SkinnyExpress https://skinnyexpress.com Thu, 04 Jan 2018 17:10:45 +0000 en-US hourly 1 https://wordpress.org/?v=4.8.5 How To Lose Weight Fast – A [Guide] By The Skinny Express! https://skinnyexpress.com/how-to-lose-weight-fast https://skinnyexpress.com/how-to-lose-weight-fast#respond Sun, 25 Sep 2016 10:27:16 +0000 https://skinnyexpress.com/?p=1509 The system you’re about to learn is very simple but I guarantee that if you follow it you’ll be amazed at how fast and easily you lose weight.

Ya’ know, for years I struggled to lose weight, I followed all the latest trends that would ultimately end up getting me nowhere.

Eventually I started to put the pieces of the puzzle together and I figured out what really works.

So I’m writing this guide to give you a systematic approach to losing weight fast. This is a system that really works..

Question: Did you know that losing weight is all about calories in vs calories out?

It’s true, if you burn off more calories than you consume then you’ll lose weight.

Anyway, let me give you an overview of the system before we get started..

calorie-countingTracking Calories..

First of all you need to get serious about tracking calories burned and consumed. If you don’t know how many calories you’re burning off and consuming then you may as well give up on the thought of losing weight.

When you know how many calories you are burning off then you can create a calorie deficit. I’ll explain more in a minute.

Thankfully tracking your calories is actually pretty easy!

healthy-eating-dietEating Right..

Then I’m going to talk about dieting and what to eat.

The best diet when it comes to losing weight is a low carb diet and I’ll explain why in a minute.

exercise-lose-weight-fastExercise..

Next up we have exercise. Hate it or love it, exercise works. It has amazing benefits that go far beyond just helping you to lose weight.

You can lose weight without exercising but I just think that when you get into the routine of exercising you’ll start to feel so much better.

intermittent-fasting-weight-lossIntermittent Fasting..

Next up we have intermittent fasting. It’s easy to do and it’s amazing at burning fat. I’ll tell you all about it in a minute.

Supplements..weight-loss-supplements

And lastly I’m going tell you what supplements I use that will not only improve your health but also help you lose weight too!

It may sound like a lot to take in but when you get to know the system you’ll find it easy to understand and you’ll start losing weight very fast!

So here’s the contents of this guide in case you want to skip to a part..

Contents: Here’s what I’m going to be talking about in this guide..

And don’t forget to leave a comment!

So let’s get started!

Part 1 – The Calorie Deficit

Every single minute of the day you are burning off calories. The more you move the more calories you burn.

If you eat more calories than you burn off then you will gain weight.

Let’s say for example that on any given day you burn off 2,000 calories but you eat 2,500 calories.

Well over time that extra 500 calories per day adds up and will cause you to gain weight.

For every 3,500 extra calories you eat you will gain around 1lb of fat.

So by eating that extra 500 calories per day you’re gaining about 1lb per week. And that’s just from eating an extra 500 calories, that’s just a couple of chocolate bars.

Many people eat a lot more than 500 calories extra per day so it’s easy to see how quickly those pounds can pile on if you’re not careful!

On the other hand we can also use this formula in reverse to help us lose weight!

Again let’s say for example that on any given day you burn around 2,000 calories.

Well what do you think would happen if you only ate 1,500 calories per day even though you are burning off 2,000?

You guessed it You’ll lose weight.

By eating 500 calories less per day than you actually burn off you will lose around 1lb of fat per week.

500 calories x 7 days = 3,500 calories burned off = 1lb lost

But how do you figure out how many calories you’re actually burning off everyday so that you can create your calorie deficit and lose weight?

fitbit-watches-weight-lossWell the most accurate way is to get yourself a FitBit watch as it will keep track of your heart rate constantly and calculate how many calories you are burning throughout the day.

If you decide to buy a FitBit watch then here’s what I recommend you do..

If for example your FitBit tells you on a Monday that you burned off 2,000 calories then on Tuesday you eat 1,500 calories.

And if on the Tuesday your FitBit tracked that you burned off 2,300 calories then on Wednesday you eat 1,800 calories.

So whatever your FitBit tells you that you burned off that day you will eat that number minus 500 calories the next day.

This way you’re constantly at a 500 calorie per day deficit and you’re always eating the mathematically perfect amount every day to ensure you lose weight.

I recommend a 500 calorie per day deficit however you can go up to a 1,000 calories per day deficit if you like.

I don’t recommend lowering your calories by more than 1,000 per day because then you won’t be eating enough and you’ll just tire yourself out.

Part 2 – Mastering Your Diet

Now that you know how many calories you need to eat in order to lose weight you also need to keep track of how many calories you’re consuming so that you don’t go over your limit.

So how do you keep track of your calories?

Well I use and recommend the MyFitnessPal website to log everything that you’re eating.

It will count your calories and tell you how many you’ve consumed that day.

What To Eat..

So this is really important..

First of all I recommend a low carbohydrate diet if you’re trying to lose weight.

That’s because carbs are for energy and when you’re on a low carb diet your body starts to lack the energy it needs to get you through the day.

Your body usually gets it’s energy from stored glycogen from the carbs that you’ve eaten but when you’re on a low carb diet these glycogen stores are low.

So the next place your body will look for energy is your fat stores.

So when you lower your carbs and calories your body almost becomes a fat burning machine!

The only problem with this is that because your energy levels are low it can make you feel tired and maybe even a bit cranky.

There are 2 ways we can conquer this tiredness..

  1. You may have lowered your calories too much so try eating a little more but make sure that you’re still at a calorie deficit.
  2. Use a supplement. I’ll explain more about the products I use in a minute but the one supplement I 100% recommend if you want to lose weight is Phen375.

It’s a fat burner, energy booster and appetite suppressant so it goes really well with the system I’m sharing with you today!

Anyway getting back to what you should be eating..

All foods are made up of carbohydrates, proteins and fat.

If you’re going to lower your carb intake then you’re going to need to get those other calories from somewhere else, i.e protein.

This means that you’re going to need to track your macros, which thankfully our good friend MyFitnessPal makes super easy.

Macros are macronutrients and it’s just a fancy way of saying what food is made up of.

For example here are the macronutrients of 100 grams of tinned tuna..

tuna100 grams contains;
-113 calories
-0.5 grams of fat
-0 grams of carbohydrates
-27 grams of protein

So as you can see 100 grams of tinned tuna is mostly made up of the macronutrient protein.

It contains almost no fat or carbs. So Tuna is great for a low carb diet as it’s low in carbs and has lots of protein.

When I’m on a low carb diet I try to get 50% of my macros from protein, 30% from carbs and 20% from fats.

Inside MyFitnessPal you can change your macronutrients settings by going to http://www.myfitnesspal.com/account/my_goals

When I’m on a low carb diet I set it like this..

macronutrients-fat-loss

Tip: Always pre-plan your meals in the morning to fit your calorie and macro goals.

For example if you know that today you’re supposed to eat 1,500 calories and your macros are supposed to be 50% protein, 30% carbs and 20% fats then log onto MyFitnessPal and invent a meal plan that matches those numbers.

That way you know exactly what you’re supposed to eat that day so when it comes to breakfast, lunch and dinner time all you need to do is follow your pre-prepared meal plan.

After you’ve done this a few times creating a meal plan becomes really easy. Plus with MyFitnessPal you can copy meals from previous days so you don’t need to come up with meal plans from scratch when you’ve done it a few times.

It’s important to eat healthy so here are some of the foods that I recommend you add to your meal plans..

Foods high in protein:

  • Tuna
  • Cod and other lean fish
  • Chicken breast
  • Turkey breast
  • Red kidney beans
  • Whey protein powder
  • Egg whites

Healthy carbs:

  • Vegetables: Broccoli, green beans, peas, carrots
  • Fruit: Blueberries, bananas, apples, red grapes etc. (Fruits tend to have lots of sugar so although they’re healthy don’t eat too much.)
  • Sweet potatoes
  • Organic rolled oats (Be careful because these are very high in carbohydrates.)
  • Raisins
  • Brown rice (also high in protein but very high in carbs.)
  • Spinach
  • Bell peppers

Healthy fats:

Remember to be careful because fats tend to contain a high amount of calories!

  • Olive oil
  • Rapeseed oil
  • Egg yolks
  • Brazil nuts
  • Almonds

Real life example..

So let’s say for example that yesterday I burned off 1,700 calories according to my FitBit watch.

And because I’m trying to lose weight I’m on a 500 calorie per day deficit.

So today I’m going to eat 1,200 calories.

Now because I’m on a low carb diet I am going to get 50% of my calories from protein, 30% from carbs and 20% from fats.

So first thing in the morning I log into MyFitnessPal and go to http://www.myfitnesspal.com/account/my_goals and I set my calorie limit to 1,200 and my macros to 50,30,20. Like this..

myfitnesspal-lose-weight-fast-guide

I then create a meal plan to try and fit those numbers for the day.

Below is a meal plan I made up to fit 1,200 calories using some of the healthy foods I listed above..

example-meal-plan

You can see this meal plan here – http://www.myfitnesspal.com/food/diary/TheSkinnyExpress?date=2016-09-24

As you can see I’m 1 gram under on my carbs and fat and I’ve gone 1 gram over on my protein but that’s fine because it doesn’t have to be perfect.

With this meal plan I also have 72 calories left over so I’ll eat an apple as a snack if I get hungry.

Now all you have to do when it comes to meal times is follow the plan! Simples. 🙂

Part 3 – Fasting To Burn Fat

Now let’s move on to intermittent fasting..

If you’ve never heard of intermittent fasting before then your first thought may be “err, fasting, isn’t that dangerous?”

Well not only is intermittent fasting safe and easy to do, it’s also great at helping you burn fat.

I.F is basically when you take a short break from eating now and again.

Now because you’re on a low carb diet and on a caloric deficit you don’t want to do I.F too often or you’ll wear yourself out.

But every 3-4 days I recommend that after you finish eating your dinner you don’t eat again until afternoon the next day.

Here’s what happens when you do this..

  1. After about 12 hours of not eating your body becomes fasted.
  2. During the first few hours that you wake up and don’t eat your body will burn through all of your stored glycogen for energy.
  3. By late morning you will start to feel a bit low on energy. By this time your body is starting to burn fat for energy.

exercise-fastedNow at this point your body has become a fat burning machine so this is the perfect time to do some exercise.

When you exercise in this fasted state you turn your body from a fat burning machine to a fat burning incinerator! 🔥

When it comes to exercise I actually recommend the P90X3 program which only lasts 30 minutes but it’s intense so it’s perfect for an end of fast workout.

The truth is that in this fasted state it doesn’t really matter what exercise you do as long as you just get moving. The more you move the more fat you’ll be burning.

I recommend doing at least 20 minutes of exercise though.

Here’s some ideas:

  • Run on a treadmill
  • Weight lifting
  • Vinyasa yoga in a heated room
  • Swimming
  • Running

Personally I like to do P90X3 or run for 30 minutes on a treadmill but if you can’t do intense exercise right now then just do whatever you can manage. How about a walk?

After I’ve exercised at about 11am I’ll then shower and leave it an hour before eating.

On fasting days I still eat breakfast, lunch and dinner but I’ll just eat my breakfast at about 1pm, lunch at about 4:30pm and dinner at about 8pm.

So that’s how to add intermittent fasting into your life.

If you’re trying to lose weight then I recommend you do this once every 3-4 days however if you find that’s too much for you then once per week is fine.

I just think that it’s a great way to burn fat so try it at least once!

On the days that you’re not doing intermittent fasting I still recommend doing exercise!

Experts say you should get a sweat on for at least 20 minutes per day because it’s good for you, however I like to take at least one day off per week just to chill. Usually I wont exercise on a Sunday, but that’s just me.

Part 4 – Supplements For Health And Weight Loss

In a minute I’ll give you the quick start guide and sum up the system but first I just want to tell you about the supplements I use and recommend if you’re serious about your health and losing weight.

So here’s what I use..

multi-vitaminMulti vitamin: A multi vitamin is important when you’re on a calorie deficit because you may not be getting all the vitamins and minerals that your body needs.

Any good multi vitamin will do. There’s a bunch of them with good reviews on Amazon.

fish-oil-supplementOmega 3 Fish Oil: Not only is it good for the joints but it’s also good for the brain. I definitely noticed that my skin feels smoother after I started taking these as well.

probiotics-weight-lossA Probiotic: Good health starts from the gut. A good probiotic fills your gut with tons of good bacteria. It won’t help with weight loss but it’s good for overall health.

whey-proteinWhey protein: When you’re on a low carb diet and you’re trying to get 50% of your macros from Protein this can be a little difficult. You shouldn’t eat more than 1 can of tuna per day and sometimes you just don’t feel like cooking up some fish or chicken.

Whey protein is a great way to get some instant protein. Just 1 scoop contains the same amount as a whole tin of tuna!

So if you’re struggling to eat enough protein or you’re a vegetarian then get yourself some whey as it will make life a lot easier.

Plus it works out quite a bit cheaper than chicken and fish.

xtendBCAAs: Have you ever done some exercise and the next day felt as stiff as a board?

That’s because you didn’t take your recovery powder filled with amino acids. 🙂

When I first started doing resistance workouts with P90X3 I would wake up the next day and whatever body part I was working on the day before would just feel destroyed.

You should see me trying to walk down the stairs the day after doing leg day. It takes me about 10 minutes because my legs feel so stiff.

But amazingly after I started taking a recovery powder called Xtend immedietely after my workout I would wake up the next day feeling absolutely fine no matter how grueling the workout was the day before!

Amino acids work! They’re not essential but if you workout and start feeling stiff then I recommend them. The only one I’ve ever used is Xtend by a company called SciVation which you can get on Amazon.

marine-phytoplanktonMarine Phytoplankton: I’ll be writing a whole post on this soon.

It’s basically a super food that people are raving about. Since taking it I definitely feel healthier and more alert.

There’s just 2 problems with it. First of all it’s expensive and second it tastes absolutely disgusting.

When I say disgusting, I really mean it. I put it in some green tea with some lemon but I can still taste it even then, ergh.

However from my research Marine Phytoplankton is one of the healthiest foods in existence so I’m listing it here.

And last but not least the supplement which I wouldn’t be without and I absolutely 100% recommend if you’re trying to lose weight is..

phen375-fast-weight-lossPhen375

Here’s why I’m a fan of it..

1: First of all it’s an energy booster and when you’re on a caloric deficit and low on carbs and your doing intermittent fasting and exercising too you will definitely not be feeling energized.

In fact there will be times when you feel downright tired.

But after taking Phen375, even though I’m low on calories and should be feeling tired, I don’t.

After taking these I have the energy to exercise and get my work done. It makes me feel like I’m not on a calorie deficit at all. It just give you lots of energy.

2: The second reason I love Phen375 is because it’s an appetite suppressant.

The truth is that when you’re on a low calorie diet there will be times when all you can think about is food.

There’s just nothing you can do about it. Dieting makes you feel hungry, but when I take Phen375 it’s almost like the part of your brain that thinks about and craves food just gets switched off.

That’s why it’s amazing if you’re trying to lose weight and it goes really well with this system.

3: And lastly it’s also a fat burner. It causes thermogenic burn in the body which help you burn calories at a faster rate.

So yeah, I definitely recommend Phen375 if you’re trying to lose weight. You can buy it here.

So that’s how you lose weight the Skinny Express way, but we’re NOT done yet!

Now I know there’s a lot to take in so what I’m going to do now is sum everything up and put it into a quick start guide to help you start losing weight as fast as possible.

And then I’m going to explain a simple way to keep the weight off afterwards so that you never gain weight again!

The Quick Start Guide!

Step 1: Get yourself a FitBit watch and let it track how many calories you’re burning off every day.

Step 2: In order to lose weight you need a calorie deficit.

However many calories your FitBit watch tells you that you burned off one day, the next day eat 500 calories less than that number. So if you burned off 2,000 calories on a Monday then on a Tuesday eat 1,500 calories.

This way you’re on a 500 calorie per day deficit and you’re always burning off more calories than you’re consuming.

Step 3: Start eating a low-carb diet as it forces the body into burning fat for energy. I recommend getting 50% of your calories from Protein, 30% from carbs and 20% from fats.

Log everything that you eat into MyFitnessPal as it will track calories and macronutrients.

I recommend creating your meal plan for the day every morning so you know exactly what you need to eat that day.

For example if you know that today you need to eat 1,500 calories with 50% protein, 30% carbs and 20% fat then create a meal plan for the day that matches those numbers. Go to http://www.myfitnesspal.com/account/my_goals (when you are logged in) and then set it up like this.. (Remember, in the calories section you’ll enter however many calories you burned yesterday minus 500 for a calorie deficit.)

macronutrients-fat-loss

Again you can see an example meal plan here – http://www.myfitnesspal.com/food/diary/TheSkinnyExpress?date=2016-09-24

Step 4: Make intermittent fasting a part of your life. Combined with a low carb diet it’s amazing at helping you burn fat fast.

A simple way to do intermittent fasting is after you’ve eaten dinner, don’t eat again until around 1pm the next day.

You can burn fat even faster by exercising at the end of a fast!

I recommend fasting every 3-4 days however that isn’t set in stone.

Intermittent fasting is just a great way to burn fat so judge for yourself how often you feel like doing it.

I recommend at least once per week though.

Step 5: Try to exercise every day. Not only will it help you lose weight but when you get into the habit of exercising daily you’ll start to feel happier and healthier too.

Personally I find the best times to exercise are at the end of a fast at about 11:30am and on the days when I’m not fasting, first thing in the morning.

But that’s just me, you need to figure out for yourself when the best time to exercise is for you based on your schedule.

Step 6: Supplements are great. I take a multivitamin, fish oil, a probiotic, whey protein, xtend, marine phytoplankton and Phen375 or PhenQ is almost the same.

However supplements aren’t essential and you can definitely lose weight without them.

It will give your lots of energy, stop you from feeling hungry and help you burn fat faster so it goes great with this system.

So that’s the quick start guide to help. I hope everything makes sense to you.

If there’s something that you don’t quite understand or need help with then don’t be shy, leave a comment below!

Part 6 – Saying Goodbye To Fat Forever

Keeping the weight off after you’ve lost it is just as important as actually losing the weight in the first place.

So many people lose weight and then gain it back. 🙁

Here’s what you can do to keep the weight off..

So after you’ve lost weight your goal should be to maintain your new weight.

This means you’re going to eat a maintenance amount of calories. So instead of a calorie deficit you’ll be eating back the same amount of calories that you’ve burned off.

For example if on a Monday your FitBit calculates that you burned off 2,000 calories then on a Tuesday you should eat around 2,000 calories.

This way you won’t be gaining or losing weight but you’ll be maintaining the weight you worked hard to get to.

The next thing I should mention is that when I’m trying to maintain weight I don’t eat a low carb diet.

Instead I recommend a something like 50% carbs, 30% protein and 20% fats.

Because carbs are for energy this way you’ll have plenty of energy to enjoy life.

You’ll look great because you’ve lost weight and you’ll be eating the right amount so you’ll have lots of energy and just feel fantastic!

I still recommend doing intermittent fasting at least once per week even when you’re not trying to lose weight because it’s great at making sure you don’t gain any fat back.

And I recommend doing some exercise everyday.

Exercise isn’t just for weight loss and when you get into the routine of exercising you you’ll start to feel invigorated. Exercise is great for both the mind and the body.

I recommend P90X 3 as it only lasts 30 minutes but it’s intense but the truth is that there are thousands of ways you can exercise. So try stuff out and see what you enjoy.

And lastly there’s the 3 pound rule.

It’s really simple, weigh yourself once per week and if at any point you’ve gained more than 3 pounds above your goal weight then repeat the system that I’ve shared above until you’re back at your goal weight again.

Which trust me, won’t take long and to be honest I’ve if you eat healthy, exercise and do intermittent fasting at least once per week then you’ll probably never need to use the 3 pound rule. 🙂

So that’s it if you follow the system I’ve shared with you today then not only will you lose weight fast but you’ll also never get fat again.

I hope you found this guide helpful. If you have any questions at all or need any help then please leave a comment below and I’ll reply as soon as possible.

Oh and if you found this guide helpful then hit one of the share buttons below!

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Losing Weight With MyFitnessPal https://skinnyexpress.com/losing-weight-with-myfitnesspal https://skinnyexpress.com/losing-weight-with-myfitnesspal#comments Wed, 31 Aug 2016 16:48:54 +0000 https://skinnyexpress.com/?p=1479 MyFitnessPalA couple of years ago I was trying my hardest to lose weight. I was exercising and eating right but it just didn’t seem to make a difference.

Until one day I heard someone say..

“If you want to lose weight then you need to burn off more calories than you consume.”

I took that to heart right away as it just made sense but for some reason I had never really thought about it.

The truth is that I really had no idea how many calories I was consuming. Let’s be honest I was probably eating way too much.

Before I knew I came across a wonderful website called: MyFitnessPal.com

Ever since that day I’ve I’ve been a loyal member because not only does it help you track what you’re eating and how many calories you’re consuming, it as helps you figure out how much you should be eating if you want to lose weight.

After you’ve reached your goals it will also tell you how much you need to eat to maintain your new weight without gaining weight again.

It’s just a fantastic tool.

Here’s how it works..

Step 1: You enter in some of your details such as your height and weight and then tell it your goals.

It will then calculate how many calories you should be eating per day.

Step 2: Whenever you eat something you then input it into the program and it calculates how many calories you have left for the day.

Tip: Try and pre plan before hand what you’re going to eat for the day and try not to go over your calorie limit. Otherwise if you just eat first and then log it you have less control and will likely end up going over the limit without knowing it.

By pre-planning what you’re going to eat all you need to do is follow your pre-set meal plan.

The Macros

Macros (short for macronutrients) are proteins, fats and carbohydrates. MyFitnessPal.com tracks all of them!

Now if you’re trying to lose weight then it’s a good idea to low the amount of carbs that you’re eating.

This is because carbs are for energy and when you lower your carb intake it will force your body to start looking elsewhere for it’s energy. The first place it will go to is your fat stores, thereby helping you burn fat!

If you’re looking to try a low carb diet the I recommend setting your macros to..

  • Protein: 45%
  • Carbs: 30%
  • Fat: 25%

Macros

I believe that it’s so important that we track what and how much we are eating and MyFitnessPal is just how I do it.

So create yourself an account and start logging what you’re eating!

The last thing I want to talk about in the post is just how effective it is when you begin eating less and start doing intermittent fasting regularly.

I.F is where you go for a while without eating and then you do some exercise on an empty stomach because this is one of the most effective ways to burn fat.

MyFitnessPal will help you eat less which will help you lose weight and then intermittent fasting will help you burn fat fast.

And that it. After you’ve lost weight you can then change M.F.P from “lose weight” to “maintain weight”. Just remember to keep tracking everything!

And if you have any questions then just ask below. 🙂

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Want To Lose Weight? Try Adding More Good Fats To Your Diet! https://skinnyexpress.com/want-to-lose-weight-try-adding-more-good-fats-to-your-diet https://skinnyexpress.com/want-to-lose-weight-try-adding-more-good-fats-to-your-diet#respond Thu, 04 Aug 2016 18:40:27 +0000 https://skinnyexpress.com/?p=1452 Years ago people would tell you that if you want to lose weight you needed to stop eating fat.

So people started eliminating pretty much all fat from their diet, they became unhealthy and weak..

The problem is that eliminating fat from your diet to try and lose weight just doesn’t work and good fats are essential for the body to function properly.

The truth is that what causes you to gain weight is consuming more calories than you burn off and eating good sources of fat will help boost your metabolism and is proven to help you stop snacking throughout the day just like Phen375 does.

Did you know that by eating good sources of fats you can actually help speed up weight loss as well as enjoy a whole host of other benefits such as;

  • Healthier, more radiant looking skin.
  • Less achy joints.
  • A reduced risk of heart disease.
  • And feeling fuller for longer.

Now the key word here is good fats, we’re looking for monounsaturated and polyunsaturated fats which include omega 3 and 6 fatty acids.

If that sounds confusing to you then don’t worry because I’ll share a whole bunch of good fats you can start eating a bit further down.

The great thing about these unsaturated fats is that they contain antioxidants and vitamin e which are proven to lower bad cholesterol and reduce the risk of heart disease.

Oh and did you know that when you eat good sources of monounsaturated fats and exercise at least 3 times per week this helps break down the stubborn fat that clings to our bellies.

So does this mean that saturated fats are bad for you?

Well not exactly. Recently studies have proven that plant based saturated fats such as coconut oil are actually pretty effective at increasing good cholesterol levels.

And eating some saturated fats such as milk and cheese in moderation is ok although you should try and keep these ones at a minimum.

Just don’t beat yourself up if you like a bit of milk in you tea and coffee because that’s fine!

Don’t forget that fats are generally high in calories so if you’re trying to lose weight then make sure you keep a diary of what you eat. I recommend MyFitnessPal.

For someone eating 2,000 calories per day nutritionists recommend getting no more than 70 grams of fat per day.

So however many calories you are eating per day times that by 0.035 to get your recommended fat intake for the day.

2,000 calories X 0.035 = 70 grams of fat per day.

Here are some good sources of polyunsaturated and monounsaturated fats..

Salmon – 120 grams of salmon contains 6.7g of fat, 2.3g of mono and 2.4g of poly.
Almonds – 30 grams of almonds contain 14g of fat, 3.5g of mono and 9g of poly.
Pistachios – 30 pistachios contain 12.6g of fat, 3.8g of mono and 6.6g of poly.
Rapeseed oil – 1 tablespoon of rapeseed oil contains 14g of fat, 4.1g of mono and 8.3g of poly.
Walnuts – 30 grams of walnuts contain 18.5g of fat, 13.4g of mono and 2.5g of poly.
Avocados – ¼ of an avocado contains 6g of fat, 1g of mono and 4g of poly.
Olive oil – 1 tablespoon of olive oil contains 13.5g of fat, 1.4g of mono and 9.8g of poly.
Peanut oil – 1 tablespoon of peanut oil contains 13.5g of fat, 4.3g of mono and 6.2g of poly.
Soybean oil – 1 tablespoon of soybean oil contains 13.6g of fat, 7.9g of mono and 3.2g of poly.
Chia seeds – 30 grams of chia seeds contain 8.6g of fat, 0.6g of mono and 6.5g of poly.

So make sure you get some of these good healthy fats into your diet!

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Does Fasting 2 Days A Week To Lose Weight Really Work? https://skinnyexpress.com/fasting-2-days-a-week-to-lose-weight https://skinnyexpress.com/fasting-2-days-a-week-to-lose-weight#comments Sun, 20 Mar 2016 22:17:50 +0000 https://skinnyexpress.com/?p=741 So I’ve been doing intermittent fasting for a long time now to lose weight and if there’s one thing that I know for sure it’s that intermittent fasting works!

fasting 2 days a week for weight lossIf you don’t know what intermittent fasting is then checkout the Skinny Express guide to intermittent fasting for tips and a guide on exactly how to do it!

In this post I’m going to give you 3 quick tips on how to get the most out of intermittent fasting.

Personally I like to fast from dinner time to dinner time the next day.

This means I will eat dinner one day and then not eat again until dinner time the next day therefore I’ll go 24 hours without eating.

When I first got started with intermittent fasting I fasted 2 times per week, every 3 or 4 days.

But now I’ve reached my weight loss goals I fast once a week to make sure I don’t gain any weight.

I’ll carry on doing this for life.

Here’s a few tips to get the most out of your fasts.

Tip #1

It’s ok to drink coffee and green tea on your fasts. Black coffee is a good metabolism booster and will help perk you up when your energy is running low.

Green tea is full of antioxidants and always helps perk me up when I’m fasting.

Remember that the whole point of fasting is to not consume any calories so you’ll be low on energy at some point. Coffee and tea will help get you through it!

Tip #2

Exercise works wonders on a fast.

Now I know what you’re thinking, exercising while fasting?! Are you crazy?

Trust me doing some exercise on the last 30-60 minutes of a fast will turbo charge the amount of fat you’ll burn.

When you fast your body burns through all of its stored energy.

As you come to the end of a fast your body starts to burn fat for energy as it doesn’t have any energy left from recently digested food.

So by exercising, which requires a lot of energy your body will churn through its stored fat to help get you through the workout.

Exercising while fasting won’t be the nicest of experiences but it’s really not that bad and you can feel good knowing that you’re becoming a fat burning machine.

Tip #3

Don’t over eat after you’ve finished fasting.

Many people think it’s ok to go and binge eat after a fast because they haven’t eaten in 24 hours. By doing this they may as well have not even fasted to begin with.

So after you’ve finished fasting just eat your normal size dinner and carry on as usual.

Getting hungry while on a fast can be quite common as a lot of people aren’t used to not eating.

This post here will help give you some tips on pushing through the hunger pangs.

So there’s a few tips to help you with your fasting. Don’t forget to read the Skinny Express guide to intermittent fasting!

And to answer your question does fasting 2 days a week to lose weight really work?

The answer is a big YES! Fasting is the best way I know to burn fat fast, so do it!

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Phen375 Poll Results https://skinnyexpress.com/phen375-poll-results https://skinnyexpress.com/phen375-poll-results#respond Thu, 03 Mar 2016 20:49:24 +0000 https://skinnyexpress.com/?p=600 We asked the question. If you have used Phen375 did you lose weight?

267 of you voted!

The results are below. Thanks to all of you who voted. You rock! <3

[Phen375Res]

Click here to get Phen375 from the official website >> Phen375.com

If you’ve read my Phen375 review here then you’ll know that I myself have lost weight using Phen375 and so has my Mom so it’s pretty cool to see that 89% of the 267 voters have lost weight with Phen375 too. That’s almost 9 out of 10 people. Very impressive!

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The 3 Week Diet Poll Results https://skinnyexpress.com/the-3-week-diet-poll-results https://skinnyexpress.com/the-3-week-diet-poll-results#respond Thu, 03 Mar 2016 18:53:14 +0000 https://skinnyexpress.com/?p=591 327 of you voted!

The results of the 3 Week Diet poll are below. Thanks to all of you who voted!

[3WDRes]

Click here to get your copy of the 3 Week Diet program!

So let’s be honest the results are pretty amazing. Out of the 327 voters who have followed the 3 Week Diet program 92% of them lost weight, myself included!

Don’t forget to read my 3 Week Diet review here if you haven’t already!

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7 Things You Need To Know About Losing Weight https://skinnyexpress.com/7-things-you-need-to-know-about-losing-weight https://skinnyexpress.com/7-things-you-need-to-know-about-losing-weight#respond Wed, 24 Feb 2016 21:12:59 +0000 https://skinnyexpress.com/?p=544 There’s so much information out there about losing weight that it can make your head spin.

This article isn’t specifically about how to lose weight but some of the things you should know in general if you want to lose weight and look good.

1:) Weight Loss & Health Isn’t Just For New Years

When January comes around it becomes many people’s goal to try and lose weight. They’ll go for a run and cut out some junk food for a while but sooner or later they’re back to their old ways.

If you want to lose weight and look good then it needs to become a lifelong commitment. Even if you reach your weight loss goal you still need to eat healthy and exercise to make sure that you keep the weight off.

2:) Diet Is Almost Everything

Sure you can exercise your butt off but if you’re putting junk into your body then you’re never going to be healthy or slim for long.

Plus, when you cut out junk food from your diet and start eating clean you’ll be amazed at how much better you look and feel.

Try to only eat natural foods that aren’t processed in a factory.

3:) Step Away From The Treadmill!

Really we just want to look good, right? So body composition is very important too.

Which is why it’s important to do more than just cardio workouts which is what most women want to do these days.

Resistance workouts are just as important as they help tone the body and burn fat which helps us to look better too.

Resistance exercises are things like pushups or squats or the bench press. Exercises that use weight as resistance.

4:) Stay Committed

You must stay committed to being healthy and losing weight. That means putting in hard work.

It’s easy after you’ve been at work all day to say “argh, I don’t want to workout today, let me just watch the Walking Dead instead.”

Hey, we’d all like to watch the walking dead, it’s great. 🙂 but then you’ll be failing yourself and then you’ll probably do the same thing the next day.

I find the best time to workout can often be the time when I really don’t want to do it.

And you also need to stay committed to eating healthy. The power to change is within you!

Stay committed and before you know it you’ll be losing weight and looking better.

5:) Mix It Up

It’s all too easy sometimes to get ourselves into patterns and habits. Sometimes it’s great to mix things up and go do a workout that you’ve never done before or cook yourself a healthy meal you’ve never eaten before.

The other day I went rock climbing for an hour. I’d never done it before but it ended up being a good workout and it was fun.

So every now and again try and make losing weight a bit more fun and mix it up!

6:) Be Active All The Time

Every move we make requires energy and burns calories. Did you know that you can burn an extra 500 calories per day by just being a bit more active in those times that you’re usually sedentary?

For example while you’re at your desk just lifting your foot off the floor a few inches and wiggling it around for a while burns extra calories.

Or when you’re doing the washing up jiggle your hips around. 🙂

By just adding more movement into your life you can really burn quite a lot of extra calories that will really make a difference on the scales!

7:) Be Prepared

Create yourself a schedule. When it comes to exercise planning your workouts in advance really helps to make sure that you actually workout.

So there you have it, the 7 things you need to know about losing weight, now you know. 🙂 I hope you found this post helpful!

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The SkinnyExpress Guide To Burning Fat Fast Part 3 https://skinnyexpress.com/the-skinnyexpress-guide-to-burning-fat-fast-part-3 https://skinnyexpress.com/the-skinnyexpress-guide-to-burning-fat-fast-part-3#respond Sun, 14 Feb 2016 19:50:13 +0000 https://skinnyexpress.com/?p=480 It’s important when you’re doing intermittent fasting that you don’t overeat at the end of a fast as that will ruin your results.

After you have finished your fast and exercise routine you should then have a good healthy dinner and the next day eat healthily but don’t think it’s ok to overeat because you fasted the day before.

I would recommend cutting out all bread and junk food and lowering your carb intake. Most of us eat more carbs than we need anyway.

Some of the healthy foods I eat regularly are;

  • Chicken
  • Fish
  • Eggs
  • Tuna
  • Beans such as red kidney bean.
  • All kinds of fruit and veg
  • Olive oil
  • Spinach
  • Oats
  • Sweet potatoes

On the days where you are not fasting I would recommend eating normally and healthily and drink plenty of water.

Also don’t forget that by doing intermittent fasting and exercising together you are cutting put a lot of calories and burning a lot of fat so if you do slip up and over eat on a meal don’t feel too guilty and if you really feel hungry and you feel like you really must eat then that’s ok. Sometimes this routine is even a bit too much for me so I’ll have a banana and that helps give me some energy.

Tips & Conclusion

If you want to lose a lot of weight fast then I would recommend doing intermittent fasting every 3rd day.

So you might fast on Monday and then again on Thursday and then on Sunday then Wednesday etc.

Personally I prefer to fast from dinner time to dinner time but you could do lunch to lunch fasts.

The idea is to just go 24 hours without eating but still have at least one meal every day. A cup of black coffee as a pick me up is fine while fasting.

I would recommend making your healthy dinner before you exercise at the end of the 24 hours as you probably don’t want to be cooking after fasting for 24 hours and then exercising.

I have found intermittent fasting to be perfectly safe and a few months ago I needed to lose 10 pounds quickly and I was able to lose the weight in less than 2 weeks by using this fasting and exercise routine I have shared here with you here.

Fasting 3 days per week with exercise is not something you want to do long term as it’s too intense. But after you have lost weight, to make sure that you stay slim and don’t gain weight again I would recommend fasting once per week. This is what I do anyway and I haven’t gained weight in ages thanks to this.

If you have any questions or you have used this system and lost some weight then please feel leave a comment below.

I try to answer questions as soon as possible and I can’t wait to hear about how much weight you have lost with this!

Thanks for reading!

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The SkinnyExpress Guide To Burning Fat Fast Part 2 https://skinnyexpress.com/the-skinnyexpress-guide-to-burning-fat-fast-part-2 https://skinnyexpress.com/the-skinnyexpress-guide-to-burning-fat-fast-part-2#respond Sun, 14 Feb 2016 18:49:12 +0000 https://skinnyexpress.com/?p=472

The next step of the process is to exercise at the end of your fast.

When your body needs energy the first place it goes is to the glycogen stores that it gets from digested food.

When it’s burned that glycogen it has no choice but to start burning fat for energy.

So by doing intermittent fasting and not eating for a while the body will have used up all of its glycogen and will start naturally burning fat.

By exercising at the end of the fast your body will be in desperate need of energy so it will burn up lots of that fat causing you to lose weight!

The problem a lot of people find is that they exercise and they exercise but they don’t lose any weight.

A big reason for this is because their body is just burning the glycogen stores and isn’t getting a chance to burn any fat.

So our goal is to do intermittent fasting to make sure that by the time we start exercising at the end of a fast our stomachs are empty and our body is burning nothing but fat..

Next up I’m going to share with you 2 exercise routines that will churn through fat and they both last less than 30 minutes..

Because you haven’t eaten for 24 hours you don’t need to exercise for longer than 20-30 minutes to see a difference on the scales.

There are 2 types of workouts that I find really effective at burning calories fast and they are interval training and resistance training.

Interval training is when you do some intense cardio for 45 seconds to a minute and then take a 30 second break and then repeat.

For example if you have a treadmill you would put it onto the maximum speed you can handle and go hell for leather for 45 seconds and then jump off and catch your breath for 30 then get back on. You should aim to repeat this between 5-10 times.

As you can tell interval training workouts are quite short but very intense which makes them so effective, especially after fasting for 24 hours while your body is burning nothing but fat!.

The second type of workout I like to do is called resistance training and this is basically exercise where you use weights and your own body weight to exercise.

Resistance training is also very effective at burning calories. Studies show that resistance workouts tend to burn twice as many calories as cardio workouts because of after burn whereby your body continues to burn calories long after the workout is finished!

Here’s an example of one of my full body resistance workouts that I do.

First of all I always do 5 minutes of stretching and warming up. This is especially important when it comes to resistance training so that you don’t pull a muscle.

If I’m doing an exercise with weights then I’ll aim to do 10-15 reps, if I’m doing an exercise with no weights such as pushups then I’ll do as many as I can.

By the way when I first started doing pushups I couldn’t do more than 5-10 and now I can do around 30-35 so don’t feel discouraged if you can’t do too many as you’ll get better and fitter soon enough!

So here’s what I’ll do.

  • 5 minutes of stretching and warming up. Jogging on spot.
  • Squats (with weights): 10-15 reps. (you can also do squats without weights.)
  • Pushups: No weights, max reps.
  • Pull Ups: No weights, max reps.
  • Sit Ups: Max reps.
  • Bicep curls (With weights): 10-15 reps.
  • Tricep dips on a chair. No weights, max reps.
  • Shoulder press (With weights): 10-15 reps.
  • Calf raises (With or without weights.)

When I get to the last exercise on this list I will then take a 30 second break and start from the beginning again, minus the warmup.

This workout should last around 25 minutes. The idea is to really push yourself and don’t take any breaks in between exercises.

Trust me this full body resistance workout will burn fat fast, especially since you’ll be doing it on an empty stomach.

But the fun doesn’t stop here. Some foods are better to eat than others when you’re trying to lose weight.

Continue to page 3 to discover the foods that help burn fat fast!

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The SkinnyExpress Guide To Burning Fat Fast https://skinnyexpress.com/the-skinnyexpress-guide-to-burning-fat-fast https://skinnyexpress.com/the-skinnyexpress-guide-to-burning-fat-fast#respond Sun, 14 Feb 2016 18:30:12 +0000 https://skinnyexpress.com/?p=464 Over the past few years I’ve pretty much immersed myself in the world of health and fitness in an effort to be slim, healthy and look better.

It’s been a humbling experience as I started off not knowing much at all and quickly found out that I had a lot to learn.

I’ve read tons of ebooks, watched hundreds of videos and read thousands of articles. I’ve even written a few myself.

Yesterday I was given a mandatory week off from work and found myself wondering what to do with myself!

It was then that I decided I was going to do something worthwhile with my free time and write a quick guide on how to lose weight fast for all the wonderful readers of SkinnyExpress.com.

I’m going to keep this guide short and to the point! So let’s get started.

In my opinion the best way to lose weight fast is to combine intermittent fasting with exercise and a healthy diet.

fat burning recipe

Intermittent fasting is when you take a break from eating for around 24 hours 2-3 times per week.

You may eat dinner on a Sunday and then not eat again until dinner time the next day. So on the fasting days you’ll be skipping breakfast and lunch and all those other snacks in between.

By doing this you are reducing the amount of calories that you are consuming by a lot. Weight loss is all about burning off more calories than you consume.

By just doing intermittent fasting 2-3 times per week you’ll be reducing your calorie intake by a lot. Just doing this will help you to lose weight.

Now it’s time to turbo charge your fat loss. Go to page 2 to continue reading!

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