how to lose weight fast, easy tips

How to Lose Weight Fast With Intense Morning Workouts Done On Empty Stomach

Welcome to my short introduction ebook, which truly contains the best

weight loss info out there, and that’s why I want you to start yourweight loss journey with it. However, if you already decided that you

http://bitly.com/MorningFatMelter


want to try The Morning Fat Melter Program, then, you can check my program here: The Morning Fat Melter Program

If you will apply the info you read in here, you can easily lose 14 to 22 pounds of fat in the next 30 days, and burn fat even

while you sleep

All you need to do is intense morning workouts on your empty stomach, eat a protein based diet and almost no carbs 4 hours before going to bed

This has worked for over 10.000 of my private clients and will surely work for you if you follow the plan that I laid out for you,so start reading

Contents WHO AM I? ............................................................................................. 3

WHY MORNING WORKOUTS ON EMPTY STOMACH? ............................. 4

HOW TO EAT FOR THE BEST FAT LOSS RESULTS...................................... 5

Why you should eat mostly protein? ................................................... 6

How to eat carbs so that you’ll never gain weight ............................... 9

The Truth About Fats and How to use Them to Lose Weight ............. 15

WATER AND HYDRATION TO LOSE 1 POUND PER DAY ......................... 17

HOW TO STRUCTURE YOUR DIET FOR THE NEXT 30 DAYS .................... 19 THE CHEAT DAY .................................................................................. 21




SLEEPING IS THE BEST TIME TO BURN FAT .......................................... 21 HOW DOES IT ALL WORK TO LOSE 14 TO 22 POUNDS IN 30 DAYS – CAN YOU DO IT? .................................................................................. 23

?WHO AM I.Hey. I’m Aline Pilani

I am a certified personal trainer and nutritionist and have spent the last 10 years of my life helping people lose weight, increase their health and

.confidence, and I truly want to do the same for you

Why? Because, many years ago, I learned that life is not about us, but about how we can help others achieve their goals. Seeing other people

.succeed because of me is what makes me happy .And that’s why I created this free ebook for you

Now, no matter your current fitness level, no matter if nothing has worked for you so far, and you fear that you will be overweight for the rest of your life, it’s time to start believing in yourself and expect for results. Tell yourself that you can do it and give my technique a try


WHY MORNING WORKOUTS ON EMPTY ?STOMACH

High Intensity exercise on an empty stomach increases your potential to burn fat. According to the British Journal of Nutrition, “women who exercise early in the morning on an empty stomach burn more fat, almost 20% more than those who exercise LATER in the day. They can expect

.even better results if they drink a glass of water before DOING THEM

The less sugar you have in your system, the more fat you can burn. In the absence of sugar, the body taps into its existing fatty deposits to provide energy during and after the workout. The whole process

.accelerates your metabolism drastically

So, if you were never a morning trainer, it might be time to give it a ,thought. It also keeps your metabolism elevated several hours later

.even 24 hours later What does that mean? It means You will be burning calories throughout

.the day even while you are resting

Feel Energized

Exercise in the morning is like a wakeup call for your body. It makes you feel all amped up. Although you might feel tired immediately after the exercise session, it leaves you with more energy to go about your daily activities. If you don’t believe me, exercise one day and skip it on the

.second. You will feel the difference


Fasting before Exercise – What Should Be Your Plan of Action

Our bodies have been designed to function without food. You can survive without eating for 40 days. So, don’t let thoughts such as “I won’t be able to do high intensity exercises” or “what if I faint when

.exercising” bother you

At the most, you will feel a little weak and tired when you start out. But as you gradually build body strength and endurance, it will no longer be a bother. In fact, our workouts only last 18 minutes and also have

.periods of active rest in which you will recover

With these morning workouts, our goal is to increase your metabolic rate from 1400 calories per day, to over 2000 calories per day while at the same time build new muscles and force your body to use your fat

.deposits for fuel

I made my workout videos so that you can easily follow along. In fact, allyou have to do is play the video and do exactly what I do – you’ll feel that we are doing the workouts together. You can CLICK HERE to check

! our Morning Fat Melter Workout Videos

HOW TO EAT FOR THE BEST FAT LOSS RESULTS

Many people mistakenly believe weight loss is as simple as calories in .versus calories out, but this isn’t the case




The type of calories you eat will dramatically influence how fast your metabolism runs, and if you lose of gain body fat, so let’s start by talking

.about protein

?Why you should eat mostly protein

Protein is the most important food for fat loss, because of .a few reasons

First is for the protein’s thermic effect. You see, once we eat protein, our body will start digesting it, and your body will consume around 25% of the calories in those proteins simply to digest them. At the same time, when you eat carbohydrates or fats, they are easily transformed into energy, with only 2% of those calories being spent to digest them

That’s why, just by having a protein based diet, without eating fewer .calories, a person can lose a considerable amount of fat

The 2nd reason is that the excess protein, what your body does not use, will not be transformed into fat, but instead will be eliminated as waste ,

.while access calories from carbs will be stored as fats

3RD-ly, protein also controls your blood sugar and insulin. Here’s exactly how :

Let’s say you eat some rapidly digesting food – say a candy bar, and as soon as you do, your body begins going to work, breaking it down, and because

.it’s highly processed, the candy bar breaks down very quickly


As it does, it releases a high amount of glucose straight into .the bloodstream

Now, your body senses this dump of glucose and is propelled to do something about it. Your body will always try and maintain a good bloodglucose levels in order to keep you safe and healthy, so your pancreas

.will release a high dose of insulin

Insulin is a hormone that will move into the blood and work to manage the glucose levels by taking much of it and moving it into storage in other

.tissues

First, that glucose goes to your muscles; however the glucose your body doesn’t need, is being transformed into body fat cells, which then causes you to gain weight. And that’s why the meal plan I created for you will help you gain only muscles and no fat, while keep your blood sugar in the

.fat loss level most of the day

On the other hand, Protein, when consumed, helps to slow the entire .digestion process down

Protein itself has very little influence on blood glucose levels, because protein breaks down into amino acids, not glucose, and even better, it

.helps to slow the breakdown of the carbohydrates you eat as well

Think of protein as a master regulator. When you eat it, you’ll help to control your blood glucose levels better, which also means you control

.insulin better

,This helps you stay out of fat storage mode. If you want to get lean


!protein is a must

The 4th benefit of eating a protein diet is that it will reduce you appetite .and cravings, especially those night cravings for sweets and carbs

The 5th reason is that by eating more protein you will build muscles. Andeach gram on muscles you have on your body will need 3 times more calories than a gram of fat and that’s why it is easier for men to lose weight compared to women; just because their bodies have more

.muscles

:So here are the best sources of proteins

Free range poultry (chicken breast and turkey breast

Organic eggs, mostly egg whites because the yolk has a lot of fat

salmon and White fish

Grass fed beef

Seafood like shrimp, scallops, crab and lobster have 25% protein and

.almost no fat

Low fat cottage cheese or string cheese

Plain, low fat Greek yogurt

Whey protein powder, which by the way, you should drink after each .… .workout, because it will go straight into your muscles

So, I hope you understood why protein is so important for your body .especially if you want to lose weight


How to eat carbs so that you’ll never gain weight

Everyone in the fitness industry may tell you that carbs are bad for you and should be avoided if you want to lose weight, however, this is not

.completely true

Carbs are your biggest source of energy, and a great source of vitamins, minerals and nutrients that your body needs to survive, so we won’t

.give up on them during our plan

If you’ve ever done a very low carb diet, you probably know all too well how miserable it makes you. You feel tired, irritable, and you might even feel a little foggy minded thanks to the fact that your brain needs

.carbohydrates to function effectively

.And that’s why our meal plan has the right amount of carbohydrates

Another reason why carbs are important is the fact that they regulate a .very important hormone: Leptin

Leptin is produced by your body’s fat cells and helps the body monitor total fat stores as well as total calorie and carbohydrate intake. When youeat less calories or less carbohydrates, less leptin is going to be

.produced

When this happens, the body then knows that it needs to do whatever it.can to get you to eat and gain weight

Some of the things that you’ll often see happening when Leptin levels : fall too low include


Ongoing hunger that never lets up

Late night cravings for sweets

Extreme feelings of fatigue

Difficulty concentrating

A slow metabolic rate making future fat loss feel impossible

Difficulty sleeping

Feeling cold all the time

Basically when Leptin levels fall too low, your life will be miserable until ,you eat, but since we are keeping more carbohydrates in your diet

Leptin levels won’t drop too low, in fact they will be higher than normal, .making fat loss so much easier

If you take two dieters, one on a very low carb diet and one on a moderate carb diet, the one on the moderate carb diet will almost always feel better and see better results because he is managing leptin

.better

Now, let’s talk about another important hormone, GRELIN, which is . .called the hunger hormone

If you’ve ever felt like you would do just about anything to get some food and it didn’t really matter what food it was, you just needed to eat, you can bet that Ghrelin was coming into play, however by consuming the right amount of carbs, you’ll keep both these 2 hormones in perfect

.balance

So now, since you know you must eat carbs, you may be wondering


?which carbs should you eat and how many grams

.There are 2 types of carbohydrates, simple and complex

Simple carbohydrates, as their name suggests, are very simple in nature. This means these are the carbohydrates that will tend to spike blood glucose levels, causing that high dose of insulin to be released into the

. blood stream and leading you to gain body fat

So these simple carbs should be avoided and if you can’t stop yourself .from eating them, better have them in the morning and early afternoon

:This includes foods like

White bread

Crackers

Chocolate bars

Candy

Soda

Energy bars

Cereal bars

Sugary cereals

Muffins

Cake

Cookies

Other baked goods

White pasta, even cereals, except oat


.Now there is a segment I want to talk to you about, and this is fruit

Even though fruits contain lots of simple carbs in form of fructose, which ,is a form of sugar, however because they also contain lots of vitamins

.nutrients and fiber, they should be a part of your diet

You should eat a maximum 100-200 grams of fruits per day, and choose ,fruits with lower glycemic index, like raspberries, blueberries

.strawberries, blackberries, and grapefruit

:Not lets talk about the other carbs. The good ones, so to speak

In contrast to simple carbohydrates, complex carbohydrates are those that are going to break down much slower in the body, releasing their

.glucose over a long period of time

.This is referred to as having a low GI value - GI being glycemic index

The glycemic index is a ranking of all types of carbohydrates based on how.fast 100 grams of them digests in the human body

.The slower the carbohydrate digests, the lower the ranking will be

The sugary, processed foods I mentioned before, all have rankings into the70-100 range, while many of the complex carbohydrates come in closer to

.the 20-60 range

Complex carbohydrates also have a much higher amount of nutrients ,.vitamins, minerals, and fibers

Dietary fiber is another type of carbohydrates that slows digestion


even further and is either absorbed by the body (soluble fiber) or passes).right through the body (insoluble fiber

Complex carbs are the carbohydrates that you will want to focus on and the key is to consume your carbs early in the day, so that you have lots

.of energy and almost no carbs after 6 pm

In one of the next videos, you’ll learn exactly how many carbs to eat .according to your weight so that you lose up to 1 pound per day

:The best sources of complex carbohydrate are

Brown rice

Quinoa

Steel cut oats

Barley

Beans

Lentils

Sweet potatoes

Yams

Squash

The last type of carbohydrates I want to talk to you about are :vegetables, which are a big part of our plan because

they are very low in calories

are filled with vitamins, nutrients and fibers, and

except corn, potatoes and carrots in some degree, you can eat as much .as you want of them, and still lose weight


For example, a pound of steamed broccoli has only 99 calories and 14 .grams of protein and only 9 grams of carbs

:Some of the top vegetables to include in your diet are

Spinach

Lettuce

Kale

Collard greens

Broccoli

Cabbage

Peppers

Mushrooms

Onions

Cauliflower

Brussels sprouts

Celery

Cucumber

Asparagus

Artichokes

Tomatoes You can eat up to 2 pounds of these veggies per day, and you’ll lose

.weight

So, that was all you need to know about carbohydrates, hope you’ll eat .less of the simple ones and more complex ones, especially vegetables


The Truth About Fats and How to use Them to Lose Weight

Many people often fear fat because they think if they eat fat, it will .automatically turn into fat, but this is not true

In fact, diets with moderate amounts of dietary fat often produce more ?results than those with no fat. Why

First and foremost, dietary fat will help to boost your overall level of satiety. Basically, it helps ensure that you are not going to be hungry

.shortly after eating a meal

While protein slows down digestion considerably, dietary fat slows it .down even further

Fat also, has no influence on blood glucose levels, so you don’t have to worry about it releasing any insulin either, however since a gram of fat

.has 9 calories, you must keep track of how much fat you eat

When it comes to choosing fat, you want to focus on eating unsaturated .sources along with foods that are rich in omega fats

Saturated fats which is mostly found in animal products, should make up no more than 10% of your total calorie intake and trans fats, which are found in processed foods and are a man-made type of fat are to be

.avoided at all costs

If you see the term ‘partially hydrogenated vegetable oil’ on a label, you.know it contains trains fats, so stay away from it


:Good fats are the following

Avocado oil Extra virgin Olive oil Flaxseed oil Coconut oil Nuts and nut butter Seeds Avocados Fatty varieties of fish

Before we finish the fats chapter, there is one type of fat that has been proven to help dramatically in weight loss and even though it is a

.saturated fat, it will help you. And I am talking about coconut oil

The first time people have realized coconut oil has fat loss properties .was around 1920

Some Australian farmers decided to fatten their sheep with coconut oil, which they had too much at their farm, however they were stunned to see that all their sheep became leaner after just a few weeks of eating

.coconut oil daily

If you search the internet there will be thousands of testimonials from people who have lost weight by consuming coconut oil daily. It also reduces cholesterol, visceral fat, blood sugar, it increases your metabolism with 5-10% and helps prevent cancer, heart problems and

.acts as a natural antibiotic


?So, How much coconut oil should you consume daily

My tests were with 20-30 ml per day and has given wonderful results for.many women

My recommendation is to use only coconut oil for cooking and to start by taking 2 tea spoons per day, because each body will respond

!differently. Also, be sure to only buy virgin coconut oil

So, in conclusion, to be 100% you’ll lose up to 22 pounds over the next 30 days, cook with and consume only virgin coconut oil

WATER AND HYDRATION TO LOSE up to 1 POUND PER DAY

Water is essential to our body’s general health and it is truly essential for weight loss, not only for cleansing your body, but also for keeping

.your metabolism fast

Even slight amounts of dehydration can have a very negative influence .on both your energy level as well as your total calorie burn

A lot of people confuse thirst with hunger, so from now on I have a recommendation for you. Each time you will feel hungry, drink a big

.glass of water, and only eat if after 10 minutes you will still be hungry

When it comes to how much water to drink, my recommendation is to go for 3 liters per day, even more if you can, and since most people simply forget to drink water, have a bottle of water with you all the


time and set your alarm so that it beeps every 30 minutes, reminding .you to drink water

A good thing to do is to squeeze a few lemons in your water. It will taste better, you’ll get a few more vitamins, and you’ll increase your

.metabolism even more, while cleaning your liver of toxins and fats

The next thing I want to talk about is sodium, which is found in salt. Too much salt in your diet will cause your body to retain water, which will

.create the illusion of weight gain

If you’ve ever eaten a sodium rich meal and woken up the next day to find.yourself a few pounds heavier, you’ve seen sodium at work

However if you follow the meal plan that I created for you in THE Morning Fat Melter program, and you will not add table salt to your meals, you’ll

.be fine

You should be aiming to consume no more than 2000-2500 mg of sodium per day. You could consume a salt replacement, which you can find at any

.health store, or marine salt, even HYMALAIAN salt as better options

However, if you have an event coming up and you want to appear as if youlost a lot of weight, by eliminating all sodium from your diet, you can lose

.up to 1 jeans sizes in a week

One of our clients, Jenny, who was 44, told me that she had her wedding in 3 weeks. She started following our program and in addition, for 3 weeksshe did not eat any salt. Believe it or not, she






.dropped almost 4 jeans sizes in 3 weeksYes, she also lost 13 pounds and she looked great in her wedding dress because she got rid of all the bad water from her body, so if you want your

.weight loss to be accelerated, stay away from salt for a while

HOW TO STRUCTURE YOUR DIET FOR THE NEXT 30 DAYS

Now, let’s look at how to structure your diet so that you can lose up to 22 pounds in the next 30 days and what I will share with you is a formula that I tested on over 1000 of my private clients and it works

.every single time

How you eat is very important if you want to lose weight fast, and if you are active and you exercise, but somehow you don’t see results, it is

.because you are not structuring your diet the right way

So far, you’ve learned that you need a lot of protein in your diet, moderate complex carbs, and fats from coconut oil, so now I’ll give you

.the formula to follow for the next 30 days

The Morning Fat Melter Manual has a complex formula, and you can go check it out, however if you are a woman, here’s what worked extremely

.well for over 10.000 female clients of ours

They were all between 150 pounds all the way up to 240 pounds, and this .plan allowed them to lose up to 1 pound per day

:So, go for 1300 calories per day, and split them using this formula


-45% from proteins

-35% from carbohydrates

-20% from fat

Creating such an exact meal plan would be quite difficult, and to get these great results you should follow this formula precisely, so that’s why I created the Morning Fat Melter Meal Plan for you, to exclude any

.guesswork from your part

.All you have to do is weigh everything and prepare your meals

By following our meal plan precisely, you will help ensure that your body is primed for fat burning while sleeping, even during most hours of

.the day

Since your blood sugar is in the “fat loss level”, your system will use .body fat to burn for energy

Aim to eat no more than 15 grams of complex carbs in this 4-5 hour .window before going to bed

If you eat more carbs that you were supposed to, take a tea spoon of !coconut oil, because it will reduce your blood sugar during the night



THE CHEAT DAY

Now you know how to structure your diet, you have a meal plan to follow, I want tp explain the concept of the cheat day – yes, every 7 days,in order to keep you metabolism fast, you must double your carbs, this meaning that every 7 days you’ll consume double your carbs. It is the dayyou can indulge yourself and eat all the foods you love the most like pizza,

.chocolate or pasta

And even though you might think that this is crazy, after years of experimenting and seeing what works in weight loss, I found that having acheat day, every 7 days, will keep your metabolism fast and your Leptin

.levels high, so please follow this tip

SLEEPING IS THE BEST TIME TO BURN FAT

Getting enough sleep at night is a must if you want to lose weight fast and:to stay healthy. Here’s why

.First, by doing so, you’ll help speed the fat burning process

Studies show that those who are sleep deprived almost always have a higher BMI (body mass index) than those who aren’t, illustrating just how

.critical sleep is

Those who sleep soundly each night, getting 7-8 hours tend to have higher metabolic rates, burning more calories throughout the day and

.have more energy


Also, they have higher insulin sensitivity, which means their body doesn’t need to release as much insulin when they consume

.carbohydrates

This in turn helps to limit the total amount of fat they gain from eating .carbohydrate rich foods

On the other side, those who don’t sleep enough at night also tend to .retain more water, thus they will be heavier on the scale because of it

If you aren’t sleeping enough at night, you’ll be more prone to releasing high levels of the stress hormone, cortisol, which will actually position

.you to start gaining extra body fat in the abdominal region

The more cortisol you have moving through your body, the greater the .chances are that you will have a bigger waistline

In addition to cortisol, those who aren’t sleeping enough also produce more ghrelin, which if you recall, is the hunger hormone, and the moreof it you’re producing, the harder it will be to stay away from foods you

.shouldn’t be eating

So, sleeping 7-8 hours per night is very important. Here are a few tips to :help you if you have trouble sleeping

Follow our meal plan precisely, as I created it especially to help you sleep better and that’s why the last 2 meals are low in carbs and fats


Don’t drink coffee after 3 pm and as much as possible, turn off all lights in.your bedroom

Do not try to fall asleep with the TV on, because it will only agitate you.Instead, read for 20 minutes

Of course, yoga and meditation are a great ways to relax, and that’s why in the Morning Fat Melter Academy, I have over 4 hours of video on meditation

.and yoga for weight loss

The key is to develop a daily schedule. I mean wake up and go to sleep .roughly at the same time each day

HOW DOES IT ALL WORK TO LOSE 14 TO22 POUNDS IN 30 DAYS–

? CAN YOU DO IT

If you are committed to changing your body and really looking your best, Trust me, you can do it

No matter your current fitness level, if you work for it daily, you can be amazing in a few months. You’ll have all your friends ask you what you didto get such an amazing body and you’ll set up a great example for all

.your family

But again, there is work involved…. So, I will share a perfect scenario for you – This is how your next 30 days should look like


You wake up filled with energy, you drink a big glass of lemon water and .a cup of coffee with low fat milk

You feel great and then, you do an intense Morning Fat Melter workout

After the morning workout you drink the protein shake and take a .shower. You already feel how all your clothes fit you better

Then you start your day and eat 5 more meals according to the Morning Fat Melter meal plan. Since the last meal is around 7-8 pm and it is low

.on carbs, your body will need calories to function during the night

But since for your body is simply easier to burn fat from your belly insteadof transforming your last protein meals into glucose, all night long, your

.body will use your fat deposits

And since the meal plan I created for you will keep you blood sugar in the “fat loss zone”, your body will be burning fat up to 20 hours per day

Basically, that’s all you have to do. Follow the meal plan precisely, do the morning workouts with me each morning, drink 3-4 liters of water per day

.and sleep 7-8 hours per night

?You’ll lose 14 to 22 pounds in the first 30 days, even more! Are you ready!I WANT TO HEAR A BIG YES FROM YOU

If you are ready, then you should go ahead and click the link below to watch my latest video in which I will tell you how to get The Morning Fat

!Melter Program for only $1 per day







You will also learn the 3 steps two of my female clients followed to lose !up to 100 pounds in 6 months, so I’ll see you on the next page

!So, CLICK HERE TO WATCH MY LATEST VIDEO

!Enjoy Aline Pilani


how to lose weight fast, easy tips

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