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Never underestimate the benefits of regular aerobic exercise for cardio health. Just 30 minutes at least four times a week will help maintain a healthy weight and body-fat ratio, and so much more.

~ Invest in YOURSELF with Exercise

metabolic weight loss

Metabolic Weight Loss & Body Tune-UP Tips: Step #6

Step 6 of 8 in the series Metabolic Weight Loss & Body Tune-UP Tips

CLICK HERE to start with the Introduction.

Accelerate Fat Loss & Get Fit for Life in 8 Easy Steps

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6. Meditate to reduce stress & weight. Sometimes the things that you experience in your life can put a burden on you physically by causing endocrine, or hormonal, events that go on in your body. Medical experts now believe that this is at the root of many degenerative disease processes. In other words, stress has a biological as well as an emotional effect on you and, over time, it can diminish your body’s ability to fortify, protect, regenerate, and heal itself.

Stress can be triggered by emotions, such as anger, fear, worry, grief, or guilt. It can be the result of an injury or trauma, an accident or surgery. Everyday pressures, like family squabbles, impossible bosses, unfaithful spouses, unruly teens, or overdue bills cause stress. An extreme change in sleep patterns, diets, exercise, and even the climate you live in can also create stress. So can chronic illness, pain, allergies, and inflammation. And too much work or too much of anything can create stress. Continue on to learn about how too much stress affects your weight.

Metabolic Weight Loss & Body Tune-UP Tips: Step #8

Step 8 of 8 in the series Metabolic Weight Loss & Body Tune-UP Tips

CLICK HERE to start with the Introduction.

Accelerate Fat Loss & Get Fit for Life in 8 Easy Steps

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8. Nourish your spirit. To maintain a healthy body, you must first nourish your spirit. The real epidemic in our culture is spiritual heart disease—the experience of low self-esteem combined with feelings of loneliness, isolation, and alienation that pervade our culture. I talk about  this in detail in my audio books Wired to Meditate and Choose to Live Peacefully and my new books The Joy Factor and Walking on Air. Many people who suffer from spiritual malaise use food or stimulants such as drugs, caffeine, alcohol, sex, or overwork to numb the pain and get through the day.

Stretching, deep breathing, spending time out in nature, and meditation (for details on all of these subjects, refer to Renew Your Life) will relax your mind and you will experience a greater sense of peace and well-being. Then you’ll be able to make eating and exercise decisions—and other lifestyle choices—that are life enhancing rather than self-destructive. Engage in physical activities that nourish your body and soul. Cherished activities I enjoy include hiking, in-line skating and biking on the bike path on the Santa Monica beach, gardening, walking in a botanical or flower garden, or stretching or yoga (without being in a hurry!).

Metabolic Weight Loss & Body Tune-UP Tips: Step #7

Step 7 of 8 in the series Metabolic Weight Loss & Body Tune-UP Tips

CLICK HERE to start with the Introduction.

Accelerate Fat Loss & Get Fit for Life in 8 Easy Steps

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7. The health benefits of kale, quinoa, and coconut water. Some foods are void of nutrition, while others are low in calories and so packed with nutrition that they earn the title of "superfood." Here's some information on three superfoods that are great picks to keep on hand, especially if you want to lose weight. Superfoods are the best whole foods out there, but not one is a magic bullet. Make sure you include many different superfoods in your diet to help maintain optimal health and easy weight loss. Throughout my website, and in my books Blissful Living SetThe Curative Kitchen, Living on the Lighter SideThe Joy Factor, and Walking on Air, you'll have at your fingertips a wealth of information on all the superfoods to add to your healthy diet. Sadly, many of us make the wrong choices every day by consuming foods that were never intended for our miraculous bodies. In Renew Your Life, I show you, step-by-step, how to make the appropriate food and lifestyle choices to reduce your risks of premature aging, heart disease, common forms of cancer, arthritis, diabetes, and reduced vision and mental functions . . . and lose body fat at the same time. In this Blog, I will highlight three of my favorite superfoods. Let's start with the health benefits of the superfood kale.

Metabolic Weight Loss & Body Tune-UP Tips: Step #5

Step 5 of 8 in the series Metabolic Weight Loss & Body Tune-UP Tips

CLICK HERE to start with the Introduction.

Accelerate Fat Loss & Get Fit for Life in 8 Easy Steps

renew your life cover

5. Graze & hydrate. Liquid meals, diet pills, and special diet packaged food aren’t your answer to increasing metabolism, weight control, or better health. Instead, and in addition to regular exercise, learn how to eat so that your body becomes an efficient fat-burning machine.

The results of four national surveys show that most people try to lose weight by eating 1,000 to 1,500 calories a day. However, cutting calories to under 1,200 (if you’re a woman) or 1,400 (if you’re a man) doesn’t provide enough food to be satisfying in the long term. Eating fewer than 1,200 calories slows down metabolism and makes it difficult to get adequate amounts of certain nutrients, such as folic acid, magnesium, and zinc.

The typical dieter will often skip meals and, as research points out, the worst meal to skip, if you want to increase your metabolism, is breakfast. As highlighted in Renew Your Life, this temporary fasting state sends a signal to the body that food is scarce. As a result, the stress hormones (including cortisol) increase and the body begins ‘lightening the load’ and shedding its muscle tissue. Decreasing muscle tissue, as you know now is very metabolically active, decreases the body’s need for food. By the next feeding, the pancreas is sensitized and will sharply increase blood insulin levels, which is the body’s signal to make fat. And if you’re insulin resistant, as many sedentary people are, you make extra amounts of this hormone (insulin) and make/deposit fat very easily, especially if you eat refined carbohydrates. Have you ever wondered how the Sumo wrestlers get so big? They fast and then gorge themselves with food. Clearly, this approach is absolutely counterproductive if your goal is to lose fat. Continue reading to find out how grazing increases metabolism.

Metabolic Weight Loss & Body Tune-UP Tips: Step #4

Step 4 of 8 in the series Metabolic Weight Loss & Body Tune-UP Tips

CLICK HERE to start with the Introduction.

Accelerate Fat Loss & Get Fit for Life in 8 Easy Steps

renew your life cover

4. Staying motivated to exercise. There’s no doubt about it. Every person who exercises regularly, whether an athlete or not, will have to cope with lack of enthusiasm at one time or another. So how can you stay motivated to workout? “Just do it” was one of the rallying slogans of the late ‘90s. But sometimes it can be tough to live up to. In fact, every person who decides to exercise will face—sooner or later—a lack of motivation, boredom or burnout with a fitness program.

Here are my 15 favorite tips to help you stay motivated and enthusiastic about your workouts, and also prevent injury. If you are in need of more personal motivation, you will find comprehensive guidance and uplifting motivation — including countless examples from my inspiring clients worldwide who overcame obstacles, reconnected with their inner passion and strength, achieved breakthroughs, and created their best lives — in my titles Walking on Air, The Joy Factor, and Renew Your Life.

Metabolic Weight Loss & Body Tune-UP Tips: Step #2 & 3

Steps 2 & 3 of 8 in the series Metabolic Weight Loss & Body Tune-UP Tips 

CLICK HERE to start with the Introduction.

Accelerate Fat Loss & Get Fit for Life in 8 Easy Steps

renew your life cover2. Increase your aerobic exercise. Aerobic exercise trains muscles to burn fat and increase metabolism. Aerobic exercise means exercising with oxygen, not being winded or out of breath. These types of exercises, which are fairly gentle and nonstop, change your metabolism and also train your muscles to burn more fat. Here’s a key point to keep in mind. Muscles burn fat ONLY in the presence of oxygen. For example, if you’re jogging with your husband and he’s breezing along and singing a song, and you’re so out of breath that you can barely put two syllables together, he’s burning fat but your fat-burning mechanisms have shut down. Muscles burn two kinds of fuel—sugar (glucose) and fat. Your muscles really do prefer to burn fat because it’s more efficient; there’s more of it so it lasts a long time and it produces lots of energy.

Does that mean you shouldn’t do high-intensity sprints every so often? No, as I’ll explain below, but you must make aerobic exercise part of your fitness program at least 5 days a week if you want to lose fat and tone up. By using the big muscles of the thighs and buttocks in an activity that is steady and nonstop (such as cross-country skiing, bicycling, rowing, walking, and hiking), and makes you breathe deeply but doesn’t make you out of breath, you’re supplying oxygen to the muscles, which promotes fat burning in the muscles and makes you burn more food calories. Want to learn how to get fit as quickly as possible? Continue on.

Metabolic Weight Loss & Body Tune-UP Tips: Step #1

Step 1 of 8 in the series Metabolic Weight Loss & Body Tune-UP Tips

CLICK HERE to start with the Introduction.

Accelerate Fat Loss & Get Fit for Life in 8 Easy Steps

renew your life cover1. Increase your muscle mass. Muscle burns fat. It’s that simple. Exercise increases muscle, tones it, alters its chemistry, and increases the metabolic rate. When you exercise you actually continue to burn calories even when you’re sleeping but you must exercise correctly to get the best results. Before I describe the best exercises to lose fat and increase metabolism, let’s briefly explore why lean muscle tissue is so important. 

As I highlight in my world-renowned Complete Power Package consisting of 14 titles, Renew Your Life: Choose to Live Fully, more muscle means a faster metabolism because muscle uses more energy to exist than fat. Because muscle is a highly metabolic tissue, it burns five times as many calories as most other body tissues, pound for pound. In other words, muscle requires more oxygen and more calories to sustain itself than does body fat. When you have more muscle mass, you burn more calories than someone who doesn’t, even when you’re both sitting still, which is why people who build muscle have an easier time maintaining a healthy weight. They’re simply more efficient calorie burners.

If you increase muscle mass, you increase the number of calories your body is using every moment of the day, not just during exercise, but also at work, play, and even when sleeping. The addition of 10 pounds of muscle to your body will burn approximately 500 extra calories per day. You would have to jog 6 miles a day, 7 days a week to burn the same number of calories. Ten extra pounds of muscle can burn a pound of fat in one week (a pound of fat is 3,500 calories)—that’s 52 pounds of fat a year! Want to know how to increase your lean muscle tissue and my favorite fitness tips that I currently teach clients worldwide and also previously taught to students, staff, and faculty at UCLA for 30 years? Continue on.

Metabolic Weight Loss & Body Tune-UP Tips: Introduction

Accelerate Fat Loss & Get Fit for Life in 8 Easy Steps

On the program This Week in America with host Ric Bratton, I share my 12 top-notch health- and life-changing recommendations on The ABCs of Easy & Lasting Weight Loss & Youthful Vitality.


Introduction for the 8-step series Metabolic Weight Loss & Body Tune-UP Tips

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While millions of people starve to death in many parts of the world, the United States has the dubious honor of being the fattest country on the globe, with 50% of us being obese. Meanwhile, Americans are preoccupied with their waistlines. We spend more than 40 billion dollars a year on diet foods, diet programs, diet pills, and other ‘guaranteed’ weight-loss regimens and products. Yet, according to the National Center of Health Statistics, we’re getting fatter all the time. (Throughout my 14-title, life-changing collections — Renew Your Life — I communicate in detail on over 100 topics related to being vibrantly healthy in body, mind, and spirit, including everything you need to know to shed extra weight — easily and permanently.)

Experts call obesity an American epidemic—one that brings with it major health problems. Heart disease, endometrial (uterine) cancer and possibly breast cancer, high cholesterol, high blood pressure, immune dysfunction, osteoarthritis, stroke, gout, sleep disorders, gallstones, and diabetes are all associated with obesity. Because I prefer to see the glass as half full, let's put this in a more positive light: Losing even a little weight may significantly improve your health and well-being. 

On the flipside, eating disorders such as anorexia and bulimia are on the rise, and women’s magazines are not helping when they continue to use models who look like waifs. Take Barbie™, a doll that’s part of most little girls’ upbringing. This model of good looks and perfect body is giving the wrong message about what a healthy woman’s body should look like. Were Barbie an actual person, her body fat would be so low that she probably wouldn’t even be able to menstruate. As little girls treasure Barbie, and teens try to emulate her, she has one accessory that is consistently missing—food. Continue on to find out the control mechanism for obesity, and you may be surprised with the answer.

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