugs so don’t take the cheap lazy way out.

6. Weigh yourself once a week, never more often than that but get all measurements- waist circumference, body fat %, muscle %, water % (there are good digital scales that do this) b/c u could be gaining muscle which weighs more than fat or be full of water and be like- why the heck wont i lose weight! and then binge on donuts no no no! and reward yourself when you make progress! make it fun or else you’ll quit sooner than later.

7. Drink min. 2 liters of water per day (more for men) and whenever you’re stressed- take DEEP BREATHS rather than reaching for food. Breathe in this ratio: Inhale for 5 counts, hold for 20 counts, exhale for 10 counts. If you do 10 of these 3x/day you’ll be releasing toxins, decreasing appetite, & your energy and vitality will boom. This is why people lose weight doing yoga which on its own doesnt lose many calories. Oxygen is SO important.

You can do it! Good luck, keep a positive attitude, and never give up!

burn more calories than you cosume!

Honestly, if you’d like to check out a diet that helped me and people just like you all over the world, please try out (Strip That Fat). Please don’t let the program’s name scare you lol because it really does work!

Change your life for the better like I and so many others did before you…good luck and I hope you the very best!

cut the carbs