How To Shrink Your Fat Cells

Since so many people have read this and even more of you have asked for private advice, I have decided to update it here and share my secrets. This is real, solid advice that can be helpful to people like myself who are always struggling with their weight.

If you read this in its entirety and just apply some of what I say to your daily life, you will increase your metabolism, you will lose weight and you will be healthier than you were before.

I have included a healthy eating guide as well as suggestions of specific foods to stock in your pantry and for those of you with excuses, there are direct links to foods to purchase so I don’t want to hear that you don’t know where to buy these things or that the health food store is too far away. Most of the supermarket is really garbage. As my mom always say, "Shop the perimeter." That is where the fruits and vegetables and healthy foods are. The middle with all the bags and boxes can be avoided. Just don't go. The Keebler Elves, although adorable, won't make you happy. I promise!

I have been on Atkins, Weight Watchers, The Grapefruit Diet, I have taken pills, juices, I have fasted and just about everything you could possibly imagine. Everything works, but for how long? So I would lose weight, look and feel great and then “go off my diet” and gain it right back.

The only way to keep weight in check is to not go on a diet. That’s right. No diet at all! Instead, change the way you eat. Change what you eat, how you eat , when you eat and you can change your life for good.

You will have to peek into your fridge, freezer and pantry and you might have to do a cleansing or purging. Some of the things many Americans always have on hand should just not be there. Healthier options exist but may be hard to find at your local grocery store. Instead, support your local health food store. Or, if you don’t have a health food store close to you, simply buy online. Stock up, make better choices and change your life. If you have healthy foods on hand, guess what? You will eat them!!

If you follow this way of eating you will never be hungry and you should lose 10 or more lbs in 2-3 weeks and up to 20 lbs in a month.

First things first. Get some sleep. Turn that TV off and get yourself to bed. When you wake up make sure you eat something right away, even if you’re not hungry. If you don’t eat within 30 minutes of waking up, your brain signals to your body that you are starving it and whatever you eat will be stored in your fat cells.

Does fat make you fat? Well, you are what you eat so…yes! But don’t buy fat free packaged/boxed/canned foods. Eat things that are naturally low in fat like fruits and vegetables, lean proteins, beans and whole grains.

The most important thing in the morning is to get a good amount of carbs and fiber into your body. You will fill up and you will have energy to get you going.

Drink plenty of water. I grab a bottle of water every time I leave the house. I also grab a high fiber energy bar and/or something else like nuts or fresh fruit. I never know when I’m going to get hungry and be stuck in traffic. I want to avoid the drive-thru! If I have food and water with me in my car there is no need to stop anywhere.

If I forgot to bring a snack and I’m in a hurry, I tend to go to a deli, a gas station or a 7-11 instead of a fast food joint. At least I can get an apple, an energy bar, a yogurt, nuts or even a low calorie turkey sandwich. These are all REAL food choices and are all much lower in calories and fat than anything else that’s equally as fast.

When you eat breakfast early, you get hungrier all day. Why? Because your body is processing what you eat. What to do? Eat…all day. Literally. Eating something every couple of hours is the best way to stabilize your blood sugar level, the best way for your metabolism to function and the best way to lose weight. It’s like a tune-up for your body!

What to eat:

REAL FOOD!! Though there are some healthy pre-packaged foods, you can toss most of your boxes, bags and cans into the donation pile. Call your local food pantry. There are so many people with nothing, do your part to help. Instead of stocking your pantry, how about your freezer? Frozen organic veggies are much healthier than those in cans. Healthy bread is hard to find so when you see some, stock up and put it in the freezer. A healthier bread is one that has 4 grams of fiber per serving at minimum and one that has no sugar or preservatives. READ INGREDIENT LABELS ON EVERYTHING YOU BUY! If you don’t recognize the ingredients it probably isn’t edible. Eat as many real, fresh foods as possible. And here we go:

Breakfast  (within 20 minutes of waking up)

Fiber One Cereal with skim milk

Flavor & Fiber energy bar

Your favorite Fresh Fruits with a glass of skim milk, whole grain toast with jam

Egg whites with veggies (not potatoes!) and whole grain toast (not whole wheat)

Water

Snack

Yogurt

Fruit

Raw Almonds

Whole Grain Crackers

Whole Grain Pretzels

Hummus

Water

Lunch

Fresh chicken or turkey breast with fresh veggies and mustard on whole grain bread

Tuna with whole grain crackers

Soup with a whole grain roll

Any lean meat or fish with veggies and brown rice or whole wheat orzo

*Colorful Salad with chick peas or other legume and whole grain bread

Whole grain pasta with protein and/or veggies

**Take Two Tonalin CLA

Water or Unsweetened Tea (Try Stevia!)

Snack

Raw nuts

Banana

Shrimp cocktail
Low-Fat Granola

Hard-Boiled Eggs

Fresh Fruit

Water

Dinner

Fish, chicken, beef or any lean meat with vegetables

Salad with your protein of choice- the more colorful the salad the better- drizzle with olive oil and lemon, salt and pepper
Eat very little or no carbs at dinner

**Take Two Tonalin CLA

Water

Dessert

Who needs dessert? You will be full! If you must, have a little fruit and yogurt or make your own ice pops out of fresh fruit.

Or have a glass of red wine!

Water

Exercise:

Yes, you need to move! I don’t care if you do crunches during commercial breaks or do some bicep curls while you’re waiting for your water to boil but do something. Ride your bike. Take a brisk walk. Run up and down your stairs. Weights are the best thing so if you can get to the gym or if you have weights at home, use them. Taking a leisurely stroll doesn’t count but anything helps. Get up off that sofa and get out of your desk chair!!

If you follow this for two weeks you should lose at least 5 lbs and maybe even 10-15.  You will fit into your clothes better and may even go down a whole size or two. The best part is, if you eat this way you will not overeat at mealtime because you are snacking in between and you won’t be hungry enough to over-indulge. Although there is no measuring or weighing, try not to overload your plate, especially at dinner. After a few weeks you will notice your portions naturally decreasing.

Foods to Toss:

White Flour (including bread, bread crumbs, crackers, cookies, pretzels)

Sugar

Anything in a bag or a box except some whole grains or real food options such as healthy pastas, energy bars, spelt pretzels or nuts

Canned vegetables

Bottled salad dressings

Mayo

Butter

Bottled Drinks except water

Whole milk

Cheese (*you can add a little grating cheese to your pasta or salad)

Eat before you're hungry. Snack before dinner. Mom wasn't right. Spoil your dinner because anything you eat late at night will not be processed as well. Eating carbs in the morning and afternoon will help you cut down late night cravings. Drink water. Eat earlier. Eat real food. Move. Do it! 

Here are a couple of things you can buy that can help you to lose weight. The rest is fresh food. Eat a colorful diet and feel better. :-)

**CLA is a natural acid found in meat and dairy products. The problem is we can't get enough in our bodies to have the effect that taking a concentrated amount can have. These pills are made from extracts of safflower, totally natural, no side effects except you are thinner!