The Fat Loss Factor

In this short weight loss presentation I will teach you a somewhat unusual weight loss strategy that can help you get a flatter belly in under 7 days, while still enjoying the foods you love. This is the first tip that I always teach my patients here in Fishers, IN. And is the same tip that helped one of my patients whom I’m most proud of, (Lori) lose 2 inches from her belly, lose 8 lbs in only 9 days, lose 2 inches from each thigh, lose ¾ of an inch from each arm, and drop 3 dress sizes (At the age of 30, she now wears a smaller dress than she did in high school!).

Lori ultimately lost 90 pounds and I’ll share with you 1 tip that helped her get there. I can’t leave this video up for long, so be sure to watch it from beginning to end while it’s still here. Please note: If you leave the page and come back, the video will automatically restart at the beginning.

Thanks and enjoy!

Dr. Charles                                                                                                                                                              CLICK ON PHOTO TO WATCH VIDEO




Optimal Approach for Fat Loss



I am often asked “What is the best way to burn fat“.  That continues to be the million dollar question.  Besides clean eating people often want to know what is the best exercise to facilitate their weight loss goals and burn excess body fat. Should you do lower-intensity /longer duration training (steady state) cardio or higher intensity/shorter duration (Interval) cardio.

Well the answer to that question may be in recent research.  Researchers from Australia placed two groups of women into a study group to test what would work best for fat loss.  One group engaged in a constant-intensity-cardio group (60% of max, 30-40 minutes of exercise).  The other group engaged in a high-intensity exercise (repeating cycles of 8 second sprints followed by 12 seconds of recovery, 20 minutes of exercise).  Both groups trained three days a week for fifteen weeks.  The results of body composition testing at the end of the exercise period showed that the high-intensity-interval group lost 15 times more body weight and 6 times more body fat than the constant-intensity group.

So what should you do? Well if you have never tried high-intensity-interval exercise now may be the time to try.  Start out slowly by 10 seconds of high-intensity work (sprints) followed by two minutes of low-intensity work.  Repeat this cycle ten times per work out.  Each week, or as your body dictates, try to add 5-10 seconds of high-intensity work (sprints), while reducing the low-intensity work interval by equal amounts.  If you follow this routine , you will burn fat quickly and your cardiovascular fitness will soar.  But first and foremost check with your physician to ascertain if you are healthy enough for this type of exercise program.


3 Tips For Selecting A Weight Loss Program



When you are trying to lose weight and you are not sure how you want to go about it you may consider a weight loss program. These are most generally a great idea because there are several different programs, which can greatly help you reduce your weight. You need to realize though that not all of these programs are the same. It is very important for you find the right program which works for you. Here are several tips that will help you find the right one.

1. Make wise decisions from the very beginning of your program. You will need to avoid the temptation of buying the first diet program that you may run across. This will even fall true if the information about the company that they gave you sounds real inviting and appeals to you.

You must remember that all of these diet programs will make their information, about themselves, sound good as a way to pull you into their web. There is not a program that will not emphasize their benefits in their literature. Yes it is true that some of these benefits may be true, but you need to do some serious shopping around before you make your final choice. You need to make sure that your final choice will give you the best options and benefits for the amount of money that you are paying.

2. A little bit of research on your part will take you to the right program. This is the best way to choose any program. One of the best ways for you to perform research on each of the programs, which you are interested in, is to read all the testimonials, reviews, blogs or forums for the particular program you are looking at.There is no better information than by those that have actually used the weight loss program.

These are the people who will be able to give you the best information about the program. They will also be able to tell you if the program is all that it claims to be. You must be aware that not all of the negative criticism of the program will be listed. Therefore it is extremely important for you to perform “Due diligence” carefully. This may seem like a laborious task to you, but it is critical for your well being.

By the way it is also very important to check with your personal physician or your other professional health provider, to determine you are physically fit to start the program.

3. The final issue when you are choosing a diet program is the financial cost to you. Yes! it is true these weight loss programs do come with a cost. But. it does not have to empty your pocketbook; in the process. When you happen to find a program, which has a proven devised plan and provides healthy and quality food go ahead and grab it. Just make sure you can fit the cost into your overall budget.

These are all great tips for you to pay attention too when you are choosing a weight loss program that works for you. When you find a weight loss program that works for you it will bring you closer to meeting your weight loss goals.

Weight Loss Tips You’ll Wish You’d Heard Sooner Part 2

Ready to begin with your weight loss plan? Do you know where to start or how to begin? Do you know what will work for you and with you? If you have no clue how to answer these last couple questions, the tips that are listed below are for you.

A very helpful tool for those who want to lose weight is a support group. Fortunately, many online support groups are now available. If you have decided to make the commitment to lose weight – don’t do it alone! Join an online support community, in addition to, any “live” weight-loss communities you may be considering. These communities feature literally millions of generous people, all focused on a common goal. That goal is to lean on each other while you give and receive encouragement and support.

Do not trick yourself into thinking that sugar substitutes are considerably more healthy than real sugar. Artificial sweeteners like Splenda, aspartame, and others are acceptable in small amounts, but most weight loss experts agree that it is best to avoid sugars, real or fake, as much as possible when trying to drop inches.

To help keep you motivated to lose weight, consider joining a weight loss group. If you find it difficult to find time for group meetings, you can easily find a group online. Joining an online group can be easier because you can read and post success stories and helpful tips whenever it’s convenient for you.

Before attending a holiday party or dinner, ask the hostess to share the menu with you. Once you find out what is being served, you can decide in advance what you will eat. Draw a plate on a piece of paper and portion it out. Seeing it on paper will make you feel committed to those portions while at the dinner. The less you have to make spur of the moment decisions, the more likely you are to stick to your eating plan.

There are some foods that seem good for your body, but can hurt your chances of losing weight. If you are craving a hamburger during the day or night, turn to a veggie burger instead. This alternative tastes great, is very low in fat, and can give you the nutrients that you need.

Eliminating stress is one of the main components in getting to the weight level that you desire. If you have time during the day, try to meditate for a half hour. This can help to put all of your problems behind you, so that you can focus on the task at hand and reduce cravings.

Keeping track of your weight loss progress can help you feel motivated to keep going when you feel like quitting. Make a spreadsheet and use it to keep track of what and when you eat. Update your measurements and weight loss weekly. Soon, you will see a pattern and it will make you feel proud to say “Things are going downhill!”

Do you know how to begin your own weight loss plan now? Can you now find a place to begin with it? Do you know what will work for you? If you can now provide an answer to these questions, then you have read and understand the previous tips and are ready to make-weight loss work for you.




Weight Loss Tips You’ll Wish You’d Heard Sooner


Are you trying to lose weight but unclear about how to get started? There’s no need to stress out about it. This article will explain the basics of weight loss, give you with the tools needed to devise a plan that’s right for you and provide useful tips to help you stay motivated, as you work towards your goal.

Once you have decided to lose weight, take an index card and write down all the reasons you want or need to lose the weight. Carry this card in your purse or pocket. Remembering the reasons for changing to a healthier lifestyle will enable you to make good choices.

Utilizing caffeine can aid in your weight loss goals. Caffeine is a natural substance found in coffee and various supplements. Not only can it help boost your metabolism, it can fuel you for your workouts and reduce your pain threshold for workouts which allows you to increase your intensity. Make sure to drink your coffee black or with skim milk to maximize its properties.

Instead of trying to choose a number for a weight loss goal, try using a different type of measurement. Have a pair of pants that you love but don’t fit? Make your goal to fit into those pants. This will take your attention away from the scale, which is not always an accurate measurement of weight loss.

A useful tip for those seeking to lose weight is to always carry a small notebook in which they can record all foods and beverages consumed throughout the day. Doing this helps keep dieters accountable, and aids in the calculation of each day’s intake. Knowing when and where dietary splurges typically occur also helps dieters plan their schedules to maximize their weight loss.

If you’re trying to lose weight and must eat out, order the kid’s meal. Kid’s meal have smaller portions and will help you to stick to your diet.

Join a weight loss program, such as Weight Watchers. Groups such as these require you to weigh in regularly, and many people find this motivating. They work harder to exercise and regulate caloric intake so that when they are weighed, everyone will see that they have lost weight. Many people find this method to be successful.

In order to lose weight, you should be active for at least 30 minutes a day. This is a good start for those who are inactive. The exercise does not need to be strenuous, just enough to get you up and moving. You will feel better, digest your food better and have more energy.

When you are setting your weight loss goal, the most important factor is to set a bar that you can reach. If you set a goal too high, you will become extremely frustrated and tempted to quit. Maintain manageable goals to help increase your persistence and motivation when losing weight.

So, now that you know how to begin, it’s time to get started. Pick the plan that fits your goals and personality, the best. Start tracking your food and exercise and be willing to adapt as you encounter difficulties. For success in weight loss, be persistent, learn from your mistakes and keep your goal sharply in focus!

Healthy Weight Loss Recipes-Spicy Chicken Cacciatore


chicken cacciatore - page 001_0001

You will enjoy this healthy weight loss recipe.  It is a Spicy Southern-Italian Favorite.  It is high in protein and very low in fat and serves two.


2 chicken breast halves, boneless and skinless

1/2 teaspoon salt pepper to taste

1/2 red onion, chopped

6 garlic cloves, minced

1 tablespoon capers

2 tablespoons fresh basil or 2 teaspoons dried basil

1/2 teaspoon dried red chili flakes

1 14-ounce can stewed tomatoes

2 red bell peppers, chopped


Season chicken with salt and pepper. Spray a large skillet with pan

spray and brown chicken over medium heat, 3 minutes on each


Transfer chicken to a plate and set aside. Add remaining

ingredients to skillet and simmer for 10 minutes. Return chicken

and juices to skillet, spoon sauce over chicken. Cover and simmer

for an additional 7 minutes or until chicken is tender and cooked


Nutritional Analysis Per…

View original post 26 more words

Weight Loss Tips



Weight loss is a topic of vital importance for everyone that is truly interested in their health. Although many of us make weight loss our new year’s resolution, it is a topic that must be dealt with year round. The tips in this article are meant to help you become acquainted with weight loss strategies to employ to help ensure you make your goals.

When embarking on a weight loss journey, especially a significant one, set multiple small goals instead of focusing on the main goal. It is much more daunting to think about losing 50 pounds in 6 months than it is to focus on losing 10 pounds in one month. By choosing the smaller goal, in 6 months you will have lost 60 pounds instead of 50.

Reducing your stress level is essential when on a weight loss or fitness plan. Depression can cause you to eat more, eat unhealthy foods and reduce exercise. When you are stressed out it is hard to find motivation to exercise, so reducing stress can lead to being more active.

Increasing the taste and zest in your food can help you feel full and make dieting a great deal more pleasurable. By choosing spicy food and other flavor-packed cuisines, you entertain your taste buds and add to the overall level of satisfaction you take in eating. Meals no longer have to be bland, self-denying experiences.

As soon as you start to see some progress with your weight loss goals, reward yourself with a little shopping trip. You don’t have to spend a lot of money. Just buying a new pair of pants or a new shirt will go a long way toward motivating you to continue. Soon you will see even more changes!

To help achieve more noticeable weight loss, watch the amount of sodium that you eat each day. Eating too much sodium can cause you to retain water which will lead to pounds on the scale. If you do not see your weight go down, you may become discouraged and give up your diet.

You should always try to find diets and eating plans that emphasize long-term lifestyle change. Using methods of weight loss that have you losing weight much too quickly will only lead to you gaining back all of the weight you lost just as fast as you lost it.

Weight loss is all about consistency. Don’t wake up one morning, think you are going to go to the gym one day, and be skinny the next day. Weight loss is about waking up every morning with the motivation and determination to keep going to the gym, to keep dieting, until you reach your target weight.

Every one of us has an idea about what we would look like if we were our ideal selves. For many of us losing weight is a vital step toward achieving that vision. By applying the tips from this article you will help ensure that you reach and maintain your ideal self.


Curb Your Hunger and Lose More Than 10 Pounds



The hardest part of changing the way you eat is to eliminate hunger pains and cravings. The body has been so used to being full all the time that it causes you to eat in-between meals. This habit is certainly one of the leading causes of unnecessary weight gain. Most of the time, the food you eat during snacks are unhealthy although satiating. That is why it is important to know how to curb your hunger. Not only will this cause you to lose more weight and faster but also adapt a healthier lifestyle free of extra calories and fats.

Hunger, Satisfaction and Your Appetite

Most people believe that these three terms share a common meaning. That is not the case, however. The appetite doesn’t necessarily mean hunger while hunger is not satiety or satisfaction. For starters, the appetite is more synonymous to cravings. It is characterized by a strong desire to eat a particular kind of food, i.e. ìI have an appetite for chocolate cake right now.

On the other hand, hunger is a condition that usually occurs when the body is in dire need of nutrition. It is accentuated by shakiness, edginess, headache, and growling of the stomach. Lastly, satisfaction or satiety is simply the feeling of fulfillment or fullness. Most often, people stop eating when they are already satiated.

Factors That Play a Major Role

The three terms associated with eating (hunger, appetite and satisfaction) are affected by certain hormones of the body such as leptin, cholecystokin, ghrelin and insulin. All of these hormones cause the body to experience specific needs for nourishment. In addition, they affect a person’s behavior and thoughts in relation to hunger, satisfaction and appetite.

One popular example of this is when a person feels an intense desire to eat more even if he or she already ate enough. During this circumstance, the endocrine gland produces excessive hormones that cause the persons satiety level. The overproduction of the hormone leptin can also induce intense appetite sometimes causing the person to desire highly unhealthy foods.

Managing Your Hunger

There are several ways that can help you manage your hunger effectively. Creating irregular eating periods can cause the body to adapt to the new meal schedule. This doesn’t mean, though, that you should eat erratically but rather scatter meals all throughout the day.

Consuming less starchy and sugar-filled meals can also decrease your hunger levels. Excessive consumption of sugar can cause fluctuations of your blood sugar that will not only affect the way you lose weight but also cause eventual diabetes. Lastly, simple elimination of hunger and appetite stimuli can help manage the weight better. Make sure you decrease the amount of unhealthy desserts and snacks at your home.

Managing Your Satiety

It is important to know that there are several factors that contribute to increase satiety. One is lessening the time gap between meals or eating every two to three hours. Also, eating a high protein diet can also cause effective satiety since protein has been known to cause satiety.

Fiber, which helps digestion and clean the digestive tract, can also cause prolonged satiety since the body needs more time to digest fiber enriched foods. Incorporating fiber and protein rich food in your diet can effectively curb your hunger.

Winning the Weight Loss Battle With Good Nutrition


Medical research has shown revealed that the number of people who are overweight has doubled in the past 20 years. This is caused by the increased amounts of saturated fats and sugars in the food being served, aging, lack of exercise and poor nutrition.

Can this be stopped? The good news is yes. There are different ways to do it, which will take a lot of time and effort on the part of the individual to make this happen.

There are two ways to win the battle against weight loss. The first will be to simply cut down the food consumption and exercise regularly. This takes a lot of self-control to be able to deny oneself of life’s pleasures but this will become rewarding in the end.

The second way to do it is very similar to the first. The only difference is that those who are unable to exercise self-control will always need someone around to remind the person.

This means talking to a doctor to find the safest and most effective way to make-weight loss happen. This depends entirely on the physical condition of the patient so a program that works for one does not necessarily work for another.

The best person to talk to about proper nutrition is a dietitian. The specialist will most likely reduce the number of carbohydrates being consumed and have this substituted with food that are rich in both proteins and fats.

A good example will be for the person to eat whole wheat grain instead of pasta, bread or rice that is color white. Those who can’t will just have to buy rice that is either color brown or red.

Reducing the carbohydrate consumption is not a 100% guarantee that the individual will begin to lose those excess pounds. This is because too much protein and fats can also be harmful so the dietitian has to come up with a plan that balances everything.

Aging was mentioned early as one of the causes why a lot of people are overweight. This is because the body’s metabolism is not able to burn that much food like before which is why exercise is needed.

There are many ways to make this happen but doctors usually recommend a 20 minute workout at least three times a week. This can be increased to half an hour five times a week if the body is able to handle it.

The type of exercise to be recommended will also depend on the physical condition of the patient. Someone for instance who has a problem with the knee can’t run on a treadmill or lift a lot of weights so another type of workout needs to be recommended.

If the individual has vices such as smoking or alcohol, this also has to be gradually reduced until such a time that the person does not need this anymore.

Most patients who are undergoing some changes will begin to shed some pounds after less than a month. This shows that the program being used is working and the only way to lose more will be to maintain it.

The objective of the programs designed by the doctor and the dietitian are to make the individual live a healthy life and reach the desired weight based on one’s gender and age. Should the time come that this goal is attained, the person must remember that it does not end there because it is easier to once again get back those excess pounds.

Another study has shown that nearly 95% of the people who went on a program were not consistent and as a result became heavier than before. This can be prevented by continuing with the habit in order for one to be successful.

It is the decision of the individual whether to eat fish or a t-bone steak for lunch. The same thing goes when getting something to drink be it a soda or freshly squeezed juice.

The battle against weight loss will take months or even years before it is won. This can only happen with exercise and proper nutrition, which is dependent on the discipline and hard work of the person.

Lose 10 Pounds by Knowing These Diet Myths

weight-loss_8Many people follow a diet for wrong reasons. They are so caught up with the hype that they forget to inspect everything that the diet claims. There are several diet myths out there that you should know. Realizing these diet myths can help you in a successful weight loss journey. Don’t let yourself be tricked again by the hoopla most diets cause to achieve popularity.

Eating Carbohydrates is Not That Bad

Many diets claim that if you don’t eat carbohydrates you will lose more weight. Wrong. You still need carbohydrates to help you survive the day. This type of myth is commonly found in those no-carb or low-carb diets. The popular Atkins diet even carries this type of myth too.

The topic of energy consumed versus energy burned is an ongoing debate. Carbohydrates, in excess, can surely be attributed for weight gain though this doesn’t mean that you should eliminate them at all from your diet. A wonderful balance of protein, fat and carbohydrate is the key to a healthy and successful weight loss.

Exercising is only for the Overweight

People usually take exercise for granted. Those who are not considered overweight or obese often neglect exercising at all. This should not be the case because exercising is important not only in losing weight but maintaining it as well. Even if you don’t look overweight, you can still have more fat than those who share your body type. It is important to consider the fat to muscle mass ratio.

Exercise regularly if you don’t want to develop serious medical conditions. Even as low as a thirty-minute jog everyday can help maintain and manage your weight properly. Remember that the main cause of heart problems is fat build up and you can definitely eliminate this through effective exercise routines.

Eating Habits Is Not Related to Exercise

Considering exercise and eating habit as two separate things is the common mistake most people make. Even if you exercise regularly, you must still watch what you eat. Your eating habits and exercise must go hand-in-hand. What use is your exercise if you eat unhealthily? you’ll just wear yourself out from exercising everyday and gaining back the weight also everyday. Being mindful of what you eat can help make your rigorous exercise routines more effective.

You Must Exercise Hard to Beat off Weight Gain

There are many kinds of diet regimen that require you to regularly push yourself to the limits in terms of exercising even if you managed to achieve your weight goal. They advice you to continuously workout harder in order to avoid gaining back the lost weight. You don’t have to follow this myth.

Once you have managed to achieve your desired weight and want to maintain it, you can lessen your workout routine. Instead of going to the gym everyday for three-hours, you can lessen it to an hour three times a week. This would definitely clear up some time for you to do more important things you need to attend to.

What you can also do is to choose a lighter cardio routine, like one-hour brisk walking or thirty-minute treadmill exercise, over a more intense aerobic exercise. You can definitely lose weight in a matter of weeks if you choose not to follow several diet myths out there.