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Fat Burning &
Weight Loss
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1
Nutrition
Index
Metabolism
Ultra-Metabolism
Nutrient Density
Primal Blueprint
Thrive Philosophy
Right Recipe
Sleep
Surgical Weight Loss
Portion Control
Exercise
Breakfast
Meal Replacements
Hypnosis
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Fat Burning & Weight Loss
Metabolism
How does
metabolism
affect weight
loss?
Metabolism: Converting food to energy
Metabolism is the process by which your body converts what you eat and drink into energy. During
this complex biochemical process, calories in food and beverages are combined with oxygen to
release the energy your body needs to function. Even when you're at rest, your body needs energy
for all its "hidden" functions, such as breathing, circulating blood, adjusting hormone levels and
growing and repairing cells.
The number of calories your body uses to carry out these basic functions is known as your basal
metabolic rate, what you might call metabolism.
Several factors determine your individual basal metabolic rate:
 Body size and composition:
The bodies of people who are larger or have more muscle burn more calories, even at rest.
 Sex:
Men usually have less body fat and more muscle than women of the same age and weight.
This will result in them burning more calories.
 Age:
As you get older, the amount of muscle tends to decrease and fat accounts for more of your
weight, slowing down calorie burning.
MayoClinic
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Metabolism
Energy needs for your body's basic functions stay fairly consistent and aren't easily changed. Your
basal metabolic rate accounts for about 60 to 75% of the calories you burn every day.
In addition to your basal metabolic rate, two other factors determine how many calories your body
burns each day:
 Food Processing:
Digesting, absorbing, transporting and storing the food you consume also takes calories. This
accounts for about 10 percent of the calories used each day. For the most part, your body's
energy requirement to process food stays relatively steady and isn't easily changed.
 Physical Activity:
Physical activity and exercise account for the rest of the calories your body burns up each day.
Physical activity is by far the most variable of the factors that determine how many calories you
burn each day.
While you don't have much control over the speed of your metabolism, you can control how many
calories you burn through your level of physical activity. The more active you are, the more calories
you burn.
MayoClinic
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Fat Burning & Weight Loss
Metabolism
Burn Calories with Exercise
Aerobics:
Aerobic exercise is the most efficient way to burn calories and includes activities such as walking,
bicycling and swimming. As a general goal, include at least 30 minutes of physical activity in your
daily routine.
Strength Training:
Strength training exercises, such as weightlifting are important because they help counteract
muscle loss associated with aging. Since muscle tissue burns more calories than fat tissue,
muscle mass is a key factor in weight loss.
Lifestyle activities:
Any extra movement helps burn calories. Try to walk and move around a few minutes each day.
Taking the stairs more often and parking farther away at the store are simple ways to burn more
calories. Even activities such as gardening, washing your car and housework burn calories and
contribute to weight loss.
MayoClinic
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Fat Burning & Weight Loss
Ultra-Metabolism
Ultra-Metabolism: Dr. Hyman
There are 7 keys to weight loss and all of them work together to open the door to vitality, good
health and successful long-term weight loss.






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Control your appetite and metabolism by understanding how the brain, gut and fat cells
communicate with one another through hormones and brain messenger chemicals called
neuropeptides to drive your eating behavior.
Understand how stress makes you fat and how to overcome its effects.
Control inflammation, a hidden force behind weight gain and disease.
Prevent cellular “rust,” which interferes with metabolism and causes inflammation.
Learn how to turbocharge your metabolic engine to turn calories into energy more efficiently.
Make sure your thyroid, the master metabolism hormone, is working optimally.
Detoxify your liver so it will properly metabolize sugars and fats and eliminate toxins and toxic
weight.
Mark Hyman, M.D.
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Fat Burning & Weight Loss
Ultra-Metabolism
Ultra-Metabolism: Dr. Hyman
The Ultra-Metabolism prescription helps you create health and lose weight by putting these
fragments of information into a comprehensive explanation and practical strategy.
1. Compose the Perfect Meals: Focus on the types of food you consume and the way you
balance the various kinds of food you eat.
Eat real food – whole, fresh fruits & vegetables, wild fish, whole grains, grass-fed beef,
beans, unsalted nuts, seeds and legumes.
Eat the right fats – olive oil, nuts, coconut oil and fish oil. These provide satisfying, slowly
absorbed energy that makes you full faster and keeps you feeling full longer.
Balance glycemic load – eat more fiber, avoid all sugars and HFC’s. Dietary fibers lower
glycemic load.
Mark Hyman, M.D.
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Fat Burning & Weight Loss
Ultra-Metabolism
Ultra-Metabolism: Dr. Hyman
2.
Meal timing and frequency: Eating regular meals throughout the day improve your chances
of losing weight and reduce many risk factors for heart disease, diabetes and aging in general.
Eat often - If you eat in a regular, rhythmic pattern, at roughly the same time every day, you
will eat less, burn more fat and lower your cholesterol & insulin levels.
Eat breakfast - Eating upon waking brings your blood sugar levels back to normal, kickstarts your metabolism and sets you up to be on an even metabolic keel for the rest of the
day.
Don’t eat just before bed - When you are asleep, all the hormone and messenger
molecules that control your metabolism promote healing, repair and growth.
3. Control appetite: Avoid all processed foods, refined flours and grains and enjoy whole, fresh,
healthy foods.
4. Hormonal balance: Use herbs such as ginseng, green tea, fenugreek and cinnamon to
balance hormones and control appetite.
Mark Hyman, M.D.
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Fat Burning & Weight Loss
Ultra-Metabolism
Ultra-Metabolism: Dr. Hyman
5.
6.
Supplements: Use supplements to aid in appetite control.
Alpha-lipoic acid, a powerful antioxidant that improves glucose metabolism.
Gamma-linolenic acid (GLA), found in evening primrose oil.
PGX (PolyGlycopleX) or konjac root fiber, special fibers that absorb sugar and fat in the gut.
Testing: If none of the above works for you, consider testing to find the causes for out-ofcontrol appetite. Tests may include Insulin and Glucose Tolerance Test and Triglyceride and
HDL Level Tests.
Mark Hyman, M.D.
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Fat Burning & Weight Loss
Nutrient Density
Nutritarian Diet: Dr. Fuhrman
The key to this diet is a simple formula: H = N/ C (Health = Nutrients/ Calories)
Your health is predicted by your nutrient intake divided by your intake of calories. In other words,
you must eat a diet rich in nutrients and fiber, with a very low percentage of foods that are not
nutrient-and fiber-dense. It is the same formula that will enable your body to achieve slimness.
Six Week Plan for Weight Loss
1. Raw Vegetables – Eat in unlimited quantities. Since they have a negative caloric effect, the
more you eat, the more you lose. Raw foods also have a faster transit time through the
digestive tract and result in a lower glucose response and encourage more weight loss than
their cooked counterparts. Goal = 1 lb. daily.
2. Cooked Vegetables – Eat as many steamed or cooked green vegetables as you can. Cooked
non-green nutrient-dense vegetables such as eggplant, mushrooms, peppers, onions,
tomatoes, carrots and cauliflower are unlimited as well. Goal = 1 lb. daily.
Joel Fuhrman
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Fat Burning & Weight Loss
Nutrient Density
3.
Beans & Legumes – They are among the world’s most perfect foods. They stabilize blood
sugar, blunt the desire for sweets and prevent mid-afternoon cravings. Beans are the best
food source of resistant starch. Goal = 1 cup daily.
 Resistant starch aids in weight loss and digestive health, helps prevent constipation,
helps maintain blood sugar levels, reduces risk of diabetes, heart disease and colon
cancer.
4.
Fresh Fruit – Eat at least 4 fresh fruits daily, but no fruit juice. Fruit juice allows you to quickly
consume three times the calories without the fiber to regulate absorption. Frozen fruit is
permissible, but avoid canned fruit because it is not as nutritious. If you need to use canned
fruit as a condiment (mandarin oranges, pineapple), make sure it is unsweetened. Dried fruits
should be used only in very small amounts for sweetening.
5.
Starchy Vegetables & Whole Grains – These are grouped together because either can be
the culprit for those who have difficulty losing weight. While wholesome high-carbohydrate
foods are a valuable addition to a disease-prevention diet , they are more calorically dense
than the non-starchy vegetables. Limited to 1 serving daily.

For those who want to lose weight more rapidly, and those who have difficulty losing
weight no matter what they do may want to restrict these foods altogether, at least until
they have arrived at their target weight.
Joel Fuhrman
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Fat Burning & Weight Loss
Nutrient Density
6.
Nuts & Seeds – Nuts and seeds contain 150 to 200 calories per ounce. Eating a small
amount, one ounce or less, each day, however, adds valuable nutrients and healthy
unprocessed fats. Nuts and seeds are ideal in salad dressings, particularly when blended with
fruits and spices or vegetable juice. Always eat nuts and seeds raw because the roasting
process alters their beneficial fats.
7.
Spices, Herbs & Condiments – Use all spices and herbs, except for salt. When using
condiments, a little mustard is okay, but pickled foods contain too much salt and should be
avoided. If you love to use ketchup or tomato sauce, you may find a lower-calorie,
unsweetened ketchup at the health-food store and a tomato sauce made with no oil. Better
yet, make your own tomato sauce with onion and garlic but no oil or salt.
Joel Fuhrman
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Fat Burning & Weight Loss
Nutrient Density
Life Plan:
Losing weight will do you no good unless you keep it off. When you adopt a nutritarian diet style as
a longevity plan, slimness will be a by-product of your new commitment to excellent health. Once
the Six Week Plan is over, you will move on to the Life Plan, which offers more choices. For
longevity and weight loss, the Life Plan diet should aim to be made up of at least 90% unrefined
plant foods.
Vegetables: half raw and half cooked = 30-60% of calories
Fruits: 10-40% of calories
Beans & Legumes: 10-40% of calories
Seeds & Nuts: 10-40% of calories
Whole Grains & Potatoes: 20% or less of calories
Poultry, Eggs, Oil, Fish & Fat Free Dairy: Less than 10% of calories
Beef, Sweets, Cheese & Processed Foods: Rarely
This program is not for everybody, because added to the desire to lose weight must be the
willingness to make a commitment to achieve wellness. Once that commitment is made, however,
there need not be any failures; with proper support and this program, everyone can succeed.
Joel Fuhrman
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Fat Burning & Weight Loss
Primal Blueprint
Primal Blueprint: Mark Sisson
An evolution-based, high-performance strategy.
We all possess a DNA “recipe” to build a healthy human. The KEY is switching genes on or off
based on signals we give them. The biologically appropriate clues are all found in human
evolution.
If we follow the human diet, from 100,000 generations, healthy fats & proteins from animals; no
sugar, grains and legumes, no schedule…
The results: lean, strong, fit, healthy, fertile, disease-free people with long life spans.
Greatest Strategy: Recognize that fat is our preferred fuel source. Become fat and keto adapted.
Base the diet on adequate protein and healthy fats. Grains are totally unnecessary! Use carbs
as an “elective” fuel, because you don’t need much at all.
Key Concept: Control insulin (a fat storage hormone). High levels of insulin locks fats into cells
and doesn’t allow us to access it. If insulin is under control, we can become a fat burning beast.
Goals: Burn off stored body fat, build or preserve muscle, increase energy, improve strength and
power.
http://www.primalblueprint.com/
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Fat Burning & Weight Loss
Primal Blueprint
Primal Blueprint Pyramid
Meat, Fish, Fowl and Eggs – bulk of dietary calories, emphasize pastured, grass-fed, organic and
wild
 Saturated fat for energy, satiety, cell & hormone function
 Protein for building blocks and lean mass
Vegetables – organic and/or locally grown. Bulk of meal emphasis and nutrients.
Best Fats – macadamia nuts, avocado, coconut oil, animal fat and local extra-virgin olive oil.
Moderation foods:
 Fruit – locally grown, in season, high antioxidant (berries).
 Other Nuts/ Seeds – great snack option.
 High Fat Dairy – raw, fermented or unpasteurized.
 Starchy Tuber, Wild Rice – athlete’s option.
Sensible Indulgences: dark chocolate and red wine.
Supplements: multi, omega-3, vitamin D, probiotics, protein/meal powder.
No Grains and No Processed Foods!
http://www.primalblueprint.com/
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Fat Burning & Weight Loss
Primal Blueprint
Primal Blueprint: Mark Sisson
Carbohydrate Intake:
Carbohydrate intake is often the decisive factor in weight loss success and prevention of
widespread health problems like Metabolic Syndrome, obesity and type 2 diabetes. These
average daily intake levels assume that you are also getting sufficient protein and healthy fats,
and are doing some amount of primal exercise. The ranges in each zone account for individual
metabolic differences.


0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid
fat loss through I.F. Not recommended for prolonged periods (except in medically supervised
programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.
50-100 grams per day: Sweet spot for weight loss. Steadily drop excess body fat by
minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying,
minimally restrictive meals.
http://www.primalblueprint.com/
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Primal Blueprint
Carbohydrate Intake:
 100-150 grams per day: Primal maintenance zone. Once you’ve arrived at your goal or ideal
body composition, you can maintain it quite easily here while enjoying abundant vegetables,
fruits and other primal foods.
 150-300 grams per day: Insidious weight gain zone. Most health conscious eaters and
unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads,
pastas, cereals, rice, potatoes and even whole grains). Despite trying to “do the right thing”
(minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year
for decades.
 300+ grams per day: Danger zone of average American diet. All but the most extreme
exercisers will tend to produce excessive insulin and store excessive fat over the years at this
intake level. Increases risk for obesity, Metabolic Syndrome and Type 2 diabetes.
http://www.primalblueprint.com/
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Fat Burning & Weight Loss
Thrive Philosophy
Thrive Philosophy: Brendan Brazier
Four elements of the overall plant-based, whole food nutritional philosophy:
1.
Net Energy Gain = Energy remaining once digestive energy has been spent
Highly processed, refined, denatured food requires that significantly more digestive energy be
spent to break it down in the process of transferring its caloric energy to us. However, highnet-gain foods deliver us energy by way of conservation as opposed to consumption. This
leads you to shift the prime carbohydrate sources from processed and refined carbs, such as
pasta and bread, to fruit and pseudo grains. Both are packed with carbohydrate in the form of
easily assimilated carbs, considerably easier to digest than refined grain flour. And both
provide a higher micronutrient level than these processed, refined carb sources.
http://www.brendanbrazier.com/
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Fat Burning & Weight Loss
Thrive Philosophy
2.
Choose Alkaline-Forming Foods
The measure of acidity or alkalinity is called pH. Maintaining a balanced pH within the body is
an important part of achieving and sustaining peak health. If our pH drops, our body becomes
too acidic, adversely affecting health at the cellular level. People with low pH are prone to
many ailments including the development of kidney stones, loss of bone mass, and reduction
of growth hormone(resulting in loss of lean muscle mass and increase in body fat production)
and also fatigue. Most prescription drugs, artificial sweeteners and synthetic vitamin and
mineral supplements are extremely acid-forming.
Prevention: consume more alkaline-forming foods and fewer acid-forming ones. Minerals are
exceptionally alkaline-forming, so foods with a greater concentration of micronutrients, greater
nutrient density, will inherently have a greater alkaline-forming effect.
Chlorophyll content significantly raises the pH of food and in turn, the body. It is prized for its
ability to cleanse our blood by helping remove toxins deposited from dietary and
environmental sources. Chlorophyll is linked to the body’s production of red blood cells,
making daily consumption of chlorophyll-rich foods important for ensuring the body’s constant
cell regeneration and for improving oxygen transport in the body and therefore, energy levels.
By optimizing the body’s regeneration of blood cells, chlorophyll also contributes to peak
athletic performance.
http://www.brendanbrazier.com/
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Fat Burning & Weight Loss
Thrive Philosophy
3.
Eliminate Biological Debt: = Acquire energy through nourishment, not stimulation There
are two types of energy: one obtained from stimulation, the other from nourishment.
Stimulation is short-term energy and simply treats the symptom of fatigue. Being well
nourished, in contrast, eliminates the need for stimulation, because a steady supply of energy
is available to those whose nutritional needs have been met. In effect, sound nutrition is a
preemptive strike against fatigue and the ensuing desire for stimulants. With nutrient-dense
whole food as the foundation of your diet, there’s no need to ever get into biological debt.
When we use nutrient-dense whole food as our source of energy, rather than fleeting pick-meups, our adrenals will not be stimulated and simultaneously, our sustainable energy level will
rise because of the acquired nutrients. Energy derived from good nutrition, cost-free energy,
does not take a toll on the adrenal glands and so doesn’t need to be stoked with stimulating
substances. In fact, one characteristic of wellness is a ready supply of natural energy that
doesn’t rely on adrenal stimulation. People who are truly well have boundless energy with no
need for stimulants, such as caffeine or refined sugar.
http://www.brendanbrazier.com/
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Fat Burning & Weight Loss
Thrive Philosophy
4.
Avoid Common Allergens
Wheat, gluten (in wheat), corn, soy and dairy are the most common causes of common
allergens, such as mild nasal congestion, headache, mental fog and sensitivities to certain
foods.
If you suspect you may have a food sensitivity, try eliminating the common allergens,
processed corn, wheat/gluten, dairy products, and soy from your diet. Test by removing one
food at a time for a period of 10 days so that you can isolate your reactions. If your symptoms
subside when you are off the food, then you will know that it causes you problems and you’d
be better off removing it from your diet. If you don’t notice a change when you go off a food,
then you can carry on eating it.
http://www.brendanbrazier.com/
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Fat Burning & Weight Loss
Right Recipe
The Right Recipe: Bill Phillips
There are four primary ingredients to The Right Recipe: the Right Foods, the Right Amounts, the
Right Combos and the Right Times. When you combine these four ingredients, you absolutely,
positively will have the Right Recipe to feed your body in a balanced, healthy, satisfying and
delicious way. You'll be able to gain energy, build strength, look and feel younger and reduce body
fat.
Transformation.com
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Right Recipe
1.
Right Foods
The best foods offer the most nutrients per calories. The technical term for these right foods is
"nutrient rich and calorie compact." That is the opposite of "empty calories" or "wrong foods,"
which means they contain calories but little nutrition.
 Protein – Protein is needed for the amino acids, which are the basic building blocks of
muscle. Also, protein supports your metabolism, helps stabilize energy levels through its
effect on insulin and blood sugar and satisfies your appetite. Protein rich foods include:
chicken breast, turkey breast, lean beef, swordfish, orange roughy, salmon, tuna, crab,
lobster, shrimp, lean ground beef, buffalo, eggs, cottage cheese, low-fat cheese, nutrition
shakes and protein powder.
 Carbohydrates – Carbohydrates are a source of immediate energy for all of your body's
trillions of cells. Carbohydrates also cause the release of insulin, a powerful hormone
needed to help amino acids enter cells. In that way, carbohydrates and protein work
together, which is one of the many reasons I have included both in every meal. Quality
carbohydrates include: brown rice, oatmeal, potatoes, yams, pasta, barley, apples,
berries, oranges, wholegrain breads and pitas.
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Fat Burning & Weight Loss
Right Recipe
1.
Right Foods
 Essential Fats – Essential fat fortifies and nourishes the 75 trillion cells within our
bodies, increases the metabolism of stored body fat and decreases fat production.
Healthy foods with essential fats include: salmon, tuna, halibut, other high-oil fish, canola
oil, olive oil, safflower oil, spinach, kale and other dark leafy vegetables.
 Vitamins & Minerals – Vitamins and minerals contribute to good health, muscle growth,
and proper fat burning by regulating the metabolism and assisting the biochemical
processes that release and recharge energy from the food you eat.
Fat soluble vitamins include A, D, E and K. Because these vitamins have an affinity for
fat, they can be stored in both adipose (fat) tissue and in the liver, extending their
effective life span in the body and strongly decreasing the chance of developing
deficiencies. Water soluble vitamins include all of the B vitamins and vitamin C; they
aren't stored in the body for more than a few hours, so daily intake is a must.
Minerals are inorganic in nature, meaning they are not produced by plants or animals, but
they can be found in plant- or animal-based foods. For example, there is iron in red meat,
calcium in milk and potassium in bananas. Minerals are essential for nerve cell
communication, flexing muscles, fluid balance and energy production. Many minerals
also serve as building blocks for body tissues, such as calcium and phosphorus for
bones.
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Fat Burning & Weight Loss
Right Recipe
1.
Right Foods

Water – All living things rely on water to thrive, you and I included. Water helps produce
energy, detoxify our bodies, regulate body temperature, build new cells and lubricate
joints, among thousands of other functions. We generally lose about 10 cups of water per
day. Unfortunately, research shows that most Americans don't drink nearly that much.
Consequently, many people are walking around in a chronic state of dehydration, which
can impair both mental and physical functions. Water loss can cause headaches, loss of
energy, muscle weakness and irritability. Water loss of just seven percent can be fatal.
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Fat Burning & Weight Loss
Right Recipe
2.
Right Amounts
Gain an understanding of the importance of portions. Eating too little or overeating the right or
wrong foods in one meal will throw your energy off for hours later in the day.
 A portion is an amount of right protein roughly equal to the size of the palm of your hand.
For example, a chicken breast about the size of the palm of your hand is a proper portion
of chicken for you.
 A portion of a right carbohydrate is an amount roughly equal to the size of your clenched
fist. For example, a baked potato about that size is the right amount for you.
 The right amount of a serving of vegetables is approximately what you might imagine you
can hold in the cupped palm of your hand. For example, a portion of steamed broccoli
could be a little or a lot, depending on your appetite, really. With vegetables, you don't
have to limit yourself to a certain amount, and you certainly don't have to force feed
yourself a certain serving size.
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Fat Burning & Weight Loss
Right Recipe
3.
Right Combos
Eating the right combinations is as simple as including a portion of protein and a portion of
carbohydrates in every meal. At least two of your daily meals should also include a portion of
vegetables. Combining the right foods in the right amounts not only calms your cravings, but
helps feed your muscles by providing both the amino acids from protein, along with
carbohydrates, which help "shuttle" that protein into cells.
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Fat Burning & Weight Loss
Right Recipe
4.
Right Times
The Right Times means eating the right way, six times a day. Eating six meals a day creates a
"metabolic environment" that supports your energy and muscle metabolism, while helping you
burn body fat and allowing you to maintain lean muscle. Remember, muscle not only helps
you look leaner but also makes your body more metabolically active. Muscle burns calories
even when you are just sitting there. Fat does not.
When you eat meals every few hours, you'll have more energy and less hunger and cravings
as was demonstrated in a study where it was shown that people who ate two large meals a
day, given the same food choices as those eating six meals a day, consumed an average of
27% more food.
The Right Recipe Summarized: What it really all boils down to: When you eat the right
foods, in the right amounts, in the right combos, at the right times, you simply cannot go
wrong!
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Fat Burning & Weight Loss
Sleep
Sleep & Body Weight
Researchers speculate that there are several ways that chronic sleep deprivation might lead to
weight gain, either by increasing how much food people eat or decreasing the energy that they
burn.
Sleep deprivation could increase energy intake by:
 Increasing hunger: Sleep deprivation may alter the hormones that control hunger. One small
study, for example, found that young men who were deprived of sleep had higher levels of the
appetite-stimulating hormone ghrelin and lower levels of the satiety-inducing hormone leptin,
with a corresponding increase in hunger and appetite, especially for foods rich in fat and
carbohydrates.
 Giving people more time to eat: People who sleep less each night may eat more than
people who get a full night’s sleep simply because they have more waking time available.
Recently, a small laboratory study found that people who were deprived of sleep and
surrounded by tasty snacks tended to snack more, especially during the extra hours they were
awake at night—than when they had adequate sleep.
http://www.hsph.harvard.edu/obesityprevention-source/obesity-causes/sleepand-obesity/
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Fat Burning & Weight Loss
Sleep

Prompting people to choose less healthy diets: Observational studies have not seen a
consistent link between sleep and food choices. But one study of Japanese workers did find
that workers who slept fewer than six hours a night were more likely to eat out, have irregular
meal patterns, and snack than those who slept more than six hours.
Sleep deprivation could decrease energy expenditure by:
 Decreasing physical activity: People who don’t get enough sleep are more tired during the
day and as a result may curb their physical activity. Some studies have found that
sleep-deprived people tend to spend more time watching TV, less time playing organized
sports and less time being physically active than people who get enough sleep. But these
differences in physical activity or TV viewing are not large enough to explain the association
between sleep and weight.
 Lowering body temperature: In laboratory experiments, people who are sleep-deprived tend
to see a drop in their body temperatures. This drop, in turn, may lead to decreased energy
expenditure. Yet a recent study did not find any link between sleep duration and total energy
expenditure.
http://www.hsph.harvard.edu/obesityprevention-source/obesity-causes/sleepand-obesity/
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Fat Burning & Weight Loss
Sleep
The Bottom Line: Sleep is a promising target for obesity prevention
There is convincing evidence that getting a less than ideal amount of sleep is an independent and
strong risk factor for obesity, in infants and children as well as in adults. Most of the research thus
far, however, has consisted of observational studies and it remains to be seen whether teaching
children or adults how to get a better night’s sleep can lower their risk of obesity or help them lose
weight. Randomized clinical trials that are currently underway may soon provide more answers.
Some researchers have cautioned against being too quick to promote sleep as an answer to the
obesity epidemic, given the shortcomings of the research conducted to date. Yet from a public
health perspective, there is little risk in encouraging healthy sleep through lifestyle changes, such
as setting a consistent bedtime, limiting caffeine late in the day, and curtailing high-tech distractions
in the bedroom. Good sleep habits have other benefits, too, like boosting alertness at school or
work, improving mood, and enhancing overall quality of life. That’s all the more reason to put a long
night’s sleep on the short list for obesity prevention.
http://www.hsph.harvard.edu/obesityprevention-source/obesity-causes/sleepand-obesity/
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Surgical Weight Loss
Gastric bypass and other weight-loss surgeries make changes to your digestive system to help you
lose weight by limiting how much you can eat, by reducing the absorption of nutrients, or both.
Gastric bypass and other weight-loss surgeries are done when diet and exercise haven't worked or
when you have serious health problems because of your weight.
There are many types of weight-loss surgery, known collectively as bariatric surgery. Gastric
bypass is one of the most common types of bariatric surgery in the United States. Many surgeons
prefer gastric bypass surgery because it generally has fewer complications than do other
weight-loss surgeries.
Still, all forms of weight-loss surgery, including gastric bypass, are major procedures that can pose
serious risks and side effects. Also, you must make permanent healthy changes to your diet and
get regular exercise to help ensure the long-term success of bariatric surgery.
Gastric bypass isn't for everyone. You may need to meet certain medical guidelines to qualify and
may have to undergo an extensive screening process. You must be willing to make permanent
changes to lead a healthier lifestyle. You may be required to participate in long-term follow-up
plans that include monitoring your nutrition, lifestyle and behavior and medical conditions.
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Portion Control
Portion control is an important concept when you're trying to lose weight and keep it off. But you
don't need to memorize a food list or carry around measuring cups to get a better handle on
serving sizes. Instead, use common visual cues to remind yourself of appropriate serving sizes.
For example, a medium pepper is about the size of a baseball and equals one vegetable serving.
While not all foods perfectly match visual cues, this method can help you better judge serving
sizes and practice portion control, which may help with weight loss.
If you think the servings seem small, don't panic. Remember that you can eat multiple servings
every day from each food group.
Fruits: One small apple or one small orange is about the same size as a tennis ball and equals
one fruit serving (about 60 calories).
Vegetables: Half a cup of cooked carrots is about the same as half a baseball and equals one
vegetable serving (about 25 calories). You can eat even more raw leafy vegetables. Two cups of
spinach, about two baseballs are about 25 calories.
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Portion Control
Carbohydrates: Half a cup of whole-grain cooked pasta is about the same size as a hockey puck
and equals one carbohydrate serving (about 70 calories). If pasta isn't your thing, picture brown
rice instead. You can have 1/3 cup of cooked brown rice for 70 calories.
Protein/Dairy: One and a half to 2 ounces of low-fat hard cheddar cheese are about the same
size as three to four dice and equal one protein/dairy serving (about 110 calories).
Protein/Meat: A 2.5-ounce piece of cooked skinless chicken is about the same size as two-thirds of
a deck of cards and equals one protein/meat serving (about 110 calories). The same is true for a 2ounce patty of cooked lean mince meat, which equals one serving (about 110 calories).
Fats: Two teaspoons of regular mayonnaise are about the same size as two dice and equal one
fat serving (about 45 calories).
Pulling it all Together
It may take some practice to become a better judge of serving sizes and portions, especially as
you put entire meals together. The more you practice visualizing the cues, the more control you'll
have over portion sizes. Controlling portion sizes also means controlling calories and that's key to
achieving your weight-loss goals.
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Fat Burning & Weight Loss
Exercise
Being active is an important part of any weight-loss or weight-maintenance program. When you're
active, your body uses more energy (calories). When you burn more calories than you consume,
you lose weight.
Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500
calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day,
you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Because of changes
that occur in the body over time, however, calories may need to be decreased further to continue
weight loss.
While diet has a stronger effect on weight loss than physical activity does, physical activity,
including exercise, has a stronger effect in preventing weight gain and maintaining weight loss.
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Exercise
For most healthy adults, the Department of Health and Human Services recommends these
exercise guidelines:
Aerobic Activity: Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a
week of vigorous aerobic activity. However, to effectively lose or maintain weight, some people
may need up to 300 minutes a week of moderate physical activity. You also can do a combination
of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during
the course of a week, and sessions of activity should be at least 10 minutes in duration.
Strength Training: Do strength training exercises at least twice a week. No specific amount of time
for each strength training session is included in the guidelines. Moderate aerobic exercise includes
such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise
includes such activities as running and aerobic dancing. Strength training can include use of weight
machines, or activities such as rock climbing or heavy gardening.
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Exercise
As a general goal, aim for at least 30 minutes of physical activity every day. This chart shows the
estimated number of calories burned while doing various exercises for one hour. Specific calorie
expenditures vary widely depending on the exercise, intensity level and your individual situation.
Activity (1-hour duration)
Weight of person and calories burned
Aerobics, high impact
160 pounds (73kg)
200 pounds (91kg)
240 pounds (109kg)
Aerobics, low impact
Aerobics, water
Backpacking
Basketball game
Bicycling, < 10 mph, leisure
Bowling
Canoeing
Dancing, ballroom
Football, touch or flag
Golfing, carrying clubs
Hiking
Ice skating
Racquetball
Resistance (weight) training
533
365
402
511
584
292
219
256
219
584
314
438
511
511
365
664
455
501
637
728
364
273
319
273
728
391
546
637
637
455
796
545
600
763
872
436
327
382
327
872
469
654
763
763
545
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Exercise
Activity (1-hour duration)
Rope jumping
Rowing, stationary
Running, 5 mph
Running, 8 mph
Rollerblading
Skiing, cross-country
Skiing, downhill
Skiing, water
Softball or baseball
Stair treadmill
Swimming, laps
Tae kwon do
Tai chi
Tennis, singles
Volleyball
Walking, 2 mph
Walking, 3.5 mph
MayoClinic
Weight of person and calories burned
160 pounds (73kg)
200 pounds (91kg)
240 pounds (109kg)
861
1,074
1,286
438
606
861
548
496
314
438
365
657
423
752
219
584
292
204
314
546
755
1,074
683
619
391
546
455
819
528
937
273
728
364
255
391
654
905
1,286
818
741
469
654
545
981
632
1,123
327
872
436
305
469
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Fat Burning & Weight Loss
Breakfast
Breakfast and Weight Loss:
Here are some of the ways that regularly eating a healthy breakfast may help you lose excess
weight and maintain your weight loss:
 Reduced Hunger: Eating breakfast may reduce your hunger later in the day, which may make
it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be
tempted to reach for a quick fix. In addition, the prolonged fasting that occurs when you skip
breakfast can increase your body's insulin response, which in turn increases fat storage and
weight gain. In fact, skipping breakfast actually increases your risk of obesity.
 Healthy Choices: Eating breakfast may get you on track to make healthy choices all day.
When you eat breakfast, you tend to eat a healthier overall diet, one that is more nutritious
and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the
rest of the day, too.
 More Energy: Eating breakfast may give you energy, increasing your physical activity during
the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply
your muscles with immediate energy. Skipping breakfast is associated with decreased physical
activity.
If you skip breakfast, whether you're trying to save time or cut calories, you may want to
reconsider, especially if you're trying to controCloypoyu
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Hypnosis
Hypnosis for Weight Loss:
 How: Hypnosis can aid in weight loss by helping to motivate the mind to make those healthier
changes more easily and more consistently.
 Sessions: Hypnosis for weight loss tends to be more intensive because every time we eat
were dealing with all different issues. Weight loss clients would usually have between 5-15
sessions over a period of 6-8 months.
 Safety: There are no side effects of hypnosis. Harvard did a study on whether or not someone
can be given suggestions that are not safe for them, and they came to the “Observer Effect,”
which is if you try to give someone a suggestion that is outside their moral code or if is in
some way unsafe, their conscious mind will wake them up.
 Success Rate: Researchers analyzed 18 studies comparing a cognitive behavioral therapy
such as relaxation training, guided imagery, self monitoring, or goal setting with the same
therapy supplemented by hypnosis. Those who received the hypnosis lost more weight than
90 percent of those not receiving hypnosis and maintained the weight loss two years after
treatment ended.
 Suggestions: Find someone who is properly certified, well-qualified, either certified through
hypnosos.edu or one of the other larger organizations in the country and go to a first session,
even if you are skeptical and wait a week or two to see if there are any changes. The proof of
hypnosis is in the changes that occur. Copyright 2014
Chel Hamilton – Master Hypnotist
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Meal Replacements
Meal Replacements for Weight Loss:
Pros:
 Convenient
 Saves time
 Can regulate protein, carbohydrate and fat intake
 Portion control
Cons:
 Unhealthy ingredients
 Doesn’t teach healthy eating habits
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Bibliography
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Nielsen LS, Danielsen KV, Sorensen TI. Short sleep duration as a possible cause of obesity:
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leptin, elevated ghrelin, and increased body mass index. PLoS Med. 2004; 1:e62.
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Bibliography
Spiegel K, Tasali E, Penev P, Van Cauter E. Brief communication: Sleep curtailment in healthy
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Bibliography
Horne J. Obesity and short sleep: unlikely bedfellows? Obes Rev. 2011; 12:e84-94.
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Fat Burning & Weight Loss
Works Cited
Hyman M.D., Mark (2006-03-21). Ultrametabolism: The Simple Plan for Automatic Weight Loss
(pp. 73-74). [Kindle Edition]. Scribner.
Hyman M.D., Mark (2006-03-21). Ultrametabolism: The Simple Plan for Automatic Weight Loss.
Fuhrman, Joel (2011-01-05). Eat to Live: The Amazing Nutrient-Rich Program for Fast and
Sustained Weight Loss.
http://www.primalblueprint.com/
BrendanBrazier.com
http://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/sleep-and-obesity/
MayoClinic: http://www.mayoclinic.org/
Interview with Chel Hamilton – Master Hypnotist
Transformation.com
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The Health Coach Group was founded by Cathy Sykora to help many people
find health and wellness through lifestyle changes. She works toward disease
prevention to replace the need for diagnosis and treatment. The Health Coach
Group makes up a new layer in health care that will bring many who need it to
a better quality of life.
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