6 super easy yet uncommon weight loss tips

8/10/2019 6 Super Easy Yet Uncommon Weight Loss Tips

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and why it will help you lose weight, today!

Marvin Depont

From a normal guy who lost 85 pounds of body fat,

put on some muscle in its place and became a personal trainer.

6 Super Easy yet Uncommon Weight Loss Tips

web: betterdreambody.comemail work: [email protected]

email private: [email protected]: (347) 915 - 4188

http://www.betterdreambody.com/





Is losing body fat really hard? Of course But why?

Simply put losing body fat is

not simply a matter of eating

less and moving more.

By my count, losing body fat comes down toa balance of different factors primarily

including emotional drive, nurture, predisposed genetics, the type of exerciseyou do and hormonal imbalances from your

genetics/environment. A person needs tohave these five things in balance inorder to lose weight successfully. It isno wonder why it is so hard to loseweight. Simply saying eat less and movemore is like saying I am going to be a millionaire overnight. Many people thatare successful in weight loss have aninterconnecting balance of these thingsin one form or another.

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5 Factors

> Emotional Drive

> Nurture > Predisposed genetics

> Exercise

> Hormonal imbalances

I will explain how each step will makelosing weight easier and how it isinterconnected to one or more of thesefive factors.

"If you are not doing that you have nobody to

blame but yourself!" Yeah, you already know

that you have to move more and eat less but whyis body fat sticking to you? Or why is it more

difficult for you to lose it versus someone who

can lose it relatively easy?

I will now share with you 6 uncommon

steps that will help you lose weight today

by getting these five factors under

control:

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The ive actors

This eBook courtesy of Marvin Depont, at Better Dream Body. Copyright @ 2015 www.betterdreambody.com

2.

1.

3.

4.

5.

Emotional Drive – Also known as motivation,

it can trump many and any roadblocks when it

comes to losing weight. However, your

emotional drive is closely tied to your

hormones, which is further regulated by the

environment (food we eat and events) and our

unique genetics from our parents.

Nurture – “I only eat this. My food is

better than yours because in my

culture...” Ever met a person like

that? Annoying! Hopefully you haven’t

but that illustrates a point – the

people who raised you will often

influence what you eat. From the time

you were a little baby, certain foodshave been programmed into you by means

of your upbringing and culture.

Predisposed genetics – We are not all created equal.

At least not on a genetic level. Look at your father

and mother for some combination of what you will look like. Some people have big strong legs and

others do not. Some have huge biceps while some do

not. Genetics can be conquered with proper nutrition

and training but they are a factor. For example,

some people are more disposed to handle stress more

efficiently, so stress won't affect their weight

loss. On the other hand, some people handle stress

less efficiently, so they have a harder time in

shedding those unwanted pounds.

Exercise – You have to move, whether it

is lifting weights or doing cardio...

Exercise is regulated by our ability to

follow a proper plan (I won’t plug my

business here as www.betterdreambody.com

is already at the bottom of every

page :). Exercise is also regulated by

our emotional drive to achieve a specific

goal. Lastly, if you look even further

beneath the surface, you will also see

that exercise is regulated by our

hormones...

Hormonal imbalances – This is the one

thing, the underlying pattern that can

influence emotional drive, pre disposed

genetics and your ability to exercise.

If we can get those hormones in check

it can and will lead to effortless

weight loss. It is hard to expect

people to lose weight when every ounce

of their willpower is telling them to

eat more for any and all of the reasonslisted on this page.



STEP 1 Lean Protein and Complex Carbohydrates

for Breakfast and Dinner

Humans love beginnings andendings, the in between ishard to remember. Humanpsychology is to make youforget about the middle andit taps into eating here.Maybe you will see theconnection here maybe not but

I think this principle willbenefit you greatly... It iseasiest to force yourself toeat lean protein and complexcarbohydrates for the firstmeal of the day because yourwillpower is often highestin the morning.

"Today I am going to dowell on this diet," saysJill. Many start off strong like Jill but by lunchtheir willpower hasevaporated. Many, huh that was me before I started

implementing this tactic.

It is also easiest to eatlean protein and complexcarbohydrates at nightbecause your body isnaturally craving bothanyway. Moreover, hereare some reasons why youshould focus on eatingcomplex carbohydrates and

lean protein forbreakfast and dinner.

• Eating carbohydrates alone

causes a fast sharp spike ofinsulin. It does not keep youfull for long, which makes youwant to eat even more later on.

• Eating protein alone onlykeeps you full for roughly twohours. In order to maintain moreof a positive nitrogen balanceyou need complex carbohydrates,which releases insulin in agradual fashion. Insulin, thathelps to shuttle amino acidsinto the blood more efficiently.

• Eaten together, those aminoacids, which are in your systemsets up multiple metabolicpathways to increase youremotional drive early on.

• Eaten together they keep youfuller for longer as your bodyhas more things to breakdown anddigest. Of course, the size andcalorie content of the mealmatters but this is the overallprinciple.

• Eaten together for breakfast,it sets your willpower up toavoid a roller coaster effectlater on in the day.

+


• It is too restrictive to

eat lean protein and complex

carbohydrates at every meal.

I’m into fitness and I try

and do this but, oh man!

Anything that is usually too

restrictive in my opinion,won’t last a long time in

weight loss.

• When eaten together this

regulates insulin in many

ways, which is a hormone that

is closely tied to weight

gain and weight loss.



y Personal ethod

- To share my personal protocol I must first explain intermittent fasting.

Most fasting calls for excessive lengths of not eating. The theory here is that you burn more fat

during this time. However, such excessive things are hard for me to stick with. On the other

hand, I do a daily 12 hour fast where afterwards my first meal of the day is complex

carbohydrates and lean protein with a few exceptions. One exception is that I will eat a piece

of fruit immediately after a morning workout in order to maintain blood sugar levels and increase

serotonin - another hormone closely tied to the regulation of weight loss.

I don’t like to think of fasting like I am burning calories because I am hungry. Instead, I find it

more beneficial to think of fasting as a delaying food tactic. Consider my calories burned picture:

Let's take 4 o’clock as an example... In theory, I have burned 2454

calories by this point. Delaying food until noon, per se is great because

it starts me off on a deficit. Plus, as there are only so many hours in

the day before I sleep this sets me up for a better fat loss ratio forcalories out – moving and exercise... This leads me to deal with calories

in – food intake. When you create a deficit, your body will make you pay

by making you hungrier. That is why you must control your hormones.

Moreover, this leads into Steps 2 (technology) and 3 (hormones).

Basically, fasting for longer creates a delay in calories out versus

calories in. I find a balance in 12 hours as it is not too restrictive

and easier for me to do but I think you should find your own balance. I

don’t think you can call a daily 12 hour fast a fast among some

intermitting fasting circles though :).

Interesting Fact –

New studies have

revealed that 80%

of fat is actually

exhaled through the

lungs by breathing.




STEP 2 Get with technology and track your food intake...

There are many diets out there but mostcredible experts and various studies fromAtkins to the Twinkie Diet have a commondenominator. They reduce your calories.I’m not going to argue the point of whatis healthiest or what has better overall

improvements on blood tests for yourhealth but if fat loss is a concern, your

caloric intake does matter. At a certainpoint if you are not seeing the weightloss results you want to achieve youhave to put pen to paper and track yourdaily calorie intake. In my work, I haveencountered many folks who just hate to

count calories but at times, you have to

give something to get something. Readyour nutrition labels and learn how to

intuitively count calories if you are

100% against it.

All diets are the same. They create arule that reduces one or more of yourmacronutrients - carbohydrates, fat andprotein - in order to create a caloriedeficit. If you are already counting

calories, great! Take it to the nextlevel and get with technology.

Technology (calories out) Food intake (calories in)

Exercise and following a plan Exercise and following a planPre disposed genetics Pre disposed geneticsEmotional Drive Emotional DriveNurture NurtureHormonal Imbalances Hormonal Imbalances

It’s complicated! If you burn more calories going out you have to deal withthe calories coming in…

My personal opinion: Of what regulates calories out and calories in…


Using technology that counts your daily energy expenditure

will leave the guesswork out of knowing how many calories

you are burning. Therefore, if your fitness activity tracker

says you burned 2800 calories today you know you have to

reduce calories by 500 to 1000 in order to see results. In

other words, for today you would eat 1800 to 2300 calories

in order to facilitate a weight loss of 1 to 2 pounds. As

those daily calorie deficits begin to add up for you, over

the course of seven days you will see results! In addition,

I should note that activity trackers often have a margin of

error of 80-90%. I will not recommend any but you can do an

internet search for what is best for you.



STEP 3 - Handle your Hormones

Here are my top tips for understanding and getting

your hormones under control:

• Eating lean protein and complex carbohydrates as

your first meal will help regulate multiple

metabolic pathways that will later affect your day.

• Incorporate green tea into your diet as it is a

precursor to dopamine and GABA – two important

hormones that control your daily food intake.

• Eat any sweet fruit 20 minutes before your main

meal in order to boost serotonin. Serotonin is amajor hormone that controls food intake. Studies

have indicated that serotonin is only boosted in

the absence of protein.

• Eat citrus fruit or yogurt at night in order to

boost GABA

• Lean protein and bananas work great to boost

dopamine

Lastly, hormones work in concert with one another

in order to regulate food intake. If anything is

out of balance your diet will be off too. My Personal Method:

I try to eat apples, bananas and oranges… An apple or two 20 minutes before lunch to boost serotonin.

A banana or two here and there for a dopamine boost. An orange at night to boost GABA. I really do not

think about it too much I just add apples, bananas and oranges to my diet.

Hormones are like the operating system that

controls emotional drive, adjusts our

genetics, interacts with our nurtureprogramming and allows us to stick with

exercise.

Take an example, Jill is overweight and wantsto lose weight. She just turned thirty and isseeing a further increase in her waistline.She already works a stressful 9 – 5, whichmakes getting and going to the gym after work

a nightmare. On top of that, when she doesmake it to the gym she feels like she has noreal plan and what she is doing is notworking...

If we look beneath the hormonal surface. Jillis stressed out and tired from work. Stressedout usually means elevated cortisol levelsand/or low serotonin levels. On top of it allher dopamine or in other words the hormone

that regulates motivation, which started offhigh in the day, probably got burned up asshe had to deal with stuff at work.




STEP 4 - Figure out your Triggers

Why do you keep overeating in certain situations? Why is your overall calorie intake so high?Become a detective by putting pen to paper and find out why you keep overeating at certain points durng the day. Seek to eliminate these specific triggers by planning ahead. Is it stress? Is it afamily event? Is it a social dinner? What times do you normally overeat?

So many questions when figuring out your triggers but once you investigate it, you will uncoversome interesting stuff...

My Personal Triggers:

Trigger

1. After lifting weights my need to

eat anything carbohydrate goes up

dramatically.

2. I have a sweet tooth.

3. Stress causes me to overeat.

My Solution

1. I combat it by immediately eating a

serotonin boosting fruit after I finish

lifting weights.

2. I consume healthier low calorie sweets.

3. I often drink tea to deal with stress.


This, in and of itself won’t really allow you to change nine time out of ten but knowing and

researching your specific issues can lead to a solution later on down the road. As an example,

you can’t just say, “Oh yeah I drink too much.” Well, are you drinking because you are stressed?

If you are stressed, why is it? Good, you know what it is now - so can you remove that particular

stress from your life? If not, can you try to turn to a holistic method like stress relief tea to

help you out?



STEP 5 Get a Smart Goal and Prepare for it Mentally

Exercising allows you to realize your fitness goal in the most beneficial way while maintaining musclemass and losing body fat… That’s no uncommon tactic at all but following a smart plan is... The basicsof human change often starts with a smart goal.

Example: I will lose 8 pounds by this time next month.Example 2: I will lose 8 pounds by this time next month in order to you fill in the blank.

These short little sentences, prepares your mind to achieve great things. Once you have your goal youmust write it down and focus in on achieving it. This singular focus will allow you to harness your

willpower and when you are trying to lose weight you need every ounce of it. Creating that emotionaldrive will also get you through tough times when those triggers that you identified rain down on you.At times having predisposed genetics, poor nurture and even hormonal imbalances fall to the way side

when you concentrate on achieving your goal...

The only problem is that willpower burns out in the face of one of the most natural things, eating.Therefore, write down your SMART goal and look and/or think about it every day. Do that enough and oneday you will achieve it.

STEP - Get and Stick to a Fitness Program

Once you have a specific direction in which you wish to take your weight loss, you need to actuallyhave a proper fitness plan in order to achieve it. Just going to the gym or exercising is good but ifthat has not been good enough in the past then you need to do something different.

Following a smart fitness routine in combination with knowing your triggers and a smart goal will get

you results faster. It is a 3-punch combo. You start to combat your natural predisposed genetics and

nurture on 3 different levels. The results you will see from following through with a quality

exercise plan is too great to count.


S – Specific

M – Measurable A – Attainable R- Reasonable T – Time bound



Learn More Uncommon Tips YOU Should K now!

About Marvin...

My name is Marvin and I’m an ACE

certified Personal Trainer who

holds a dotFIT Certification in

nutrition as well. I started

Better Dream Body because I

believe achieving your fitness

goals should be simple, so you can

get to “it” as fast as possible -

all while designing the body you

want. Since I began my own fitness

journey, I have lost over 85

pounds of body fat and gained some

muscle along the way.

Email private: [email protected]: (347) 915 - 4188

Web: betterdreambody.comEmail work: [email protected]̀


Try any two steps together and you should see a result

in your weight goals "today"!

The five factors of emotional drive, nurture, predisposed

genetics, exercise and hormonal imbalances can all be

influenced by the 6 steps outlined in this short eBook.

Why not give some of the steps a try?

If you have found this eBook useful please share it with

other people who are looking for help with their weight

loss.

For more info, please check out www.betterdreambody.com.

There, you can find uncommon fitness advice and get a

custom made exercise program that will help you reach your

fitness goals - 4 weeks at a time...





6 super easy yet uncommon weight loss tips

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