Heather Picken

What is the best way to lose weight if
there is a lot (200lbs) to lose?

A.

You might feel that you want to loose it super fast and be tempted to go on a fast or crazy
diet as you feel very overwhelmed.

I can understand, but if you want that weight to stay off let me give you some helpful tips:

First see how much you are eating. If your calories are around 1000 or below to lose weight initially you will lose the weight but then you will start decreasing your metabolism. I have women start at what I call their fat loss calories which I explain in detail in my 6-week fat loss system.

By making sure you are eating enough you will insure great results that will not slow down your metabolism. That' why those programs don't work that count calories or measure results on the scale. Yes, you will lose weight but it will stop and then once you resume your normal eating you will gain it all back and then some. Your body actually produces a fat-storing enzyme called LPL so each time you go on a diet you make it a slower, fatter metabolism than before.

Do not measure your progress by the scale..so many programs do this still and I have no idea why because it's simply ineffective technology. When you weigh yourself on the scale you are weighing your hair,skin,fluid ect. It is NOT an accurate representation of what is going on with your body. That is why if you want results that are permanent you need to measure body fat and take measurements. When you measure your body fat it will tell you how many pounds of fat you have, your lean muscle, and how many pounds of fat you lost when you track it consistently. Your program should be focused on FAT LOSS and NOT WEIGHT LOSS.

I have had women that actually go up on the scale but still lose body fat. Once they understand how this works it's a lot easier. Now you might be saying well if I weigh 200lbs I don't want my weight to go up! True, but in order to re-set your metabolism it might go up or stay there for awhile and at the same time your body fat goes down. (meaning your clothes are fitting looser!)

Another tip for losing weight is eating enough protein. Most women when they want to lose weight aren't eating enough. You need to eat proteins like fish, eggwhites, and chicken.
If you are a true vegan then you will get your sources elsewhere (which I can help you with)

Don't take all your complex carbs out (oatmeal and brown rice). This will eventually slow down your metabolism and leave you right back where you started at. The leaner you get the more you will be able to handle. I find the amount is very individual with each woman.

Eating small meals throughout the day helps speed up your metabolism and eliminates cravings. If you truly want to shed unwanted weight keep your body fueled at all times.

Exercise is key! You should include 3-4x a week of weight training and if you have more weight to lose I would do a little more cardio 4-5 sessions. Do interval or HITT sessions. These are intense cardio sessions that will burn more fat than just walking.
Example:
Warm up for 5-10 minutes
2 min. moderate pace
20sec-1min all out as hard as you can go
1-2 min. moderate pace
Do this for 10 cycles then each week you can add a cycle

Cool down for 10 minutes

Practice your affirmations everyday!
Just like you eat every day you need to start re-programming your
mental muscles.

I have a top secret formula that works every time..and if you focus on the mental
the body will follow! So many women skip this step and go right for the exercise in
food and wonder why their results don't last. Your subconscious mind is responsible
for 97-98% of your habits and beliefs and your conscious mind is only 2-4%

So wouldn't it make sense to re-program your mind first for ultimate fat loss results?

This Wednesday we started off with the 12-week challenge. I will post information
next week on how these women are progressing.