The truth is, mainstream media and the health industry set the bar pretty high with "examples" of what we "should" all strive for when it comes to the "ideal" body and how to achieve it.

If you are honest with yourself, I'm sure you will agree that on more than one occasion you looked at these "examples" and said, "I wish I looked like that." It's ok to admit this; I have been in your exact shoes (more on this in a moment).

I bet your next thought was, "How do I do this?"

Now, there are literally unlimited "guides or tips" that you can follow when trying to find some direction for your weight loss goals… however, the more you dig into these "guides" or "tips"… the more confused you become.

The point of frustration comes from ALL the conflicting information on how to exactly achieve your "perfect body." From magazine articles… to TV commercials with workout gadgets and gizmos… to a diet plan that simply does not work… there is just a CLUSTER of information, and of course, each one claims that it's a "NEW weight loss breakthrough!"

Let's not sugarcoat things; 99% of this information is straight up BS!

And if there's one thing I hate, it's BS!

Are you tired of the BS? Of course you are…

What if I told you… or better yet, what if I showed you, a simple, easy-to-follow, physician-trusted, scientifically-backed way to rapidly lose weight?

Would you be interested? Of course you would…

Hi, my name is Kyle Bonnstetter, and a few years ago, I was your average desk-job junkie, slowly watching my youth (and trim waistline) disappear. You see, I hadn't been in good shape since my college days, and I truly was not living up to my potential.

I tried just about every diet plan and workout routine I could find, and I bought every weight loss pill that crossed my path. Every once in a while, I would manage to lose a little weight. But the minute I started eating "normally" again, I would gain it all back… and then some. I would get angry with myself, throw in the towel, and say, “Who cares? I'll start the new diet tomorrow”…and then I would polish off a large pizza and wash it down with a soda or a few beers. This lifestyle had me TIRED, FAT, and FRUSTRATED!

Finally, after I finally became sick and tired of being sick and tired, I learned how to lose weight the right way… it was simple and easy-to-follow. People I worked with noticed I was losing weight within the first 7 days! And after just 28 short days, I noticed my abs "re-emerging." The fat started to melt away, and almost daily, the scale moved downward, as the pounds plummeted.

Ultimately, I lost 37 pounds in less than 12 weeks!

The results went way beyond just weight loss… I noticed a HUGE spike in my energy levels, and both my professional and personal life started to truly "TAKE-OFF!"

I used to hate taking pictures; maybe you can relate. I would look at them ashamedly and think… "OMG I look awful!" But not anymore…my confidence and self-esteem have never been higher!

Here are a couple of pictures of my beautiful wife and me on a recent trip to Hawaii.

Trust me, I never get tired of hearing, "WOW, Kyle, you look great"! Can you blame me?

Zig Zigler said, "The fact is that you can't hit a target that you can't see. If you don't know where you're going, you will probably end up somewhere else. You have to have goals."

Ask yourself : "What is my goal… what do I want to achieve?"

This is your vision of yourself, and to help get you focused, here are a few examples…

• I want to lose 20 pounds of fat.
• I want to drop 2 sizes, from a size 8 to a 6.
• I want to be able to take my shirt off when I'm on vacation.

According to psychologist and best-selling author Richard Wiseman, your goals should be:

Specific Measurable Achievable Realistic Time-Based

Specific
Measurable
Achievable
Realistic
Time-Based

Speaking of time-based, after you identify your goal, you'll want to set a deadline… I recommend setting a 90- to 120-day deadline.

I know you have heard this before, but it is critical you WRITE down YOUR goals! I know what you are thinking… "I don't have to write these down. I will remember."

Sorry…That NEVER WORKS…

Here's why… take, for example, when you are heading to the grocery store to get a few things, like eggs, milk, bread, mustard, and brown sugar. Before you leave, you know exactly what you are heading to the store for, so you don't write them down.

I think you know where this is going… You get home, and you realize you forgot the mustard! Dang it!!

Now, let's think about the time you actually WROTE down what you needed at the grocery store… Hmmmmmmmm, I bet you came home with everything checked off.

It's simple; writing down goals keeps you accountable, and it also sharpens your focus by setting a clear purpose-intention. Setting a specific goal and writing it down is the first step toward success.

Let's consider these two points…

With that in mind, I think it's safe to say that proper hydration has the potential to have an immense impact on your daily life.

The truth is being dehydrated by as little as 1 to 2% of your body weight can impair both mental and physical function, leading to a suppressed metabolic rate (calorie burn) and reduced fat burning. Not only that, fatigue and weakness are a direct result of even mild dehydration.

The key is to drink water even when you're not thirsty. Thirst signals may be unreliable, and by the time your body clues you in, "Give me a drink"… you're already too low. Not only that, some folks tend to confuse hunger with thirst, leading them to eat unnecessarily when their bodies are actually looking to be hydrated.

Hydration needs vary depending on the individual, activity level, health conditions, and the heat and humidity of your environment. In general, the Institute of Medicine recommends about 9 cups of water for women and 13 cups for men.

To make this simple, drink a glass of water when you first wake up, drink another before each meal, and sip on water throughout the day. By doing this, you will stay optimally hydrated.

There is no perfect "diet" for everyone…

The truth is, what works for one person may not "work" for the next. Diets are ineffective, and by prescribing yourself to a diet, you've already got one foot in the weight regain grave, so to speak. Diets-which are typically characterized by extreme overhauls, restrictive external rules, and unsustainable habits-may lead to short-term results, but as soon as you start eating "normally" (read: processed junk food) again, you will regain the weight you lost back-and most often, even more.

This is called "Yo-Yo Dieting." The only approach that can help you achieve true, lasting results is tweaking your lifestyle and building healthier habits that truly support your goals.

Overall, nutrition is vital to successful results, to optimizing health, to improving performance, and to achieving the body of your dreams. It is also extremely important that you enjoy the food you are eating and that your nutrition plan takes into consideration your personal preferences and food aversions.

If you're anything like me, you’ve scoured the Internet, magazines, and books to find the "best" diet. Take a look back at your previous attempts, and honestly think about the following question: How did those plans work for you?

My guess is that if you're here reading this, then the answer to that question is something along the lines of, "Not so much." Or, at best, they "worked" for you in the short-term, only leading you right back to where you started-or worse.

The truth is that the best diet is the one that you can stick to. That’s right, researchers have compared nearly every major diet plan out there, and they found that there's very little difference in terms of results. The most important factor, they find, is adherence, or the ability of folks to consistently meet program goals for diet and physical activity.

As you can see, the first step in improving your nutrition is less about the "what" and "how much" as it is changing how you eat. This is a tool that you can take with you anywhere, no matter what or with whom you're eating. Checking in, slowing down, and eating until you're about 80% full makes your body the boss, and it helps you learn appetite awareness-distinguishing when you feel that you want eat, need to eat, and have eaten enough (or, too much).

Despite the fact that most people think that a good nutrition plan should involve extensive suffering and restriction, the fact of the matter is that when you focus on building your nutrition around healthful, wholesome foods (like those listed below-, you can actually eat MORE, not less. That's right, when you ditch processed "junk" foods and replace them with plenty of lean protein-dense foods, low-energy-dense veggies, and healthy fats, you'll be improve appetite control, overall health, and body composition.

Examples Of Healthy Nutrition

• Protein-dense foods: Lean Ground Beef, Chicken, Turkey, Salmon, Cottage Cheese, Yogurt, Eggs
• Healthy fats: Olive oil, Coconut, Nuts, Seeds, Avocados
• Veggies: Green, Red, Orange, White, and Purple veggies…and LOTS of them
• Brightly colored fruits: Blueberries, Cherries, Strawberries, Blackberries, Apples
• Smart carbs: Starchy vegetables, Legumes, and whole, minimally processed grains (as opposed to foods made from processed flours)

One of the most common excuses that I hear from folks is: "I don't have time; I'm just too busy right now."

I get it; being "busy" is the buzzword of the 21st century. However, as author Tim Kreider says, being busy is not the same as being productive, and it is often "a boast disguised as a complaint"-and an excuse. But it's not a good excuse to not take care of yourself.

It is important to block off time for yourself to do something active… bike, run, walk, play tennis…anything that gets you moving. Treat the time like you would a doctor's apportionment or an important meeting for work; write it on the calendar so everyone knows you are busy at that time.

Regular physical activity can positively impact nearly every aspect of life. Exercise plays an important role in cardiovascular health and disease risk, carbohydrate tolerance and insulin sensitivity, strength and flexibility, mental health and cognitive function, weight management, feelings of wellbeing, energy levels, vitality, quality of life, and much, much more.

I know from experience that excess weight can really slow you down; it drains you of your energy and ambitions in your daily life. But losing weight is like a shock of electricity-it truly energizes you!

Everyone needs to exercise; the benefits are truly indisputable, and nothing makes you feel more alive than getting your heart pumping.

A Body in Motion Will Stay in Motion

Simply put, the best time to exercise is when you have time; however, I feel that most folks will find that scheduling time to exercise first thing in the morning-before the rest of your life (your kids, your job, errands you have to run, the overall daily grind) gets in the way-is best. What's more, studies show that exercising first thing in the morning on an empty stomach can burn up to 33% more fat, and on top of that, boost fat burning another 50% up to 8 hours after exercise. That's what I call afterburn!

Unfortunately, just like most diets are unsustainably restrictive, most exercise programs today are way too long. Statistics show that individuals who exercise for just 20 - 30 minutes a day are more consistent with their workouts than those who spend 45 minutes or more working out. Along those lines, more and more studies are demonstrating that you don't need to spend hours upon hours exercising to achieve your health and weight loss goals. Along those lines, high-intensity interval training is a time-efficient exercise strategy that can promote cardiovascular fitness and health, insulin sensitivity and metabolic health, body composition, and more. So keep it short!

Exercise Improves Mood

Need an emotional lift? Need to blow off some steam after a stressful day? A quick workout at the gym or a brisk 30-minute walk outdoors can work wonders! Physical activity stimulates the production of "feel-good" chemicals that will leave you feeling happier and more relaxed. As a bonus, after just 30 minutes of activity, you'll accomplish a serious boost in your confidence and dramatic improvement your self-esteem. High-five!

The fact of the matter is that even the best, most effective nutrition and exercise programs can use some supercharging. Simply put, your body is hard-wired to combat your best efforts for a lean, tight body. You've probably experienced it before with your previous efforts: Your metabolism slows to a screeching halt, and your appetite leaves you ravenous.

These are fundamental adaptations, but the good news is that there is a preponderance of scientific research demonstrating that certain key nutrients can help aid you in your weight loss battle. That's right, you can use research-backed supplements to help you accelerate your progress.

However, there are also a lot of garbage supplements out there that are not based on research or don#t contain effective levels of key ingredients. With that being said, I've dug through hundreds upon hundreds of scientific studies, and I have found several research-backed ingredients that I truly believe can help you attain your goals.

When it comes to weight loss, one of the most common struggles that people face is a sluggish metabolism, and that’s precisely where caffeine comes into play. You see, studies have shown that caffeine boosts metabolic rate, and what's more, it also increases fat burning.

In addition, caffeine may help increase alertness and energy levels; enhance performance on mental tasks; improve mood, feelings of wellbeing, vigilance, and cognitive function; optimize performance on physical tasks; and reduce perceived levels of exertion (i.e., make physical tasks feel easier).

Simply put, caffeine is one of the most studied ergogenic aids of all time, and that simply means that it has been shown time and time again to boost performance-and metabolism!

Like caffeine, green tea extract has been shown to increase the body's fat burning both during exercise and at rest-even while you sleep! What's neat is that these effects are independent of caffeine. In other words, green tea extract and caffeine can work synergistically to boost metabolism and fat burning.

In one study, participants supplementing a reduced-calorie diet with a green tea extract for 8 weeks experienced a 2-fold increase in metabolic rate, leading to two times greater weight loss compared to the placebo group (i.e., diet alone).

  In addition, research shows that supplementation with green tea extract can also help improve appetite control and reduce hunger, and what's more, studies show that green tea extract can also improve carbohydrate tolerance and insulin sensitivity.

Speaking of which, carbohydrate tolerance and insulin sensitivity touch on nearly every aspect of health and wellness, as they impact weight management and fat burning, metabolism, energy levels, appetite control and cravings, cognitive function and performance, cardiovascular health and aging, vitality, feelings of wellbeing, and much, much more.

Studies consistently show that cinnamon is markedly effective at improving carbohydrate tolerance and insulin sensitivity. In one randomized, double-blind, placebo-controlled study, participants taking a cinnamon bark extract twice daily for two months experienced an improvement in carbohydrate tolerance that was 300% greater than the placebo group.

In another placebo-controlled study, participants taking a cinnamon bark extract twice daily for 12 weeks experienced significantly improved carbohydrate tolerance (both compared to baseline and placebo), and even though this wasn't a weight loss study, the folks taking the cinnamon significantly improved body composition.

Regular moderate coffee consumption is linked to better insulin sensitivity and carbohydrate tolerance, reduced blood pressure and body weight, better cardiovascular health, and improved cognitive function.

Because some of these findings have been associated with both regular and decaffeinated coffee, researchers attribute them to specific polyphenols found in coffee called chlorogenic acid.

Green coffee extract is a decaffeinated extract that is standardized for chlorogenic acid, which has been shown to reduce the absorption of carbohydrates from the digestive tract, thereby improving carbohydrate tolerance.

In one study, participants taking chlorogenic acid-enriched instant coffee daily for 12 weeks lost over 3 times more weight than folks taking decaffeinated instant coffee. In a review of multiple studies investigating the effectiveness of green coffee extract, researchers concluded that, on average, supplementation with green coffee extract leads to upwards of 5 pounds more weightloss compared to placebo groups.

Olive leaves have been widely used in traditional remedies in European and Mediterranean countries. Research shows that olive leaf extract can significantly improve carbohydrate metabolism by reducing the body’s ability to digest and absorb carbs.

Olive leaf extract has also been shown to promote the release of a hormone called GLP-1, which promotes insulin sensitivity. What's more, GLP-1 also promotes satiety and reduces appetite. Not only does olive leaf extract promote improved carbohydrate tolerance, it can also help suppress hunger.

Arguably one of the top nutrient deficiencies, research shows a strong correlation between low vitamin D levels and overweight/obesity, excess belly fat, poor carbohydrate tolerance and insulin sensitivity, and negative mood states, which may directly lead to increased cravings, poor food choices, and overeating. Studies suggest that low vitamin D levels may be associated with increased hunger, and multiple studies have demonstrated greater weight and fat loss when reduced-calorie diets are supplemented with vitamin D.