text: how do i get rid of all this? i am trying to lose weight and i am having the hardest time. i didn't gain the weight by my eating habits either, i gained it by taking birth control.(the shot) and now this shit is here to stay.i gained like 75 lbs while taking the shot. i am doing 200 situps a day. 100 push ups and run/walk four laps(one mile). i want to lose a total of 6 pants sizes and a weight goal of 30 lbs off (or more). i want real advice for people who have been where i am. my height is 5'3 and yeah i'm a big girl cause i'm well over 200 lbs. i love dr phil for one reason and here it is  he continually asks his guests one simple question: "how's it working for you?"  success in anything comes from finding what works then doing what works.  i am going to reveal to you the secret weight loss formula that celebrity personal trainer don’t want you to know about.  before i reveal the secret, first i need to explain to you that there is process that your body goes through to burn body fat.   so how does your body burn fat?  that process is the same for every human being. i will outline the steps and then show you how you can easily apply some fundamental rules to allow your body to burn the maximum amount of fat with less effort and minimum time. once you understand that simple process, you can easily see why you are not getting the results that you want. even bigger, you will finally see that getting that dream body is getting so much closer to reality that you will be extremely motivated to get started as soon as you can.  how does your body release the fat from the cells?  before you can turn your body into a fat burning machine, here what needs to happen: your body fat need to be released from the fat cells. you can accomplish this step successfully with your nutrition program. here are some specific tips that you can apply right away to achieve that.  1.eat 4-6 small, frequent meals and never skip meals. 2.include small amounts of good fats. 3.eat natural foods; avoid processed & refined foods 4.eat lean proteins with each meal. 5.eat more complex carbs, fruits & vegetables.  the most misunderstood weight loss strategy.  releasing fat from the fat cells is not the end of it; actually, it is just the beginning. because the fat needs to be transported from the fat cells to your muscles so it can be burned there. this is done through your blood and the cardiovascular system is responsible for that. the more effective is that system, the more effective your body will become at burning fat. you can improve your cardio vascular system by doing so cardio training.  however, don’t go out yet and spend 1 hour on the treadmill because you probably not going to be doing too much good like that.  the reason is excessive cardio combined with a restrictive diet burns fat but mostly muscle tissue. that is not a good thing at all, because muscle tissue is where you burn the fat and if you are burning away muscle tissue, you are burning your ability to burn more fat in the future (weight loss plateau). you just don’t cut the hand that feed you. so cardio burns fat and it can also burn muscle tissue, this is a huge dilemma. damn if you do, damn if you don’t. but wait there is a solution to that…  you need to do some moderate cardio training. the key word here is moderate.  doing too much cardio can be detrimental and i am sure you have seen those people that are doing cardio on a daily basis and still not getting anywhere. the result is a low metabolism. low metabolism means, your body fat is not going anywhere, anytime  soon. here is what you need to do:  1.do some moderate cardio training; the key word here is moderate 2.never diet but consume little fewer calories that you will burn (no starvation diets, please...)  the world most efficient “fat burner” available in the market is free and is already available to you.  before i reveal to you how personal trainer get those celebrities in the best shape of their life in such short period there is one more thing that i want you to understand. because it is very important.  weight loss marketers always claim that they have the magic “fat burner” that will melt your fat away. the problem is that they have a new one coming out every year, so i wonder if the one from last year was so effective, why we need a new one. there is only one thing that actually burn body fat is you already have it. it does not come in a bottle or a special recipe. body fat can only be burned