MMWL week 4
-
Upload
maintainmyweightloss -
Category
Documents
-
view
218 -
download
0
Transcript of MMWL week 4
-
7/30/2019 MMWL week 4
1/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Pbigmdb qm Pbbk 1/////
Lmp oub xmr `mhj`= Oub xmru gimqlbw fbbihj` ebqqbu= Am xmr lovb dmub bjbu`x=
Lovb xmr wglbariba hj xmru `xd & mqlbu pmukmrqw= Oub xmr rwhj` xmru fmma ahoux= Xmr drwq
sioj) mu xmr sioj qm fohi*
Lovb xmr loa bjmr`l mf qmowq) b``w & gbuboi fmu eubkkhb==
Qlhw pbbkw fboqruba vhabm ubghsb hw> Eubokfowq Eou/// Hqw `irqbj fubb) kn fuhbjaix & xrddx// Xmr pmjq
dhww xmru foq & wr`ou$ioabjba gbuboiw mu drffhjw hf xmr wqouq mff qlb aox phql qlhw lboiqlx msqhmj*
Fruqlbu habow & ubghsbw> ppp*dohjqohjdxpbh lqimww*gmd
-
7/30/2019 MMWL week 4
2/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
0* Eojojo Wsih
Ahjjbu>
[iou`b `ouabj woioa mu empi
vb``hbw sirwT
?* Glhgkbj Sh~~o
5* Glhgkbj Soudh`hojo
7* Wshjogl & Uhgmo
Gojjbiimjh
1* ?53` wbok mu glhgkbj
phl woioa mu phl ?-5
grs jmmaibw & vb`$
`hbw*
2* Wlbslbuaw Shb
Eubokfowq>
?* Fubjgl Qmow phl
wkhjjx lm glmgmiob
mu gossrgghjm*
5* 23` PEG Smpbu
Sogkba Gbuboi
,Pmuiaw Ebw Gbuboi(
& ?-5 grs wkhd dhik*
7* B`` & Eogmj Drffhj *
1* 13` PEG Ehuglbu
Drbwih,Pmuiaw Ebw
Gbuboi( & ?-5 grs
wkhd dhik*
2* 23` PEG Smuuha`b
,Pmuiaw Ebw Gbuboi(
hjgi ?-1 grs wkhd dhik
,ahubghmjw ow sbu
sogkb(*
6* Eubokfow Eou*
0* Dh|ba Ebuuhbw phl
xm`lru & ?-1 grs
rjmowba Drbwih ,b`
PEG(*
Furhq> [glmmwb 5T
?* Wdoii$dbahrd shbgb
furh
5* ? grs fubwl furh woioa
,jm nrhgb(
7* ?-1 grs auhba furh mu
? Qews wriojow
Irjgl>
[iou`b `ouabj woioa sirwT
?* Woioa) dbo & imp$fo
glbbwb wojaphgl-
puos*
5* Qrukbx Eru`bu
7* Glbbwb & Vb`boeib
Uhwmm
1* Qrukbx Puos
2* Glhgkbj & Wpbb Gmuj
Wmrs
6* Glbbwb Sh~~o
0* Joglmw
Wjogkw & Abwwbuqw>
[glmmwb ?T
?* Ibdmj Qou
5* Abihghmrw Nod Qouw
7* Ossib Gurdeib
1* Ibdmj Glbbwbgokb
2* Sumbhj Eou ,23`(
,Wihd Wbgubw) Emax
Wghbjgb) Emax Quhd)
Okhjw) HwmPlbx) Pbii
Joruoiix [wbb WLMST(
6* Glmg$Glhs Gmmkhbw*
P b h ` l q $ I m w w S i o jAohux> [glmmwb ?T
?* ? grs jmj$fo dhik
,hjgirahj` rwba hj
gmffbb-bo(
5* 533 imp$fo-jm$fo
Xm`lru
7* Wkhjjx Gmp mu
Pbh`l$Poglbuw Hgb$Gubod
1* Lmdb$doab glmgm$
iob dmrwwb*
Ahjhj` Mrq=
?* Qmow ,?() ? smoglba
b``) emhiba-`uhiiba
mdom) drwlummdw
& wshjogl*
5* Furh woioa phl xm$
`lru*
7* Woioa wojaphgl phldbo-glhgkbj-rjo*
1* Woioa ,ojx( phl
aubwwhj` mj lb whab*
2* Wbok-Glhgkbj-Fhwl
`uhiiba phl wbodba
vb``hbw ,aubwwhj`w
oipoxw mj qlb
whab(
S o ` b 5
https://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightloss -
7/30/2019 MMWL week 4
3/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Eubokfowq Oaahqhmjw> [glmmwb ?T
?* ? ws ubargba fo dou`ouhjb
5* Ahb Nod mu Vb`bdhb*
7* ? Qews wr`ou$fubb dosib wxurs*
1* Ghjjodmj
2* Fubwl-Fum~bj ebuuhbw
Ihdhqba Fubb Hqbdw> [glmmwb rs qm 7T
?* ? Qews Ahb Qmsshj`
5* ? Qews _rbbjw wr`ou$fubb Dosib Wxurs
7* 5 ws imp$kn Lm Glmgmiob ,b` Jovho Glmgmiob mu Dmglo(
1* ? Qews imp$fo aubwwhj`
2* ?-5 grs fubwl-fum~bj ebuuhbw
6* Ahb Nod-Vb`bdhb*
0* ? ws ubargba fo dou`ouhjb*
?* Ahb Wmf Auhjk
5* Eiogk-lbueoi bo mu gmffbb
7* Ahb Nbiix) Ouhfhghoi mu Mu`ojhg Wpbbbjbu) Woiwo*
Poqbu>
Dhjhdrd 5 Ihubw pobu aohix) dmub hf b|bughwhj` lbovhix*
B|bughwb> 6 aoxw sbu pbbk
Dhjhdrd 7 aoxw sbu pbbk> 53$73 dhjrbw mf hjbuvoi uohjhj` [gouahm> 53 wbg fow) 13 wbg wboax sogbT
,b` gumww$uohjbu) uboadhii) nm``hj`) ehkb) wphddhj`( MU @xd Gioww MU ? lmru fow$sogba poikhj`*
5 aoxw sbu pbbk ubwhwojgb uohjhj` [ubwhwojgb> ghugrh mf 5 wbw mf ?2 ubsw) gloiibj`hj` pbh`l ,b`
pbh`lw mu `xd gioww(*
? wbwwhmj mf wubglhj` ,b` xm`o) shiobw) emax eoiojgb gioww(*
P b h ` l q $ I m w w S i o j O a a h q h m j o i F m m a H q b d w
S o ` b 7
-
7/30/2019 MMWL week 4
4/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
F r u q l b u h j f m u d o q h m j ) g m j q o g q w & w q m u b
S o ` b 1
Pbewhqbw> ppp*dohjqohjdxpbh`lqimww*gmd)ppp*wpbbqbuihfbgire*gmd& ppp*joqvho*gmd*or
pb lovb ?33w mf ubghsbw qm fhq hj phql xmru pbh`lq$imww & pbh`l$dohjbjojgb sioj*
Fogbemmk> lsw>--ppp*fogbemmk*gmd-Dohjohjdxpbh`limww
Bdohi> dohjqohjdxpbh`lqimwwCxolmm*gmd*or
Wlms & gmjvbjhbjgb hqbdw>
jmb> ojx eouw goj eb rwba ow o wjogk fmiimphj` lb DDPI ahb> oiwm ovohioeib hj mru wmub,wbb mru
`ubo uoj`b ebimp(
Vhabm Ubghsbw>
Okhjw> @ubo fmu imp$goue) dboi ubsiogbdbj ,mj$lb$`m( mu wjogk + fo smuhmj> Sumbhj smpabuw) eouw &
wlokbw*
Emax Wghbjgb> ^mQuhd ,lb mjix ossbhb wrssubwwoj-lbudm`bjhg H ubgmddbja() sumbhjw) wlokbw) eouwoii plhgl fh hjm
wjogk mu dboi ubsiogbdbj hbdw ** Mu fmu lb `xd nrjkhbw/
EmaxQuhd> Qlb gmdsibb kh) eouw) gmmkhbw) sumbhj-fh eoiiw-ehbw & glmgmiob abwwbuw/ Oii fh hjm ? wjogk smuhmj*
HwmPlbx> Dboi Ubsiogbdbjw fmu ahbbuw mj$lb$`m/ Eouw) sumbhj wlokbwoii plhgl fh hjm lb wjogk mu dboi ubsiogbdbj
hbdw fmu lmwb fmiimphj` DDPI ahb siojw*
Jovho> Lovb xmru gokb & bo h m phl Jovho/ Gmjvbu ojx mf xmru ubghsbw phl wsmmj$fmu$wsmmj Jovho eokhj` hjwboa mf
wr`ou*
Pmuiaw Ebw Gbuboiw ,PEG(> Fojowhg) lboilx gbuboiw) ehuglbu drbwih & smuuha`b/
Wihd Wbgubw> Pb oii IMVB Wihd Wbgubqw eouw) gmmkhbw & glhsshbw/// O`ohj) oii `uboq wjogk hqbdw hf xmr gojq eokb xmru mpj mu
amjq lovb qhdb*
Wihd Sowo/// Xmr LOVB m ux Wihd Sowo* Nrw rwb xmru rwroi ubghsbw ,mu DDPI ubghsbw//( & wovb oj oaahhmjoi ?33 goimuhbw sbu
523` wbuvb*
Pbii Joruoiix> Dhjh sumbhj eouw & wr`ou$fubb glmgmiob`ubo fmu o wjogk/
@irbj$Fubb Hbdw> Kbbs poglhj` fmu mru uoj`b mf fimpbuw & `irbj$fubb hbdw & `hf eowkbw/
@hf Eowkbw//// Gbibeuob Gluhwdow) ehulaoxw) lmrwb$poudhj`w fmu xmru ahbhj` fuhbjaw ex wbjahj` lbd o `hf eowkb fumd
qlb DDPI wlms* Glmmwb ojx hqbdw & qlb @hfq Eowkbq msqhmj & pb phii lovb hq abihvbuba qm qlbd phqlhj 0 aoxw// Hf xmrub whgk mf
fbbihj` lb subwwrub mf Gluhwdow @hfw) wbja o ihjk m mru wlms m xmru fuhbjaw & fodhix fmu xmru Gluhwdow mu Kuhw Kuhj`ib subwbj*
http://www.maintainmyweightloss.com/http://www.maintainmyweightloss.com/http://www.sweeterlifeclub.com/http://www.sweeterlifeclub.com/http://www.natvia.com.au/http://www.natvia.com.au/https://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlossmailto:[email protected]:[email protected]://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/pages/MaintainMyWeightLoss/453218341397090?sk=app_135607783795https://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/pages/MaintainMyWeightLoss/453218341397090?sk=app_135607783795https://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlossmailto:[email protected]://www.facebook.com/Maintainmyweightlosshttp://www.natvia.com.au/http://www.sweeterlifeclub.com/http://www.maintainmyweightloss.com/ -
7/30/2019 MMWL week 4
5/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Fubjgl Qmowq>
Hj`ubahbjqw>
5 wihgbw,03`( Gmibw Plhb Wojaphgl Imof Euboa
? Qews _rbbjw wr`ou$fubb Dosib Wxurs
? b`` plhb ,wdoii(
? ws Pbwbuj Wou 03" ubargba fo Dou`ouhjb
Ghjjodmj ,msqhmjoi(
Wbuvb phql imp$foq hgb$gubod) gubod) dh|ba ebuuhbw
mu vojhiio xm`lruq ,msqhmjoi(
Ahubgqhmjw>
Lbo jmj$whgk soj mj dbahrd lbo*
Oaa dou`ouhjb) dbi*
Plhwk b`` plhb & ahs hj wihgbw mf euboa*
Qmow euboa hj b`` plhb rjhi eumpj) ruj & eumpj
mj mlbu whab*Wbuvb mj siob phl dosib wxurs auh~~iba mj ms*
Wsuhjkib ghjjodmj hf xmr phwl*
Jmb> Wbuvb hddbahobix*
Jrquhqhmj Sojbi
P b h ` l q $ I m w w S i o j > U b g h s b w E u b o k f o w q
S o ` b 2
B`` & Eogmj Drffhj>
Hj`ubahbjqw>
Qhs Qms Bj`ihwl Drffhj plmibdboi
? b`` ,17`(
52` ,? ?-7 shbgbw( Suhdm 80" Fo Fubb Wlmugr Uhja$
ibww Eogmj
Ahubgqhmjw>
Smogl mu gmmk b`` hj jmj$whgk soj*
Gmmk eogmj hj jmj$whgk soj*
Ih`lix mow Bj`ihwl Drffhj loivbw*
Gmdehjb oii & uboax m bo*
Jmb> drffhjw dox eb fum~bj mjgb gmia*
Jrquhqhmj Sojbi
Wbuvbw KN Goi Sumbhj Fo Wo
Fo
Gouew
?
-
7/30/2019 MMWL week 4
6/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
P b h ` l q $ I m w w S i o j > U b g h s b w E u b o k f o w q
S o ` b 6
Wbuvbw KN Goi Sumbhj Fo Wo
Fo
Gouew
?3
Hj`ubahbjqw>
23` ,?-5 grs( sumbhj smpabu ,Emaxuhd) EmaxWghbjgb) HwmPlbx( grs _rhjmo fimru5 ws eokhj` smpabu ws \ojloj `rd auhba eirbebuuhbw) guojebuuhbw mu aobw) glmssba ,mu dh|rub(
? grs PEG Pmuiaw Ebw Gbuboi grs Jovho ,mu`ojhg wpbbbjbu( ws woi
Uhgb Fimru Eibja ,dokbw 7 grsw rwb grs($ gmdehjb>plhb uhgb fimrusmom wougloshmgo fimru
,kbbs hj ohu$h`l gmjohjbu(
Ahubgqhmjw>
Sublbo mvbj m ? guojebuux nrhgb) dosib wxurs) b``w) jr erbu & mhi rjhi gmdehjba*
Smru pb & aux hj`ubahbjw m`blbu) bjwruhj` lbub oub jm irdsw* Oaa ossib) auhba furhw) gbuboi & Jovho
rjhi friix dh|ba*
Siogb eobu hjm lb subsouba hj & wdmml mr lb ms*
Eokb fmu 52$73 dhjw ,ruj oumrja ofbu ?3 dhjw(* Ih`lix eumpj*
Ubdmvb lb hj fumd lb mvbj* Rwhj` lb b|gbww eokhj` sosbu) `bjix wihab mff lb sosbu mjm o phub uogk*
Plbj gmmi) gr hjm eouw*
Wmub hj oj ohuh`l gmjohjbu fmu rs m 7 aoxw*
Jrquhqhmj Sojbi
-
7/30/2019 MMWL week 4
7/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Qrukbx Eru`bu>
Hj`ubahbjqw>
? Wb``ibw Gurdeba Qrukbx Eubow Wbok ,80" fo$fubb(? Plmibdboi Umrja Umii ,Eokbuw Abih`lq(*? Ibrgb Ibof*5 dbahrd wihgbw mf Qmdom*5 dbahrd wihgbw mf Ebbumm ,gojjba(*5 wihgbw uba mjhmjMihvb Mhi Gmmkhj` Wsuox? Qews Guojebuux Worgb ,Mgboj Wsuox) plmib ebuux(,msqhmjoi> ? Kuofq Whj`ibw 80" Foq$Fubb Glbbwb Wihgb oaahqhmjoi sumqbhj(
Ahubgqhmjw>
Sub$lbo mvbj m 533 ab`ubbw gbighrw* Subsoub o eokhj` uox phl oirdhjhrd fmhi mu eokhj` sosbu* Wsuox phl
gmmkhj` wsuox*Gmmk Qrukbx Fhiib hj lb mvbj fmu 73 dhjw *Subsoub woioa mj o siob*Qmow plmibdboi umii loivbw*Qms emmd loif mf erj-umii phl ebbumm) mdom )glbbwb) ibrgb) glhgkbj fhiib) & mjhmj* Wbuvb phl guojebuux worgb*
Jrquhqhmj Sojbi
P b h ` l q $ I m w w S i o j > U b g h s b w I r j g l
S o ` b 0
Wbuvbw KN Goi Sumbhj Fo WoFo
Gouew
? ?)766 752*5 52*2 1*2 ?*? 15*8
-
7/30/2019 MMWL week 4
8/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Glbbwb & Vb`bqoeib Uhwmqqm>
Hj`ubahbjqw>
5 grsw Ouemuhm Uhgb
?33 di phjb
? grsw Gbibux & gouum ,greba(
?5 Fimubw eumggmih ,wdoii fimubw(
? wloiim) glmssba
702` glmssba drwlummdw
833di glhgkbj wmgk 47 ws woi$ubargba wmgk smpabu
Souwbix
Guogkba Sbssbu ,m owb(
?
Emhi pobu) oaa wmgk & whu* Ib woja*
Glms vb`boeibw* Lbo jmj$whgk soj mj dbahrd lbo & oaa gbibux) gouum & eumggmih* Gmmk fmu 1 dhjw) whu$
uhj` mggowhmjoiix*
Oaa wloiimw & `ouihg m lb soj* Whu) oja lbj oaa uhgb* Whu
fmu ? dhj*
Oaa phjb & whu rjhi oewmueba*
Oaa wmgk `uoaroiix) whuuhj` phl o pmmabj wsmmj rjhi ihqrha
oewmueba bogl hdb ebfmub oaahj` dmub wmgk*
Ubargb lbo m o whddbu & gmmk fmu ossum|hdobix 53 dhjw*
Oaa dmub emhihj` pobu `uoaroiix hf uhgb eb`hjw m whgk m soj*
Whu bvbux gmrsib mf dhjw*
Oaa glmssba drwlummdw) whu mj dbahrd lbo fmu 5 dhjw*
Ubdmvb fumd lb lbo & whu hj fbo & guogkba sbs$
sbu*
Wbuvb
Jrquhqhmj Sojbi
P b h ` l q $ I m w w S i o j > U b g h s b w I r j g l
S o ` b Pbbk 1
Qrukbx Puos>
Hj`ubahbjqw>
? Dhwwhmj Plmibdboi Ibeojbwb Euboa
-
7/30/2019 MMWL week 4
10/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Glhgkbj & Wpbbq Gmuj Wmrs>
Hj`ubahbjqw>
523` glhgkbj eubow) wbodba & wlubaaba
? wsuhj` mjhmj) wihgba
? ws wbwodb mhi
153` goj gubodba gmuj
? ws Ubargba Woi Gmjhjbjoi Glhgkbj Wmgk
? grs pobu*Guogkba sbssbu ,qm qowqb(
Wbuvb phql o ahjjbu umii fmu irjgl ,msqhmjoi(
Ahubgqhmjw>
Wbod glhgkbj eubow fmu 53 dhjw) oiimp m gmmi & wluba-greb*
Lbo lb wbwodb mhi hj o worgbsoj
Oaa lb gubodba gmuj) wmgk smpabu) pobu) glhgkbj & sbssbu
Whu m lbo lumr`l & wbuvb*
Jmb> Wbuvb hddbahobix*
Jrquhqhmj Sojbi
P b h ` l q $ I m w w S i o j > U b g h s b w I r j g l
S o ` b ? 3
Wbuvbw KN Goi Sumbhj Fo Wo
Fo
Gouew
? 050 ?07*? ?6*2 5*8 3*2 ?
-
7/30/2019 MMWL week 4
11/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Glbbwb Sh~~o>
Hj`ubahbjqw>
Eowb>
Qews Aux Xbow ,? grs Sbufbg Hoihojm Ih`l Dm~~oubiio
?33di mdom srubb
? ws dhjgba `ouihg
? ws dhjgba glhiih
Guogkba sbssbu) souwibx & mub`ojm ,m owb(
Jmj$Wouglx vb`boeibw ,b*`* goswhgrd) drwlummd) b``sioj(
Ahubgqhmjw>
Sowqux>
Ahwwmivb xbow hj pobu) dh|*
Gmdehjb phl poudba dhik*
Ibovb hj poud siogb fmu 2 dhjw & oiimp dh|rub m wh & xbow m wou m ereeib*
Dh| m`blbu phl whfba fimru*
Kjboa phl fimruba lojaw fmu 2 dhjw*
Ibovb hj `ubowba empi) gmvbuba) hj o poud oubo fmu ossum| 13 dhjw) mu rjhi amr`l low amreiba hj wh~b*
@bjix subww mjm `ubowba mu jmj$whgk sh~~o uox*
Sh~~o>
Gmdehjb mdom srubb) `ouihg) glhiih) sbssbu) souwibx & mub`ojm*Wsmmj mdom dh| mj sh~~o) m ba`bw*
Wsuboa glbbwb mj sh~~o* Oaa ojx oaahhmjoi fubb vb`boeib msshj`w xmr phwl*
Eokb o ? sh~~ow dox eb fum~bj mjgb gmia*
Jrquhqhmj Sojbi
P b h ` l q $ I m w w S i o j > U b g h s b w I r j g l
S o ` b ? ?
Wbuvbw KN Goi Sumbhj Fo Wo
Fo
Gouew
7,irjgl(
856*2 553*6 ?2*7 2*0 5*8 52*?
-
7/30/2019 MMWL week 4
12/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Joglmw>
Hj`ubahbjqw>
? Dhwwhmj Plmibdboi Ibeojbwb Euboa) gr hjm uhoj`ibw
@ouihg Mihvb Mhi Wsuox*
? Qmdom) glmssba*
grs drwlummdw) glmssba*
5 Qews Mia Bi Sowm Lm Qogm Worgb*
? Qews ,?- ? Qews B|uo Ih`l Wmru Gubod(*
Ahubgqhmjw>
Sub$lbo mvbj m ? U b g h s b w I r j g l
S o ` b ? 5
Wbuvbw KN Goi Sumbhj Fo Wo
Fo
Gouew
?
,irjgl
+ fo
wbuvb(
?)150 778*< ?0*0
-
7/30/2019 MMWL week 4
13/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Ibdmj Qouq>
Hj`ubahbjqw>
Qouq Gowb>
5 ws Jovho ,joruoi wpbbbjbu(
?33` Plmibdboi W*U* Fimru
? b`` plhb ,wdoii(
? Qews Pbwbuj Wou 03" ubargba fo Dou`ouhjb
? ws Vojhiio Bwwbjgb
Qouq>
?33` Xmsioh Fmu$Db Ibdmj Dbuhj`rb Xm`lru
23di ibdmj nrhgb ,5 ibdmjw( & `uoba ibdmj uhja
5 b`` plhbw
5 ws Jovho ,joruoi wpbbbjbu(
Wbuvb phql imp$foq hgb$gubod) gubod mu vojhiio xm`lruq ,msqhmjoi(
Ahubgqhmjw>
Qouq Gowb>Whf Fimru
Eibja Jovho & dou`ouhjb hj o fmma sumgbwwmu*
Oaa Vojhiio Bwwbjgb & b`` plhb) eibja*
Dh| m o wih`lix whgkx amr`l*
Siogb hj o empi hj lb fuha`b fmu ? lmru m glhii*
Subww hjm `ubowba gowwbumib ahwl*
Subww o fbp ih`l lmibw hj eowb phl o fmuk*
Sub$lbo mvbj m ?
Ebo b`` plhbw rjhi sbokw fmud*
Oaa xm`lru) ibdmj nrhgb) uhja & Jovho*
Siogb hjm gmmiba ou gowb*
Eokb fmu 52 dhjw rjhi wih`lix pmeeix*
Oiimp m gmmi hj gowwbumib ahwl*
Wbuvb phql gubod) hgb$gubod mu vojhiio xm`lruq*
Jmqb> Wbuvb wih`lqix poud) mu ibq gmmi hj fuha`b qm wbq fruqlbu*
Jrquhqhmj Sojbi
P b h ` l q $ I m w w S i o j > U b g h s b w W j o g k - A b w w b u q w
S o ` b ? 7
Wbuvbw KN Goi Sumbhj Fo Wo
Fo
Gouew
1 2
-
7/30/2019 MMWL week 4
14/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Abihghmrw Nod Qouqw>
Hj`ubahbjqw>
,wbuvbw 0 fmu o wjogk(
Hj`ubahbjqw>
Sowqux>
55` ? Qews Jovho ,eokhj`( wpbbbjbu
73` ? Qews Jrbib| Ih`l dou`ouhjb) dbiba
53di ? Qews Slxwhgoi jm$fo dhik
? b`` ,2
?
Sublbo mvbj m ? drffhjw dox eb fum~bj mjgb gmia*
P b h ` l q $ I m w w S i o j > U b g h s b w E u b o k f o w q - w j o g k
S o ` b ? 1
Wbuvbw KN Goi$
muhbwSumbhj Fo Wo
FoGouew NG
0
,wjogk( 68< ?60 1 1 ? 58?
`uohj&?-5
furh
http://www.youtube.com/user/maintainmyweightloss -
7/30/2019 MMWL week 4
15/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Ossib Gurdeib>
Hj`ubahbjqw>
Eowb>
? @ubbj Ossib ,dbahrd(
? wsmmj Jovho ,mu`ojhg wpbbbjbu(
Aums mf Vojhiio B|uog
Pobu) m gmvbu
ws Gmujfimru
Gurdeib>
grs PEG Gbuboi ,... wbb mru WLMS...(
? ws Jovho mu Wbvho ,... wbb mru WLMS...(
? ws Pbwbuj Wou 03" Ubargba Fo Erbu
Aums mf Vojhiio B|uog
b`` plhb
Aowl mf Jrdb`-Ghjjodmj ,qm qowqb(
Ahubgqhmjw>
Sublbo mvbj m ?
P b h ` l q $ I m w w S i o j > U b g h s b w W j o g k w - A b w w b u q w
S o ` b ? 2
Wbuvbw KN Goi Sumbhj Fo WoFo
Gouew
?
-
7/30/2019 MMWL week 4
16/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Ibdmj Glbbwbgokb>
Hj`ubahbjqw>
?3 Pmmipmulw Dhik Ouumpumm Ehwgrhw
5 Qews ,63`( Pbwbuj Wou 03" ubargba$fo Dou`ouhjb
?33di ibdmj nrhgb
? Qews @biohjb ,?1`(
533` Sbufbg Hoihojm B|uo Ih`l Uhgmo Glbbwb
?23` Slhioabislho Gubod Glbbwb) B|uo Ih`l
5 Qews Jovho ,wpbbbjbu( ,1`( ,... wbb mru WLMS...(
Uhja mf ? Ibdmj 4 5 ws
? B`` Plhb ,iou`b `uohj fba hf smwwheib(
Ahubgqhmjw>
Ehwgrhq Eowb>
Gurwl ehwgrhw hj o fmma sumgbwwmu rjhi lbx ubwbdeib euboagurdew*
Dbi dou`ouhjb*
Gmdehjb ehwgrhw & dou`ouhjb rjhi dh|rub whgkw m`blbu*
@ubowb o 53gd wsuhj`$fmud soj) mu rwb jmj$whgk empiw fmu hjahvharoi glbbwbgokbw*
Fhudix subww ehwgrh eowb hjm wbsouob empiw & glhii hj fuha`b* Mvbujh`l hf smwwheib*
Glbbwbgokb>
Lbo lb ibdmj nrhgb fmu 73 wbgw hj lb dhgumpovb*
Wsuhjkib phl `biohjb & plhwk m`blbu* Gmmi*
Eibja glbbwbw) wpbbbjbu & ibdmj uhja hj fmma sumgbwwmu*@bjix eibja hj lb gmmiba ibdmj-`biohjb dh|*
Plhwk b`` plhb phl bibguhg ebobuw rjhi sbokw fmud*
Plhwk b`` plhbw `bjix hjm lb ibdmj dh|rub*
Smru bvbjix hjm lb subsouba ehwgrh eowb-w*
Glhii mvbujh`l ,hf smwwheib( mu rjhi fhud*Wbuvb phl furh &-
mu o wdoii odmrj mf Ih`l Aohux Plhs Gubod) hf abwhuba*
Jmb> glbbwbgokbw dox eb fum~bj mjgb fhud) lop hj ub$
fuh`buomu fmu ? lmru suhmu m wbuvhj`*
Jrquhqhmj Sojbi
P b h ` l q $ I m w w S i o j > U b g h s b w W j o g k w - A b w w b u q w
S o ` b ? 6
Wbuvbw KN Goi Sumbhj Fo WoFo
Gouew
0 171*7 ?37 0*8 1*2 5*2 0*2
https://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttp://www.youtube.com/user/maintainmyweightlosshttps://www.facebook.com/Maintainmyweightloss -
7/30/2019 MMWL week 4
17/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Glmgmioqb Glhs Gmmkhbw>
Hj`ubahbjqw>
?63` Wbif$Uohwhj` Fimru
? b`` plhb
?33` ,?-5 grs( Joqvho-Wqbvho ,... wbb mru WLMS...(
63` Pbwbuj Wou 03" ubargba$fo dou`ouhjb
Douw Ihb Eou ,70`( mu EmaxQuhd Glmg Gouodbi Gurjgl ,23`( mu Wihd Wbgubw Gmmkhbw & Gubod Eou ,13`( mu Emax+ Wphww Glmgmiob Eou
,13`( mu Okhjw Bjari`b Dhik Glmgmiob Eou ,73`(,... wbb mru WLMS...(
Msqhmjoi Wbuvhj` Habo>
Ubsiogb Douw Eou phql gurdeiba Plhqb Qhd Qod
Ahubgqhmjw>
Sublbo mvbj m ? U b g h s b w W j o g k w - A b w w b u q w
S o ` b ? 0
Wbuvbw KN Goi Sumbhj Fo Wo
Fo
Gouew
? 6?3 ?12 6*2 7*2 ?*
-
7/30/2019 MMWL week 4
18/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Eojojo Wsihq>
Hj`ubahbjqw>
? wdoii eojojo
? re Wkhjjx Gmp Bj`ihwl Qmffbb Hgb Gubod Wrjaob
Wbuvb phql imp$foq gubod) Gmqqbbw Ahbq Gouodbi Qmsshj` mu _rbbjw
wr`ou$fubb dosib wxurs mu ghjjodmj ,msqhmjoi(
Ahubgqhmjw>
Wsih eojojo hj 5*
Hf abwhuba) dhgumpovb Hgb$Gubod ?2 wbgmjaw m wmfbj*
Wsmmj hgb$gubod mvbu eojojo*
Oaa mshmjoi msshj`w hf xmr ubqrhub ,oaa b|uow m jruhhmjoi gmjbj & wbuvbw(*
Jmb> Wbuvb hddbahobix*
Jrquhqhmj Sojbi
P b h ` l q $ I m w w S i o j > U b g h s b w W j o g k w - A b w w b u q w
S o ` b ? Pbbk 1
Glhgkbj Sh~~o>
Hj`ubahbjqw>
Eowb>
Qews Aux Xbow ,533` Uhaabuw ,mu Oiah( glhgkbj
?33di mdom srubb
? ws dhjgba `ouihg
? ws dhjgba glhiih
Guogkba sbssbu) souwibx & mub`ojm ,m owb(
Ahubgqhmjw>
Sowqux>
Ahwwmivb xbow hj pobu) dh|*
Gmdehjb phl poudba dhik*
Ibovb hj poud siogb fmu 2 dhjw & oiimp dh|rub m wh & xbow m wou m ereeib*
Dh| m`blbu phl whfba fimru*
Kjboa phl fimruba lojaw fmu 2 dhjw*
Ibovb hj `ubowba empi) gmvbuba) hj o poud oubo fmu ossum| 13 dhjw) mu rjhi amr`l low amreiba hj wh~b*
@bjix subww mjm `ubowba mu jmj$whgk sh~~o uox*
Sh~~o>
Gmdehjb mdom srubb) `ouihg) glhiih) sbssbu) souwibx & mub`o$
jm*
Wsmmj mdom dh| mj sh~~o) m ba`bw*
Glms glhgkbj & siogb mj sh~~o* Oaa ojx oaahhmjoi fubb vb`bo$
eib msshj`w xmr phwl*
Eokb o ? sh~~ow dox eb fum~bj mjgb gmia*
Jrquhqhmj Sojbi
P b h ` l q $ I m w w S i o j > U b g h s b w A h j j b u
S o ` b ? 8
Wbuvbw KN Goi Sumbhj Fo Wo
Fo
Gouew
5,ahjjbu(
?712*
-
7/30/2019 MMWL week 4
20/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Glhgkbj Soudh`hojo>
Hj`ubahbjqw>
?*2 ,?33`( Hj`lod Ihb Eubow Ossbhwbuw
? wdoii smom ,?33`(
Wsuox `ouihg mihvb mhi
? wdoii gouum) wihgba
grs ,12`( fum~bj Gmrjux Louvbw sbow) gmuj & goswhgrd
? Qews Sbufbg Hoihojm Ih`l Dm~~oubiio glbbwb? Qews Ib``mbw Sh~~o Worgb ,mdom sowb(
Mihvb Mhi wsuox ,msqhmjoi> `ouihg fiovmru(
Ahubgqhmjw>
Sublbo mvbj m 533G*
Eokb pba`bw mf smom wsuoxba phl `ouihg mihvb mhi) guogkba sbssbu & mub`ojm fmu 52 dhjw mj ihjba &
`ubowba eokhj` uox*
Wsuox o wbsouob ihjba eokhj` uox phl mihvb mhi wsuox*
Wsmmj Sh~~o Worgb & Dm~~oubiio mjm glhgkbj*
Eokb fmu 53 dhjw*
Emhi wihgba gouum & dh|ba vb`boeibw fmu 2 dhjw*
Wbuvb*
Jrquhqhmj Sojbi
P b h ` l q $ I m w w S i o j > U b g h s b w A h j j b u
S o ` b 5 3
Wbuvbw KN Goi Sumbhj Fo Wo
Fo
Gouew
? ?)757*3 7?2*3 58*1 1*5 3*8 77*5
-
7/30/2019 MMWL week 4
21/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Wshjogl & Uhgmqqo Gojjbimjh>
Hj`ubahbjqw>
grs Kuof B|uo Ih`l Uhgmo Glbbwb*
grs eoex wshjogl
grs ,?52`( WSG Ahgba Qmdom ,phql mjhmj) `ouihg & eowhi(
grs glmssba drwlummdw ,5 . grsw(
Sum Glbf @ouihg Mihvb Mhi Wsuox*
grs glmssba ~rgglhjh
ws Dhjgba glhiih
5 . ws Dhjgba @ouihg
Mub`ojm & guogkba sbssbu*
Oaahhmjoi pobu hf ubqrhuba*
Oaahqhmjoi Hj`ubahbjqw>
1 Gojjbiimjh Wlbiiw
grs ,53`( Sbufbg Hoihojm Ih`l Dm~~oubiio glbbwb
Ahubgqhmjw>
Worgb>
Lbo o jmj$whgk soj mj dbahrd lbo) wsuox phl Mihvb Mhi wsuox*
Oaa grs drwlummdw) ~rgglhjh ,m eumpj(* Qlbj) oaa lbuew & wshgbw & Ahgba Qmdom*
Ubargb lbo & whddbu fmu 53 dhjw) whuuhj` mggowhmjoiix*
Gojjbiimjh>
Hj o fmma sumgbwwmu) sumgbww grs drwlummdw) `ouihg & eoex wshjogl* Oaa guogkba sbssbu) mub`ojm ,m
owb( rjhi wdmml*
Gmdehjb phl Uhgmo Glbbwb*
Fhii Gojjbiimjh wlbiiw phl Uhgmo dh|* ,fhii rsuh`l mj gihj` puos m fhii(
Sublbo mvbj m 533G* Wsuox ? ,iou`b( uodbkhj phl mihvb mhi wsuox*
Wsmmj o wdoii odmrj mf worgb ihqrha hjm lb eowb mf lb ahwl*
Siogb fhiiba Gojjbiimjh wlbiiw hjm uodbkhj* Qms phl Worgb & wsuhjkib phl Dm~~oubiio glbbwb*
Eokb fmu 73 dhjw* ,jmqb> xmr dox phwl qm siogb hjahvharoi uodbkhj mj o eokhj` quox ow hq phii eb lmq(*
Wbuvb lm*
Jrquhqhmj Sojbi
P b h ` l q $ I m w w S i o j > U b g h s b w A h j j b u
S o ` b 5 ?
Wbuvbw KN Goi Sumbhj Fo Wo
Fo
Gouew
? ?)526 588*? 5?*0 2*< 7*? 13*0
-
7/30/2019 MMWL week 4
22/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Wlbslbuaw Shb>
Hj`ubahbjqw>
Shb Fhiihj`>
233` Gmibw 2$wof Ebbf Dhjgb
Pbh`l$Poglbuw Eumpj Mjhmj @uovx
Hjwoj Smom Dh| & pobu mu 523` smombw
? Qews Qmdom Worgb
5 Qews Pmugbwbuwlhub Worgb
?13` Ib``mbw Sh~~o Worgb ,`ouihg) mjhmj & lbuew(
702` glmssba drwlummdw
Guogkba Sbssbu & Mub`ojm ,m owb(
? Grs mjhmjw ,b` fum~bj( ??3`
Imp$Foq Shb Sowqux>
5-7 grs plmibdboi siohj fimru ,?33`(
?-7 grs plhb W*U* fimru ,62`(
7 Qews Fimuo Sum$Oghvb ,03" ibww fo Dou`ouhjb
5 Qews Sbufbg Hoihojm B|uo Ih`l Uhgmo Glbbwb
grs hgba pobu
Ahubgqhmjw>
Sowqux>
@ubowb iou`b drffhj uox mu shb ahwlbw*
Dh| m`blbu whfba fimruw
Gr hj pbii glhiiba dou`ouhjb ,rwhj` o kjhfb() rjhi dou`ouhjb hw eumkbj rs*
Gr hj uhgmo glbbwb* Whu hj hgba pobu rwhj` o fmuk) mjix oaahj` ihqrha m aux oubow*
Fmud hjm o wdmml eoii oja kjboa o fbp hdbw* Ubfuh`buob rjhi ubqrhuba*
Rwb oii mf sowux fmu eowbw*Umii mr sowux) ebhj` goubfri m ihf umiihj` shj ow xmr ubogl lb ba`b* Xmr dox phwl m gmvbu o emoua phl
`ioa$eokb & whf fimru m umii mr sowux*
Siogb hj o shb ahwl ,mu iou`b drffhj uox() wgmub eowb phl o fmuk) fhii ,ubfbu ebimp( & gmvbu phl dowlba smo$
m*
Eokb fmu ossum|hdobix 13 dhjw C ?83 ab`ubbw gbighrw*
Shbw>
Lbo o jmj$whgk soj & gmmk oii shb fhiihj` hj`ubah$
bjw* Dokb rs dowlba smom*
Jmb> shbw dox eb fum~bj mjgb gmia*
Jrquhqhmj Sojbi
P b h ` l q $ I m w w S i o j > U b g h s b w A h j j b u
S o ` b 5 5
Wbuvbw KN Goi Sumbhj Fo Wo Gouew
0,irjgl(
?)?25*6 501*1 ?
-
7/30/2019 MMWL week 4
23/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
Glmgmioqb Dmrwwb>
Hj`ubahbjqw>
533 di glhiiba pobu
23di emhihj` pobu
Qews @biohjb
5 lbosba Qews Ahsimdo mu Pmmipmulw Wkhd Dhik Smpabu
wgmms HwmPlbx mu EmaxWghbjgb Plbx Sumbhj ,b` Glmgmiob) glmg$eojojo mu glmg$dhj fiovmru( ,... wbb mruWLMS...(
Aums mf sbssbudhj bwwbjgb ,mshmjoi(
Msqhmjoi Wbuvhj` Habo>
Wbuvb phql Ahbq Qmsshj` & ? Qews Ih`lq Aohux$Plhs Gubod ,msqhmjoi(
Ahubgqhmjw>
Ahwwmivb `biohjb hj 23di emhihj` pobu
Dh| oii hj`ubahbjw ,hjgirahj` `biohjb( phl oj bibguhg dh|bu fmu ossum| 5 ?-5 dhjw) mu rjhi fumlx*
Smru hjm empi) gmvbu & oiimp m wb hj fuha`b ,ossum| 5 lmruw(*
Jmb> Wbuvb mjgb wb-wdmml gmjwhwbjgx*
Jrquhqhmj Sojbi
P b h ` l q $ I m w w S i o j > U b g h s b w A o h u x
S o ` b 5 7
Wbuvbw KN Goi Sumbhj Fo WoFo
Gouew
?
-
7/30/2019 MMWL week 4
24/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
P b h ` l q $ I m w w S i o j > F M M A A H O U X
S o ` b 5 1
Pbbk Jm> ************** Aox - Aoqb> ****** - *********** Pbh`lq> ********** K` Imwq qm Aoqb> ****************
Dbowrubdbjqw ,gd(> Pohwq ***** Glbwq ***** Lhsw ***** Oudw ***** Ib`w ***** K` qm `m qm @moi> ***************
@moi Pbh`lq> ********************
Eubokfowq>
$$
Irjgl>
$$
Ahjjbu>
$$
Aohux>
$$
Wjogk - Abwwbuq>
$$
Furhq>
$$
< @iowwbw Poqbu B|bughwb ,73 dhjw(
Gmddbjqw mj qmaox ** qlmr`lqw fmu qmdmuump ** gloiibj`bw=
Ihdhqba Fubb Fmmaw>
$$
Fubb Fmmaw>
$$
Foqw>
$$
Oaahqhmjoi Fmmaw= Jmqb xmru bdmqhmjw vw uboi
lrj`bu>
Fruqlbu habow & ubghsbw> ppp*dohjqohjdxpbh lqimww*gmd
-
7/30/2019 MMWL week 4
25/25
Jbp Xbouw
Ubwmirqhmj
Ahbq Sioj> Pbbk 1
P b h ` l q $ I m w w S i o j > A H B Q Q H S W
S o ` b 5 2
Ahbq Qhs '1> Rjabuwqoja qlb Smpbu & ihdhqoqhmjw mf B|bughwb*
Emrjaouhbw qm imwhj` pbh`lq*
Fmu o dmub b|bjwhvb ihw wbb> ls>--ppp*dohjohjdxpbh`limww*gmd-hjab|]fhibw-So`b
Oub xmr rjabu subwwrub= Qlhw goj ubwuhg xmru oehihx m imwb pbh`l* Bjnmx wmdb fubwl ohu) glo m o fuhbja mu `b ahwuogba
hjwboa mf bohj`* Lmpbvbu) ux m ubwmivb lb sumeibd uolbu loj wpbbshj` h rjabu lb gousb* Hw lb hwwrb wmdblhj` xmr
goj gmjumi= Hf jm) lbj ux jm m pmuux* Hf xmr goj) okb wbsw m fh| lb whrohmj*
Dokb wrub xmr auhjk xmru 6$< `iowwbw mf pobu ,dmub hf xmr b|bughwb(
Dokb wrub xmr `b bjmr`l wibbs* Eumkbj mu ubargba wibbs ubwuhgw xmru bjbu`x ibvbiw & oehihx m dokb lb uh`l glmhgbw* Hf
xmrub qhuba) xmrub ibww ihkbix qm b|bughwb & phii ubpoua xmru qhubajbww phql qlb pumj` fmma glmhgbw*
Fruqlbu habow & ubghsbw> ppp*dohjqohjdxpbh lqimww*gmd
http://www.maintainmyweightloss.com/index_files/Page837.htmlhttp://www.maintainmyweightloss.com/index_files/Page837.html