Try My Weight Loss Diet Plan and I Guarantee You will lose weight and do it naturally with Real Food! 尽我的减重饮食计划，我保证您将失去的重量和这样做，自然与真正的食物！

Try my weight loss diet plan and see for yourself that it is simple and effective. 尽我的减重饮食计划，并看到自己，这是简单而有效的。

If you ever tried to loose weight and either never have been able to do it successfully or at least never been able to keep it off then I have good news for you. 如果您尝试松散的重量和要么永远都能够这样做成功，或至少从未能够保持它关闭的话，我有好消息给你。

After never being able to lean up and lose weight all my life, I have finally figured out how to do it. 之后，从来没有能够精益和减肥我所有的生活，我终于揣摩怎样做。

I kind of knew how before. i种知道如何前。 I knew that I needed to burn more calories than I consume in a day but I was a victim of many myths going around. 我知道我需要燃烧更多的卡路里比我消耗在某一天，但我是一个受害者，许多神话绕过。 Plus, I just like eating and can never stick to a diet long term. 再加上，我就像吃和不能坚持以饮食长远。

I was skinny when I was a child and a teenager. 我是瘦，当我是一个儿童和少年。 I was always concerned with gaining muscle. 我一直关注与获得肌肉。

When I was in college I started lifting weights and gained some muscle but I never stuck with it because the gains are so few that it hardly seemed worth all the effort. 当我在大学我开始举重，并取得了一些肌肉，但我从来没有坚持，因为与它的收益是这么少，这似乎很难，值得所有的努力。 My body type does not put on muscle easily. 我的身体类型不付诸表决，对肌肉容易。

Consequently, over the years I was always afraid that if I did too many reps or ran too much I would loose muscle. 因此，多年来，我总是害怕，如果我没有太多的代表或然太多，我松散的肌肉。 I didn't want to sacrifice any muscle for fat loss and really I never lost fat or became lean like I always wanted. 我不想牺牲任何肌肉脂肪损失和真的我从来没有失去脂肪或成为精益一样，我一直想。 I'm sure that there are millions of other men who have had or experience the same thing. 我敢肯定，有以百万计的其他男子谁已经或经验，同样的事情。

Myth 1: You'll Lose Muscle if You do too many Reps 神话1 ：您将失去肌肉如果你做的太多代表
or too much Cardiovascular Exercise 还是太多了心血管演习

Baloney! baloney ！ This false belief has kept me under a layer of fat and a double chin most of my adult life. 这个虚假的信念一直我下了一层脂肪和双下巴我大部分的成人生活。 The best way and the quickest way to lose fat is to do cardiovascular exercise that incorporates a major muscle group like running, cycling, aerobics, etc. 最好的方法和最快捷的方式失去脂肪，就是要做好心血管演习包含一个主要的肌肉组一样运行，骑自行车，健美操等。

My main vehicle was running. 我的主要车辆运行。 It worked for me because I can get away from all the stress of working for a living and raising a family of four. 它的工作对我来说，因为我可以摆脱所有的压力，工作为生活和提高一个四人家庭。 Also, because I found out that my body is better suited for running than weight lifting. 此外，因为我发觉原来我的身体是更适合运行比举重。

With my low fat diet plan you will lose weight but you'll lose it more than twice as fast if you regularly exercise with an aerobic routine. 我的低脂肪的饮食计划，您将失去的重量，但您将失去它的两倍以上的速度如果您经常行使与好氧的例行公事。

Myth 2: Bread will Make You Fat 神话2 ：面包会使您发

Hogwash! Fat makes you fat . 泔水！ 脂肪让你发 。 Carbohydrates doesn't readily  turn into fat but consuming fat is easily converted to stored fat. 碳水化合物并不容易变成脂肪，但消耗脂肪是很容易转换成脂肪储存。 Even the FDA recognizes that you should consume fat sparingly. 即使FDA的承认，你应该节制地消耗脂肪。

The average American diet is full of fat and hormones. 美国人的平均膳食是充满脂肪及雌激素。 The hormones are what the farmers and ranchers use to fatten their livestock quicker. 激素是什么，农民和农场主使用其牲畜育肥快。 Then you consume the fat and the hormones indirectly. 那么你消耗的脂肪和激素间接的影响。 That makes for a fat epidemic. 这使得一个发疫情。

Plus, a gram of fat has more than twice as many calories per gram (9cal) than carbohydrates and protein (4cal each). 另外， 1克的脂肪有两倍多的热量，每克（ 9cal ） ，比碳水化合物和蛋白质（ 4cal每个） 。 That's why high fat foods have so many calories. 这就是为什么高脂肪的食物有这么多的热量。

This doesn't mean that you have to be a vegetarian though, unless you want to. 这并不意味着你必须素食，虽然，除非您想要这么做。 My heart healthy diet plan has plenty of protein and is low in fat. 我的心健康的饮食计划，有丰富的蛋白质和低脂肪的。 This is very good for your heart. 这是非常好的，为您的心脏。 This is a concern for me since heart disease runs in my family. 这是一个关心我，因为心脏病运行在我的家人。 Does it run in your family too? 它运行在您的家庭呢？

In addition, the fact that the average American has less time than ever to cook now leads to lots of fast food meals and eating on the run. 此外，该事实是，美国人的平均时间少，比以往任何时候都库克现在导致大量的快餐膳食和饮食上运行。 Most of which ends up being poor choices of fattening food. My weight loss diet plan is all quick, easy and healthy! 其中大部分两端被穷人的选择育肥食物， 我的减重饮食计划是所有快速，容易和健康！

How to Loose Weight (Fat not the Muscle) 如何松散重量（脂肪而不是肌肉）

It's a simple formula really. 它是一个简单的公式真的。 Don't make it more confusing than it has to be. 不使它更加混乱，比它要。 The KISS ( K eep I t S imple S tupid). principle applies here: 吻 （十一通行证i吨s实施s tupid ） 。原则适用于在这里：

Albert Einstein said that the fundamental laws are so simple and beautiful, there must be a creator (of the Universe). 爱因斯坦说， 基本规律是如此简单而美丽的，必须有一个创作者 （宇宙） 。 Their is a beauty to simplicity. 他们是一个美丽的简单。

In order to burn fat you must burn more calories in 24 hours than what you consume. 在以烧伤，刘皇发，您必须燃烧更多的热量在24小时内比你消耗。

   Weight Loss = Calories Burned - Calories Consumed 体重减轻=卡路里烧毁-热量消耗

First you have to determine what your Basic Metabolic Rate is ( BMR for short). 首先你要确定什么您的基本代谢率是（ bmr短期） 。 That is the amount of calories your body burns, assuming that you do nothing but normal activity in a 24 hour period. 这是金额的卡路里你的身体烧伤，假设您什么也不做，但正常活动在24小时内。

You can simply do a search for " basic metabolic rate calculator " on a search engine and use a few of the calculators to get an average. 您可以简单地做了搜索“ 的基本代谢率计算器 ”对一个搜索引擎，并使用数的计算器，以得到一个平均水平。 They all vary a little. 他们都不同的一点。 This should get you a close estimate. 这应该让您密切的估计。

Then calculate how many calories you burn in your workout. 然后计算有多少卡路里您烧录在您的锻炼。 I like to use the Weather channel's Health & Fitness Calorie Burn calculator . 我想利用天气频道的健康与健身热量烧伤计算器 。 It has alot of different exercise options including walking, running, cycling, aerobics etc. 它有很多不同的演习方案，包括走路，跑步，骑自行车，健美操等。

Add those two figures together and you know that you need to consume less calories in one day in order to lose weight and burn fat. 这些新增两个数字一起，你知道你需要耗用较少的热量在一天中，为了减肥，烧伤，刘皇发。 The formula looks like this - 公式看起来是这个样子-

Fat Burned = (BMR + Calories Burned) - Calories Consumed 刘皇发烧毁= （ bmr +卡路里烧毁） -热量消耗

Obviously, for this to work you've got to know how many calories you are consuming. 显然，对于这个工作，你要知道有多少卡路里你是消费。 So how do you know? 所以你怎么知道？

You've got to get realistic estimates here or you will end up being frustrated with slow to no fat loss. 你要得到实际的估计，在这里，或者您最终会被沮丧与缓慢，没有脂肪的损失。

So how do you get realistic food facts? 所以你怎么获得现实的食物事实？ By reading the labels on packaged food, required by the FDA. 通过阅读标签，包装食品，必须由FDA的。 Start reading the labels when you go grocery shopping and/or look them up online. 开始阅读标签，当您到杂货店购物和/或看看他们在网上。

I've already shown my sample diet below.我已经表明我的样本饮食下面。 It may be boring but it works for me like clockwork. 它可能是枯燥，但它的工程我想发条。 Stick with this diet for a month, 3 months or 6 months and you will see how dramatically it works. 坚持这饮食一个月，三个月或六个月，您将会看到如何显着，它的工程。

As a matter of fact, start getting ready for people accusing you of being anorexic or bulimic just because you have been so successful at loosing fat. 作为一个的问题，事实上，开始准备为人民的指责，你被anorexic或bulimic只因为你已经成功的在松动，刘皇发。

It happened to me. 它发生在我。 Many in my family were saying that I must not be eating, that I must be anorexic or bulimic...That's a new one to me...I've never been accused of such things before! 许多在我的家人说，我绝不能进食，我必须anorexic或bulimic ...这是一个新的给我...我从来没有被指控的这些事情之前！

I said "All I'm doing is eating healthy and exercising. What's wrong with that?" 我说： “所有我做的是吃健康和行使。有什么不对？ ”

How to Lose One Pound A Week 如何失去一磅一周

This is what I was shooting for while I was loosing weight. 这是我拍摄的同时，我失去了重量。 Losing 1 pound of fat a week. 失去一磅脂肪一个星期。

So in order to do this, you need to burn 3,500 calories more than you consume in one week. 因此，为了做到这一点，你需要燃烧3500卡路里多于你消费的一周。 There are approximately 3,500 calories in a pound of fat. 有大约3500卡路里，在磅脂肪。

Try to exercise 3 - 6 times a week with an aerobic exercise like running, cycling, walking and calculate the calories burned by using the Health & Fitness Calorie Burn calculator . 试图行使3 -6倍， 1周与有氧运动一样，跑，骑自行车，步行和计算卡路里烧用健康与健身热量烧伤计算器。

Also, you may try cross training with strength building workouts if you are concerned with losing muscle, which is not very likely as long as you maintain 20% of your calories from protein (like my fat loss diet plan below). 此外，您可以尝试交叉培训，具有实力的建设锻炼如果您担心失去与肌肉，这是不太可能，只要你保持20 ％的您的卡路里来自蛋白质（如我的脂肪损失的饮食计划下文） 。

By the time that you calculate your plan, then you just need to execute it consistently. 由时间，您计算出您的计划，那么你只需要执行它一贯的。 Even if you don't feel like it, try to stick with your plans. 即使你不觉得喜欢它，尝试坚持与您的计划。 Make it a priority or you will end up giving up. 使它成为优先或你最终会放弃。

But if you do miss a workout, don't give up. 但如果你错过了锻炼，不要放弃。 Get right back on the horse and start exercising again on your next scheduled exercise. 得到的权利，就回马，并开始行使再次对您的下次排定的演习。

Likewise, if you eat bad for a meal because you are unable to eat what you want either because you don't have access to it or because of social situations, don't give up, eat in moderation, low fat if you can and get right back on your diet plan the next meal. 同样，如果你吃不好一顿饭，因为你是不能吃你想要的，可能是因为您没有存取权限，或因为社会情况下，不放弃，吃在温和，低脂肪，如果您可以和得到的权利，回到您的饮食计划，下一顿饭。

Keep doing these things consistently and you WILL lose weight (ie. loose fat not the muscle). 继续做这些事情，始终和您将失去的重量（即松散的脂肪而不是肌肉） 。

For a more in depth study on foods that burn fat see Tom Nenuto's Burn the Fat . 为更深入的研究，食品，烧伤发见汤姆nenuto的燃烧脂肪 。

This is a sure-fire weight loss plan that will guarantee that you will: 这是一个确保消防减重计划，该计划将保证你会：

• Lose weight for good - No quick weight loss that will come right back immediately after you get off of it. 减肥良好的 -没有快速减重，将来的权利，回后，立即下车的。

• 100% Real Food - No liquid diet or meal replacements. 100 ％真正的食物 -没有液体饮食餐或更换。 Just real food that you can buy at the grocery store. 只是真正的食物，您可以购买在杂货店。

• Never be Hungry - This is the reason that most people fail. 永远不会饿肚子 -这是原因，大多数人都失败。 Who wants to starve themselves to death. 谁要饿死自己的死刑。 That's not healthy. 这不是健康。 This keeps your metabolism up. 这样可以使您的代谢。

• No Time Consuming Meal Preparation - My healthy diet plan does not necessarily require a lot of preparation unless you want to. 没有时间消费的膳食准备 -我的健康饮食计划，不一定需要大量的准备工作除非您想要这么做。 That's up to you. 这取决于您的意愿。

• Know How Many Calories You are Consuming - Not what you think you are consuming but really learning the facts about what kinds of foods are lean or fattening. 知道有多少卡路里你是消费 -没有什么你以为你是消费，但真正学习的事实，什么样的食品是精益或育肥。

  My Weight Loss Diet Plan 我的减重饮食计划

Your diet will vary depending on your Basic Metabolic Rate and exercise. 您的饮食将取决于您的基本代谢率和演习。 Make adjustments to this diet accordingly to be able to reach your fat loss goals. 作出调整，这饮食据此，以便能够达到您的脂肪损失的目标。

*Note: The EPA recommends that a child or a pregnant woman or a woman who may become pregnant eat no more than 2 cans of tuna a week to prevent mercury poisioning. *注：美国环保局建议，儿童或怀孕妇女或有一女，谁可能成为孕妇吃不超过2罐金枪鱼一个星期，以防止汞中毒。

Sincerely, 此致，

Kevin Dixon 凯文迪克逊

Other Resources 其他资源