Fat Loss E-Book from Dr. Ross Carter,

Your Lawrenceville GA Chiropractor

Just Out!! Dr. Ross Carter Talks All About Fighting Fat Loss

See how you can lose a couple of pounds very week, guaranteed.

Find out why a majority of the people are unsuccessful in their weight loss attempts. Through this write-up you will see that wasting time isn’t something that you should be doing, and how action can be taken soon after you finish reading this all revealing, highly informative, write-up.

Hi,

Are you not satisfied with the results that you’re weight loss regimen is giving you?

Is losing weight extremely difficult for you?

Does standing on the weighing scale frustrate you?

Are the inches on your waist refusing to subside?

Are supplements having no effect on you?

Are you scratching your head wondering how some people manage to lose weight relatively easily?

If your answer to any of the questions is in the affirmative, this could very well be the best piece of literature that you’ve read in regards to losing weight.

This write-up talks about the well known step-by-step system which shows how weight loss can be achieved in the shortest time possible. It talks about the system that removes body fat.

While you might find it unbelievable, there are scores of people who diet and exercise all over the world and try to lose weight but to no avail. Some cannot do it because of inadequate effort, some because of inadequate instructions, and many such mistakes are discussed in this write-up. It is essential that these mistakes have to be avoided if you want to achieve weight loss, thereby staying at the top of your health.

Take some time to go through this write-up, and you, like thousands before you, can benefit from what you read here. Later, if you do want to take appropriate measures, take a few moments to complete the form in the end. I would really like to show you how the system works and how it can be used in your particular situation immediately. Do enjoy reading the write-up.

Dr. Ross Carter　

Foreword

There are a number of people who continue to look for answers when it comes to losing body fat. In this search, they end up spending a considerable amount of money as well as time.

Many, owing to the negative results, end up facing disappointment. This could be in the form of still being overweight, losing only a fraction of what they were supposed to, gaining weight due to an improper diet, or simply not being motivated enough to exercise.

Besides, don’t forget the barrage of new fads, miracle diets, workout tapes, and other paraphernalia associated with weight loss sitting in scores of American basements and wardrobes.

Do you not see the inconsistency in results for weight loss and other nutritional programs day in and day out? Owing to this, what else can you expect besides unhealthy lifestyles, disappointment, discouragement, etc?

I have witnessed this happening for a number of years now. I have seen scores of people who are committed and focused in their goal of weight loss and a healthier life, only ending up losing their enthusiasm because of the many myths surrounding weight loss.

Myths about weight loss and nutrition only continue to rise in numbers, and with every passing day, there is a new ‘amazing’ way to remove body fat. An ‘amazing’ way that will help you get rid of fat from your arms, thighs, waist, buttocks, and anywhere else that the gluttonous mass has taken over.

Some of the wrong notions that people tend to follow include losing weight first and then toning up; doing higher repetitions in weight training to lose fat; having low carb (carbohydrates) diets; drinking chemically enhanced shakes/fluids; etc, etc. This brings to mind how frustrated the researchers of J.F.K’s assassination must have felt.

Even though they had the proof and the motives surrounding a conspiracy, they chose to follow the least resistant path and followed the crowd that had a tough time in accepting the truth’s simplicity.

My primary aim as a Doctor is to see people living a healthy and happy life that is not overcome by any of the falsehoods surrounding fat loss. This includes keeping you away from the meandering conspiracies on the television, in magazines, etc.

The aim of this program is to set apart quick-fixes from the truth. It’ll take you down to the basics of fat loss, proper nutrition, and maintaining good health. If you intend to give this write-up only the cursory glance, you could end up being disappointed. Do take the time to go through this write-up bit by bit.

Take the time to understand each part, and the rest is quite simple. Simply use your common sense and you would be pleasantly surprised with the results. This write-up does not give you any magical exercises, secret codes, or miracle fixes. The plan below is ageless. You can use it at any time in your life, irrespective of the levels of fitness you want to achieve. You can now have a well sculpted body and get rid of excess fat forever.

Step One:

We first need to get past the ‘spot reducing’ myth surrounding weight loss. You should know that the only way one can reduce/remove fat from a particular ‘spot’ is through surgery.

Fat cannot be burnt directly by resistance or weight training. You would not expect your house to get cleaned miraculously while you cleaned the car, would you?

The fat in our body is lost systematically, everywhere in the body at the same time. This process generally begins either when you lower your calorie intake, or when you increase you activity levels. There are countless people still doing countless repetitions of leg lifts, waist bends, sit ups, etc. in the hope that these areas will tone up because of constantly burning fat.

I cannot help but sympathize with someone saying, "I’m doing a thousand sit ups a day to try and reduce my waist". Or for that matter, when someone asks a talk show hostess how she maintains her flat stomach, and she attributes it to a hundred sit ups everyday, she cannot be further from the truth.

You should know that doing weights helps building and maintaining muscles, and cardio and diet burn fat. While you do weight training exercise and feeling particular muscles ‘burning’, it is the muscle that is burning, and not the fat. If you aim to lose fat, and you do weight training exercise, you are building muscles, and not burning the fat.

This holds true for all parts of your body. You cannot expect your buttocks to reduce in size because of this new ‘buttock reduction’ program, or lose the weight on your arms owing to arm exercises, or lose weight from your thighs by similar exercising. It simply will not work.

In fact, you could then increase the chances of the area getting bigger as opposed to getting smaller. In reducing your body’s fat you have to remember that it burns systematically. This would call for a lifestyle change, particular when it comes to you activity level and diet.

Step Two:

Before you embark on a program for fat loss, it is important that you first indentify what you want from the program. People who can recognize and identify what they want are the ones who are most successful.

The following story will explain it well. This is about a man named Steven. He tried a lot to lose some weight but had no success. He was 32 years old, weighed 250 pounds, and was 5’7" tall. Also, his 250 pounds was hardly all muscle. When I asked him the kind of workouts he undertook, he said he’d tried doing everything.

None of the workout tapes, treadmill running, fad diets, home programs, etc. worked. However, the one thing that was missing from his list was consistency. He had not followed any program for more than a period of four weeks. He could not tell me why he lost his motivation soon after starting on a new program every time. Someone then asked him if he knew what he wanted in terms of overall wellness and health.

He then said that he wished to lose around 100 pounds. While he was explaining where his goal lay, his main obstacle was cleanly evident. It simply brought to mind the old saying about looking at the mountain top of the big mountain before attempting to climb it.

Doing this can definitely be intimidating. Steven was convinced in changing his goal to a more realistic 1 pound per week, which was no where as overwhelming as the hundred pound goal.

He followed the one pound every week goal, and in three months Steven’s attitude had changed. It also seemed that he had lost a fair mount of weight. He said that he weighed around 6 pounds lesser in a period of 3 months.

Besides, in accordance to his body fat %age, the size of his clothes, and the reaction that he now generates, he actually gained much more. He lost 12 pounds of body fat and ended up gaining 7 pounds of muscle.

If you are wondering how he managed to lose more weight in 3 months as compared to 3 years, the answer is simple. He identified his wants in small parts. For you to succeed in burning fat, it is essential that you identify exactly what you hope for, and then go ahead and divide it into smaller parts.

After you have done this, your chances of succeeding will increase considerably. This is because our mind likes things to remain simple, especially when it comes to accomplishing something. Yes, our mind likes things easy. This can be done by simplifying the goals that you set for yourself.

Also, had Steven set more visible goals when he’d started 3 years back, he wouldn’t have given up as easily. Reaching a goal becomes much easier if you break it up. Once you do this, writing it down and reading it everyday helps. Start by writing exactly how much weight you wish to lose, and exactly how you wish to look and feel.

You should know what your primary goal is. It is imperative that you identify exactly what you want and you should then divide it into smaller parts. In any circumstance wherein you fail to do this, you can expect to get the results that Steven did in the first 3 years. While goals were set, they were unfocused. Steven did know what he wanted, but he didn’t quite identify his goal thereby not knowing how he would get there.

It is crucial that your goal be identified, broken up, written down, and read over and over again.

Step Three

If you do not follow this step, then you can expect your expectations to get fuzzy when it comes to results. This step guides you in using common sense when it comes to dealing with fat/weight loss. This deals with the difference between fat and muscle, and also helps you retain your focus. This is a point I make upfront because there are many people who get on a weight loss regimen primarily to reduce their size.

There are people who tend not to use common sense. They simply forget to consider the simplicity with which their bodies work. They expect to just lose weight, almost by miracle. For starters, if you aim to lose weight, it is losing fat that is required, and not losing muscle. Did you know that the caloric consistency of one pound of fat is around 3500 calories?

If you were to take a pound of fat it would roughly resemble a grapefruit when it comes to size. However, a pound of muscle (with caloric consistency at 600 calories) would compare more to an orange in size. Once you see this you will realize that while both weight the same, fat takes up a lot more space as compared to muscle.

For instance, if you are to lose 10 grapefruits and gain 10 oranges, and since they weigh the same, you would end up weighing the same, but would appear to be smaller. This is what will result in your clothes’ size going down, and people telling you that they think you’ve lost weight.

Although, getting on a scale might tell you that you weigh the same, the mirror will have a different story to tell. This is bound to happen when you undertake a regular exercise regimen or end up increasing your physical activity simply because your body would tend to build muscles initially. In the first 2 - 4 of months, it can be in between 5 & 10 pounds for men and in between 2 & 4 pounds for women.

When you do measure your weight on the scale, you might see that you still weigh the same or even weigh a couple of pounds than you did. The reason for this is that you’re body is building muscles at a faster rate than losing fat. However, after the initial muscle building period (1 to 3 months), you can start seeing the loss of fat at a faster rate. You can then lose 1 to 2 pounds every week. Imagine that, losing a pound of fat every single week.

That would make it 52 pounds in 52 weeks. In one year you could have 52 grapefruits off your body. This makes it essential that you use your common sense in thinking about losing fat; it is more important than losing weight.

Step Four:

A number of fat loss programs that fail can be avoided if this step is adhered to. This talks about how you can prevent yourself from committing, what I refer to as ‘exercise suicide’ simply by doing resistance/weight training.

If you are wondering why ‘exercise suicide’, here goes.

If you willingly lose all the muscle from your body, would you not cease to exist after some time?

It can almost be compared to you being on a mission to wipe yourself out. Don’t you think that allowing something like this can be compared to a rather painful way of committing suicide? While you might think this is frivolous, there are scores of people who continue to do just this every single day. They’re on an installment suicide plan.

These people even emphasize their efforts with statements such as "I’ll start toning up once I lose the weight first", or "I’ll only do resistance training after I’ve lost some weight".

Every time I even overhear remarks such as these, my body cringes. It is so much like taking not so slow a train to kill oneself. I’ll show you exactly how this can happen. What I talk about now can very well prevent many mini-catastrophes.

Let us start by looking at plans of reducing calorie intake considerably without weight or resistance training. This is what I refer to as the ‘first lose weight, then tone up’ syndrome. The simple reason that this myth continues to exist is because upon initial consideration, it does appear to seem reasonable.

You need to lose fat and then you can build muscles. While this statement does sound right, it is not. This is the point where ‘exercise suicide’ enters the picture.

You should know that the human body is programmed in such a way that starvation can be prevented. Imagine the body having three different food sources; fats, carbohydrates, and proteins (muscles). While fat has 9 calories per gram, carbs and protein have 4 calories per gram.

Fat, to the body, is more valuable because it has high calorie burning power that can help avoid starvation. This simply means that if you do suffer from starvation, one gram of fat in your body would give you more energy than one gram of carbs or protein.

Fat, therefore, would last for a longer period, because it has 9 calories/gram as opposed to carbohydrates’ 4 calories/gram. Comparing it with money, what would you rather have, $4 or $9? I am certain that you would want $9. It would get you more stuff, or at least last longer.

The same goes for the human body. It would much rather have 9 calories provided by the fat as opposed to the 4 calories provided by the protein or carbs. In cases where people are on diets, their body generally burns more calories while they consume lesser calories.

This ends up putting the body in disarray because it feels that starvation is imminent. Therefore, it gets into panic mode and this is what it does. It hangs to its most valuable source of energy, the fat. So instead of using the fat for its energy requirements, it retains the fat because of the automatic ‘starvation’ alert.

Instead, the carbs and protein (muscles) are then used for energy. Basically, your body assumes that it is facing starvation and therefore hangs on to the fat. The body then has no other choice but to use the muscles for energy. Carbs can also be used during this time, but this isn’t probable because the diet would have reduced the calorie intake in the first place.

Do you want to know why the body should not use muscles (protein) for energy?

Well, using muscles for the body’s energy requirements can be quite harmful. The burning of protein (muscles) can be compared to using wet wood in a barbeque. It is unproductive as well as ineffective. Anyway, if energy is derived from protein (muscle) the end result is that you would end up looking like a smaller version of your previous self and continue to have the same consistency. If taken to extremities, it can very well be referred to as suicide because you would essentially be killing yourself gradually, that is, voluntarily aiding the deterioration of your muscles.

The good thing is that this can be prevented. It is very important that you incorporate some weight training or resistance training into your dietary plan. Muscles are built and toned through resistance training. When you undertake resistance training your body receives a message telling it that there is no starvation, but growth. It gives the body the message that energy can be derived by burning the body’s fat.

You prevent the starvation because you use resistance training to continually add and tone muscles in your body. When muscles are built and toned, the body gets a signal that it is healthy and growing, not dieting and starving. The metabolism also speeds up owing to resistance training.

This also aids in the burning of fat and letting the body know that it isn’t starving. This is because bodies that are starving do not get toned and stronger. While your body has known this for a while, now, you know it too. Using resistance training to build muscles, your body also burns and loses fat at a faster speed. So what should ideally be said is "I will first tone up, and then lose weight", as opposed to "I will lose weight, and then tone up".

Another thing is what I mentioned about your faster metabolism helping you burn fat. In seeing how this happens, compare your body to the engine of a car. The bigger the engine, the faster the car will go. If you were to add another cylinder to the engine of the car, it would go faster.

In building your muscles your metabolism speeds up and this is pretty much like adding a cylinder to the body. So just like the extra cylinder would help the car go faster, your extra cylinder in the body would help fasten your metabolism.

When you do weight training you can expect to burn around 50 more calories. While this might not seem like much, in a week you’d be losing 350 calories. In ten weeks it would amount to 3500calories. This is equal to one pound of fat’s caloric consistency. Therefore, in undertaking weight training, you do get extra fat loss.

You can then expect the fat to burn off from your body systematically every ten weeks, simply by the addition of a pound of muscle. However, you should know that not incorporating resistance training into the diet isn’t the only way to ‘exercise suicide’.

There is another way as well. This, I have seen many exercisers do for a number of years. While they do slowly give into ‘exercise suicide’ in doing so, they also get absolutely no results from their exercise regimen on the whole. This is when an exerciser starts with cardio exercises in the gym, home, office, fitness center, etc. without having done any weight training before the cardio.

They end up doing a complete cardio session and then start weight training. I am not referring to 5 or 10 minute cardio warm ups, which are actually quite alright, but am referring to the grueling 30 – 60 minute sessions. This could involve running, walking, jogging, using the treadmill, aerobics, etc. The point being, this is done before doing resistance training.

This is where people go wrong. Remember that the body has three different sources for food; carbs, fat and muscle. Do know that the body prefers using the carbs first. In doing a complete cardio session before you start a weight training session your body has already utilized most of the body’s available carbs. If you end up doing weight training immediately after that, your body turns to an alternate source for energy. While it does look for carbs, they have been used up during the cardio workout.

The fat cannot be used because it needs oxygen to burn. Your muscles contract during weight training and the arteries and veins which deliver oxygen to various parts of the body are constricted. Upon this happening, the oxygen supply required to burn the fat is hindered.

In order to get through the weight training session, the body then has to look for energy elsewhere. The carbs that it primarily needs are gone. The arteries and veins are constricted and because of this the fat cannot be used. The body then has no other choice but to feed of its muscles for the required energy.

This results in you becoming a smaller version of your previous self, carrying the same consistency. In order to avoid this ‘exercise suicide’ on an installment approach it is essential that you first do your resistance training.

In first doing resistance training, your body is placed in a ‘win win’ situation. Firstly, the body is doing what it wants to, using the carbs first. It also wins owing to the fact that it is using carbs while you do you resistance training instead of using the muscles.

Also, in doing your cardio session soon after your resistance training, since most of the body’s carbs are burnt, and if you don’t diminish your supply of oxygen, the body starts to use the fat for the required energy in a matter of minutes.

The point being that the body can use only carbs or muscles while you are doing resistance training (it cannot use the fat because of the arties and veins being constricted). It the supply of carbs is depleted before you start your resistance training, the body will have to use the muscles.

Follow this tip while you do your cardio workout after your weight training session.

Follow a pace wherein you can easily carry on with a conversation without running out of breath or panting. This guarantees that there is enough supply of oxygen to aid the burning of fat. In doing so, you will ensure that you get a well toned body much sooner than you would otherwise

Step Five:

You have to ensure that you have a steady supply of fat incorporated in your diet plan if you plan of losing fat. Remember that having fat as part of your diet is quite like keeping some money in your bank account.

Consider this. If you have a regular income and also have money in your bank account, you wouldn’t mind spending part of the bank account money. However, when you lose your regular income, but still have some money in the account, what would you do? Would you not spend the money that you have in your account sparingly?

The human body works along similar lines. If the body does not notice any intake of fat, it assumes it is starving, and therefore does not release any fat to be used for energy. The idea is that fat should make up for around 15% of your dietary plan. A good ‘supplement’ program can help in such a case.

It is also important that you continue to eat what you really like at least once a week. Picking a time/day and sticking to it is a good idea.

Clifton is a person who really likes this idea. He did start to see positive results after incorporating a ‘eat what you like’ day in his weekly schedule, but there was a glitch. His ‘eat what you like’ day continued changing almost every week.

While his original day was Friday, he was once seen eating a cheese whopper on a Tuesday. When approached, he said that he’d changed his day to Tuesday. When he was asked when he decided to make this change he answered that it was just after he smelt the cheese while walking by the burger place.

While eating what you like to once in a while will not really hurt your fat/weight loss efforts, a lot of flexibility and inconsistency surely will. Do ensure that your diet has a sufficient amount of fat, and do indulge your sweet tooth once or twice a week. Like I’ve already said, there are supplements which can also make sure that you get the required balance.

Step Six:

Make a written list of all that you eat for a period of 3 days. This should ideally be done on 3 days where you do not pig out. On 3 of your regular eating days, make a note of every single thing that goes into your body in the form of food and beverage.

Before going on with the steps that are to follow, you need to make a list of everything that you eat for 3 whole days. This will enable you to carry out a check on the calorie maintenance level. This will tell you about your body requirements in terms of calories required everyday in order to maintain and operate your body’s weight. In doing so, you can adjust the calorie intake in line with your specific goals.

If you try doing this at irregular intervals, your aim to lose fat will surely not be met. In order for your efforts to bear fruit, you have to display consistency. Losing, gaining, and maintaining weight can be quite easy if this simple formula is followed. This is what is required of you.

First, get yourself a small note pad and ensure that it stays with you throughout the day. Make a note of every morsel that you eat or every beverage that you sip, for 3 concurrent days. At the end of the 3 days use a calorie book (easily available at supermarkets for a couple of dollars) and add up the calories that you’ve consumed; only the calories. This will tell you how many calories your body requires to function each day. This is in order to sustain your existing weight.

Once you’ve calculated the total number of calories that you’ve consumed in these 3 concurrent days, divide the total by 3 (since it was 3 days).

This is your magic figure. This is how many calories your body needs to function and maintain your existent body weight. In order to get on an eating plan, you would essentially have to choose from the four groups of food or follow a doctor’s nutritional program. Once you do this you can successfully lose, gain, or maintain your weight.

Do bear in mind that a large percentage of people, at this point, end up saying that they don’t really need to wait for 3 days, as they remember what they’ve consumed in the last 3 days. Even if you think that your diet is essentially based on junk food, or that you really do not eat much, it does not matter.

You have to have the discipline and ensure that you make a note of everything you eat/drink for 3 days in order to device an appropriate eating plan.

Step Seven:

If you want to get rid of your body’s extra fat, have a high energy level, and want to have a normal thinking capacity, it is very important that you adhere to this step. This talks about the appropriate serving of the various food groups that are part of one’s eating plan. The other thing that you can do is follow a doctor’s plan which has the appropriate dietary supplements.

This is really quite simple. For starters, simply go by the U.S government’s Recommended Daily Allowances (RDA). Don’t fret, the government, in this particular case, has got it spot on in making the recommendations.

Next, pay no heed to all that you’ve heard about or tried so far about dieting or any other nutritional riff-raff. High on carbs, low on carbs, low cal, high cal, etc. is simply wasting your time. There aren’t any miracle cures, magic potions, quick fixes, and the likes because otherwise there would be no overweight people.

If you think about eating, you’re really not very different from most others.

You do not need to complicate things by thinking that you are different. When it comes to eating, your aim should be getting the appropriate servings as per the RDA, from all the 4 food groups. This needs to be followed irrespective of your aim. When it comes to he RDA of an adult, an average adult should have two servings of dairy/ milk, two servings of high protein/ meat, four serving grains/ cereals, and four servings of fruits/vegetables.

One meat serving is around 4 ounces of any meat. When it comes to serving sizes for grains, cereals, fruit, and vegetable, one serving is one cup. This list can be found in the book which you can get for free by simply directly requesting it online from the federal government. You need to eat at least 4 small meals every day, and these need to include food from all the groups, and there are no two ways about this.

This ensures that your metabolism is up and running, and also that you have high energy levels, thereby allowing you to perform at your peak. If your metabolism slows down, you can have 5 to 6 meals every day. Do remember that all these meals should not be elaborate affairs; 2 to 3 regular meals and the remainder can be small healthy snacks.

Carrying a list of the different groups of food, while going shopping for groceries, is a good idea. It is good if you revolve your shopping around his list. If your eating habits aren’t in line with the RDA, you should change them. Once you start to feel the change in your fitness levels and overall well being, you will surely be grateful.

Step Eight:

This step simply tells you that your eating plan can consist of up to 60 percent carbs (carbohydrates). Going on low carb or zero carb diets is definitely not recommended.

However, you can get low on your intake of carbs if you like feeling tired and week, becoming moody, and appearing stringy and scary; and in this case it is good if you tell the people around you to expect seeing a scarier looking you. People who do end up on programs like these are generally the ones who are very resolute about losing weight.

Doing this only reduces the body’s water weight. A weight loss that occurs due to the body losing water is neither good nor recommended. The human body is made up of 70 percent water. Each gram on carbohydrate within the body attaches itself to 3 water molecules. When you get on a zero or low carb diet, there is water loss because of insufficient carbs being present.

Again, when this takes place, the body goes into panic mode because of its thoughts of imminent starvation. What happens next, you’ve read earlier, no fat is released. The body then has no other choice but to burn the muscles for the energy that it needs to function.

You then end up losing only muscle and water, and your fat stays with you. This will leave you in a state similar to that of a car on the highway, running with all the tires flat. If your body gets the recommended amount of carbs, you end up feeling invigorated, think clearly, and are able to go through your every day activities with ease.

Eating carbohydrates is very important. Foodstuff such as pasta, rice, bread, potatoes, fruits, vegetable, cereal, etc. are the body’s best carbohydrate sources. They are the primary source of energy. This is a reason why the bread, cereal, fruits, and vegetables, groups require 4 servings per category. This is as opposed to the protein/meat group which only asks for 2 servings.

Step Nine:

This step talks about the logic that is involved in losing fat. This talks about the fact that you initially need to subtract some calories from your existing ‘calorie maintenance level’ in order to effectively lose fat. The maintenance level is what you formulate in step six when you make a note of all that you eat/drink for 3 days. Deduct some calories from the ‘magic figure’ that you came up with in step 6.

As a result, your body will be deficient in calories, and thereby ready to burn fat. However, how much calorie intake would you reduce you everyday in order to ensure a calorie deficiency and weight loss? Losing a pound every week is a fairly reasonable goal. Remember, one pound fat has 3500 calories.

If you divide 7 (days in a week) by 3500 (calories), you get 500. This is how many calories you need to cut down on in your everyday food intake in order to lose a pound of fat every week (of course, you do need to follow the other steps as well).

If you required 2500 calories to operate everyday, your new eating plan should then be devised with 2000 calories per day. Again, the number of calories that you require to function and maintain your existing body weight can be derived in step six.

From that figure, you need to reduce 500 calories, and then arrange your food content to fit the four groups of food as well as RDA standards. Then, you will start losing fat and weight. Once you’ve reached a level of stability, you can start to gradually reduce your calorie intake once in a few weeks.

When you get to a point where you require about 1200 calories everyday, it is time to stop reducing. Intake of less than 1200 calories every day can pose to be a nutritional risk.

Step Ten:

If you’ve reached 1200 calories/day and want to continue losing fat, follow this step. This step can be broken into two; adding more activity and increasing the frequency of your meals.

Let us first deal with adding more activity.

When you add activities in your routine, you end up burning calories; thereby lowering them from your food intake. Activities can include cycling (for real or stationary), walking, jogging, playing sports, etc. Moderate to light activities for half an hour will burn around 300 calories.

If you do not want to reduce your calorie intake, and want to continue eating things you like, this is a good way for losing weight.

The next part is about increasing the frequency of your meals.

In increasing the number of (mini) meals that you eat through the day, the body’s metabolism remains high and the body burns fat right through the day. These aren’t to be confused with ‘happy meals’, they’re ‘mini’ meals. Pre planning your meals is a good way to ensure that you do this.

If you plan to lose fat, you should at least eat 3 to 4 times a day, and if you want to speed up the fat losing process then increase this to 5 to 6 times a day. For example, you might eat scrambled eggs and toast for breakfast, some rice and vegetable gravy in lunch, and follow it up with some fruits after an hour or two.

You could follow that up with some more fruit or a shake a couple of hours later, and your dinner could include some meat, salad and vegetables. Before going to bed you could eat some chicken, salad, tuna, etc. This is a proven way of losing body fat.

This is great if your metabolism is slow and you like to eat. People who like eating can have a number of ‘mini’ meals a day, and are therefore less likely to start binging when they see their favorite ‘weighty’ food.

The general idea being that if you intend to lose weight or fat, the number of calories you burn everyday should exceed the number of calories you consume.

The following is a brief review of what you’ve read insofar.

Now What?

Being a Doctor of Chiropractic care, the largest mistake that I see a majority of the people make, is when they want to lose fat but do not want to change their lifestyle. A large number of people are of the opinion that leading a healthy life is something that can wait until one gets older, on when absolutely required. This is nowhere close to reality.

Leading a natural and healthy life is the core factor in all weight loss and fitness regimes; without which it pretty much ends up like putting a band-aid on a cut that requires stitches.

A lot of the times people think that it takes a lot of money in order to lead a natural and healthy life. Coming to think of it, people end up spending considerable amounts of money in things that are actually detrimental to one’s health; this is the money that is spent of things like fatty food, alcohol, tobacco, and even illegal intoxicants. Sadly, people tend to spend more time and money in things such as these instead of their wellness and good health. While some people spend a fair amount on money on various supplements, you should know that supplements won’t really help if you do not have healthy habits.

Trying to device and put into practice any kind of weight/fat loss regimen without making the necessary lifestyle changes can be a terrible thing to do. Weight loss, living right, eating right, and overall wellness all go together. A lot of people do end up needing guidance in order to start living healthily and naturally; they often need guidance from a professional.

That is exactly what is offered to our patrons here at our office. You can start to head the right way in a matter of a few visits. It really wouldn’t be of any harm if you took some accurate instructions before venturing out on your fat loss mission. Can you imagine what it’d be like if you could call someone at any time you want a question answered? Just think about all the effort and time you could save. You could have somebody telling you exactly what needs to be done for living a healthy life and losing weight. Now, all the more so, because you have a great system of fat loss that you can follow.

This is what I can help you with. I will tell you exactly what needs to be done so that you not only start leading a natural and healthy life soon, but also burn fat as soon as possible.

What your eating habits are as of now, and irrespective of the bad habits that you think you might have, I believe I can be of help. Things like fat loss, weight loss, more energy, supplementation, relieving pains/aches, toning up, preventive medicine, and proper eating, amongst other things, are things that I specialize in.

Since we are close to the end of the write-up, I wish to give you an opportunity to actually test me. All you have to do is take a few moments and fill the form that is given below, and I will give you an absolutely free consultation where we can talk about your weight/fat loss and overall wellbeing.

As part of the consultation I would analyze your existing situation (or what you intend to do), answer any questions that you might have, and give you my honest feedback and opinion in regards to how soon you can expect to see positive results. I will also take you through what needs to be done in order to make an appropriate plan. I’ve been doing this for while and have come across pretty much every kind of situation.

If there’s nothing that you’ve learnt from this write-up, at least adhere to this: do not procrastinate and put something like this off for later. Procrastinating is amongst the main reasons of weight loss plans failing, as well as the primary reason for many health related problems. Procrastination, in case you do not know, is putting off for tomorrow (or later still), something that you can do today.

Well, thank you for going through this write-up. I do hope to get to see you soon.

Dr. Ross Carter

1860 Duluth Hwy, Ste 103

Lawrenceville,GA 30043

(770) 817-4445

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