1

Content
Content .................................................................................................................... 2
Introduction ............................................................................................................. 4
Tip 1: Great Substitutes for Butter or Margarine ..................................................... 6
Tip 2: How to educe t!e "at in C!eese ................................................................ 6
Tip #: $!at %ou Can &o wit! $ater to Suppress %our 'ppetite ........................... (
Tip 4: S)o*ing and &rin*ing Ma*e %ou "atter ....................................................... (
Tip +: T!e Trut! about educed "at C,ai)s .......................................................... (
Tip 6: How to -at "ast "ood and Sti,, .ose $eig!t ................................................ /
Tip (: How to 0rder w!en -ating 0ut ..................................................................... /
Tip /: How to Spice 1p and Burn Ca,ories ............................................................. 2
Tip 2: $!3 a 4eggie Sandwic! Ma3 5ot Be t!e Best C!oice ................................ 2
Tip 16: T!e Trut! about 5egati7e Ca,orie "oods ................................................. 16
Tip 11: 1sing T!er)ogenic "oods to Burn More Ca,ories ................................... 16
Tip 12: "oods t!at "ig!t 'bdo)ina, "at ................................................................ 11
Tip 1#: -ating to Hea, %our Metabo,is) ............................................................... 11
Tip 14: T!e "acts about "asting ........................................................................... 12
Tip 1+: T!e &angers of Trans "ats ....................................................................... 12
Tip 16: -n8o3 Snac*s 1nder 166 Ca,ories 'piece ................................................ 1#
Tip 1(: Sa7or &esserts 1nder 266 Ca,ories -ac! ................................................ 1#
Tip 1/: "i,, 1p on .ow9G,3ce)ic "ruits ................................................................. 14
Tip 12: How :&iet "oods; Ma*e %ou "at .............................................................. 14
Tip 26: &ieting &uring t!e Ho,ida3s ...................................................................... 1+
Tip 21: How to Contro, %ourse,f at a Buffet .......................................................... 1+

2
Tip 22: .ow Carb 7s .ow "at: $!ic! is Best< ...................................................... 16
Tip 2#: $!3 Mini9Mea,s e7 %our Metabo,is) ..................................................... 16
Tip 24: T!e "at9Burning =owers of =rotein .......................................................... 1(
Tip 2+: T!e Best &iet =,an in t!e $or,d ................................................................ 1(
Tip 26: &rin*ing Ice $ater to Burn Ca,ories ......................................................... 1/
Tip 2(: ->ercises t!at Burn t!e Most Ca,ories =er Hour ...................................... 1/
Tip 2/: How to $a,*?un %our $a3 to $eig!t .oss ............................................ 1/
Tip 22: Start %our &a3 wit! %oga ......................................................................... 12
Tip #6: 1sing Musc,e Confusion to Burn Ma>i)u) Ca,ories ............................... 12
Tip #1: T!e Best ->ercises for 'r)s .................................................................... 26
Tip #2: T!e Best ->ercises for .egs ..................................................................... 26
Tip ##: Scu,pt %our 'bs to Burn More Ca,ories .................................................... 21
Tip #4: ->ercising wit! @ids 1nderfoot ................................................................. 21
Tip #+: Burn More Ca,ories $!i,e %ou un -rrands ............................................ 22
Tip #6: Ca,cu,ate 3our BM .................................................................................. 22
Tip #(: "ind %our Target Heart ate .................................................................... 2#
Tip #/: Burn Ca,ories $!i,e %ou $or* ................................................................. 2#
Tip #2: Burn Ca,ories in %our Garden .................................................................. 2#
Tip 46: "un 'erobic ->ercises t!at $onAt Bore %ou ............................................ 24
Tip 41: "at9Burning Green Tea ............................................................................. 2+
Tip 42: Ginger ....................................................................................................... 2+
Tip 4#: T!e Best 4ita)ins for "at Burning ............................................................ 26
Tip 44: Carb B Cortiso, B,oc*ers ........................................................................... 26
Tip 4+: $!at 'bout -p!edra< .............................................................................. 26

#
Bonus Tip: Superc!arge %our Ca,orie9Burning $or*outs .................................... 2(
Ca,orie9Burning ecap .......................................................................................... 2(
Introduction
Ca,orie9burning is bot! an art and a science. Science dictates !ow our bodies
burn ca,oriesC but t!ere is an art to burning t!e )ost ca,ories possib,e. B3
co)bining *nown science wit! a few tric*sC 3ou can gi7e 3our own
)etabo,is) a rea, boostD
T!atAs w!ere t!is e9boo* co)es in. How wou,d 3ou ,i*e to superc!arge 3our
)etabo,is) and ,ose )an3 )ore pounds per )ont!< How wou,d 3ou ,i*e to
burn ca,ories a,, da3 ,ongC e7en w!en 3ouAre resting<
T!is e9boo* wi,, teac! 3ou !ow to:
Get fit and burn ca,ories w!i,e 3ou wor* at 3our des*.
educe t!e ca,ories in c!eese and ot!er fa7orite foods.
.ose pounds e7en if 3ou !a7e a bab3 to ,oo* after.
Burn t!e )ost ca,ories possib,e b3 superc!arging 3our wor*outs.
1se food to !ea, a s,uggis! )etabo,is).
Sip 3our wa3 to a ,eaner bod3.
"ace !o,ida3 )ea,s and buffets wit!out fear.
're 3ou c!ained to a des* / !ours a da3< T!atAs no reason to stop burning
ca,oriesD
T!is !e,pfu, guide wi,, s!ow 3ou !ow to burn )a>i)u) ca,ories w!i,e 3ou
)o7eC sitC and e7en w!i,e 3ou s,eepD %esC 3ou can burn ca,ories a,, around t!e
c,oc* b3 using t!e tips presented be,ow.

4
're 3ou read3 to fee, t!e burn< .etAs get startedD
5ote: T!is e9boo* reco))ends specific e>ercises and dietar3 supp,e)ents to
re7 up 3our fat9burning )etabo,is). $!i,e t!ese e>ercises and supp,e)ents
are presu)ed safeC t!e3 can pose serious t!reats to so)eone wit! a !ea,t!
condition. ',wa3s see* a doctorAs ad7ice before starting a new diet or
e>ercise routine.
$it! t!at understandingC !ere are 4+ fabu,ous tips to !e,p 3ou burn )ore
ca,ories:
YOU CAN GIVE THIS EBOOK AWAY FOR FREE TO FRIENDS OR W.E.
BUT YOU'RE NOT AOWED TO CO!Y OR CHANGE THE CONTENT
FOR CO""ERCIA !RACTISE # $ !EASE KEE! THIS IN "IND #
O%& it'' ti(e to re)d it c*)+ter +er c*)+ter
)nd do 'o(e
,I((edi)te Action-

+
Ti+ ./ Gre)t Su0'titute' 1or Butter or ")r2)rine
Butter and )argarine !a7e de7e,oped an un!ea,t!3 reputation due to t!eir
saturated fat and?or trans fat content. .uc*i,3C t!ere are se7era, a,ternati7es
t!at are friend,ier to 3our !eart.
0,i7e oi, is a great sa7or3 substitute. Bu3 a f,a7ored o,i7e oi, E,i*e roasted
gar,ic or red pepperFC pour it into a sea,ab,e tubC and refrigerate it o7ernig!t.
T!e ne>t da3 it wi,, !a7e a )argarine9,i*e consistenc3 and spread ,i*e butter.
4egan spreads ,i*e !u))us E)ade fro) c!ic*peasF and ta!ini Esesa)e seed
pasteF are !ig!,3 edib,e substitutesC and can be found in !ea,t! food stores.
%ou can a,so rep,ace butter or )argarine in recipes b3 using o,i7e oi, for
sa7or3 dis!es. 'pp,esauceC )as!ed bananasC or fruit purees can rep,ace
butter in sweet treats.
Ti+ 3/ Ho4 to Reduce t*e F)t in C*ee'e
C!eese is de,iciousC but )an3 peop,e a7oid it because of its re,ati7e,3 !ig! fat
and ca,orie content. C!eese contains saturated fatC w!ic! can !ar) 3our
!eart and arteries if 3ou eat too )uc! of it.
%ou can reduce t!e a)ount of fat in 3our c!eese b3 se,ecting products t!at
are )ade fro) s*i) )i,*C 1G )i,*C or 2G )i,*. T!ese c!eeses pro7ide a,, t!e
f,a7or wit! a fraction of t!e fat.
If 3ouAd rat!er !a7e fu,,9fat c!eese in a recipeC tr3 !eating it up in t!e
)icrowa7e and t!en draining off t!e oi,. T!e oi, is ,iHuefied fatC and getting rid
of so)e or a,, of it wi,, reduce t!e fat content in t!e c!eese.
"ina,,3C if 3ou !a7e t!e ti)e and inc,inationC 3ou can )a*e 3our own ,ow9fat
c!eese at !o)e. ItAs a ti)e9consu)ing tas*C t!oug!C so do a ,itt,e researc! to
see if c!eese9)a*ing is so)et!ing 3ouAd ,i*e to tr3.
Ti+ 5/ W*)t You C)n Do 4it* W)ter to Su++re'' Your
A++etite

6
$ater is t!e abso,ute best f,uid to !3drate t!e !u)an bod3. It !e,ps our
organs function betterC *eeps our 8oints supp,eC and can e7en aid 3ou in 3our
weig!t ,oss efforts.
HereAs a good water tric* to suppress 3our appetite: &rin* a g,ass of water
before e7er3 )ea,. T!e f,uid wi,, !e,p 3our sto)ac! fee, fu,,erC faster. $ater
can a,so ta*e t!e edge off of 3our !ungerC since t!irst is often )ista*en for
!unger.
%ou can a,so *eep a g,ass of water nearb3 during 3our )ea,. Ta*e a coup,e
of bites of foodC t!en put 3our for* down and drin* a coup,e of swa,,ows of t!e
water. %ouA,, be satisfied )ore Huic*,3C and t!e e>tra f,uid wi,, !e,p 3our bod3
digest t!e food )ore efficient,3.
Ti+ 6/ S(o%in2 )nd Drin%in2 ")%e You F)tter
' ,ot of peop,e s)o*e because t!e3 t!in* it curbs t!eir appetite. $!i,e t!is
)ig!t be a te)porar3 side effectC nicotine actua,,3 acts as a sti)u,ant. Instead
of re,a>ing 3ouC it puts )ore stress on 3our bod3. T!is triggers t!e re,ease of
t!e stress !or)oneC cortiso,.
T!e presence of cortiso, encourages 3our bod3 to store fat around t!e
)idsectionC a particu,ar,3 un!ea,t!3 p,ace for e>tra pounds go accu)u,ate.
.i*ewiseC drin*ing a,co!o,ic be7erages can contribute to fat storage. T!e
sugar in a,co!o, causes 3our bod3 to re,ease insu,inC rapid,3 dropping 3our
b,ood g,ucose ,e7e, and )a*ing 3ou !ungrier. 07er ti)eC insu,in resistance
can occur.
Ti+ 7/ T*e Trut* )0out Reduced F)t C8)i('
%ou )ig!t t!in* t!at reduced9fat foods are an e>ce,,ent c!oice for dietersC but
t!in* againD So)eti)es itAs better to go wit! t!e fu,,9fat 7ersions of 3our
fa7orite foods.
$!3< Because w!en 3ou re)o7e fat fro) a foodC 3ou re)o7e a ,ot of its
f,a7or. To rep,ace t!at f,a7orC food )anufacturers add Huite a bit of sugar. Iust
c!ec* t!e nutrition ,abe, on ,ow9fat foodsC and 3ou )ig!t be surprised b3 !ow
!ig! t!e carb count is. T!e !ig! nu)ber co)es fro) t!e added sugar.

(
To Hua,if3 for a reduced fat ,abe,C a product )ust contain 2+G ,ess fat t!an
t!e origina,. T!atAs not a ,ot. So)eti)es it )a*es )ore diet sense to stic* wit!
t!e origina, and forego t!e e>tra sugar.
Ti+ 9/ Ho4 to E)t F)'t Food )nd Sti88 o'e Wei2*t
"ast food is a big no9no for )an3 dieters. Most of it contains too )uc! fatC
sugarC sodiu)C and artificia, f,a7or en!ancers to be re)ote,3 !ea,t!3. =,usC t!e
ser7ing siJes can be ridicu,ous,3 ,arge.
But t!ere are !ea,t!3 wa3s to indu,ge in fast food on occasion. Instead of fried
sandwic!esC ,oo* for gri,,ed options pac*ed wit! ,ettuceC to)atoesC and ,ow9fat
condi)ents.
ItAs a,so a good idea to order off of t!e *idAs )enu. 5ot on,3 are t!e portions
s)a,,erC but 3ouA,, often find !ea,t!ier side options E,i*e fruitC 3ogurtC and 2G
)i,*F t!an t!ose offered wit! regu,ar )ea,s.
5e7er super9siJe an3t!ingC and a7oid sugar sodas. %ouA,, be better off sipping
water or unsweetened tea. &iets sodas are o*a3 in )oderationC but !uge
ones )a3 contain too )uc! artificia, sweetenerC w!ic! can ,ead to !unger and
cra7ings.
Ti+ :/ Ho4 to Order 4*en E)tin2 Out
%ou donAt need to gi7e up 3our fa7orite restaurants 8ust because 3ouAre on a
diet. ',, 3ou !a7e to do is ,earn !ow to dine out t!e s)art wa3.
"irstC s*ip t!e bread bas*et. ItAs far too eas3 to o7erindu,geC and bread is
dense in carbs and ca,ories. SecondC ,oo* for entrees t!at feature gri,,ed fis!
or c!ic*enC wit! stea)ed 7egetab,es on t!e side.
'7oid sauces )ade fro) butter or crea)C and ignore t!e deep9fried foods
a,toget!er. Suc! sp,urges are fine for specia, occasionsC but if 3ou eat t!e)
)ore t!an once a wee*C 3ou )ig!t sta,, 3our weig!t ,oss.
"ina,,3C be aware t!at )ost restaurant portion siJes are out of contro,. %ou
can fig!t t!is b3 sp,itting an entrKeC ordering an appetiJer instead of an
entrKeC or bo>ing up !a,f of 3our )ea, before 3ou dig in.

/
Ti+ ;/ Ho4 to S+ice U+ )nd Burn C)8orie'
%ou )a3 !a7e !eard t!at spic3 foods can !e,p 3ou ,ose weig!t. $!i,e t!e
science be!ind t!is is s!a*3C t!ere is p,ent3 of anecdota, e7idence to suggest
t!at t!is is t!e case.
Spic3 foods can s,as! 3our cra7ings b3 o7erpowering 3our taste buds. T!e
fier3 f,a7or causes 3ou to eat ,ess t!an 3ou nor)a,,3 wou,d.
Certain spices are t!oug!t to !a7e a t!er)ogenic effectC w!ic! )eans t!e3
speed up t!e rate at w!ic! 3our bod3 con7erts ca,ories into energ3. C!i,i
peppers in particu,ar are be,ie7ed to boost 3our )etabo,is) b3 as )uc! +6G
for a coup,e of !ours.
T!e faster 3our )etabo,is)C t!e )ore ca,ories 3ou burn L and t!e faster 3ou
,ose weig!tD
< Sometimes It's hard and very time consuming to do all the diet thing on
your own. Do you know there are real helpful & non-expensive supplements
out there which can help you a lot to reach your goal. !o faking drugs I'm
talking a"out one of the "est# - Get )ore Infos on: !ttp:??www.rea,!oodia.info
Ti+ =/ W*> ) Ve22ie S)nd4ic* ")> Not Be t*e Be't
C*oice
4egetab,es are nutrient9dense and ,ow in ca,oriesC )a*ing t!e) a dieterAs
best friend. T!e3 a,so )a*e fine sandwic! toppingsC but 3ou )ig!t want to
add a ,itt,e protein to *eep 3our !unger under contro,.
If 3ou eat a sandwic! )ade fro) bread and 7egetab,esC 3ouAre getting Huite a
,ot of carbo!3drates. $!i,e t!e 7eggies Eand possib,3 t!e breadF contain so)e
fiberC t!e sandwic! probab,3 wonAt satisf3 3our !unger for 7er3 ,ong.
T!atAs because t!e sandwic! contains no protein or fat. =rotein is i)portant
for nouris!ing 3our )usc,es and !e,ping 3our bod3 burn carbs at a s,ower
rateC *eeping 3our b,ood sugar stab,e. "ats do t!e sa)e t!ingC and t!e3 !e,p
3ou fee, fu,,er ,onger.
If 3ou sti,, want a 166G 7eggie sandwic!C add so)e !eart9!ea,t!3 fats ,i*e
a7ocado s,icesC 2G c!eese s,icesC or o,i7e oi, to *eep 3ou satisfied.

2
Ti+ .?/ T*e Trut* )0out Ne2)ti@e C)8orie Food'
're t!ere actua,,3 foods t!at contain negati7e ca,ories< T!at depends on !ow
3ou define :negati7e ca,ories;. $!i,e a,, foods contain a certain nu)ber of
ca,oriesC )an3 dieters ,i*e to fi,, up on foods t!at are !ig! in fiber and ,ow in
ca,ories L negati7e ca,orie foods.
T!e reasoning is t!at it ta*es )ore ca,ories to digest t!ese foods t!an t!e
foods actua,,3 containC ,eading to a net ,oss of ca,ories. &ieters a,so fa7or
foods t!at are ru)ored to speed up t!e )etabo,is)C ,i*e c!i,i peppers.
So w!at are so)e e>a)p,es of negati7e9ca,orie foods< Ce,er3C orangesC
tangerinesC ,ettuceC cucu)bersC strawberriesC and carrots are so)e of t!e )ost
popu,ar. .oo* for fruits and 7egetab,es t!at contain few ca,ories and p,ent3 of
water or fiber. T!ese foods wi,, fi,, 3ou up and ,ea7e 3ou wit! a ca,orie deficit for
t!e da3.
Ti+ ../ U'in2 T*er(o2enic Food' to Burn "ore C)8orie'
T!er)ogenesis is t!e process of burning stored fat for fue,. T!er)ogenic
foods and supp,e)ents speed up t!e bod3As )etabo,is)C )a*ing it burn fat
faster.
ItAs i)portant to note t!at t!er)ogenic supp,e)ents ,ose t!eir effecti7eness
o7er ti)e. T!ese products are usua,,3 )ade fro) ep!edra9,i*e c!e)ica,s and
!erbsC p,us caffeine and ot!er sti)u,ants. T!e3 can e7en be dangerous if 3ou
ta*e too )an3C or ta*e t!e) for ,ong periods of ti)e.
T!er)ogenic foodsC on t!e ot!er !andC !a7e a )ore subt,e effect. But 3ou
can eat t!e) indefinite,3 wit!out doing !ar) to 3our ner7ous s3ste). -n8o3
so)e )etabo,is)9boosting ser7ings of citrus fruitC spic3 peppersC and green
tea. Iust a few ser7ings a da3 can )a*e 3our bod3 burn )ore ca,ories and
)a*e 3ou ,ose weig!t fasterD
Ti+ .3/ Food' t*)t Fi2*t A0do(in)8 F)t
Be,,3 fat is t!e )ost dangerous *ind of fat 3ou can !a7e. It !as been ,in*ed to
)an3 diseasesC inc,uding !eart diseaseC diabetesC and cancer. &octors arenAt
sure w!3 abdo)ina, fat poses so )an3 !ea,t! ris*sC but t!ereAs no doubt t!at
it does.

16
%ou can reduce 3our abdo)ina, fat b3 eating se7era, portions of fat9fig!ting
foods t!roug!out t!e da3. -at ,ean proteinsC unsaturated fatsC and fibrous
fruits and 7eggies. 5uts are a great snac*C as t!e3 contain )an3 nutrients.
.ow9fat dair3 products are !ig! in ca,ciu)C anot!er be,,39busting )inera,.
Too )an3 carbs can ,ead to b,oating and e7en insu,in resistance o7er ti)eC
but 3ou need fruitsC 7egetab,esC and w!o,e grains to sta3 !ea,t!3. Iust ,i)it
t!e a)ount of carbs 3ou get fro) sugar and refined f,ourC and 3our abdo)ina,
fat wi,, di)inis!.
Ti+ .5/ E)tin2 to He)8 Your "et)0o8i'(
Ha7e 3ou spent 3ears tr3ing one diet after anot!er< Ha7e 3ou ,ost weig!t L
and regained it L )ore ti)es t!an 3ou can count< &o 3ou find it near,3
i)possib,e to ,ose weig!tC e7en w!en 3ou drastica,,3 reduce 3our ca,ories< If
soC 3our )etabo,is) )ig!t be s,uggis! due to c!ronic dieting.
.uc*i,3C t!e wa3 3ou eat can actua,,3 !ea, 3our )etabo,is). Instead of eating
t!ree ,arge )ea,s a da3C as )an3 of us were taug!t to doC 3ou can *eep 3our
)etabo,is) in !ig! gear b3 eating 6 s)a,, )ea,s t!roug!out t!e da3. -at at or
8ust be,ow t!e reco))ended ca,oric inta*e for so)eone of 3our weig!t. %ou
)ig!t see a s)a,, initia, weig!t gain w!en 3ou start to eat t!is wa3C but soon
t!e pounds wi,, begin to 7anis!.
Be sure to drin* p,ent3 of waterC too. It wi,, *eep 3our *idne3s fro) beco)ing
o7erburdened and pre7ent t!e) fro) ca,,ing on 3our ,i7er for bac*up. $!en
t!e ,i7er !as to act as a secondar3 fi,tration s3ste)C it isnAt doing its pri)ar3
8ob of )etabo,iJing fat L and t!e pounds wi,, pi,e on as a resu,t.
Sometimes It's hard and very time consuming to do all the diet thing on
your own. Do you know there are real helpful & non-expensive supplements
out there which can help you a lot to reach your goal. !o faking drugs I'm
talking a"out one of the "est# - Get )ore Infos on: !ttp:??www.rea,!oodia.info
Ti+ .6/ T*e F)ct' )0out F)'tin2
=eop,e fast for 7arious reasons. $!i,e fasting !as been a persistent approac!
to weig!t ,oss for count,ess 3earsC t!e fact is t!at an3 rapid weig!t ,oss t!at
co)es fro) fasting is on,3 te)porar3.

11
' ,ot of t!e initia, weig!t ,oss co)es fro) a reduction in food inta*e. $e get
Huite a bit of our f,uids fro) foodC so w!en we donAt eatC we ,ose water weig!t.
.osing water is not t!e sa)e as ,osing fatC and t!e water weig!t 3ou ,ose
during a fast wi,, co)e bac* w!en 3ou start eating again.
's it turns outC fasting isnAt e7en necessar3. So)e peop,e c,ai) t!at it !e,ps
to gi7e t!e bod3 a brea* e7er3 now and t!enC but as ,ong as t!e bod3 is in
good !ea,t!C it is a)aJing,3 efficient.
If 3ou decide to go on a fastC tr3 doing a raw or w!o,e food fast. T!is in7o,7es
gi7ing up fast foodC processed foodsC and e7en coo*ed foods for se7era, da3s
at a ti)e. %ou wi,, get p,ent3 of nutrition wit!out t!e c!e)ica, additi7es t!at so
)an3 of us !a7e sensiti7ities to. &rin* p,ent3 of c,eanC pure water during 3our
fastC and 3ou wi,, fee, better in no ti)eD
Ti+ .7/ T*e D)n2er' o1 Tr)n' F)t'
&id 3ou *now t!at )an3 of 3our fa7orite ba*ed goods contain a dangerous
substance ca,,ed trans fat< ItAs trueM )argarineC ca*esC coo*iesC and e7en
brea*fast cerea, can gi7e 3ou an un!ea,t!3 dose of t!is !ar)fu, fat.
$!3 is trans fat so bad for 3ou< 1n,i*e !eart9!ea,t!3 unsaturated fatC trans
fats actua,,3 c,og 3our arteriesC raise 3our bad c!o,estero,C and ,ower 3our
good c!o,estero, ,e7e,. T!is trip,e9w!a))3 is responsib,e for t!ousands of
!eart attac*s eac! 3ear. In factC trans fats are so dangerous t!at e>perts
predict t!e !ea,t! care industr3 wou,d sa7e N+6 bi,,ion o7er t!e ne>t 26 3ears
if trans fats were e,i)inated fro) a,, foods.
%ou can protect 3ourse,f fro) trans fats b3 reading t!e ,abe,s of t!e food 3ou
bu3. If 3ou see )argarine or !3drogenated oi, on t!e ingredient ,istC t!e food
contains trans fat.
Ti+ .9/ EnAo> Sn)c%' Under .?? C)8orie' A+iece
ItAs been pro7en t!at eating se7era, s)a,, )ea,s t!roug!out t!e da3 can *eep
3our )etabo,is) in o7erdri7e. But !ow do 3ou eat so )uc! and sti,, )anage
to co)e in under 3our dai,3 ca,orie a,,ot)ent< B3 eating s)art snac*s under
166 ca,ories.
T!ere are )an3 ,ow9ca,orie fruits and 7egetab,es 3ou can )unc! on between
)ea,s. Cucu)berC carrot stic*sC ce,er3C and strawberries wi,, satisf3 3our

12
cra7ings and de,i7er !ea,t!3 7ita)ins for 7er3 few ca,ories. Sugar9free Ie,,9o
cups weig! in at a s*inn3 16 ca,ories eac!. Cra7ing c!eese< Tr3 ,ow9fat
c!eese wedges for #+ ca,ories apieceC or part9s*i) )oJJare,,a stic*s for /6
ca,ories.
'7oid t!e 166 ca,orie pac*s of coo*ies and c!ips 3ou see at t!e grocer3
store. T!e3 are good for occasiona, cra7ingsC but t!e3 donAt rea,,3 gi7e 3ou
enoug! food to rea,,3 satisf3 3our !unger. =,usC 3ouAd get )ore nutrients b3
eating a sweetC crunc!3 app,e or a ,ow9fat 3ogurt cup.
Ti+ .:/ S)@or De''ert' Under 3?? C)8orie' E)c*
Ha7e a sweet toot!< &onAt ,et 3our ,o7e of desserts sabotage 3our diet p,anD
T!ere are p,ent3 of ,ower ca,orie a,ternati7es t!at wi,, satisf3 3our cra7ings
wit!out straining 3our s*inn3 8eans.
If 3ouAre d3ing for so)e ice crea)C tr3 a $eig!t $atc!ers froJen dessert.
T!e3 t3pica,,3 c,oc* in under 266 ca,ories eac!. 0r tr3 one of t!e !a,f9cup
ser7ings of rea, ice crea) now a7ai,ab,e in )an3 grocer3 stores. T!e tin3
ser7ing siJe gi7es 3ou fu,, f,a7or for a fraction of t!e ca,ories.
"or 266 ca,oriesC 3ou can !a7e two 1669ca,orie snac* ca*esM p,ent3 of sugar9
free pudding wit! w!ipped toppingM or e7en a s,ice of fat9free c!eeseca*e. Tr3
c!opping up so)e reduced9ca,orie pound ca*e and topping it wit!
strawberries and sugar9free Coo, $!ip. %ouA,, !a7e a 7irtuous strawberr3
s!ortca*e t!at tastes ,i*e t!e rea, t!ing.
$!i,e so)e dieters a7oid desserts ,i*e t!e p,agueC t!ereAs no reason w!3 3ou
canAt indu,ge as ,ong as 3ou )a*e s)art substitutions and contro, 3our portion
siJes.
Ti+ .;/ Fi88 U+ on o4$G8>ce(ic Fruit'
',ong wit! 7egetab,esC fruit is one of t!e !ea,t!iest foods 3ou can eat. But a,,
fruits are not created eHua,. So)e are 7er3 !ig! in sugarC w!ic! can ,ead to
b,ood g,ucose spi*es and cras!esC e>cessi7e !ungerC and persistent sugar
cra7ings.
If 3ouAre ,i)iting 3our sugar inta*eC and especia,,3 if 3ou !a7e a !ea,t!
condition ,i*e diabetesC itAs a good idea to eat )ost,3 ,ow9g,3ce)ic fruits.
T!ese fruits donAt contain as )uc! sugarC so t!e3 donAt sti)u,ate t!e bod3 to

1#
produce as )uc! insu,in L a c!e)ica, t!atC a)ong ot!er t!ingsC )a*es 3ou
!ungrier.
In genera,C berries and )e,on are Huite ,ow in sugar w!en co)pared to ot!er
fruits. =apa3asC ,e)onsC ,i)esC peac!esC and nectarines !a7e a ,ow to
)ediu) sugar content. 'pp,es a,so !a7e )oderate sugarC but t!eir fiber
content )a*es t!e) a !ea,t!3 c!oice.
'7oid figsC bananasC )angosC and tangerines. T!e3 tend to be 7er3 !ig! in
sugar.
Ti+ .=/ Ho4 ,Diet Food'- ")%e You F)t
If 3ouAre on a dietC it )a*es sense to eat diet foods and drin* diet sodasC
rig!t< T!e diet food industr3 certain,3 !opes 3ou t!in* so. In rea,it3C diet foods
and drin*s can be 8ust as bad for 3ou as t!eir regu,ar counterparts.
&iet foods co)e in two )ain 7arieties: sugar9free and fat9free. Sugar9free
foods are sweetened wit! artificia, sweeteners ,i*e asparta)eC sacc!arineC or
sucra,ose. T!ese c!e)ica,s taste so sweet t!at t!e3 trigger 3our bod3 to
produce insu,inC a c!e)ica, t!at regu,ates b,ood g,ucose ,e7e,s.
But since t!e foods donAt contain sugarC t!e insu,in doesnAt !a7e an3t!ing to
do once itAs in 3our s3ste). T!is causes !unger and ,et!arg3C and )ig!t
)a*e 3ou eat )uc! )ore t!an 3ou nor)a,,3 wou,d. 07er ti)eC 3our bod3
cou,d beco)e resistant to t!e e>cess insu,inC pa7ing t!e wa3 for diabetes.
"at9free foods are t3pica,,3 en!anced wit! e>tra sugar and MSGs. T!ese
)a*e t!e foods taste betterC but t!e3 can raise t!e b,ood sugar to un!ea,t!3
,e7e,s. "oods wit! no fat content tend to get processed 7er3 Huic*,3 b3 t!e
bod3C ,ea7ing 3ou !ungr3 again in s!ort order.
Ti+ 3?/ Dietin2 Durin2 t*e Ho8id)>'
5obod3 re,is!es t!e idea of dieting during t!e !o,ida3s. $it! so )an3
seasona, treats about Eand se7era, da3s of ,efto7ersFC itAs not eas3 to stic* to
3our p,an. But consider t!e a,ternati7e: -ating w!ate7er 3ou want for da3s on
endC and t!en starting t!e 5ew %ear wit! e>tra pounds to ,ose. 1g!D

14
%ou can ce,ebrate wit! fa)i,3 and friends wit!out brea*ing 3our diet. "irstC
designate w!ic! )ea,s wi,, be :sp,urge; )ea,s. Indu,ge wit!out gui,t during
t!ose )ea,sC and eat sensib,3 t!e rest of t!e ti)e.
%ou can *eep 3ourse,f on trac* b3 fi,,ing up on ,ow9ca,orie snac*s before 3ou
sit down to a te)pting feast. @eep 3our portions s)a,,C and drin* p,ent3 of
water or tea between bites.
Tr3 to sta3 as acti7e as possib,e during t!e !o,ida3s. It )ig!t not be rea,istic
to !it t!e g3) on a !o,ida3C but do get outside for a nice stro,, and )a3be a
snowba,, fig!t or two.
Ti+ 3./ Ho4 to Contro8 Your'e81 )t ) Bu11et
:',, 3ou can eatD; T!ose four words are enoug! to send )an3 dieters into a
panic. 1n,i)ited food 9 and t!e abi,it3 to ser7e 3ourse,f )assi7e portions 9 is
not conduci7e to ,osing weig!t. Sti,,C 3ou can safe,3 na7igate a buffet on
occasion b3 fo,,owing t!ese tips:
"irstC donAt s!ow up !ungr3. If 3ouAre !a,f9star7ed w!en 3ou arri7e at t!e
buffetC 3ouA,, be 7er3 ,i*e,3 to o7ereat. InsteadC snac* on fruit and 7eggies
before 3ou e7en ,ea7e t!e !ouseC to ta*e t!e edge off of 3our !unger.
't t!e buffetC s*ip t!e bread bas*et and fi,, 3our p,ate wit! sa,ad and
7egetab,es driJJ,ed in a ,ow9ca,orie dressing. Get so)e ,ean protein as we,,.
.oo* for gri,,ed or roasted )eats instead of fried or breaded.
&rin* water or unsweetened teaC and sip a brot!9based soup to !e,p 3ou fi,,
up faster. If 3ou sti,, !a7e roo) for dessertC !a7e so)et!ing s)a,, ,i*e a !a,f9
cup of froJen 3ogurt wit! fat9free c!oco,ate s3rup.
Ti+ 33/ o4 C)r0 @' o4 F)t/ W*ic* i' Be'tB
&ieters !a7e )an3 t!eories about t!e !ea,t!iest approac! to weig!t ,oss.
So)e prefer ,ow9fat diets because t!e3 tend to be !ea,t!ier for t!e !eart and
,ow in ca,ories. 0t!ers prefer ,ow9carb diets because t!e3 are ,ow in sugar
and !e,p ward off b,ood g,ucose instabi,it3.
So w!ic! p,an is best< T!e surprising answer is: 5eit!er. &iets t!at are too
,ow in fat )a3 actua,,3 cause 3ou to eat )ore in an atte)pt to satisf3 3our

1+
!unger. "at is satiatingC and unsaturated fat is actua,,3 good for 3our !eart
and c!o,estero, ,e7e,s.
&iets t!at are too ,ow in carbs can ,ea7e 3ou fee,ing depressedC ,et!argicC and
8ust p,ain i,,. %ou )ust a,so be carefu, not to eat too )uc! saturated fat w!i,e
fo,,owing a ,ow9carb p,an. 07er ti)eC diets !ig! in un!ea,t!3 fats can ,ead to
obesit3C !eart diseaseC and cancer.
T!e 7er3 best diet p,an of a,, is one 3ou can stic* wit! for ,ife. T!ereforeC itAs
best to ta*e a )oderate approac! to dieting. -at fat and carbsC but eat t!e
rig!t ones: co)p,e> carbo!3drates fro) w!o,e grain sourcesC fruits and
7egetab,esM and unsaturated fats fro) a7ocadosC o,i7e oi,C and fis!.
Ti+ 35/ W*> "ini$"e)8' Re@ Your "et)0o8i'(
T!in* of 3our )etabo,is) as a sorting )ac!ine. $!ene7er 3ou eat
so)et!ingC 3our )etabo,is) ta*es t!e food and fi,es it under Oenerg3A or
Ostored fatA.
5ow i)agine w!at !appens w!en t!at )ac!ine gets bogged down. -ating
t!ree ,arge )ea,s a da3 can t!row a wrenc! into t!e wor*s. InsteadC 3ou can
*eep 3our )etabo,is) running s)oot!,3 b3 eating se7era, )ini9)ea,s eac!
da3.
Instead of o7er,oading 3our )etabo,is) and t!en gi7ing it ,ong brea*s in
between )ea,sC )ini9)ea,s *eep it wor*ing a,, da3 ,ong. "or )a>i)u)
ca,orie9burningC ne7er go ,onger t!an 29# !ours between )ini9)ea,s.
'dd so)e cardio e>ercise and p,ent3 of water to *eep 3our ,i7er wor*ing we,,C
and 3ouA7e got a recipe for weig!t ,oss.
Ti+ 36/ T*e F)t$Burnin2 !o4er' o1 !rotein
0ur ,ean )usc,e )ass depends on protein for nouris!)ent. =rotein contains
t!e bui,ding b,oc*s of ,ifeC and t!ose bui,ding b,oc*s are 7ita, for creating ,ean
)usc,e )ass. T!ereforeC to bui,d )ore ,ean )usc,eC 3ouA,, need to eat )ore
protein.
How does protein !e,p 3ou burn )ore ca,ories< ItAs si)p,e: Musc,es burn
ca,ories e7en w!en t!e3Are at rest. T!e )ore )usc,e )ass 3ou !a7eC t!e
)ore ca,ories 3ouA,, burn around t!e c,oc*.

16
5ote t!at wo)en can de7e,op a great dea, of ,ean )usc,e tissue wit!out
,oo*ing bu,*3. So ,adiesC eat 3our protein to bui,d )usc,e and burn )ore
ca,ories t!an e7erD
Sometimes It's hard and very time consuming to do all the diet thing on
your own. Do you know there are real helpful & non-expensive supplements
out there which can help you a lot to reach your goal. !o faking drugs I'm
talking a"out one of the "est# - Get )ore Infos on: !ttp:??www.rea,!oodia.info
Ti+ 37/ T*e Be't Diet !8)n in t*e Wor8d
$!en 3ouAre c!oosing a diet p,anC t!e s!eer nu)ber of options can be a ,itt,e
o7erw!e,)ing. $i,, 3ou cut out fat< Carbs< $i,, 3ou depend on a ,iHuid diet to
get 3ou to 3our weig!t goa,< $!at about prepac*aged )ea,s<
-7er3 diet p,an !as its pros and consC but t!ere are so)e factors 3ou rea,,3
need to consider. In order to wor*C a diet needs to be a ,ifest3,e c!ange. To
stic* wit! a diet for ,ifeC 3ouA,, need a p,an t!at *eeps 3ou satisfiedM
incorporates foods fro) a,, food groupsM is affordab,e and con7enientM and
doesnAt ,ea7e 3ou fee,ing depri7ed.
$it! a ,itt,e researc!C 3ouA,, soon disco7er t!at t!e 7er3 best diet p,an of a,, is
one t!at 3ou can ,i7e wit!. =ersistence is t!e *e3 to ,asting weig!t ,oss.
Ti+ 39/ Drin%in2 Ice W)ter to Burn C)8orie'
Can 3ou rea,,3 burn e>tra ca,ories b3 drin*ing ice9co,d water< So)e dieters
be,ie7e 3ou can. T!eir reasoning is t!at it ta*es e>tra energ3 for t!e bod3 to
!eat up t!e frigid water and digest itC resu,ting in )ore ca,ories burned.
&r. oger C,e)ens fro) t!e 1SC Sc!oo, of =!ar)ac3 did t!e )at!C and as it
turns outC 3ou do burn e>tra ca,ories b3 drin*ing ice water L 8ust not 7er3
)an3. In factC for e7er3 /9ounce g,ass of freeJing water 3ou consu)eC 3our
bod3 burns about / ca,ories to !eat t!e water before digestion.
To see a serious benefit fro) t!is approac! wou,d reHuire 3ou to drin* a
dangerous a)ount of waterC so itAs not reco))ended. %ouAd be better off
,i)iting 3our ca,orie inta*e and getting a ,itt,e )ore p!3sica, acti7it3.
Howe7erC drin*ing 64 ounces of water a da3C co,d or ot!erwiseC wi,, !e,p 3ou
,ose weig!t and get rid of b,oatingC so drin* upD

1(
Ti+ 3:/ ECerci'e' t*)t Burn t*e "o't C)8orie' !er Hour
So)e peop,e rea,,3 en8o3 sweating off t!e pounds. "or t!e rest of usC e>ercise
can get boring. $eAd ,i*e to spend ,ess ti)e burning )ore ca,oriesD
$e,,C weAre in ,uc*. 'ccording to t!e Ma3o C,inic web siteC t!ese are so)e of
t!e )ost powerfu, e>ercises 3ou can do to burn t!e )ost ca,ories per !our:
unning at / )i,es per !our E2/6 ca,ories per !ourF
o,,erb,ading E21# ca,ories per !ourF
Tae @won &o or Iu)ping ope E(1# ca,ories per !ourF
Stair Tread)i,, E6+( ca,ories per !ourF
Bas*etba,,C IoggingC or Sing,es Tennis E+/4 ca,ories per !ourF
5ote t!at t!ese ca,cu,ations are for a 166 pound person. T!e )ore 3ou
weig!C t!e )ore ca,ories 3ou wi,, burn during an !our of t!ese acti7ities.
Ti+ 3;/ Ho4 to W)8%DRun Your W)> to Wei2*t o''
$a,*ing and running can bot! !a7e serious,3 positi7e effects on 3our !ea,t!C
but 3ou can burn e7en )ore ca,ories b3 co)bining t!e two. unning at / )p!
burns near,3 a t!ousand ca,ories for an indi7idua, weig!ing 166 poundsC but
3ou )ig!t not be ab,e to run t!at fast for t!at ,ong w!en 3ouAre 8ust starting
out. T!atAs w!ere inter7a, training can !e,p.
Inter7a, training in7o,7es wa,*ing and running at 7arious speeds during eac!
session. "or e>a)p,eC 3ou cou,d war) up b3 wa,*ing at a re,a>ed paceC t!en
wa,* bris*,3 for 16 )inutesC 8og for +C wa,* for +C sprint for #C 8og for + )oreC
and so fort!.
T!is *eeps 3our bod3 fro) beco)ing co)p,acent. @eep it guessingC and
3ouA,, *eep 3our )etabo,is) in o7erdri7e. ',soC because t!ere are periods of
re,ati7e rest in between 3our 8ogs and sprintsC 3ou can sustain a wa,*?run
wor*out ,onger t!an a si)p,e run.
Ti+ 3=/ St)rt Your D)> 4it* Yo2)

1/
&o 3ou e7er wa*e up in t!e )orning fee,ing stiff and sore< egu,ar,3
stretc!ing can !e,p 3ou ,oosen up. If 3ou do 3ogaC 3ouA,, e7en *ic*9start 3our
)etabo,is) for t!e da3 and burn e>tra ca,ories.
To startC stretc! 3our nec*C s!ou,dersC ar)sC and ,egs. %ou can do t!is before
3ou e7en get out of bed. EIf 3ouAre not e>act,3 a )orning personC stretc!ing
can !e,p 3ou wa*e up faster.F
' good ear,3 )orning 3oga routine )ig!t start wit! a few Cat =ose and C!i,d
=ose stretc!es to re,a> 3our spine. T!en )o7e to &ownward "acing &og
before ,unging forward into unnerAs =ose. T!en do t!e series in re7erse.
Ho,d eac! pose for / to 16 breat!sC and focus on breat!ing deep,3 t!e w!o,e
ti)e. %ouA,, soon be stretc!edC re,a>edC and read3 to tac*,e 3our da3D
Ti+ 5?/ U'in2 "u'c8e Con1u'ion to Burn ")Ci(u(
C)8orie'
If 3ou wor* t!e sa)e )usc,e group o7er and o7erC 3ou start to get di)inis!ing
rewards. %our bod3 grows accusto)ed to t!e e>ercisesC and stops wor*ing
as !ard as it s!ou,d. %ou can a7oid t!is b3 using )usc,e confusion to get in
s!ape fast.
Musc,e confusion in7o,7es wor*ing different )usc,e groups on different da3s.
%ou )ig!t wor* 3our core on Monda3C 3our ar)s on $ednesda3C and 3our
,egs on "rida3. In betweenC 3ou can do cardio sessions to burn )ore ca,ories
w!i,e 3ou gi7e 3our )usc,es ti)e to repair.
Switc!ing up 3our wor*out routine wi,, !e,p 3our bod3 de7e,op )usc,e tissue
faster. T!e )ore )usc,e 3ou !a7eC t!e faster 3ouA,, burn ca,ories L e7en w!en
3ouAre re,a>ing. =ut )usc,e confusion to t!e testC and 3ouA,, see resu,ts fastD
Ti+ 5./ T*e Be't ECerci'e' 1or Ar('
$or*ing 3our ar)s wi,, gi7e 3ou )ore t!an 8ust se>3 scu,pted biceps: it wi,,
!e,p 3ou burn )ore ca,oriesC tooD
T!e effect is two9fo,d. "irstC 3ouA,, acti7e,3 burn ca,ories w!i,e 3ou do t!e
strengt!9bui,ding e>ercises. T!enC 3ouA,, passi7e,3 burn )ore ca,ories after
3ou bui,d )ore )usc,e tissue.

12
"or strongerC ,eaner ar)sC tr3 t!ese c,assic e>ercises: =us!9upsC starting wit!
wa,, pus!9ups or *nee pus!9ups if 3ou canAt do a traditiona, oneM =u,,9upsM
Bicep Cur,sM Tricep @ic*bac*sM and 'r) ows.
%ou can find i,,ustrated guides on,ine to wa,* 3ou t!roug! t!ese effecti7e
e>ercises. &o t!e) e7er3 ot!er da3 to fir) up fast and burn e>tra ca,ories.
Ti+ 53/ T*e Be't ECerci'e' 1or e2'
$!en 3ouAre not gi7ing 3our ar)s a wor*outC 3ou can focus on bui,ding
stronger ,egs. .i*e t!e ar)sC t!e ,egs can benefit fro) a !ost of c,assic
e>ercises t!at donAt reHuire an3 specia, eHuip)ent to do.
Tr3 t!ese fa7orites: SHuatsM $a,,9sitsM and $a,*ing .unges. T!e3 wi,, fir) up
3our ,egs and gi7e 3ou )ore )usc,e )assC w!ic! increases t!e a)ount of
ca,ories 3ou burn eac! da3.
T!ose are e>a)p,es of e>ercises 3ou can do an3w!ere. If 3ou prefer to wor*
3our ,egs at t!e g3)C tr3 .eg =ressesM .eg Cur,sM and t!e Stair9C,i)ber.
Mac!ines t!at target t!e adductor and abductor )usc,es are a,so a good
c!oice to round out 3our tota, ,eg wor*out.
Ti+ 55/ Scu8+t Your A0' to Burn "ore C)8orie'
C!ise,ed abs are a drea) for )an3 dieters. $!i,e t!e3Are not a rea,istic goa,
for e7er3one E3our genetics p,a3s a part in w!et!er or not 3ou can de7e,op
7isib,e ab )usc,esFC )ost peop,e can get t!e) b3 ,osing enoug! bod3 fat and
doing t!e rig!t e>ercises.
T!e best ab9ripping e>ercises are 7ariations on crunc!es and ,eg9,ifts. Tr3
t!ese fi7e great )o7es for s,ee* abs: T!e Bic3c,e ->erciseM 4ertica, .eg
Crunc!M .ong 'r) Crunc!M e7erse Crunc!M and t!e =,an* =osition.
',, of t!ose e>ercises !a7e been ,isted b3 t!e ')erican Counci, for ->ercise
as !ig!,3 effecti7e wa3s to target 3our abdo)ina, )usc,es. 5one of t!e)
reHuire e>tra eHuip)entC so 3ou can do t!e) in t!e co)fort of 3our own
!o)e. ' Huic* on,ine searc! wi,, turn up step9b39step guides wit! p!otos.
Ti+ 56/ ECerci'in2 4it* Kid' Under1oot

26
's an3 new parent wi,, te,, 3ouC *ids are a fu,,9ti)e 8ob unto t!e)se,7es. But
)an3 )o)s and dads regard t!e birt! of a c!i,d as a new p!ase in ,ifeC and
t!e3 want to ta*e t!e opportunit3 to s!ed e>cess pounds and be t!e best
parent t!e3 can be.
So !ow do bus3 parents )a*e ti)e w!en t!e3 !a7e a de)anding infant or
todd,er underfoot< T!ere are se7era, tacticsC actua,,3.
"irstC tr3 to get so)eone to watc! t!e bab3 w!i,e 3ou snea* in a wor*out. %ou
ne7er *nowM 3our spouse or parents )ig!t c!eris! t!e t!oug!t of !a7ing so)e
regu,ar one9on9one ti)e wit! t!e new arri7a,.
If bab3sitters are scarceC tr3 so)e e>ercises 3ou can do wit! t!e bab3. If 3ou
!a7e an infantC 8oin a stro,,er wa,*ing c,ub for fun and fitness. If 3ou !a7e a
todd,er or o,der c!i,dC ta*e t!e) to t!e par* or swi))ing poo,. %ouA,, !a7e a
good ti)e w!i,e 3ou get fitD
Ti+ 57/ Burn "ore C)8orie' W*i8e You Run Err)nd'
%our ca,orie burning doesnAt !a7e to be ,i)ited to wor*out sessions. In factC
3ou can burn ca,ories a,, da3 ,ong w!i,e 3ou go about 3our dai,3 tas*s.
T!in* about it: How )uc! ti)e do 3ou spend sitting in trafficC standing in ,ine
at t!e grocer3 storeC and sitting at a des*< T!atAs a ,ot of sedentar3 ti)e 3ou
cou,d spend getting a ,itt,e e>tra ca,orie burn.
$!en 3ouAre dri7ing aroundC tr3 sitting up straig!t and suc*ing in 3our
sto)ac!. 4isua,iJe 3our be,,3button pu,,ing bac* toward 3our spine. Ho,d t!is
c,enc! for 16 secondsC t!en re,ease. epeat as often as 3ou can.
Butt9sHueeJes sound funn3C but t!e3 are an e>ce,,ent wa3 to tone 3our
bac*side. =,usC nobod3 wi,, e7en rea,iJe 3ouAre doing t!e)D $!i,e sitting or
standingC c,enc! 3our g,utes as !ard as 3ou can. Ho,d for a count of 16C t!en
re,ease and repeat. =ractice unti, 3ou can !o,d t!e c,enc! for #6 seconds.
0f courseC 3ou can a,wa3s burn )ore ca,ories b3 par*ing far awa3 fro) store
entrances and ta*ing stairs instead of e,e7ators. -7er3 ,itt,e bit !e,psD
Ti+ 59/ C)8cu8)te >our B"R

21
Before 3ou burn ca,oriesC 3ou need to *now !ow )an3 ca,ories 3our bod3
needs in order to function proper,3. %ou can find t!is out b3 ca,cu,ating 3our
basa, )etabo,ic rateC or BM.
T!ere are )an3 detai,ed BM ca,cu,ators on,ineC but !ere are so)e si)p,e
ru,es t!at wi,, gi7e 3ou a good esti)ate of 3our ca,oric needs:
- To ,ose weig!tC 3ou need to eat 12 to 1# ca,ories per pound of bod3
weig!t.
- To )aintain 3our weig!tC 3ou need 1+ to 16 ca,ories per pound.
- To gain weig!tC 3ou need 1/ to 12 ca,ories per pound.
T!usC a 1+6 pound person needs at ,east 1C/66 ca,ories eac! da3 to ,ose
weig!t and *eep t!eir bod3 running efficient,3. T!is reHuire)ent can 7ar3
according to genderC ageC )edica, conditionsC and acti7it3 ,e7e,. %ou can
recei7e )ore custo)iJed resu,ts fro) on,ine BM ca,cu,ators or 3our !ea,t!
care pro7ider.
Ti+ 5:/ Find Your T)r2et He)rt R)te
To get t!e )ost benefit fro) 3our wor*outsC t!e ')erican Heart 'ssociation
reco))ends sta3ing wit!in 3our target !eart rate range. %our target !eart
rate is 3our resting !eart rate p,us +6 L /+G. T!e Ma3o C,inic web site !as a
Huic* target !eart rate ca,cu,ator 3ou can use.
0f courseC )easuring 3our target !eart rate can be a ,itt,e co)p,icated. T!e
'H' a,so reco))ends t!e :con7ersation pace; )easure)ent. If 3ou can ta,*
w!i,e 3ou wor*outC 3ouAre probab,3 going at a good pace. If 3ou can sing
w!i,e wor*ing outC 3ou need to pus! 3ourse,f a ,itt,e !arder. If 3ou cannot ta,*
wit!out a ,ot of effortC 3ou cou,d be wor*ing out too !ard.
Ti+ 5;/ Burn C)8orie' W*i8e You Wor%
&o 3ou !a7e a des* 8ob t!at doesnAt pro7ide )an3 opportunities to be
p!3sica,,3 acti7e< If soC donAt despairM wit! a ,itt,e creati7it3C 3ou can burn
e>tra ca,ories w!i,e 3ou sit at 3our des*.
%ou can certain,3 stretc! 3our ar)sC s!ou,dersC and nec* w!i,e sitting down.
T!ese stretc!es wi,, *eep 3ou fro) beco)ing cra)pedC and t!e3 wi,, a,so

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burn a few ca,ories. Conscious fidgeting Etapping 3our feetC c!anging positionC
and getting up to wa,* aroundF can burn se7era, !undreds of ca,ories eac!
da3. -7en c!ewing gu) wi,, burn an additiona, 11 ca,ories per !ourC
according to Ma3o C,inic researc!ers.
If 3ou !a7e t!e space and )one3C 3ou can e7en find tin3 e>ercise bi*es t!at
fit beneat! a des*. %ou can peda, w!i,e 3ou wor*C burning 266 L #66 ca,ories
per !our.
Ti+ 5=/ Burn C)8orie' in Your G)rden
Man3 peop,e donAt rea,iJe t!at gardening is !ard wor* unti, t!e3 tr3 it for
t!e)se,7es. But gardening is a rea, ca,orie9burner. C!ec* out t!e nu)ber of
ca,ories a 1+69pound person wou,d burn during an !our of t!e fo,,owing
acti7ities:
Genera, gardening tas*s burn about 2(6 ca,ories per !our. 0ne !our of
digging and spading burns #46 ca,ories. 'n !our of pic*ing fruitC 7egetab,esC
and f,owers resu,ts in a ,oss of 216 ca,ories. .a3ing sod for an !our wi,, burn
#46 ca,ories.
=,anting trees and s!rubs burns #16 ca,ories per !our. Tri))ing s!rubs and
trees for an !our wi,, burn #66 ca,ories. So wi,, an !our of weeding. a*ing
t!e ,awn for an !our burns 222 ca,ories.
'nd t!e best gardening acti7it3 for burning ca,ories is )owing t!e 3ard wit! a
pus! )ower. 0ne !our at t!is tas* wi,, ,ea7e 3ou wit! a better9,oo*ing 3ard
and 466 ca,ories burnedD
Ti+ 6?/ Fun Aero0ic ECerci'e' t*)t WonEt Bore You
'erobic e>ercise doesnAt !a7e to be a c!ore. In factC boredo) is a ,eading
reason w!3 )an3 peop,e donAt stic* to t!eir e>ercise routines. $!o wants to
8og in one p,ace on a tread)i,, e7er3 da3<
.uc*i,3C so)e of t!e coo,est acti7ities are a,so great ca,orie9burnersD ' 1+69
pound person burns 46/ ca,ories an !our p,a3ing a casua, ga)e of
bas*etba,,. T!at sa)e person wou,d burn 466 ca,ories b3 !itting a punc!ing
bag for an !ourC or #46 ca,ories during an !our of p,a3ground ga)es.

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' touc! footba,, ga)e burns +44 ca,ories per !our. Horsebac* riding burns
2(6 ca,ories per !ourC and an additiona, 2#2 if 3ou unsadd,e and groo) t!e
!orse afterward. Motocross a,so burns 2(6 ca,ories an !our.
0ne !our of ro,,er9s*ating wi,, pro7ide ,ots of entertain)ent Eand burn 4(6
ca,oriesF. 'n eas39paced ga)e of softba,, or baseba,, burns #46 ca,ories an
!ourC w!i,e a casua, racHuetba,, ga)e burns 4(6.
$!atAs a Huic*C eas3C fun and ine>pensi7e wa3 to burn )a8or ca,ories<
Iu)ping ropeD ' 1+69pound person wi,, burn a w!opping 6/6 ca,ories an
!our.
Ti+ 6./ F)t$Burnin2 Green Te)
Man3 weig!t ,oss supp,e)ents contain green tea e>tractC and green tea !as
definite,3 been pro)oted in t!e !ead,ines as a !ea,t!3 drin* t!at can !e,p 3ou
burn fat. But are t!e c,ai)s true<
%esD Green tea can !e,p 3ou burn )ore ca,ories in a 7ariet3 of wa3s. "irstC
because green tea contains caffeineC it acts as an appetite suppressant. T!e
caffeine content can a,so per* 3ou upC )a*ing 3ou )ore acti7e. 'nd w!i,e
3ouAre wor*ing outC t!e caffeine in green tea can *eep 3our !eart rate up for
,onger periods of ti)e.
Green tea a,so contains p,ant substances t!at !e,p 3ou burn an additiona, 66
ca,ories per da3C according to Swiss researc!ers. T!atAs 66 ca,ories goneC
fro) doing not!ing )ore t!an drin*ing a few cups of green tea.
"ina,,3C if 3ou substitute ca,orie9free green tea for sodas and crea)3 coffee
be7eragesC 3ou can sa7e a ,ot of ca,ories and sti,, get 3our caffeine fi>.
$ou may heard a"out %ava or not "ut this is what we can highly
recommended when we talk a"out high effektive green tea for weight loss
&lick here to find out what's all a"out the new '(eight )oss %ea Sensation
Ti+ 63/ Gin2er
')ong t!e foods ru)ored to be t!er)ogenicC ginger stands out as a popu,ar
fat9burner. But !ow effecti7e is it< Can an !erb rea,,3 increase t!e rate at
w!ic! 3our bod3 turns ca,ories into energ3<

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$!i,e t!e scientific 8ur3 is sti,, outC ginger does act as a 7asodi,ator. It opens
t!e 7eins and pro)otes better b,ood circu,ation. T!is cou,d increase t!e
bod3As )etabo,ic rate b3 pu)ping )ore b,ood to t!e ,i7erC w!ic! )etabo,iJes
fat.
Ginger a,so soot!es t!e sto)ac! and can pro)ote )ore efficient digestion.
Tr3 adding so)e pic*,ed ginger to sa,adsC or sipping ginger tea before 3our
wor*outs.
(e had "est results with another well known product - * clinically proven
+at ,inder which reduce fat intake "y normally un"elieva"le "ut real -./
-0 &heck it out here: !ttp:??fatbinder.u6u.biJ
Ti+ 65/ T*e Be't Vit)(in' 1or F)t Burnin2
$eA7e ,earned about tea and !erbsM now ,etAs ta*e a ,oo* at !ow 7ita)ins can
!e,p 3ou burn )ore ca,ories.
T!e B 7ita)ins !e,p 3our bod3 )etabo,iJe t!e food 3ou eatC turning it into
energ3 rat!er t!an storing it as fat. Ta*ing B 7ita)ins wi,, resu,t in a !ig!er
,e7e, of energ3 and cou,d speed up 3our weig!t ,oss.
Ca,ciu) is an i)portant part of weig!t ,oss. =eop,e w!o consu)e )ore
ca,ciu) ,ose )ore weig!t. 5u)erous studies !a7e pro7en t!is to be t!e case.
Ma*e sure 3our )u,ti7ita)in contains at ,east 166G of 3our dai,3 ca,ciu)
reHuire)entC or drin* # g,asses of ,ow9fat )i,* eac! da3.
4ita)in C !as recent,3 been ,abe,ed a fat9burner as we,,. 0ne stud3 b3 t!e
1ni7ersit3 of Co,orado suggests t!at 4ita)in C protects t!e bod3 fro) t!e
effects of stressC !e,ping a,, functions L inc,uding )etabo,is) L wor* )ore
efficient,3.
Ti+ 66/ C)r0 F Corti'o8 B8oc%er'
T!ere are se7era, products on t!e )ar*et t!at c,ai) to b,oc* t!e absorption of
carbo!3drates and t!e production of cortiso,. In t!eor3C t!e3 sound ,i*e a good
ideaM e>cessi7e carb consu)ption can ,ead to obesit3C particu,ar,3 in insu,in9
resistant indi7idua,s and diabetics. 'nd cortiso, is a !or)one t!at te,,s t!e
bod3 to store fat in t!e abdo)ina, region L not a good t!ing.

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1nfortunate,3C science does not support t!e c,ai)s of carb and cortiso,
b,oc*ers. To reduce 3our carb inta*eC itAs better to cut out refined sugars and
w!ite f,our productsC and rep,ace t!e) wit! fruitsC 7egetab,esC and w!o,e
grains. To reduce t!e a)ount of cortiso, in 3our bod3C reduce 3our stress ,e7e,
b3 e>ercising regu,ar,3C getting p,ent3 of s,eepC and practicing 3oga and ot!er
re,a>ing tec!niHues.
Ti+ 67/ W*)t A0out E+*edr)B
-p!edra used to be featured in nu)erous weig!t ,oss productsC inc,uding t!e
popu,ar -9=9' stac* E)ar*eted as Stac*erF. &ue to so)e unfortunate side
effectsC t!e "ood and &rug 'd)inistration banned t!e use of ep!edra in diet
aids.
Howe7erC t!ere are sti,, so)e !erba, eHui7a,ents in use. "ans of guarana and
)a !uang sa3 t!at t!ese !erbs gi7e t!eir )etabo,is)s a boost 8ust ,i*e
ep!edra. Bitter orange pee, e>tract acts in a si)i,ar fas!ion.
T!ese supp,e)ents can be dangerous w!en ta*en in ,arge a)ountsC or e7en
w!en used regu,ar,3 in peop,e wit! !eart conditions. T!atAs because t!e3 are
*nown to sti)u,ate t!e !eart and raise b,ood pressure. If 3ou !a7e an3 !ea,t!
concerns at a,,C p,ease get 3our doctorAs appro7a, before ta*ing ep!edra or
ep!edra9,i*e !erbs.
Bonu' Ti+/ Su+erc*)r2e Your C)8orie$Burnin2 Wor%out'
T!ere are ,itt,e tric*s 3ou can use to )a*e 3our cardio wor*outs a ,itt,e )ore
!eart9pounding. "or e>a)p,eC if 3ou ,i*e to run or 8ogC tr3 doing so on a
surface ot!er t!an concrete. .oose,3 pac*ed dirtC sandC or water wi,, pro7ide
,ots of resistanceC )a*ing 3our bod3 wor* !arder t!an e7er. Iogging t!roug!
water can burn up to 1( ca,ories a )inuteD
%ou can a,so add resistance b3 wearing wrist and an*,e weig!ts. T!e3 )a*e
it 8ust a bit !arder to ,ift 3our ar)s and ,egsC w!ic! )eans )ore ca,ories
burned during 3our wor*out.
C)8orie$Burnin2 Rec)+
.etAs re7iew so)e of t!e )an3 wa3s 3ou can burn )ore ca,ories:
-at t!e rig!t foodsC se7era, ti)es t!roug!out t!e da3.

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1se ginger and green tea to !eat up 3our )etabo,is).
e7 up 3our wor*outs wit! added resistance.
&o so)et!ing fun for 3our cardio e>ercise.
1se !eart9!ea,t!3 fats in 3our )ea,s.
&onAt cut out an3 food groups.
Sta3 !3drated.
.earn to stretc! and re,a>.
Get p,ent3 of 4ita)in CC B co)p,e>C and ca,ciu).
Get adeHuate rest at nig!t and between wor*outs.
@now !ow )an3 ca,ories 3ou need and !ow )an3 3ou burn.
.earn to wor* around !o,ida3sC c!i,drenC and ot!er distractions.
&o t!e )ost effecti7e e>ercises for 3our absC ar)sC and ,egs.
If 3ouAre stuc* at 3our des*C stretc! or fidget to burn ca,ories.
@eep burning ca,ories b3 e>ercising w!i,e 3ou run errands.
5ouris! 3our )usc,es wit! ,ean protein.
Ta*e up gardening L 3our ,awn and 3our waist,ine wi,, t!an* 3ouD
0nce 3ouA7e ca,cu,ated 3our BMC 3ouA,, !a7e a good idea of !ow )an3 ca,ories
3our bod3 reHuires eac! da3. Ta*e into account t!e ca,ories 3ou e>pend during
e>ercise. T!en start *eeping trac* of t!e food 3ou eat eac! da3.
Between diet and e>erciseC 3ouA,, need to create a ca,orie deficit of #C+66 ca,ories
per wee* to ,ose a pound of fat. T!atAs a !ea,t!3 rate of weig!t ,oss. 'n3 fasterC
and 3ou ris* gaining t!e weig!t bac* 7er3 Huic*,3.
"ortunate,3C for t!ose of us w!o arenAt e>act,3 fans of e>erciseC 3ou can burn
!undreds of ca,ories eac! !our 8ust b3 doing fun t!ings. Get inspired to danceC
p,a3 c!i,d!ood ga)esC 8oin a sports ,eagueC or di7e into a poo,. %ouA,, !a7e a
great ti)e w!i,e t!e ca,ories burn awa3.

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I wis! 3ou a,, t!e best and a,wa3s...Good ,uc*D
12S. Don't miss your ' Special 3nline ,uying ,onus ' 4)imited %ime 3ffer5 on 2
---0 www.,uy6oodiaDiet1ills.info

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