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Fat Burn Basics

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Tips

* Our goal is to teach you how to eat healthy as a lifestyle by making better food choices and monitoring your portion sizes. Below are some examples of calories but you do not have to count calories all the time to lose weight. *

- The calories you intake must be less than the calories you burn throughout the day in order to lose weight

- Be careful not to go so low on calories that you stop your fat burning capabilities - if your body runs out of carbohydrates it stops burning fat - it uses proteins - that is why it is even more important to eat more often when you are on a low calorie eating plan - Eat five or more small meals daily - some meals may be just a snack

- Drink lots of water daily - about 8 - 8 ounce glasses or more - critical to any health program, but extremely important when burning fat

Calorie Combinations

- The calories types are carbohydrates, proteins, and fats

* Calorie - gram conversions are: for every gram of carbohydrates = 4 calories, proteins = 4 calories, and fats = 9 calories

- The most recommended combinations are: 55-65% carbohydrates, 15-30% protein, no more than 30% fat or 10-30% fat (based on calories not grams) - beginners should start with these recommendations

Calorie Examples

- Carbohydrates - pasta, rice, bread, oatmeal, grits, beans, fruits, most cereal, bagels, muffins, pancakes, waffles, potatoes, crackers, pretzels, sugars (not recommended), etc.

		- Proteins - meats, poultry, pork, eggs, soy, whey, beans, protein powders, etc.
Vegetarian Burger	Salads

- Fats - mostly found in animal products, oils, shortening, butter, margarine, mayonnaise, etc.

Be Patient

- Your body has to adjust to the changes you are making - just like your mind - after you and your body adjusts your results come faster - Persistence and consistency pay off - stick with it - it gets easier the longer you persevere

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Samantha Taylor...Health & Nutrition Expert, Certified Personal Trainer, Life Coach & Professional Speaker