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    Best Little Beginner Fat Burning Book
    Best Little Beginner Fat Burning Book
    Best Little Beginner Fat Burning Book
    Ebook132 pages3 hours

    Best Little Beginner Fat Burning Book

    By Chris Joseph

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    About this ebook

    This book is an easy read and with content that is easy to digest (no pun intended). This book is written to give great practical content and information for people who have no idea what to do or where to start out as a beginner to losing fat. I try to cover a vast amount of basic information in the shortest amount of time.
    You need all of this basic information to get started.

    If you are looking to lose fat and start living a healthier lifestyle but need a starting point this book is for you. If you are already experienced at fat loss I encourage you to continue doing what works for you this book will be elementary to you. This book has concisely laid out all the information options available to the beginner. As a beginner, after having read this short book, you should feel suitably equipped with information when you begin to make your plans towards a healthier lifestyle.

    When starting out on a fat loss plan you need to begin with the end in mind. You need to set goals, have a plan and stick to the plan. This book can be a very handy guide to achieving your fat loss goals. I hope the basic information for the beginner in this book can give you a head start to some knowledge for composing your own winning plan. This book contains the first information you need to have to be successful. If you are new you will learn new info and this book provides great suggestions for those just starting out. The basic information in this book is the real deal.

    Tips are simple and easy to follow so everybody can do it. This book gives the beginner important details and gives you the motivation to actually get started and stick to your fat loss goals.
    This book is a different approach to fat loss and is completely different than any other book you will read on this subject for fat loss goals and gives a fresh new outlook for the beginner. There are a lot of different concepts out there on fat loss however everyone needs this basic information to start off with.

    Each section of this book adds to the next and builds a plan so that sustained fat loss can occur. This information helps to create a synergistic approach in getting rid of that unwanted fat. If you don’t know anything about losing fat you will be glad you have purchased this book for a start to your fat loss journey.

    If you take the time to think this information through logically I think you will find that a lot of what you need to do to lose fat is just common sense. All the information in this book has tons of research behind it that is well documented if you care to do more research and go further into learning about fat loss. Here is a real bonus tip for you I will give you right in this description. Look up how some spices can work to help reduce appetite.

    There are no quick fixes, no secret formulas here, no magic potions, lotions or pills. You need to commit to long-term lifestyle changes to be successful with fat loss. This book is for anyone looking to improve his/her overall health and body composition and committed to being healthy forever.

    Fat loss is not only about how to eat certain foods properly, the times to eat those certain foods, and what that food should be. It is also about changing eating habits to be healthier for a long term outlook and a healthy and balanced lifestyle. The idea is not to be just trying to reduce body fat; it is to lose body fat for good. This books practical information will not guarantee your success however it will give you the motivation to become healthy.
     

    LanguageEnglish
    PublisherChris Joseph
    Release dateFeb 1, 2015
    ISBN9781507024119
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      Book preview

      Best Little Beginner Fat Burning Book - Chris Joseph

      Best Little Beginner Fat Burning Book

      Easiest Fastest Tips to Burn Fat

      By Chris Joseph

      Copyright 2015

      If you enjoyed learning the information in this book... you may also be interested in...

      These other titles by Chris Joseph

      9 Day Smoothie Cleansing Diet

      If you have been helped by purchasing this book please take a minute by letting me know how it helped you by leaving a review at the bookseller where you purchased your book.

      I am always interested to know how my readers are doing and what successes they are having.

      Wishing you a healthy day!

      Chris Joseph

      Table of Contents

      Laws of Fat-Burning

      Lose weight gradually

      Keep your metabolism active

      Build muscle

      Keep your hormones balanced: cortisol, leptin, ghrelin, and insulin

      The truth about fat loss

      To understand the truth about fat loss, we need to clarify what fat is

      In order to lose weight, you must use more calories than consumed daily

      Dieting can negatively affect your metabolism

      Top fat loss mistakes people make

      Misunderstanding Body Mass and Fat

      Cutting Calories

      Working Too Hard

      Upping Cardio Exercise

      Poor Nutrition

      How to stop emotional eating and lose fat

      Emotional eating can be a symptom of atypical depression and binge eating

      You can be proactive in overcoming emotional eating

      Try some healthy foods that elevate mood

      Eating habits for fat loss

      Daily Check-in

      Morning and Night

      Know What You Are Eating

      How to burn more belly fat

      What is belly fat?

      Is belly fat inevitable with age?

      How much belly fat do you have?

      Why is belly fat worse than thigh fat?

      Combine aerobic exercise and strength training

      Embrace your weight

      How to lose fat by eating more

      Never skip breakfast

      Eat more snacks and meals

      Treat yourself and reduce cravings

      The ultimate fat loss secret

      Fidgeting burns calories

      Beef up your workout routine

      Burn fat by building muscle

      How to obey the rules of fat loss

      Healthy Eating

      Regular Eating

      Cardio, Strength and Interval Training

      Stress and Sleep

      The Irresistible Combination of Sugar and Fat

      Your blood sugar tells your body whether to burn fat or store it

      Some sugar is worse for you than other kinds of sugar

      Don’t drink your sugar either

      Extra bonus section tips

      The fat loss benefits of adding organic foods to your diet

      Some fat is good for you

      A pear a day, keeps the fat away

      Good carbohydrates are high in resistant starch

      The connection between fat loss and sleep

      Decrease Stress and Fat with Sleep

      Not sleeping enough makes you hungrier

      Stress enlarges your fat cells

      Reduce your stress

      Get a good night’s sleep

      Cabbage based liquids for fat loss

      Drink Fat Away with Cabbage

      The Original Cabbage Soup Diet

      The Health and Fat Loss Benefits of Cabbage

      Substitute High Calorie Drinks with Cabbage Juice

      References

      Laws of Fat-Burning

      Our bodies are fat-burning machines.  It all comes down to metabolism: the chemical process involved in processing nutrients, eliminating wastes, and producing the energy necessary for growth and life.  Plants convert the energy of the sun into glucose which our bodies then proceed to break down back into usable energy.  Some of the food we eat is immediately burned for energy and some is stored as fat for future energy use.

      We are constantly burning calories and fat for our daily energy needs but the rate at which we burn through calories differs based on genetics, hormonal activity, digestion and exercise.  Thus, you must consume fewer calories than you burn and keep your metabolism active and hormone levels even through appropriate exercise, healthy eating and sleep.  In general, you must avoid simple sugars and processed foods.  And, most importantly, in order to prevent increased fat retention, you must lose weight gradually.

      Lose weight gradually

      Considering your metabolism, it is important to lose weight gradually.  You should neither drastically cut your calorie consumption nor lose too much weight at once.  When you skip a meal or diet, actually if you go more than 4-5 hours without eating, your blood sugar becomes unstable.  So, when you do eat, your insulin levels will spike and, regardless of what you eat, your body stores it as fat.

      After much research, we have learned that a 10% decrease in body weight will result in a reduced metabolism that effectively aims to gain back the fat lost if not more.  After weight loss, the individual is metabolically different from a person naturally at the same weight and activity level.

      Muscle fibers also adapt to perform more efficiently, burning 20-25% fewer calories during exercise.  Basically, after dieting, in order to maintain the new weight, people must eat 250-400 calories less than their counterparts who had not dieted and burn fewer calories in the same activity (i.e. 150 calories instead of 200 calories when walking).  Likewise, the brain induces cravings and suppresses resistance to high-calorie foods.  The body will actually continue to defend the higher weight for as many as six years.  So, as hard as it is to accept, gradual weight loss is the first law of fat burning.

      Keep your metabolism active

      Metabolism can be divided into three types: basal or resting metabolism, digestive metabolism and exercise or movement metabolism.  Resting and digestive metabolism uses the majority of the calories burned every day.  The amount of energy used in eating also varies based on what is being eaten.  It takes more energy to digest protein and fiber than it does carbohydrates and fat.  Also, eating more not less will elevate and quicken your metabolism.

      Get your metabolism started off right with a good breakfast and then eating a healthy snack or small meal every three hours.  You can continue eating exactly the same amount split up over more meals and naturally store less of it as fat and burn more of it for energy without extra work (Marteski).

      Avoid simple carbohydrates, processed foods and beverages with added sugar, as well as fat-free products that compensate for flavor with sugar.  Without fat, sugar is absorbed into the blood even faster (Bass).  Protein and fiber also slows digestion and gradually increases, instead of spikes, blood sugar levels.  Omega 3 fatty acids will also help maintain stable insulin levels.

      This is the most effective way to keep your metabolism high, prevent hunger pangs and binges.  Simple sugars and processed foods also have other consequences on the balance of hormones that affect metabolism and fat loss.

      Moreover, the body’s resting metabolism is negatively affected by a larger ratio of fat to muscle in the body.  Muscle is more metabolically active than fat.  It burns three times as many calories as fat to sustain itself, primarily drawing on energy stores in fat (Women’s Health).

      Not all fat is made equal nor is it as easy to spot as you would think.  Visceral fat, which cushions the organs inside your abdominal cavity, is less apparent and much more involved in producing hormones that affect metabolism, fat storage, and hunger.

      There is a correlation between more visceral fat and less adiponection, a hormone that regulates metabolism, thus lowering metabolism.  While exercise can only target 15-30% of your daily calorie burn, strength

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