====================== THE FAT LOSS CHALLENGE ====================== A CLEARLY-DEFINED STRATEGY to get you thinking about your weight problem and how to tackle it successfully. FLC is for Fat people who know they’re fat and are seriously committed to turning their life around. If that’s You then this is gonna be a revelation. READ THE FULL PRESENTATION FOR FREE AT: ==> http://www.ThinVibe.com

1. 3 Simple Rules That Drop Body Fat
Without Starving Yourself!
Beach season is coming... Are you going to have the
body you want? When you take your shirt off, will
people look AT you or AWAY from you?
The good news is that you're closer to having the body
you want than you may think. In this free report, I'm
going to lay out the fundamental components to getting

2. in shape and finally achieving that ripped physique
you've always wanted.
There is a core element to doing this: maintaining a
"diet" that actually works.
Let's get into it!
It's been proven time and time again: you can lose
weight simply from eating healthy.
You don't need the latest and greatest "fad diet" to
make it work, either.
All you need is to understand the mechanics of what
goes into a healthy diet and what makes you actually
lose weight.
Yes, there are "guidelines" you should follow - and
I'm going to get into those.
But the first thing I need to say is this:

3. The most successful diet isn't a "diet" at all... It's
a change in your habits and lifestyle.
So many people drop the ball and lack commitment to a
program because they associate "diet" with starvation,
deprivation, and in general: pain.
Furthermore, even people that DO succeed with diet
programs end up gaining most (if not all) of it back
because they don't incorporate lasting changes in
their life.
So when the "diet program" is up - say in 30 or 60
days or however long it lasts - they resume their
former unhealthy eating habits and they undo all their
hard work.
When you restructure your habits and lifestyle though,
it's a permanent fix. You're not "on a diet"... You
reconfigure your nutrition intake and lifestyle to
become a healthy person.

4. THAT is how you truly succeed with diets.
Because knowing what to do to get started is so
important to your success right out of the gate
you should do yourself a favor and check out the
proven 10-step fat loss program from ...
www.ThinVibe.com
Now that that's out of the way, let's get into the
"meat and potatoes" of a healthy diet (pun intended!).
There are a handful of ground rules that you need to
understand - all of which compose a balanced diet that
will drop the pounds in as easy of a way as possible -
without breaking the bank.
Rule #1: Moderate your calories
Did you know that there's a strong correlation between
how many calories you consume and how much you weigh?
Most of us don't like to admit just HOW bad we eat,
but here's a challenge that may shock you:

5. For one whole day, write down everything you eat.
EVERYTHING. Don't leave anything out. Include
everything from the cup of coffee in the morning to
the handful of almonds you sneak before bed.
Write it all down... Every nitty gritty detail.
A healthy person should have their bodyweight X 10 in
calories each day. That's called their "Maintenance
caloric intake", the number of calories you need to
consume to maintain your bodyweight.
Sadly, most people blow that out of the water each
day, which leads to weight GAIN - even with working
exercise into their schedule.
Figuring out how much you eat versus how much you NEED
to eat if you want to lose weight is the first step.
When you want to LOSE weight, you need to consume
below your maintenance calorie number each day. In
short, you need a calorie deficiency.

6. With a balanced meal plan though, this is easily done.
But a calorie deficiency is mandatory for shedding the
pounds.
Rule #2: Focus on your Macros
There are three primary "macronutrients" that compose
your diet: protein, carbohydrates and fats.
For a healthy diet that's conducive to weight loss,
you need to restructure how much of each one you're
likely getting right now.
To lose weight, you'll want protein to compose most of
your diet, accounting for up to 50% of the nutrients
you consume. Typically, each day you want to consume 1
gram of protein for each pound of your goal weight.
So if you're a 190 pounds and your goal weight is to
be 180, then each day you want to try to shoot for 180
grams of protein.

7. Here's the thing with protein though: most of your
protein will come from meats and fish. If you're
trying to cram all your protein in on a diet like
this, then you're not eating small, starvation-like
quantities of food.
That's the best thing with this kind of food
structure: you're never crazy hungry because protein
leaves you feeling full and satisfied.
Next is carbohydrates (carbs, for short). Typically
you'll want between 30% and 40% of your diet to be
carbs.
There are tons of "low carb" diets out there, but in
reality you don't need to cut them out entirely.
Simply limit your intake of carbs and you'll be fine.
Finally, the remaining 10-20% of your diet should be
fats.
Now, there are good and bad fats.

8. Trans Fat, for example, is one you want to steer
completely clear from. It's harmful and damaging
to your body - to say the least.
The fats you'll want to focus on are called
"Monounsaturated fats" and "Polyunsaturated fats".
Those are the good fats, which have a whole slew of
healthy benefits.
One of those benefits is that they can promote weight
loss, which is why you want to try to work them into
most of your meals (if not all of your meals).
You'll find these "good fats" in foods such as nuts
and seeds, oils (like olive oil and macadamia oil),
olives, peanut better and salmon.
Rule #3: Don't go more than 4 hours without
eating a meal
This is perhaps the biggest one, and one that leads to
the biggest failure with diets.

9. Most people think they need to eat LESS on a diet, so
they don't eat at all. That, or they wait a long time
between meals thinking they're not eating so they'll
lose weight.
That's just stupid.
Being on a "diet" doesn't mean you eat less... it
means you eat BETTER. Sure, you need to restrict your
calories, but that doesn't mean you need to starve
yourself.
You should shoot for 400-calorie meals, and never go
more than 4 hours without eating. When you do, you
just get hungrier and hungrier and it makes splurging
almost inevitable.
When you eat every 3-4 hours, you're constantly
supplying your body with energy and fuel to keep
going, but you're doing it in a manageable way.
See, your body can only digest so much at a time. When
it hits its limit, everything else is waste. When you

10. have smaller meals but more frequently - especially
healthier ones - your body can digest everything and
you're not left with anything left over... To be
potentially stored as fat.
Bottom line: if you want to lose weight, eat more
regularly. When you do, you'll feel satisfied all day
and you won't get so hungry that you over-indulge,
ruining your all your efforts.
So that's it for a balanced diet, but one that
actually works. These ground rules are extremely
important, and if you follow them you WILL see
results.

11. The Fat Loss Challenge Covers All The
Proven & True Steps To Natural And
Healthy Weight Loss!
1. Preparation.
2. Timing your meals.
3. How much to eat.
4. Where to eat.
5. How to eat.
6. Cooking for yourself.
7. Dealing with sugar.
8. Dealing with fat.
9. How to sleep.
10. How much to exercise.
If you’re seriously overweight, or FAT, as I
prefer to call it, and if you’ve pretty much had it
with conventional diets, then the Fat Loss
Challenge is exactly what you need.
www.ThinVibe.com
Success is available to any person that
patiently works towards a Goal!
Copyright © Amelia Payne – ThinVibe.com