Are you at a constant fight

in the Battle of the Bulge?

It’s okay. We’re on your side and we aren’t about to let you lose… again.
How? This two-part manual is filled with tips and tricks on how
to get your weight down by eating the right things and cutting
out the wrong things.

And trust us when you say, all the foods you’re about to encounter
in this manual are so delicious, you won’t even miss the bad stuff.

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PART ONE

So, if you’re really trying to lose weight

but you aren’t actually losing weight,
then what are you doing wrong?

1. You’re either dramatically cutting calories,

or you’re getting too much of them in

Simple math that we can’t all accept: cutting calories=weight loss. Seems
easy, right? WRONG!

If you become obsessed with cutting calories, it could all blow up in your face.

Think about it this way! You work hard to whittle hard, then you cheat
hard and find yourself double fisting Oreos or slices of pizza.

Also, eating too few calories can cause a major decrease in your
metabolic rate, or the number of calories you burn on a daily basis.

In one study, a group of people who ate 1,100 calories per day slowed
their metabolic rate more than twice as much as those who consumed
about 1,500 calories per day for four consecutive days.

Find a balance. One popular approach is to reduce your daily intake by

500–1,000 calories to expect to lose approximately 1–2 pounds (0.5–1 kg)
per week (but we recommend an easy 500 to start. that’s actually just
one naughty snack that you indulge in a little too much.)

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2. You aren’t eating enough fiber (Especially Soluble Fiber)

Don’t pass on the fiber! Soluble fibers absorb large quantities

of water and slow down the passing of food through the digestive tract.

This sounds like a bad thing, but really, what it does is it delays the stomach
emptying, causing the it to expand and make you feel full.

The more soluble fibers you ingest, the more calories you save — in retrospect.

Soluble fiber also makes you less likely to accumulate fat around your organs,
which reduces your waist circumference and the risk of several diseases.

What’s soluble fiber? We’ll get to that, don’t worry.

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3. You aren’t getting enough protein

This is an obvious one, but just for fun, we’ll repeat it like a mantra.
More protein, more protein, more protein!

Getting enough protein in your diet can easily boost your metabolism,
reduce your appetite and aid with fat loss, especially around your
midsection and weight circumference.

4. Your foods aren’t rich in Monosaturated Fatty Acids

This word sounds scary, but really what it means is “good” fat acids.
What are we talking about? Having a diet that’s high in “good” fats may
prevent the accumulation of tummy fat, the most dangerous type of fat.
This basically reduces any risk you’ll have of being obese.

5. You’re overcomplicating your food combinations

Think of all the unnecessary sodium, fat, sugar you’ve been adding
to your diet just because you’re complicating the ingredients you use
to make a meal. We aren’t telling you to keep things bland, but rather
keep it simple and whole.

Whole foods are loaded with nutrients, fiber, water, vitamins and minerals.
Single-ingredient whole foods are difficult to over-consume, and a lot of
them even have their own benefits for preventing weight gain.

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PART TWO

Now that you know about the key factors contributing to

weight management (or lack thereof!), let’s look at the foods
you’re meant to be eating, with that logic.

These are called superfoods for a reason: not only do they taste super!
(Trust us, you’re going to be very pleased with this list) but, the fast-acting
effect they have on the human body is even more super than the taste.

So let’s take a look at the most effective superfoods which will help
you lose weight in no time.

1. Eggs

Ah, the egg — the ultimate symbol of life and good health. Eggs are
extremely low in terms of calories and high in terms of nutritional value.
They are very filling, as their high protein content reduces appetite,
significantly cutting your overall calorie intake.

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2. Apples

An apple a day keeps the fat away! Well, not literally - but it does have
the ability to cut extra body fat. Remember what we said about soluble
fibers? Apples are rich in antioxidants, fiber and vitamins, are naturally
low in calories, and free of fat, cholesterol and sodium. No wonder apples
(and apple cider vinegar) can induce weight loss.

3. Spinach

What’s not to love about spinach? It’s gorgeous,

it tastes good, it makes you strong and Popeye loved it.

Spinach carries an extremely rich source of vitamins, iron,

phytochemicals and minerals. If you’re a fitness freak, the energy
this leafy green delivers is perfect for you.

4. Green tea

Put down that cup of coffee and pick up some steaming

green tea instead.

Green tea is renowned as one of the healthiest beverages on the planet.

This ancient tradition is rich in catechins which boost your metabolism.
Fast metabolism=accelerated weight loss. How about that?

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5. Oats

It isn’t always the sexiest food out there, but oats really
are the perfect breakfast food. The complex carbs and fiber
in oats may keep you full for longer. Half a cup of oats give you
4.6 grams of resistant starch. This means that the healthy carb may
boost your metabolism, which will in turn loosen your pants.

6. Avocados

Here’s a great example of the monosaturated “good” fats we were talking

about earlier! Avocados are packed with Monounsaturated fats, as well
as fiber and protein — that’s THREE properties you need to accelerate
weight-loss! But be careful not to exceed your avo limit; only half
an avocado in a day is needed to melt belly fat away.

7. Salmon

Talk about delicious dinners. Joining good fats and lean protein brings
you beautiful fish like Salmon. Salmon has a rich source of omega
3 fatty acids, which really, is essential to your overall health.
And really, what can’t salmon do to get you fit and trim?

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8. Berries

Or, Nature’s Gummies! (Because they make an excellent sweet snack

at 3pm.) Berries include a rich amount of both antioxidants AND fiber.
They boost your body metabolism to induce weight loss. By having an
untampered with, fresh cup of berries for dessert every day, you could
shed those extra pounds in no time.

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