The All-Day Fat-Burning Diet: The 5-Day Food-Cycling Formula That Resets Your Metabolism To Lose Up to 5 Pounds a Week (40 page)

Keep Learning

Knowledge is power, but only if put into action. However, that action is less likely to happen if you are not first motivated by learning new and exciting ideas and strategies. You’re either feeding your mind with new knowledge that helps you grow and motivates you to eat healthier and live a more active life or you’re not. If you don’t continue to plant new seeds in the garden of your mind, the weeds will automatically grow out of control. The mind is a precious and amazing asset, but it needs to be directed. Turn off the radio and listen to inspiring audio-books and podcasts instead. Toss (or even burn) the newspaper and read books on health. Stop watching fake “reality” shows and go to educational seminars or watch eye-opening documentaries. You don’t necessarily have to cut all these activities out of your life, but just make sure that you’re engaging in behaviors that will inspire you to live your healthiest life possible. You’re already off to a positive start by picking up this book.

Be Grateful and Happy

This final commandment is a simple one, and it’s truly the secret to life. Whether your goal is to become a millionaire or simply lose 20 pounds of fat and feel great about yourself, being grateful and happy is the path. No matter where you are right now, no matter what you’re struggling with, you have so much to be grateful for.

It’s easy to forget this when you’re bombarded on a daily basis with so many worries. It takes a little work on your part, but you have to routinely tune your frequency a bit so you’re more aware of the blessings in your life. When you focus on gratitude, you cannot feel sad or
stressed.
It’s impossible. You can only feel joy, happiness, and a deep sense of appreciation for the amazing gift that is your life. When you vibrate at this higher level of awesomeness, you become an unstoppable force in the world. You feel great about yourself and thus engage in activities—like eating well and exercising—that perpetuate that feeling.

There is no right or wrong way to show gratitude. You can keep a gratitude journal, write thank-you cards to friends and family, or do anything else that keeps you in touch with the good things in your life. Here’s my personal morning gratitude ritual: As soon as I open my eyes at 5:00 a.m. every morning, I scan my body and give thanks for the fact that I have all four limbs, a heart that keeps beating, an airway that brings oxygen into my body, and a body that simply works. Many people aren’t so lucky.

Next, I look beside me and give thanks for my wife, Amy, the most beautiful and amazing woman in my world. Why focus on what annoys you about your loved ones? You should feel so lucky that they’re still in your life.

As I get out of bed, I take a look around my bedroom, expressing gratitude for the roof and walls that keep us sheltered from the elements (especially these crazy cold Canadian winters), the blinds that darken the room so I can sleep properly, and on and on. At the end of the day, I look back over everything that has transpired since I woke up and write down all of my successes. If I’m too tired to write, I simply take a moment to play them back in my mind. I give myself a big high five for getting amazing work done, for playing with my kids, for making that green juice, for taking care of my body, and for having the opportunity to touch the lives of millions of people all around the world.

There will always be something to groan about, but I choose not to focus on those things, and I attribute whatever success I’ve had to this outlook. There are two sides to every coin, and which side you choose to focus on is up to you. It’s always a choice. Always! You just need to be aware of your thoughts and shift them if they’ve veered off course. It’s a universal law that you get more of what you focus on, so focus on what you’re grateful for and you’re likely to get more of it in your life.
Focus
on problems and,
presto
, you’ll get more of those as well. It’s always up to you.

Are you starting to see a pattern yet? Although your weight issues are largely no fault of your own, you—and no one else—are now 100 percent responsible for turning things around. As I was finishing up this book, I drew inspiration from someone who started out just like you. His name is Patrick, and his dedication was truly inspiring.

Maybe
you won’t commit to waking up at 3:00 a.m. every morning, but it’s my hope that over your 21 days on this program, you have a breakthrough that inspires you to make a significant, lasting change in your life as well. What started as just another diet for Patrick ended up changing his life. I know that’s what you want for yourself.

I don’t want you to just lose the fat that’s clinging to your body, but also the stress, worries, and lack of confidence that have plagued you for so long. I want you to shed the doubt that you’re capable of looking, feeling, and moving like those slender people you admire, be they at your office or on your television. It’s not about comparing yourself to others, but knowing that you deserve more—you just have to reach for it. You’re now armed with the know-how to not only burn fat all day, every day, but to also make each day better than the one that came before. You’re already on your way.

Resources

F
or all of the resources mentioned throughout the book, please visit
alldayfatburningdiet.com/resources.
Here’s a recap of what you’ll find on that page.

Workouts

Access all of the beginner, intermediate, and advanced workouts for the All-Day Fat-Burning Diet.

Recipes

Download all of the recipes for the 21-day plan, along with beautiful photos of each.

Facebook Group

Access the link to our readers-only All-Day Fat-Burning Diet community on Facebook.

Extra Fat-Loss Boosters

Get all the links and recommendations for the supplements and fat-loss boosters mentioned in this book.

Going Deeper

Want more of the nitty-gritty science behind many of the topics covered in this book? You can download that information as well on the book’s resources page.

Endnotes

Chapter 1

1
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3
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Gastroenterology
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4
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Huffington Post
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5
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6
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8
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9
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10
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11
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12
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13
“U.S. Government Calls for End to Dairy Weight Loss Ads,”
Washington Post
, May 12, 2007.

14
C. Matthews et al., “Amount of Time Spent in Sedentary Behaviors in the United States, 2003–2004,”
American Journal of Epidemiology
167, no. 7 (2008): 875–81.

15
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32, no. 4 (2004): 161–66.

16
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Journal of Bone and Mineral Research
13, no. 10 (1998): 1594–1601.

17
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Applied Physiology, Nutrition, and Metabolism
35, no. 6 (2010): 725–40.

18
A. Patel et al., “Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of U.S. Adults,”
American Journal of Epidemiology
172, no. 4 (2010): 419–29.

19
C. McCray and S. Agarwal, “Stress and Autoimmunity,”
Immunology and Allergy Clinics of North America
31, no. 1 (2011):1–18.

20
R. Fry et al., “Psychological and Immunological Correlates of Acute Overtraining,”
British Journal of Sports Medicine
28, no. 4 (1994): 241–46.

21
I. A. Lang et al., “Association of Urinary Bisphenol A Concentration with Medical Disorders and Laboratory Abnormalities in Adults,”
Journal of the American Medical Association
300, no. 11 (September 17, 2008): 1303–10.

22
Environmental Working Group, “Study Finds Industrial Pollution Begins in the Womb,”
ewg.org/reports/bodyburden2/newsrelease.php

23
L. Wallace, L. “Personal Exposures, Indoor-Outdoor Relationships, and Breath Levels of Toxic Air Pollutants Measured for 355 Persons in New Jersey,”
Atmospheric Environment
19, no. 10 (1985): 1651–61.

24
O. A. Jones, M. L. Maguire, and J. L. Griffin, “Environmental Pollution and Diabetes: A Neglected Association,”
Lancet
371, no. 9609 (January 26, 2008): 287–88.

25
A. M. Soto and C. Sonnenschein, “Environmental Causes of Cancer: Endocrine Disruptors as Carcinogens,”
Nature Reviews Endocrinology
6 (May 2010): 363–70.

26
E. Montie et al., “Cytochrome P4501A1 Expression, Polychlorinated Biphenyls and Hydroxylated Metabolites, and Adipocyte Size of Bottlenose Dolphins from the Southeast United States,”
Aquatic Toxicology
86, no. 3 (2008): 397–412.

27
H. Olsen et al., “2,3,7,8-Tetrachlorodibenzo-p-dioxin Mechanism of Action to Reduce Lipoprotein Lipase Activity in the 3T3-L1 Preadipocyte Cell Line,”
Journal of Biochemical and Molecular Toxicology
12, no. 1 (1998): 29–39.

28
P. Phrakonkham et al., “Dietary Xenoestrogens Differentially Impair 3T3-L1 Preadipocyte Differentiation and Persistently Affect Leptin Synthesis,”
Journal of Steroid Biochemistry and Molecular Biology
110, no. 1–2 (2008): 95–103.