Cheatsheet: How to lose 20 + lbs


20-lbs weight lossTo lose weight naturally, you don’t need to count calories. Instead, I recommend that you learn about foods that keep you fuller longer and discover foods that you can eat more of while still losing weight. This is my approach that I outline in my book, Alpine Weight Loss Secrets.

But if your goal is to lose the last 5, 10 or even 30 lbs by a certain date, then you need to change your approach and put mathematical science behind your efforts.

6 Steps to empowering definition – for Men and Women alike.

1. Use the Harris Benedict Formula.

Do you know how many calories are in one medium grilled chicken breast vs. one medium breaded and fried chicken breast? Both provide protein but one of them provides more then just protein; it supplies additional calories and fat.

I highly recommend that you use the USDA National Nutrient Database for Standard Reference.
This site gives you answers to how many calories are coming from protein, carbs or fats in a particular food. In short, you can take the guesswork out how many calories from which sources are in foods that you eat.

To figure out how many calories you should be taking in daily, I highly recommend the Harris Benedict formula. This formula is the most accurate in calculating how many calories you need to achieve your weight-loss goal.

This formula incorporates your weight, age, and height and is the most accurate to use to calculate your required Basal Metabolic Rate. There are multiple online sites that use the Harris Benedict formula. Look for them and plug in your numbers.

2. Increase your protein intake to 50%.

I am sure you heard about the fruit diet, Twinky diet and what else bull@#$% diet out there. The fact is that you need a variety of foods that provide calories from protein, fats and carbohydrates.

Your goal objective is weight loss (and not going insane during the process!) Hence, if you are cutting back on calories, be careful to keep your diet balanced or your body will be missing important building blocks it needs to function at optimal levels.

Fats are important because fat-soluble vitamins (A,D, E and K) can be only absorbed in the presence of fats.

Carbohydrates are necessary for energy. Also they provide you with fiber to keep your system clean and your cholesterol low.

Protein provides the building blocks for your muscles. Your immune system needs protein as well.

For weight loss, protein is a fantastic tool as it doesn’t raise your insulin levels as carbs do. Nevertheless, all three are important.

To achieve a defined body and help you in reducing your body fat, increase your protein to 50% of your diet and change your carbohydrates to 30% and your fat intake to 20%.

3. Don’t give up healthy fats.

There are differences in fat. Essential fats are not the fats that are man-made. They come from foods that are not processed. Non-essential (man-made) fats are treated and chemically altered, either though heat or chemistry. They are higher in saturated fats, more calorie dense, and clog your arteries.

You do need essential fats for optimum brain function, to produce hormones and to help your body change from trim to defined. Studies have confirmed by increasing fat consumption from 10% to 20%, you will burn more fat.

Foods that contain healthy fats include raw nuts and seeds such as almonds, walnuts, sesame seeds, flax seeds, and fats from fish such as sardines, mackerel and trout.

4. Plan out your daily menu plan and follow it religiously.

Natural weight loss without counting calories works fantastically if you don’t have a time frame to consider. I have worked with individuals who have lost 30 lbs in one year. This weight loss can also be accomplished in 13 weeks. And this is achieved by planning out your daily nutritional intake. It’s easiest to plan your weekly menu plan and follow it so that you can make adjustments when necessary. If you don’t see changes in your body fat or body weight, and you follow a BMR count and your designed sample menu, then you might not have precisely followed your plan. The first step to help you stay on track is by keeping a food log.

5. Correct dysfunctional movement patterns to be able to load more resistance.

Let me say that loud and clear: “If you have dysfunctional movement patterns and you pick up weights to build up muscles, you will only strengthen your dysfunctional movement patterns.” You might be building up muscle but over time you will create wear and tear and experience pain because your body isn’t functioning at optimum level.

By not correcting dysfunctional movement patterns you will be held back when it comes to improving your strength curve. Hence, you will plateau out at one point and keep running against the wall without a break through.

Learn how to squat, lunge, run, sprint, bend, twist, push and pull correctly.

6. You are perfect– now change!

Work with intensity. The iggest mistake you can make is just to go through the motions.

Go in the gym; who is sweating? Or who is on the treadmill day in and day out and still looks the same after one year?

Make a point of increasing your weight, your speed, repetitions or decreasing your rest between sets.

The point is simply, you need to change for better, faster, bigger results.

This simple strategy is short. But straight to the point: You are perfect. But now change.

The above 6 strategies were compiled with the help from individuals who achieved fantastic results with the www.easyandsimpleweightloss.com plan and services offered at www.stefanaschan.com/services_top .

Stay focused and achieve results.


Europe’s Premier Youngevity Coach
AFFA, ACE, Reebok University
Masters in Science in Holistic Nutrition

Stefan Aschan, M.S., author of the Alpine Weight Loss Secrets, which teaches you how to outsmart your hormones and lose belly fat without drugs or surgeries. His approach is holistic, scientific and based on centuries of experience from those living in Alpine Environments. He is a certified strength coach, personal trainer and naturopath. Learn more about how to loss weight naturally by visiting www.AlpineWeightLossSecrets.com/




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