How to Beat Food Hunger and Cravings

By   September 26, 2015

Your struggle to lose weight and keep it off may be due to out-of-control food cravings.  Protect your health first.  Never focus on “just weight loss.”  That is a miserable, hungry way to live.



Here’s a story about how someone conquered food cravings and addiction:

My friend, Dr. Susan Peirce Thompson, is a tenured psychology professor with a Ph.D. in Brain and Cognitive Sciences. For sixteen years she struggled with her relationship with food. She dieted again and again, binged on cookie dough, was clinically depressed, and in her darkest hours she would lie in the fetal position and pray for her weight issue to be removed.

Then, in 2003, she discovered a solution that allowed her to shed all her excess weight. That was over 12 years ago, and she’s now among the top .01% of successful weight loss maintainers.

For years now, Susan has been teaching her findings in her college course on the Psychology of Eating, and spending all of her spare time helping people one-on-one to get “Happy, Thin, and Free.” But last year, in her morning meditation, it came to her that there are millions more who need this information. She decided to create a free video series to share the truth about the psychology and neuroscience of weight loss and food freedom.

So, if you’re wondering why it’s so difficult to eat the foods you know are healthy, can’t figure out why you are still drawn to junk food, or you need something to make it all click into place, you don’t want to miss this.

Get her complimentary video now!  The key lies in understanding the neuroscience of food cravings.  Just two little words make all the difference.  Susan explains it beautifully.

Mark Dilworth, BA, PES

[Top Food List] Are You Eating Enough FAT?

By   September 19, 2015


Everywhere you turn, there is someone telling you what to eat and how to lose weight.

However, their advice may be incorrect.

Doctors, dietitians, and physicians, for a long time, have stressed the importance of a low-fat diet for heart and other health reasons.

However, these plans (low-fat) may be one of the reasons why you actually GAIN weight.

In fact, avoiding these certain foods could lead to weight gain - especially fat gain.

However, here is a list that we have developed for you showing you the top five fattiest foods that are actually GOOD for you.

Let me explain…

The Top Five Fattiest Foods which are GOOD for You

Here is a list of the top five fattiest foods and how they impact your health:

1. Eggs

The health benefits of eggs have been in debate for a number of years.

Due to the high amount of cholesterol and fat found in the yolk, many doctors, dietitians, and physicians have recommended avoiding whole eggs or limiting your intake of whole eggs in order to protect your heart.

However today, some research suggests, eggs pose very little risk to the development of heart disease.

Eggs are not only low in calories, but contain a high amount of quality proteins, which are beneficial for muscle development and appetite control.

Plus, eggs contain high levels of choline, which is a nutrient that has been linked to increased fat burning.

Eggs also contain high amount of antioxidants, plus lutein and zeaxanthin, which has been shown to protect your eyes from chronic diseases, including age-related macular degeneration.

2. Red Meat

Most people avoid or limit their intake of red meat.

You may believe that red meat, which could have high amounts of saturated fats, could be bad for weight loss and overall health.

However, what you may not know is that a good portion of the saturated fats found in red meats comes from oleic acid - which is the same fat found in olive oil.

Plus, red meat contains plenty of other vitamins and minerals that are necessary for overall health.

Minerals such as iron, zinc, and some of the B-vitamins, are a necessary part of normal cellular functioning.

In some research it has been shown, that red meat consumption may actually lower your LDL cholesterol and alter your total cholesterol to HDL ratio.

The total cholesterol/HDL ratio is an important measure that determines your risk for having a cardiac event in the future.

Although red meat may be good for you, the right type of red meat is an important factor in getting the right nutrients.

Red meat, in the form of grass-fed beef, has been shown to have a better ratio of oleic acid, plus it could have higher levels of omega-3 fatty acids (good fats), than grain-fed beef.

Try to find grass-fed beef (the way beef should be raised), in order to get healthy fats, proteins, and vitamins and minerals necessary for proper cellular functioning.

3. Avocado

One way to spice up any meal, salad, or sandwich, would be to add a slice or two of avocado to your plate.

Although they have gotten a bad rap, this green-skin fruit has been shown to be extremely beneficial to your health.

First, avocados have plenty of lycopene and beta-carotene, which could improve eye, heart, and other aspects of your health.

However, what about the fat?

Avocados contain a high amount of fat, which is one reason why people tend to stay away from avocados.

However, the fat found in avocados may be important for your health.

First, a good majority of the fat found in avocados is in the form of phytosterols, which could help control inflammation levels in your body.

Secondly, the fats are also comprised of polyhydroxylated fatty acids (PFA’s are the same type of fat found in marine plants), which have also been shown beneficial at halting and reducing inflammation in your body.

The lastly, the majority of the fats are comprised of oleic acid, which could aid in improving digestive health and transporting molecules of fat for other reactions in your body.

4. Coconuts

Coconuts, which contain a high amount of saturated fats, have been shown to be beneficial to your overall health.

The saturated fats found in coconuts are medium-chain triglycerides, which have been shown to be processed and broken down differently in the body than other forms of saturated fats.

Coconuts have been linked to improvements in cholesterol levels, by increasing your “good” cholesterol, or your HDL cholesterol.

5. Butter

For years, the experts have been telling you to avoid butter due to the high saturated fat content and the risk for heart disease.

However, what you may not know is that they could be wrong.

Butter, which is rich in saturated fat, also contains plenty of essential vitamins and minerals that support and improve normal body processes.

The fat in butter, very similar to red meat, contains high levels of medium-chain triglycerides, which have been shown to be processed and digested by your body differently than other forms of saturated fats.

Plus, it contains vitamins A, D, E, and K and conjugated linoleic acid (CLA) which has been shown to aid in weight loss and may even reduce cancer in some populations.

Healthy Fats for Weight Loss

Including these five foods into your monthly, weekly, or daily nutrition plan, may increase your weight loss and improve your overall health in the process.


How to Lose 50 Pounds and Maintain Weight Loss

By   September 3, 2015

Do you need to lose 50 pounds or more from your body? If you don't lose your major pounds the right way, you will more than likely regain even more weight than you lost. And, major disappointment and frustration sets in...

Don't just take my word for it, listen to Alison:

Hi Mark,

"I just posted your latest article to the website--great job! Here is the link so you can see it:

I used many of the ideas you wrote about and lost 50 pounds between April, 2008-March, 2009, so everything that you wrote is very true and very very helpful. It's almost a year later and I've kept off 45 of them, and the other 5 will fall away soon (too much eating out these past couple of months!). So I think a lot of women will relate to what you are writing."

Have a great day! Take care, Alison

So, what were some of the things that Alison was reading?

Here are some general tips that I regularly give:

1. If you want fat loss, weight loss and a lean and toned body then you MUST eat for fat loss. Everyone needs a meal plan. You need to have some sort of idea of what you are going to eat for the day.

If you don't have a meal plan, you might eat anything at any time. If you have a plan, you are more likely to follow it or at least eat similar foods. And, record what you eat in a food journal to hold yourself accountable. Do this until you know what, how much and when to eat.

2. Burn more fat by working large muscle groups, not by working out longer. Maximize your time in the gym and get the results you want. The quality of your workouts are more important than the quantity of your workouts.

Shorten your weight training workouts to 50 minutes or less (3 days a week) and ramp up the intensity. Doing this will give you more fat burn and calorie burn during and after your workout.

Compound strength exercises (with weights or bodyweight) like squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time on single-joint ("mirror exercises") like bicep curls, calf raises and tricep extensions.

3. Do short, intense interval cardio workouts (about 20 minutes, 2-3 days a week). Sprint intervals or similar cardio exercises activate and shape the bulkier, shapely fast-twitch muscle fibers. This type of cardio will also burn fat and calories like crazy and give you superior heart health.

4. Walk 30 minutes every day, especially on your non-workout days. Walking helps you to keep an active lifestyle.

Check your body fat percentage every week to see if your exercise and nutrition program is working.  A trainer will usually check your body fat percentage as part of a free fitness assessment.  Or, you could check it yourself with one of the self-test body fat tools. 

You want to lose inches off your body.  That is a sign that you are building muscle and burning fat.  Remember, fat loss is more important than weight loss. Build muscle and speed up your metabolism. 

Be consistent with your fitness program and you will get and stay lean and toned over time!

There you go ladies.....Here is a great FREE DOWNLOAD below to get you started:

There are Beginner, Intermediate and Advanced levels for this Bodyweight Strength Program.

Download your Free Curves, Abs and Upper Body Fat Burn Manual and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
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Rapid Fat Loss and Six Pack Abs

4 Carbs that Burn Belly Fat

By   August 16, 2015

by BioTRUST Nutrition

While there are plenty of BAD carbs out there (think white bread, sugar, desserts, etc) you don’t have to completely eliminate carbs from your diet in order to burn fat fast, especially when you choose the RIGHT sources. Having said that, below are my top 4 choices of belly-blasting carbs that will leave you full and satisfied, while helping you toward your fat loss goals to boot!

blueberries strawberries

#4 - Berries & Cherries

Berries like blueberries, blackberries, raspberries and cherries (although not technically a berry) are some of the BEST carbs you can eat. They are high in fiber, packed with antioxidants, and score extremely low on the glycemic index, especially cherries, which come with a GI of just 22.

I enjoy fresh berries for dessert several times a week and it’s an awesome, nutritious way to finish off any meal. Great as a snack, too! Try them on top of Greek yogurt… Mmm :)

#3 – Sprouted Grain Bread

Sprouted grain breads, like Ezekial 4:9 bread (one of the most popular brands of sprouted grain bread), are a great way to include bread in your diet without all the issues associated with white breads and even 100% whole wheat breads.

Instead, Ezekial bread is organic, sprouted, 100% whole grain flourless bread. A 2-slice serving even contains 8 grams of complete protein, and 6 grams of fiber, so don’t give up the bread, just choose the right kind!

#2 – Quinoa

While brown rice is thought to be the healthy grain, there’s one even better, and that’s quinoa.

Quinoa is a gluten-free grain that contains double the protein of brown rice along with greater fiber content and a lower glycemic load.

Not only that, but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids. It comes in several varieties, including “oatmeal-like” flakes and it’s wholegrain rice-like form.

Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain, high protein side item to any lunch or dinner meal.

#1 – Beans, Lentils, and other Legumes

Beans and Lentils, part of the “legume” family, just may be my #1 choice for a healthy carb. Packed with loads of fiber and protein, these guys come in so many different varieties that you’ll never get bored: lentils, chickpeas, black eyed peas, black beans, red beans, kidney beans, navy beans, butter beans, lima beans, pinto beans…and the list goes on.

Because of their fiber and protein content, along with their versatility, I eat something from the legume family in at least one of my meals daily. I’d highly recommend you’d do the same!

Don't Eat Another Carb before You Watch This Short Video

Mark Dilworth, BA, PES

3 Key Hormone Imbalances–How to Get Them Back on Track

by Dr. Sara Gottfried

I want to change the conversation that we’re having about hormones. The truth is that if you figure out the reason why you’re feeling fat, cranky, overwhelmed, or don’t want to have sex, if you go to the root cause of your hormonal imbalances instead of jumping on a prescriptions that masks your symptom, you’re going to have a sustained benefit. You’re not going to be craving that wine, hearing jungle drums telling you that you need to eat chocolate, or calling your mom to tell her you’re still feeling like a stress case. It’s going to make your life so much better.

But first you must connect the right hormones with your symptoms. Ready?

If you have . . .

  • trouble losing weightmood-swings
  • bloating or fluid retention
  • voluptuous breasts and/or hips
  • abnormal pap smear
  • autoimmune conditions such as Hashimoto’s thyroiditis or lupus
  • mood swings, PMS, depression
  • pain between your big toe and second toe (the LV3 point in Chinese medicine)—as sign of liver stagnation


If you have . . .

  • sugar cravingssweets-cupcakes
  • difficulty with certain avalanche foods, such as chocolate or ice cream
  • high, low, or borderline blood sugar (fasting is normally 70-85 mg/dL)
  • trouble lasting longer than 3 hours between meals
  • a muffin top (waist > 35 inches in women, 40 inches in men)
  • exercise less than three times per week
  • Polycystic ovary syndrome (PCOS)—a problem with irregular periods, acne, increased hair growth, and sometimes infertility and/or cysts on the ovary?

You may have INSULIN RESISTANCE. This is the easiest hormone to reset: do it in less than 3 days, according to recent studies.

If you have . . .

  • trouble sleepinginsomnia
  • more than one cup of coffee per day (and giving it up seems outrageous)
  • anxiety or irritability
  • burn out
  • gut problems such as indigestion or ulcers
  • thinning bones
  • overeating when stressed

You may be struggling with CORTISOL RESISTANCE. You may want to kick the caffeine for 21 days, so that you can upgrade the relationship between the stress hormone, cortisol, and its receptor.

If you have more than two symptoms in any of these categories, you would benefit from The Hormone Reset Detox. Learn more right here. More than 5,000 women just like you have gone through the program, lost up to 15 pounds, dropped blood sugar 21 points, and decreased their waist by 4 inches. The best way to reset your hormones is with the way you eat, move, think, and supplement.

Bottom line: it’s easier to reset your hormones than to live with the misery of your hormones being out of whack.