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Fat Loss Factor Book Pdf

The Fat Loss Factor Book shows you how to quickly lose weight in a healthy and natural way. Find out how you can have the body of your. Read "Fat Loss Factor Review PDF eBook Book Free Download" by Dr Charles Livingston available from Rakuten Kobo. Sign up today and get $5 off your first. Dr Charles: Fat Loss Factor Free PDF, Fat Loss Factor Free Download, No part of this book may be reproduced or transmitted in any manner.

All rights reserved. No part of this book may be reproduced or transmitted in any manner whatsoever without written permission, except in the case of brief quotations used in articles and reviews. This book is intended as a reference material, not as a medical manual to replace the advice of your physician or to substitute for any treatment prescribed by your physician. If you are ill or suspect that you have a medical problem, we strongly encourage you to consult your medical, health, or other competent professional before adopting any of the suggestions in this book or drawing inferences from it. If you are taking prescription medication, you should never change your diet for better or worse without consulting your physician, as any dietary change may affect the metabolism of that prescription drug. The author specifically disclaims all responsibility for any liability, loss, or risk, personal or otherwise which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. Getting started on a diet. Prior to starting on a diet, you need to make sure that you are fully committed about it. In other words, you need to have the discipline and the determination to follow through it, in order to attain your fitness goals. Aside from that, you should also have the right motivation to stay on track.

In following a diet, in most cases, you are doing it to lose weight. When it comes to that, it is best if you keep a record on how much weight you are able to shed off as the weeks go by. By doing that, you would see if there are certain adjustments you need to make. Aside from that, it can also ensure that you are motivated in keeping up with it. Fat Loss Factor Page 11 Controlling your portion. To make sure that you stay on track with your diet, one of the things you need to do is to control your food intake.

To achieve that, what you can do is to use a smaller plate when you eat. What to include in every meal. To ensure that your body is provided with its needed vitamins and minerals in every meal, you should make it a practice to include fruits and vegetables. This would ensure that your body does not only get its needed vitamins and minerals, but fiber as well.

When you do that, it can effectively suppress your appetite to a certain degree, due to their high fiber content.

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Enjoy your meal. Enjoying your food does not necessarily mean that you eat it as fast as you can. It means that you should savor it more. Try to appreciate its looks, smell, taste, and texture. When you do that, you would have a more pleasant experience in eating. Aside from that, it can also make you eat slower, which is a good thing to do to achieve weight loss. Fat Loss Factor has fantastic recipes to help you enjoy your meal.

Cut your cravings for chocolates. Many people, especially women love to eat chocolates. However, if you want to achieve your fitness goals, then you should cut your cravings for it. Always remember that chocolates are filled with a lot of fats and calories, which can make you gain more weight.

Therefore, you should not include them in your grocery list. Ignore your BMI. This is a better indicator for health and weight loss. Reward yourself from time to time. Whenever you achieve your short term goals, such as losing 5 to 10 pounds in a week or two through dieting, you should come up with a way to reward yourself.

One example is to download a smaller shirt or a smaller sized pants. By doing that, you will become more motivated in achieving more. download a log book. Use a log book or even a simple notebook to note down the foods that you have eaten for the day. Aside from that, it should also contain the foods that you are planning to eat for the following days. By doing that, you can prevent unconscious eating, and be on your way to better health with your diet.

When you are on a diet, it is also best if you do other things that can help in achieving your goals. One of which is to increase you daily physical activities such as hiding the TV remote control. By doing this, you will need to stand up in order to change the channel. Burn more calories while riding a bus.

When you are riding a bus, there are certain things that you can do to burn more calories. One of which is to answer a crossword puzzle, or to get involved with any kind of mind boggling games.

This would help in sharpening your mind, as well as get you nearer to your goals by burning more calories. Fat Loss Factor Page 13 download smaller dining and kitchen utensils. If one of your problems in achieving your weight loss goals is to control your food intake, then it is time to download smaller dining and kitchen utensils. When you have such things, you would be cooking lesser amounts of foods.

Aside from that, it would also help in limiting your portions. Sign up with an online diet forum. There are lots of people around the world who are involved in certain types of diet programs.

To connect to them, all you need to do is to sign up with online diet forums. When you do that, you can share your experiences to them, as well as learn from theirs. Aside from that, it can also get you motivated more in aiming for your goals. Use the weighing scale, but not too often. To properly monitor your progress in getting involved with your chosen diet program, it is best if you use a scale for it.

However, you should not use it too often. When you step on the weight scale every day, you actually would not be able to appreciate your drop in weight.

Thus, it is best if you do it on a weekly basis instead, so that you can see a larger difference. You also need to realize that weight isn't the only thing that matters. In my program Fat Loss Factor, we go over several other measurements that will help you accurately measure your new body.

Steer clear of coffee shops to stay on top of things.

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If you are on a diet, it is best that you avoid visiting your favorite coffee shops. This is because, most of the time, when you step inside a coffee shop, you may end up ordering not just a cup of coffee, but also a piece or two of their delicious pastries.

Think positive. Thinking positive is not just all about personal development. It can also be applied in losing weight through your diet. For example, if you are not so sure that you can follow your diet for a long time, then thinking positive about it should help.

When you convince yourself that you can do it through positive thinking, you will eventually have the drive to keep up with your diet program to achieve your dreams. Time between your food intakes. When it comes to the way that you eat, you should not go for more than 3 hours without eating. This is because, when you prolong the intervals between having a meals and snacks, it can actually encourage binge eating.

Thus, you should make it a practice to grab something healthy to munch on every 2 to 3 hours. List down the risks of becoming overweight. Make a list of all the risks that you are putting yourself into in becoming overweight. Once your list is done, place it on the door of your refrigerator. By doing that, you will be reminded of the consequences of eating too much, each time you attempt to open your refrigerator.

Thus, it can help you to stay on track. Include a good source of protein in every meal. Each time you eat, you should include a good source of protein such as eggs, chicken, fish, lean meat, and such.

By doing that, you can ensure that you are providing your body with more muscle building nutrients. Aside from that, it can also suppress your appetite, since proteins are usually harder to digest. Fat Loss Factor Page 15 Bring a home cooked meal at the office. When you are at work, you may be tempted to visit the nearby fast food chain to grab lunch. Since eating at fast food chains may encourage you to eat unhealthy foods, then it is best to bring your own meal. Eat eggs during breakfast. When you eat your breakfast, it is best if you include eggs in it.

This is because eggs are filled with quality protein called albumin. Aside from that, it can also provide you with energy giving nutrients. Thus, it can help you attain higher metabolism, and would make you more energetic throughout the day. For great breakfast recipes, check out my book here. Avoid alcohol If you are fond of drinking beers with your friends, then you may have to minimize it. This is because, beers are actually loaded with lots of calories.

Therefore, it is not a good thing to do, when you are on a diet, since it may prevent you from achieving your goals.

Follow the diet program that works for you. Keep in mind that not every diet program can work to everyone else. Therefore, you should stick to something, which you believe works for you. Aside from that, it can also make your goals more achievable. Develop a strong desire to lose weight. When you have a very strong desire or passion to lose weight, then each time you wake up in the morning, you would already be Fat Loss Factor Page 16 thinking of the ways on how to achieve it.

Thus, it is best if you think of ways to really make you want to lose weight. One example of it is to dream of looking fitter when you see yourself at the mirror. Aside from that, you can also boost up your motivation by trying to fit into your smaller clothes. Set short term goals to achieve the long term one. If your long term goal is to lose ten pounds in 5 weeks or so, and you see it as something that is a bit difficult to achieve, then you should set short term goals for it.

With that example, you can actually establish a goal of losing 2 pounds per week, which is more achievable. Since the short term goals are easier to achieve, you should focus more on it, so that you can eventually attain the other one. In my program, we have a specific goal setting worksheet to help you to achieve your goals. Check it out here. Take pictures of yourself. Prior to starting your diet program, you should take a picture of yourself. By doing this, you would have a picture that you can compare yourself to, after weeks of losing weight.

This can make you more motivated, and ensure that you stay on track. Watch models on TV. There are certain TV channels that feature models sporting the newest fashion trends.

Since these models look fit, you would become more motivated in using a diet, so that you can attain a figure just like them. Do it on a regular basis, so that you would not lose your focus in achieving your dreams. Build muscles while you are on a diet. If you want to lose weight, which is why you are on a diet, you Fat Loss Factor Page 17 should also workout to build more muscles.

This is because muscles require more calories to maintain. In other words, the more muscles you are able to build, the more calories your body would be able to burn, which can result to losing weight.

Find yourself a partner. Dieting would be more fun, if you can find yourself a partner in doing it. You can do it with your spouse or a close friend. When you do that, each of you would be able to help each other out on being on track. Aside from that, you can also discuss your progress on a regular basis, to keep each one of you motivated in losing weight. Make it a competition. If you can find someone you can go through a diet program together, then you should make it a competition.

Doing that means that you can both compare your progress on weekly basis. Aside from that, you can also set a certain goal, and provide a reward to the winner who has attain it. Think about your goals before going to sleep. When you lie down on your bed, think about how good you would feel and look like, once you have lost a certain amount of your bodyweight. By doing that, you would become more excited in doing the things you need to do in order to attain your dreams. With that, you would be looking forward to eating healthier types of foods, and getting enough exercise.

Before eating an unhealthy food, think twice. When you are about to munch on junk food, chocolate, or ice cream, you should think first. You should think deeply if eating an unhealthy food would be worth it, when you have already gone Fat Loss Factor Page 18 through lots of things to lose weight. By doing that, you may be able to get rid of your cravings, and prefer a healthier snack.

Drink cold water.

When you are thirsty, you should drink an ice cold glass of water. With that, you would be able to burn more fats and calories and eventually lose weight. Thus, you should prepare some ice cubes or put some water in a container and place it inside your refrigerator. Be selective about your snacks. One of the things that can get you off track is eating snacks items that are unhealthy, especially during nighttime. A good example would be pack of cookies that only contains a hundred calories. Enjoy your favorite foods.

Even when you are on a diet, you should still enjoy foods that you consider your favorites. However, you should do it in moderation.

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When you eat small amounts of your favorite foods, you would not feel that your diet is too difficult to keep up with. Because of that, you would be able to follow it for a long period of time.

Use cinnamon on yoghurt. Eating yoghurt is actually one of the best things that you can do in order to lose weight. However, to make it better than it is, you can actually sprinkle cinnamon on it. Doing that would not just improve the taste of yoghurt. It can actually boost up your metabolism and help you burn more fats. Fat Loss Factor Page 19 Carrot juice. If you are thirsty and you are longing for something other than water, then you should drink a glass of carrot juice instead.

Carrot juice is actually filled with fiber, which can help you not just burn more fats, but also suppress your appetite. Thus, you should make it a regular thing to complement with your diet. Take calcium supplement. Taking a calcium supplement on a regular basis can actually help you burn more fats.

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This is because it can make you become more energetic. Calcium, when combined with phosphorus and vitamin D3 can actually boost your energy levels, which can help you perform more physical activities on a daily basis. Manage your stress at work. One of the things that can cause lots of people to overeat is the stress they encounter at work. Thus, it is best if you know how to manage it. A technique that can help you with it is to practice deep breathing, whenever you feel stressed out at work.

This can help you calm down, and control your hunger pangs. Eat banana when you wake up. When you wake up in the morning, eat a piece of banana, and combine it with a glass of water. This can provide you the energy that you need to face the day better. Aside from that, it can also help in suppressing your appetite for the rest of the day. Eating the best snack items.

When you eat in between meals, you should make sure that the food you intake is healthy as well. One example of a healthy snack would be a slice of chicken breast.

Since chicken is a good source of protein, it can help your body in building more muscles. Fat Loss Factor Page 20 Aside from that, protein is actually harder to digest, which can help you in controlling your portion when meal time comes. Using soy sauce to suppress appetite. When you use soy sauce on your dish, it can actually do more things than make it taste better. According to recent studies, soy proteins from soy sauce can actually interact with your brain receptors.

Their interaction with these receptors would result to making a person feel full sooner than usual. Combining eggs with melon. If you are trying to come up with a breakfast for your diet, then you should try eating melon and eggs. It is best if you eat the melon first, and then the eggs. Melons are filled with vitamins, as well as fiber and water, which can give you the feeling of being full.

When you eat eggs after, it will help in breaking down the carbohydrates from the melon, aside from providing you with your needed protein. Drink a glass of wine each day. Drinking a glass of wine each day, preferably during dinner time, can help you in attaining your fitness goals.

This is because it contains resveratrol from the grapes, which can prevent the development of fat cells, especially around your belly. Including pomegranates in your diet. You would probably think that eating this fruit can even make you gain more weight, because of its taste. On the contrary, due to the fact that it is so sweet, eating pomegranates can actually help you in curbing your appetite for sugar-filled snacks.

Aside from that, seeds of this fruit can reduce the ability of your body to store fats. Fat Loss Factor Page 21 Eating BBQ. If you like to eat meat, especially during the weekends, then you should eat more barbeque. When you barbeque meat, you would actually be burning off more of its fat content, while you are cooking it.

Thus, it is time to fire up your barbeque grill, so that you can enjoy your favorite meat without having to worry about getting fat. Eating more spinach. When you are at the grocery store to download more green leafy vegetables, you should prioritize spinach more than the other ones. This is because it contains more fiber than the other kinds.

With more fiber intake, you would be helping your body in burning more fats, as well as in curbing your appetite. Choosing the best kind of cheese. Thus, try to search for this kind of cheese to lose weight. Eat more good fats to get rid of bad fats. Eating the good kind of fats is one of the best ways to get rid of the other kind.

Some of the best sources for good fats would include walnuts, rapeseed oil, and eggs. Aside from helping your body in burning off fats, they can also reduce your risk to heart diseases. Eating oats for breakfast. Many people today eat cooked oats for breakfast in the attempt to Fat Loss Factor Page 22 lose weight.

This can actually help you lose weight, since oats are filled with lots of fiber. When you have a breakfast meal that is loaded with fiber, it would make you feel full even when it is almost lunch time. Thus, it can help you control your portions. Eating an apple a few minutes before a meal. An apple a day would not just keep the doctor away, but it can also keep fats away from your body.

All you have to do is to eat an apple around 15 minutes before meal time. It can suppress your appetite effectively, which can help you consume lesser amounts of calories. Using olive oil on your salad. Thus, it is best if you gain control of the portion of salad that you would eat. One thing you can do is to use olive oil on it, which has good fatty acids that can tell your body that it is already full. Eat more times in a day. Instead of eating only 2 or 3 times in a day, you should eat 5 to 6 times to lose weight.

Eating in between meals can help in boosting your metabolism, since your body would constantly process the foods that you introduce to it. Fill up your sandwiches with tomatoes. When you make a sandwich for breakfast or for a snack, put some tomatoes on it. This would ensure that you would feel full a lot longer. Aside from that, tomatoes also has components, which can suppress the production of the hormone called ghrelin. It'd be a mistake to regard it as a recipe.

You need to be scientific to get the best results, in that you need to actually track what is going on.


This book ought to be regarded as like the advice you get about such topics at a party. However, it's advice from someone who has actually done some serious research, and done some personal experiments.

I use it as a list of ideas to investigate. It's a good read, and importantly has a good list of references and links, which is what holds its true value. Search this site. Fat Loss Factor Program. Charles Livingston Fat Loss Factor Bodybuilding. Fat Loss Factor By Dr. Charles Livingston Pdf Free Download Fat Loss Factor Cleanse Recipe Fat Loss Factor Cleanse Reviews Fat Loss Factor Comments