As we told you in this post, Weight Loss Resolution, What You Will Get From Us, we stick to our credo: Eat Less, Move More, Get Support are the three pillars of your success to get fit in this New Year.
Here we detail what we consider as the Basics and Fundamentals for the first pillar, Eat Less. Not a magical plan or easy tips but what we consider as the key steps to a successful weight loss program.
It’s not by accident that “Eat Less” comes first in this credo: it is the most important, far before “Move More” and “Get Support”. I would say that 80 percent at least of your weight loss success depends on a healthy nutrition. Do you remember when I was comparing losing weight to playing chess? This is the first rule that you have to accept and follow strictly. No way around, no escape. You have to do it without questioning it. Nobody said that it would be easy. Trust us and just do it.
Understand that Eating Less is Key
The reason why eating less is so important is that it is a lot easier to reduce the number of calories going in than to increase the number of calories going out. For instance if you enjoy a Venti Java Chip Frappuccino (a bit less than 600 calories) you will need a four hours walk to burn off the calories you just stocked. I couldn’t stress it enough: most people we have helped losing weight were systematically underestimating the calories they were consuming and overestimating the calories burned by physical activity. You have to learn it even in the hard way: what is the real cost of what you are eating in terms of time and efforts to burn it. You have to be aware of this balance, not by reading it here or elsewhere, but in your kitchen and in the various places where you will spend hours to bring the calorie balance back to zero. Be honest to yourself: you overestimate the amount of calories burned during exercise and you underestimate calories in the food you eat. Most probably this is the whole story of your fat, that’s why you want to lose weight now. All our team members know that from experience but it has even been proved by university academics: they have published a study stating that if people believe overweight is caused by overeating, they are more likely to be slim, and people who believe being fat is mainly caused by a lack of physical activity are more likely to be overweight. Here is a link to this study.
Know What You Are Eating
As a logical consequence, you have to know how many calories you are really eating. Not for your future diet plan, right now, start counting. This is the second rule that can’t be questioned. Personally I have found it very hard to follow, I almost decided to stop my weight loss program due to that (fortunately I got external support and I made the right choice). How to do this counting? Many possibilities: you can find several websites that give you the number of calories for each type of food. You can also find a book such as CalorieKing that lists the calories of most common foods. You have to check on each packaging also before eating (use your head before your mouth and stomach!). You can use the technology if you prefer, there are many apps for smartphones that can help you. Have a look at this free apps: this one if you eat outside and that one if you cook at home.The bottom line is to be able to calculate the total number of calories you have in front of you before starting eating. In this way you will think twice before ordering a Venti Iced Peppermint White Chocolate Mocha with whipped cream, which is more than 700 calories. And after a while you will be able to weigh approximately any meal at first look.
Count Each Calorie Going In
Keep track of each calorie that goes in. No kidding, no discussion: if you are serious in your weight loss resolution, do it as we all did it in my circle: write down everything that goes in your mouth except water. Weigh and measure everything, what food and how much, what beverage, where it was (your kitchen, in the family room, watching TV, in a restaurant etc) and at what time and how long (started and finished eating). I almost forgot these points: who did you eat with (alone, family, friends, at work) and your mood while eating (draw a smiley or find your own notation). Don’t get stressed, it’s highly feasible because you are not supposed to eat all day long. Old school people will use a diary or a journal and tech guys will prefer their smartphone with this kind of app but the end result has to be the same, all people really determined to lose weight must log these calories day after day after day. These data are fundamental, they give a picture of your eating habits and patterns. Noting down this point doesn’t take much time but the psychological reaction is to cheat (you forget a meal or the alcohol you drink) or to try to escape (it’s crazy, it’s too much, I don’t have time, I don’t have to log everything but just a total figure per day, etc etc…). Don’t worry, we know all possible fake excuses. At the end of each week, analyze your calorie intake: total per day, frequency, time between meals etc… When you will have your target per day, you will know what to stop, what to substitute etc…
Change Your Food Habits
In the team we know that diets actually make a lot of people gain weight: surprising but true, due to several mistakes. We don’t recommend to start your weight loss program with a diet but we insist on healthy food habits. The idea is to do it step by step, progressively. First stop all junk food, fast foods and avoid fried foods as much as possible. Stop also drinking sodas fulled up with calories (remember what you would have to walk to burn it). You know what kind of food and drinks are unhealthy so don’t be tempted at home, don’t buy them! Then begin with small changes to your eating habits: if you used to have a muffin every morning, switch to a bowl of oatmeal and you will save up to 400 calories. Resist to this “coffee” blended with caramel syrup, milk, ice and topped with whipped cream and caramel sauce and prefer a cup of java ideally without sugar (well, it’s also fine with half and half or better nonfat milk), you will save around 500 calories. You see that we already reduced 900 calories from your daily intake, without mentioning all calories that you will save by replacing sodas and junk food. Conclusion: you will already improve your calorie balance by eating the same quantity but a better quality. The next step will be to keep the quality and to start eating less: we will detail this point later.
We have created this site because we were considering that ephedrine had been banned for political reasons, that a minority of drug addicts were depriving honest people from the best natural fat burner ever, even if ephedrine had been proved safe and effective by medical studies. Last but not least, I have been trying to get fit several times without success and I managed to lose weight and keep it off only when I took my first tabs of ephedrine. It doesn’t mean that ephedrine has been the only success factor, I had worked all three pillars but the physiological effects of ephedrine have played a major role at start: for the first time I have been able to stick to my nutrition plan without starving (ephedrine has a powerful effect in appetite reduction) and to maintain my physical activity thanks to the energy boost brought by ephedrine. In other words, some people are able to lose weight without ephedrine, good for them. Most others are struggling to burn their fat and fail again and again, in that case ephedrine can be the decisive key success factor in reaching their weight goals and most important, keeping their new weight in the long run.
You have decided to lose weight in the New Year, well it’s time to take action now. Make your decision and don’t delay. You can get ephedrine HCL made in Canada which is our preference but ephedra alkaloids are fine too. Be sure to buy ephedrine under the legal quantity from our recommended sellers: their sites will check that you are on the safe side depending on your country and state if you buy ephedra online from the USA. A few days later you will receive it at home: done! No way to turn back now, you have decided to purchase ephedrine, you have paid for it, you have to use it! Maybe half of the job is already done and you are not even aware of the success probability rate you have now. To sum it up: decision making, 2 minutes. Order process, 5 minutes. Period of efforts to lose weight: 3 to 6 months. At the end of the 6 months, you will realize that the period that played the decisive part in your success had been the 2 minutes in the beginning.