What if I could tell you three things you could do yourself that would help you lose those extra pounds safely, once and for all? Would you do it? Assuming that you said yes, or at least maybe!....

1. One of the easiest steps is to flush false fat by banishing wheat. One of the most common food allergens and a major cause of false fat in many women is wheat, which contains a protein called gluten. Gluten is difficult to break down, absorb and assimilate... all of which can trigger fatigue, depression, bloating and intestinal gas. The good news is it�s now easier than ever to steer clear of bloat-inducing wheat.

Try substituting breads made with rice, millet, amaranth, quinoa, or soy and oat; crackers made with rice or potatoes; pasta made with rice, quinoa, or buckwheat; and cookies made with rice, oat or millet flour - try it for a week. You�ll find plenty of delicious options in your health food store or healthy aisle of your supermarket. You may find with this one simple step, you can digest your food properly, rather than letting it sit in your gut and wreak havoc with your digestive process and waistline!

The beauty of this is that you didn�t diet. You didn�t run a marathon or punish yourself with hours of boring exercise. You never went hungry. You simply eliminated one food that can trigger inflammation and pack on false fat. With this one easy step, you're well on your way to shedding unwanted pounds.

2. Easy Way to knock out your appetite. Most diets will tell you to avoid FATS, but did you know that some essential fats help you feel full and can even reduce your appetite? FIBER is also known for this. One of my favorite foods is flaxseed. It packs a one-two punch providing both of these good things. It�s full of omega-3 fatty acids and an excellent source of fiber. It is one of nature�s most perfect foods. An added bonus is that the essential oils in flax may also help do wonders for your skin.

Flaxseed is a small seed that resembles a sesame seed, and can be used in a variety of ways, but it must be milled or ground for the nutrients to be released. Try 4-6 tablespoons daily, alone or sprinkled on food. (Milled flax tastes great in hot or cold cereal, on salads, pasta, or in shakes).

Let me explain the roles fat and fiber play in weight loss. Fat provides more calories than protein and carbohydrates, is used more slowly for energy, and helps to maintain satiety for longer periods of time. I recommend you consume adequate amounts of good fat (omega-3 and �6 essential fatty acids) while dieting, and studies confirm that a moderate fat diet (25%-35% of calories from fat) is effective in losing weight. In addition to their appetite-suppressing abilities, they may also help promote normal brain function, and may improve mood and emotional state, a big plus while losing weight.

FIBER is an integral part of weight loss. It increases bulk and helps reduce appetite, producing feelings of satiety. By slowing the release of carbohydrates into the bloodstream, fiber also helps keep energy levels consistent and high. Sufficient fiber helps support good colon function and helps to eliminate wastes that are released during weight loss. It also helps to bind and flush out excess fluids and estrogen, which I firmly believe contribute to fatty deposits in women.

As you can see, even the smallest things can lead to big changes in your health for better or worse. You are discovering how the right small changes can work weight loss wonders for you.

3. Shift into high gear. You�ve flushed out the false fats, now it�s time to rev up your metabolism, and start burning fat and calories more efficiently. You may be surprised to hear that along with its antioxidant properties, green tea can help you burn calories as well. Green tea contains special chemicals called catechins. These catechins may protect a brain chemical related to metabolism. The higher your levels of this brain chemical, the greater your metabolism and the faster you burn calories.

One cup of brewed green tea contains about 100 mg of catechins. To reap the full benefit of green tea, you should consume at least three eight-ounce cups daily (to provide roughly 240-320 mg of catechins). If you prefer not to drink the tea, either of these options provides the same level of protection:

1. 300-400 mg daily of green tea extract. Be sure the product is standardized to 80 percent catechins and at least 50 percent epigallocatechin (EGCG). This extract is not always caffeine-free; check the label.

2. 100 mg of green tea catechins, taken three times daily. This product is caffeine-free.

Excerpt from a newsletter from Dr. Lark.

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