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Overcoming Serious Food Cravings

eliminate food cravings

Whether you are dieting or not, you can be subject to serious food cravings. There are reasons why this happens that are both physiological and psychological. The physiological part of it is really quite simple.

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How Meditation Contributes to Weight Loss

Meditation Contributes to Weight Loss

It’s not necessarily a traditional method but using meditation for weight loss can really help at the core. So many of us tend to focus on the latest trend or fad or crazy diet out there when really the answer can come from clean and healthy living. This week you’re not supposed to eat this and next week it will be something different.

What if instead of following the latest extreme we focused instead on curing what is ailing us? This can not only help you to lose the weight and keep it off but can help you to get to healthier living at the core as well.

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How to Use Meditation for Weight Loss

using meditation for weight loss

It’s not necessarily a traditional method but using meditation for weight loss can really help at the core. So many of us tend to focus on the latest trend or fad or crazy diet out there when really the answer can come from clean and healthy living. This week you’re not supposed to eat this and next week it will be something different.

What if instead of following the latest extreme we focused instead on curing what is ailing us? This can not only help you to lose the weight and keep it off, but can help you to get to healthier living at the core as well.

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Surprising Ways to Boost Your Mood While Dieting

Boost Mood While Dieting

Well believe it or not, you can get a bit whiney and have a change in mood while dieting. It is a biological thing as well as psychological. Here we will touch a little on both and then give you some effective and simple tips on helping it.

The psychological reasons you have a bad mood while dieting

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Coffee for Weight Loss: Is Your Favorite Morning Beverage Helping Your Diet?

Coffee for Weight Loss Thermogenesis

Using coffee for weight loss has become a hot topic once again.  This is a subject that isn’t really anything new.  It has made its way into the headlines off and on for decades.  However, this time there has been a substantial difference to the justification for talking about it once again.  This time, there has been a considerable study to support the claims.

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Jump Starting Your Metabolism

jump start your metabolism

Your metabolism plays a key role in the speed, ease, and often success of your weight loss strategy.  That said, it is not an organ or even a system in your body.  It is the rate and processes by which your body converts fuel – such as from food or stored body fat – into energy. Your body uses that energy for its basic functions such as respiration, the beating of your heart, thinking, digesting more food, and moving around.

Your Metabolic Rate

A tremendous number of factors can influence the speed of your metabolism.  Some will speed it up, meaning that you’ll burn through more food calories or body fat in less time. Other factors will slow it down, meaning that you’ll require much more effort to burn the same number of calories or amount of body fat.

Is Your Metabolism Working for or Against You?

There are so many things working against you in the weight loss battle… is your metabolism one of them? If you have been on at least 3 different diets, frequently missed meals, or cut out any of the major food groups in the last year- the answer is probably yes.

Those are only some of the factors that can cause your metabolic rate to slow down.  When it’s slow, this means you’ll struggle more to lose weight, but will find it far easier to gain.  If you’re working on managing your weight effectively, then a slow metabolic rate is certainly the opposite of what you want.

Slow Metabolic Rate?

Do you think your metabolism is slow? In that case here are the foods and exercises to give it a jump start.  Before adopting any lifestyle changes, it’s always wise to speak with your doctor. That will help you to know that you’re making choices that are safe and appropriate for your unique needs.

Metabolism Acceleration Tips

  • Don’t starve yourself. Consistently eating too few calories will force your body into “starvation mode”.  This means that your body is functioning as though in a period when food is short.  Among its first actions is to slow the energy burning rate – that is, the metabolism – in order to conserve as much as possible.  This is a survival function as your body can’t tell the difference between starving yourself on purpose and doing so involuntarily. It’s far more effective to keep your calorie intake within a certain healthy range.
  • Focus on nutrition. When your metabolism needs jump starting, the place to start is the quality of your diet. Make sure your diet isn’t lacking any important nutrients, carbohydrates, protein, or fat. Watch out for misleading labels like “fat free” which may mean that the fat has simply been replaced by sodium and sugar, not benefitting your nutrition or diet at all.  Instead, if you need to reduce your fat intake, choose foods that are naturally low in fat or fat-free, such as vegetables.
    Focusing on nutrition also means improving the quality of the foods you’re already eating.  For example, instead of eating products based on refined flour, choose those made of whole grains.  Opt for brown rice instead of white. Whole grain bread instead of white, and whole grain pasta instead of standard noodles. Make sure you’re getting enough fiber through lots of dark leafy greens.  Don’t forget that some fats are good for you. Have a small amount of these each day to keep up your health and your metabolism.
  • Add metabolism-boosting nutrients. As much as it’s great to have a nutritious diet overall, there are certain specific parts of your nutrition that can enhance your metabolism. Vitamins, especially fish oil, and fiber help power and speed up your metabolism. Also, vitamins B12 and B6, taurine, and caffeine will rev that metabolism up. Certain beverages that contain caffeine and have been proven to have other health benefits are coffee and green tea. However, not getting enough sleep will slow your metabolism down so be sure to have your last cup no later than 4 p.m.
  • Get your cardio done. Exercise is vital to keeping up a healthy metabolism. Cardio workouts specifically are the best way to get jump starting your metabolism. Staying active will help you to burn fat you don’t want as well as preventing new fat from accumulating.
    Exercise outside – scientists don’t know if it is the sunlight or the fresh air-but exercising outside will boost metabolic rate more than working out in a gym. When walking outside, increase calorie burn by walking in the grass, sand, dirt, or gravel. Also, using Nordic poles, walking sticks, or wearing weights will burn more than walking alone.
  • Don’t ignore strength training. Strength training will not only keep your workout fresh, but it will also give you more muscle for a higher metabolic rate.

With so many fad diets out there, following any of them is likely to have caused your metabolism to suffer. That’s not to say you can’t repair the damage. Just nurse your diet back to health and include all the essential nutrients, carbs, proteins, and fats. Additionally, simple adjustments to your exercise routine, like increased intensity, and some natural vitamin D, will help to build muscle and jumpstart your metabolism.



Should You Avoid Lectins for Health and Weight Loss?

Should You Avoid Lectins?

These days, it feels as though every magazine headline we see tells us to avoid lectins.  What is this all about? What are they, and why are they something people are avoiding?  Is it just another batch of pseudoscience or is this something to take seriously?

What Are Lectins?

Lectins are a type of protein.  They bind to carbohydrate molecules.  You can find them in nightshade vegetables, certain grains, legumes and some animal-based foods.  The claim is that their consumption is among the causes of many health issues.  Among these health problems are said to be inflammation, weight gain, gastrointestinal issues, arthritis, and even certain cancers.

The trend to avoid lectins has become quite popular. In fact, a number of celebrities have talked about their love for eating strategies that avoid lectins. Kelly Clarkson, for example, has credited a diet that cuts lectins for her weight loss

Should You Avoid Lectins?

Lectins are a natural part of many plants. It evolved as a form of natural pesticide meant to protect those plants from pests such as insects that would otherwise have eaten them. That said, while there have been diets recommending that we avoid lectins for twenty years, there has yet to be solid scientific evidence to support the claims.

The idea behind the recommendation to avoid lectins is that these natural pesticides have a certain toxicity level to humans.  The first large diet recommending their avoidance was the blood-type diet, which has since been entirely discredited by research.

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The Plant Paradox

That said, in 2017, Dr. Steven Gundry published his own diet that recommends that we avoid lectins.  Gundry is a heart surgeon with a private practice in the United States.  His diet indicates that while we’ve thought of certain plants as being healthy, they’re actually foods that should be eliminated.

His claims are supported by his own research in which he studied the data from over 100 of his own patients.  Most of those patients saw decreased autoimmune disease markers and inflammation after following a very low-lectin diet. However, other experts have underscored the fact that Gundry’s research was on a tiny sample, was not published or peer-reviewed and didn’t follow the vast majority of the basic protocols for this form of medical research. Therefore, it is not considered acceptable results by the medical community.  Without any scientific evidence indicating that eliminating lectins will make a difference to your health and weight loss, there is little – if any – reason to do so.

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Starting to Lose Weight Right

How to Starting to Lose Weight RightIf you are thinking about starting to lose weight right but are not quite sure how or where to begin, there are ways that you can make this goal easy to achieve. Usually, all you require is a few simple tips that will point you in the right direction.

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How Much Monthly Weight Loss Should You Expect?

Monthly Weight Loss Expectations

Trying to shed body fat is a strange thing, as it can be difficult to know what your monthly weight loss should be. After all, most of us would like to lose as much weight as possible, but there is such thing as dropping the pounds too quickly. 

Therefore, if you’re doing things the healthy way, it’s natural to want to know how much monthly weight loss you should be expecting.  Should you lose a handful of pounds or should you be aiming for a whole new body with every thirty days that go by?

Ask Your Doctor about Monthly Weight Loss

As with virtually everything to do with your medical wellness, the best source of information for your personal needs is your doctor.  Discussing your monthly weight loss and how you want to achieve it is a great first step to knowing just what is right for you.  You’ll be able to find out just which techniques you should be using for your unique body’s needs.

In order to achieve monthly weight loss goals, you’ll likely need to change your eating habits, activity level and perhaps other issues such as stress management and sleep habits.  Working with your doctor to discover how you can best do this is a good way to ensure the process will be healthy and long-term.

How Much Weight Should You Aim to Lose in a Month?

The amount you can drop and the amount of monthly weight loss you actually should achieve isn’t necessarily the same thing.  For most people, an average of a pound or two of weight loss per week is considered to be the best healthy rate.  That would mean between 4 and 8 pounds per month.

That said, the number changes from one person to the next.  It may also be different depending on your method of weight loss.  After all, if you plan to incorporate a lot of physical activity into your monthly weight loss, this could change your numbers around.

The reason is that while you will be burning fat, you may also be building muscle.  Muscle, like fat, weighs something.  The average bathroom scale will only tell you how much you weigh in total.  It doesn’t tell you how much body fat you’ve lost.  Therefore, if you gain a pound of muscle but burn a pound of fat, it will appear as though you haven’t lost any weight.  Changing body composition can make it look as though you’ve:

  • Plateaued
  • Lost weight
  • Or even gained weight

The truth is that you may be burning through considerable amounts of body fat. It’s just not registering on the scale because you’re gaining mass in muscle, for example.

Often, that will make weight loss look erratic from one week to the next.  In this case, your monthly weight loss record may be far more helpful than your weekly total as it will take into account sudden larger weight drops as well. It’s not uncommon for people whose body composition is changing to see zero to one pound of weight loss for two or three weeks, then suddenly drop four pounds, for example.



Dropping the Pounds to Shed Pancreas Fat Puts Type 2 Diabetes in Remission

Pancreas Fat and Diabetes Remission

New research is showing that there may be an effective method involving pancreas fat and the control of diabetes.  A recent study found that if patients reduce the amount of this fat around and in these organs, it can make it possible for them to put their type 2 diabetes into remission.

Pancreas Fat Research


The research involved the participation of adults with type 2 diabetes.  What it found was that if they lost 15 kilograms (33 pounds) of body weight and 0.5 kilograms (1.1 pounds) in the pancreas and liver, they may achieve sustainable remission.  The research was a preliminary study and its findings were presented at the American Association of Clinical Endocrinologists Annual Scientific and Clinical Congress.

Newcastle University professor of medicine and metabolism, Roy Taylor, M.D., from the United Kingdom presented the findings.  There, he informed attendees regarding his “twin cycle hypothesis.” In this hypothesis, Taylor states that weight loss resulting from a low-calorie diet will normalize the pancreas’s first phase of insulin response.

Research into Type 2 Diabetes

Taylor explained that his hypothesis has two main parts.  They are, in part, based on a number of studies conducted on adults with type 2 diabetes. 

  1. The first study had to do with weight loss having to do with reducing HbA1c levels. 
  2. The second study involved patients who had undergone bariatric surgery.  In that case, those patients experienced normalized first phase insulin secretion.  They also showed a “highly significant change” in their pancreas fat when compared to the patients in the study who did not have type 2 diabetes – the control group.

Taylor underscored that his findings are not yet ready to be applied to clinical practice.  This remains an early study which is promising enough to warrant further study.  Still, it is not large enough for doctors to start basing their recommendations on the findings.

Future Type 2 Diabetes Treatments

Though the concepts pinpointed in this study may not be ready for doctors to make prescriptions as of yet, after further study, it could lead down a path that will offer treatments in the future. “We haven’t gotten this perfectly right yet,” said Taylor. “There is so much more work to do in understanding how to achieve prevention of weight regain. Certainly, other behavioral interventions, certainly, perhaps, GLP-1 agonists, other agents could be used. All of that is to be explored because this is the start of a story, not the end of it.”