Tips & Tools

• Elimination - elimination is a key factor in weight loss. Everything that we put in our body must come out. If you are not eliminating everyday then you need to increase your bowel supplement or find a different bowel supplement that will help you clear out your digestive system. With proper daily elimination, you should be able to track your body losing weight on a daily to weekly track. 

However, without proper daily elimination, you can easily become discouraged from keeping your diet because you are not seeing any results. Do not become discouraged. Stay dedicated to your diet and just increase your fiber intake or bowel supplement. Sometimes your body can be stubborn with releasing content when you have made a dramatic shift in the amount of content you are consuming. Again, do not allow this to discourage you, just increase your fiber and/or bowel supplement intake and stay dedicated to your diet. You can also consider fasting for one to two days and increasing your fiber and/or bowel supplement to help flush out whatever stubborn content is clogging your digestive system.

• Bowel Supplements - a bowel supplement is a daily supplement you take to help with daily elimination. It is not a laxative. Laxatives are not made to be taken daily, but a bowel supplement is designed for daily use. A bowel supplement can be very helpful with regulating daily elimination. Be sure to check and account for the calories, if any, in the bowel supplement you choose to assist you with daily elimination. There are also natural substances that help with elimination such as Prune Juice.

• Exercise - exercising is a beneficial addition to losing weight. Exercising is not necessary to lose weight but it will speed up your progress and it has its own benefits such as building and strengthening muscles. For men, exercising is definitely recommended due to the fact that men want there abdominal muscles to be visible and that will require maintaining low body fat and exercising your abdominal muscles to become stronger and more visible. The same goes for arms; to have muscular arms you will have to exercise your arms. For women, things are a lot easier. Women do not have to worry so much about exercise unless there are certain body parts they are interested in growing such as their legs.

Overall, exercise is helpful for obtaining and maintaining fitness along with other benefits. So, if you decide to walk or jog routinely or lift weights routinely, exercising will assist in your daily fitness success.

• Fasting - fasting is a good way to burn a large amount of calories quickly. Your body burns a large amount of calories everyday just by you being alive. By fasting your body is forced to use the calories you have stored to fuel you for the day. 

Fasting for 6 days will result in 2.7 pounds of weight loss. That is based on a 1800 BMR and 4000kcal being equal to 1 pound.

Fasting is also good for recovering from a day you overeat. So if you overeat two days by 600kcal each day, you can fix that the next day by deducting 1200kcal from your diet just for that day and you'll be back on track.

Fasting is also helpful with clearing out your digestive system. If your body has some stubborn content that it does not want to release, you can fast for a few days while increasing your fiber and/or bowel supplement to help flush out that content.

Fasting has many benefits; if you want to drop weight quickly for an upcoming event or recover from days you overate or flush out stubborn content, fasting is a great method to use. However, you need to make sure that you do not overeat after completing the fast because that will deduct or completely destroy the results from the fast.

• Planning Ahead - planning ahead is a great way to stay on track with your diet. Planning ahead includes preparing meals ahead of time and planning out what you will eat each day ahead of time.

Preparing meals makes it a lot easier to follow your diet because the food is already made instead of you having to cook or make the meal at the very moment it is needed. This will help you from diverting to options that are less in line with your diet just because of their convenience.

Planning out what you will eat ahead of time will help you stay on track with your diet because you have already calculated the amount of calories you will consume and you planned out a diet for the day that you have already accepted to your liking. This will help prevent you from diverting to content that is less in line with your daily caloric goal.

• Journal - a journal is a great way to track your weekly results and fix any days or weeks you overeat. In your journal you can record the calculation of your daily caloric results for the week from your Calorie Tracking App and make sure you are meeting your weekly caloric goal.

For example, if you chose the Rapid Caloric Diet then your weekly caloric goal would be a max of 7500kcal consumed. Now, after calculating your daily caloric results for the week, you can record that number in your journal and confirm that you are staying on track with your weekly caloric goal. So if you calculate that you overate by 1200kcal the previous week, then you can confirm that you need to deduct that amount of calories from your current week. You can simply deduct those calories by fasting one day or deducting 200kcal per day for 6 days or doing any other deduction formula that will lead to the 1200kcal being subtracted so that you will be back on track with your caloric diet.

• Fatty Foods - fatty foods are foods that have high calories in small quantities. These high calorie foods are typically breads and foods that are high in sugar. And because of sugar, sodas are typically very high in calories.

For example, one glazed doughnut has 200 - 300 calories. That is a large amount of calories in a small substance. In comparison, 9 cups of broccoli have 240kcal, which is typically 3 standard size bags of broccoli. In addition, a 12oz soda typically has 100+ calories. So if you are going to drink a soda, you should stick to the diet/zero products because they have 0kcal. 

Fatty foods are not easy to break away from at first but with commitment to your goal, meal prepping and having low calorie snack options available, you will be able to overcome those cravings and overtime the cravings will fade.

Another great thing that will help you fight those cravings is not having them around you. So you should clear out all fatty foods from your house so that you will not have the temptation there and it will make giving in to those cravings a hassle and inconvenient.

• Low Calorie Snacks - low calorie snacks are snacks that may or may not be in your planned daily diet but you keep them in stock for days when you have a sweet tooth or craving for something outside your daily diet.

Here are some low calorie snack options: Pickles (0kcal), Sugar Free Popsicles (15kcal), Fruit Roll-Ups (50kcal) and Popcorn (100kcal).

• Body Fat Scale - A smart scale that can calculate body fat, BMR and other physical standings.

• Smart Watch - A watch that can track calories burned and having BMR tracking is also a good function. 

• Calorie Tracker App - An application that allows you to log all content eaten and track the calories.

• Journal - An application or physical journal where you can record your weekly caloric intake.

• Bowel Supplement - A supplement designed to assist with daily elimination.