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weight loss

To Maintain A Big Weight Loss Key #5

#5 Is Fun

The 5 Keys To Maintain a big weight loss are:

  1. Faith
  2. Food
  3. Fitness
  4. Friends
  5. Fun

When it comes to health and fitness, you have choices.

You have to breathe, drink water, and eat enough protein and fat to stay alive, but everything else that you eat, and all the ways that you move involve an element of choice.

A challenge of simply being human is choosing well among the enormous variety of experiences you can have at any given moment.

When I was going through my physical transformation from obese to healthy, I met people at the gym and on-line who had gone on the same fitness journey. The ones who kept weight off long term had developed a health and fitness lifestyle. In other words, they kept following the practices that led to their weight loss in the first place.

What keeps exercisers engaged in their fitness practice for life?

Last week, I read an intriguing article, published by Harvard University. I have copied an exerpt below, and you can read the entire article here:

https://scienceblog.com/526056/no-one-outruns-death-but-hunter-gatherers-come-closest

“No one outruns death, but hunter-gatherers come closest”

October 18, 2021 Harvard University

Keep moving as you get older, says evolutionary biologist Daniel Lieberman, comparing tribal ‘healthspans’ with outcomes of sedentary Americans

Lieberman, who spoke at a virtual lecture sponsored by the Harvard Museum of Natural History, said he began thinking about the rise of the modern exercise culture while conducting research among native peoples who, though often more fit than Westerners, also often expressed surprise at his questions about exercise and training. He once asked a member of a tribe known for its running prowess about his training regimen, and instead of hearing about intervals and splits, Lieberman was asked in return why anyone would run if they didn’t have to. (Italics mine.)

Lieberman, who published his latest book, “Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding,” in January, realized that what he believed to be a modern concept of exercise was really a Western, wealthy, industrialized concept of exercise. “For most of the world and for most of human history, people exercised because they had to or because it was rewarding for them, as in the case of dancing.

So the key to maintaining a fitness practice as part of your lifestyle for those of use who don’t have to train to earn a living is to make it rewarding. In other words, you need an element of Fun.

How to choose your fitness practice in a world full of entertaining distractions.

The internet provides us with practically infinite variations of activities that give us little “hits” of reward. Facebook, Instagram, Twitter, and YouTube all use technology that hooks the viewer in and keeps them pleasure seeking for as long as possible.

With all this reward at our fingertips, how to we make sure that enough of our free time is spent in healthy movement? I love music, and I have access to recordings of almost infinite variety on YouTube, Spotify, and Soundcloud. I adore ballet, salsa, tap, and jazz, and I can watch all of these and all kinds of entertainment right on my phone. Even with all of this entertainment in the palm of my hand, I still want to dance myself. I want to play, and the internet provides the soundtrack.

Once Covid hit, it also provided a virtual space for people to exercise on a vastly larger scale. How many people have learned to use Zoom for the sake of fitness alone? Speaking of Zoom, I have recently renewed my Zumba and Zumba Gold instructor licenses, and I will be offering classes on-line. When I first started teaching the Latin dance fitness craze my classes were packed, and I pushed the intensity hard for 60 minutes. Now I’ve designed my classes with the variable intensity that keeps it effective, but fun.

I find the opportunity to dance and enjoy fantastic music to be incredibly rewarding. I get to practice and teach fitness by choice and out of joy, which is the 5th key to permanent weight loss.

I salute all of the clients I trained who fell in love with movement whether it was weight lifting, intervals, Tabata, swimming, cycling or dance. They are the ones who keep the change and maintain their physical transformations.

I want you to find your fun, practice what you love, and fitness will become a part of your lifestyle.

Be well, eat for yourself, and practice what you love.

Catherine

Categories
weight loss

13 Years At A Healthy Weight

I quit sugar in April of 2008. By the last week in August of that year, I reached a normal, healthy weight for the first time in eight years. From a highest non-pregnanacy weight of 195 at a height of only 5’1, to my current weight of 125 is 70 pounds. That means I lost more than a third of my body weight.

It is unusual, to put it mildly, for a woman to lose that much weight with nutrition and fitness training alone. It is so rare to maintain that much weight loss for over a year, that the National Weight Control Registry surveys members like me each year to gain insights on what it takes to maintain a loss of more than 30 pounds for more than one year.

In this post, I will be sharing the Five “Fs” of significant long term weight maintenance. These are:

1.Faith

2. Food

3. Fitness

4. Friends

5. Fun

Let me begin with Faith. When it comes to significant lasting weight loss, I am describing the belief that it is possible for you. Whether your faith comes from a Higher Power or not, without the belief that you can lose the weight, you will not be able to turn your desire to change into action.

I began to believe that I could transform my body when I started reading about transformation success stories, and seeing pictures of them on the internet in 2007. Not long after this, I began listening to early podcasts like, “Inside Out Weight Loss,” and, “The Livin La Vida Low Carb Show.”

I learned that women and men over 40 like me were finding a way to manage nutrition, fitness, and mindset that led to lasting change. Their stories gave me hope and even more desire and determination to take action by completely changing the way I ate and exercised. Their examples led me to eliminate sugar, grains, vegetable oils and seed oils from my diet, and to replace traditional cardio with resistance and interval fitness training.

None of those changes would have taken place without the belief, desire, and faith that those successful people inspired. I wrote Sugar Freedom, started my podcast, and began making YouTube videos in order to give back what I received from them.

The podcast can be found here: The Sugar Freedom Show.

Here is my YouTube Channel: Sugar Freedom.

I hope that you will find real help and inspiration for your health journey here.

I look forward to writing about the next 4 Fs: Food, Fitness, Friends, and Fun over the next 4 weeks. I hope that you will share your success story or any questions about health transformation with me here:

catherine@sugarfreedom.com

Until next time, be well, and Eat For Yourself,

Catherine Gordon: Author of Sugar Freedom.

Categories
weight loss

The Top Three Weight Loss Myths

 And what to do about them.

The top three weight loss myths are:

1. Eat Less

2. Move More

3. No Pain No Gain

These three myths have caused enormous suffering to the countless individuals who have struggled to lose weight after cheap food became abundant and skinny bodies became fashionable in many parts of the world during the last century.

The three big myths all have something in common. They violate the Einstein Rule which is:

“Solutions must always be as simple as possible, but not simpler.”

All three myths over-simplify weight loss to a devastating degree, especially for people who respond to popular diet and exercise programs by experiencing hunger, fatigue, and injury.

My experience with long term recovery from obesity, and as a personal trainer, certified nutrition specialist, and body transformation coach has taught me that people who have the physiological tendency to store fat in response to the Standard American Diet simply cannot get leaner with  Standard American Weight Loss Advice.

Let’s take a closer look at myth number one.

“Eat Less.” The two biggest promoters of fat building are hunger and cravings for fast foods.  Naturally slender people in a state of good physical health have very little trouble choosing nourishing foods. They eat to satiety and get on with life. 

People who tend to store food as fat, whether this is a result of genetics, life events, economics, or  environment increase appetite to the point of uncontrollable cravings when they try to eat less by counting calories.  What gets measured gets managed, and counting calories with apps and food labels makes it easy, so it’s no surprise that people try this first. 

The trouble is that the foods with fewer calories rarely deliver the amount of nourishment and satisfaction required to turn off the drive to eat.  This leads to the anxiety and frustration that can only be relieved by a fast hit of hyper-palatable foods. Once you get on this hunger, craving, overeating roller coaster it takes a highly nutritious eating plan to get you back on solid ground again.

This plan is simple: adequate protein, carbohydrates, and fat for energy and satiety. (But not too much of either one.) The trouble is that these foods aren’t the ones that are advertised, marketed, and offered to you at every turn. They are the foods you find at the farmer’s market, the butcher, and in the dairy case.  These are not the foods you find at work, in line at the the places you shop, or at the drive thru window. 

Fat burning, weight releasing, inflammation healing foods generally require you to plan, shop, and prepare. I wrote Sugar Freedom in 2013 to demonstrate exactly how I planned meals, shopped, and prepared food in order to overcome obesity and help my clients and readers literally lose thousands of pounds and inches. 

 I believe that you will discover your best diet when you take the time to ask, “What foods nourish and satisfy me?  What foods make me feel good, not just while I’m eating them, but after I’m done?”  The antidote for mythical diet advice is to address the quality of your food and how you react to it before you try to change the quantity of what you eat. 

Once your nutritional needs are met, you will have the freedom to adjust how much and how often you eat, because you have replaced the foods that were over stimulating your appetite.

The most important take away is this: trying to eat less of foods that have been specifically developed to cause cravings and drive consumption will only cause more cravings, hunger, and frustration.

The old advice of eating like your grandparents, shopping the outside aisles off the grocery store, and reserving treats for special occasions is actually a lot more helpful than, “Eat less.”

In my next blog post, I will address myth number two, and share my experience with what works better.

Then I’ll move on to myth number three. All of these myths apply to the goal of finding the individual process that leads you to good health.

Until then be well, and eat for yourself.

Categories
Fat Loss Menus weight loss

My Keto Diet Plan

A Very Low Carbohydrate Plan.

It has been an eye-opening experience to read and answer questions about weight loss on Quora.com.

When I was a personal trainer and I had my fitness studio, I would often ask what people want when it comes to a nutrition and training program. The simple answer is that they want results.

My history with significant long term weight loss taught me that reducing carbohydrates and building muscle reliably causes fat loss and reshapes the body. When I would offer body transformation challenges at Gordon Studio, nine out of ten participants would lose weight over the six week course, and even the few clients who didn’t lose pounds would lose several inches in all the right places. I even had one student who lost two sizes while staying at the same weight.

Now that I am focused on my creative work as a singer, dancer, and musician I will be sharing my personal program for fitness and nutrition. My new motto, “Eat for Yourself,” encourages my readers here, and my viewers at The Sugar Freedom Channel To find what works for them when it comes to food.

My two essential key’s to permanent weight, fat, and inch loss are:

  1. Drop Sugar.
  2. Lift Weight.

The info-graphic you see above is the macro-nutrient plan I will be using for the next nine weeks to optimize my “instrument” as a performer: my body.

I will share the journey here for accountability, and because it was the success of other women like me who had cut carbs and used resistance training to get lean, healthier, and happier that made me believe I could change for the better myself.

The Sugar Freedom Diet at sugarfreedom.com contains the food lists, and many of the recipes and meal plans I will be using, but I will be limiting my carbohydrates to 10 total grams per day instead of the 20 grams that are listed in the Sugar Strike. This gives me a good sized salad and a serving of a low-carb cooked vegetable each day. My experience with the Steak and Egg diet and Carnivore has taught me that I really can function well without carbs, but I did discover back in 2017 that a combination of very low carb and lifting was the best plan I have ever followed, so for the next nine weeks I will be comparing this plan with the no-plant food plan I have tested since 2018.

Post menopause, I have discovered that I need to find the levels of carbohydrate restriction and fitness training that give me the best chance to dance, create, and perform with freedom. I look forward to sharing what I learn with you.

As always, be well and eat for yourself,

Catherine Gordon

Categories
Motivation weight loss

Summer: Make It Your Sugar Free Season.

For years now, I have called the 5th of July Sugar Freedom Day. There is something about Summer in the USA that makes it easier to replace sugar, grains, seed oils, and the cheap junk foods that are made from them with the un-processed foods that are available locally.

In our county, the farmer’s markets are open, and locally raised meat and eggs are plentiful. All of the ingredients of the Sugar Freedom food plan can be found in the outer aisles of your local grocery store as well.

In the garden, we’ve planted tomatoes, zucchini, radishes, carrots, and herbs, plus the blackberries will be ripe in a week or two. Once the appetite increasing, craving causing processed foods have been crossed off of your menu, natural local foods will taste simply wonderful, and they will satisfy your hunger without leaving you craving second helpings or a late night snack. Many of the videos I have posted at: YouTube.com/c/sugarfreedom reveal the science behind sugar cravings, addiction, and overeating. When you cut out sugar, grains, and seed oils inflammation heals, hunger hormones like leptin,ghrelin, and cortisol get back into balance, and eating a healthy diet becomes simple and natural.

An omelet made with local eggs at breakfast, a fresh tossed salad with roasted chicken at lunch, and a rib-eye steak with broccoli for dinner Is so satisfying that the sweet, starchy foods I used to crave are simply forgotten. With Sugar Freedom, my readers and I have been able to not only change what we eat, we have been able to change what we want to eat. That has made all the difference.

Categories
Motivation weight loss

Pictures of my Venus Factor Results

In order to get the body I wanted, I had to cut carbs and cardio. The Venus Factor helped.

When I was eight years old, my pediatrician put me on a diet. He told me to count calories, and he told my mother that I needed more exercise. She put me on the swim team, not because I enjoyed swimming, but because she was told that it would help me burn calories. She took away eggs, bacon, and most foods that contained plenty of natural fat and protein, and replaced them with food that were lower in fat and calories.

I remember one evening before swim practice that my sister and I split a can of Spaghetti-O’s for dinner. I couldn’t understand why I was hungrier after consuming that serving of canned pasta than I was when I sat down to eat. When I got to practice and started swimming, I was tired after just a few laps, and I was miserable and exhausted by the end of the lesson. That night, I snuck down to the kitchen, and got in trouble for sneaking cheese out of the refrigerator.

Over the next few years, I learned how to get away with doing less when I was forced to exercise, and how to sneak and hold food when no one was watching. I don’t know exactly how much sugary starchy food I wolfed down hiding in the garage, but I was enough to keep me overweight until I started smoking at age 15.

Now I know that what drove me to limit my exercise and sneak food was the devastating one two punch of excessive carbs and cardio. In 2008, I finally learned a way of working out that didn’t leave me hurting and hungry. That was resistance training with weights, and it made all the difference in the world.

I agree with many health and fitness experts that 80% of weight loss depends on the food you eat, but the shape and composition on your body are powerfully affected by the kind of exercise you do. Just yesterday, I returned to the Venus Factor system that helped me get leaner, stronger, and more defined almost ten years ago. You can learn about the program by clicking on this link ===>Click Here<===. Note that I do get a commission when anyone buys the program through my link.

That being said, if you do purchase and join up, you will find me on the Venus Forum for the next 12 weeks and beyond, sharing my tips and strategies for sticking to your training program. The Venus Factor 2.0 program also contains a complete nutrition system, but you can continue following Sugar Freedom while you do the fitness program. That’s what I did, and still do, and you can see the results in the pictures above.

Here is the link again ==>Click Here For Venus Factor 2.0<===.

Thanks for reading, please comment with any questions, and see you on the forum.

Categories
How to get off of sugar. Motivation weight loss

The Little Black Dress Challenge Is On.

Begins January 24th
Begins January 24th

Do you know what keeps me up at night as a personal trainer and fitness nutrition specialist?  This question: is it wrong to focus on appearance more than health?

The ideal figure of the past 40 years has become so thin that fitness professionals need to be cautious about chasing fashion at the expense of health, strength, and vitality.  It’s hard to live a fulfilling life when you’re walking around hungry all the time!

Still, I am so proud of the results my readers and clients have achieved during our challenges.  I asked Cherie, who did our first LBD challenge and lost 10 pounds and 13 inches in six weeks, what I should call the challenge going forward.  She said that “Little Black Dress,” was the right name because it described what she wanted: to look wonderful when dressing up.  She’s right, LBD isn’t about getting super skinny, it’s about looking your best and having confidence, not just on special occasions, but every day.

Plus, the great thing about this challenge is that you can get that tight dress, or pair of pants for the guys, out of the back of the closet, and use it as your gauge for success.  That way it doesn’t need to be all about the scale.

Now here is the best part: anyone who has purchased the Sugar Freedom program is invited to take the challenge as a free bonus!  That’s right: I will send you the new LBD meal plans, and add you to the LBD Challenge group on Facebook if you simply e-mail me with the phrase: LBD Challenge in the subject line.

All I ask is that you drop me a line describing your experience with the program at the end of the challenge.  Join me for accountability, recipes, meal plans, and the training you need to get results at home or the gym.  Training will be posted in the private Facebook group.  If you want a plan designed just for you, e-mail me: catherine@sugarfreedom.com, and I will create a plan that takes into account your equipment, skill level, and the number of days per week you have to train, for just $50.

Women and men just like you have literally lost thousands of pounds and inches with my programs, and the LBD Challenge is one of the most popular I have ever presented.  Join us to drop a size by Valentine’s Day, and 2 sizes by the end of the six week challenge.  If you have the Sugar Freedom program, it’s free!

Categories
How to get off of sugar. weight loss

I’m not normal. That’s why I can help.

By the time I was six years old, I had started to figure out that I was different from my slender sisters.

They were a few years older than me, and they never ever seemed to be as hungry as I was.  I almost always cleaned my plate, and asked for more, but my sisters, especially Nancy who was two years older than me, almost always had to be encouraged and cajoled to eat enough.

After I was put on my first calorie counting diet at age eight, things got worse.

I remember always being hungry, sneaking food, and getting fatter.

I remember all of the names people used to call me.  My friends and family used cute names like Chubette, Pudgeball, Weeble, and Melon Belly.  They wanted me to lose weight because they wanted me to be healthy and happy.

They also wanted me to lose weight because I embarrassed them.

I was willing anything to make the people around me proud, happy, and kind, so when I discovered that cigarettes and Dexatrim could curb my ravenous appetite I started smoking and taking diet pills almost every day.

For the next 20 years, I smoked when I was hungry, and that kept me from becoming obese.

Then, I met the love of my life and we decided to marry and have a child.  I quit smoking, became pregnant, and I started to gain weight at a shocking rate.

Years of research and study as a trainer and nutrition specialist have shown me that I was suffering from insulin resistance.  Gestational diabetes was suspected when my blood sugar rose, and I developed pregnancy induced hypertension.

Thank goodness our son was born healthy, but my weight had soared from 125 to more than 205, and after delivery it didn’t want to come off.  I took seven years of cardio and low fat dieting to get my weight down to 165: still clinically obese.

It wasn’t until I stopped trying to diet and exercise like a “normal” person that the excess fat came off for good.

Normal people seem to be able to lose fat by cutting calories and doing more exercise.  The trouble is that normal low fat foods like bananas, oatmeal, and low fat yogurt make me ravenously hungry.

Yes, you read that right.  Some of my most powerful over eating triggers are bananas, grapes, whole wheat bread, and rice cakes of all things!  No wonder I couldn’t overcome obesity for seven years, even though I was doing up to 12 hours of cardio a week!

Yes, you read that right.  Some of my most powerful over eating triggers are bananas, grapes, whole wheat bread, and rice cakes of all things!  No wonder I couldn’t overcome obesity for seven years, even though I was doing up to 12 hours of cardio a week. On top of that, the cardio wasn’t making me leaner, it was making me hungrier.

Back in 2008 everything changed.  I started doing body weight intervals, and lifting weights.   At the same time, I stopped eating sugar and grains.  I lost all the weight I wanted to, and I never gained it back.

Two years ago, I began offering fat loss challenges to my readers and clients.  Our next challenge begins on November 1st., and I want you to join me in giving up sugar and grains for six weeks.

You will receive six weeks of meal plans, including recipes, shopping lists, and troubleshooting tips.

We will also train three times per week, and we will support each other on a private Facebook page.

In addition, everyone will will receive one 20 minute coaching call each week.

Finally, if you take before and after photos, and share them with me and the private group, you will be eligible to win a $250.00 prize for the most inspiring transformation.  This will be voted on by me and the participants only.

The cost is $99.  I will send you an invoice through Paypal.com.

Simply send an e-mail to me:

catherine@sugarfreedom.com and tell me you want to join the challenge.

The average result for those who complete the challenge is a loss of ten pounds of fat.  One of my clients, Mauri C.,  lost a stunning 22 pounds in six weeks.

If you have tried “Normal” weight loss plans without getting the results you want, it’s time to work with a coach who has overcome overweight and obesity herself, while helping her clients and readers lose thousands of pounds and inches.

Categories
How to get off of sugar. weight loss

Proof: You have been lied to about sugar and saturated fat.

I have suspected for years that the American public has been lied to about the effects of sugar and saturated fat on health, especially heart disease.  Finally, postdoctoral fellow and researcher  Cristin E. Kearns has uncovered documents that prove that the sugar industry paid scientists to shift the blame for rising rates of heart disease from sugar to saturated fat.

Here is a quote from the article that was published in the New York Times:

“The sugar industry paid scientists in the 1960s to play down the link between sugar and heart disease and promote saturated fat as the culprit instead, newly released historical documents show.

The internal sugar industry documents, recently discovered by a researcher at the University of California, San Francisco, and published Monday in JAMA Internal Medicine, suggest that five decades of research into the role of nutrition and heart disease, including many of today’s dietary recommendations, may have been largely shaped by the sugar industry.

“They were able to derail the discussion about sugar for decades,” said Stanton Glantz, a professor of medicine at U.C.S.F. and an author of the JAMA Internal Medicine paper.”

I want to urge you to read the entire article, especially if you suspect that sugar has impacted your health.

http://www.nytimes.com/2016/09/13/well/eat/how-the-sugar-industry-shifted-blame-to-fat.

This is about so much more than the theory that sugar consumption drives fat storage and accelerates aging.  This is about studies and government regulations that tell us to eat a certain way in order to prevent the number one cause of death in our nation: heart disease.

Yes, I cut sugar, and the grains that break down into sugar, out of my diet in order to lose weight and look younger.  I changed my diet because I want to sing and dance and look my best for as long as I possibly can.  I wrote Sugar Freedom in order to offer my solution to other people like me who couldn’t stop eating sugar and starch without eliminating it permanently.  I became a trainer and coach because I wanted to turn my cause into my livelihood.

Until I read that article, I admit that I felt some concern over studies that conflict with my experience.  There are large studies that show a correlation between eating red meat and saturated fat and shorter lifespan.  Here is my theory on that correlation:

I believe that eating saturated fat is healthy, but only in the absence of sugar, and the foods that break down into sugar.  So that means that a serving of grass fed organic beef with a side of spinach and garlic sautéed in pastured butter is incredibly healthy.  Take that beef and put it on a bun made with wheat and top it with ketchup made with sugar, and that dish isn’t healthy anymore, due to the insulin raising and inflammatory effects of the condiment and the bun.

I wish the formula for fat loss and appetite management was simpler.  It would be so easy to sell a diet that just cut sugar and not whole grains.  It would be so easy to sell a diet that told you to cheat with whatever food or drink that you wanted very week-end.  Sugar Freedom is not for the casual dieter who wants to drop a few pounds.  Pardon the drama, but for me and many of my clients, getting off of sugar and grain is a matter of life and death.

I used to be scared to share my story and my solution.

No more.

If any other diet works for you: Weight Watchers, Dukan, Ornish, that is wonderful.  Please, go ahead and try portion control and calorie restriction first.  If you absolutely have to get off of sugar and grains, then please, take the quiz on this page, try the free sample menu, and if you find that it works, join us.

catherine@sugarfreedom.com

Categories
Fat Loss Menus Motivation Tools For Weight Loss weight loss

Three Diet Fixes You Can Use Right Now

Three Diet Fixes You Can Use Right Now

1.  Find out exactly how much you are eating with www.fatsecret.com

Fat secret is a totally free, easy to use, and accurate food and calorie tracker that gives you the information you need in order to be confident that you are following your food plan correctly.  For example, if you are starting a Ketogenic diet, you need to make sure that you are eating 20 grams or less of carbohydrates a day in order to get into nutritional ketosis for the first time.

If you are training to build muscle, you may be following the advice to get one gram of protein per pound of your lean body weight.  It’s pretty hard to get the results you want if you’re guessing, so it’s always best to have an accurate tracking program.

2.  Simplify Your Menus

You don’t need to prepare elaborate meals in order to create satisfying meals that you actually want to eat.  As a matter of fact, studies show that a little less variety helps to reduce appetite.  That way you eat less automatically.  This is a strategy I have literally been using for years, and it never fails.

Here’s how:  I pick 3 proteins, 3 carbs, and 3 fats as the basis of my meals for the day.  I have even used the same foods for 3 days in a row if I absolutely have to shed fat fast.  Here is an example of a daily meal plan using this tip:

Proteins:  Eggs, Shrimp, Chicken.  Carbohydrates: Avocado, Romaine Lettuce, Tomatoes.  Fats: Cream, Avocado Oil, Olive Oil

Breakfast: 2 scrambled eggs, 1/4 avocado, shrimp.

Lunch: Chicken breast, romaine lettuce, tomatoes, 1/4 avocado

Dinner: Shrimp, romaine lettuce, tomato, hard boiled egg.

Olive oil and vinegar dressing, and 1T home made mayo (made with avocado oil, 1 egg yolk, lemon juice, and cider vinegar) are included to make these meals enjoyable without over stimulating my appetite.

3. Slow Down and Chew Every Bite.

Recently, I was shocked to learn that eating too fats was a common cause of stomach bloating.  Imagine, instead of doing all those crunches that really don’t help to get you a flatter belly, you could simply slow down and enjoy your food.

Try this experiment: see what happens when you try to chew each bite 30 times.  By practicing the 30 bite technique, a healthy sewing pace of 20 per bite will become natural and normal.

My readers, clients, and I can assure you that quick fixes like these have helped us lose up to 5 pounds in three days.

If you want to simplify your workout, I highly recommend The Venus Factor plan that you can find at this link: ===>Click Here<===

I used this program to get fantastic results before I became a personal trainer.  The entire program can be done with Dumb Bells, which is a big plus if you train at home, or in a busy gym where the bar bells and the squat rack are often taken!

I hope this report was helpful, and I want you to e-mail me: catherine@sugarfreedom.com if you need tips, strategy, or coaching to help you reach your goals.

P.S.: E-mail me if you want to join the free Facebook Accountability Challenge that starts September 6th.