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.

See attached for the 10 day real food challenge food guide.

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

Prioritizing sleep is without a doubt one of the most important aspects of weight loss. Sleep keeps our stress low, helps us make healthier decisions, and keeps our hormones in check so that we know when we are hungry and when we are full. You know how much sleep is best for you to function optimally, and that number of hours is different for everyone. Give yourself a bedtime and stick to it.

Did you know that most of the time that you believe you are hungry, you are probably thirsty? Are body has very similar responses to hunger and thirst, which can cause us to overeat. To make sure that you keep from overeating at meals, make sure that you stay hydrated. If you are really hungry before a meal, drink at least 20 oz of water within a half hour before eating. This will keep your appetite in check.

One of the simplest habits that you can build to start losing weight right now is to eat 30 grams of protein within 30 minutes of waking up in the morning. Whether that be an omelette or a protein shake, that protein will help setup your metabolism for success daily, and will help you make better meal choices throughout the day.

Sodas, alcoholic beverages, juices, and energy drinks are all loaded with calories, sugars, carbohydrates, and ingredients that cause serious weight gain. If you want to focus on one thing that you can do that will help you lose weight, limit the amount of these drinks that you are having daily and weekly. You can also switch to diet, lite, and low calories options if you have trouble cutting them out completely.

Stress is one of the biggest killers when it comes to weight loss. Stress makes our body produce cortisol which causes us to gain/retain weight and body fat. If you can lower your stress levels by taking 10 minutes per day to relax, this is going to be a great tool for losing weight.

Brief, intense workouts are excellent for weight loss. I know that you are extremely busy, so keeping your workout sessions to 10-20 minutes, 3 times per week can be a great way to lose weight, burn fat, and build muscle.

You may be surprised by how much calories that walking and taking the stairs can burn. Throw these into your day when you can to build some muscle and burn some calories.

If you happen to like salads, this may be the perfect weight loss solution for you. Eat what you would normally have for breakfast, or try to keep it healthy if you haven't been. Then for lunch and dinner, eat massive salads that are loaded with vegetables, lean proteins, some healthy fats like nuts or seeds, and naturally low calorie dressings or olive oil and balsamic vinegar.

Huge salads are extremely filling and are usually very low in calorie, so this is a great method for losing weight.

If you do not want to have to worry about counting calories while losing weight, eating REAL FOOD is one of the best ways to do that.

Focus on eating these kinds of foods if you don't want to worry about having to count calories to lose weight.

1. Lean Proteins
2. Healthy Fats
3. Vegetables
4. Fruit

Here are the things that you should be avoiding

1. Grains
2. Dairy
3. Alcohol
4. Processed sugars

Sugar, and chocolate in particular, are two of the most addictive foods available and they can make it really difficult to lose weight.

One great way that I have found for counter-balancing a sugar addiction is by snacking on a piece of fruit whenever your sweet tooth starts to kick in.

Who would have thought that playing is a great way to lose weight? Whether you are throwing baseball, playing soccer, tossing frisbee, or playing a board game you can enjoy the benefits of either burning calories or keeping your mind occupied so that you can prevent mindless snacking.

Eating as clean as possible is one of the most effective ways to lose weight without counting calories.

Here are the foods that you should focus on eating if you are planning on eating clean.

1. Lean proteins
2. Vegetables
3. Healthy fats
4. Fruits

Here are some of the things you should stay away from

1. Drinking your calories (juice, alcohol, soda, energy drinks, heavy dairy and sugar coffee drinks)
2. Dairy
3. Wheat and other grains
4. Processed sugars

I don't expect you to eat perfectly on your diet all of the time, just most of it. That alone will make weight loss much easier. I will tell you that by incorporating calculated cheat days or cheat meals into your diet, you can temporarily boost your metabolism so that you can continue to lose weight effortlessly. This will also be a great way that you can enjoy yourself.

Thank you so much for choosing to take this course and change your life by losing weight.

If you enjoyed this course, it would greatly help me to continue to help others if you would leave my course a great review. We are facing a global obesity epidemic that can be changed with simple healthy habit building.

If you have any questions or suggestions about anything in the course, I am more than happy to help you. Please feel free to send me a personal message or post to the discussion section anytime and I will get back to you as soon as possible.

I have found that the best way to put all of my favorite weight loss recipes together is through pinterest. Here, you have access to over 100 recipes that are delicious and great for losing weight.

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

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

The easiest way to prepare one of my favorite slow cooker recipes. Clean the chicken, set it in the crock pot and start it up, let it sit for 8-10 hours with your favorite seasoning and then enjoy!

This a sneak peak into my pantry to show you what kinds of seasonings and spices that I use to make my healthy meals taste incredible.

One of my favorite high protein breakfasts that is optimized for weight loss.

I have had so many clients over the years make unnecessary excuses for why they can't lose weight. Here are the 5 most common excuses and how you can overcome them. 

This has been a battle that has been waged for years in the health and fitness community. Is cardio or resistance training better for fat loss, and why?

If you are thinking about having a drink, here are the drinks that will make you fatter and the ones that won't.