Fat Loss Tip #10 – Eat More FAT

Eating Healthy Fats Pushes Out BODY Fat….

I’ve been preaching this since day 1 of the challenge but I realize some people need a reminder. (If you’re not in my weight loss group this info may be new to you)

I’ve also heard so many people say “I don’t like pouring (fat) olive oil on my food right before I eat it so I cook with it instead”. Well cooking with a healthy oil/fat is step 1 BUT you still have to eat one serving of fat per day to really shed some serious weight.

Think about it like this if you like to take a pile of crab legs and dip each one into a bowl of butter or take French bread and soak up ALL the oil out of the bowl before you eat it…...then guess what????? You ate a ton of fat, way more than what was required. So let’s not make excuses for things that we know we can do.

EAT MORE FAT. Did you know that the Institute of Medicine recommends that a diet be made up of 35 percent fat? Turns out, high-fat foods like nuts, avocados and healthy oils can help you lose fat faster than other diet approaches.

Fat from healthy sources such as lean animal fats, Coconut oil and raw coconut (chalk full of MCT’s), nuts, seeds, avocados and healthy oils are EXTREMELY beneficial in improving body composition and stimulating weight loss.

Just remember that peanuts/peanut butter DO NOT count because its a bean and not a nut. Nor does any of those so called healthy spreads and smart butters count because its full of junk.

Keep in mind if you’re REALLY trying to lose a ton of weight that nuts should be limited to no more then 4 ounces a day as they can hinger your progress. However if you’re already lean, you can eat more nuts especially walnuts which have a favorable omega 6 to omega 3 ratio.

Almonds, Brazil Nuts, Cashews, Macadamias, Pecans, walnuts, flaxseeds, pumpkin seeds, sesame seeds, sunflower seeds are great. Olives and avocados are good too. Also look for olive oil, walnut, and flaxseed oil.
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Fat Loss Tip #11 – How To Stay Focused / Motivated

How To Stay Focused / Motivated on the Weight Loss Road to Success

Somebody asked me to give them tips on things I do to stay focused & motivated. Read on, this was my biggest tip I gave her that might help you too….

I remember a time in my life where my closet was like a department store. I shopped ALL THE TIME, had a ton of clothes and a wide variety of sizes in my closet. Some to big, some to little but at some point of the year they all fit depending on the season. LOL

Before Paleo my weight fluctuated so much from Summer sizes 16/18 to Winter sizes 20/22 and no that’s not because I would wear layers or sweaters…… 🙂

Funny but it never dawned on me that in order to continue to move forward, I needed to stop expecting to be able to reach back or buy new clothes that where my old familiar winter sizes…….

It never dawned on me that reaching back for my familiar winter clothes and expecting them to fit meant that I would have to GAIN my winter weight back. Talk about being in a comma……..

Once I went Paleo and became committed to it the weight started falling off but I still kept the (fat) clothes in the closet just in case I needed them. (Sometimes its hard to come out of a comma)

I recall one day standing in the closet telling a friend “I have absolutely NOTHING TO WEAR” everything was to big. Even my to little stuff was to big……

I was forced to bag it all up and shop for my current size. (One eye open…. Still not completely out of the comma)

I ended up with 10 bags of clothes in my living room that where too big and a huge EMPTY closet with a couple a pair of leggings and tops to mix/match to hold me over to the next shopping trip.

I decide to challenge myself and be a blessing to someone else. I gave all 10 bags of clothes away (my crutch) and kept an empty bag in my closet for storing potential clothes that would soon be to big.

I turned my expectations from moving/thinking backwards to moving forward. (Finally delivered from the comatose state I was in)

So my point today is you can’t expect to get to the top of the mountain if you keep allowing yourself to have a set back.

Position yourself where you have no choice but to move forward. Right now at this very moment I challenge you to open your closet and take out ALL of your clothes that are too big. Yes ALL of them……yep the cute stuff too and put them in a bag.

Now what you do with that bag is up to you just REMOVE it from your house. If you cleaned out your pantry to eat Paleo then you merely set yourself up for potential weight loss……

Take the next step by setting your expectations on HIGH and clean out your closet and stop shopping for the old familiar or your current sizes. As a matter of fact don’t buy another piece of clothing until you loose 15-20lbs…

When you continue to repeat old patterns you only set yourself up for failure…….

Eating right & exercising to loose weight is just a small piece of the puzzle.
You must realize that this is a BEHAVIORAL challenge and you are trying to correct a lifetime of dysfunctional patterns and bad food choices……….

So Stay Focused, Position Yourself for a Blessing & Believe That You Can Do It. SEE YOU AT THE TOP!

Read this if you believe fruit is healthy and you can consume unlimited amounts:


Many people who eat large amounts of fruit are not convinced that fruit can be dangerous. However many fruits have a large amount of fructose that can worsen insulin resistance if you consume too much of it.

It is also important to realize that 80 percent of Americans have diseases resulting from insulin resistance which are:
• Insulin resistance and obesity
• Elevated blood pressure
• Elevated triglycerides and elevated LDL
• Cardiovascular disease, liver disease, cancer, arthritis and even gout

If you have one of these conditions Fructose is a major contributor.

You would be wise to limit your total grams of daily fructose to 15 grams per day until you resolve the insulin resistance.  If you are still unconvinced you can measure your blood uric acid level and it will typically be greater than 5.5 if you are eating too much fructose.

Uric acid drives up your BP and new research has shown that uric acid is a far more accurate predictor of heart disease than your total cholesterol level and the more it is higher than 5.5 it is, the greater your risk.

If your uric acid levels are chronically elevated, you have an increased risk for hypertension, kidney disease, metabolic syndrome and diabetes. If your uric acid is between 3 and 5 than you do not need to be concerned about your current fructose intake, as you likely have a metabolism that can adjust for it and not cause you harm.

Fresh fruit is nearly always preferred to fruit juices as the processing destroys many of the nutrients in the fruit and many commercial fruit juices are also highly adulterated or deceptively labeled.

Additionally it is important to understand that most commercial fruit juices should be avoided as fruit juice typically has large amounts of methanol, which is wood alcohol, and a metabolic poison.  Often the methanol is bound to pectin and when you consume fresh fruits the methanol passes through your body and causes you no harm.

However, after the fruit is processed into juice and put into containers, the methanol gradually dissociates from the pectin and dissolves in the juice. The longer the fruit juice is in the container, or the more heat it is exposed to, the more methanol that is released into the juice

8 Fats You Should Be Eating For Weight Loss

Sometimes we hear the secret to success BUT we still don’t incorporate it into our own personal plan just to see if it really works….

I know I’ve said this several times but I find myself repeating this often only because I notice that many people are not in the habit of eating FAT to loose Fat.

Then later after trying paleo I hear, “Paleo didn’t work” due to x y z blah blah blah…… And after listening to ALL of your x,y & z issues I find out you DID NOT really follow the instructions for Paleo for weight loss.

You may even back up your claim with evidence from your food journal but then you realize the one thing you forgot to do was eat enough fat & take fat supplements (omega 3 & Vit D) to conti to push out unwanted body fat.

Then you state “but Tish I HATE avocado!” and I don’t think I will like coconut oil…..I cook with olive oil, and I take a couple of omega 3 pills most days…….

What everyone must realize is that true some people may not need to eat exactly like me to experience the results that I have.

While others of you may need to be even more STRICT. The best thing for you to do is TEST to see how you respond to various foods and adjust accordingly.

We are all different and require varying levels of fat, protein and carbohydrate for our specific metabolic needs.

If you are like me and are metabolic deranged it may be necessary to cut your carbohydrate intake down to the bare minimum, and make sure you eat enough protein not to much and not to little.

One of the MAJOR keys to my success with Low-carb Paleo has been a very deliberate increase in fat consumption. I haven’t been afraid to eat fat on my low carb diet.

In the absence of carbs it is the body’s fuel source. But pushing fat levels even higher while restricting carbohydrate and protein has made all the difference in the world.

Here are 8 high-fat foods you should be eating to be successful at weight/fat loss.

1) Avocados – 82.5% fat
2) Butter – 100% fat I prefer grassfed by kerrygold
3) Whole eggs – 61% fat
4) Coconut oil – 100% fat
5) Bacon – 69.5% fat
6) Coconut – 88% fat
7) Dark Chocolate – 65% fat
8) Fish Oil omega 3 – 100% fat

Special note on fish oil: if you are eating more junk foods than Paleo foods it more important for you to take the fish oil supplements than the person that’s eating a good Paleo diet.

Why? Because non Paleo foods have a ton of omega 6 in them so you have to get those healthier omega 3 oils in to balance the junk out.

How to Eat for Mesomorph Body Type….Naturally Muscular

Mesomorphs can lose and gain weight easily, are able to build muscle quickly and usually boast an upright posture. This body type tends to have a long torso and short limbs. Women with a mesomorph body type are strong and athletic.

Most sports stars are mesomorphs and Anna Kournikova is a great example of a female mesomorph. Other female mesomorphs include, Angela Bassett, Demi Moore, Sarah Jessica Parker and Tina Turner. Mesomorphs will have excelled at sports while at school and most likely continue to be active as an adult. Mesomorphs are bursting with energy and particularly excel in explosive sports – that is sports calling for power and speed. The reason for this talent lies in the type of muscle mesomorphs possess.

Mesomorphs have a higher percentage of fast-twitch fibers and will gain muscle mass more quickly than any other body type. This means that mesomorphic women often end up bigger and bulkier than when they started exercising. In other words, instead of their goal of losing inches and becoming smaller, they gain inches and become larger.

If you find, that you haven’t become smaller, but grown bigger since you started exercising, you most likely have been exercising wrong for your body type. If you are a mesomorph who wants to lose weight and reduce inches, you should focus on fat loss through diet and exercises that are right for their body type.

Mesomorph Eating Plan: Basic Paleo Diet with no carb restrictions.

Basically your genetic makeup suits bodybuilding very well and all you have to do is design a good workout program and diet plan to follow closely. Remember just because you’re a Mesomorph doesn’t mean you should pig out or you probably will gain fat because your not naturally skinny like an Ectomorph.

It also means you can slack off because you believe you can build lots of muscle just by lifting on and off. And it doesn’t mean that you can build muscle like nothing, it still takes time like everything.

If you’re a mesomorph needing to loose weight follow the 80/20 rule or 5 days on & 2 days off. This is NOT a calorie counting plan, this is how you were designed to eat to make sure your metabolism stays on point.

Click here for the complete Basic Paleo food list.

How to Eat for Ectomorph Body Type…..Tall & Slender

Ectomorphs are the body type that is the most resistant to weight gain due to a fast metabolism. In other words, ectomorphs are often able to overeat, while gaining little or even no weight.

This body type is mainly characterized by it’s lack of mass, i.e. ectomorphs tend to have little body fat, are only lightly muscled and have a small frame (and joints). Because they have little fat, bone and

muscle, ectomorphs naturally weigh less.This lack of mass also means that female ectomorphs tend to have a more linear body shape.

Ectomorph Eating Plan: Basic Paleo Diet low fat/ high carb/ high protein

This Diet is essential for an Ectomorph to grow. If you don’t pay attention to your diet I can almost guarantee you will hardly gain any weight. The main goal of this diet is to gain some muscle.

Eat Slow Absorbing Things: Eating slow absorbing carbs and proteins is important to gaining muscle. First of all fat gain isn’t the issue so I’m not even going to touch base on it, but aside from that eating fast absorbing carbs and protein all the time will leave your body depleted of nutrients since an Ectomorph metabolizes things fast.

Click here for the complete Basic Paleo food list.

How to Eat For Endomorph Body Type

Endomorphs are the body type that perhaps are most likely to feel they drew the short straw. Endomorphs naturally tend to have fuller figure, curvy or obese and struggle to keep their body fat percentage in check. The most difficult challenge for endomorphs is perhaps to find out that they are in fact an endomorph. Why? Once you know you are endomorph, you know that you were born this way. And come to the realization that you are likely to gain weight very easily.

You have the type of metabolism that is not forgiving. However, this doesn’t mean you are destined to be overweight or even obese. Endomorphs have to make a conscious, concerted effort to do the things your body should be doing for you automatically. If your body isn’t instinctively telling you to move more, you have to make sure that exercise is part of your daily routine. If your metabolism is sluggish, you need to eat the right foods that will fire up your metabolism. To be precise, you need to eat right and exercise for your body type

Endomorph Eating Plan: High fat, low carb Paleo Diet

In order to loose weight/fat effortlessly endomorphs HAVE to eat more fat than any other body type (avocado, coconut oil, kerry gold butter, olive oil etc) not only cook with these fats, also eat a serving of fat with a meal.

Healthy fats push out unwanted body fat…….

Also Endomorphs need to ONLY eat very LITTLE carbs (fruit, potato, wine etc) to effectively go from a sugar burner to a fat burner.

To achieve great results follow the 80/20 rule or 5 days on & 2 days off. This is NOT a calorie counting plan, this is how you were designed to eat to make sure your metabolism stays on point.

Click here for the complete high fat / low carb Paleo food list.