With spring upon us, and summer rapidly on its way, coats and sweaters are turning to short sleeves, skirts, and eventually, swimsuit weather. Shedding that unwanted winter ‘fluff’, however, can sometimes be a dauting task. Weight loss coach and co-author Gale Bernhardt shared with us her top 7 tips to become a fat-burning machine. Follow them closely, and we guarantee you’ll see results!
Sunday: Do a pantry makeover. In order for you to be successful, it is best to remove temptation when you are beginning the journey of being a Fat-Burning Machine for life. Some of you may want to throw these items out, others prefer to give them away to friends, family or co-workers. If you give items away, don’t feel the need to explain yourself now. Just say you are making some lifestyle changes. Your explanation will be very visible later – people will see your success. You can explain then.
- Baked goods
- Soft drinks
- Non-fat milk
- Ice cream
- Energy drinks
Monday: Walk for 30 minutes. Begin your exercise program today. It does not need to be overly complicated, so begin by walking at a comfortable pace. After the first 10 minutes or so, include speed play in your walk. Begin with 10 steps of faster walking, then recover. Repeat this sequence four or five times. We call these beginner Miracle Intervals. Scientists have found that including short, speedy efforts with generous recovery within your exercise session improves insulin resistance. Insulin resistance is one reason that 35 percent of Americans are fat-storing machines.
Tuesday: Eat two snacks. Eat a quarter cup of almonds (or any other raw nuts) mid-morning. Mid-afternoon, eat another quarter cup of nuts or have an unlimited amount of cut vegetables. Good choices include celery, carrots, bell peppers, sweet pea pods, cauliflower and broccoli. This type of healthy snacking prevents you from arriving at home at the end of your work day wanting to raid the refrigerator like a bear preparing for winter.
Wednesday: Walk for 30 minutes and take a friend. We have found in pilot studies that there is power in the buddy system. It doesn’t matter if it is someone at your workplace or someone at home, taking the Fat-Burning Machine journey is much easier if you have someone to go with you.
Thursday: Have a protein-rich breakfast. Eat one egg plus two to three egg whites cooked in a small amount of olive oil. Add 1/4-cup of fresh diced tomatoes, peppers or onions as a topping. An optional add-on includes 1/2 cup of cooked quinoa or brown rice. High carbohydrate, low-fat breakfast foods are often loaded with sugar. No-fat, high carbohydrate foods can cause you to get stuck in fat-storing mode.
Friday: Eliminate BLT’s. I’m not talking about the sandwich, I’m referring to a bite, lick or taste of someone else’s food. Those of you that never have your own cookie, ice cream or bag of chips will often give yourself permission to have a bite, lick or taste of someone else’s food. You are lying to yourself if you don’t believe this is eating
Saturday: Have a low-carbohydrate dinner. Limiting carbohydrates at dinner helps you become a Fat-Burning Machine. First enjoy unlimited dinner salad with dressing on the side. Then select 4 to 8 ounces of grilled chicken, fish, pork or red meat. Add unlimited, steamed or lightly grilled vegetables that are green, yellow or orange in color. You can even add 1/2 to 1 tablespoon of butter (not margarine) to your veggies.
This one-week jump-start sets you up to begin the journey to become a Fat-Burning Machine. In the book Become a Fat-Burning Machine: The 12-Week Diet, you’ll find a full 30-day menu for you, 50 recipes, two 12-week detailed training plans, information about Mike Berland’s transformation from fat-storing to fat-burning and much more.
Gale Bernhardt is the co-author of the best-selling book, Become a Fat-Burning Machine: The 12-Week Diet. Get more great information about how to become a Fat-Burning Machine at http://fat-burning-machine.com/. Interact with fellow fat-burners at our Facebook page afatburningmachine.