Tuesday, May 24, 2016

Natural Treatments For Cancer


Have you ever wondered how effective natural cancer treatments can be?
Around 20 years ago, my mother was diagnosed with breast cancer. This was crazy for my family at the time because my mom was a gym teacher, swim instructor and was always considered to be “healthy.”
After her diagnosis, she took the advice of her oncologists at the Cleveland Clinic and underwent a mastectomy followed by many rounds of chemotherapy. I can still remember seeing my mom’s hair fall out and thinking she had aged 10 years in the few weeks following chemo.
Praise God, after all of her treatments, she was diagnosed as being “cancer-free” and healthy. But for the next several years, she was sicker than she’d ever been in her life and struggled with constipation, candida, depression and chronic fatigue syndrome.
Then, around nine years after her first diagnosis, a terrible thing happened: She was diagnosed with cancer again. At that point, I had experience working in the natural health field, so when I flew home, we prayed together and talked about the best healthcare strategy.  She decided to pursue natural cancer treatments by focusing on diet and lifestyle changes.
My mom started following an all-natural plan that included vegetable juicing, probiotic foods, immune-boosting supplements, stress reducing techniques and prayer.  And after only four months, the tumors on her lungs had shrunk significantly and one year after that, she was again diagnosed as being “cancer-free” and healthy. It’s now been 10 years and my mom recently turned 60 years old  and she is in the best shape of her life, regularly water skiing, running and still going strong.
I want to be clear: I am not claiming that what we did with my mother is a cancer cure. But I believe these natural therapies, either used by themselves or in conjunction with conventional medical treatments, may support the body in the healing process.
I am often asked, “What exactly did your mom do?” Here are the natural cancer treatments and strategies she followed to heal her body.

Most Effective Natural Cancer Treatments 

1. The Gerson Therapy and Juicing

I see in him one of the most eminent geniuses in the history of medicine. Many of his basic ideas have been adopted without having his name connected with them. Yet, he has achieved more than seemed possible under adverse conditions. He leaves a legacy which commands attention and which will assure him his due place. Those whom he has cured will now attest to the truth of his ideas.
~ Albert Schweitzer, MD (Nobel Peace Prize Winner, 1952)
Who was Albert Schweitzer talking about?
He was referring to Dr. Max Gerson, the German-born American medical doctor who developed one of the most effective natural cancer treatments over 90 years ago. Coined the “Gerson Therapy,” Dr. Gerson helped hundreds of cancer patients activate their body’s extraordinary ability to heal itself by recommending:
  • Organic, plant-based foods
  • Raw juices
  • Coffee enemas
  • Beef liver
  • Natural supplements
In the words of the Gerson Institute:
With its whole-body approach to healing, the Gerson Therapy naturally reactivates your body’s magnificent ability to heal itself — with no damaging side effects. This a powerful, natural treatment boosts the body’s own immune system to heal cancer, arthritis, heart disease, allergies, and many other degenerative diseases. (1)

How the Gerson Therapy Works

The Gerson Therapy targets the most significant metabolic requirements in your body. How? Believe it or not, this therapy allows you to reap the nutritional benefits of consuming 15–20 pounds of organically grown fruits and vegetables each day! Here’s the breakdown:
  • The Gerson Diet – Consisting of eating only organic fruits, vegetables and sprouted ancient grains, the Gerson Diet is exceptionally rich in vitamins, minerals and enzymes. It’s also very low in fats, proteins and sodium. The meal plan advises cancer patients to drink 13 glasses of freshly prepared juice, eat three plant-based meals, and only snack on fresh fruits each day. Also, the traditional Gerson Therapy recommends consuming raw beef liver since it is the most nutrient-dense food on the planet and extremely high in vitamin B12.
  • Juicing – According to the Gerson Institute, “Fresh pressed juice from raw foods provides the easiest and most effective way of providing high quality nutrition.” The cancer-fighting protocol calls for patients to drink fresh vegetables each day, including raw carrots or apples and green-leaf juice. To preserve the nutritional content, the juice should be prepared hourly using a two-step juicer or a masticating juicer used with a separate hydraulic press. This helps prevent denaturation — when vitamins, minerals and enzymes are destroyed. (Most commercial juicers spin so fast that they heat up juice to the point they are basically pasteurized!)
  • Detoxification – The Gerson Therapy utilizes coffee enemas as the primary method of detoxing the body by increasing the parasympathetic nervous system. For cancer patients, this may take up to five enemas each day. The importance of keeping the body free of toxins is stressed by Dr. Gerson’s daughter, Charlotte:
The moment a patient is put on the full therapy, the combined effect of the food, the juices and the medication causes the immune system to attack and kill tumor tissue, besides working to flush out accumulated toxins from the body tissues. This great clearing-out procedure carries the risk of overburdening and poisoning the liver — the all-important organ of detoxification, which, in a cancer patient, is bound to be already damaged and debilitated.
  • Supplements – The Gerson Therapy recommends the following organic medicinal therapies:
    • Lugol’s solution
    • Pancreatic enzymes
    • Potassium compound
    • Thyroid hormone
    • Vitamin B12

2. The Budwig Protocol

Over the years, I have been given a lot of different advice as well, so when I heard about Dr. Budwig’s protocol I too was very skeptical, until I tried it. Numerous, independent clinical cancer studies published in major medical journals world-wide confirm Dr. Budwig’s findings. Over 40 years ago, Dr. Budwig presented clear and convincing evidence, which has been confirmed by hundreds of other related scientific research papers since, that the essential fatty acids were at the core of the answer to the cancer problem.
~ Robert E. Willner, MD, PhD (The Cancer Solution)
In 1952, Dr. Johanna Budwig was the German Government’s Senior Expert on lipids and pharmacology and was considered one of the leading global authorities on fats and oils. During her research, she discovered that many of the conventional processed fats and hydrogenated oils were destroying the membranes of our cells, and this caused diseased cells and toxicity.
Developing a specific diet — in this case, the Budwig diet protocol — to counteract this cancer-causing process, Dr. Budwig claimed to have had over a 90 percent success rate with her protocol over a 50-year period!

How the Budwig Protocol Works

When you replace deadly processed fats and oils with life-giving unsaturated/saturated fatty acids, your cells rebuild and are rejuvenated.Dr. Budwig found that consuming a mixture of cottage cheese, flaxseeds, and flaxseed oil had the best results. (2) 
When cottage cheese (which is rich in sulfur protein and saturated fats) and flax (which is high in electron-rich unsaturated fatty acids) are combined this way, your body is able to absorb these vital nutrients easier and quicker.

My “Beyond Budwig” Recipe

Because of the changes in agriculture, I suggest this updated 21stcentury version of the Budwig Protocol:
  • 6 ounces cultured dairy (cottage cheese, goat’s milk kefir or amasai)
  • 4 tablespoons sprouted and ground chia or flax
  • 1 tablespoon flaxseed oil
  • 1 teaspoon turmeric powder
  • 1/4 teaspoon black pepper
Mix all the ingredients together in bowl or blender and consume once daily.

3. Proteolytic Enzyme Therapy

In 1906, John Beard first proposed that pancreatic proteolytic enzymes represent the body’s main defense against cancer. Beard focused on high dose porcine-based pancreatic enzyme therapy and eating a holistic diet to create an internal environment in which the body can more thoroughly heal itself. (3)
While it wasn’t researched for most of the 20th century, a few scientists picked up the concept in the 1960s. But it wasn’t until Nicholas J. Gonzalez, MD started to evaluate the concept at Cornell University Medical College in 1981 that people started to seriously consider this natural approach.

How the Pancreatic Proteolytic Enzyme Approach Works

The autonomic nervous system consists of the sympathetic (“fight” or “flight”) and autonomic (“rest” and “digest”) nervous systems. Basing his protocol off of Dr. Francis Pottenger’s research in the 1920s and 1930s, Gonzalez’s work centers on balancing these two systems, as they are suspected to be one of the major causes of cancer.
He discovered that a vegetarian diet suppresses sympathetic function, whereas the opposite is true with a meat-rich diet. So after dividing patients into different categories based of their metabolic differences, genetic and physical make-up, here are the recommendations:
  • People with epithelial tumors like lung, pancreas, colon, prostate, uterine cancers are prescribed a largely plant-based diet with minimal to no animal protein.
  • People with blood or immune based tumors like leukemia, myeloma or lymphoma are put on a high-animal protein, high-fat diet with minimal-to-moderate plant foods.
In addition, these physicians recommend taking 5 grams of proteolytic enzymes 3 times daily on an empty stomach between meals to reduce inflammation.
According to Dr. Josef Beuth, the research behind this natural cancer treatment is pretty airtight:
These studies demonstrated that systemic enzyme therapy significantly decreased tumor-induced and therapy-induced side effects and complaints such as nausea, gastrointestinal complaints, fatigue, weight loss, and restlessness and obviously stabilized the quality of life. (4)

4. Vitamin C Chelation

Chelation therapy uses chemicals or natural compounds to remove toxic metals from the body.  The word “chelate” means to grab onto something, which describes chelating agents’ ability to grab onto toxins. 
Generally, only holistic doctors and naturopaths use chelation therapy because it is not an officially “approved therapy” for most conditions in medicine today.  When it is employed in the medical system, however, it is most commonly used to remove calcium deposits from arteries.
In a study published in Free Radical Biology & Medicine, vitamin C chelation therapy was found to be highly pro-oxidant after just one hour of treatment. This benefit lasted more than 16 treatments in the absence of nutrient supplementation and even provided “beneficial long-term antioxidant effects.” (5)
Pro-oxidation isn’t always good, but in this case it is.
It was discovered that, “Pro-oxidant effects appear to be responsible for destroying tumor cells. These pro-oxidant effects may also induce endogenous antioxidant systems in normal tissues that offer protection against carcinogenic insult!”
Along with vitamin C chelation, consuming more vitamin C-rich foodsmay also prevent and fight cancer. (6)

5. Frankincense Essential Oil Therapy

Recommended by Dr. Budwig (especially when it comes to fighting brain tumors), frankincense essential oil is one of the most unbelievably effective natural cancer treatments. And now research trials proving this are filling medical journals. Specifically, Indian Frankincense (Boswellia serrata) has been shown clinically to being a vital treatment for:
  • Brain cancer
  • Breast cancer
  • Colon cancer
  • Pancreatic cancer
  • Prostate cancer
  • Stomach cancer      *According to researchers out of Baylor University Medical Center in Dallas, the potential cancer-killing effects of frankincense are due in part to its ability to influence your genes to promote healing. Baylor cancer scientists emphasize that this potency makes Boswellia serrata a viable candidate for both cancer prevention and treatment!

How Frankincense Essential Oil Therapy Works

Rub frankincense essential oil on your neck three times daily. Also, drink three drops in 8 ounces of water three times daily.

6. Probiotic Foods and Supplements

Best known as “good bacteria,” probiotics are microorganisms that promote a natural balance in your intestinal microflora. The best way to include probiotics in your diet is in their most natural state, which includes raw milk products such as cheese, kefir and yogurt.
Recent research has confirmed probiotic supplementation can stop tumor growth. (12) And this makes perfect sense because 80 percent of your immune system is housed in your gut. In addition to supporting your immunity to disease, research has also shown that probiotics can improve digestive function and mineral absorption as well as aid in healing leaky gut, which all contribute to cancer prevention!

7. Sunshine and Vitamin D3

Science continues to support the fact that high levels of heart healthy, fat-soluble vitamins and minerals are key to keeping your body free of cancer. And recently, there has been considerable progress regarding the role that fat-soluble vitamin D3 plays in cancer prevention.
Research studies are mounting and a 2007 randomized placebo controlled double blind clinical trial confirms that vitamin D is one of the best natural cancer treatments around.
The study, published in the American Journal of Clinical Nutrition, is truly groundbreaking as it evaluated nearly 1,200 postmenopausal women for four years and tracked how a 1400-1500 milligram supplement of calcium compared to a calcium supplement plus 1,100 IU vitamin D3 in preventing cancer. (13)
The results were amazing. After just one year of vitamin D3-added supplementation, the risk of developing all cancer types was decreased by an astounding 77 percent! Compared to the 0 percent improvement in the placebo and calcium supplement only groups, this is truly remarkable!

The Best Way to Get Vitamin D

To best prevent breast cancer, research suggests you should supplement so that your vitamin D3 levels are at least 40-60 ng/ml and up to 80 ng/ml.
The sweet spot you’re shooting for is 50-70 ng/ml. Here’s the best way to get there:
  • Optimize vitamin D3 through 20 minutes of sun exposure everyday. This is best done by exposing 40 percent of your body to the sun between 10 am and 2 pm.
  • Take an oral supplement containing around 5,000 to 10,000 IU of vitamin D3 daily. Because they are fat-soluble, make sure that you take them with some healthy “fatty” foods containing coconut oil or a probiotic-rich drink like kefir.
It can be challenging to find a pure supplement on the market, so try to find a combination formula of astaxanthin, omega-3 fish oil and vitamin D3.

8. Turmeric and Curcumin 

While the link between curcumin and disease reversal has been widely examined, the use of this spice in relation to cancer is one of the most thoroughly researched topics.
A number of laboratory studies on cancer cells have shown that curcumin does have anticancer effects. It seems to be able to kill cancer cells and prevent more from growing. And it has the best effects onbreast cancerbowel cancerstomach cancer and skin cancer cells.
In fact, a 2007 laboratory study showed that the combined treatment of curcumin with chemotherapy killed more bowel cancer cells than chemotherapy alone.
Other laboratory studies have also shown that curcumin interferes with cancer development, growth and spread. And researchers have reported that curcumin blocked the formation of cancer-causing enzymes in rodents.
Recently, curcumin has received a great deal of focus because of its ability to reduce tumor size and even kill cancer cells!
Bottom line: Turmeric works incredibly well to help stop cancer in its tracks and is especially effective at treating breast cancer, colon cancer and skin cancer.

9. Oxygen Therapy and Hyperbaric Chambers

All normal cells have an absolute requirement for oxygen, but cancer cells can live without oxygen — a rule without exception. Deprive a cell 35 percent of its oxygen for 48 hours and it may become cancerous.
~ Otto Warburg, MD (Nobel Prize in Physiology Winner, 1931)
Dr. Warburg made it clear that the root cause of cancer is oxygen deficiency, which creates an acidic state in the human body. He also discovered that cancer cells do not breathe oxygen and cannot survive in the presence of high levels of oxygen, as found in an alkaline state.
We’ve all heard that antioxidants kill free radicals in the body and reverse oxidative stress-causing chronic disease. This is one of the reasons why I love to use blueberries in my morning Berry Protein Smoothie! But is eating blueberries enough to cure cancer? 
Probably not. That’s why supplementing with oxygen therapy and utilizing a hyperbaric chamber is highly beneficial for people seeking natural cancer treatments.
Because the air pressure inside a hyperbaric oxygen chamber is about 2.5 times greater than the normal pressure in the atmosphere, it causes your blood to carry more oxygen to the organs and tissues in your body. Known to heal everything from infected wounds to radiation injuries, many people claim that it has cured them of cancer. While it’s not quite mainstream yet, a growing numbers of hospitals have purchased some units to help their patients.

10. Prayer and Building Peace

A joyful heart is good medicine, but a broken spirit dries up the bones.
~ Proverbs 17:22
In addition to the many research studies that have been conducted on the healing benefits of prayer, maintaining mental peace and a positive outlook are absolutely critical to cancer prevention and treatment.
Some people utilize Eastern techniques like practicing tai chi or simply feeling gratitude, and these are highly effective in their own right. My favorite forms of meditation, however, consist of prayer, gratitude and reading the Bible.
Whatever your preference, make sure your focus is on living a stress-free lifestyle filled with peace and joy!

Bonus Therapy: Immune-Boosting Mushrooms

Mushrooms have been used in Chinese medicine for over 4,000 years, and research regarding the cordycep and reishi species and cancer therapy has been pretty straightforward. They can:
  • Increase survival
  • Shrink tumors
  • Boost your immune system
  • Reduce radiotherapy and chemotherapy side effects like nausea and hair loss (14)
Of course, these results all depend on which extracts you choose and their concentrations. Some sources even suggest that supplementing with a complementary dose of vitamin C is also necessary.

Fruits for Your Flawless Face



Fruits like mango and pomegranate can be very useful to clear scars and marks on your face and even to nourish your skin.

Use them on your face once a week to get a natural glow. But it is first vital to know your beauty fruits and their properties well.

Ritu Makhija, CEO of Smart Brand Products Pvt Ltd. explains what makes a fruit special for face.

Mango: Its rich Vitamin C pulp is an effective treatment for pimples and acne. You can also get rid of scars and blemishes with its use.

Noni Fruit: It helps to heal wounds on the skin. This also helps to treat acne.

Pomegranate: Known for its anti-ageing benefits and antioxidant content, it is packed with Vitamins A, C and E that protect the skin from free-radicals while cleansing.

Apricot: It is good for mature, dry, sensitive or inflamed skin. It contains antioxidants which nourish and make skin feel fresher.

Fruits Can Help You Lose Weight



Fruits are juicy, refreshing and delicious. They are also high in fiber, contain natural sugars and help keep unwanted cravings away. You may already know that you should include a variety of them in your diet, but not every fruit is equal when it comes to the nutritional value. There are certain fruits that are higher in fiber and pectin. Both work as natural fat burners that can help boost your metabolism and aid weight loss.  Additionally, they are loaded with vitamins, minerals, and antioxidants and are also low in fat and calories. But, can eating fruits really help you lose weight?

“To lose weight you need to take less calories but that doesn’t mean that you have to eat less. Fruits add bulk to our diets and do not provide many calories. They can be used as a substitute for high calories foods in our diet, making you feeling full and satisfied with an intake of fewer calories. For example, if we add fruits like peaches, strawberries and appleto our breakfast cereals then we can cut down the cereal portion size, thereby reducing calories without starving ourselves. Fruits can be also used as a substitute for high glycemic index foods in our diet and thus can help in weight loss. You should aim foreating five serving of fruits every day and opt for different colours,” explains Dr. Gargi Sharma, Weight Loss Consultant, New Delhi.

Recently, scientists at Harvard University found that increasing the daily intake of fruit can prevent weight gain, even if you continue consuming the same amount of calories. Researchers suggest that all the benefits of eating fruits come from the flavonoids they contain. Flavonoids are a group of phytonutrients found in fruits and vegetables that impart colour. They are powerful antioxidants with anti-inflammatory properties. Fruits get a bad reputation because of their sugar content but they are actually great for weight loss as they can help in controlling your calorie intake. Dr. Gargi Sharma suggests some that you must include in your diet if you’re looking to lose weight.

Watermelon: This juicy fruit provides only 30 calories per 100 grams and keeps you hydrated. It is rich in amino acid arginine which helps in burning fat.

Guava: They are rich in fiber, have low glycemic index and prevent constipation. They also activate the metabolic rate which helps in weight loss.

Pear: A great source of Vitamin C, pear is the perfect fruit for weight loss. It is packed with fiber which keeps you full for longer as it gets digested slowly. Pears are also known to keep your cholesterol levels in check.

Oranges: Add some tang to your diet with this nutrient-dense, low-calorie fruit. Oranges provide only 47 calories per 100 grams. Orange is considered to be a negative calorie fruit which means that it contains less calories than what your body requires to burn it. Simply put, you burn more than you eat.
  

Blueberries: Popularly known as a superfood, blueberries are rich in antioxidants and help in boosting metabolic rate. Regular consumption is also known to reduce insulin resistance, hypertension and cholesterol.

Strawberries: These beautiful looking berries help in the production of fat burning hormones adiponectin and leptin resulting in higher metabolism.

Peaches: They are very filling as water composes 89 percent of their weight. Being rich in fiber, they help in reducing hunger.

An easy way to include fruits in your daily diet is to sneak them in as a snack between meals. Fresh fruits make for great low-calorie snacks. This way, you’ll be able to control untimely cravings and also prevent overeating. Mix them with yogurt or cereal for breakfast, throw them in salads for lunch or serve them with as a sweet accompaniment for dessert to curb your sweet tooth. Fruits can be enjoyed any time of the day and with every meal.

A lot of us may get carried away with the juicing trend but Dr. Gargi clarifies that if your goal is to keep your weight down, you must eat whole fruits. Juicing is a great way to detox, keep your body hydrated and increase the intake of potassium, iron, Vitamin A, Vitamin C and other minerals but it may not work for weight loss. Juicing leads to extraction of fiber from a fruit which is one of the most important components. A lot of studies and health experts agree that increasing your fibre intake can lead to weight loss. Fiber helps to slow down the absorption of sugar into the blood. It helps in improving digestion and keeps you satisfied for longer period of time. All of these factors contribute in managing your calorie intake which paves the way to reach your goal - whether it is weight loss or simply staying slim.

Portions of Fresh Fruits & Veggies for Long Life




For a long and healthy life, eat at least seven portions of fresh fruits and vegetables, suggests a study that could lead to a change in dietary recommendations in some countries. Eating fruit and vegetables is associated with a lower risk of death, overall, and deaths from heart disease/stroke and cancer.

"The higher the intake of fruit and vegetables, the greater the protective effects seemed to be," the study found. And vegetables may pack more of a protective punch than fruit. For the study, researchers analyzed lifestyle data for more than 65,000 randomly selected adults aged at least 35, derived from annual national health surveys for England between 2001 and 2008.

They tracked recorded deaths from among the sample for an average of 7.5 years. On average, the survey respondents said they had eaten just under four portions of fruit and vegetables the previous day.

During the monitoring period 4,399 people died (6.7 percent of the sample). The same benefits were not found in a portion of frozen/tinned fruit. The study appeared in the Journal of Epidemiology and Community Health.


REDUCE WEIGHT FASTER IN STEPS





Step #1: Self Guide
“He who conquers others is strong. He who conquers himself is mighty”
-Lao Tzu

Successful weight loss boils down to changing your old habits and replacing them with new habits that will transform your body. So how do you change your habits which are deeply ingrained in your subconscious mind?
The short answer is be conscious of your habits so you can change them. One of the best ways to become more conscious of your habits is completing a self assessment to analyze your mindset and physical state.
A) Mindset Assessment 
Answering tough questions about your exercise, nutrition, and your lifestyle habits can help inspire change. For example, if you don’t workout, why not? This seemingly simple question requires deep introspection and courage to answer. Yes, you may not have the time, but that may not be the “real” reason.
Top 5 “Lose Weight Naturally” Questions:
·  If you don’t workout, why not?
·  If you stopped exercising in the past, what were the reasons?
·  What kind of exercise do you enjoy? What about dislike?
·  In what situations do you overeat? What steps can you take to change this?
·  If you don’t get enough sleep, why not? What steps can you take to change this?
B) Body Assessment 
Next is the body assessment, which provides objective facts and establishes the starting point for your journey. A body assessment can also be a HUGE motivator as well, because the results of a body assessment can be a serious wake up call.
I strongly suggest (i.e. require) men complete a full body assessment and encourage women to complete that of which they are comfortable. A typical body assessment is comprised of the following:
·  Body Weight
·  Body Fat Percentage
·  Body Measurements (waist, hips, thigh, arms, legs, chest, shoulders)
·  Photos (front, side, back)

Step #2: Set Goals & Reason Why
“If you don’t know where you’re going, you’ll probably end up somewhere else”
-Yogi Berra

Creating a compelling goal along with the reason why that goal is important may take some time, but it’s worth it. Without a compelling goal, we have no direction and we may lack the fortitude necessary to achieve our goals.
I bet the times you were successful in your life were not when you “wanted” something, but when you “needed” something. You set a specific goal and you had a reason why that goal was important to you that was so compelling failure was not an option.
There are two different types of goals you can consider creating:
(1) Outcome goals – Relate to an end point, such as losing 10 pounds, or completing 10 pull-ups
(2) Process goals – Relate to a process that will help you reach your outcome goals, like exercising 3 times per week, or eating 2 servings of veggies each day.
Step #3: Follow A Plan
“Failing to plan is planning to fail”
Having a plan is important because it channels your energies to help you get the best results possible. If you work hard AND have a great plan, it’s only a matter of time before you achieve your goals. Unfortunately, most people either (1) never create a plan, or (2) follow an ineffective plan.
You can also create your own exercise and nutrition plan, which is a time-consuming, but worthwhile process. A plan does not necessarily have to be a rigid structure, it could be developing specific guidelines for yourself to follow. For example, here’s a sensible plan to help you lose weight:
Your “How to Lose Weight” Plan could be:
·  Full body strength training 2x per week
·  Interval Cardio 2x per week
·  Eat less than 1800 calories per day – 3 meals and 1 snack
·  Eat 2 servings of vegetables per day
·  1 drink of alcohol per week
You may have realized I just listed 5 process goals, which help form the foundation of the plan; 2 related to exercise and 3 related to nutrition. You can then drill down with more detail to flesh out each goal, which will put the finishing touches on your plan. When developing your “How to Lose Weight” plan, be sure to draw from the answers and results you outlined during your assessment.
Here’s some more detail to consider when creating your plan:
1) Exercise Details – How to Lose Weight Plan
·  Determine the number of times you want to workout per week
·  Determine the type of workouts you will complete
·  Determine how long each workout will be
·  Determine when you will workout
·  Determine how you will make your workouts harder over time
NOTE: Don’t forget if you want to maximize your results, you should have strength training, cardio, and flexibility components in your exercise plan.
2) Nutrition Details – How to Lose Weight Plan
·  Determine the meals and snacks you will eat
·  Determine the foods you will avoid
·  Create low calorie meals and snacks to eat
·  Determine where and how you will procure these foods
Keep in mind nutrition is the difference in helping you lose weight quickly and safely. You can exercise until you are blue in the face every day, but lose no weight if you don’t change your eating habits. Because 1 pound of fat has 3500 calories, you are going to have to do A LOT of working out to burn off that amount of calories, but the easier way is simply eat less calories AND exercise.
I do want to emphasize you need to eat less calories than you burn to lose weight. This may sound difficult, but a strategy of filling up on whole, natural foods that provide less calories but keep you feeling satisfied is a great strategy I highly recommend.
Step #4: Take Action
“We must sail, sometimes with the wind, and sometimes against it. But we must not drift or lie at anchor.”
Oliver Wendell Holmes

This “take action” step may be self evident, but for some getting started and taking action is the hardest part.
Starting off slow if you haven’t worked out in a while will make starting a program more manageable for you , which will make taking action easier. Maybe it’s going to the gym for 10 minutes, or cutting out drinking soda.
Execute your plan without hesitation, but be sure to follow the next step.
Step #5: Track Progress
“Progress lies not in enhancing what is, but in advancing toward what will be.”
-Khalil Gibran

Tracking your progress will help you identify improvements from consistent exercise and better eating so that you can link your efforts to positive results. It will also keep you accountable for the decisions you make regarding your health and well-being.
Not tracking your progress is like playing in a basketball game and not knowing what the score is, how many points you scored, or rebounds you have. In other words, you have absolutely no idea how you are playing and if you are even winning.
While there are several metrics you can track, here are 5 you can consider tracking:
·  Body Weight
·  Body Fat %
·  Body Measurements
·  Energy Levels
·  Strength Levels
Now You Can Lose Weight Naturally !
While there is a lot of information in this article, you don’t need to complete each step perfectly in order to be successful. Just do your best with each step and move on to the next step. For example, if you don’t have a body fat caliper, or don’t know any ways to measure your body fat percentage, that’s fine. You can still lose weight naturally without knowing your body fat percentage. Do what you can, order what you need, then move on.