3. Doing What Comes Naturally:
Fight back! The best thing you can do to
compensate for a familial or genetic tendency
to be overweight is to be proactive and
maximize the Natural Fat Burning Factors
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4. Natural Fat Burning Factors and
Essential Strategies to Burn More
Calories
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5. – sleep more to weight less
Sleep. that restful, healthful
thing we do each day. It
rejuvenates the body. It
restores the soul. It allows
us to awaken feeling
refreshed and renewed.
BUT…..
Can sleep help you control
your weight?
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6. How do you lose weight while you sleep?
Regular exercise bumps up your resting
metabolic rate and helps you burn more
calories at rest. Even while you sleep! ! Thus, if
you do exercise regularly, you will soon begin
to “lose weight while you sleep”.
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7. But there‟s another newer set of findings about
sleep that may be just as important.
Researchers are finding that sleep and how
much of it you get regularly has an important
effect on hormones that regulate your appetite
and regulate your metabolism.
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8. Now, before you turn down the covers, fluff up your
pillows, and prepare to snore your way to a healthy
weight, there‟s something you need to know about
sleep and weight. Getting the right amount and the
right kind of sleep is just as important as getting the
right kind and the right amount of food.
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9. Sleeping too much may be a symptom of
depression, but too much sleep can also
contribute to depression. The impact of
depression on the human body is well
documented. It lowers energy levels and
reduces motivation, and that makes it hard to
establish and maintain good diet and exercise
habits.
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10. A preventative as well as a solution for
depression is within everyone‟s reach and
that‟s the right amount of sleep. Just one
night of sleeping less than you‟re used to, a
strategy called "wake therapy," has been
shown to induces rapid and dramatic
improvement of mood in about 60% of all
depressed patients.
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11. There‟s a common misconception about the best way to
lose weight. For many people, the whole story can be
summed up with the phrase, “Eat less and lose more.”
That‟s true, but it‟s only part of the story. Eating less to
lose weight may work in the short term, but it fails as a
long-term approach to achieving and maintaining your
optimum body weight.
Here‟s why…
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12. Making sure you eat enough is the first way
you can reset your Fat Furnace. Eating enough
food actually counteracts the body‟s
mechanism of slowing down the burning of
calories. In other words, eating is good for
dieting.
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13. Your Resting Metabolic Rate can change in
response to how much you eat. Thus, it is
important to satisfy your hunger so that your
body gets the signal that it has enough food to
survive and that you are not starving. This
signal tells your body that it doesn't have to
slow down the burning of calories and that it
doesn‟t have to work to conserve body fat.
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15. Every time you eat, your body begins to burn calories
faster as a result of the work it has to do to digest the
food. This actually contributes an increase to your
Resting Metabolic Rate. Don‟t get too excited…yet.
Because we all have our own natural eating pattern,
and if you keep eating the same way you always have,
there will be no net change in your metabolic rate.
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16. This makes it clear that to lose weight and turn
up the heat on the Thermic Effect, you need to
make changes in your eating patterns. For
most people, those changes begin with the
Natural Fat Burning Factor of eating enough.
In addition, another Natural Fat Burning Factor
is the type of foods you eat.
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17. What you eat will also have an effect on the rate
at which you burn calories because certain
foods automatically cause you to burn calories
faster or slower; regardless of whether or not
you‟re we're exercising.
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18. Lean body mass is just another way of saying
muscle mass. Our Resting Metabolic Rate (RMR),
what you now know is the rate at which we burn
calories while we are at rest, is largely determined
by how much muscle mass we have in our bodies.
(This is especially important when selecting a
weight loss program, because most diets cause you
to lose muscle mass as well as fat mass.)
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19. Why is lean body mass so important? Muscle burns
more calories at rest than fat. This is because muscle
cells are much more active than fat cells due to their
basic functions. Muscle cells are constantly burning
energy to allow our bodies to move, to repair
themselves, to grow in response to exercise, and to
replenish energy that they burns during activity. By
sharp contrast, the only real function of fat cells is to
store energy in the form of fat. This requires very little
energy.
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20. Do simple, home-based
exercises that require
strength such as push-
ups, sit-ups, or stair-
stepping for starters.
Make strength training
a part of your life, and
you can retain the
muscle mass that will
help you burn calories
faster and help you lose
weight while you sleep.
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22. „Diet‟…‟weight loss‟…‟exercise‟… For most
people, these words have very negative
connotations like deprivation and hard work.
But I want to reverse the polarity of your
thinking and show you that what you think is
negative is actually positive. In this chapter,
you‟re going to learn how to get a natural
„high‟ -- and more fat burning potential – from
fun
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23. One of the best ways to be active is to choose
something to do that is fun. (Remember, this
chapter isn‟t about „exercise‟ per se, it‟s about
how to “play your fat away.”)
It's important to choose something that you
like to do because that's the best way to ensure
that you‟ll keep doing it. As long as you‟re
willing to make a commitment, you‟ll see
results.
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25. The FDA regulates dietary supplements, but
they are regulated differently from other foods
and from drugs. That means you need to take
additional care in choosing yours.
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26. Is intended to be eaten in addition to a regular diet
Contains one or more dietary ingredients
(including vitamins; minerals; herbs or other
botanicals; amino acids; and other substances) or
their constituents
Is intended to be taken by mouth as a pill, capsule,
tablet, or liquid
Is labeled on the front panel as being a dietary
supplement
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27. You‟ve taken a giant step forward to achieving
your ideal weight goals. You‟ve increased your
knowledge and learned practical ways to apply
what you know to your daily life. You‟ve
learned to re-calibrate your “setpoint” at a
higher level, to fire up your “Fat Furnace,” so
you are burning calories the easy way, without
trying to override your basic biological drives!
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28. For more info visit:
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