From the Desk of Loy Machedo: Losing Half My Body Weight Easily – My Weight Loss Secret

I have always had a massive challenge where weight loss or fitness has been concerned.
I lose weight slowly but I gain back all the weight back fast.
So it has not been an easy challenge for me.
My life has had its ups and down
And given the fact if you are not a full-time athlete
Or that your life doesn’t revolve around the gym
Chances of you losing weight are not that easy.
Especially if you constantly keep traveling, have a business
And yes a very unpredictable schedule
It can prove to be a herculean task.
Given the fact that there are many like me
I thought – why not share the fundamental basics of what I know
And give others the so-called ‘free advice’ they are looking for?
So here is a compilation of all the things I do know
And can possibly share for free.
However, please note
Do not attempt any of them without medical supervision
And yeah – if you want advanced level tips
Get in touch with me
But keep in mind
Its for a FEE and not for FREE.

If you wish to get in touch with me
loy@loymachedo.com 

Loy Machedo
The World’s #1 Personal Branding Coach
www.LoyMachedo.com
www.whoisLoyMachedo.com
www.ThinkPersonalBranding.Com

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Losing Half My Body Weight Easily
My Weight Loss Secrets – THE SUMMARY

1. Family Support
2. Managing Fridge & Food Cabinet
3. If you fail to plan, you’re planning to fail
4. Tupperware
5. Prepare Your Meals In Advance
6. Awareness List
7. Your Circle of Friends Define You
8. The Elusive List
9. Research & Information
10. Fasting
11. Intermittent Fasting
12. Easy Gym Access
13. Ice Ice Baby
14. Plan Out Your Gym Workouts
15. Keep The Goals Simple
16. Be Consistent
17. The Most Important Day – The Cheat Day
18. Delayed Gratification – Pause & Breath
19. You Failed – So What?
20. A Lifestyle Choice

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Weight Loss Secret #1
FAMILY SUPPORT

If you are planning to lose weight,
Stay away from junk food and eat clean,
But Your brother is eating Chocolate Dipped Donuts,
Your sister is slurping down A Strawberries
& Creme Frappuccino
Your mother is having a Greasy Chilly
Indian Mutton Biriyani
Your father is having a McDonald’s
Whopper Meal with Crunchy Fries & Coke
And your spouse is hogging on a Garlic Topped
Triple Stuffed Cheese Pineapple Bacon Chicken Beef Stuffed Pizza,
Right in front of your face at the dinner table
Chances are – Your diet is not going to work very well
You want to succeed in your diet?
Make sure your family supports you.
And that means – they too eat clean with you
Or if they have to cheat – go cheat some place else
and not in front of your face

LOY MACHEDO’S WEIGHT LOSS SECRET BONUS TIP

Sit down with your family
And ask the for their support
And their permission to succeed
Make sure that they are ready to
Not only help you succeed
But also prevent you from failing
So whenever you are ready to give up
They are there to lift your spirits
And help you succeed.

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Weight Loss Secret #2
MANAGING FRIDGE & FOOD CABINET

Open your fridge & kitchen food cabinet right now
What do you find?
Do you see a slew of highly nutritious, vitamin & mineral filled natural foods?
Do you see foods that help you lose weight?
Or you do see all the possible junk that will help
Fail faster and help you fall into temptation?
Keep this in mind
When you are tired and self-control is low
You get into automatic mode
And that is where you will grab
Whatever is available to you
In your fridge and food cabinet.

LOY MACHEDO’S WEIGHT LOSS SECRET BONUS TIP

Clean up your fridge and food cabinet.
Throw away – YES – throw away everything that is bad for you.
And keep ONLY good stuff.
Trust me it helpsHere are some of

Here are some of the things you must store in your food cabinet:

1. Canned BeansCanned Tuna
2. Canned TunaProtein Powders
3. Protein PowdersNuts
4. NutsSteel Cut Oatmeal
5. Steel Cut OatmealCoffee
6. Coffee
7. Green Tea
8. Sliced Vegetables
9. Sliced Vegetables

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Weight Loss Secret #3
IF YOU FAIL TO PLAN, YOUR PLANNING TO FAIL

Do you have a plan?
Seriously?
Do you actually have a plan how you will lose weight?
Does that include a

1. Nutritional Plan?
2. Exercise Plan?
3. Relaxation Plan?
4. Mental Plan?
5. Daily Schedule?
6. Feedback Mechanism?
7. Backup Plan?
8. Master Mentor Session?
9. Meal Plan Session?

If you do not have the any of the above are
Forget it mate!
You will not succeed.
I have been through the struggle so many times
And I know one thing
If you have to succeed
YOU NEED ALL THIS!

LOY MACHEDO’S WEIGHT LOSS SECRET BONUS TIP

GET YOURSELF AN EXPERIENCED COACH OR MENTOR
To help you succeed to lose weight
Do not by any means think or assume
All of a sudden you have become an expert
In weight loss.
If you haven’t succeeded before
All by yourself
You are not going to magically succeed now

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MAINTAIN A FOOD JOURNAL
According to studies, people who maintain one
Have a 80% chance higher of losing weight
In all successful dieters & weight loss experts
Recommend having a food journal

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Weight Loss Secret #4
TUPP, TUPP, TUPPERWARE BABY, TUPPERWARE!!!

What is that?
Google it.
It is a simple plastic container
That will contain all the goodness
You need for the rest of the day.
It is a life saver.
It is what you need
to carry every single place you go
when you feel you can’t go on
when you feel hungry
Through experience, I have known one thing
All the most successful people
Who have lost weight
They ALL have this weapon
In one word – repeat after me….
TUPPERWARE!

LOY MACHEDO’S WEIGHT LOSS SECRET BONUS TIP

Buy many of these
Most of them in the same size
But large enough that can contain and store
All the goodness you need
Because you will need to store all the
Precooked and preplanned food.
Also – please buy high-quality ones.

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Test your Tupperware in the following categories:

1. LEAK TEST (Does it leak all over)
2. SHAKE TEST (Do the separate sections not get mixed all up?)
3. TEMPERATURE TEST (Is the temperature still intact?)
4. DROP TEST (If you drop it – what happens?)

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Weight Loss Secret #5
PREPARE YOUR MEALS IN ADVANCE

So now you purchased your Tupperware
And you have nicely displayed them
So what now?
Well….Fill them.
And fill them with goodness
Good stuff – that will help you
Lose weight and reach your ideal weight
Make sure the portions are right
And make sure it is the right stuff
That would help you succeed – not fail

LOY MACHEDO’S WEIGHT LOSS SECRET BONUS TIP

Make sure the veggies are just cooked to 20%
Ensure they are crunchy and enjoyable
If they are soggy and wet – means they are dead
You might as well throw them out!

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Please cook something delicious
As it is – losing weight is tough
Don’t make yourself more miserable

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At least 50% to 70% of your plate
Should be covered with vegetables!
Greener – the merrier!

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Employ the services of a good cook
if you feel that your lifestyle
doesn’t permit you to preplan your meal

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Weight Loss Secret#6
YOUR AWARENESS LIST

1. What is your biggest weakness
2. What is the one food you love hogging and cannot stop
3. What time of the day do you love eating
4. When do you eat the most?
5. What prompts you to eat more?
6. Do you like eating more standing or sitting?
7. How many times a day do you eat?
8. When you go out – what do you order first?
9. What must you eat and cannot stay without?
10. When you watch a movie – do you eat more or less?
11. Which is your favorite cheat meal?

These are some of the many questions I have answers to
Are you aware of the answers to these questions?
The more you know the answers to these questions
The more you can be prepared to ensure
You succeed and not fail
Having a sense of awareness is always important

https://www.youtube.com/watch?v=Ly9VhUiPmco

LOY MACHEDO’S WEIGHT LOSS SECRET BONUS TIP

So fine – you have made the list
You have all the answers
So now what?
Having information without action
Is like having access to the internet
Without knowing what to do next
Once you have all the information in front of you
Intelligently plan out
How you can ensure all your bases are covered.
But yes – it is VERY IMPORTANT
To be aware of what is your weakness
And avoid them and ensure
You capitalize on your strengths

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Weight Loss Secret #7
YOUR CIRCLE OF FRIENDS DEFINES YOU

The people who surround you
The people you hang around with
The people you spend most of the time with
Look at them
Are they fit as a fiddle?
Do they have weight loss goals?
Health goals?
Fitness goals?
Are they healthy?
If the friends you surround yourself with
Are fat, overweight, smoke, drink and don’t care how they look
Don’t assume you are going to be sporting
A 6-pack set of abs anytime soon
The fact of the matter is simply this
The people whom you surround yourself with
Have a set of habits and behaviors
Which will influence you
And shape your behavior as well
Surround yourself with smokers & alcoholics
You will become one
Surround yourself with weekly barbecue roasting
And beer drinking folks
You will enjoying being like them
On the other hand
Surround yourself with Runners
You will become one
Surround yourself with Bodybuilders
You will want to be one
Surround yourself with Crossfit athletes
You will be influenced to become one
So now – who are the people you surround yourself with?
You will be an average of all of them.

LOY MACHEDO’S WEIGHT LOSS SECRET BONUS TIP

I am not trying to imply that
You get rid of all of your family members and friends
People are unique and different
Everyone has a different set of goals and value systems
But it is extremely necessary to have
People who share your goals
Or at least a few of your important goals
So if you are planning to lose weight
Make sure you surround yourself
With people who help you reach that goal
At least during the time period
When you are exercising or dieting
Or having people who encourage you
Motivate you and guide you towards your goals

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Remove a Few Friends From Your Life
Those friends and acquaintances
Who push you away from your goal
Who are negative and who bring you down
It is best to remove them from your life completely

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Weight Loss Secret #8
THE ELUSIVE LIST

Do you have one?
If not – create one.

I divide my list into
BANNED 100%
REWARD LIST
EAT UNLIMITED

These are some of the items on my banned list.
• Cigarettes
• Alcohol
• Drugs
• Sweet Fizzy Drinks (or as Americans call it ‘soda’)
• Popcorn
• POTATOES
• MILK
• FRESH JUICE
• BANANA

REWARD LIST
This is a list where I have to earn the right to enjoy them
• Carbs which include Rice, Flour etc
• Diary Products
• French Fries (my weakness)
• Fruit
• Peanut Butter

EAT UNLIMITED
• Greens
• Animal Proteins (White / Red)
• Plant based Protein
• Butter & Fats
• Nuts
• Salads

LOY MACHEDO’S WEIGHT LOSS SECRET BONUS TIP

I have never met anyone
Who has gained weight
But eating large portions of greens & salads
But yeah – I have met people who have
Put on pounds of weight
By eating Carbs!

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Weight Loss Secret #9
RESEARCH & INFORMATION

These are the top 8 diets on our planet

1. Atkins Diet
2. The Zone Diet
3. Vegetarian Diet
4. Vegan Diet
5. Weight Watchers Diet
6. South Beach Diet
7. Raw Food Diet
8. Mediterranean Diet

So which one do you opt for?
Agreed that there is a ton of information online
There are a gazillion diets, fads, tips, tricks and suggestions
So the question is which one would you follow?
Which one is the right one?
It all comes down to Research, Experimentation & Feedback

What may work for one person, may not work for another
So you need to figure out what is the best for you.

Keep in mind – just as your body is unique
Your tastes, your lifestyle and your environment
Will add up to what is best suited to you.

LOY MACHEDO’S WEIGHT LOSS SECRET BONUS TIP

I always recommend a diet that a person can do
Easily and for a longer duration of time.
And by longer duration
I am talking about at least for a year.

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The Top 8 Diets Of The World

THE ATKINS DIET
The Atkins diet is a kind of low-carbohydrate fad diet. … On the other hand, caloric carbohydrates (for example, glucose or starch, the latter made of chains of glucose) affect the body by increasing blood sugar after consumption.

ZONE DIET
The Zone diet is a low carbohydrate fad diet devised by biochemist Barry Sears. It specifies the consumption of calories from carbohydrates and protein in a specified ratio, recommending eating five times a day to create a sense of satiety that discourages overeating.

THE VEGETARIAN DIET
Vegetarians eat foods like vegetables, fruit, nuts, beans and grains. Some vegetarians eat or drink animal products, like milk and eggs. They are called lacto-ovo vegetarians. Vegetarian people may like tofu, falafel and other meat substitutes.

THE VEGAN DIET
Veganism is both the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of animals.[b] A follower of either the diet or the philosophy is known as a vegan

WEIGHT WATCHERS DIET
Weight Watchers assigns different foods a SmartPoints value, which replaces its long-standing PointsPlus plan. The concept is the same, though. Nutritious foods that fill you up have fewer points than junk with empty calories

SOUTH BEACH DIET
The South Beach Diet is a popular fad diet developed by Arthur Agatston and promoted in a best-selling 2003 book. It emphasizes eating high-fiber, low-glycemic carbohydrates, unsaturated fats, and lean protein, and categorizes carbohydrates and fats as “good” or “bad”.

RAW FOOD DIET
Raw vegetarianism. Vegetarianism is a diet that excludes meat (including byproducts like gelatin), fish (including shellfish and other sea animals), and poultry, but allows dairy and/or eggs. Common foods include fruit, vegetables, sprouts, nuts, seeds, grains, legumes, dairy, eggs, and honey.

THE MEDITERRANEAN DIET
The Mediterranean diet is a modern nutritional recommendation originally inspired by the dietary patterns of Greece, Southern Italy, France and Spain in the 1940s and 1950s.[2] The principal aspects of this diet include proportionally high consumption of olive oil, legumes, unrefined cereals, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of non-fish meat products.

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Weight Loss Secret #10
FASTING

Ever heard of this concept?
It is simple yet powerful
However, the reason not many want to talk about it is
It is absolutely uncomfortable
It tests your self-control, your resolve
Your disciple and dedication
It is simply not popular
Why?
Because it puts you in the zone which is not comfortable.

However, I have never in my life
Seen or heard or discovered
Where fasting has been a bad thing.

So now the question is how do you fast?
It is optionally up to you

Fasting is all about not feeding the body
Anything for an extended period of time
So that the body gets a rest from
All the stuff you put inside it.

I researched a few website which stated

Fasting will:

1. allow for cleansing and detoxification of the body
2. cleanse and heal “stuck” emotional patterns
3. create a break in eating patterns, while shining a spotlight on them
4. lead to a feeling of physical lightness, increasing energy level
5. promote an inner stillness, enhancing spiritual connection
6. promote greater mental clarity
7. rest the digestive system

But if you check medical websites that show with evidence….

The benefits of fasting are simply incredible

1. Insulin levels drop
2. HGH is activated
3. Cells get repaired
4. Helps in burning stored fat
5. Reduces the risk of diabetics, heart disease, Alzheimers disease, cancer & tumors
6. Reduces Inflammation & oxidative stress on the body
7. Help you live longer
8. Clears your body of toxins
9. Improves Bain Function
10. Strengthens your immune system

So need I say more?

LOY MACHEDO’S WEIGHT LOSS SECRET BONUS TIP

Try fasting once a week maybe for 24 hours.
Will do your body a whole lot of good.

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Weight Loss Secret #11
INTERMITTENT FASTING

It is the voluntary absence of food
for an extended period of time
followed by a window of opportunity
where you can eat whatever you want
within that time frame.
The time has to be divided within
A 24 hour time period.
For instance you fast for 16 hours
Followed by 8 hours of eating
Or you can have 20 hours of fasting
Followed by 4 hours of eating
Some people even have only 1 meal a day
So it can be customized to however you feel you want

However the underlining principle is
Fasting for a longer period of time
And then eating only during the short window of opportunity

Studies have shown that
Through intermittent fasting
You get the following benefits

1. Activation of cellular cleansing by stimulating autophagy
2. Improved fat burning
3. Improved mental clarity and concentration
4. Increased energy
5. Increased growth hormone
6. Longer life
7. Lowered blood cholesterol
8. Lowered blood insulin and sugar levels
9. Prevention of Alzheimer’s disease
10. Reduction of inflammation
11. Reversal of type 2 diabetes
12. Weight and body fat loss

So why not give this a go?

LOY MACHEDO’S WEIGHT LOSS SECRET BONUS TIP

I have personally tried Intermittent fasting.
And the process works.
So it is all up to you to decide
If you want or don’t want to make it happen.
But yeah – I highly recommend it.

Here is another tip
Just because you have fasted for 16 hours
Doesn’t mean when the window of opportunity opens up
You start hogging everything on the planet.
DON’T DO THAT!!!
Make sure you are smart and intelligent
In eating only what is required
Eat healthy and eat smart.

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Weight Loss Tip #12
EASY GYM ACCESS

Yes you joined a state-of-the-art
An amazing gym with the most amazing pieces of equipment
But then driving to the gym
Takes you 45 minutes
And then driving back takes you 45 minutes
Don’t think or assume
That you will be successful
In maintaining a successful gym schedule
It is simply not possible.

Instead – join a simple gym
Where the equipment may not be that flashy
The members may not be so great
The environment may not be so appealing
But it makes your life easy
And most importantly
You have easy access to it
Then that is the gym for you.

Keep in mind
Having a gym that is in your building
Which takes you 1 minute to go to
Versus having a state-of-the-art gym
But which takes you hours
I would always recommend the former over the latter.

LOY MACHEDO’S WEIGHT LOSS SECRET BONUS TIP

Before getting myself a Peak Performance Coach
I used to get-up whenever I wanted
Sleep whenever I liked
At whatever I desired
And enjoyed each day to the fullest
However, once I decided to take on the challenge
To run 21kms within 2 hours
(My best was 3:35 minutes)
This was my schedule
• 9pm – Prepare my Gear for the next day
• 10pm – Sleep
• 3:30am – Wake up, Cold Shower, Black Coffee
• 4:30am – Leave Home & Drive Down to Exercise Location
• 5:30am – Reach Location & Sleep in the Car
• 8:30am – Wake up + Pre-Workout Meal & Prepare Myself for Training
• 9:30am – Walk to the Location
• 10am – Training Starts
• 12pm – Training Ends
• 12:30pm – Reach Vehicle & Have Post Workout Meal
• 1:30pm – Reach Home, Put Clothes to Wash & Have Lunch
• 2:30pm – Sleep for 2 hours
• 4:30pm – Weak up, Pre-Workout Meal + Leave for Training Location 2
• 5:30pm – Reach Training Location 2 & Warm Up
• 6pm – Training Begins
• 7pm – Training Ends & Post Workout meal
• 7:30pm – Get Ready to Leave For Home
• 8:30pm – Reach Home, Put Clothes to Wash & Dinner
• 10pm – Sleep

I did this every alternate day for 2 years.
And I was not only able to achieve my goals
I was able to exceed all expectations
Of everything that I dreamt about
It never came in easy.
So now the question goes back to you.
How much discipline are you willing to put
To achieve the success you want to achieve?

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Loy Machedo’s Bonus Tip
Tim Ferris Slow Carb Diet

• On the Slow-Carb Diet, you’ll rapidly burn fat by avoiding foods that promote fat storage.
• Metabolism hacking techniques like eating immediately upon waking up and binging on “cheat” foods once a week will help you lose excess fat.

WHAT CAN YOU EAT?

1. Stick to Slow-Carb Diet approved foods 6 days a week:
2. Take one “cheat day” a week: Eat whatever you want on cheat days.
3. 1-2 glasses of red wine is okay.
4. Burrito salad bowl or any dish with vegetables swapped out for rice/wheat
5. Don’t drink calories.
6. Don’t eat fruit.
7. Eat the same few meals over and over again, especially for breakfast and lunch.
8. Grass-fed beef burger without the bun or ketchup
9. Indian food: lentils, dairy-free vegetable or bean dishes
10. Keep a list of Slow-Carb Diet friendly restaurants nearby. Find meals you like and repeat them. Alternate days if it’s too boring. This makes meal planning into a breeze. 28% of people scrambled to find acceptable meals during our previous research, which put them at more risk to eat off-diet (-4% effect on success rates).
11. Lean meat, beans, and veggies
12. No white foods like sugar, pasta, rice, bread, cheese.
13. Roasted, baked or grilled protein with vegetables
14. Salad without cheese, croutons
15. Start your day with protein, shooting for 30g within 30 minutes of waking (boosts success rate by 11%).
16. Sticking to the diet when eating out
17. Thai curry or soups without rice
18. Tomatoes and avocados are allowed in moderation.
19. Your default strategy should be to replace any carbs with vegetables and beans.

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Slow-Carb Diet approved foods

You can eat as much of the following foods as you want.

Proteins

1. Asparagus
2. Beef (preferably grass-fed)
3. Black beans
4. Broccoli
5. Chicken breast or thigh
6. Egg whites with 1–2 whole eggs for flavor
7. Fish
8. Green beans
9. Legumes
10. Lentils
11. Peas
12. Pinto beans
13. Pork
14. Red beans
15. Sauerkraut, kimchee
16. Soybeans
17. Spinach
18. Vegetables

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Breakfast

1. The ideal breakfast is 30g of protein within 30 minutes of waking up.
2. Eggs are an easy way to do this
3. Smoothie with 30g of protein powder
4. 3 eggs (16g) with 3 slices of Canadian bacon (13g)
5. 2 eggs (12g) with 1/2 cup black beans (20g), salsa and guacamole
6. 3 servings of spinach or broccoli frittata (30g or 5-6 eggs plus some protein from the veggies)
7. Caffeine is okay!
8. Drink unsweetened coffee or tea without milk or cream.
9. If you drink caffeinated soda in the morning, limit it to one can of diet soda a day.

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Lunch and Dinner

1. Most of your meals will be a combination of protein + vegetables from the list above.
2. Cook in bulk so that you have leftovers for a couple of days (or freeze individual serving sizes for much later).
3. Beef and bean chili
4. Beverages: Coffee with cinnamon instead of cream or tea with lemon
5. Beverages: Diet soda (max 1 per day)
6. Beverages: Drink lots of water and drinks with zero calories. Make these substitutions for beverages with calories that you’d normally drink:
7. Beverages: Flavored water with lemon or vegetables
8. Beverages: Unsweetened beverages like tea are okay. Limit diet soda to one per day
9. Homemade burrito bowl: leftover chicken breast, black beans, salsa and guacamole
10. Lentil stew
11. Meat and vegetable curry
12. Mustard-crusted pork loin with spinach and mushrooms
13. Red wine (max 1-2 glasses per day)
14. Roasted chicken with mixed vegetables
15. Salad bowl at Chipotle: hold the corn salsa, sour cream and cheese and add guacamole
16. Steak with ghee and asparagus or green beans
17. Tuna fish with mustard and/or salsa with a fresh spinach salad

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What to eat when you’re in a rush

1. Eggs with black beans and salsa
2. Tuna or leftover protein with frozen veggies
3. Quick bean salad
4. Protein smoothie
5. Sticking to the diet while traveling
6. Sticking to the diet while traveling is all about preparation. Haphazard eating correlates with less weight loss (presumably because of off-diet eating). These 4HB foods are easy to take along on any trips:
7. Tuna in pouches or easy-peel cans
8. Nuts and nut butters
9. Canned beans
10. Protein powder you can mix with water

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Tips for saving money

1. Buy beans dried and in bulk (but the time you save on the canned stuff is so worth it).
2. Buy frozen vegetables.
3. Buy in bulk.
4. Cook at home (here are tips).
5. Don’t cut calories
6. Don’t worry about calories. Always eat until you are full. It turns out that your body digests calories from different macronutrients (fats, proteins, and carbohydrates) differently. Learn the science behind why.
7. Eat lots of veggies
8. Eat your meals slowly
9. Get a group together to follow the diet and take turns cooking dinner (cooking for one is expensive!). You’ll save some money and have fun.
10. Get enough protein
11. Indulge in whatever you want once a week. Ideally, your first meal should still consist of 30g of protein, but eat whatever you want after that.
12. Limit foods you tend to overeat
13. Not eating vegetables on the diet correlates with less weight loss, so eat up! You can eat these as many of these vegetables as you want: spinach, mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables), sauerkraut, kimchee, asparagus, peas, broccoli, green beans.
14. Shop at farmers markets and local grocery stores for produce and meat.
15. Skip the more expensive foods like grass-fed beef and asparagus.
16. Slow down when you’re eating.
17. Some foods like nuts, chickpeas, hummus, and nut butter are allowed on the diet but can halt your weight-loss if you consume too many calories from them. If you’re trying to lose weight, the easiest solution is to limit them or avoid them completely.
18. Stick to water as your beverage and skip on the wine.
19. Stop before each bite.
20. Sweets were the biggest craving: 61% of people ate them at on cheat days.
21. Take 30 minutes to eat your food. You’ll eat less and feel better (since you won’t feel grossly full).
22. You should be getting at least 20g of protein at each meal and 30g for breakfast. This will keep you full longer and help you burn fat.
23. Your body has natural cues that tell you when to stop eating, which get messed up when you scarf down your meal.

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PART 2 OF THIS ARTICLE – CLICK HERE

https://www.loymachedo.com/2017/05/weight-loss-secret/
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Have Questions?
Email me – loy@loymachedo.com

Loy Machedo
The World’s #1 Personal Branding Coach