Everything You Need To Know To Get That Lean, Defined Body You've Always Wanted

The 7 Tips (Secrets to Getting Lean and Healthy)

Here are your simple tips for quick, easy, permanent fat loss and lean muscle---building success.

Tip #1 --- 21 Day Mind Set – Don't cheat on your nutrition plan for 21 days. It takes the brain 21 days to reset itself and create a new habit. When you want to make a change, do not tell yourself that you are doing it for life; tell yourself that you are going to try it for only 21 days. Now, when you have completed this for 21 days, your conscious mind has the choice of stopping it or carrying on, or so it thinks. Your neural pathways have formed already, and you will more than likely continue with your new habit. You will have seen the benefits along the way and your subconscious will want to continue if it has been beneficial.

Tip #2 - Be Prepared – Most of the time, women eat poorly because they did not bring food with them or did not prepare.

• Mums — Time is a precious commodity. Between taking the kids to school, dance, or football practice, you

can barely get a meal in here and there and when you do, it is usually leftovers from your kid’s plate. Throw the leftovers away; do not feel obligated to eat it. Make sure when you get something to eat for your child, get something for you, too. Do not say, “I’ll just eat what they don't.”

• Ladies – The one major complaint is, “I had nothing to eat so I grabbed a bag of chips.” Be prepared! Always carry something with you then you have no excuse. And if you are meeting the girls for an evening out, eat before you leave the house and take your snacks!

• Get a rice cooker and keep some long grain, brown Basmati rice cooking on your counter. Also cook some chicken or fish. It will only take a few minutes to prepare 1 or 2 meals and grab a few snacks to bring with you.

• Take five minutes to plan out what you are going to eat the night before.

• Bring healthy snacks with you like apples and almonds (see snack section). If you can, bring some Tupperware containers or a cooler with healthy meals. Keep it simple. If you do not feel like bringing food, then plan out some healthy restaurants or stores that you can eat at (see eating out section).

Tip # 3 --- Keep a food diary for at least one week – Write down everything you eat and drink. You have to write it down right before the food or drink is consumed. By writing it down first, you will have a moment to stop and think if this decision is going to belly fat or pack it on.

Have someone agree to review your food journal every day. Make an agreement that for each day you do not give them your journal, you owe them $10.00 and every time you cheat, you owe $1.00. Doing this will help keep you accountable.

Tip # 4 --- The Magical Glycemic Index --- Not all carbohydrate foods are created equal; in fact, they behave very differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs --- the ones that produce only small changes in our blood glucose and insulin levels --- is the secret to long---term health, reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

Eat every 3 hours. This will keep your metabolism and energy on turbo mode, so the fat melts off. This is also a great way to curb the kind of extreme hunger that will have you making the kind of bad choices you will quickly regret.

Tip # 5 – Eat Real Food to get Lean – Ever watch the Discovery Channel? See the tribes in the jungle. You never see anyone who is fat; even the elders have six---packs. Why? They eat real food and stay active. Stay away from poison--- (eeeh heem) I mean processed foods. The food companies strip out the good stuff like fiber and nutrients. What you have left is a food that has way more calories than normal. Plus, the worst part is that they are high glycemic, which means our body treats it like sugar. The good news is once you cut out these processed foods for a couple of weeks, you lose your cravings. I am not saying to not have a life. I eat burgers, pizza or have a piece of cake from time to time.

 Watch out for foods and drinks that people think are "healthy" like some protein bars, crackers, and sports drinks like vitamin water. Consuming these is like eating table sugar.

Tip # 6 – Warning: artificially sweetened "sugar free" foods and drinks make you fat --- Did you know that most foods labeled as "sugar free" or "low carb" contain fattening artificial sweeteners, sugar alcohols and other additives that create a hormonal disaster inside your body, causing your body tostore more belly fat and increase cravings!

Tip # 7 --- Eat Snacks, Don’t Be Starving – Use snacks and drinks (see snack section) that’ll fill you up, and curb your cravings but won’t add significant extra calories. When you feel starved, you will crave foods that will add unwanted body fat and will make you feel guilty.

 When you get a late-night sweet tooth, try a thing like Evolve pro treat, Casein Custard.

 Cut up cucumber or celery. Munch away all you want!