How I lost 66 Pounds

You Lose, You Win: Amy Cremen

We go behind the scenes of our favorite reality show for some slimspiration

<H4></H4>
Weight before 239
Vitals Amy Cremen, 27, Royal Oak, MI
Occupation Cosmetology student
Height 5'5"
Weight after 10 weeks 173

Lesson learned "Food is your fuel. You need it to power your body and keep your metabolism going. I find the best way to do that is to eat small amounts four to six times a day."

Secret weapon "Having my mom there to support me every step of the way. And when things got really hard, I was glad that sugar-free Jell-O pudding and fat-free Cool Whip were always there for me too!"

The Gain
Amy Cremen grew up in a family that ate rich, fatty meals together--and continually failed to lose weight. "My mom, my friends, and I had 'Monday Diets,'" Cremen says. "We'd start a new one after a weekend of bingeing, and by Friday we'd be off it." Cremen graduated from high school weighing 195 pounds, and she vowed never to reach 200. She broke her promise just months later. Thanks to more short-lived diets, Cremen's weight yo-yoed until 2006, when her busy schedule sent her to the drive-thru for three meals a day. In nine months, she put on 40 pounds. "I gained so much so fast, I outgrew everything in my closet practically overnight," she says. Unable to stand for long periods without pain and swelling in her feet, she says, "I just wanted to stay in my apartment alone. I was embarrassed, and I was exhausted."

The Change
In March 2008, Cremen's mother, Shellay, went to an open call for The Biggest Loser in Sterling Heights, Michigan. When she flashed a family photo, the casting directors invited her to a second audition--on the condition that she bring her daughter. Cremen ran through every excuse she could think of before relenting. "My mom thought that doing the show together would bring us closer. Losing weight was something we always tried to do together, but this time we wanted to keep it off!"

The Lifestyle
In May the Cremens learned that they'd be one of nine teams on the show's seventh season. "I knew if I couldn't do it for TV, I'd never do it at all," Cremen says. She and Shellay were flown to King Gillette Ranch, near Beverly Hills, where they were secluded for the summer during taping. They threw themselves into the competition, working out for six to eight hours a day under the supervision of trainers Bob Harper and Jillian Michaels. "Our first day in the gym was a shock," Cremen recalls. "I couldn't even hold myself up for a 10-&shy;second wall squat." During that brutal first week, Cremen felt like quitting. "But I remembered that I was there for a reason, so I continued to give it my all," she says. Before long, she could tolerate the workouts and was amazed when she started looking forward to them. "Now I feel a sense of accomplishment every time I finish one," she says.

With her favorite vices--Oreos, Mountain Dew, and fast food--&shy;forbidden at the ranch, Cremen learned to count calories (she was limited to about 1,200 a day, says Cheryl Forberg, R.D., the show's nutritionist) and to cook healthy meals. "One of my favorites is lean ground turkey, brown rice, and salsa. It's easy, and one cup has only about 200 calories," &shy;Cremen says. "I've learned that there is life outside of fast food."

Since returning home, Cremen has been working out for two to four hours per day, including one hour of cardio. "Spinning is by far my favorite exercise," she says. She and Shellay, who lost more than 27 pounds, also work out three times a week with their personal trainer.

The Reward
Cremen and her mom will appear on a live edition of the show December 16 for their final weigh-in and a shot at a cash prize. But for Cremen, victory is in her ability to enjoy life. "I try to focus on positive things now," she says. "I don't need food to make me happy. I spend more time with my friends and family doing healthy things."


Amy's Tips

Eat strategically. "Have your biggest meal before you work out so you have energy to exercise--and the rest of the day to burn the calories."

Be goal-oriented. "Concentrating on the result you're after will make an hour of pain at the gym totally worth it."

Experiment. "I add chopped apples and cinnamon to fat-free organic Greek yogurt--it tastes awesome."


More from Amy...

Why did it take five seasons for a woman to win?
It’s just generally easier for men to lose weight. Not as far as desire or drive, but just because of the way women’s bodies hold on to fat. Women tend to have a higher percentage of body fat, so they have to work harder to lose the pounds. But that can actually be a comfort—when we don’t see progress, it doesn’t mean we’re doing anything wrong or not putting effort in.

Do you worry about gaining back some of the lost pounds?
Maintaining is the easy part! I’m committed to building my body up instead of tearing it down. I still love to eat. But now I count every calorie and try to get as much satisfaction as I can without going over 1,200 per day. I have a philosophy: If I can’t taste it, I don’t waste it. I won’t put cheese on a sandwich if it’s not going to really affect the flavor.

Do you still do grueling workouts?
I go to the gym at least five days a week, and I hike or swim outside once a week. That’s my relaxing time. I’ll never, ever, ever take three days off from the gym. I went to the gym the other day and ran for only 20 minutes. But I still went to the gym.

What’s the best workout for fast results?
Whenever Bob and Jillian thought someone on the show was in trouble, I noticed they’d put them on the stairmill. I do 20 to 30 minutes on that, then switch to the rowing machine for 10 more to keep from getting bored.

How do you stick with it day in and day out? Any advice?
If you start making excuses not to exercise, that’s a reason to change your routine—it’s not a reason to stop working out. Even trainers have trainers, so consider investing in one. Healthy people choose to be healthy. They set themselves up to win.


Source:http://www.womenshealthmag.com

How I Lost 5 Stone

Age: 31
Start Weight: 15 stone 2lb
Current Weight: 10 stone 2lb
Weight Lost: 5 stone
Rate of Loss: 1lb per week

Dieting History As a teenager I lost a lot of weight through calorie counting and exercise. When I first met my husband, Dave (April 1994) we ate out a lot. We ate out far too much really. If I couldn't be bothered cooking (which was quite often) we'd nip down to the local pub. I can't really remember what sort of food I used to eat, but it was obviously too much when you add the eating out as well. My weight gain was too easy to blame on the medication I had to take for epilepsy - overeating played a major part.

Between April 1994 and November 1998 I tried various ways of losing weight - Slim Fast; Weight Watchers; Slimming World; Rosemary Conley. I did lose small amounts of weight but, because of the medication, found it virtually impossible to lose any real amount and keep it off. November 1998 I was at my highest weight of 15 stone and 2lb. It was not until I made the decision to change my medication for epilepsy that I managed to start losing weight properly.

January 2002 I started the year off at 14 stone 2lb. I counted calories and did some exercise: walking and the occasional step/aerobics video at home. I feel that I led a fairly normal life last year. I went away on holiday / for weekends, ate out and enjoyed myself. I still managed to get down to 11 stone 11lb for January 2003 (not bad considering we went on holiday that Christmas too!)

As I neared my overall target, I was finding it harder motivating myself. I was a bit blasé about it because I'd lost so much already. I was forgetting food I'd eaten, not journaling accurately and finding it harder to get myself to exercise. I joined Weight Loss Resources in February 2003 at 11 stone 7lb.

On Being Overweight…

When I was heavier I refused to eat a meal out if Dave wasn't eating. I felt like people would stare at me and think I was greedy because I was eating on my own; or they would notice I was eating and think "should she be eating that when she is so overweight?" I have had people ask me "should you be eating that?" - it depended on who that person was to what reply they got!

Someone I didn't know rolled their car window down in town and yelled that I was a "fat cow" - this really upset me, and I have never forgotten that night.

I hated clothes shopping. I used to come home in tears most of the time after shopping. I felt really big, that everything looked awful on me. My words at the time were that I looked like a beached whale.

In the years I was not dieting very successfully, if I had a bad day, it could quite easily turn into a bad week. Now if I have a bad day, that is usually it.

I feel my confidence has increased since losing weight. I feel happier about how I look and this obviously reflects more in my day-to-day life. Not being able to lose weight made me feel like a failure.

Finding the Motivation

Ever since my highest weight of 15 stone 2lb I decided I wanted to get down to a goal of 9 stone. Now that I know I can do it I am determined I will lose it and get down to 9 stone however long it takes!

April 2002 I managed to wear my engagement ring again. That was an important moment to me. I hated not being able to wear it.

Buying new clothes, as going down sizes. I enjoy clothes shopping so much more now. Losing weight means I need to go clothes shopping more. No longer the chore it used to be. My problem at the moment is being between sizes! Getting back into old clothes is a lovely feeling too! I still have some clothes that I can't get into yet... but I WILL!

People's support and encouragement is really helping me as well. People are amazed that I've lost so much weight and that I am still losing weight. I enjoy seeing people's reactions when I tell them how much I've lost in total.

Health is a motivation. I felt is so hard to do things when I weighed more. I didn't have the energy to do a lot. I found warm weather very tiring (this was partly weight / partly medication I think!)

I really want to get this excess weight off while I am still young as I know it will get harder as I get older.

I met a couple of old work colleagues I hadn't seen for a couple of years - they didn't recognise me, until I showed them my old work's pass. This just about summed up how different I actually look now.

Discovering Weight Loss Resources

I found WLR on a search engine and started because a friend had started. She thought it would help me because it was very similar to what I was already doing, ie. calorie counting and exercise. I just needed a kick start to get the weight coming off again.

How Weight Loss Resources Helps

I try to eat more vegetables now since the site keeps a tally of your daily fruit and veg quota.

I changed to skimmed milk to help reduce the fat content of my diet (every little helps!)

I find the challenges quite motivating. Accounting for exercise and weight loss always seems to give you that bit extra motivation.

I find the site encourages me to exercise more as it counts against the food I've eaten. If I've had not so good a week eating, but exercised lots it doesn't look so bad.

Because the site looks at nutritional value rather than just at calories I do try to make my diet healthier. I don't always manage, but I'm sure that every bit helps.


The Best of Weight Loss Resources

I use the Food/Exercise Diaries on an daily basis. I always complete them when I've been away on holiday/for the weekend. Even if it's really bad!

I try to read the messages on the board when I have time. I like to know how everyone else is doing. Again, when I have time, I like to go in the chat room for the same reason.

I read the information on the member's home pages. I find it interesting and gives me ideas.

Wendy's Tips for Losing Weight

Write down the food you eat as you go through the day. It is easy to "forget" something you have eaten.

Don't guess! Weigh your foods / measure your liquids - your weight loss will benefit from this. Those missing calories soon add up!

Don't forget to add your exercise to your journal.

Losing weight is a long-term thing (especially is you have a lot of weight to lose to get to your overall target). You need to be able to do it in a way that doesn't restrict you life as you are doing it. This is how I feel I have managed to lose so much weight. I eat foods I enjoy; I just choose lower calorie versions of them - then I don't feel like I'm depriving myself. I see this as a way of being allowed all foods - unlike some other diets. I like the fact that I can have everything I want... just not all TODAY! I feel that you need to be able to follow this lifestyle after having lost your weight and when maintaining your weight afterwards.

When I started to lose weight in January 2002, I decided to look at my weight loss in small targets (short term). I usually did it in 7lb targets. I also used to set more long term targets - such as if there were 10 weeks to my holiday - I would work out what I could reasonably expect to lose in that amount of time.

If I have a bad day (don't we all) I try to do some extra exercise to help make up for it. I don't feel guilty - I just remind myself how much weight I've already lost and that it will take just a little longer to get to the particular goal I was aiming for.

I have found exercise to be a very important factor in losing weight. Basically, if I don't exercise as much my weight loss is definitely slower than if I do.

source: weightlossresources.co.uk

How I Lost 82 Pounds

Vitals 26, Marysville, WA
Occupation Massage therapy student
Height 5'8"
Time required to reach goal 2 years, 5 months
Lesson learned Read labels. Being on a vegan diet forced me to think about the preservatives I was putting in my body and whether I wanted to do that.
Secret weapon Post-it notes. I stuck them on my bath&shy;room mirror so I would never blow off the gym.
Weight before 230
Weight after 148

The Gain
Brandi Lemburg had been a vegetarian since age 9, but she was no fan of greens. "I had potatoes with every meal," she says. In her twenties, Lemburg worked her way up to three sodas a day and hot fudge sundaes every night. At 22 and 170 pounds, she stopped weighing herself. "I didn't want to know," she says.

The Change
In February 2006, Lemburg's size-18 jeans were cutting into her waist. She forced herself onto a scale and saw that she had gained 60 pounds. "When I read the number 230, my heart sank," she says. "I had never weighed that much." Realizing that she could easily top 300 pounds in another year, she took action.

The Lifestyle
Lemburg knew she needed a lifestyle change, not a quick fix. She went vegan, which forced her to get protein from soy, beans, nuts, and veggies instead of fattening dairy products. Sweet snap peas and organic apple slices with vegan peanut butter replaced cookies and Little Debbie's cakes. "I gave up soda completely," she says. She logged half-hour sessions on a treadmill three times a week. For the first two months, Lemburg lost five pounds a week. Eager for more, she started walking everywhere--to work, to school, to run errands--and practiced yoga five nights a week. "I do squats when I'm blow-drying my hair. When I watch television, I do lunges," Lemburg says. By last July, her scale was down to 148.

The Reward
At her lowest weight since she was a teenager, Lemburg has lifted more than just a physical burden. "My weight was really bringing me down," she says. "I had zero energy and I was self-conscious. Now I wake up and I'm ready to take on the day."

Lemburg's Tips
Eat in "I try healthy meat- and dairy-free recipes at home."

Have a shoe fetish "I leave my shoes on after work so I'm ready to pull weeds or do some aerobic cleaning."

Be positive "I never let discouraging thoughts take over."


Source: http://www.womenshealthmag.com/

How I Lost 50 Ponds by Diet and Exercise

When did you become unhappy with your weight?

I grew up as an overweight kid. I was always tired and had very little energy to do anything. As I got older, I knew I had to make some changes.

What made you decide to lose weight?

I was in Junior High School and decided to go out for the football team. The coaches told me I had great potential but I needed to get stronger and drop some weight if I wanted to make first team defense. I decided to check out the weight room and start lifting. After a few weeks, I started seeing my body change and my strength levels increasing rapidly. I kept lifting and added some cardio to burn off the fat. I ended up making first team defensive tackle that year and played all through high school.

At the end of high school, I was weighing in at about 230 pounds. As a defensive lineman in high school, I needed to pack on the size to be able to go up against those massive 300 pound monsters on the offensive line. At 5'11 and 230 pounds, I was big and strong but was carrying around a significant amount of fat. After football season ended, I wanted to burn off some excess pounds and focus on more of a lean, athletic physique.

I decided to really focus on my diet. I went on a very strict nutritional regimen. I cut out all empty calories from my diet (fast food, sweets, soda, etc.) and really focused on only eating clean nutrient dense foods. I kept up my intense weight lifting workouts and increased my cardio workouts to 45-60 minutes everyday to burn off excess fat.

What were the most important changes you made to lose weight?

It really came down to hitting it from all angles. Clean food to fuel my body, weight training to build muscle and cardio to burn fat. Out of these three elements, my diet was probably the most important aspect which helped change my physique. When I decided to be very disciplined with the foods I consumed, the changes were incredible.

What was most challenging about losing weight?

I have always been a food person with a huge appetite. Back in the day, I would indulge in everything from greasy fast food to decadent desserts. My portion control was nonexistent.

The most challenging thing for me was adhering to a strict nutritional plan and cutting out most of my favorite "comfort" foods. I learned early on that these comfort foods were triggers and would instantly effect my appetite and the way I felt. If I had a tiny piece of dessert or some fast food, it would trigger my hunger and it was almost impossible to back down from eating more and more. I decided to eliminate all empty calories and only focus on clean fuel for my body.

Within about 2 weeks, my tastes started changing and my craving went way down. Once my habits and routines started to change, my focus was on preparing healthy nutrient dense foods all the time. I still get craving now but I decide to choose healthier foods to eat. If I crave sweets, I will eat frozen grapes (amazing). If I'm craving something salty, I will have a bag of fat free microwave popcorn. Choosing these healthier alternatives have cut down a huge amount on my overall calories and they still leave me feeling satisfied.

How long did it take you to start to see results?

Within about 2 weeks of weight training, I started feeling my strength levels go way up. My energy was through the roof and I couldn't wait to get back in the gym to train. When I added cardio workouts and a clean diet to my overall fitness plan, the changes were incredible.

To this day, I can still see changes in my physique over the course a week or two when my nutritional plan is on. When I tighten up my diet and really focus on nutrient dense foods, the changes start showing up in a matter of days. Unfortunately, this can go the other way also. If I take a few weeks off and cheat on my diet, the changes are very apparent. My body really wants clean fuel to run optimally and when I consume empty calories, the mirror doesn't lie. I have always found it fascinating that with small changes in specific foods and training routines, one can make noticeable changes in their physique.

How long did it take for you to reach your current weight?

It took about 6 months of strict training and diet to reach my current weight.

How long have you maintained your weight loss and how do you do it?

I have maintained my weight for over 10 years now. I do it by simply following the same principles which got me here. A clean diet, intense weight training and cardio work. All of these 3 elements are crucial for me to keep improving. If 1 aspect starts to drop, I can easily see my improvements start to decline. If I take a few weeks off and slack on my cardio training and go off my diet a little, the changes are apparent. This is what drives me to keep improving everyday.

How has your life changed now that you've lost weight?

Everything is different now. Since losing 50 pounds of fat, I feel much more athletic now. I have an overall sense of well being that I never experienced when I was heavier. I have so much more energy and I sleep better also. My mind is much clearer and I can sharply concentrate throughout the entire day without feeling mentally cloudy, which I used to feel when I was eating empty calories (sweets, fast foods, etc.).

Kris's Weight Loss Tips!


Weight loss tip #1:

Its never too late to start. No matter how much you're currently overweight or how out of shape you are, you can ALWAYS start making changes and improve your life! It all starts now. Forget about yesterday and focus all your energy into making smart choices to live a healthier life. Today is truly the first day of the rest of your life!

Weight loss tip #2:

Realize that food is a very powerful drug. You can use it to make yourself very sick or you can decide to use it to optimally fuel and energize your body! Research different foods and learn about the multitude of ways nutrient dense foods positively impact your body. Knowledge is power and learning how and what you're eating is vitally important!

Weight loss tip #3:

Eat 5-6 small nutrient dense meals every day. This should consist of clean, nutritious foods to optimally fuel your body. Include a lean protein source in each meal which will help repair and build muscle tissue. Make sure to optimize your pre-workout and post-workout meals to maximize the windows of opportunity.

Weight loss tip #4:

Be very conscience when you eat. When you sit down to eat a meal, ask yourself if this food is helping you reach your goals or is it setting you back. So many people simply eat without thinking about what they are putting into their bodies. They consume food almost unconsciously and shovel it into their face. Relax and truly enjoy every bite of food you have prepared for yourself.

Weight loss tip #5:

Pre-plan your meals. This is crucial for succeeding. If you don't have a plan, it will be very difficult to choose the right foods to attain your ideal physique. Keep nutrient dense foods and snacks at your home, in your car and especially at work. Put a box of protein bars in the office fridge or have a bag of mixed nuts at your desk so you will have quick access to these quality food choices when you're hungry. Preparing meals early also really helps. Try cooking all your week's meals on Sunday night and prepare them in small Tupperware containers. Although this is extra work, it will pay off huge in the long run. You will have instant access to healthy prepared meals and you can take the guesswork out of finding nutrient dense foods to eat.

Kris's Weight Loss Eating Plan!


Breakfast:

1 cup of organic steel cut oatmeal, 2 scoops of whey protein powder, 1 tbs of flaxseed oil.

Lunch:

8 ounces of broiled chicken breast, 1/2 boiled sweet potato, 2 cups of steamed broccoli, small green salad.

Dinner:

8 ounces of broiled wild salmon, 2 cups of veggie stir fry with 1 tbs of extra virgin olive oil, small green salad.

Snacks or Mini Meals:

Protein bars, protein shakes, almonds, walnuts, nonfat yogurt, frozen grapes, black beans, air popped popcorn, hummus, nonfat cottage cheese, soy chips, apples.

Kris's Weight Loss Workouts!


Weight Training:

Intense weight training with 8-10 reps per set and a 2 day on 1 day off split routine:

Monday: Chest/Back

Tuesday: Biceps/Triceps/Abs

Wednesday: Off

Thursday: Shoulders/Abs

Friday: Legs

Sat/Sun: Off

Cardiovascular:

Cardio workouts 4-5 times per week for 30-45 minutes per session. Jogging, jumping rope, mountain biking, elliptical machine.

Source: shapefit.com

How I Lost 30 Pounds In 3 Months

Three months before my wedding, I had a realization: I don't want to be a fat groom. After all, a cummerbund can only help so much. And besides, what kind of man would marry a beautiful woman knowing he's going to die young?

That's not hyperbole. My 5'9'' frame tipped the scales at 231 pounds, easily qualifying me as obese -- a designation that advanced my biological age of 26 by 2 decades, according to a UCLA study.

More disturbing, a blood test showed that I was on the verge of diabetes, despite having no obvious symptoms (other than a bulging belly). For the first time, being fat felt irresponsible.

But dramatic change doesn't take as long as you might think. In 12 weeks, I lost 33 pounds and whittled 5 inches off my waist -- just in time for our big day. And, even better, my latest blood work came back nearly normal. How'd I do it? Keep reading.


The Tipping Point
Like most overweight men, I wasn't proud of carrying around all that extra flab. But it wasn't until I literally feared for my life that I became fully committed to change. That day arrived when I met with Keith Berkowitz, M.D., medical director of the Center for Balanced Health, in New York City. His specialty: turning the obese thin.

When I showed up at his office, Dr. Berkowitz first analyzed a blood test I'd had done in preparation for our meeting. My triglycerides -- a measure of the fat circulating in my bloodstream -- were more than double what's considered normal. I was also insulin resistant. That means my body was having to produce 10 times the amount of insulin -- a hormone that signals your body to store fat -- normally secreted by a healthy guy my age. Both of these measurements are key predictors of future heart disease. Can you say "instant motivation"?

Chances are, if you're overweight, your blood work may look similar. Research shows that heavier men have higher cholesterol, triglycerides, and blood pressure than their leaner counterparts. And, according to Dr. Berkowitz, almost half of the population is insulin resistant. The most telling physical sign: abdominal fat. Still need a kick in the pants? Ask your physician for a complete blood profile; fear is a great motivator.

The Action Plan
Much to my horror, Dr. Berkowitz recommended a "controlled-carbohydrate diet." That doesn't mean cutting out carbohydrates altogether. Rather, you restrict the types that significantly raise your blood sugar and thus your insulin levels -- for instance, those found in soda, candy, and foods made with flour. Which happen to be the carbs I like the most. And, surprisingly, my don't-eat list even included whole grains at first. The reason? Although healthy for men with normal insulin function, whole grains still raise insulin levels. For me, that made them a food to avoid until I lost weight and saw improvements in my blood work, at which time I could add them back slowly in the form of high-fiber crackers or flaxseed bread.

The upshot is that this plan limited my carbs to those found in vegetables and fruit, which was a drastic change from my regular, carbohydrate-laden diet. After all, it meant I had to give up Entenmann's night. (I'll leave the menu to your imagination.) So I wasn't sure I could stick with it.

Enter Valerie Berkowitz. While Keith Berkowitz served as general manager of my diet, his wife, Valerie -- a registered dietitian and director of nutrition at the Center for Balanced Health -- took the job of head coach. She helped me create an eating plan that was user-friendly and required no calorie counting. Basically, my instructions were to eat only when hungry and to the point of fullness, incorporating the five simple rules that follow. I could eat as much meat and vegetables as I wanted, and was allowed 3 to 5 ounces of cheese and two servings daily of low-glycemic fruits -- berries, melons, peaches, plums, apples, oranges, and kiwis. I was also advised to drink 80 ounces of water daily. Use these guidelines yourself and you, too, can lose 30 pounds in 3 months.


1. Cut Out Fast-Digesting Carbs

For the most part, these are foods that are made with sugar or are high in starch, such as bread, pasta, any other flour-based food, potatoes, and rice. Because they all contain high amounts of glucose, they raise blood sugar quickly. "This is the trigger that signals your body to release a flood of insulin," says Valerie. Eliminate these foods and insulin levels stay near rock bottom. And that simultaneously improves your health and speeds fat loss. In fact, when University of Connecticut researchers analyzed why low-carb dieters were so successful, they calculated that 70 percent of their weight loss stemmed from low insulin levels. (One note: Because milk has a significant number of carbohydrates, it was also off-limits until my blood profile showed I was healthier.)


2. Eat More Vegetables

This may be the ultimate diet cliche, but there's no question it works. In fact, a study of more than 2,000 low-carb dieters found that, on average, the biggest losers were consuming four servings of nonstarchy vegetables a day. That's virtually any vegetable of your choice other than potatoes (white, sweet, or fried), carrots, and corn. "Eating more produce increases the amount of fiber in your diet, which helps keep you full," says Valerie. For an even greater fiber boost, I added a daily glass of Metamucil (the sugar-free version). If you've never taken Metamucil, its effectiveness in reducing your appetite is nothing short of amazing.


3. Have Protein at Every Meal

This is especially important at breakfast and with snacks, when guys are most likely to skimp on this muscle-building nutrient. (Thanks a lot, cereal.) Case in point: University of Illinois scientists report that, on average, people consume 65 percent of their protein after 6 p.m. More important, the researchers found that to optimally preserve your muscle as you lose weight, you need to take in protein at each meal throughout the day. "Besides nourishing your muscles, the added protein will help keep you from overeating," says Valerie. The best sources are beef, chicken, fish, dairy, and eggs.


4. Don't Be Afraid of Natural Fat

That's right, the kind that's found in a piece of meat, an omelet, an avocado, olives, or olive-oil-based dressing. Because fat alone doesn't raise your insulin levels, it has little to do with making you fat, contrary to popular opinion, says Valerie. High amounts of carbs coupled with high amounts of fat are the real culprit, she explains, since they stimulate the release of insulin, causing your body to store fat instead of burn it. But what about heart health? In a review of 13 studies published in the Journal of Nutrition, researchers determined that low-carbohydrate diets -- all of which provided at least 50 percent of daily calories from fat -- were more effective at reducing heart-disease risk than traditional low-fat diets.


5. Forget About Processed Foods

Prediet, I lived on lunchmeat. But Valerie nixed these packaged meats quickly, because most contain added salt (affecting weight and blood pressure) and sugar, as well as nitrates, which are associated with an increased risk of cancer. Instead, I ate ground beef and ground turkey. (Both take only a few minutes to cook at night and taste great cold the following day.) I did slip up, though. On my 15th day on the program, I discovered Terra vegetable chips. "A delicious potpourri of exotic vegetables," the bag says. Sounded healthy to me, so I crunched on them hard during long days at work. A week later, when I told Valerie about my new favorite addiction, a sharp scolding followed. I'd been suckered by the word "vegetable." These chips are made from starchy root vegetables, so their carbohydrate count is similar to that of potato chips; and they're loaded with salt. The scale reflected my mistake. If you follow only one rule, make it this: If it comes in a box or a bag, skip it. I guarantee you'll have success.


The Gut-Busting Workout
Finish off the flab with this full-body fat-burning routine from Michael Mejia, C.S.C.S., author of The Better Body Blueprint. It’s designed to speed your results and improve your fitness, while protecting your hard-earned muscle -- all in just 3 days a week.

How To Do It
Warmup: Before each workout, warm up with 5 minutes of light aerobic exercise or calisthenics.

Weight training: Do the weight workout that follows 3 days a week, resting at least a day after each session. Perform the exercises as a circuit, completing one set of 10 to 12 repetitions of each movement before resting for 60 seconds. Then repeat the entire sequence one or two times, for a total of two or three circuits. Every other workout, reverse the order in which you do the exercises. So in one session you’ll start with the overhead squat, and the next you’ll begin with the pushup.


1. Overhead squat

Stand holding dumbbells overhead with a grip that’s twice shoulder-width. Begin by descending into a squat, making sure that the dumbbells stay out of yo

ur peripheral vision and don’t drift forward. When your thighs are parallel to the floor, pause for a second before pressing back up to the starting position.


2. Pushup-position row

Get into pushup position with your arms straight and your hands resting on light dumbbells. Spread your feet apart for balance. Tighten your abs as you pull one dumbbell off the floor and draw it toward your chest until your elbow is above your back. Pause, then slowly return the weight to the floor and repeat with the other arm. TIP: If holding both dumbbells feels awkward, try doing the exercise holding only one dumbbell and place your other hand on the floor.


3. Lying hip extension

Lie on the floor with your arms out to the side, knees bent and feet flat on the floor. Pushing with your gluteals and hamstrings, dig your heels down into the floor and lift your hips until your body forms a ramp that descends from your knees to your shoulders. Pause, then return to the starting position.


4. Lat pulldown

Grab a lat-pulldown bar with a "false" overhand grip that's just beyond shoulder width. A false grip means you place your thumb on top of the bar, alongside your index finger, rather than wrap it around the bar. Pull the bar down to your chest. Pause, and slowly return to the starting position.


5. Russian twist

Grab a weight plate with both hands and sit on the floor with your knees bent and your feet flat. Hold the weight plate straight out in front of your chest with your palms facing each other. Lean back so your torso is at a 45-degree angle from the floor. Twist to the left as far as you can, pause, then reverse the movement and twist all the way back to the right as far as you can, and pause. Return to the starting position.


6. Pushup

Support your body with the balls of your feet and with your hands, positioning the latter slightly wider than shoulder-width apart, palms flat on the floor. Straighten your arms without locking your elbows. Lower your torso until your chest is just a fraction of an inch off the floor. Push yourself back to the starting position.

Cardio: After each weight-training session, finish up with 12 to 15 minutes of aerobic exercise -- running, cycling, rowing -- using an intensity that you judge to be a 7 or 8 on a 10-point scale.


Source: menshealth.com