The bottom line is that the only way to lose weight is to create a calorie deficit by eating fewer calories than your body burns for energy. There are many ways to accomplish this, and targeting added sugars and replacing them with stevia is an easy and tasty fix.
Research has shown that subjects given stevia-containing foods or beverages consumed fewer calories throughout the day. (2,3)
The Truth About Added Sugars
It seems like everything we read talks about avoiding carbs and sugar.In the U.S., the average intake of added sugars reaches up to 270 calories or more than 13 percent of calories per day based on an average 2000 calorie diet.
Not surprisingly, the largest source of added sugars in the typical diet is beverages, including soft drinks, fruit drinks, sweetened coffee and tea, energy drinks, alcoholic beverages, and flavored waters. They account for almost half (47%) of all added sugars consumed by the U.S. population.
The other major source of added sugars is snacks and sweets.(1) Most people don’t realize how much sugar they consume from other sources like marinades, sauces, salad dressings, yogurt, crackers and other items that don’t “seem sweet.”
The 2015-2020 U.S. Dietary Guidelines for Americans recommends limiting added sugars to less than 10% of total calories or about 50 grams per day based on 2000 calories.
If your body needs fewer calories based on size, age, and activity level, the gram limits are even lower.
To take it a step further, the American Heart Association recommends limiting added sugars to 24g grams per day (6 teaspoons) for women and 36 grams per day (9 teaspoons) for men.
It’s obviously an area of concern in our standard American diet as the term “added sugars” appeared 138 times in the dietary guidelines report!
Knowing Your Limit for Added Sugars
Simply put, consumption of added sugars can make it difficult for people desiring to lose weight to meet their nutrient needs while staying within calorie limits.
Whenever anyone restricts total calories, everything eaten needs to contain more nutrients to make sure you get what you need for proper fueling while limiting total calories. One of the simplest strategies is to limit added sugars.
Why? Because they are more often found in foods that do not provide quality vitamins, minerals, and antioxidants that we look for to help prevent lifestyle diseases like heart disease, diabetes, and cancers.
That’s where products like stevia fit in.
Can Stevia Help with Weight Loss?
Since stevia is a plant-based, zero-calorie sweetener with a taste 50-350 times sweeter than sugar, a little goes a long way. By substituting stevia for sugar in your daily routine, there are many ways to cut total calories and sugar grams.
Using stevia to sweeten your coffee or tea (hot or iced), saves 16 calories per teaspoon over sugar. A few cups per day with a few teaspoons each can really add up quickly. Each stevia packet is formulated to equal the sweetness of 2 teaspoons of sugar. Take some with you to your favorite coffeehouse or restaurant and add your own.
Instead of eating pre-sweetened Greek yogurt with up to 20 grams of sugar, start with the plain variety and add your own stevia, vanilla extract, cinnamon and fruit.
Swap stevia for sugar, honey or maple syrup in your oatmeal, homemade salad dressings, baked goods and other recipes that call for sugar. Even subbing in ½ the amount in a recipe can make a big difference.
We would love to hear your sugar swap success stories. How do you enjoy Pyure Organic Stevia?
Anton SD, Martin CK, Han H, Coulon S, Cefalu WT, Geiselman P, Williamson DA. Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels. Appetite 2010;55:37–43.
Tey SL, Salleh NB, Henry J, Forde CG. Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake. Int J Obes (Lond) 2017;41:450–7.
Is stevia dangerous for our health? Can stevia affect fertility levels? If stevia is safe, what amount is safe for us to eat? What other sweeteners are safe to eat? What sweeteners does Dr Greger recommend? Are there any studies on the safety of stevia? Keep listening as Dr Michael Greger answers these questions…….
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Whatever the latest diet or exercise trend, whatever bullshit lines the personal trainer at the gym is feeding you, and whatever the latest scientific research is telling us, losing weight revolves around one factor and only one… CALORIES. Consume more than your body burns in day, whether through your natural basal metabolic rate, your day to day activities or exercise and you will gain weight. This is known as a calorie surplus. Burn more than you consume and you will lose weight. A calorie deficit. It really is as simple as that.
The more significant gulf between energy consumed and energy used you are capable of generating, the more quickly you will lose weight. Whilst the component parts of the equation are simple, the way you go about solving it is a little more complicated, particularly if it is to be sustainable. It’s very easy to tell yourself to eat less and be more active, but a lot harder to actually do it consistently for long enough to see results.
There are of course lots of ways in which you can manipulate both your diet and exercise regime in order to give yourself the best opportunity to both lose weight and then maintain those losses as part of a healthy lifestyle.
You can’t help but be aware of the health risks associated with being overweight. Whether it be online, on the TV or in magazines and newspapers, the information is everywhere. As a society we have become increasingly concerned with healthy living and in particular diet and exercise. And rightly so. These areas represent an enormous challenge to millions of people all over the world.
Excess weight, and in particular, obesity, negatively impacts almost every facet of health. As well as the widely known increases in the risk of life altering and deadly diseases such as diabetes, heart disease and cancers, your reproductive and respiratory functioning, memory and mood can also be severely compromised.
I think the motivation for achieving and maintaining a healthy weight are pretty clear.
This is where we get back to that all important important equation:
Calories consumed – Calories burned = Energy balance
Negative energy balance = calorie deficit = weight loss
Positive energy balance = calorie surplus = weight gain
The two easiest ways to influence your energy balance? Diet and exercise!!
There should be little surprise that what you eat (and drink) and how much of it you eat (and drink) determines your calorie intake for a period of time. Consequently, one of the simplest ways in which you can alter your energy balance is by consuming fewer calories. Over an extended period of time, provided the adjustments are significant enough to create an energy deficit, you should lose weight.
Eating less than your body is used to all of a sudden, unfortunately, is easier said than done. There are, however, a few strategies you can implement in order to give you the best chance of success.
Ditch the sugar:
Sugar is the devil. It is addictive. Eat more of it than you can burn off and your body stores it as… FAT! Excess fructose (sugar) in your blood causes elevated insulin levels. This prevents the body from accessing stores of fat for its energy demands and results in the brain telling you that you are hungry.
Moreover, sugar also causes leptin resistance. Leptin is a hormone which helps us release fat from stores to be used as energy. Ergo it tells the brain that we have enough energy supplies and we don’t need to eat. Increased levels of fructose in the blood raises the level of triglycerides, which block the transmission of leptin from the blood to the brain. The brain thinks the body is starving and tells us to eat more than our energy demands require. Thus we gain weight.
Sugar has also been shown to have very little effect on our feeling of fullness relative to the number of calories being consumed. That my friends is a slippery slope. One which isn’t going to help anyone lose weight, nevermind lose it quickly.
See, I told you sugar was the devil!
The good news is, the less sugary foods you consume, the less your brain craves them and the less you eat. All YOU need to do is break the cycle.
Here are a few top tips to help you cut back your daily sugar intake:
Avoid drinking calories. That means fruit juices as well as the more obvious sodas.
Reach for an apple rather than the candy. Whilst fruit obviously contains sugar, your body responds very differently to fructose in comparison to heavily processed, sucrose rich foods. Fruit can also be a great way of satisfying any cravings for sweet foods you may have without the drawbacks of regular chocolate binges.
Avoid pre packaged ‘convenience’ type foods which are often high in added sugar. The best way of knowing exactly what you’re putting in your body is by making your meals from scratch as much as possible.
Up the protein, fat and veggies:
When it comes to losing weight, protein is king. Studies have demonstrated that protein may boost the metabolism by up to 100 calories per day. That’s energy you’re burning simply sitting on the sofa twiddling your thumbs.
What’s more, high protein diets have also been proven to reduce cravings and make you feel fuller for longer. All of which are going to help you achieve the all important calorie deficit required for meaningful weight loss.
Low carbohydrate vegetables (normally the green ones), like broccoli, spinach, lettuce, cucumber (you get the idea) are a great way of filling out your meals without adding excess calories. Vegetables have a high fibre content which means they not only provide volume but also take longer to digest meaning you stay fuller for longer. They also provide you with some really important vitamins and minerals which will help keep your immune system in tip top shape. It’s a win all round really.
Whatever you do, don’t neglect fat. This is probably one of the most counterintuitive aspects of weight loss nutrition. Eating foods high in fat surely makes you fat? Provided you’re consuming the right kinds of fat (unsaturated and naturally occurring) rather than those found in heavily processed foods then they are a hugely important part of a balanced healthy diet and can help you lose weight.
By upping your fat intake in relation to your carbohydrate intake you can create an environment in which fat loss is actually more optimal. As already discussed, our consumption of carbohydrates releases insulin. The more carbs you eat, the more insulin your body produces and the harder it is for your body to access fat stores for energy purposes. Therefore, by replacing some of the calories you consume through carbohydrates with fat, you will reduce your insulin levels which will in turn make it easier for your body to access fat stores for energy at the same time as allowing fat to enter and fuel your muscles. Winning!
All low fat diets do is reduce your body’s capacity to burn fat and increase its ability to burn carbohydrates. Hormones such as adiponectin, which help boost your metabolism and break down fat cells are also inhibited.
Foods high in fat are also much better than those high in carbohydrates at making you feel full for longer. When the fat you eat enters the small intestine it releases hormones including cholecystokinin and peptide tyrosine tyrosine, which both play a major role in the regulation of your appetite. The more full you feel after eating, the less inclined you will be to dip into the snack cupboard or go for seconds, all of which is going to help you consume fewer calories in the long run!
As with anything in life, moderation is the key. Foods high in fat are calorie dense. So whilst upping your intake in replacement of carbohydrates is definitely a good idea if you want to lose weight, if you don’t take care of the all important energy balance then you won’t see the changes you want to.
Cutting carbs from your diet all together is simply not sustainable. They are after all the most prolific source of energy for our bodies. There are, however, some sources of carbohydrate which will make it much easier for you to lose weight than others. Complex carbohydrates, such as those found in foods like oats, beans, brown rice, quinoa and lentils take much longer for your body to breakdown than simple sugary carbs. Whilst all carbs are eventually broken down into glucose, the longer this process takes, the longer you will feel full and the more nutrients your body will absorb from what you eat.
Feeling fuller for longer means you’re more likely to eat fewer calories and thus more likely to achieve that all important calorie deficit.
One of the most common mistakes people make when they are looking to lose weight quickly is to adopt a very low calorie diet. Whilst this will obviously achieve the negative energy balance required, there are some significant disadvantages to such a strategy.
Your metabolism goes up for two to three hours after any meal as a result of the extra metabolic processes required to digest food and absorb its nutrients. Consequently, the less you eat the slower your metabolism becomes.
Your body has a tendency to treat huge reductions in calorie intake as a period of food scarcity (that’s evolution for you). As a result your body becomes more efficient at performing the basic functions which keep you alive and thus you burn less energy and your metabolism slows.
Moreover, you hold on to more fat in order to increase your chances of survival. Even worse, as muscle takes more energy to support than fat, your body will break it down before it breaks down it’s stores of fat.
Eating regularly and ensuring your body never enters this survival mode will help to keep your metabolism ticking along at an optimal level.
Drink more water:
Drinking more water can help you lose weight in a number of different ways. Most fundamentally, it increases the number of calories that you burn at rest. In fact, energy expenditure has been shown to increase by up to 30% within 10 minutes of drinking water.
Are you hungry or just thirsty? You would be surprised at the number of occasions when you feel hungry but are actually just dehydrated. Next time you feel the urge to eat, have a drink of water and see if it satisfies your ‘hunger’. The signals from our brain which tell us if we are hungry or thirsty can get a little confused, which means we have tendency to eat when we actually need to drink.
As water is completely free of calories, making sure we are suitably hydrated before we resort to grabbing a snack is a great way of reducing excess calorie intake and finding the negative energy balance which is so fundamental to weight loss.
Whilst thinking carefully about what and when we eat and drink should be one of the cornerstones of any weight loss strategy, there is another key way in which you can ensure your body is operating in a calorie deficit. EXERCISE.
Controlling what we eat takes care of the energy we consume, but upping how much exercise we do is the easiest way to increase the amount of energy we use.
The more active you are the more calories you burn and the greater your potential calorie deficit will be. This doesn’t mean, however, than you need to spend hours and hours on the treadmill or spin bike each day in order to give you the best chance of losing weight.
In fact, most research suggests that engaging in shorter burst of high intensity exercise is far more beneficial to both overall health and weight loss. Intense activity will increase your basal metabolic rate for up to 24 hours after exercise; increase levels of fat oxidation in the muscles; and lead to significant jumps in growth hormone levels, which help to burn fat.
As a result, a 20-30 minute HIIT session is actually going to be more beneficial to both your health and weight loss goals than an hour plodding on the treadmill at steady state. Efficiency is the name of the game here.
Circuit based training is a great way of introducing yourself to HIIT based workouts, particularly if you don’t necessarily want to fork out for a gym membership. Click here for a great whole body workout perfect for helping you shift that excess weight!
Larger muscles burn more calories. Simple as that. The more lean muscle you have the more calories your body will burn at rest. In other words, having more muscle increases your everyday base metabolic rate. The metabolic demand of muscle is greater than it is for fat.
Muscle is constantly being broken down, recreated, and synthesized, all of which requires energy. So not only will you be increasing the number of calories you burn during exercise, but you will also increase your energy demands at rest, both of which will make it much easier for you to achieve the negative energy balance required for weight loss.
The best way of building muscle is to ensure you include some resistance based strength training in your regular exercise routine.
Studies have shown that your metabolism can be elevated for up to 38 hours after strength training, which means you’re energy use will be elevated for the best part of 2 days after your session. Boom!
If it isn’t already clear, the single most important factor in the management of your weight is the relationship between the amount of calories you consume through eating, and the amount you burn through staying alive and exercising.
If you consistently exist within a calorie surplus, you will gain weight. If you consistently exist within a calorie deficit, you will lose weight. It really is as simple as that. If you eat unhealthily but maintain a negative energy balance then you will lose weight just as if you eat healthily but maintain a positive energy balance you will gain weight. It’s all about calories in and out.
However, from a nutritional perspective, you will obviously give yourself the best possible chance of losing weight if you stick with some of the simple tips already discussed like ditching sugar, upping your protein intake and ensuring you drink enough water.
Your calorie consumption is, however, only one side of the equation. For most efficient weight loss results, you should definitely pay some attention to how much energy you burn too. The most efficient way of increasing the energy demands you place on your body? Probably some kind of combination of HIIT and strength training. Remember, this type of training will not only allow you to burn calories whilst you exercise, but will also help you burn more when you’re chilling on the sofa. That, my friends, is what we call a win win! Post navigation
Are there any ways to lose weight besides diet and exercise? There are many tricks that can help you lose a bit of excess weight in just 2 weeks. We’re going to share with you 15 tips that can help you get rid of excess belly fat. Most people don’t even know about these tricks! Science proves that people burn less fat when they sleep during the day and are active at night. A group of researchers from the University of Colorado studied 14 healthy people for 6 days. During the first 2 days, subjects slept during the night and didn’t have daytime naps. Then they changed their sleeping patterns to imitate owls’ sleeping schedules. It turned out that when people took a nap, their metabolism worsened since their biological clocks didn’t completely flip to fit their schedules.
Hawaiian barbecue is no-frills and mixed, just like the Filipino-Chinese entrepreneur who made it mainstream: Eddie Flores, Jr.
Hawaii’s quintessential plate lunch of meat, macaroni salad and two scoops of white rice originated in the late 1800s as the midday meal for workers on Hawaii’s pineapple and sugar plantations, with immigrants from Japan, China, the Philippines, Korea and Portugal adding their food traditions. Hence, you’ll find katsu, char siu, adobo, Korean fried chicken and Portuguese sausage on the menu, in addition to native Hawaiian dishes like Kalua pork.
It seems only fitting then that L&L Hawaiian Barbecue was recently rated by Entrepreneur magazine as the top Asian fast food franchise in the U.S. The Honolulu-based restaurant chain serves affordable island comfort food at more than 200 locations from California to Florida, all of which are independently owned, mostly by immigrants. (Panda Express, in contrast, owns all of its outlets.) L&L also has two locations in Japan, with Flores open to more Asian expansion. The company recorded $95 million in sales in 2018.
And the founder and CEO is an immigrant himself.
I met Flores at an L&L inside a Walmart in downtown Honolulu. He’s ambitious and a dreamer, “cocky,” as his wife would say. He’s working to have an L&L in every Walmart on the mainland.
Flores’ family moved to Hawaii from China when he was a youth, the eldest boy of seven children. His Filipino father, a musician, and Chinese mother, have sixth-grade educations and were part of the middle class in Hong Kong. In Hawaii, his father worked as a janitor and his mother a restaurant cashier and dishwasher to make ends meet.
That’s what sparked Flores’ entrepreneurial spirit. “I told myself I’m not going to be poor,” he said.
But it wasn’t easy for the 72-year-old, who had a learning disability and repeated grades four times in China. Still, he learned to be aggressive and business savvy, working in banks and then real estate. In a few years, he became a millionaire and bought a restaurant for his mom in 1976, which would eventually be the first L&L, and the birth of a food empire.
Before poke became Hawaii’s hottest food trend, Flores popularized Spam musubi, a handheld snack of seaweed-wrapped grilled luncheon meat on top of rice. He says he was serving brown rice on his menu before most of the mainland U.S. knew what it was.
“No one ever took a concept of Hawaii to the mainland and made it. We were the first one,” Flores said. “We’re the only true Hawaiian brand serving Hawaiian food.”
To stay true to the brand, potential franchisees spend time in Hawaii to get to know the local icon’s “Aloha spirit.”
His upbringing made him a long-time champion of immigrants, especially the Filipino community in Hawaii. And while he made his fortune in real estate and franchising, he says his real legacy is building the 50,000-square-foot Filipino Community Center, the largest cultural center outside the Philippines. It aims to support the 300,000 or so Filipinos living and working in the state–about a quarter of the local population–with health and educational services as well as entrepreneurial and business incubation. Furthermore, about 60% of the new immigrants in Hawaii are from the Philippines.
“It’s for the pride of the Filipino. Filipinos are relegated to the lowest socioeconomic status here, like janitor, dishwasher,” Flores said. “I believe in political empowerment for the community and teaching them entrepreneurship so they can own their own businesses.”
Many of the Filipinos in Hawaii have little education, so it will take two to three generations to move up, Flores added. “Of the 1,200 board of directors of publicly traded companies here, only three are Filipino.”
Flores has also brought Hawaiian business delegations to the Philippines to explore opportunities with the motherland. But he admits cultural differences make it difficult to do business there. Entrepreneurship doesn’t come naturally for many Filipinos, he explains. Even in the United States, where immigrants grow up believing in the American dream, starting a business requires taking risks and a willingness to fail–an approach that runs counter to the more cautious culture of many Asians.
It’s a reality Flores is working to change, especially as an immigrant who overcame poverty and adversity to become one of the most successful Asian food franchise operators in the U.S.
“We are first-generation immigrants,” he said, “and since we’ve been able to achieve the American dream, I want to give back.”
I’m an international news anchor, Asia correspondent and freelance content creator based in Manila, with 20 years of experience in news, business and lifestyle reporting, producing and anchoring across Asia and the United States, including Singapore, New York City, Washington, D.C., and Los Angeles. In 2017, I launched ABS-CBN News Channel’s morning newscasts Early Edition and News Now as lead anchor and managing editor and hosted the popular “Food Diplomacy” segment. From 2013-2016, I was an anchor/correspondent for Channel NewsAsia and hosted “What’s Cooking,” a weekly food and travel show. Before moving to Asia, I worked in New York as an anchor, reporter and editor for several major media companies, including Forbes, CNBC, HGTV, Yahoo and Bloomberg. Born in Los Angeles, I graduated from UCLA and Columbia University’s Graduate School of Journalism
It’s hard to believe that in 2016, Atlanta-based restaurant Ammazza was forced to close its doors after not one, but two car accidents severely damaged the popular Edgewood Avenue space. But in November 2018, Ammazza opened the doors to a new restaurant in downtown Decatur. And months later, in March 2019, the local pizza joint officially re-opened its Edgewood location. Since November, the crowds have quickly returned and in addition to a new, second space, Ammazza has also welcomed several additions to its menu.
In June, likely to the excitement of foodies dedicated to a plant-based lifestyle, Ammazza announced a new, all-vegan menu. The hearty, all-vegan menu is comprised of five antipasto dishes, eight pizzas, dessert and a kids section.
On the pizza end, there’s the classic Vegan Margherita. A simpler option for those hoping to quell a pizza craving, the Vegan Margherita is made using house tomato sauce, fresh basil, extra virgin olive oil and vegan cheese. If a plethora of toppings is more your thing, there’s also the Vegan Piccante. The Vegan Piccante comes loaded with house tomato sauce, fresh basil, spicy calabria peppers, caramelized onions, red peppers, marinated artichokes and vegan cheese.
Need even more toppings? Ammazza offers about a dozen additional toppings (for an added cost) that range from sauteed wild mushrooms to spicy calabrian agave. Pizzas vary in price from $15 to $24, depending on size and selection.
The Antipasto selection on the new menu is brimming with a variety of salads. There are classics like Caesar and Spinach Salad, as well as not so traditional options like the Orzo Salad and Basil Salad. Simple yet robust, the Basil Salad is a medley of field greens, marinated artichokes, olives, red bell peppers, Roma tomatoes and house basil vinaigrette.
And since there’s always room for dessert, Ammazza’s all-vegan menu includes a vegan seasonal fruit tart, as well as a chef’s selection.
Curious about Ammazza’s boozier options? The pizzeria’s beverage director and general manager, Daniel Bridges revealed to the Atlanta Journal Constitution in January that Italian liqueurs and fresh ingredients will be a focus.
“We’re focusing on Italian liqueurs, amaro, and things like that,” Bridges said. “I like to keep my cocktails pretty simple, just use fresh ingredients, and let the spirits speak for themselves. But we definitely sell a lot of beer and wine. We change up the draft list almost daily. We try to stay local and regional with beer, and we have Italian wines.”
Ammazza’s all-vegan menu can be found at both their Decatur and Edgewood locations.
As the owner of Lushworthy.com (a beer, wine and cocktail blog), I’ve penned stories on all things booze-related for nearly a decade. In addition to holding down the fort at Lushworthy.com, my musings and other written works on food and drink can be found across the web. With my writing, I’ve had the opportunity to talk craft beer with rapper Tech N9ne, explore the history of New Orleans’ famed Café Brulot cocktail, sample spirits and cocktails from across the globe, and much more. I’m also a proud, longtime resident of Atlanta, Georgia, and an avid foodie. I keep myself heavily in the know when it concerns news on the latest restaurants, breweries and bars in the city.
Why the body has trouble burning fat, What foods make it very easy for the body to burn fat, What foods to avoid so your belly fat disappears, Learn why eating fat actually makes your body blast fat cells for good, Meal plan guidelines to help you manage your weight loss routine, Access to E-mail personal trainer coaching to make sure you succeed! (extreme value, And much, much more!
The premise of the ketogenic diet for weight loss is that if you deprive the body of glucose—the main source of energy for all cells in the body, which is obtained by eating carbohydrate foods—an alternative fuel called ketones is produced from stored fat (thus, the term “keto”-genic). The brain demands the most glucose in a steady supply, about 120 grams daily, because it cannot store glucose.
During fasting, or when very little carbohydrate is eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose. If this continues for 3-4 days and stored glucose is fully depleted, blood levels of a hormone called insulin decrease, and the body begins to use fat as its primary fuel. The liver produces ketone bodies from fat, which can be used in the absence of glucose
When ketone bodies accumulate in the blood, this is called ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g., sleeping overnight) and very strenuous exercise. Proponents of the ketogenic diet state that if the diet is carefully followed, blood levels of ketones should not reach a harmful level (known as “ketoacidosis”) as the brain will use ketones for fuel, and healthy individuals will typically produce enough insulin to prevent excessive ketones from forming.
How soon ketosis happens and the number of ketone bodies that accumulate in the blood is variable from person to person and depends on factors such as body fat percentage and resting metabolic rate.
In this specific package, you will have 1 year of access to the coaching/mentoring program. Inside will be a unique email address that you can use to contact the product creator and ask him any questions that are keeping you from making progress. It’s time to lose that weight now and for good!
Learn exactly how to burn belly fat and torch it for good, Learn exactly what recipes burn fat and keep it off, Learn what foods are keeping your body from burning fat and your metabolism sluggish.