Do you want a safe and effective way to shed those unwanted pounds? Incorporate the following five steps and you’ll be amazed at how quickly the fat just melts away.

1. Reduce Your Intake of “Bad Carbohydrates”

You’ll notice I used the term “bad carbohydrates”. Your goal is not to eliminate all carbohydrates; it’s to eliminate carbohydrates that raise insulin levels – a big difference.

Carbohydrates are made up of simple sugars, starches and fiber (and any other non-absorbable sugars, such as sugar alcohols). Simple sugars and starches have an effect on insulin and blood sugar levels. Fiber, while also a carbohydrate, cannot be broken down and has no effect on insulin and blood sugar level. Your goal is to reduce your intake of the simple sugars and starches and increase your intake of fiber. This will help keep your hunger at bay and help you feel full longer. Additionally, the slower the conversion of carbohydrates into glucose, the more efficiently your body can dissolve fat and convert it into energy. It’s a win-win situation!

Grandmother was right when she told us to eat your greens and go easy on the potatoes, bread and sweets.

2. Eat The Proper Amount Of Protein Every Day

One of the greatest misconceptions surrounding healthy eating is that too much protein is bad for you. While it is possible for a person to eat too much protein, most of us don’t get enough. Depending on your level of activity you need from.5 to 1 gram of protein per pound of lean body mass. Lean body mass is calculated by subtracting your percentage of body fat from 100% and multiplying your weight by this amount.

If your goal is to lose weight, you should set a targeted body fat percentage and weight. For example, let’s say you want to weigh 184 pounds with a body fat percentage of 16%. Your targeted lean body mass would be 155 pounds (100% – 16% = 84% X 184 [154.6 rounded up to the next pound]). Depending on your level of physical activity your minimum daily protein requirement would be:

* Sedentary: 0.5 grams of protein per pound of lean body mass (155 X.5 = 78 grams per day [77.5 rounded up to 78 grams]).
* Moderately Active: 0.6 grams of protein per pound of lean body mass (155 X.6 = 93 grams per day).
* Active: 0.7 grams of protein per pound of lean body mass. (155 X.7 = 109 grams per day [108.5 rounded up to 109 grams]).
* Very Active: 0.8 grams of protein per pound of lean body mass (155 X.8 = 124 grams per day).
* Athlete: 1 gram of protein per pound of lean body mass (155 X 1 = 155 grams per day).

3. Eat Healthy Fats

As a general rule, 20 to 30 percent of your daily calories should come from healthy fats. The question is – what kind of fats should you eat and what should you avoid?

Some great sources of healthy fats are:

* Mono unsaturated fat: Olive oil, peanut oil, canola oil, avocados, nuts and seeds
* Polyunsaturated fat: Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nuts and seeds
* Omega-3 fatty acids: Fatty, cold-water fish (such as salmon, mackerel and herring), flax seeds, flax oil and walnuts.

Two types of fat that you want to limit are saturated fats and trans fats as they can increase your risk of heart disease by increasing your total and LDL (”bad”) cholesterol. Some common sources of unsaturated fats are:

* Saturated fat: Animal products (such as high fat meats, poultry, whole milk and dairy products made with whole, lard and butter), and coconut, palm and other tropical oils
* Trans fat: Partially hydrogenated vegetable oils, commercial baked goods (such as crackers, cookies and cakes), fried foods (such as doughnuts and French fries), shortening and margarine

4. Increase Your Physical Activity

Frequent physical activity not only helps supports your permanent weight loss goals; it also increases your energy, enhances your mood, and reduces your risk of heart disease, diabetes, and some cancers.

Try to have some level of physical activity every day, even if it’s only ten minutes of walking a few times a day. Current research shows that it’s not necessary to work out for an hour to gain health benefits. Short bursts of activity throughout the day can be just as beneficial.

Even house cleaning and yard work provide some health benefits. I like to listen to fast music, while I’m cleaning the house, it makes me move faster and I often take a quick dance break. Lot’s of fun and good from me as well. Find activities that you enjoy, the lift your spirits and do them regularly. If it’s not fun, chances are you won’t keep doing them.

5. Cleanse Your Body Of Toxins

A diet is anything you put into your mouth: food, beverages, the air you breathe, and what transdermally penetrates your skin. And what is found in the foods you consume every day? To name a few, they are pesticides, fertilizers, chemicals, and food colors. You can eat a healthy diet and exercise every day – and still not lose weight. This is because much of the fat that we retain is the result of the toxins that build up in our system.

We live in a toxic world. Every time we breathe, drink or eat, we are exposed to a wide variety of chemical and environmental toxins. From the preservatives in processed foods to the solvents in cleaning products to the mildew on the shower curtain, our bodies are assaulted by toxins on a daily basis.

According to “National Geographic”, studies have discovered various chemicals from our foods and in our environment that indicates man contributes 700,000 tons of pollutants into the air every day, ranging from everyday household cleaners to cosmetics and hair dyes. These toxins accumulate in fat tissue. The more chemicals and toxins, the more fat the body manufactures.

Another benefit of cleansing is that it helps your body handle daily stress. Research has shown that stress causes the adrenal glands to release excess cortisol, a hormone that triggers over indulgence in simple carbohydrates: chocolate, candy, sodas, and ice cream, even when you are not hungry. Excess cortisol also contributes to hormone imbalances.

If you are sincere in your desire to lose weight and enhance your health, I encourage you to apply the above fives steps to health, vitality and abundant energy by:

* Cleansing your body of chemicals and toxins. A safe and effective way to do this is by using an Acai Berry Weight Loss cleansing supplement.
* Making healthy eating and physical activity a permanent lifestyle choice.

Bob Gallo invites you to get started on the road to safe, fast and permanent weight loss by visiting his Acai Diet Cleanse web site. While there be sure to request his free report Five Steps To Health Vitality And Permanent Weight Loss

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