Simple Steps to Weight Loss Success

IFS Healthy Fat Loss Reference Guide

Eating better for health and fat loss begins with FOCUS. Try this tips for 30 days and feel the difference in your energy, vitality, strength and focus. Incorporate them for life and watch who you can become!

There are no tricks. A fat reduction overview can help you produce a clear outline of what you require to focus on to complete your fat loss goal if you're a beginner; or serve as a reminder for those who are at an intermediate or more boost level of their weight loss plan. Following are seven steps that can serve as methods for your personal weight loss program. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss plans have fooled people into considering that it is the same, but most diets and weight loss plans only work by producing a person's body to lose more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. Just consistent application of proven fundamentals. Stick to the basics, be consistent and become healthy and fit!

FOOD: (Energy In)

Increase water by drinking up to eight, 8oz. glasses of water a day.
Decrease saturated and trans fats by limiting processed, fried and fatty foods.
Increase fiber by choosing complex carbohydrates as well as fruits and vegetables.
Eat four or five small meals three to four hours apart to increase your metabolism and help prevent hunger.
Moderate sodium intake to help prevent water retention and bloating.
Have a post workout, recovery shake from the juice bar.
Balance meals by having protein, carbs, and healthy fats in every meal.
Eat, don't drink, your calories. Eliminate regular soda and excess juice to help reduce caloric intake.
Eat slowly to help prevent overeating.

FITNESS:
(Energy Out)

Do resistance training to increase lean tissue. For every pound of muscle added, you can increase your resting metabolism.
Include cardio-respiratory exercise to increase daily caloric expenditure and promote heart health.
Surprise Exercise - Increase your activity by moving more. Walking the dog, taking the stairs, parking in the farthest spot or playing recreational sports can burn more calories.
Aim to be active for at least 30 minutes per day. Whether it is working out, going for a walk or standing instead of sitting. Everything adds up!

FOCUS:

Get at least seven hours sleep every night to feel rested and energized.
Write down everything you eat before you eat it. Remember, If you ink it, you think it. If you dont, you wont.
Educate yourself and get support by working with a Coach and a Support Group.
Be sure to take your Foundation supplements. A Multi-Vitamin, Antioxidant and Calcium will help ensure you get all the necessary vitamins and minerals for optimal health. They also help create an ideal fat-loss environment.
Stay Positive to help set up strong outcomes.
Plan ahead to minimize setbacks.
Remain consistent. Avoid toggling back and forth between being "good" you and "bad" you. When you stumble, simply get back on track.

IFS Menu-Planning Ideas

The Basic Guidelines for caloric breakdown by the IFS Weight Management System are:

50-60% Carbohydrates

Oatmeal

Whole Grain Cereals

Rice (white or brown)

Whole Wheat Bread

Sweet Potatoes

White Potatoes w/skin

Buckwheat Pancakes

Beans

Fruit

Vegetables

Legumes

Pasta

25-30% Protein

Skinless Chicken Breast

Skinless Turkey Breast

Extra Lean Ground Beef

Top Round

Sirloin

Pork Tenderloin

Canned White Tuna

Salmon

Shrimp

Eggs and Egg Whites

Low Fat Cottage Cheese

Low Fat Cheese

15-20% Healthy Fats

Natural Peanut Butter

Olive Oil

Walnuts

Avocado

Flax Seed Oil

Canola Oil

Omega 3 Fish Oils

Almonds

To your health,

Robert

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