Sunday, March 25, 2012

How to Lose 3 Pounds a Week and Keep it Off

I recently received the “Consumer’s Reports’ Wellness Guide: 77 Smart Diet and Exercise Strategies.” For those seeking guidance on how to lose 3 pounds a week plus keep it off, it was packed full of great tips!

What I liked about the tips was that they were not based on fad or crash diets, but on simple lifestyle changes any of us can choose to make in order to achieve our weight and fat loss goals.  I thought I’d share a brief excerpt from the report. 

“The right diet-one that includes a variety of important nutrients (and excludes unhealthy, “empty-calorie” foods)-will not only help you shed pounds, it will also help boost your energy level and brain power and could stave off a host of diseases, from cancer to Alzheimer’s to type 2 diabetes.

Lose weight-and keep it off

In the 1970’s, just 15% of adults were obese. Today, 34% are. If you are looking to drop some pounds and maintain a healthy weight, you probably don’t need to turn to complicated, restrictive “diet” books that advise you to do everything from “cutting out all carbohydrates and eating only protein and fats” to “banning fats and meats from your cupboards and fridge and consuming only veggies, fruits, beans, and grains.” And unless you crave the camaraderie of a weight-loss group or the discipline of weighing in at meetings (and some people do benefit from one or both) or the convenience of pre-packaged diet foods delivered to your door, you don’t need to subscribe to a pricey weight-loss program either.

In fact, when Consumer Reports surveyed 21,000-plus of the magazine’s readers in 2007, we found that more than half of the “successful losers” reported shedding the weight themselves, without the aid of a commercial diet program, a medical treatment, a book, or diet pills. That confirms what we found in an earlier large survey in which 83% of the “super losers”-people who lost at least 10 percent of their starting weight and kept it off for 5 years or more, had done it entirely on their own.

Weight loss is a highly individualized process, and what matters most is finding the combination of habits that work for you. With some solid nutritional “know-how”, you can create your own tailor-made weight-loss/weight maintenance plan.”

Did you get that most important weight loss tip? If not, I’ll repeat it here:  “Weight loss is a highly individualized process, and what matters most is finding the combination of habits that work for you.”

The bottom line is this guys when it comes to weight loss-it’s simply about choices and creating healthy habits. There is no magic diet pill; it’s all about having the right mindset and then following the healthy habits you created for the rest of your life.

So, how to lose 3 pounds a week? Create great habits! If you do, the weight and fat will come off and stay off.

Below, you will find a number of resources which can help you create a healthy lifestyle. The book, “Burn the Fat, Feed the Muscle” by Tom Venuto, is fantastic and educates people about nutrition. Once one finishes it, they can create their own nutrition plan to help them achieve their weight loss goals.

The Shrink Team Challenge also is a great program whose focus is all about creating lifestyle habits as well.  I highly recommend these resources. Most people who take the challenge are having phenomenal results!

Train Hard and Expect Success!
Monique Hawkins
Skype: Monique371

Weight Loss Resources:

I am just curious, would it be ok if you tightened, firmed, and toned in as little as 45 minutes with  that crazy wrap thing? Click here to see how it works

- Transform Your Body Forever in 45 Days Flat with Tom Venuto's "Burn the Fat, Feed the Muscle" program!

-Turn Your Body Into A Fat Burning Machine! What will you look like in 90 days? You can lose weight once and keep it off forever! Join us at the Shrink Team Challenge!  To join the challenge, visit 

-This Free Shocking Report Reveals Why all of your past diets have failed. To grab your copy, go to  

-Dr. Oz Blog

The metabolism myth almost no one wants to believe:

 -How to Turn Your Mind Into A Fat Burning Machine by Liz Schreiter. Contact me to grab your copy.

Sunday, March 18, 2012

Weight Loss Plan for Women Over 40-The top 8 Reasons You Fall Off the Wagon

Everybody knows that they need to commit and follow a plan to achieve their weight and fat loss goals. Every body says that weight loss plans for women over 40 really  need to be followed since as we age, it becomes more challenging to lose fat.

I was just reading an article from Tom Venuto, author of "Burn the Fat, Feed the Muscle" in which he shared the top 8 reasons people fall off the wagon. It wasn't pretty! However, the good news is that if we as women figure out what is hindering us from achieving our weight loss goals, it will be much easier to get back and stay on track.

So, here's all the goodies that Tom has to share. Make sure you take some notes!

8 reasons you fall off the wagon from Tom Venuto

Clearly, we have an obesity problem in America and many other
countries across our planet. Yet, I propose that we do not have a
we1ght loss problem today. In case you're confused at this apparent
contradiction, consider these statistics:

According to a study from Oxford University published in the
International Journal of Obesity, within 3 to 5 years, about 80
percent of all 'losers' have regained the lbs, and often gained
back a little extra.

According to research by the National Weight Control Registry, that
relapse rate may be as high as 95 percent.

For comparison, relapse rates for drug, alcohol and tobacco
dependency have been reported in the range of 50-90%!

This means that lots and lots of people have lost wt. But not
many have kept it off. Therefore, we don't have a wt loss problem,
we have a weight-relapse problem; we have a "not sticking with it"

From that perspective, wouldn't you agree?

In fact, the fall and subsequent regain usually doesn't take
years. Many people have abandoned their new year's resolutions within
weeks. By the time the Super Bowl party rolls around, the diet is
ancient history!

If this is true, then shouldn't we put more of our attention onto
figuring out why you haven't been sticking with your program, and
what you should do about it?

That's exactly what much of my work has focused on in the last few
years. I also put together this new list (below) of the top 8 reasons
why you always seem to fall off the wagon. Understanding the problem
better helps lead you to solutions.

Rather than worrying about the minutiae of your diet plan, like
whether you should be on low carb or high carb, Mediterranean or
Okinawan, vegetarian or meat eater, I propose that if you simply
focus on these 8 issues, you'll start getting more lasting results
on ANY program.

How? By being able to stick with whichever plan you decided was best
for you! After all, even if you have one of the best nutrition programs
in the world (such as Burn the Fat, Feed The Muscle), it doesn't do
you much good if you can't stick with it.

===> more info on Burn the Fat, Feed the Muscle:

Here are the 8 reasons why you fall off the wagon

1. No focus: you didn't set goals, you didn't put your goals in
writing, and or you didn't keep your goals in mind daily (by reading
them, affirming them, looking at a vision board, etc.)

2. No priorities:  you may have set a goal, but you didn't put it
on or near the top of your priorities list. For example, your goal
is six pack abs, but drinking beer and eating fast food on the weekend
is higher on your priorities list than having a flat stomach.

3. No support system: you tried to go at it alone; no buddy system,
training partners, family, spouse, friends, mentors or coaches to
turn to for information and emotional support when the going got tough.

4. No Accountability: you didn't keep score for your own
accountability - with a progress chart, weight record, measurements,
food journal, training journal, and you didn't set up external
accountability (ie, report to someone else or show your results
to someone else)

5. No patience: you were only thinking short term and had unrealistic
expectations.  You expected 10 pounds a week or 5 pounds a week or
3 pounds a week, so the first week you lost "only" 1 or 2 pounds
or hit a plateau, you gave up.

6. No planning: you winged it.  You walked into the gym without
having a workout in hand, on paper, you didn't plan your workouts
into your weekly schedule; you didn't have a menu on paper, you
didn't make time (so instead you made excuses, like "I'm too busy")

7. No balance: your diet or training program was too extreme. You
went the all or nothing, "I want it now" route instead of the
moderate, slow-and-steady wins the race route.

8. No personalization: your nutrition or training program was the
wrong one for you. It might have worked for someone else, but it
didn't suit your schedule, personality, lifestyle, disposition or
body type.

So there you have it - 8 mistakes that cause most people to fall
off the wagon. Are you guilty of any of these transgressions? If so,
the solutions are clear and simple:

Focus, prioritize, get support, be accountable, be patient, plan,
balance and personalize.

For accountability and support, there is no better tool than to
join a support community like our Inner Circle. Take a look and see:

Train hard and expect success,
Tom Venuto,
author of Burn The Fat, Feed The Muscle

Founder & CEO of Burn The Fat Inner Circle 

I found this really helpful and feel I struggle with number one more than any other! As a woman who is over 40, I know how important it is to have the right mindset so I can get my weight  and fat level to where I desire. So, if you are a woman who is looking for an effective weight loss plan for women over 40, I feel that once you have found a plan that works for you, to keep what Tom discussed in mind. If you do, you will avoid falling off the wagon like so many people!

Sunday, March 11, 2012

Easy Diet Plans-How to Use The NEAT Trick To Burn a Lot More Fat

I was just reading an email from Tom Venuto, one of my favorite weight and fat loss mentors. He was talking about something I think all of those who are looking for easy diet plans to follow will love!

Tom was discussing how it does take a lot of discipline and effort, especially in the nutrition area, to achieve your weight and fat loss goals. But, the good news is that if you use the NEAT trick, you can burn a LOT more fat. Its so simple that any of us can do it! Even better, it doesn't cost you any  money!

Tom Venuto says that:

"This is FAR more impactful than most people think and it's beyond surprising-
it's SHOCKING to most people who aren't already hip to this trick (like the
people who use certain electronic devices).

Do you think the biggest difference between different people's fat loss results
is their metabolism? WRONG!

Do you think the difference in people's results is the intensity and effort
level and "insane" or "hardcore" workouts they use?  WRONG AGAIN!
This easy neat trick is THE reason there is such a huge difference in the
total daily calories burned from person to person and the thing is, most
people AREN'T hip to this yet - its totally off their radar!

When people start tracking this and adding it up, it's often the most
shocking revelation of their entire health and fitness journey or career
and leads to almost effortless extra fat loss".

Effortless fat loss? I'm loving the sound of it already! Here is a brief excerpt from the article by Tom:

NEAT Tricks For Burning More Fat: A Brief Introduction to Non-Exercise Activity Thermogenesis by Tom Venuto

Researchers say that NEAT, which is all the calories you burn every day outside your formal exercise session, is the reason there is so much difference between individuals in total daily calorie expenditure. Dr. James Levine, an endocrinologist and the top researcher in the field says, “Obese people are profoundly more sedentary than lean people. They move 2.5 hours less per day than lean people, which means they burn roughly 350 fewer calories per day.”

NEAT includes all your physical activity throughout the day, excluding your “formal” workouts. This includes all the calories you burn from casual walking, shopping, yard work, housework, standing, pacing and even little things like talking, chewing, changing posture and fidgeting.

For most people, NEAT accounts for about 30% of physical activity calories spent daily, but NEAT can run as low as 15% in sedentary individuals and as high as 50% in highly active individuals.
Walking contributes to the majority of NEAT. Obviously, the type of work you do is a major influence on NEAT. If you work at a desk all day long and hardly get up, your NEAT level is low. If you deliver mail, or work any other type of physical job, your NEAT can be quite high.

The fact that most people sit all day long and surf the web, watch TV and play video games is not a minor factor in the obesity problem. We have become a desk-bound, technology-based society. 150 years ago, 90% of the world’s population worked in agriculture or did some type of physical labor to earn a living.

This is just a brief excerpt from Tom's blog post. If you want to read the rest of the article, click here:

I think its great that if you are looking for easy diet plans to lose weight, you can do all the things which Tom talks about in the article and really drop the pounds without costing you a penny!
I highly recommend you include some of the suggestions in your daily routine. If you so, I know you will be amazed at the results! Remember to also visit all of the weight loss resource links below as well!

Sunday, March 4, 2012

How to Lose 3 Pounds A Week-10 Secrets to Help You Lose Weight and Keep It off

How to lose 3 pounds a week is a question some of us ask often. In fact, we would love to know if there is an effective way to lose even more than 3 pounds a week!

The truth is, weight loss isn't complicated if we keep a few simple strategies in mind. And while losing lots of weight at one time is to be avoided, the nice slow and steady way of losing 1-3 pounds a week can be done if we keep things simple and follow the top 10 weight loss habits that you will be reading about.  ALL of us can achieve our weight loss goals this year! So, never give up!

After reading the article, make sure you also check out the resources below which are fantastic aids to help you lose the belly and fat you want!

Train Hard! You Can Achieve Success! 
Monique Hawkins
Skype: Monique371

Top 10 Habits That Can Help You Lose Weight
Making little changes can make a big difference
By Kathleen M. Zelman, MPH, RD, LD
WebMD Expert Column
Weight control is all about making small changes that you can live with forever. As you incorporate these minor adjustments into your lifestyle, you'll begin to see how they can add up to big calorie savings and weight loss. Here are my top 10 habits to help you turn your dream of weight loss into a reality:
 1. Evaluate your eating habits. Are you eating late at night, nibbling while cooking, finishing the kids' meals? Take a look around, and it will be easy to identify a few behaviors you can change that will add up to big calorie savings.
2. If you fail to plan, plan to fail. You need a strategy for your meals and snacks. Pack healthful snacks for the times of day that you know you are typically hungry and can easily stray from your eating plan.
3. Always shop with a full belly. It's a recipe for disaster to go into the grocery store when you are hungry. Shop from a prepared list so impulse buying is kept to a minimum. Eating right starts with stocking healthy food in your pantry and refrigerator.
4. Eat regular meals. Figure out the frequency of your meals that works best in your life and stick to it. Regular meals help prevent bingeing.
5. Eat your food sitting down at a table, and from a plate. Food eaten out of packages and while standing is forgettable. You can wind up eating lots more than if you sit down and consciously enjoy your meals.
6. Serve food onto individual plates, and leave the extras back at the stove.
Bowls of food on the table beg to be eaten, and it takes incredible will power not to dig in for seconds. Remember, it takes about 20 minutes for your mind to get the signal from your belly that you are full.
7. Eat slowly, chew every bite, and savor the taste of the food. Try resting your fork between bites and drinking plenty of water with your meals.
8. Don't eat after dinner. This is where lots of folks pack on the extra pounds. If you are hungry, try satisfying your urge with a non-caloric beverage or a piece of hard candy. Brushing your teeth after dinner helps reduce the temptation to eat again.
9. If you snack during the day, treat the snack like a mini-meal. The most nutritious snacks contain complex carbohydrates and a small amount of protein and fat.
10. Start your day with breakfast. It is the most important meal of the day. After a long night's rest, your body needs the fuel to get your metabolism going and give you energy for the rest of the day.