When I went to this weight loss retreat years ago, I had no idea how many small changes I could make that were super easy but would impact my weight loss so much! One of those things is how to maximize fat loss at night when I am sleeping. This is the kind of information that you just can’t find anywhere else. I mean, there are so many fad diets and crazy things out there… but what is so awesome about this, is that it is scientifically based and it really works!!

YOU NEED TO EAT BEFORE BED!  

Yeah, I know, who would have thought? With all these people talking about how you shouldn’t eat after 6pm... Well, that is all based on misinformation. The truth is, you must eat every 3-4 hours! Eat a balance of protein and carbohydrates together to keep your blood sugar levels stable, thus eliminating fat storage time. If you stop eating at 6pm, then you stop burning fat at 10pm. If you stop eating at 10pm, then your body will burn fat until 2am. Keeping your blood sugar levels stable for longer is also going to ensure a better night’s sleep, which will enhance weight loss. It also makes sense that you need to eat as soon as you wake up in the morning, so that you start your fat burning right away. Otherwise, you are just storing fat until you do eat.

You will learn what your exact meal portion sizes should be at Live In Fitness Weight Loss Retreat by doing a Resting Metabolic Test. This tells us how many calories your body burns at rest. If you don’t know the exact amount, you can start out with about 20-25 grams of carbohydrates and 20-25 grams of protein. An example of a quick and yummy pre-bedtime meal is a creamy Greek yogurt parfait. Start with 1 cup of plain non-fat Greek yogurt. Add in some sugar substitute for sweetness, 3/4 cup of fresh berries, and 2 tablespoons of granola. It’s that easy! Your body is programmed to stop burning fat between 3-4 hours after eating. That time is shortened if you only eat carbs; the protein combo is important!

YOU MUST LIFT WEIGHTS!  

Cardio is not enough! The more lean muscle you have in your body, the faster your metabolism runs all the time, even at night while you are fast asleep! That means you are burning through more calories at night, just by having more muscle!! To do this, you must lift weights or do some sort of weight-bearing activity as part of your workout routine during the week. We can help you learn those skills at Live In Fitness!

Learning how much lean muscle you have in your body is so useful, because you can then determine how much more lean muscle you need to build up in order to get that revved up metabolism!! Another test you will do at Live In Fitness weight Loss Retreat is the Hydrostatic Body Fat Test. Even if you don’t know your exact body composition, odds are you need to build up that lean muscle, and working out with weights 3-4 times per week for 20 minutes each time will do just that!

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