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Fat Makers

1. High-Fat & Carbohydrate Meals or Snacks Like breads and breadings, cakes and cookies, candies, Corn Syrup,  Fructose, Refined Sugar, crackers and snack chips, fried foods,  frostings, mayonnaise and salad dressings, ice cream, puddings and  shortenings. Have no more than 10 to 20 grams of fat per day, depending  on your weight.
2. Stuffing Yourself - Even with Low-Fat or Non-fat Foods The rush of extra calories is going to switch on excess insulin,  resulting in less fat burning and more fat storage. Sugar, including  corn syrup, brown sugar, dextrose, maltose, cane syrup, maple syrup,  honey and fruit juice are all simple carbohydrates that give you energy,  but add on those extra pounds and inches, while preventing fat burning.
3. Low-Fiber or No-Fiber Meals or Snacks Low  fiber or no fiber meals and snacks, along with highly processed packaged  foods, and too much sugar and starch in your diet, will stimulate the  production of the hormone insulin, which can begin to play a huge role  in the fat making process.
4. Loosing Muscle Tone Muscle is 37 times more  metabolically active than fat. Don't loose your muscles, because they  burn calories and eat up the fat as an energy source. Building muscle  will force you to loose weight.
5. Alcohol - No More than Two Drinks per Day Alcohol increases your appetite, which means you eat more and gain more.  One drink equals the calories of about a gram of fat, and dramatically  triggers high levels of insulin, which can stimulate the conversion of  those calories into fat. Two of any kind of alcoholic drink, reduces fat  metabolism by 36%.
6. Skipping Meals or Snacks When you're hungry,  you burn less calories and you tend to eat too much and too fast, by  the time you get to the next meal. More frequent eating of smaller  meals, reduces cholesterol by 15% and reduces the fat producing hormones  Cortisol by 17% and Insulin by 28%.
7. Concealed Dehydration Water performs a  crucial role in the fat burning, fat forming and fat storage processes.  When you don't drink enough water, your body will secrete the hormone  aldosterone, which causes tissues to hold on to almost every molecule of  liquid, including toxic disease causing wastes, and this may cause fat  deposits to increase.
8. Inactivity Whenever you are inactive for  more than 60 minutes or so, it's likely that your body is sending an  ancient signal to your brain to decrease fat burning and increase fat  making. The same is true if you lay around after a big meal.
9. Poor Quality Sleep If you are sleep  deprived, you tend to eat 10% to 15% more calories, in an attempt to  prop yourself up. And, if you're just grabbing whatever food is  available to reboot your system, it's likely you'll favor unhealthy  foods that are high in fat and/or sugars.
10. Mismanaged Stress When we are reacting to  stress rather than meeting it and growing from it, many of us overeat,  consuming foods high in fat and refined sugar, and also skip exercise.  Studies report distress related triggering of the "starvation response"  -- that is, an unconscious tendency to store food, as if our bodies were  preparing for famine. Not only that, distress sets fat making processes  into overdrive, so we end up storing a great deal of added body fat.

Fat Burners

All Meals should be less than 500 Calories and All  Snacks less than 250 Calories, with no more than 20% to 25% of those  Calories from fat.

1. Quick Start Your Morning Metabolism Turn on  the lights and WAKE UP. Exercise for 5 to 10 minutes. (Like, 10 to 50  jumping jacks.) Work up to increasing your heart beat to an extra 20  beats per minute. Take Vital Life Nutrients (VLN) for breakfast  with a piece of fruit OR a bowl of old fashioned oatmeal and a piece of  fruit OR just have a Low Fat, Low Carbohydrate, High Fiber Snack. This  will increase your metabolic rate all through the day, to assist in  burning extra calories and stored fats and giving you energy.
2. Eat Low-Fat, Low Carbohydrate, High Fiber Snacks See the list of suggested snacks below. Eat 2 to 4 Snacks each day,  spaced at 2 to 3 hour intervals, between your main meals. High Fiber  helps absorb fats and carbs before they digest and turn into more fat.
3. Drink Water and Other Fat Fighting Drinks The perfect hunger quencher. Drink 8 to 12, 8 ounce glasses of water or  herbal or decaffeinated teas, each day. Avoid all caffeine, as well as,  all regular and diet sodas, they greatly inhibit weight loss and can  cause breast cancer and osteoporosis. Sufficient water is absolutely  essential to flush out the fats and diseased toxins that are being  released within your body.
4. Active Minutes of Low Intensity Aerobics, Anywhere Research proves that moderate aerobic exercise will not only make you  look and feel better, but it will greatly extend your life expectancy.  Sneak in activity throughout the day.
5. Fat Fighting Lunches Eat a sensible low fat,  low carbohydrate, high fiber lunch, but don't stuff yourself. High Fat  meals cause fatigue. Avoid simple carbohydrates and include more fresh  veggies, legumes and whole grains. For your sweet tooth, Health Valley  makes a good low fat, low carb cookie and brownie.
6. Stop Stress When it Begins Stress inhibits  fat burning. Breathe deep, relax your face and hands, shift you  attention away from the problem, deflect stress with physical activity,  get around someone you really like or that makes you laugh and keep  looking on the lighter side of life.
7. Quick & Easy Muscle Toning 15 minutes of  strength training, 3 to 4 times a week, will help you burn the most  calories, loose the most weight and it lowers LDL cholesterol. A pound  of fat only requires 2 calories per day to maintain it, but muscle  requires 75 calories. Muscle burns calories 24 hours a day, even while  you're asleep.
8. Catch a Late Day, Second Wind After work,  before heading home, slow things down and get in a good laugh with a  coworker, do a few twists, turns and bends to waken your body. On the  way home listen to some upbeat music that you can sing along with.
9. Eat Dinner Early No later than 6:00 or 3 to 4  Hours before Bedtime. Play soothing music and eat slowly. A 10 to 30  minute walk, 30 minutes after dinner, will help recharge your metabolism  to burn more calories, even while you're asleep. (Follow the lunch  suggestions with the Vital Life Nutrients or if you eat a low fat  meal, be sure to eat your fruit and protein portions first. If you must  have dessert, delay it for at least 1 to 2 hours.)
10. Get Deep, High Metabolism Sleep Don't go to  bed hungry, have a warm cup of tea or a VERY light snack. Don't cover up  so much. If you sleep cooler, your body will burn more calories by  trying to keep you warmer.

Energy Boosting Fat Fighting Snacks

• A variety of fresh cut raw vegetable and fruit pieces with three whole grain crackers, served with a nonfat dip or dressing
• One cup of low fat or nonfat yogurt sweetened with fruit juice or Prescribed For Life's Sweet'n It
• A half cup of 1% or nonfat cottage cheese with fresh or unsweetened frozen or canned fruit
• One thick piece of 100% whole grain bread topped with nonfat cream cheese and 100% all-fruit preserves or jam.
• A whole rye cracker or bagel with nonfat cream cheese or nonfat cream cheese and a piece of fresh fruit.
• A whole wheat English muffin with all fruit preserves and nonfat cream cheese.
• A whole wheat English muffin with nonfat Mayo and a thin slice of part skim cheese, such as Jarlsberg light Swiss.
• A Health Valley Fat-Free whole grain Muffin or Snack Bar.
• A low fat whole oats granola bar, low in sugar
• One to three of RyKrisp, Wasa Crispbread, Scandinavian style  bran crispbread or another whole rye cracker with all fruit preserves  and/or nonfat cream cheese.
• A whole grain bagel with one teaspoon of Dijon mustard, one teaspoon of Coconut Oil Mayo and two slices of turkey breast.
• A whole grain bagel with one teaspoon of Dijon mustard, one  teaspoon of Coconut Oil Mayo and two thin slices of part skim cheese,  such as Jarlsberg light Swiss.
• A Nature's Choice Whole Grain Fat-Free or Low Fat Snack Bar
• One to three whole grain cookies, such as Health Valley Fat Free Cookies or Brownies.
• One to three fat free rye or other 100% whole grain crackers spread with fat free bean dip
• One cup of nonfat plain yogurt with fruit - fresh or unsweetened, canned or frozen
• A half cup of nonfat old fashioned whole oats granola with skim milk, almond milk or yogurt.
• A quarter cup of nonfat ricotta cheese topped with a handful of nonfat whole oats granola
• Four ounces of nonfat frozen yogurt
• Eight ounces of tapioca pudding, made with almond or skim milk.
• One cup on nonfat or low fat bean, lentil or vegetable soup, such as Progresso, Pritikin or Healthy Choice products.
• One piece of whole rye or whole grain bread with one teaspoon of nonfat Mayo and two ounces of water packed albacore tuna
• Eight ounces of unsweetened orange juice with a small low fat whole grain muffin
• One celery stalk stuffed with one tablespoon of nonfat cream cheese or cottage cheese
• One apple or other fresh fruit with three whole grain crackers
• Sliced fruit and berries mixed into a half cup of nonfat plain yogurt or nonfat cottage cheese.

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