This document provides 11 tips for speeding up weight loss. The tips include changing one's mindset, eating more protein and fiber, counting calories, avoiding refined sugar, planning meals, choosing enjoyable exercises, working with a personal trainer, getting proper rest, drinking more water, and cooking with coconut oil. Following these tips can help one lose weight by reducing calorie intake, staying active, and creating a supportive environment for weight loss success.

1. 11 Tips to Speed Up Weight Loss Today!
By Tashan Brown
Disclaimer
This report has been written to provide information to help you
lose weight. Every effort has been made to make this information

2. 11 Tips to SpeedUpWeightLossToday! 1
as complete and accurate as possible. However, there may be
mistakes in typography or content.
Also, this report contains information on weight loss only up to the
publishing date. Therefore, this report should be used as a guide –
not as the ultimate source of information on the topic.
The purpose of this report is to educate. The author does not
warrant that the information contained in this report is fully
complete and shall not be responsible for any errors or omissions.
The author shall have neither liability nor responsibility to any
person or entity with respect to any loss or damage caused or
alleged to be caused directly or indirectly by this report.
Copyright © 2017 – Tashan Brown.
All rights are reserved. No part of this report may be reproduced
or transmitted in any form without the written permission of the
author.
About the Author
Tashan Brown lives in Toronto, Canada and has been athlete and
fitness enthusiast for over 10 years. With a great passion for
health & fitness Tashan is giving his knowledge on what he can do

3. 11 Tips to SpeedUpWeightLossToday! 2
to make you reach your goals to make sure you are happier and
healthier.
Table of Contents
• Introduction Page 5
• Chapter #1
Tip #1: Change your mindset Page 6
• Chapter #2
Tip #2: Eat more protein Page 7
• Chapter #3
Tip #3: Cook with coconut Oil Page 8

4. 11 Tips to SpeedUpWeightLossToday! 3
• Chapter #4:
Tip #4: Eat more fiber Page 9
• Chapter #5
Tip #5: Keep count of calories Page 10
• Chapter #6
Tip #6: Avoid refined sugar Page 11
• Chapter #7
Tip #7: Plan your meals Page 12
• Chapter #8
Tip #8: Choose exercises you enjoy Page 13
• Chapter #9
Tip #9: Work with a personal trainer Page 14
• Chapter #10
Tip #10: Get the proper amount of rest Page 15
• Chapter #11
Tip #11: Drink more water Page 16
• Conclusion Page 17

5. 11 Tips to SpeedUpWeightLossToday! 4
Introduction
One of the challengesmillionsof individualsstrugglewithonadailybasisiseithermaintainingor losing
weight.Thiscanindeedbe hardto do,and the keyto your successmayrest ineducatingyourself on
howto get itdone withgreaterease.It’sa fact that 78 millionAmericanshave beendiagnosedwith
beingobese.Unfortunately,there are numerous healthproblemsthataccompanythisstatusand
workingtoreduce the chancesof it happeningtoyouare critical to your health.Beingaware of both
triedandtrue tipsthat can provide youwiththe information youwill needtogethealthyandstaythere
duringyourlifetime.

6. 11 Tips to SpeedUpWeightLossToday! 5
Chapter #1
Tip #1: Change your mindset
One of the mostimportantthingsyoucan do to aidyou inyour weightlossbattle istohave the right
mindset.Thiscanallowyouto embrace the changesyouwill have tomake to shedthe necessary
amountof weight.
It’simportantto start to thinkof all the healthbenefitsyouwill be able toachieve whenthe numberon
the scales begins to move downward. Some of the advantages of reaching your ideal weight are listed
below:
1. Lowercholesterol –Ensuringyouhave lessfatinyour bodyisone of the first thingsyoushould
do.This numbercan be testedbyhavinga cholesterol test,andit’sessential tohave areadingthat is
belowatotal of 200. Decreasingthe amountof bodyfat you have isan efficientwaytohave a better
cholesterol reading.
2. Lesschance of diabetes –Beingable to reduce the chancesof havingdiabetesissure tobe well
worththe effortyouputforthtowardsweightloss.Thiscanbe a devastatingdiseasetohave andwill
require the rightamountof medicationandtreatmenttoovercome.
3. Reducedcancerrisk – One of the mostchallengingtypesof sicknesstohave iscancer.Thiscan
overtake yourhealthandcause youa lotof stressanddiscomfortwhenitcomestogettingthe proper
treatment.
4. Decreasedbloodpressure –Keepingyourbloodpressure inthe rightrange will allow youto
have a healthierheartandwardoff the possibilityof heartdisease.The keytofeelingyourbestand
havinga higherqualityof life will restinhavingabloodpressure readingthatistypically120/80 and
losingweightcanhelpyouachieve this.

7. 11 Tips to SpeedUpWeightLossToday! 6
It shouldbe muchlesschallengingforyouto stickto yourdietwhenyoubeginwiththe rightmindset.
Merelyrememberall of the healthbenefitsthatwill accompanydoingso,andthisissure to make your
joba mucheasierone.
Chapter #2
Tip #2: Eat more protein
Studiescontinue toshowthatyouwill feel fullerandlesslikelytoeattoomuch if youenjoya dietthat
has enoughproteininit.Keepinmindwomenshouldaimfor46 grams of proteineachdayand menwill
wantto get in56 grams of proteinona daily basis.
The good newsisthere isa varietyof waysyou can incorporate more proteinintoyourdiet.Of course,
eatingmore leanmeats,suchas hamburgerandsteakcan helpyoureachyour goals.Addingchicken,
fishor tunato your plate isanotherwayto up your proteinintake.
If you aren’ta meat loverandstruggle toget the rightamountof proteinfromthe foodyoueat,you can
alwaysaddwheyproteintoyour day.Justa scoopof thisproductwill enable youtoenjoyupto30
grams of proteinalone andissure to helpyouhave more energythroughoutthe day.

8. 11 Tips to SpeedUpWeightLossToday! 7
Chapter #
Tip #3: Cook with coconut oil

9. 11 Tips to SpeedUpWeightLossToday! 8
Workingto reduce the numberof caloriesyougetinyour dailydietissure tobe the keyto aidingweight
loss.Thiswill meanusingthe rightproductstocook withand eatingthe bestthingsforyourhealth.
Takingtime to cookwithcoconut oil couldbe one of the ideal waystoreduce calorieswhencooking
certainthings.Thisoil onlyhasaround120 caloriespertablespoonbutoffersyousome advantagesto
choosingitoverothers,andsome of these are below:
1. Improvedskin –If youwant to have glowingskin,youshouldeatthe rightthingsandavoid
manyof the wrongones.Thisoil can helpyourskinlookitsbestwhenyouconsume iton a dailybasis.
2. Convertscholesterol –The good newsisaddingthisoil toyour dietisitcan helpconvertthe bad
cholesterol inyourfoodtothe good.Thisis one of the significantadvantagesof addingthistastyoil to
your day.
3. Reducesbloodpressure –One thingyouwill wanttobe sure to dois to have a healthyheart.It’s
ideal tohave your bloodpressure checkedonaroutine basistoallow thistohappen.Choosingthisoil
can be helpful inkeepingthisessential vital inthe rightrange.
4. Decreasesinflammation –The keyto alleviatingpainanddiscomfortmayrestinreducing
inflammationinthe body. Feelingwell will encourageyoutobe more active and stickto yourweight
lossgoals.
5. Reduce cancerrisks – Workingto ensure yourhealthisworthmostany effortyoumaymake.
The good newsisaddingcoconutoil to yourdietcan helplowercancerrisks.
Addingaslittle asone to twotablespoonsof coconutoil perdayto your dietmayallow youto enjoy
betterhealthbenefitsandcouldassistwithyourweightlossefforts
Chapter #4
Tip #4: Eat more fiber
Addingthe rightamountof fiberto yourdietisone of the waysyou can reduce yourhungerand maybe
helpful inyourweightlossgoals.The goodnewsismanyof the foodsyoushouldeatforgreaterweight
lossare full of fiber.

10. 11 Tips to SpeedUpWeightLossToday! 9
For instance,fruitsandvegetableshave agreatdeal of thisingredientsandyou’re sure toenjoybetter
healthwhenyougetthe recommendedfiberinyourdiet.Studiesshow womenshouldaimfor25 grams
of fiberandmenshouldn’tgetanylessthan30 grams perday.
Otherbenefitsof eatingmore fiberincludeassistingwiththe loweringof yourcholesterol.It’sessential to
keepthisreadinginthe rightrange for optimal healthandtohelpwithwardingoff heartdisease.
Fibercan alsoallowyouto have smootherbowel movementsandendure lessconstipationeachday,as
well.Beingable tohave more comfortable bathroomvisitsmaybe the motivationyouneedtoaddthis
ingredienttoyourdiet.
Chapter #5
Tip #5: Keep count of calories
You mustbe able toreduce the numberof caloriesyouconsume eachday if youwant to lose the
necessaryamountof weighttofeel yourbest.Thiscanbe hardto do unlessyoukeeptrackof all the
thingsyou’re eatingthroughoutthe day.
One of the bestwaysfor you to do thisisby keepingafoodjournal thatallowsyoutoknow exactlythe
foodsyou’re consumingandthe caloriesyou’re eating. Of course,youmayfindthatyou’re much likely
to be more mindful of the thingsyoueatwhenyouhave to keeptrack of these.
Of course,there are numerouswaystohelpyouachieve thisgoal these days.It’seasytologonline and
finda website thatwill allowyoutokeeptrackof whatyou eateach day.

11. 11 Tips to SpeedUpWeightLossToday! 1
0
The good newsiswhenyoudo use a website foryourcalorie counting,youwillbe able toeasilysee the
amountof protein,carbs,andfat that isineach food.It’simportantto know the nutritional valueof the
foodsyou’re eatingtoaidin yourweightlossgoals.
Chapter #6
Tip #6: Avoid refined sugar
One thingyouwill needtodois to reduce refinedsugarasmuchas possible foryourdiet.Thiscanbe
hard to do butthe resultsare sure to be worthwhileanddoingsowill helpyourweightlossefforts
much.
Sugar istoxicto the bodyand a greatplace to start if you wishtobe healthier.There are manyother
waysto helpyougeta sugar fix thatisall natural.
For instance,apiece of fruitisa greatway to enable youtoenjoythe taste of sugar withoutall the
chemicalsandcaloriesthat accompanymost sweets.One thingyoucandois cut up a varietyof fruits
and keepthese inyourrefrigeratortoenjoyratherthanhavingsomethingthatisunhealthyandfull of
calories.

12. 11 Tips to SpeedUpWeightLossToday! 1
1
Chapter #7
Tip #7: Plan your meals
Takingtime to planwhatyou will eatissure to be one of the ideal waystohelpyoustickto your diet.
You can evencookspecificitemsaheadof time andputthese inthe freezer.
Are you tiredof grabbinganythingyouwantbecause you’re continuallyfightinghunger?If thisisthe
case,you maynot be eatingall the right foods.
It’sessential tofill uponfoodsthatare highinprotein,low infatand caloriesandthat are nutritionally
dense.Thiswill require the rightamountof planningandeffortonyourpartto achieve.
It can be hardto make the bestfoodchoicesif you’re tootiredtocook aftergettingoff workand having
thingsreadyforyou to eatcan be helpful.Be sure topickupall the stuff youneedatthe grocerystore
duringone visittomake thisentire processa mucheasierone foryou.

13. 11 Tips to SpeedUpWeightLossToday! 1
2

14. 11 Tips to SpeedUpWeightLossToday! 1
3
Chapter #8
Tip #8: Choose exercises you enjoy
The ideal wayto helpyoushedexcessweightis bystayingactive. Infact,many studiessuggestyou
shouldaimto getin at least150 minutesperweekof cardiovascularactivityif youwantoptimal health
results.
It’simportantto selectexercisesyou enjoydoingratherthandreadtobe sure youget these done daily.
Beloware some activitiesyoumaywanttomake a part of your week:
1. Jogging– If you’re ingoodhealthanddon’tsufferfromanyknee problems,youmaywantto
considergoingfora jog.This isan ideal wayto helpyouburna lot of caloriesinthe shortestamountof
time anddecrease yourchance of beingoverweight.
2. Walking- Regardlessif you’re goingforapowerwalkor a stroll aroundthe block,youcan burn
caloriesata steadierrate bymerelygettingmoving.One of the substantialadvantagesof walking
includesyoudon’tneedanyextraequipmenttodoso.
3. Strengthtraining– Liftingweightsissure tobe one of the top waysto keepyourbodyin shape
and helpyouavoidsaggyskinin the process.Of course,you will needtohave the rightequipmentfor
doingthis,andit’sa goodideato joina gym.
4. Interval training–Goingat youraverage pace for a few minutesandthenuppingtoa much
fasterone isan efficientwaytoshedexcess pounds.Thisisone thingyoumaywant to try doingif
you’re ingoodhealthanddon’thave a lotof weighttolose.
The main thingyouwill wanttodo isto findan activitythatyou enjoyandwill worktoinclude inyour
day.This isthe keyto getting ridof excesspoundsandworkingtoenjoyoptimal healthinthe process.

15. 11 Tips to SpeedUpWeightLossToday! 1
4
Chapter #9
Tip #9: Work with a personal trainer
There’snodoubtthat one of the mostsignificantchallengesof weightlossisfightingthe battle all by
yourself.Thisislessthandesirable formostpeople,andyoumayfindthatyou soongive intotemptation
and have a lack of motivation.
One of the mosteffective waysforyoutohave a chance at highersuccessisbyenlistingthe assistance
of a personal trainertohelpyou.Thisprofessional hasthe expertiseandthe knowledge tohelpyou
reach yourweightlossgoalsandwill be there tomotivate youthroughoutthe process.
Havingan accountabilitypartnerissure tobe one of the top waysto reach yourweightlossgoalsand
workto avoidmany of the pitfallsmanypeopleendure.Additionally,youmayfindthe costof this
service provideriswellworthitwhenyoubegintoshedthe weightandstartto feel yourbest.
Takingthe time to findthe perfect trainerforyoucan be done byspeakingtothe managerat your local
gym.There are sure to be some individualsthatcanwork to helpyoumeetyourweightlossgoalsthat
do have the expertisetodoso.
Chapter #10
Tip #10: Get the proper amount of rest
It’sessential toyourwell-beingtosleepenougheachnight.Thiswillallow yourbodytorecoverandbe
able to face the nextday withthe energyyouneedtoaidinyour weightlossefforts.
Studiescontinue toshowadultsneed 7-9hoursof sleepona nightlybasis.It’sinyourbestinterestto
aimfor thisamountto allowyouto lose the weightyouneedandtofeel yourbest.

16. 11 Tips to SpeedUpWeightLossToday! 1
5
There have beenmanystudiesthathave thoroughlyprovenfailuretogetthe adequate sleepeachnight
may resultinlessweightlossandcouldevenpreventyoufromlosingthe excesspoundsforsuccess.
It’scritical to turn off yourcomputeror televisionacouple of hoursbefore goingtobedto increase your
chance of gettingthe sleepyourbodyneeds. Anothergreattipyouwill wanttodois avoideatinga
heavymeal priorto bedtime ordrinkingcaffeine.Doingeitherof these thingscouldcause youtostay
awake duringthe night.
Chapter #11
Tip #11: Drink more water
One of the waysyoucan benefityourhealthingeneral andaidyourweightlosseffortsisbygetting
more waterin yourday. It’sa great ideato aimfor 8-10 glassesperdayto helpremove the toxinsfrom
your body.
Keepinmindthatdrinkingwatercan alsobe extremelybeneficial fordecreasingyourappetite andthis
ispreciselywhatyou’ll needtoshedthe excesspounds.Youwill wanttobe sure to have a glass of water
beside youduringall time sothe day.
Drinkingwaterbefore andinbetweeneach meal will allow youtofeel fullerandthisisthe keyto eating
lessandworkingto helpyourbodystaywell-hydrated.
The keyto reachingyour fitnessandweightlossgoalswill restinthe amountof discipline youhave and
the willpoweryouputforthto do so.Gettingstartedisthe hardestpart for manyindividualsandmaybe
challengingforyou. However,once youbegintosee progress,youmayhave more motivationtohelp

17. 11 Tips to SpeedUpWeightLossToday! 1
6
youreach your weightlossefforts.It’sinyourbestinteresttoconsultwith amedical professionalinyour
area that will identifywhatyouneedtoweighforoptimal healthresultsandthenworktowardsthis
number.Youcan make weightlosspossiblewiththe rightattitude,tips,andmindset,sogetgoing
today!
Conclusion
The keyto reachingyour fitnessandweightlossgoalswill restinthe amountof discipline youhave and
the willpoweryouputforthto do so.Gettingstartedisthe hardestpart for manyindividualsandmaybe
challengingforyou. However,once youbegintosee progress,youmayhave more motivationtohelp
youreach your weightlossefforts.It’sinyourbestinteresttoconsultwithamedical professionalinyour
area that will identifywhatyouneedtoweighforoptimal healthresults andthenworktowardsthis
number.Youcan make weightlosspossiblewiththe rightattitude,tips,andmindset,sogetgoing
today!

18. 11 Tips to SpeedUpWeightLossToday! 1
7
Recommended Resource

19. 11 Tips to SpeedUpWeightLossToday! 1
8
If you’re ready to start changing your life have a look at this great
program which is geared towards rapid weight loss.