Tag Archives: lose weight

Lose weight without getting hungry

“I really need to lose weight but I hate feeling hungry nearly all the time,” I suppose this has to be one of the most common statements, made by people who follow many of the so called fad diets. If your diet leaves your stomach rumbling every hour on the hour, your body is telling you it’s time to make a change. I used to believe losing weight meant starving yourself. It took me a a very long time to accept the fact that I could actually eat heartily and still drop a few pounds in weight.

The times I spent starving myself in the name of losing weight were miserable. When I did manage to shed a few pounds, I would sadly put it all back on, in a matter of weeks. Sometimes I’d even gain a few extra pounds. Now that’s what I call depressing!

What I learned through many years of research (trial and error) is that when you follow a healthy eating plan, you can eat until you’re full, and still see amazing weight loss results.

What Are Healthy Foods?

Healthy foods are not created in factory’s where food is processed to death. If the food is dried, dehydrated, canned, frozen or filled with ingredients you can’t pronounce. I suggest that you stay away from it. Some good examples of healthy foods include fresh fish, naturally raised meats, legumes, seeds, organic poultry, organic eggs, raw nuts, along with fresh fruit and vegetables.

There’s nothing more miserable than having to deal with hunger pangs all day. If your meals aren’t satisfying your nutritional needs, this is exactly what’s going to happen. Here are some tricks to make your meals more filling:

Add a source of good quality protein and a source healthy fat (yes, fat) to each of your meals. Doing this should make your meals more appetizing and curbs the hunger. Sources of healthy protein include natural meats, organic whole eggs, organic poultry and fish. Sources of healthy fat include avocados, fish, beans, raw nuts, coconut oil and olive oil.

Fill your plate with veggies. They help to divide your plate into three sections, and fill the larger section with veggies. Leave the other two sections for meat and other foods. Veggies are full of fiber, so they expand in the stomach, digest more slowly so keeping you full longer. Try eating green leafs such as cabbage, spinach, broccoli which are rich in magnesium. (at least 57% of the US population does not meet the US RDA for dietary intake of magnesium)

Drink a glass of bottled water before each meal and throughout the day. This will help you feel full faster and reduce hunger.

Examples of Healthy, Filling Meals and Snacks

At Breakfast: 2 scrambled eggs, 1/3 cup of oatmeal with cinnamon and a small pear.

Snack: 1 medium apple, 1 cup of cucumber slices and 1 oz of raw nuts.

For Lunch: 4 oz ground turkey, 1/2 cup of cooked brown rice, 8 oz carrot sticks, and a small green salad with vinegar and olive oil dressing.

Snack: 2 tablespoons of almond butter, 2 slices of rye crisp bread and 8 oz of celery sticks.

For Dinner: 5 oz boiled halibut steak, 1/2 cup of green beans sauteed in garlic, small baked sweet potato and a small green salad with apple cider vinegar and olive oil dressing.

Diet plans that leave you hungry all the time (or even some of the time) are useless, why are you making life so miserable. Why not ditch the diet altogether and eat healthy instead? If you do it this way, you can eat delicious, filling foods and still lose weight.

Why not check out Mike Geary’s Fat Burning Kitchen Program for more great advice and recipes.

Flat Six Pack Abdominals, Lean Stomach

My friend Mike Geary told me about an interview he did with a fitness professional from NYC, non other than certified personal trainer, Geovanni Derice. In it he reveals some of the hardest hitting strategies for getting rid of stubborn stomach fat to uncover those flat six pack abdominals that everyone wants.

“GD: Welcome Mike to our 4-ever-Toned Fitness Journal. For those people who do not know you, please tell us a few things about yourself, and how you can help our readers with their fitness, health and fat loss.

MG: Thanks for having me on, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 17 years now, ever since I was a teenager. I got involved in sports in high school which got me interested in strength training and conditioning.

At that point, once I started feeling more energetic, then getting stronger, and looking better, I was instantly hooked for life. I’m now 33 years old and I’m still addicted to the way living a healthy and fit lifestyle, makes me feel energetic, confident, and youthful on a daily basis.

I decided earlier in my 20’s that I wanted to make the commitment to help other people experience the excitement of being fit, and getting themselves in the best shape that they can. Since we’ve reached a tragic epidemic of obesity, heart disease, fatigue, diabetes, cancer, depression, etc. That’s why I decided to became a fitness professional. It just gives me such a buzz to help others, who have been struggling for years to get into shape, and to show them that it can be done, and how it can be a fun process.

I’ve expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals thanks to the internet. I hope that my passion for fitness, helps to inspire people to take action, and improve how they look at life.

GD: Mike, one question is: there are so many things out there as to what works and what does not work… if you had to pick the 3 things that work time and time again to get flat lean abs, what else would they be?

MG: The first and most important thing to get under control, in order to lose your abdominal obesity and get flat six pack abdominals is cleaning up your diet. Exercise is important, but your diet is more important when it comes to losing body fat so that you can see your abs.

There’s so much confusion these days about what a healthy diet that promotes fat loss really is. After all, we are constantly bombarded by conflicting messages in the media about what is healthy, and you have all of these gimmicky diet books about various diets too many to mention. There’s so much conflicting info, that the average consumer doesn’t even know where to start when it comes to eating for fat loss.

The second thing that works, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat.

For you to get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.

For the third thing, let’s talk about actually training the abs specifically. When it comes to training the abs. I always recommend forgetting about the crunches and situps for the most part. They are OK for someone who is really unfit, but most people that already have some training under their belt need a much better stimulus for their abs than doing crunches. Although crunches are one of the abs exercises that actually provide the least amount of resistance. Just remember that resistance is what develops and tones the muscles.

I provide a wealth of great abs exercises in my book, but one of the highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Most people don’t ever do it the right way. To be truthfully honest with you, the majority of people cannot do this to begin with, but I provide some strategies in my book how to progress to doing these correctly.

GD: Where are most people going wrong when it comes to developing the coveted “6 pack abs”?

MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those flat six pack abs is… are you ready for this?

They spend entirely too much time focusing on training their abs! WAY too much time spent on abs exercises. Crazy, but that’s the truth.

Remember, having a flat and visible six pack of abs is all about getting down to a low body fat percentage.For you to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and thus increasing your metabolic rate. That is not going to happen when you focus too much time training a small muscle group like the abs.

Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That’s what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a flat six pack!

GD: Which exercises do you rate as the top exercises that people need to do if they are to get maximum definition with their midsection?

MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor abs exercises like lying leg thrusts. All these routines are described as well as illustrated in my book mentioned below.

However, maximum definition in the abs and midsection comes from losing body fat, the most effective exercises featured in my program for that one goal. Various forms of swings and snatches (unique dumbbell or kettle bell exercises that almost nobody ever does), squats, dead lifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you desire great looking flat abs, focus on the above methods instead of focusing so much on training the abs directly!

GD: When it comes to diet Mike, people really have tried millions of ways to get one thing and that is fat loss. What do you recommend to your clients, to lose body fat and keep it off?

MG: I have included a fully comprehensive discussion of this topic in my book, which makes up almost half of the book. The most important thing to achieve is that your diet is as natural, and as unprocessed as is possible. It almost always comes back to the over processing of food that makes it unhealthy, and it will wreck your metabolism and hormone balance in your body.

For example, why would you want to eat refined grains, if you can eat whole grains (even better are sprouted grains, as I usually recommend limiting grain foods overall for best results).

Why eat all that disgusting refined sugar that causes weight gain, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why do we eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when we can eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, even organically raised meat.

The point here is to not fall for some quick gimmick like extremely low carbs (although I do believe in a fairly reduced carb intake as that is a big problem for most people), low fat, super high protein, or any other combination that has you focusing on one macro nutrient compared to another.

Your body needs all macro nutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Cutting out an entire food group out just works against what your body needs. I go into more detail on this vitally important topic towards losing body fat (especially that stubborn stomach fat) for life in my book.

GD: Thank you very much Mike for taking the time to share with us all of this great information.

I hope you enjoyed reading this interview and got several useful bits of info to get you motivated and started on showing off your flat abs shortly. If you have not already got a copy, be sure to pick up a copy of Mikes Truth about Six Pack Abs Ebook, and discover for yourself the entire system he developed for ridding yourself of that extra abdominal fat for good!

Six Pack Abs

Does juicing provide nutrition when dieting

Juicing works – of course it does:

Apart from the fact that juiced fruits and vegetables have very low calories and no fat (just make sure you make them yourselves), they are loaded with a variety of vitamins, minerals, antioxidants and enzymes that help your body to perform at its best. Our bodies spend a lot of time trying to detoxify, repair and protect cells. When we are undernourished our bodies go into protection mode and store fat for survival. But, when your body is functioning at its peak condition and getting all the nourishment it needs, it can focus energy on fat loss. Juicing delivers a concentrated healthy cocktail straight into your body. No extra effort is needed to break down the juice and so it is absorbed quickly and starts working magic immediately.

Keys to weight-loss success while juicing:

Juicing vegetables and herbs while reducing fruit. Yes, of course fruit makes it taste so delicious. Yes, fruit sugar is healthier than refined table sugar… but it’s still sugar and will still cause spikes in your insulin and if your body cannot clear those sugars out, they will convert to fat stores. Also, watch how many carrots you use, believe it or not they have a lot of sugar as well.

Save juicing fruits for before and after your workouts. For the same reason as above, when you work out your body becomes primed for using glucose.

Skip snacking and start juicing. It seems that people always get hungry between meals. The solution to avoid binging on things you probably shouldn’t be eating before dinner, is to juice up a big green glass of nutritional goodness. Hopefully the liquid will tide you over until your next meal, or at least it will get your brain thinking about health-conscious snacks.

Snack while juicing. Not on cheese and crackers or anything man-made but on the vegetables you are getting ready to juice. Sometimes our brains like chewing and feeling food in our mouths and stomach’s, so give it that satisfaction while nurturing you.

Healthy habits don’t end with juicing. Whether you are having 1 juice a day or 5, remember that beyond your glass jar, you need to be eating healthy all day long. It defeats the purpose of juicing for weight loss when you eat a big bowl of sugary cereal for breakfast, pizza for lunch, and burgers for dinner.
Fill up on fresh juice before meals or going out. Even though juice is digested quickly, you will soon feel hungry again. Your hunger may be quenched by the nutrients more than the feeling of full.

Alternate your veggetables. Two ways that this works: you don’t get bored and you get a variety of nutrients.

Add some barley grass powder, spirulina, chia seeds, avocado, or olive oil. Healthy fats and fibers are not only good for you, but will keep you fuller longer. Have you seen my article on Coconut oil. Try some.
No one wants to diet, or spend their time with someone who is dieting, who has a big hungry monster in their stomach.

Create lasting habits:

Remember juicing for weight loss is not a diet. It is the basis for a much healthy lifestyle. If you are taking the time to clean, chop and juice fresh fruits and vegetables then you should be making time to prepare and cook healthy homemade meals.

Some people like to test the water with one glass of juice slowly adding more as they feel necessary. If you prefer to start the day with a balanced, nutrition-rich eating regime, you will find that having at least one glass of vegetable juice per day will make it easier to reach your weight loss goals in the long run. Have you thought of replacing your morning, afternoon, snacks with a juice, then you are well on your way!

Why not see what advice, Mike Geary has to offer on such foods whilst dieting in his fat loss program.

In the mean time why not try.

Morning-time: 1 beet, 1 pink lady apple, 1 small slice of ginger

Before dinner: 4 tomatoes, 2 green onions, ½ green pepper, 2 carrots, 2 celery ribs, Handful of parsley, 1 peeled lemon

Before bed: 2 cucumbers, 4 romaine lettuce leaves, Handful of mint

Glycemic Index, and White Foods

In this article I would like to start a little discussion today about carbohydrates, in particular “white foods” as well as potatoes. One of the reasons I wanted to mention this is because so many health and fitness professionals dismiss potatoes as being a bad carbohydrate choice because of the so called high glycemic index. Believe it or not potatoes have a medium index. Some people say such ridiculous things as “avoid any and all white carbohydrates”.

OK, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be eating when feeding our bodies. I don’t agree with avoiding any and all of these so called “white carbohydrates”. Now I know all the excitement lately has been about colorful foods and the protective antioxidants that they contain. They tell you to focus on colours and stay away from white.

“White Foods” aren’t  always the enemy

It’s true that colourful foods are great, but it is generally a mistake to specifically avoid white foods! There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let’s look at a few examples…

Onions & Garlic

What about onions and garlic? They are both white and they are full of protective phytonutrients, vitamins, and trace minerals. These aren’t easy to find elsewhere in a normal diet. Such nutrients as chromium, allicin, quercetin (an important flavonoid), and other unique anti-inflammatory nutrients.

In fact, onions are so powerful for our health, that one study of people that live to over 100 years old. Identified that a common thread of these amazingly healthy individuals was, that they ate a lot of onions throughout their lives. We also know that garlic is one of the most powerful substances for a strong immune system.


Another example of something white that is great for you is cauliflower. Which are surprisingly high in vitamin C, fiber, trace minerals, special compounds such as glucosinolates which are anti cancer in nature, and thiocyanates (a lack of which can damage a persons immune system). These are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage. Another little-known fact is that some of the compounds in cruciferous vegetables, help to combat other estrogenic compounds in our food supply and environment and can help prevent excess abdominal fat. So eat up on that cauliflower!


Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine. Some types of mushrooms, such as portobella mushrooms, are surprisingly good sources of Vitamin D.


Now that also leads us to another example – the humble white potato (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index.  If you’ve read my Truth about Six Pack Abs ebook, then you’ll understand that glycemic index is not necessarily the most important factor in choosing your carbohydrates.

While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat more easily than higher index choices. It is not all that it’s cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest. Such as glycemic load and also how you combine the high GI food with other foods.

For example, it is known that watermelon has a high glycemic index. However the rise in blood sugar of a normal serving of watermelon is just  too low for your body to start packing on body fat, just because you ate a high index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it just does not make any sense.

Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There’s just no reason to avoid it simply because it has a high Glycemic Index. The point I am making is that, chocolate bars, cupcakes, and donuts make you fat. Because they are full of sugar. NOT watermelons, carrots or potatoes. French fries are excluded of course.

I also should mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. Again, I will talk about this in detail about the entire topic in my Truth about Six Pack Abs book, from a weight loss perspective.

Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form – that’s with the entire skin left on. Please don’t ruin them by deep frying them into french fries either. French fries are one of the most evil things ever invented for your health. Because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.

Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. If you eat the skins, you’ll get some fiber too.

Are eating 7-9 potatoes per day going to make you fatter?

There was a study which found that potatoes not being so bad after all. I cant remember where I saw this referenced. But I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks. Here’s a good newspaper article on why potatoes are good for you.

At the conclusion of the study, the potato eaters had actually consistently lost weight! I’d venture a guess that the reason the people lost weight is that they were probably so full from eating all of those potatoes, that they actually consumed less calories than normal. An average sized potato has about 100-120 calories, and I can’t imagine you’d be full constantly from eating 7-9 potatoes each day.

Of course, this does NOT mean that french fries are ok to eat. Those will only make you fat, and the trans fat will lead to an early death. Seriously french fries / potato chips are one of the most deadly foods in our food supply.  Deep fried potatoes accumulate dangerous acrylamides absorbed from the frying oil that reacts with the starch, and these compounds are cancer causing.

Anyway, back to the 7-9 whole potatoes per day. I would never recommend going to those extremes, but my point is that an occasional potato is not going to hurt your efforts to get lean, and lose weight. Especially if you combine it with some other fibrous vegetables, and maybe a healthy fat, and some protein. On that note, here is one of my favorite recipes, using potatoes.

Geary’s Lean-Body Potato Side Dish Recipe

Desired quantity of baby potatoes, preferably a mixture of white, red, yellow, and purple baby potatoes.
1 red pepper.
1 green pepper.
1 yellow pepper.
1 or 2 onions.
a couple cloves of garlic, finely chopped (or mashed garlic from a jar, organic preferably).
1 or 2 Tbsp extra virgin olive oil and / or virgin coconut oil.
a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt).

Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a truly delicious, and healthy side dish that goes great with chicken or red meat.

I hope you’ve enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my delicious healthy potato recipe. If you want more recipes like this get a copy of my book Truth about Six Pack Abs, which is full of information on weight loss and how to get lean and fit.

Why is it harder for women to lose weight.

I was reading a magazine article for some reason, called It’s Harder For Women To Lose Weight. I’m not a woman so I’m going to look into this from a man’s point of view. I guess I could be wrong but here goes. I think it’s generally harder for women to lose weight. I’m speaking in general terms, and I realise that there will be exceptions to every rule, but that’s what I think anyway.

Why would I think this? Well they’ve got a couple reasons in that article I read: Women have to do about 20% more exercise to get the same benefits. While exercise alone might be enough for men to lose weight, women also have to look carefully at their carbohydrate intake to get the same results. Experts say body composition such as muscle mass, and hormones are to blame for women not being able to lose weight.

The story goes on to says that research at the University of Missouri by Prof Jill Kanaley put 75 obese men and women, all with type 2 diabetes on the same fitness program, and found men always did better as far as weight loss went. What they are saying is that exercise alone might be good enough for a man, but unfortunately it’s not good enough for a woman who must also worry about her diet to lose weight.
It’s a pretty interesting article. It goes back to basics suggesting that because the male body is more utilitarian then the female body it responds better to exercise and diet. One main reason for this is body composition – men have a higher proportion of of muscle of women – and muscle has a higher metabolic rate than fat. This means men can burn more calories then women even when at rest. There was one part where the researcher said a man working 65 per cent effort would require a woman to work at 85 per cent to have the equivalent output or results. I haven’t done any research and am not sure that I want to believe that, to be honest. The article then goes onto say that men naturally have this advantage because they have larger hearts and lungs along with a higher proportion of hemoglobin. (Haemoglobin is the part of the blood that carries oxygen around the body which is very useful when exercising).

So what is going to be the best way for women to achieve weight loss?

I think the best way is to lift weights, do cardio and eat properly. Lifting weights temporarily raises the level of testosterone and growth hormones which in turn, burn more fat. Hormones are a big part of your metabolism. Women naturally have slower metabolisms because they tend to store fat instead of burning it, due to lower testosterone levels. Women should be doing what’s known as compound weight training, that is, using muscles such as the glutes and quads. The bigger muscle groups you use, the more calories you will burn. Lifting weights is not going to make you big and bulky. But that’s another post for another day!