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To keep you motivated visually and Special Tips and Tricks to weight loss
Jodee the Queen of this scene...
Minka Kelly
Minka Kelly height and weight 5 feet 5 inches (1.65 meters) 124 lbs (56.2 kg)
On Food
"I know when I'm cooking for someone I love, I put my heart into it, and there's passion that goes into it, and then
you're watching them take each bite. But what you can't do is ruin it by saying, Oh, it was supposed to be like this,
it's not perfect — you ruin it."


The Move: Curtsies with Weights

Tip: Any move that involves stepping across your body will target more than just the main muscle groups in your

Instructions: Stand with feet hip-width apart and hold a 5-lb dumbbell in each hand by your sides. Step back on a
diagonal with your right leg as you bend your left knee, reaching arms to the ground with the dumbbells. Try to
keep your back leg straight in a lunge and drop your butt down as far as possible. Return to standing. Repeat on
same side.

Reps: 10 on each side, then switch legs. Repeat 2-3 times.


The Move: Plank with a Twist

Tip: "To achieve Minka's flat abs and small waist, remember to train your entire core, including your obliques," says

Instructions: Planks are the best way to take your ab workout to the next level. While you're in plank position (on
your toes and forearms, your body in a straight line), add in a twist. Drop your right hip to the ground, then your left.

Reps: Keep alternating for 10 reps, rest, then repeat 2-3 times.


The Move: Deadlifts

Tip: "Minka's butt has definition, which can be achieved by doing exercises that target hamstrings along with
glutes," says Braganza.

Instructions: Stand with feet hip-width apart and hold a pair of 10-lb dumbbells against your thighs. Keeping your
back straight and your knees slightly bent, hinge forward and lower the weights. Lower only as far as you
comfortably can, then as you squeeze your glutes, raise the dumbbells back to starting position.

Reps: 2-3 sets of 20.

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If you’re apple rather than pear shaped, with a tendency to gather fat around the middle, you’ll know how difficult it
is to keep slim. What you may not know is how dangerous the fat around your middle really is (more so than fat on
your thighs or bottom), increasing your risk of diabetes, heart disease, stroke, high blood pressure and certain
cancers. Because of where the fat sits on your body, normal diets, even rigorous exercise regimes rarely work.
However I have devised a simple lifestyle plan that does. My recommendations will not only help you get rid of fat
around your middle, but you will also be doing the best you possibly can to prevent health problems in the future.
Short term, you get to look better. Long term? You live longer. It’s as simple as that.How?

The aim is to change your body’s underlying biochemistry so that it gets the message that it is OK to let go of the
fat it is choosing to store around the middle of your body.

What’s the cause?


The main reason some people gather more fat around their middle than others is specifically because of the
action of the stress hormone cortisol.  Millions of years ago, our bodies were designed to react quickly to
danger. Like wild animals we were on constant alert so we could run or fight if threatened. When your brain
thinks your life is in danger it stimulates the release of adrenaline and cortisol. This fight or flight response is
incredibly clever and thoroughly efficient. It provides instant energy for 5-10 minutes allowing you to react
swiftly to dangerous situations. These days, many of us live under chronic stress. But our bodies can’t
distinguish between late trains, missed appointments, spiralling debt, infuriating work colleagues, family
disputes and the truly life-threatening stress it gears up to challenge. So it reacts exactly the same as it’s always
done. The problem with many modern lifestyles is that stress (our ‘perceived threat’) is almost continuous and
comes without the natural release that either fighting or fleeing might provide. Unless you do something
physical (as your body is expecting you to) all that extra energy, in the form of fat and glucose, has nowhere to
go. It must be simply re-deposited as fat.

Food cravings you can’t control

After a stressful event cortisol levels in the blood often remain high for a while, effectively increasing your
appetite because your body thinks you should refuel after all this fighting or fleeing. This means people under
constant stress quite often feel constantly hungry. Worse, their body urges them to stock up on the foods it
thinks will be most useful after all that ‘activity’ – carbohydrates (like sugar) and fats. It’s just the sort high-
sugar, high-fat comfort and convenience food many people crave.

The fat around the middle connection

If you don’t fight or flee when your body expects you to, the fat and glucose swimming around your system get
deposited as fat – around the middle of your body. And if you eat something sugary or fatty as a consequence of
the post-stress appetite surge, any weight you gain as a result, will be around your middle too. The reason fat
targets the middle is because it is close to the liver where it can most quickly be converted back into energy if
needed. There it provides the body with protection ready for the next stress attack. Your body is only trying to
help. To continue providing the energy it thinks you need, it tries to keep a convenient fat store ready for
constant use and creates cravings and increases appetite to ensure good supplies of necessary fuel.

Are you stressed?

If you can see yourself in the list below, your cortisol levels are likely to be high:
A tendency to gain fat around your tummy
Increased appetite
Increased cravings for chocolate, sweets, breads, cakes, caffeine and alcohol (particularly any combination of
carbohydrates and fats, such as chocolate and cakes because they are particularly high in calories)
Your immune system is low (you get frequent colds and infections)
Nail biting
Teeth grinding
High cholesterol (if you don’t know, get it checked)
Blood sugar swings
Digestive problems (such as bloating and flatulence)
Chest pains – (you must see your doctor if you are getting chest pains but the effects of the stress hormones
can mimic heart problems)
Muscle aches and pains
Shoulder and neck pain (stress hormones will keep certain muscles tense ready for fight or flight)
Hair loss
Irregular periods or no periods
Difficulty in concentrating or forgetfulness
Increased premenstrual symptoms (PMS)
Slower metabolism (which makes it harder to lose weight in general)
Low sex drive
Tiredness but an inability to sleep well
Tendency to get a second wind in the evening
Waking up in the middle of the night, finding it hard to get back to sleep and then desperately want to continue
sleeping in the morning when you should be getting up.

Do you have a problem?

For the purposes of measuring fat around the middle, BMI (body mass index) isn’t the best test, nor is a
measure of body fat percentage. The best test is the difference in size between your waist and your hips (your
‘waist to hip ratio’). This is the true measure of fat around the middle and the best indicator of whether or not
you are going to be vulnerable to all the health risks associated with it. Just get a tape measure and compare
your waist measurement (at the narrowest point) with your hip measurement (at the widest point). Divide your
waist figure by your hip figure to get what is known as your waist–hip ratio. For example: 86cm (34in) waist
divided by 94cm (37in) hip = 0.9 If your calculation gives a figure greater than 0.8 you are officially apple shaped
and you need to take action. For men the danger zone is above 0.95.


If you are going into the menopause, your body will be extremely reluctant to let go of the fat around your
middle. This is because fat is a manufacturing plant for oestrogen which will help protect your bones from
osteoporosis. It’s a very clever system, designed to protect you, but it helps explain why mere diet and exercise
alone will rarely shift that stubborn fat. The combined effect of female hormonal changes, slower metabolism
and stress with high cortisol levels create a bigger likelihood of fat around the middle.

Why tummy fat is bad for you

Not all fat in the body behaves the same. Fat around the middle of the body that is the most likely to have a mind
of its own. This “toxic fat” is far more metabolically active than fat elsewhere because it increases the risk of
heart disease, high blood pressure, stroke, cancer and diabetes. One of the biggest problems it causes is
insulin resistance.

Insulin resistance

When blood sugar increases (a result of the stress response or from what you have eaten), your body releases
insulin to help move the glucose out of your blood and into the cells to actually provide them with energy. But if
you don’t need that energy (you don’t fight or flee) the default mechanism is to store the glucose as fat. If the
stress continues (it usually does) cortisol levels remain high, so the body triggers the breakdown of sugar
stores in the liver and muscles to provide further fuel. Out comes more insulin to deal with the extra blood
glucose. Overtime, the body simply can’t respond to insulin the same way it used to. You can become intolerant
to insulin – or insulin resistant.

I have devised a four pronged approach to getting rid of this dangerous and unsightly fat. It comprises simple
changes to the way you:

1. Eat

2. Take supplements

3. Approach stress

4. Take exercise If you follow my recommendations closely for three months I am convinced you will see a
significant change to your body shape, and as a consequence, will dramatically improve your long term health.

Eating healthily – NOT dieting!

There is a chance that your pattern of eating is subconsciously telling your body that it is under stress. If you
restrict your diet or cut calories your body inevitably thinks there is a famine out there and that causes stress. It
will slow down your metabolism to hold on to your precious fat stores. Furthermore, if your blood sugar levels
fluctuate (as they do for most women), your body will be releasing adrenaline which is the same hormone it
releases when you are under stress. Once more it encourages your body to store fat. The solution is to find a
way of eating that tells your body all is well –and reassure it that is not under stress.

The 3-month eating plan

Aim to stick to the eating plan 80% of the time and allow yourself a 20% off for good behaviour (and human
fallibilities!) and don’t talk about ‘good’ and ‘bad’ foods (it induces guilt). Instead try to think of foods as junk
(unhealthy) and healthy foods.

Try to stick to these simple rules:

1) Stop dieting

Stop dieting (yes, really!) and don’t count calories, otherwise your body will think there’s a famine and raises
stress levels (which contribute to fat storage) If you miss breakfast completely your body immediately registers
famine and hangs on tight to your ample stores of fat.

2) Eat little and often

Try to keep your blood sugar levels and energy levels stable by eating something every three hours. Just eat
breakfast, lunch and dinner plus a snack mid morning and one mid afternoon, with no longer than three hours
between. Oh, and try not to eat carbohydrates after 6pm.This will stop those roller-coaster highs and cravings
for sweet foods. Because your blood sugar isn’t allowed to drop, your body will no longer have to ask you for a
quick fix. As the blood sugar steadies, so will the mood swings. As your cortisol levels reduce you will
automatically start to happier and calmer inside.

3) Don’t skip breakfast

If you miss breakfast completely your body immediately registers famine and hangs on tight to your ample stores
of fat.

4) Eliminate all sugar and refined carbohydrates

Avoid any foods that make your blood sugar rise quickly because as blood sugar drops again your body
releases adrenaline and cortisol to stabilise it once more. Swap to whole grain alternatives.

5) Add protein to each meal

Protein slows down the rate the stomach processes food and slows the passage of the carbohydrates with it. As
soon as you add a protein (be it animal or vegetable) to a carbohydrate you change it into a slower releasing
carbohydrate, which is a very good thing.Protein helps in the control of insulin because it slows the rate of
digestion. It also encourages the production of glucagon which works in the opposite way to insulin, increasing
blood glucose by encouraging the body to burn fat for energy.

6) Eat essential fats

A lifelong dependency on low fat diets might mean you’re consuming less saturated fat, but most people today
have unwittingly made themselves deficient in the good fats – essential fatty acids. As the name implies these
essential fatty acids (EFAs) are essential and you can only get them from your diet. Your body cannot
manufacture them so you have to eat them. Essential fats are so important as that they help you in a number of
They slow down the rate at which the stomach empties, so making carbohydrates even more slow-releasing
They boost your metabolism
They make you less insulin resistant
They reduce inflammation

7) Don’t eat on the run

It gives your body the message that time is scarce, you are under pressure and stressed. Furthermore, your
digestive system will be less efficient. Make a point of sitting down and eating your food as calmly as possible.

8) Watch what you drink

Cut out all caffeine and sugary drinks and significantly reduce alcohol intake (cut it out completely for a month if
you can).

9) Change the way you think about food

If you’re really serious about changing your body shape you need to think about food and eating as a way of life
so that healthy, enjoyable eating becomes a habit, something you do everyday without even thinking about it,
just like cleaning your teeth. (For a much more detailed breakdown of an altogether healthier way to eat, you
should read THE book Fat Around the Middle, or the Understanding Fat Around the Middle e-book at the Natural
Health Practice)

A number of chemical reactions are involved in turning glucose into energy instead of fat. These are controlled
by enzymes, which are themselves dependant on certain vitamins and minerals in the body. If someone is
deficient in these nutrients, the body will find it harder to let go of that weight around the middle.

Chromium One of the most important minerals for losing that apple shape is chromium. This mineral is needed
for the metabolism of sugar. It helps insulin take glucose into the cells. Without chromium, insulin is less
effective at controlling blood sugar levels and glucose levels rise.

Magnesium Known as ‘nature’s tranquilliser, magnesium calms the adrenal glands and helps balance blood
sugar by contributing to the production and action of insulin. Zinc Zinc is an extremely important mineral, as it is
needed for the production of stress hormones, insulin and sex hormones. Research has shown that
supplementing with zinc helps control cortisol.

Vitamin C We know that vitamin C is involved with glucose metabolism and that according to the Centre for
Disease Control and Prevention in the US; people with diabetes have significantly lower concentrations of
vitamin C, up to 30% lower. Vitamin C is crucial for adrenal gland function. The more cortisol is made, the more
vitamin C is used. Research has shown that people who have good levels of vitamin C burn 30% more fat when
they exercise.

B vitamins The B vitamins are known as the ‘stress’ vitamins and are important to take when working on
nourishing and calming the adrenal function. B vitamins also have an effect on blood sugar balance because
they are needed for glucose metabolism.

Co-enzyme Q10 This vitamin-like substance is important for energy production and normal carbohydrate
metabolism. Co-enzyme Q10 helps shift fat around the middle because it releases energy by burning that fat. Co-
enzyme Q10 also has a role in controlling blood sugar levels and helps to lower glucose and insulin, so
improving insulin resistance.

Alpha Lipoic acid Alpha lipoic acid is a powerful antioxidant that is made by the body and is a co-factor in vital
energy-producing reactions. Its role is to release energy by burning glucose. The more glucose is burned, the
less insulin the body has to release and so the body stores less fat. Alpha lipoic helps makes tissues more
sensitive to insulin so that insulin can do its job of moving glucose into the cells and not storing it as fat.

Amino Acids Amino acids are the building blocks of protein and a number are vital to losing fat around the
middle because they can help to make cells more sensitive to insulin while others are important to help cushion
the body against the effect of the stress hormones. The most important ones are: N-acetyl cysteine, carnitine,
tyrosine, arginine, glutamine, leucine, isoleucine and valine.
The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before
starting a weight loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you should start very slowly and consult your doctor if you experience any discomfort, distress or any other symptoms. If you feel
any discomfort or pain when you exercise, do not continue. The tools and information on the this site are not intended
for women who are pregnant or breast-feeding, or for any person under the age of 18.
© 2014 to date worldsbestdietingtips, thinsponation, prothinsponation, prothinspo2,
Prothinspo LLC, Pro-Thinspo, and  All rights reserved.
"PROTHINSPO" is a trademark of Prothinspo Incorporated. All rights reserved.
All content on this website should be considered for entertainment purposes.
this website should be considered for entertainment purposes.
"If you have faith as a grain of mustard seed, you will say to your
mountain, "MOVE!" and it  WILL move... and NOTHING will be
impossible for YOU! "
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