Dr. Ian Smith's Weight Loss Plan for ladies Over 40

News! Sticking to any diet leads to a metabolism slowdown that stalls weight loss for ladies over 40. The genius fix: Dr. Ian Smith's new 'confuse it to get rid of it' plan powers off fat fast-and forever!

Have you attempted to consume a diet simply to cheat a couple of days in? Have you successfully lost weight however gained everything when you eased up on a super-restrictive plan? You're not alone! The sad truth is, most diets don't work – and new science shows that is because they're far too strict and regimented. In fact, scientists in the National Institutes of Health report that consistent restrictive dieting actually has got the reverse effect-slowing metabolic process and which makes it twice as a hardship on the body to drop excess pounds.

It turns out that rigid dieting pushes the body into a rut, says Harvard-educated physician Ian Smith, M.D., anchor host from the syndicated television show The Doctors. “The body's number one goal is to be efficient, therefore it learns how you can adapt to every scenario you throw in internet marketing,” he says. Knowing exactly how much energy it must perform its daily functions, your body burns just enough calories to help keep it going and stores the remainder as fat for any possible emergency. Also it only takes 21 days of the regimented routine for the body to adapt this way. So regardless of what type of plan you're on-whether it's keto or vegan-your body will acclimate, your metabolism will slow and weight loss will stall.

Determined to assist women overcome weight-loss intolerance, Dr. Smith dug in to the research and made a three-pronged plan built on the first step toward three science-backed approaches. Each technique is effective on its own, but combining them stops against acclimating to maximise the fat-blasting results. “Every week is different. It doesn't give your body the opportunity to become acclimated to some consistent type of eating,” says Dr. Smith, who developed a three-week plan exclusively for FIRST that combines these approaches:

1. Every week of Dr. Smith's plan includes time-restricted eating to regulate fat-storage hormones. You'll eat all of your meals inside a 10- or 12-hour window. Also known as intermittent fasting, this drives weight loss by lowering levels of insulin, the hormone that instructs fat cells to hold on to their stores of excess energy, explains Dr. Smith. Without insulin, your body dips into fat for energy.
2. Eating mostly plant-based meals optimizes hunger hormones. You'll get lots of nutrient-rich, fiber-filled foods, which trigger the mind to release hunger-dampening hormones. “Fiber slows digestion, making you feel full longer,” Dr. Smith explains. That's an advantage that increased dieters' weight loss by 400 percent inside a Spanish study.
3. Switching up calorie intake revs metabolism. One week of the routine, you'll consume a low-calorie diet two days per week (800 calories a day maximum) and a higher-calorie diet (as much as 1,600 calories) the other five days. This throws the body off-kilter in a way that stimulates fat burning. Indeed, Nz researchers discovered that this approach doubles fat loss compared to diets that decision for steady calorie consumption.

Women following Dr. Smith's latest plan drop up to 11 pounds per week. Just ask 47-year-old Stacie Ickes, who partnered together with her sister and mom to test Dr. Smith's new plan. “Intermittent fasting helped keep my metabolism on its toes,” says the preschool teacher. “Changing every once in a while shakes your system. I never had a week where I gained.”

Weight loss is just the beginning! “I turn to the future now, and that i feel you can be healthy,” cheers Stacie, who is sleeping better and feels more energized along with having lost 38 pounds. Says Dr. Smith, “Most of us gauge a diet's success through the number around the scale, even though that's important, my plan helps with regards to living better and longer. I keep talking with people who've lowered their blood-sugar levels to begin having their diabetes medication cut in half. I've heard from others who've lowered their cholesterol and feel amazing.” Prepared to start? Read on!

Dr. Smith's 3-Week Plan (Exclusively for First For Women!)

Combining intermittent fasting with alternating food formulas is really a surefire method to boost metabolic process and turn off the pounds. “When you take one program that's powerful and combine it with another program that's powerful, in effect, you're attacking weight loss from different angles-and in this instance, the advantages are cumulative,” says Ian Smith, MD, who outlines the entire nine-week plan in the upcoming book, Fast Burn (Buy on Amazon $16.79), and is sharing a simplified, three-week version here-only for FIRST magazine readers!

Before you dig into every individual week, consider these simple success strategies that may help you lose faster during every phase of the plan.

1. Stay hydrated. Drink 8 oz. of water before every meal, then sip a second cup while you eat. You can add citrus or drink carbonated water, if you'd like. “Water fills you up, that is key when it comes to keeping calories in check and feeling satisfied after meals,” explains Dr. Smith.
2. Go for 'clean' picks. Reaching for whole foods whenever possible means most of your meals contain very few processed ingredients and a lot of fiber. Says Dr. Smith, “Eating cleaner-not necessarily perfectly – will speed your weight loss.”
3. Move every day. It doesn't have to mean exercising all night in a gym or doing high-intensity workouts, assures Dr. Smith. “Simply concentrate on upping your activity in a doable way, whether that means jogging, swimming, dancing or walking.” Strive for at least 30 minutes daily-all at the same time or split up throughout the day.
4. Be kind to yourself. If you slip up, try not to worry. “Just breathe deeply, refocus and obtain back in line,” says Dr. Smith. “I designed Fast Burn to become forgiving, which means you don't need to start all over should you slip a little.”

Week 1: Blast stubborn fat

This week, you'll fast for 12 hours every single day and eat every three hours throughout the day – for any total of three meals and one or two snacks. “Eating a meal or snack about every 3 hours can help you don't get too hungry,” says Dr. Smith. “Also, eat slowly and mindfully enough that you can pay attention to your body's cues that you're full.” You can choose the starting and ending times for your fasting window-just make certain you're not accidentally breaking your fast by drinking sugary coffee or tea.

SAMPLE DAY

• Breakfast (after a 12-hour fast): 1 cup of lemon water, 1 piece of fruit (1 banana or apple or 1/2 cup of berries), 1 small bowl of sugar-free cereal with 2% milk
• Snack 1 (2 hours after breakfast): 8 baby carrots with 2 Tbs. of hummus or any other bean dip
• Lunch (Three hours after snack): Large green salad with lots of veggies, 3 oz. of chicken and a pair of Tbs. of fat-free dressing
• Snack 2 (A couple of hours after lunch): 1 cup of unsweetened applesauce
• Dinner (Three hours after snack): 6 oz. of grilled or steamed salmon or other fatty fish (like tuna or trout) with a minimum of 1 cup of mixed steamed vegetables

Week 2: Ward off hunger

Time to combine things up! You'll increase your fasting time-eating during a 10-hour window and fasting for 14 hours each day. You'll aim to eat four small meals a day, keeping most (or all, if at all possible) of these meals totally plant-based. If you're much more of a meat eater, it's okay to add 3 oz. of chicken or fish to one meal every second day. “The goal this week would be to feel satisfied and keep your calories low,” says Dr. Smith, “and the easiest method to do this is to get all of the protein and fiber you'll need through a plant-based diet.”

PLANT-BASED SAMPLE DAY

• Breakfast (following a 14-hour fast): 11/2 cups of oatmeal with 1/2 cup of fresh fruit
• Lunch (A couple of hours after breakfast): Large salad with greens, olives, cherry tomatoes, nuts, cucumbers and beans. Top with 2 Tbs. of fat-free vinaigrette
• Large snack (3 hours after lunch): Wrap your preferred roasted veggies (try peppers, onions, mushrooms and cherry tomatoes) along with a dash of balsamic vinegar in a whole-grain tortilla having a slice of cheese
• Dinner (2 hours after snack): 1 cup of whole-wheat pasta in marinara sauce topped with sautéed zucchini and eggplant. Garnish with shredded cheese and basil

Week 3: Supercharge metabolism

You've probably noticed fat is melting away and you are feeling energized. Now, pick the fasting window that feels most comfortable -12 or 14 hours-and add a “flash fasting” strategy. Which means that five days now, you'll eat about 1,600 calories (similar to that which you ate during week 1), as well as on another two days, you'll eat 800 calories. “This week is a bit of a challenge, but I have seen it result in noticeable results,” Dr. Smith says. “It can also result in the scale move again if you have plateaued.”

LOW-CALORIE SAMPLE DAY

• Breakfast (following a 12- or 14-hour fast): Inside a blender, combine 1/4 cup of milk, 1 / 2 of a medium ripe banana, 1 Tbs. of creamy peanut butter, 1 cup of fresh or frozen raspberries and 1/2 cup of crushed ice
• Snack 1 (3 hours after breakfast): 1 cup of grape tomatoes
• Snack 2 (A couple of hours after snack): 1 hard-boiled egg with 1/2 cup of sugar snap peas
• Snack 3 (A couple of hours after snack): 1medium cucumber sprinkled with balsamic vinaigrette
• Dinner (2-3 hours after snack): 1 1/2 cups of vegetable soup, either homemade or from the BPA-free can, topped with 1/2 cup of beans or 3 oz. of lean protein, like chicken breast

Snacks That may help you Stick to the Plan

Ian Smith, M.D., suggests constantly changing the food formula to boost metabolism. These delicious picks speed results and deliver bonus health benefits too!

• Tired? Munch on a banana. Eating a banana boosts energy for approximately 2 hours, say Canadian researchers. Thanks goes to the fruit's rich stores of potassium, which stimulates muscles and nerves. Tip: Appreciate it with melted chocolate to double mood and pep for two hours.
• Cranky? Try a sweet potato. These spuds are packed with carotenoids that encourage the brain to release dopamine, a brain chemical that acts like a natural antidepressant. Enjoy 1/2 cup daily, and Australian researchers say you'll feel 33 percent more upbeat all day.
• Always hungry? Snack on dates. Dr. Smith recommends enjoying five dates full of almonds or walnuts when hunger strikes. That is because this combo is rich in fiber, unsaturated fatty acids and protein that actually work together to keep hunger away. Plus, its natural sweetness helps eliminate sweet cravings.

Weight Loss Success: Before & Afters

“I dropped from size 26 to eight!”

LaKeisha Watson, 43
Wilmington, DE
Height: 5’11”

• THEN: 304 lbs
• NOW: 187 lbs

LeKeisha Watson sat in the fitting room and cried. She'd gone dress shopping with females from her office, but LeKeisha couldn't find anything in her size in the mall. She realized, My choices so limited. I must create a change.

LeKeisha felt weight problems were her family's curse. To break it, LeKeisha gave up meat for Thirty days. She dropped 13 pounds in one month and continued experimenting with a plant-based diet. She kept her metabolism guessing by doing weekly challenges like quitting bread and fasting overnight.

LeKeisha knew her body was transforming when she could tuck in her shirt. “It may appear funny, but that was a big moment!” She adds, “I went to my sister's house simply to demonstrate to her my belt.”

In all, LeKeisha has shed 117 pounds, improved her energy, erased back pain and feels years younger. She even inspired her daughter to get rid of 65 pounds.

Today, LeKeisha thanks God her healthy journey happened if this did. She has since survived battles with cancer and COVID. “I wouldn't have had the strength to fight if I had still been unhealthy,” she reveals. “We hear a great deal about generational wealth, but generational health is equally as important. It's the best legacy I can leave in my children!”

“I'm saving $2,000 per month on meds!”

Debbie Yearwood, 67
Miami, OK
Height 5’8″

• THEN: 279 lbs
• NOW: 169 lbs

Thick smoke filled the hallway, but Debbie Yearwood stood motionless, leaning against her walker. Your building was on fire, the elevators turn off, but Debbie knew she couldn't get on the stairs. If I recieve out of this, I must regain control, she promised herself. My weight is impacting my safety!

As Debbie's weight climbed, she was taking 10 prescription drugs and she or he became desperate to undo the harm. Debbie b began eating a keto diet and seeing results. However the diet felt restrictive, so within the months, she slowly adopted an adaptable plant based lifestyle, including intermittent fasting. She also tracked her food while using free app LoseIt!

The weight kept melting away. Five months later, Debbie was down 79 pounds, and within 6 months, with her doctor's approval, she stopped taking all 10 medications, saving her $2,000 a month. Thanks to those nuts, seeds and leafy greens, Debbie says, “This diet reduced inflammation, altered my brain chemistry and reversed my health problems.” Like a bonus, she saves as much as $300 on groceries a month. “I haven't eaten anything after supper in over a year and that i feel happy!”

Now, Debbie has her freedom. She will even walk a lot more than five miles. “I like to go up and down the stairs, simply because. It's my way of showing them who's boss!”