How To Burn Fat Faster With These 4 Fat Loss Shortcuts That Actually Work.

By Paul Scicluna

There are many ways that you can enhance your body’s fat burning abilities. Some would say to take fat burning or weight loss supplements. Others will point you toward another fad diet… but to me, all these things will do is reduce the weight of your wallet or purse as well as keep you on the weight loss roller coaster.

It’s not rocket science to realize that a healthy diet with regular exercise will not only help you to lose weight, but will improve your overall health in general. But I often hear people asking how to lose weight quickly?

As our bodies are all different, the speed of weight loss will differ from one person to the next. However there are some simple things you can do to improve and enhance your body’s burning fat potential. So if you want some ways to lose weight more quickly, then incorporate these 4 shortcuts into your weight loss plan:

1. Hydration For Weight Loss

Many people don’t realize that what they think of as hunger pains, more often than not is your body telling you to hydrate. But instead of drinking some water to rehydrate people eat solids, which can further dehydrate you. Studies have shown that hydrating with water, which is virtually free, can boost your metabolism, aiding your weight loss efforts.

When you get up in the morning, start your day with at least one tall glass of water before breakfast and any other drinks. This will help you rehydrate from your night’s sleep as well as increase your metabolism.

2. Eliminate Alcohol

This is one of the simple ways to lose weight more quickly, but is hard from a willpower perspective for most people. It doesn’t have to be for life but just to give you that winning edge to get you to your weight loss goals sooner. Consuming alcohol provides your body with additional calories, not to mention the calories from the snacks that are generally consumed with or after a few drinks. If you don’t burn off these calories they’ll be stored as fat. Simple as that!

So aim to have a minimum of two weeks alcohol free. If you can, go for one month. Not only will you benefit from the reduced calories you would have consumed but imagine the money you will have saved. Once you have hit your weight loss goal, then if you choose, you can start to include alcoholic beverages back into your diet. Just don’t go overboard as you generally won’t be able to handle as many drinks due to the break you’ve had.

3. No Food After 8:30pm

We are not meant to eat in close proximity to bedtime. Consuming foods late at night or close to your bedtime adds additional unwanted calories. You won’t burn these calories, so they’ll just end up in your fat stores. This only adds to your waistline and puts the brakes on your weight loss efforts.

The majority of people have already consumed enough calories throughout the day and don’t need to snack at night. Snacking at night usually comes down to stress, boredom and/or bad habits. This is a bad habit you need to drop from your nightly routine - all it will do is slow your body from doing its nightly job, which is to heal and repair your body. It’s not meant to be spending energy processing foods all night. Your body is meant to be in a state of fasting at night, hence why we get up in the morning and have breakfast, also known as “Break – Fast,” as you’re breaking the nights fast.

Trying not to consume any foods after 8:30pm is a good rule to include in your weight loss journey. By stopping or at least minimizing nighttime snacking you’ll be aiding your fat burning potential.

4. Sleeping Off The Weight

Now we all know that sleep is something we have to do for good health, but did you know that it can also help you to lose weight? This is probably the laziest tool you can include your weight loss plan, as all you have to do is shut your eyes and get a good night’s sleep.

Sleep directly affects the release and balance of hormones in the body. A lack of sleep has been shown to wreak havoc in the body by releasing stress hormones that encourage weight gain and fat storage. Little or bad sleep has been shown to reduce the amount of human growth hormone released. Human growth hormone helps to protect lean muscle as well as aids burning fat. Also, studies have shown that those who don’t get a good amount of sleep, snack more frequently during the day.

So aim to get to bed a little earlier if you are a night owl and get at least 7 hours of sleep. This will help you to keep your hormones balanced and your appetite in check, resulting in fat loss and getting you to your weight loss goals sooner.

There you have it - how to burn fat faster with 4 fat loss shortcuts. And yes, my clients have tried them and they actually work. Now’s the time for you to have a go! Get that fat burning furnace firing so you can lose weight and finally feel fantastic.

To great health,


P.S. If you know of anyone who needs help with losing weight, make sure you share this post with them!

The Benefits of Drinking Water

By Paul Scicluna

If I had a dollar for every time I heard people say to me that they would like to feel better, or improve their skin so it looks youthful, or have more energy, reduce their headaches, improve vitality, and so on… I’d be really filthy rich.

What if I said to you that for 99% of all of the above was as simple as drink more water? Most people either laugh at that idea or just reply that they don’t like water. Water is life. It is the elixir of life that is sitting right under our noses but no one cares to test it. I’ve had people say to me that there is no evidence about water helping us… Well let me tell you there is but it’s not widely published.

Part of that reason is why would companies invest huge volumes of money into the benefits of water has on the human body, when all they’d be doing is putting themselves out of business?

The brain is approximately 93% water, the blood approximately 85% water, the muscles approximately 75% water, the liver approximately 69% water and the bones are approximately 22% water.

This alone should show you the importance of water, let alone to drink more water!

A car’s engine has to have oil to lubricate it so that it can function correctly and not wear out. If it’s out of engine oil, huge damage is caused to the engine parts and can result in the engine breaking down. Hmmm… Can you see how this relates to a dehydrated human body? It really isn’t rocket science.

If you are dehydrated (which it’s been said that 95% of the western world are considered as drastically dehydrated), those figures above should show you that you will not function at a level that you are meant to when you have a lack of water.

Do you realize that the human body loses approximately 1 liter (1 quart) of fluid during the night through sweat and toilet trips? So when you wake up in the morning and have a coffee you are already dehydrated, and you’re just compounding the problem.

I’m not saying not to have the coffee, as I myself love a good, freshly ground coffee! But start out by giving your body what it needs, such as 2 large glasses of water when you get up from a nights sleep.

Aging has been said to be directly related to dehydration. Many experts say that this is not true. So why does a plant that’s in dry soil look wilted, wrinkled and shrivels up looking old and worn out as it dies? Well the same goes for us…

I have seen it so many times where people have started drinking the correct amount of water for their weight on a daily basis; it’s like they come back to life – less wrinkles, looking more alive, feeling more vibrant and have more energy. The benefits of drinking water are amazing!

Most people don’t even know the signals our bodies give to us when it’s requiring to be re-hydrated. We think they are hunger pains so we eat, and we wonder why we don’t get full so we keep eating… sound familiar? Try drinking a large glass of water next time you get hungry and wait 10 minutes.

Other benefits of water include that it gives the brainpower for thinking by assisting the function of neurotransmitters. The brain will only produce serotonin and melatonin when adequate brain hydration is present - no wonder there is unfortunately so much depression these days. So quite simply, that’s how important water is.

Everybody is being told to take antioxidant supplements these days to slow down free radical damage. One of the greatest producers of free radicalism in the body is dehydration. And water is one of the greatest free radical removers.

It’s water that has to get into the cells to extract the toxic waste of cell metabolism, not soft drinks, sodas or coffee. If you want to remove free radicals from your body, drink more water. This will not only make you feel better but save you a fortune.

It’s as simple as this - nothing kills life quicker than a lack of water. But as the saying goes you can lead a horse to water but you can’t make it drink… SO DRINK UP and reap the benefits of water!

I'm sure there are a lot of people who don't know the importance of water let alone the benefits of drinking water, so share this post with them!

8 Dangerous And Shocking Ingredients Hidden In Your Foods

By Paul Scicluna

As a qualified personal trainer and health coach I've evaluated a lot of diets and meal plans over the years. I always ask "So what is your diet like?" And the most common response is... "Oh my diet's pretty good actually." It's not until we delve deeper into what people are consuming on a daily basis where we start to realize that their diet wasn't that healthy after all.

Just because a food product is sitting on a supermarket shelf doesn't mean that it's OK to eat. Think about it... Children can eat crayons but we don't call crayons food. Therefore, why are we putting so many lifeless and nutrient devoid foods as well as many known toxins into our bodies these days?

The food companies certainly don't make it easy. Most of the food labels don't make much sense due to all the codes and unpronounceable names. But did you know that there are legal loopholes where manufacturers can add certain ingredients and chemicals to the product, but state on the label that the product doesn't contain those ingredients at all? Ridiculous isn't it!

As you read on you'll come to realize why more and more people are starting to eat fresh and healthy unprocessed foods to avoid these disgraceful ingredients. Below I've outlined 8 dangerous and shocking ingredients hidden in your foods that you should be aware of.

1. Anti-Freeze

Yes you read correct... Anti-freeze is what goes into the radiator of your car so it won't over heat but also won't freeze up in colder climates. It's called propylene glycol, also known as propane-1,2-diol or E1520. It's a chemical that has many industrial uses such as Corexit, which is an oil dispersant used for oil spills in the ocean. It's also used in pharmaceutical drugs and cosmetics, right through to many ice creams.

Luckily for the folks in the European Union, they have not cleared propylene glycol as a food additive or food grade product. My advice, make your own ice cream and stop consuming products that contain this chemical.

2. Human Hair

Proteins are the building blocks of life and are made up of amino acids. Although they are good for your health, I'm sure you'd agree that there must be a better way to extend the shelf life of some products other than using human hair or duck feathers.

The amino-acid L-Cysteine is used to prolong the shelf life of many products such as commercial breads. The L-Cysteine that is used to prolong these foods often comes from duck and chicken feathers as well as horns from cows that have been slaughtered. However the most commonly used version comes from human hair. Yes, you read that correctly.

Reports have shown that the hair used to derive L-Cysteine mostly comes from China, where it's collected from hair salons and barber shops, then processed. Most fast food chains add this form of L-Cysteine to their burger buns and rolls.

To avoid consuming human hair or duck feathers in your foods, try buying freshly baked breads from your local baker as L-Cysteine isn't in the flour, but added to the mix during production of breads and the like. Even better, make your own.

3. Arsenic

Arsenic is a known carcinogen, which means that it causes cancer in living tissue. The unfortunate thing about this toxic element is that it seems to keep showing up in our food supplies. It's in everything from breakfast cereals and rice, through to fruit juice and your drinking water. Sometimes at levels up to 2 - 3 times what is considered safe. It's also been shown to be in many protein powders. Yes, you read that correctly as well... those expensive protein powders that many people waste their money on have been shown to contain this toxic element amongst others.

Many wines and beers have also been shown to contain arsenic, mostly the clearer ones. To filter these beverages they use diatomaceous earth, which is a natural product but it contains iron and other elements, such as arsenic.

So to avoid this toxin, get a good quality water filter for your house and drink wine or beer that is unfiltered. The unfiltered wine and beer also contain more nutrients.

4. Anal Glands

This one sounds nice doesn't it... Anal glands anyone? No thanks!

Most people don't realize that some of the flavors used in your favorite ice creams amongst other things, comes from the castor sacs of beavers, which is located at their rear end of the animal. This secretion is called castoreum and is used to mark the beaver's territory. Due to the close proximity of the castor sacs to the beaver's anal glands, castoreum can be a combination of urine, secretions from the castor glands as well as secretions from the anal glands.

Castoreum is used to flavor vanilla, raspberry and strawberry ice cream and is a Food and Drug Administration (FDA) approved food additive in many popular ice cream brands. It's also used to flavor many beverages such as protein and meal replacement drinks. You will generally find it labeled as "Natural Flavoring". Isn't that great, so for all you know, many of these so-called "natural" ingredients could be anal secretion from other animals.

My advice... again, make your own ice creams so you don't consume beaver droppings.

5. Borax

Borax has been banned as a food additive in Canada and the U.S. but is allowed in the European Union, even though they listed it as a substance of very high concern. It's commonly used to make cosmetics, detergents, enamel glazes, fiberglass, as a flux in metallurgy and is used in fire retardants.

In the food industry it's known by it's E number: E285. Borax is used for acidity control, firming agent and preservative. It can be found in some caviars, noodles and depending on region can be added a variety of dishes to add a firm texture.

Borax has been given the revised classification as toxic for reproduction - category 1B.

6. Coal Tar

Doesn't this one sound appetizing? No way! You might be thinking what on earth would coal tar be doing in food? Well the good old processed foods industry is at it again.

So many of the processed food items that grace the supermarket shelves these days contain a long list of food dyes. Most of those food dyes are derived from coal tar and it is listed as a known carcinogen (causes cancer in living tissue).

It's used in such things as road manufacturing, road and pavement sealing coats, cosmetics, shampoos and pharmaceutical drugs.

In foods and beverages it's known as E102, Tartrazine or Yellow #5 and can be found in sodas, flavored chips, pickles, cheese flavored products as well as many other food and beverage items. This is just another reason to keep processed foods away from your body as well as those of your loved ones.

7. Rodent Hair

Would you like some rodent hair with that? I'm sure this is something that you usually sprinkle over your freshly made healthy meals... Not. Well according to the Food and Drug Administration (FDA) it's fine to have some rodent hair in your food.

Due to most food manufacturing being processed in large industrial facilities, the Food and Drug Administration (FDA) has an allowance for rodent hair in many products, in what they term "unavoidable defects". They allow 1 rodent hair per 100g of chocolate, 5 rodent hairs per 18oz peanut butter jar and 22 rodent hairs per 100g cinnamon.

This will sure keep me away from processed foods for a very long time.

8. Boiled Beetles

It just keeps getting better doesn't it? Now why would you need bits of beetles in your food you may ask? Known as carmine, natural red #4, crimson lake or E120, it's a food coloring made by boiling cochineal insects in a sodium carbonate or ammonia solution.

It's used to manufacture plastic flowers, inks, dyes, paints and cosmetics. In foods and beverages it's used to color ice cream, candy, yogurt and certain fruit juices. It's been shown to cause anaphylactic shock and severe allergic reactions in some people.

Other dyes used instead of natural #4 are synthetic alternatives such as: red #40 and red #2. These are derived from petroleum production. My advice, keep this garbage away from your body as much as you can.

We seem to wonder why that even though we are more technologically advanced than any other time in history, humans are also more sick and diseased than any other time in history.

To me it's as plain as day. It is items that I've mentioned and the thousands of other food additives, flavors, colors and preservatives that our leaders allow manufacturers to add to the foods people eat that is helping to cause illness world wide.

So it really is up to you. As Hippocrates said thousands of years ago:

"Let food be thy medicine and medicine be thy food"

So be smart and choose your food wisely.

To great health,


To discover more interesting and factual food knowledge, and how to get your health on track, visit...

If you know of anyone else who needs help with improving their health and wellness, please share this with them.

9 Ways To Lose Fat And Get Shredded!

By Paul Scicluna

It doesn't matter if it's Summer or Winter where you live, these 9 tips will help you burn fat off in no time. Don't wait any longer, as there is no better time to take action than now. Kick start your weight loss plans and start burning off that body fat today.

Try these fat loss tips to jump start your weight loss into action and look your best in the shortest time possible.


If you want to succeed with your weight loss efforts then the first place you have to look at is your diet. Most people think they eat a healthy diet, but if you're not reaching your weight loss goals, then you can be sure that there are some extra calories that are sneaking themselves in to your daily diet.

If you seriously want to turn on your body's fat burning furnace and torch those extra calories, then you need to pay close attention to the details of your diet. It is not hard for calories to add up and many people often don't realize that they may be drinking their calories not just eating them.

To optimize weight loss, try eating more frequent, smaller portioned meals and make sure those meals are healthy with adequate protein to help keep you fuller for longer. Paying attention to your diet is one of the most effective way to be successful with long term weight loss goals.


When it comes to weight loss, sugar can really destroy your fat burning potential. Now when I mention sugar, I am not talking about fruit. Fruit is healthy and should be included in a healthy diet. However eliminating processed sugars as much as possible is a must if you want to achieve your fat loss goals.

Processed sugars and carbohydrates will only hamper your weight loss efforts. Yes you need carbs, but get them from vegetables as this is far more healthy and will help to keep your blood sugar levels stabilized. This will then turn stored body fat into energy instead of it using sugar. So keep your processed sugars and carbs to your cheat day. But don't go overboard as you don't want your cheat day to destroy your weight loss success.


Many people wanting to lose weight will go and jump on the treadmill to burn calories but I'm telling you it's time to reconsider. When it comes to losing weight, most people overlook the resistance or weight training and only go for cardio. Trust me on this one... don't skip the weights. Yes cardio does have its place when it comes to burning fat or even maintaining your weight. However, it can be extremely boring. And with each hour that passes on the treadmill it can also cause your muscles to waste away.

If you want to burn calories around the clock then you need a faster resting metabolism, and more muscle on your body will achieve this. Resistance training will have your body burning plenty of calories post workout, where steady state cardio just won't. So don't just do cardio, focusing of free weights will increase metabolism and your fat burning potential.


As previously mentioned, steady state cardio definitely has its place, but if you want quicker results then you can't beat a high intensity workout. Also know as high intensity interval training (HIIT), it's been shown that shorter periods of high intensity exercise is far more effective for weight loss than steady state cardio, especially if you want quicker results.

So give the treadmill a miss for a while and learn how to swing a kettlebell or try high intensity skipping intervals. One of the most effective ways to increase fat loss is by implementing high intensity interval training into your new workout routine.


Generally people focus on what exercise they'll be doing as well as the amount of reps and sets, but few focus on the time they take when resting in-between exercises. However this is really important. Limiting your rest periods is a great way to burn fat burn more quickly.

You should know exactly how much rest time you'll be having in between sets - if you don't you'll get side tracked talking to someone or staring into space. Then what happens is that your body has begun cooling down.

You should always have rest periods but you should actually be timing your rest periods. Depending what you are doing, I always aim to keep those rest periods short, such as 30 seconds. By keeping your rest periods short, you're keeping your heart rate up and the intensity higher. This increases your post workout calorie burn.


When people are trying to lose weight they usually focus on diet and exercise. However there is one thing that can really wreak havoc with our fat burning efforts, and that is sleep. Many people underestimate the importance of sleep. Most people don't realize just how much a lack of sleep can negatively impact your weight loss goals.

If your diet and exercise routine are spot on and you still aren't seeing results then you might want to check your sleeping habits. Yes, you want to aim for 7-9 hours each night but it's not just about the length of sleep you get, it's also about the quality.

Late night meals as well as fluids can keep you from having a good night sleep. Also watching TV as well as using mobile devices at night also plays havoc with your sleep. What happens is the light stimulates brain activity as well as interferes with the release of the hormone melatonin, which is important for sleep.

Try some of these ideas to help promote a deeper sleep. Having a hot bath before bedtime, turning off your mobile devices and TV at least an hour or two prior to sleep and making sure the temperature in your room is not too hot.


One of the most common complaints I hear regarding fat loss is people saying they are not seeing results. If you're already doing what we have covered then it could come down to your exercise routine. Most people do the same old workout, day in, day out with not much change. The body adapts to things very quickly. It does with your exercise routine as well as your diet.

So don't be shy, mix up your workout routine often. As the body adapts quickly, you need to shock your body with new challenges. My advice would be to change your program every four weeks. Or you could have two different programs and alternate them each week for around 8 weeks, and then change them. As previously stated, don't spend all your time on the treadmill. Ever wondered why you don't get sore from your workouts? It's because your body is used to the same old workload.

Try a new resistance training program or a high intensity interval training program with kettlebells or some boxing circuits. Get into the free weights instead of using machines. Or you could mix and match any of these into your own circuit. If you've been doing the same old workout for some time then you'll certainly see the difference when you mix up your exercise routine.


Most people don't realise but it's been said that the majority of people are in a state of dehydration. When people want to lose weight, they focus mostly on what they are or will be eating (which is important), but if you consider that every organ in your body needs water (yes water not an energy drink) to function, it's quite surprising that people skip this step.

If you think about it, hydration helps to curb hunger and has also been shown to boost metabolism. Which is what you want when trying to lose weight.

Not only that, but you'll sleep better, you'll have more energy and endurance, and you'll have clearer skin and eyes. You body will function better and that is important especially when trying to burn fat.

Tip: always have a bottle of water on you and make sure you drink it throughout the day.


This one is important, because if you are following a healthy eating and training plan then stick to the program. It's those who have patience and stick to the program that are the ones that achieve and succeed in their weight loss goals. Remember, you didn't wake up one morning and you'd gained 30 pounds of fat. It happened over time. And the same with weight loss, it's consistency in both diet and exercise which will get you there.

Have a positive attitude and focus on achieving your weight loss goals. See it in your mind as you've already achieve the goal weight you set out to achieve. Remember that everything starts with a thought. So if your thoughts are negative then that's what you'll get. If your thoughts are positive then that is what you'll get.

Implementing the simple tips listed here will help you a long way to achieve your weight loss goals.

So get to it, and burn the fat!

All the best,


If you know of anyone else who needs help with losing weight or to get their health back on track, please share this with them.

Top 5 Natural Baking Soda Health Remedies

By Paul Scicluna

People generally think of baking soda as an item for cleaning or cooking, but most don't know it can be used as a powerful healing tool. It's also known as bicarbonate of soda can be used as a great home based remedy for relieving everything from bug stings through to everyday ailments. Baking soda is an inexpensive household item that has been used for decades to help and improve one's health.

This household item is also a natural substance used in the human body to regulate and balance pH avoiding acid build up, which is critical to life. Sodium Bicarbonate also balances the pH of our tissues and cells and helps with oxygenation of the body.

So here's 5 natural baking soda health remedies you can implement straight away:

1. Heartburn

The majority of over the counter antacids, such as Rolaids and Tums, contain some form of bicarbonate. There is a more cost-effective and healthy way to find relief of indigestion or heartburn. Create your own antacid by mixing ½ teaspoon of baking soda with ½ cup of water. Drink this an hour or two after meals.

2. Bites, Stings and Sunburn

This is an easy way to help reduce the itchiness or stings from a bug bite or thorn from a plant, as well as being great for sunburn. To get relief from bug bites, sunburn and things like poison ivy, mix baking soda with a little water and stir it into a liquid paste. Then apply it directly to the sore.

3. Dandruff

Many commercial shampoos contribute to dandruff so try and have a break from your normal shampoo for a while and try this baking soda shampoo. Mix baking soda with a little water and stir it into a liquid paste. Then massage it into your wet scalp. After a few minutes rinse out thoroughly with water.

4. Exercise

Many people will know that feeling when they have given their gym routine a good go as they'll feel that burn form lactic acid. Try this tip out! Take a teaspoon of baking soda mixed in a glass of water before intense exercise. The sodium bicarbonate minimizes the lactic acid that builds up in your muscles. It's also been shown to minimize fatigue and due to this it can contribute to athletic performance.

5. Sore Feet

Everyone knows what it feels like she you have been running around all day, to the point your feet are aching and sore. One of the top natural remedies to help ease those aching feet is to add 3 tablespoons of baking soda to a large bowl, container or foot bath, then add warm to hot water. Stir it through and then place your feet in. Let them soak for 10 minutes. This is a natural foot soak that helps to ease sore and achy feet.

All the best,


If you know of anyone else who is looking for natural health remedies or to get their health back on track, please share this with them.

Is Your Job Making You Fat? 4 Tips To Help You Stay Trim In the Office

By Paul Scicluna

As a personal trainer and health coach, I've heard people say so many times that their health kick is going well until they get back into work on Monday mornings.

So I guess we have to ask the question... Is your job or workplace making you fat? I would say for a lot of people, yes it is, even though a majority of people would think otherwise. It's not until we dig deeper and analyze what happens in the office.

It's probably worse for the office worker as there are vending machines full of junk foods as well as sodas and the like. Not to mention your work colleagues that purchase junk food or bring bad foods into the workplace and offer them to you. The hard part is saying "no" and sticking to your plan.

I've actually even seen it in gymnasiums where the sales staff or gym floor staff are eating foods like KFC, pizza or sweet treats in front of people while they do their workout routines.

So it even happens in the fitness industry.

This is where you have to strengthen your willpower so you can stay strong and focused and stick to your plan. You'll be the one smiling in the end - not the one standing on the scales complaining that your weight hasn't gone down.

I've had clients tell me how bad, unhealthy foods are served to staff is in the corporate world; they've said that it's a daily occurrence. There are meetings they have to attend, and the foods supplied in those meetings are items like muffins, danishes and other sugar ladened sweets.

What surprises me is that the management want more productivity from their staff. Yet, what they don't understand is that feeding them with these sorts of unhealthy, processed foods doesn't help. It actually gives them a quick energy boost due to the high sugar content, but then they have a big energy crash not too long after, which lowers productivity.

Another thing I hear from people on a weight loss plan is that their colleagues constantly offer them sweets, candy and junk foods even though they know the person is trying to refrain from bad foods to try to lose fat and reduce weight.

This one comes down to jealously - simple as that. They don't want you to achieve your weight loss goals as then they'll be seen as the overweight one, and will have to try to lose weight as well. These people who are stuck in their comfort zone on the weight gain roller coaster, will try to sabotage you in your efforts to lose weight. So stay strong and don't allow them to win.

Don't think that by saying "no" to someone who is offering you junk food is rude, because it's not. If you have a goal and you want to get there, then saying "no" is just another step towards you achieving your weight loss goals.

A 100 meter sprinter doesn't stop practicing his sprints and sit on the sidelines eating junk food because some of his friends were telling him to. So neither should you. They have their goals of winning the race, the same as you have your goal of winning your weight loss challenge.

Here are 4 tips to help keep those temptations away whilst at the workplace.

Tip 1

This is a great one that I personally use all the time when someone offers me junk foods. It's simple, and once you get use to saying it you'll see that it is quite empowering. Say it with conviction and certainty so once you've said it, that's it.

You just say "No, I'm fine thanks." And go on with what you were doing. If they say... Oh go on, it's only one. Just shut it down. "No seriously, I'm fine thanks."

You don't have to go into a full on conversation about why you don't want it or that you are trying to be healthy, and are watching what you're eating. You know why you are saying no. Don't enter into a debate. The more you talk to them the more likely you will succumb to temptation. Just say "No, I'm fine thanks." And go on enjoying the rest of your day knowing that you empowered yourself to say "no", and you won.

Tip 2

Always take your own healthy packed food into work with you. The reason I suggest this is that the people who buy their food are the ones that often end up snacking on bad unhealthy foods. Some of them end up eating bad foods right throughout the whole day. Studies have shown that people trying to lose weight, who take their own healthy food in with them to work were able to lose far more weight than those who purchased their meals from cafes or restaurants.

This is due to the fact that if you have a healthy packed lunch that consists of a morning snack, lunch and afternoon snack you pretty much have all your meals covered so you don't need to buy any additional food. Plus, at least you can knowingly control what goes into your foods. For example, just because you have a salad doesn't mean that it's healthy. Many salads contain processed dressings that contain bad fats, food additives and much more.

So plan out what you will take with you for your lunches and snacks, and prepare it the night before so it's ready when you leave in the morning. Also mix it up a bit. Don't have the same old boring meals as that's when you get tempted to have something bad. Variety is the spice of life. So mix up your healthy meals and you'll have plenty of people at work saying they wish they had what you are eating.

Tip 3

Stay away from the lunch room, kitchen or areas where junk foods are on offer. You don't want temptation to get the better of you. Maybe in a few weeks when your willpower is stronger and you can laugh in the face of temptation.

Go outside and sit in the sun and eat your lunch. Get some fresh air instead of sitting inside the office breathing in that unhealthy stale air. Or if it's raining, try sitting near a window so you can eat your healthy lunch while looking out the window, instead of looking at your computer, work cubicle or the lunch room.

And if you are a social butterfly and need to have lunch with friends or work colleagues, make sure you have Tip 1 ready to use if you need it!

Tip 4

Find support. You'll be surprised at just how many people are trying to lose weight these days. I'm sure that there are plenty of people at your workplace who are trying to drop a few pounds.

So instead of being surrounded by those who are trying to sabotage you, go out of your way to find others who are aligned with what you are trying to achieve.

You can eat lunch together and discuss or swap some of your best recipes to help each other achieve your weight loss goals. You could also go for a walk after you've finished lunch. Even if it's only ten minutes, it's going to benefit you on your weight loss journey.

One Thing To Remember...

Just remember that your job or workplace doesn't have to make you fat. You can achieve your weight loss goals. Just take it one step at a time. Don't let others tempt you into eating things that will only sabotage your goals.

Be strong, stay focused and learn to say "NO," and you will get to your weight loss goals.

You can do it... I know you can.

To great health,

Paul Scicluna

Are These Food Ingredients Causing Unsightly Cellulite?

By Paul Scicluna

Cellulite (also known as adiposis edematosa) has been a hot topic for a long time but all for the wrong reasons. It has been driving women crazy for centuries, trying to work out how to get rid of cellulite.

The word cellulite, from the French, from cellule meaning "a small cell" was first used around the 1920's in Europe by beauty and spa business owners to promote their products and services. It started appearing in English publications around the 1960's. It was to describe the shadowy, dimpled and bumpy appearance of skin in the lower body of those who suffer from it.

Those beauty spas wanted to make money from those with cellulite all those years ago and nothing has changed. And as many women will know, all these lotions, potions and miracle cures never seem to work. To get rid of cellulite there's no point in rubbing on creams, gels and lotions or go on a trip to the beauty spa. So save your money and stop using these products and services for a cellulite cure.

What if you could be causing cellulite or exacerbating the problem due to certain foods in your diet?

More and more people are consuming processed foods. I know it's convenient but I've said for years that when it comes to food, convenience kills.

Processed foods contain so many chemicals, flavorings, colorings, enhancers, preservatives and many other additives that should be avoided if you care about your health and beauty.

So many of these additives and chemicals can imbalance your hormones and negatively impact your overall health. Hormone balance is vital for good health and very important to keep your body fat in check. From a beauty perspective, hormones are also responsible for everything from skin texture and tone, through to shape and firmness.

Try and avoid as many additives and chemicals by eliminating processed foods as much as you can. This is the most important step. You can easily achieve this by choosing fresh and natural ingredients.

It's also good to know some of the harmful ingredients that you should avoid when you are buying processed and packaged food items.

Below are some ingredients that are added to many processed foods and should be avoided:

1 - MSG (monosodium glutamate)

2 - Acesulfame Potassium (Acesulfame K or Ace K. European Union: E950)

3 - Aspartame

4 - Sucralose

These additives have been show to do all sorts of thing to the human body from imbalance your hormones to tricking your body into storing more fat - not less.

When reading the ingredients list, if you see "emulsifier", "conditioner" as well as "stabilizer" on any ingredient label, then you might want to give that product a miss. You'll be surprised just how many food items they are in.

So if you avoid these food chemicals combined with a good workout routine, your hormones will benefit, resulting in less fat being stored on your body.

To great health,

Paul Scicluna

Top 4 Tips On How To Stop Overeating and Increase Fat Loss

By Paul Scicluna

Most people don't think they overeat but overeating is a huge problem, especially when it comes to weight loss. It's not entirely your fault as most people have actually been educated to overeat from a young age.

Most of your parents would have been raised on 3 square meals a day... I've been saying for years that 3 square meals have made the country round. Seriously, the numbers of people who are overweight as well as obese have skyrocketed. More than likely you have also fallen into the category of eating 3 square meals a day.

When you go to a restaurant, the servings could seriously feed 3 people. But no, we pack most of it in as we have also been taught to not waste food.

So overeating is a normal process of our lives that we don't even think about as it's been the normal way of eating for most people.

However, to lose weight you need to burn more calories than you consume. There are tricks and tips that you can use throughout your daily routine. I've shared my top 4 tips on how to  stop overeating and help you get to your weight loss goals quicker.

1. Fluids

Yes I know, I'm always going on about water, but for good reason. Hydration is not just critical for good health but also for weight loss. Most people don't realize that many of those hunger pains you're getting are not that your body wants food - more to the point your body is crying out for water. We don't recognize this but it's true. It's said that around 90% of the western world are in a state of dehydration.

So the next time you are feeling those hunger pains drink a glass of water and wait 10 minutes. You'll see that many times those hunger signals will go away. You can also do this before a meal. 10 minutes before each meal drink a glass of water as this will not nay hydrate your body, it has also been shown to minimize the amount of food you eat, which is one of the best ways to lose weight.

2. Eat Frequently

Before I mentioned that 3 square meals a day has made the country round... so how many meals are you meant to be eating? Well nothing is set in stone as everyone's body is different. However, studies have shown that those who eat more frequently tend to consume a smaller amount when eating. They also have more stable blood sugar levels and have a higher metabolism. Again this is great for burning fat.

This may be confusing you, as we've gone from 3 meals a day to 4 to 6 meals a day? Yes you are reading that right. I'm talking about small meals not the usually larger meals we would have when just eating the 3 main meals we are so used to. Your body needs energy throughout the day, not just 3 times a day.

Eating smaller amounts more frequently keeps your metabolism up and the energy going in throughout your day. This keeps your engine running so you don't get those mid morning and mid afternoon energy slumps. Eating more frequently will definitely help you reach your weight loss goals.

3. Portion Size

One of the most asked question I get is about portion size. This is one area where most people get it wrong. Like I was saying before, it's not entirely your fault as so many of us were served large portions from a young age and that hasn't changed. The majority of restaurant portions could feed 3 people. This is not good if you are trying to burn fat from your body. Remember that if you aren't burning those calories your body will store them as fat.

An easy way to gauge your portion size is to use a small salad or bread plate. Not a dinner plate. The problem with serving a small portion of food on a dinner plate is that psychologically we see it as not much food on a large plate. However when you are using a side or bread plate that same amount of food fills the smaller plate up and so we see it as a full plate of food. So this will not help to reduce fat fast!

A tip here is to not pile the food up on your plate either. Serve it up like you would on a normal dinner plate and eat this sized meal more frequently such as 4 - 6 times per day. Remember that if you are trying to lose weight then you need to keep your portion sizes in check, because whatever calories you don't burn up will be stored as fat.

4. Chew Your Food

We are all in such a rush these days that so many of us don't even sit down while we are eating, we eat on the run. This is seriously not good as when you are rushing to eat, you scoff down your food without hardly chewing it. This places extra strain on your digestive system but it also has a more sinister effect if fat loss is what you are after. Studies have shown that when you inhale or bolt down your food you generally eat more than you would if you were sitting down and taking your time to enjoy their food.

In humans, digestion actually starts in the mouth. This is why chewing your food properly will benefit your body. It takes your body time to register when it's filling up, so by eating more slowly and chewing and savoring each mouthful you will actually eat less. And this is a great helping hand for your weight loss efforts.

So take the time to implement these tips into your daily routine as it will certainly help when it comes to helping you reach your weight loss goals.

To great health,


Now is the time to start looking after yourself - you deserve it! Excess weight is doing more damage to your body than you think. Find out more here and get a step-by-step solution to improve your health dramatically...

If you know of anyone else who needs help with losing weight or to get their health back on track, please share this with them. Many thanks!

4 Tips For Clean Eating

By Paul Scicluna

I'm sure you have heard of the term "Clean Eating" as it has been doing the rounds for some time now. You can find everything from clean eating blogs right through to clean eating magazines. A question I get asked a lot is "what exactly is clean eating?"

Well to me, to eat clean isn't just about eating it's more to do with a lifestyle change, not some fad diet or a hopeful quick fix.

Many of the authors and bloggers of clean eating may have different views or opinions, however the founding principles of the clean eating way of life are the same. So read on as below are 4 tips that you can use to incorporate a clean diet into your life.

1. Processed Foods

Probably the foundation principle of the clean eating way of life is to remove processed and pre-packaged food and drink items from your life. Whether your reasons for wanting to eat clean are to improve your health and wellbeing or weight loss, ditching the processed foods and drinks will be essential.

The reason for this is that to have a clean diet means to eat from mother natures table - the fresher the food items the better. This means that you will be consuming less artificial colours, flavors, preservatives, emulsifiers, enhancers and other additives. So this can only be a good thing not only for your health but also for your weight loss efforts.

2. Local Foods

As previously mentioned, clean eating means to be eating more fresh foods and minimal to no processed foods. So what about pesticides? Buying organic is not affordable for everyone, but the non-organic options are generally grown with pesticides and other potentially harmful chemicals, many of which have been shown to cause havoc with hormones. Below is a list of the most heavily sprayed fruits and vegetables so if you can buy these organic then that's better than nothing:

Apples, Celery, Cherries, Tomatoes, Cucumbers, Grapes, Hot Peppers, Peaches, Potatoes, Spinach, Strawberries, Bell Peppers or Capsicum.

So incorporate these foods into your clean eating recipes.

I always recommend being locally grown and in season. The reason for this is anything local will be fresher as it doesn't have to come from the other side of the world. Also we are actually meant to eat in season as well. Apples for example don't grow all year round, so they are coming from far away lands and who knows how long they are stored for. I've been told that some apples can be up to 12 months old when you buy them.

The result is that the nutritional value of these items will be significantly less. So why pay for something when you're not even going to reap the full benefits? If you're going to eat clean then you may as well do it right.

Therefore buying locally grown and in season is always best and if you can buy organic.

3. Portion Size

Eating smaller portioned meals more frequently throughout the day is a much healthier option compared to the old standard of the 3 larger meals a day.

Having hours pass in between meals brings on energy peaks and troughs due to blood sugar fluctuations. It has also been shown to slow down your metabolism which is not good if you are trying to lose weight. This can also cause people to snack on bad foods and overeat as well.

Eating 4 - 6 smaller portioned meals more frequently throughout your day is actually quite easy. Just plan out what your healthy meals will be and prepare them and take them with you. This way you won't be tempted to snack on bad foods or drinks.

4. Simplify

Have you ever noticed how large some ingredients are on packaged foods? Yes isn't it ridiculous. Most of the time you have no idea what these ingredients are anyway, as they are either massive words that you can't pronounce or it's just a code... like you were just meant to know what that code meant.

Have you ever wondered why an orange doesn't have an ingredient list? That's right, it has over 4,000 phytonutrients (plant nutrients) yet there is not ingredient list. So what does that say for the so called processed foods? And that includes "natural health" foods in that list as well. The fewer ingredients the better.

To eat clean doesn't have to be a chore, it's actually quite simple. Eat mainly unprocessed foods and drinks will do wonders for your body not to mention for your weight loss efforts if that is what you are aiming for.

To great health,


For more helpful tips and information to accelerate your health to a totally new and vibrant level go to

If you know of anyone else who needs help to get their health back on track, please share this with them.

Paul Scicluna:
No. 1 International Best Selling Author, and Health, Fitness and Weight Loss Expert

5 Mistakes That Keep You Fat

Want to lose weight? Then stop making these mistakes.

By Paul Scicluna

Throughout life we all seem to pick up some bad habits here and there. The problem is that if we don’t recognize them they will trip us up, especially when it comes to weight loss. If you want to burn fat and not gain it then we need to identify behaviors that are stopping us from losing weight.

Unless you have really good willpower, don’t try and kick these behaviors all at once. Try and kick one or two and once you have control of them, then move on to the others.

There is lots of research and studies that show that we have only so much willpower. So trying to break several bad habits at once might be overwhelming. However, if you follow a slow elimination approach, you'll increase your odds of burning fat form your body and keeping it off for life.

1. TV Eating

Eating in front of the TV has become more prevalent these days. Once upon a time meals were only eaten at the kitchen or dinner table. You’re ingesting calories while burning none.

Studies have shown that people who eat in front of the TV consume up to 300 calories more than those who don’t.

If you want to watch TV, have a rule in place such as you have to exercise before you watch the TV or even do workout routines in front of the TV. So try and break this habit and keep food times away from the TV.

2. Skipping Meals

Studies have shown that not eating can interfere with your body's ability to control your appetite. It has also been shown to mess with your willpower, and this is not good when you are trying to lose weight. Skipping meals or healthy snacks affects many areas of your body, from slowing your metabolism to brain function. Your brain runs on glucose. And as self-control comes from your brain, if you skip a meal or a healthy snack, your brain may have limited willpower to say no when temptation to an unhealthy treat shows up, or when your hunger pains are driving you mad.

This is why skipping meals is not a good idea. Your brain needs fuel to help keep your willpower strong and keep you on track with your healthy diet.

So make sure you spread your meals evenly throughout your day so you have enough healthy food to keep your body function well and on track to your weight loss goals.

3. Pace Your Eating

If you watch most people eat these days, they bolt it down without hardly taking the time to chew their food. This is the perfect setup for overeating.

When people eat fast, they can pack a lot more food in before their stomach starts sending them signals that it’s full and to stop eating. This is a big problem as you have now consumed way more calories than your body actually needed. If your body doesn’t burn those calories then they’ll be stored as fat.

Studies have show that those who eat slowly have higher levels of fullness causing hormones, which signal the brain to stop eating when you’re full, than those who eat fast.

If you’re in a rush then try and slow down before you start eating. Take your time and enjoy your food, and eat it more slowly. Savor it. This will allow your body the time it needs to prevent you from overeating and it can send your brain the signal to stop eating when you're full.

Being mindful while you are eating at each meal time will result in less weight gain over time.

4. Weekend Bingeing

The weekends are great at sabotaging your weight loss efforts. This is where you need that willpower to stay strong. A weekend of bingeing on burgers, fries and the like has been shown to trick the brain into overeating on Monday and Tuesday. So where you think your in control and keeping your healthy diet to the weekdays, studies have shown that might not be happening.

You don't have to go cold turkey on the weekends. I always say that your reward for a healthy week should be one cheat day, but definitely not an entire weekend. That’s because your good efforts towards your weight loss goals from the previous week will be lost. And when I say one cheat day, I don’t mean an entire 24 hour period. I am talking about one wake cycle. For example, from when you wake up on Sunday morning until you go to bed Sunday night. That’s one wake cycle.

Also when you are on your cheat day, don’t go mad. If you’re going to have some pizza that’s fine, but you don’t need to eat a whole large pizza or a whole cheese cake. Enjoy your cheat day but don’t binge on your cheat day.

5. Alcohol

If weight loss is your goal then minimizing alcohol is a must. Notice I said minimize. If you have one glass of wine a couple of nights a week, that is not going to sabotage your weight loss goals. However having big nights out on the weekend will definitely sabotage the fat burning process. Try this out to see how many calories you drink during the week or when you are out. Write down how much beer, wine, or spirit drinks, including any sodas you are mixing with. Then calculate the calories. This process shocks most people.

Someone having just two beers per night can be adding more than 2,000 calories to their weekly calorie intake. That’s like adding an extra days worth of calories to your weekly intake and how are you going to burn that off? That could be an extra 3 trips to the gym for some people. So it’s not the quickest way to lose weight. Also when people are drinking alcohol they usually make bad food choices. These two seem to go hand in hand. This is certainly not a good weight loss plan.

If you have good willpower then why not try quitting alcohol for a week or two? You’ll be surprised at how good you feel. I’m sure you’ll also notice the weight loss if you’ve also kept to a healthy diet. So like I said, at least try and minimize your alcohol consumption so you don’t sabotage your weight loss efforts.

Take a step by step approach to eliminating these habits from your every day life. It will definitely help to improve your body’s fat burning process and will help you to achieve your weight loss goals sooner.