Lose Weight Without Exercise: No Sweat to Lose Weight

See attached for some free resources that I have created to help you lose weight.

The 10 Day Real Food Challenge

If you need a quick way to kick start your new healthy lifestyle, I recommend starting here.

After years of testing different diets and eating methods to optimize fat loss, mass gain, metabolism, energy, and performance I have found that one rule of thumb rings true for all of them: eat real food!

The primary component to achieving and maintaining a healthier body hinges on eating real food and avoiding synthetic processed foods. I want you to start off on the right foot, so I designed The 10 Day Real Food Challenge so you can start building the body you've always wanted.

Click HERE or on the link below or above and it will give you simple-to-follow instructions to download The 10 Day Real Food Challenge food guide. Print off the food guide, put it on your fridge, or take it with you everywhere you go! For a while, these are going to be your new eating recommendations to live by.

The 10 Day Real Food Challenge

*Disclaimer: Always check with your doctor, nutritionist, or physician before changing your dietary or exercise habits.

Signup for the 10 Day Real Food Challenge Here: http://www.trainerjack.com/lose10pounds/

So how many calories are you burning on a daily basis? This lecture will walk you through how you can get a close approximation of how many calories you are burning per day just by performing the bodily functions that are necessary to stay alive.

It may not be necessary for you to count calories if you are keeping strictly to this diet, BUT I highly recommend that you track your calorie intake. Tracking exactly what you are eating now will give you a reference for exactly what you were doing to lose weight.

It will also give you an excellent tool for figuring out exactly how you can break through your first plateau and make strategic changes in your diet so that you can continue to lose weight.

Here, we are giving you the exact formula that you need to give you a safe and effective rate for weight loss. We will set you up with your goal daily calorie intake that will serve as your first foundation for losing weight.

Most popular and trendy diet and exercise programs recommend dramatic calorie cutting for "RAPID" weight loss and "INSTANT" results. There are many reasons why cutting 50%+ of your daily calorie intake is terrible for weigh loss and is NOT sustainable for long term results, and keeping weight off...

• Slowing your metabolism
• Not giving your body enough energy to function properly
• You feel hungry and deprived all the time
• Throws off your hormone balance and production
• Makes you irritable and restless
• Gives you an inability to focus because of chronic low blood sugar
• Burning out on your diet, which results in binge eating and gaining back all your weight and more

This is the full list that I give all of my clients that want to lose weight and keep it off. It is composed of whole foods like fruits, vegetables, lean proteins, eggs, and healthy fats. There are all foods that your body recognizes and can digest naturally to enhance your weight loss, give you more energy, and make you feel great while you are losing weight.

Keep in mind, this list is large, but it is not comprehensive. I am continuing to make additions and updates to this eating guide.

If you like a particular food that you notice is not on the list, feel free to post to the discussion section or send me a personal message to see if your food is approved.

Without support, there is a high chance that you will give up on your diet and never be able to lose weight. Weight loss is a difficult road to walk alone, which is why it is an excellent idea to get the support of your friends and family so that they can help you lose weight.

Want to eliminate hours of time slaving in a hot kitchen during the week? Crock pots are PERFECT for weight loss because they allow you to eliminate hours of time wasted on cooking, while giving you the ability to prepare massive quantities of great tasting food.

I have found that many of my clients give up on losing weight because they say that "healthy foods taste terrible." The truth is, any food can taste terrible and that only YOU have the power and resources to make healthy food taste wonderful.

I typically have between 30-40 different spices, seasonings, sauces, and flavor-boosters in my pantry at any given time so that I can make my proteins and vegetables taste like a 5 star dining experience.

I have found that the best way to bring all of my favorite recipes together is to pin them to a board on Pinterest. If you enjoy cooking, have the time to cook, and want to try some new recipes that are optimized for weight loss, take a look at my Pinterest board of over 100 recipes.

https://www.pinterest.com/trainerjack/the-10-day-real-food-challenge/

Losing weight and keeping it off is simply a matter of building effective, healthy habits. Here are the habits that you will need to start building to ensure that you meet your goals successfully.

There is one thing that you absolutely need to lose weight effectively, that has nothing to do with eating. You need to make sure you get enough quality sleep every night so that you can...

• Make good decisions about what you are eating
• Balance your hormones
• Regulate your appetite
• Have enough energy to function during the day.
• Manage your stress levels to prevent fat and weight gain

Without proper daily hydration, it is going to be extremely difficult to lose weight. The majority of our bodies are made up of water, and we need it to function properly to lose weight.

Make an initial goal of drinking at least 80 ounces of water per day. See if you can work your way up to 100-128 per day. One way to make sure that you hit your water goal is to buy a good water bottle ($10-$15) that has the ounces labeled on it, so you can keep track of your intake throughout the day.

This is a dietary technique and schedule that I use to make sure that my clients are completely satisfied at every meal, while guaranteeing results with their weight loss.

No matter what your dietary parameters and habits may be, this technique is a surefire way to start losing weight with. This simple principle takes no added time to incorporate, if you are already eating breakfast.

This is one of my favorite topics when it comes to losing weight. So how much protein do you need to be eating to see the best weight loss results?

Depending on who you ask, you are bound to get different answers for this question. Some research has shown the BARE MINIMUM amount of protein that you need to eat to preserve your muscle mass while losing weight is approximately .4 grams per pound of body weight.

I would personally recommend eating between .8-1.0 grams of protein per pound of body weight, or making sure that 40% of your daily calories consist of protein. The reason is that protein is really filling, functional to your body, and is digested very slowly so that your body will hardly store any of it as glycogen or fat.

Even if you are a seldom weekend drinker, alcohol can dramatically inhibit your ability to lose weight. Follow these tips and pointers to minimize the amount of damage that a few drinks can do to your weight loss goals.

Thank you so much for enrolling in my course, and congratulations on completing this. As someone who was formerly almost 50 pounds overweight, I cannot express how excited I am for you to achieve your weight loss goals.

There are so many people sitting on their couches right now CONTEMPLATING the idea of losing weight, but continuing to put off their goals and neglect their health. That is NOT you.

You have chosen to take the harder route. You have chosen to take the more gratifying route. You are embarking on a mission and journey that is going to transform, enlighten, enable, and enhance every aspect of your life. As you lose weight you will...

• Boost your immune system
• Gain confidence
• Build self-esteem
• Improve your relationships
• Be grateful for your health
• Become more energetic and optimistic
• Gain self-discipline
• Be more productive
• Realize that you have accomplished one of the hardest things that you can ever do: LOSE WEIGHT!

If you ever have any questions or need anything at all, I am more than happy to help you in any way that I can. Feel free to send me a personal message at any time, and I would be happy to answer your questions and/or create more lectures to help you on your journey to successful weight loss.

I am so grateful for that you have enrolled in this course, and I can't wait to hear about your incredible results.

-Jack

This stirfry is ideal for weight loss because it focuses on our key food groups

1. Lean proteins
2. Healthy carbohydrates: Vegetables
3. Healthy fats

Here are a few personal recommendations that I have for your stirfry recipe

• Keep mixed frozen vegetables handy. It cuts out the time that you would have to spend chopping and mixing your vegetables. This is a time-saving stirfry
• Use 1-2 eggs to serve as a cohesive bonding agent to keep your stirfry together. Since we aren't using rice in this stirfry, this will be the rice substitute that holds it all together.
• Cook your turkey patties or ground turkey in a separate pan from your vegetables, and use separate spatulas.
• Add your favorite seasonings, chili paste, and/or gluten free soy sauce for extra flavor

I had a student request to me recently to add a visual of the seasonings, spices, and sauces that I use to make my healthy meals taste incredible. Here's a sneak peak at what I stock my spice cabinets with to make every meal taste delicious.

How to prepare and cook the perfect vegetable snack, or the perfect side to your breakfast, lunch, or dinner.

How to prepare and cook the perfect vegetable snack, or the perfect side to your breakfast, lunch, or dinner.

Personally, I love Mexican food. If you love it too, the great news is that Mexican cuisine can be great for weight loss. Here are my notes on how you can optimize your Mexican dishes for losing weight.

Here are some links to my favorite paleo recipes. Check out some of the great Indian food paleo recipes on my pinterest boards.

https://www.pinterest.com/trainerjack/the-10-day-real-food-challenge/

https://www.pinterest.com/trainerjack/paleo/

Health trackers like Fitbit and Jawbone are excellent for using weight for several reasons. They add advanced technology that allows you to calculate your...

• Calorie intake
• Daily steps
• Flights of stairs walked
• Sleep quality and quantity