1. If what you are eating has less than 1 carb, count it as 1 carb just to be sure.

2. Totally avoid caffine at least for the first two weeks on the program.

3. Drink a MINIMUM of 8 glasses of plain water or seltzer daily.

4. Don’t weigh yourself more than once a week

5. Take starting measurements as well as weight – sometimes you’ll lose inches before pounds

6. Avoid any type of “low carb” sweetener for the first two weeks

7. Don’t compare your loss to someone else’s – this is a YMMV thing (your milage may vary)

8. Stalls are common around the third week so don’t panic

9. If you follow your plan to the T and don’t lose, consider Candida as a possibility and avoid vinegar, cheese, mushrooms and any other fermented food

10. Have bloodwork done before starting so you have a comparison

11. Cholesterol can be elevated in the first few weeks til your body adjusts – make sure your doctor knows that you’re doing low carb and when you started

12. Don’t blame the diet if you don’t read your plan book — blame the diet if you don’t read the labels — Don’t blame the diet if you don’t follow the diet

1. If what you are eating has less than 1 carb, count it as 1 carb just to be sure.

2. Totally avoid caffine at least for the first two weeks on the program.

3. Drink a MINIMUM of 8 glasses of plain water or seltzer daily.

4. Don’t weigh yourself more than once a week

5. Take starting measurements as well as weight – sometimes you’ll lose inches before pounds

6. Avoid any type of “low carb” sweetener for the first two weeks

7. Don’t compare your loss to someone else’s – this is a YMMV thing (your milage may vary)

8. Stalls are common around the third week so don’t panic

9. If you follow your plan to the T and don’t lose, consider Candida as a possibility and avoid vinegar, cheese, mushrooms and any other fermented food

10. Have bloodwork done before starting so you have a comparison

11. Cholesterol can be elevated in the first few weeks til your body adjusts – make sure your doctor knows that you’re doing low carb and when you started

12. Don’t blame the diet if you don’t read your plan book — blame the diet if you don’t read the labels — Don’t blame the diet if you don’t follow the diet

# EAT NUTRITIOUS WHOLE FOODS.

# ELIMINATE HIGH GLYCEMIC FOODS.

# DRINK PLENTY OF PURE LIQUIDS.

# MOVE YOUR BODY. BUILD MUSCLE.

# INCREASE HIGH FIBER FOODS.

# CUT OUT BAD FATS, ADD GOOD ONES.

# ENJOY DOING IT YOUR WAY.

# HAVE A SIMPLE ORGANIZED PLAN.

# FORGIVE YOURSELF AND MOVE ON.

1. If what you are eating has less than 1 carb, count it as 1 carb just to be sure.

2. Totally avoid caffine at least for the first two weeks on the program.

3. Drink a MINIMUM of 8 glasses of plain water or seltzer daily.

4. Don’t weigh yourself more than once a week

5. Take starting measurements as well as weight – sometimes you’ll lose inches before pounds

6. Avoid any type of “low carb” sweetener for the first two weeks

7. Don’t compare your loss to someone else’s – this is a YMMV thing (your milage may vary)

8. Stalls are common around the third week so don’t panic

9. If you follow your plan to the T and don’t lose, consider Candida as a possibility and avoid vinegar, cheese, mushrooms and any other fermented food

10. Have bloodwork done before starting so you have a comparison

11. Cholesterol can be elevated in the first few weeks til your body adjusts – make sure your doctor knows that you’re doing low carb and when you started

12. Don’t blame the diet if you don’t read your plan book — blame the diet if you don’t read the labels — Don’t blame the diet if you don’t follow the diet

1. If what you are eating has less than 1 carb, count it as 1 carb just to be sure.

2. Totally avoid caffine at least for the first two weeks on the program.

3. Drink a MINIMUM of 8 glasses of plain water or seltzer daily.

4. Don’t weigh yourself more than once a week

5. Take starting measurements as well as weight – sometimes you’ll lose inches before pounds

6. Avoid any type of “low carb” sweetener for the first two weeks

7. Don’t compare your loss to someone else’s – this is a YMMV thing (your milage may vary)

8. Stalls are common around the third week so don’t panic

9. If you follow your plan to the T and don’t lose, consider Candida as a possibility and avoid vinegar, cheese, mushrooms and any other fermented food

10. Have bloodwork done before starting so you have a comparison

11. Cholesterol can be elevated in the first few weeks til your body adjusts – make sure your doctor knows that you’re doing low carb and when you started

12. Don’t blame the diet if you don’t read your plan book — blame the diet if you don’t read the labels — Don’t blame the diet if you don’t follow the diet

Take care,

RMR is the number of calories we burn to maintain our vital body processes in a resting state.

TEF results from eating food, and is the increase in energy expended above your RMR.

PAEE accounts for the remainder of your daily energy expenditures. Included in PAEE is the energy expended in exercise and the activities of daily living

To achieve a healthy body weight and optimal body composition, the key is to maximize
your metabolism and reduce your caloric intake. To increase your metabolism,
you should:
(1) increase your muscle mass by performing resistance exercise two to
three days per week (e.g., working out with elastic bands, weights, stability balls, body
bars, etc.);
(2) work up to at least 200 minutes of aerobic exercise per week (e.g., walking, jogging, bicycling, step aerobics, etc.; and
(3) eat a low- (but not too low) calorie diet. Eating less than 1,200 calories per day has been shown to decrease your metabolism. Active women should eat about 1,500 calories per day.

Remember, there is no miracle pill or other “quick-fix” solution for jump-starting a person’s metabolism. One who is willing to make simple lifestyle changes and be consistent in their application will reap the future benefits of a healthy body weight and composition.

In order to lose 2 lbs. a week you need to be in 1000 calorie deficit every day. 1 lb. of fat takes 3500 calories to burn off. You need to balance your protein, fat and carbs as well. Too many carbs, they have no where to go except fat cells. Too much protein, you go into ketosis, and this is bad for your liver, and the all the extra protein gets converted in to fat as well. Too much fat and well, no need to explain that. I’ve had great success with having my clients follow the 40% carbs, 30% Protein and 30% fat progam.
Also, burning calories takes oxygen so when you exercise you need to get your heart rate up to a sufficient amount to utilize oxygen. 60-75% of your max target heart rate for a minimum of 20 minutes per exercise session. Since it takes roughly 15 minutes to get this rate, you will actually need to do a minimum of 35 minutes to effectively start the fat burning process. Remember more calories out than in, but don’t go below 1200 calories, so if the weight doesn’t seem to be coming off, increase the time you exercise. Whether you use the Treadmill or Elliptical, you need to get your heart rate up enough and long enough to burn fat.Good Luck, hope this helps.

So what should you do about weight control?

# EAT NUTRITIOUS WHOLE FOODS.

# ELIMINATE HIGH GLYCEMIC FOODS.

# DRINK PLENTY OF PURE LIQUIDS.

# MOVE YOUR BODY. BUILD MUSCLE.

# INCREASE HIGH FIBER FOODS.

# CUT OUT BAD FATS, ADD GOOD ONES.

# ENJOY DOING IT YOUR WAY.

# HAVE A SIMPLE ORGANIZED PLAN.

# FORGIVE YOURSELF AND MOVE ON.

The elliptical might burn more calories but it will be very minuscule. It might have something to do with your diet and the fact that you don’t lift weights? The more muscle you have, the faster your metabolism and the faster you burn fat =)