what i wish i knew before i started my weight loss journey 

Shatter the Illusion of Food Making You Feel Better :


Nearly 60% of women who want to lose weight, and over 30% of men, report eating in response to how they are feeling emotionally rather than because they are actually hungry.

Food becomes a way to deal with emotions. Stress, boredom, loneliness, sadness, disappointment or other negative emotions can be temporarily pushed to one side with some comforting food or drink.

This can be a real hurdle when it comes to losing weight. As well as the excess calories eaten, we’re often left feeling worse because on top of the negative emotion we now have to contend with feeling bad because we’ve eaten too much.

Understand Why You Eat :


If you ever find yourself rummaging in the fridge even though you’ve recently eaten, then you know hunger isn’t the reason.
More than likely some negative emotion has triggered a habit of using food to feel better.

The urge to eat can be so automatic that you feel you lack willpower or are out of control. But it is, in fact, a learned or conditioned response.

Increase Your Awareness :


The first step is to identify when these urges strike. When you find yourself in the fridge when you aren’t hungry, ask yourself ‘why do I want to eat? What am I feeling?’
If you aren’t sure, think back to what was happening before you felt the urge. Then ask yourself if there is another way you can feel better.

Or you could ‘chat’ to your urge to eat - telling it that you aren’t actually hungry, it isn’t actually going to help, and it’s nothing more than a conditioned response.

Whatever strategy you choose, the more often you break the ‘eating when you’re not hungry’ habit, the weaker its hold.

The way you lose the weight is the way you’ll have to keep it off :


 There’s no sense in picking up a rigorous and unsustainable regimen that you won’t be able to keep up long-term because as soon as you stop it, you’ll wind up gaining the weight back again, and then some.

 Switching from being a couch potato to a 5-mile a day routine likely isn’t sustainable and is likely to set you up for major disappointment.

That’s not just with exercise, that’s with the way you eat, as well. Going vegan to lose weight isn’t going to make the weight loss permanent.


 You can’t go back to eating meat afterward and think you’re going to keep that weight off. You can’t go low carb just to lose weight and then go back to All Bread Everything once you hit your goal, thinking the weight’s going to stay gone.

This is important because you have to unlearn the things that contributed to your weight gain, to begin with. You have to learn which foods contributed to your weight gain the most and find more reasonable ways to enjoy those dishes or items. Maybe you have to stop putting so much sugar in your coffee and teas.

 Or maybe you keep sugaring them the way you always have, but only enjoy them once or twice a week, not three times a day. You have to find a way of eating that makes you happy as well as healthy, and it has to be a way that you can live with.

It’s all in your head :


Losing weight is 100 percent “about“ a change of mentality. Sure, getting together an eating plan that works for you and figuring out how to properly execute a deadlift is important. 

But it’s a moot point if your brain doesn’t drastically change…If you nourish your body and exercise out of a place of self-love, you will find motivation, inspiration, and self-acceptance

Walking Isn't Enough :


Walking is definitely a better workout than just sitting on the couch, so I thought strolling through the mall and walking to class would do the trick. But walking isn't a major calorie-burner like running. When it comes to losing weight, you need to burn or cut out 3,500 calories a week to lose a pound.

 A 30-minute walk only burns around 122 calories, which is well under the 500 it takes to affect a weekly weigh-in. If you want to lose weight, you'll need to kick up the intensity and the length of your workouts. 

 You can’t out-exercise a bad diet :


 Exercise is fine, but you can’t just up your exercise and not change your diet and expect any kind of dramatic results. And you can’t exercise extra and think that permits you to eat whatever you want. Exercise to feel good and be fit, but curb your intake for weight loss.

Many people think that they can eat whatever they want as long as they work out. But the truth is, if you are looking to lose or maintain your weight, what you put in your body is significantly more important than hitting the gym. Exercise is important to keep your body healthy, but just because you work out for an hour or more per day, it doesn't give you the liberty to eat whatever you want!

I wish people knew that there isn't one bad food or one bad nutrient. First, fat was blamed for our country's obesity epidemic, then it was carbs, now it's sugar. We need to shift our focus to eating real, whole foods like fruits, vegetables, lean proteins, and whole grains-foods that have a ton of nutritional value and taste delicious-instead of fearing entire food groups and creating an unhealthy 'good' versus 'bad' relationship with food. All foods can fit into a healthy diet.

Health Is About More Than Diet & Exercise :


I wish people understood that their relationships with food and their bodies are direct reflections of their relationships with themselves and their entire lives. Creating a sustainable healthy lifestyle requires more than whole foods and exercise.

 You can eat all the kale in the world, but if you're hanging onto stress and anxiety in other parts of your life, your cravings and self-sabotage can return. Eat well and move your body, but don't forget to slow down, look within, clear your mind, and love yourself, too!
.
Skipping Meals Doesn't Help :


When weight loss is the goal, skipping meals is never the answer. Eating every three to four hours is key because it keeps your energy levels stable.

 And for those who workout, eating every few hours also helps maintain lean body mass and ensures that adequate caloric and protein needs are met. Also, when one skips a meal, they're more likely to overeat at the next meal, making it difficult to meet health goals.


They say knowledge is power, yet knowledge alone is not enough to reach a goal.

 You can know which foods are healthy and have the fewest calories, yet that knowledge alone will not get the pounds off.
To succeed at weight loss, you need to combine knowledge with action.

The action is the hard part because there are barriers to taking action.

For example, you might know that cutting out fast food is an effective way to lose weight, yet you wonder how you will find the time to cook.

You might know that your nightly bowl of ice cream is blocking your ability to lose weight, yet you fear the cravings that would come if you gave it up.

 Although the regimen strictly restricts various carbohydrate-rich foods, it accepts ana even more generous level of tolerances. Nevertheless, meals must be prepared meticulously and measured accordingly. certainly, you must have misgivings or doubts about the diet by all its particular food tolerances and restrictions . on the contrary, the perception that fats are bad for your health is fast becoming a yarn.

  it no longer entails warning. Medical science and research are helping us improve our understanding of proper nutrition. we have now learned that several types of fats are indeed healthy for our body ! . in case you did not know, fats clearly manifest major improvements in several health risk factors, like cholesterol levels.

The fact is that the “3 WEEK DIET” continuously provides stews of proven health and wellness benefits . This is the reason why variously new tweaked adaptations of the regimen mushroomed , yet , merely existed as short-lived trends.

1- What is the 3 Week Diet?

First off, the 3 Week Diet plan claims to help you drop 12-23 pounds in only 21 days. This program is suitable for women and men of all ages, and it was created by Brian Flatt, a personal trainer, and nutritionist. According to Flatt, this is the fastest diet on the market today. To get started, you simply download the eBook from the website, which costs $47. A specific eating plan and some exercise are required. However, all of the foods involved are readily available in local grocery stores.

We are uncertain when The 3 Week Diet first emerged. This weight-loss program is backed by a 60-day satisfaction guarantee.




How The 3 Week Diet System Works


As a science-based, extreme diet, 3 Week Diet contains some techniques and practices used by people like bodybuilders, celebrities, and fitness gurus to lose body fat fast. The four manuals were specifically designed to make your body burn fat 24 hours a day, seven days a week. For the first seven days, the diet should force your body to melt away one to two pounds a day, and three-fourths to one full pound thereafter.


1. The Introduction Manual


The Introduction Manual gets you quickly acquainted with the diet and jumps right into the science of weight gain and weight loss, the 3-week diet system book while also discussing what is required to fight stubborn body fat. It continues by telling you how to free your body of non-essential nutrients because they can slow or even stop your body from burning fat. It specifies what type of essential nutrients are required to replace the non-essential nutrients. When the essential nutrients enter your body, it promotes good health and energy as well as help you lose fat and increase your metabolism.

2. The Diet Manual

The Diet Manual is what differentiates the 3 Week System from many of the other diet plans because it allows you to customize it. It explains how you can calculate your lean body mass in contrast to fat percentage. Based on your results, you will be given a weight loss plan tailored to your body type.


The detailed 3 Week weight loss plan will inform you about when to eat, what to eat and how much to eat, complete with recipes. Additionally, it shows you the foods to combine that will work in conjunction to help to your body burn fat. It accomplishes this by paying attention to your body’s hormones and how they impact your ability to lose weight and burn fat.


In the diet manual, Brian Flatt introduces another plan before you’re done. He teaches you how to maintain the weight loss for the good while still eating your favorite foods.


3. The Workout Manual

Why would you need the workout manual if the Diet Manual is helping you lose weight? The 3 Week Diet’s Workout Manual can help you double your results.


For anyone who doesn’t have the time or doesn’t enjoy working out at the gym, the manual contains something for you. Brian Flatt created a 20-minute workout program that can be used at home, three to four days a week. However, he also included a gym workout for those who can get to the gym.


Brian explains that fat-burning exercises do not require you to spend countless hours working out in the gym every day. Your body burns fat based on the intensity of the exercises as opposed to how much time you spend exercising. All your body needs to lose fat is intense, short, full-body exercises that activate the metabolic rate in your muscles.


Finally, the Workout Manual features Brian Flatt’s “Midsection Miracle Workout.” The workout has two abdominal exercises that he considers to be the only exercises you will ever need to get a rock hard, sexy six-pack.


4. The Mindset & Motivation Manual


In the Mindset & Motivation Manual, Brian roots you on to success by providing you with a variety of mindset and motivational tools, tips, tricks, and secrets. This manual encourages you to stay focus on your weight loss goals, stick to your 3 Week diet and maintain your weight loss.


Advantages of The 3 Week Diet System


One of the most irresistible attributes from the 3 Week Diet System is being guaranteed to lose 12-23 pounds of stubborn body fat from around your belly, butt, thighs, waist and hips within a 3 week period. Basically, that is the main reason why this weight loss system is catching people’s attention. However, there are some other advantages to using it.


The four manuals are written by a fitness expert with years of experience in the fitness industry and have helped many people achieve the body they want. All the manuals are well-written, easy to understand and organized well. Each exercise in the manual is thoroughly explained, complete with diagrams and descriptions that show you how to properly position yourself during these exercises.


Unlike other weight loss systems, the 3 Week plan can be customized to suit your body type so that it can work for you. So, you’re not just using a system that enables everyone else to lose weight, but not you.


As for the physical advantages, Brian Flatt claims you will look more attractive and healthier. He goes on to state a variety of other physical benefits from using his system, including decreasing your waistline by 2-4 inches, dropping two to three dress sizes, increased muscle tone, extra energy, less cellulite, faster metabolism, lower cholesterol levels, healthier skin and hair and other benefits.


Disadvantages of The 3 Week Diet System


Although the 3 Week Diet system is gaining popularity, the system may not be the right weight loss plan for everyone. Fast weight loss, intense exercise and a demanding schedule involved with the system may not be the best solution for older people, inactive people, people with injuries and people with health issues, such as diabetes, respiratory and cardiovascular ailments. 


Diabetics and heart patients should also be careful about using the system because it lacks the proper nutrition for them and it could interfere with their medication regime.


Pricing and Refunds


For $47, the 3 Week Diet program is available for download as an ebook on ClickBank. The download takes about two minutes. There are no shipping charges and no need to wait around for a package to arrive at your doorstep. Brian Flatt allows you to read through the manuals and do every single thing the system requires for the best results. If you are unsatisfied after 60 days, then you can get your money fully refunded from ClickBank.


Conclusion


Finally, I would only recommend you 3 Week Diet System if you are willing to take action. If not, there’s no need to invest in this program. You cannot expect best results if you don’t follow it properly. For that, you need to be focused and willing to put effort on your end.












 .