We are focusing on 5 more things this week and this will wrap up the Fat Burner series.

Continue to do what you did in week 1, 2 and 3 and now add:

  1. Sleep more:  Studies show that when you are well rested you make better food choices, and you will be less likely to have sugar cravings.  Adults underestimate the amount of sleep we need to function.  There are tons of articles that can help you get into a better routine and I suggest that before you even change the way you eat, you change the way you sleep.  Sleep deprivation leads to an increased desire for high calorie junk food, lowers your good decision making skills and makes you feel just crappy!
  2. Increase your fasted time to 14 hours once a week:  If you have been successful at going at least 12 hours between your last meal of the day and your first meal of the day, then you are ready to stretch it to 14 hours.  If not, keep working on getting to 12 hours fasted, master that first.  Remember, you should be sleeping for most of this time.

  1. Up-level your eating environment:  This means sit down!  No standing, no watching TV, no doing homework.  This key element is going to help you become even more mindful about your eating.  You will be able to read your hunger scale better, you will feel more satisfied.  Create a nourishing space by adding flowers, candles, even nice music.  Really set the stage for a calm and positive experience.  Turn off the electronics, put down the book and eat!  Focus on putting your fork down between bites and chew your food at least 10 but as much as 14 times.  Take smaller bites, it will make the meal last longer.  Eat with your non-dominant hand.  Think about where this food came from, how did it get to you, add a thought of gratitude for all that there is to be thankful for in how your meal arrived to your plate.
  1. Make a push to eliminate more flour and sugar:  If you have reduced your sugar and flour intake, it’s time to push even more.  Look again at some opportunities to remove sugar and flour from your eating protocol.  Remember how concentrated and processed this food is and the high dopamine hit your brain gets when you eat it.  That’s the culprit behind the cravings and the urges.  You can still have a planned treat every now and then that may include these ingredients, but as a rule, no Bueno!
  1. Move your body:  I waited this long to introduce exercise into the fat burning program for a very good reason.  Becoming a fat burner starts in the kitchen and ends in the gym.  I highly recommend moving your body and adding resistance training for a variety of reasons but first and foremost for the way that it makes you feel!  You release positive and feel good hormones when you move in an active way.  It makes you feel good and that’s going to keep you motivated to make the best food choices.

You can transform your body through eating clean, moving your body and sleeping!  Let me know if you have any questions or need additional encouragement.

Now, go be a fat burning goal digger!