Your New Year Weight Loss Resolution

8/12/2019 Your New Year Weight Loss Resolution

http://slidepdf.com/reader/full/your-new-year-weight-loss-resolution 1/77

Your New Years WeightLoss Resolution

How To Get The Body Of Your Dreams in 200



Ta!le Of "ontents

IntroductionWhy Do You Want To Lose Weight?

Does Your Weight Have Emotional Control Over You?How Did You Get Here?

Why We Eat

Emotional Hungeroredom Eating

!ista"en Hunger!edications

The Diets That Lead #s Here$ad Diets

%& 'igns a diet is a (ad

$actors )((ecting How We Lose WeightHow To Dum* The Weight $or Good This Time

Inches Or +ounds?'tarting +oint , The )ll Im*ortance O( ) Goal

Watching What You Eat , -ee*ing Ta.s On Those CaloriesWhat E/actly Is ) Calorie?

Good $at 0s ad $at'im*le Car.ohydrates

Com*le/ Car.ohydrates

We Have )ll O( This -nowledge , 1ow What?Getting +hysical

E/ercise )nd It2s $ar 3eaching ene(its$inding an e/ercise *rogram that is right (or you

Your +ersonal Weight Loss +lanE/ercise )s +art O( Your Weight Loss +lanYour Eating +lan To Dro* The +ounds

To )chieve Your Weight Loss GoalConclusion

3eca*

0alua.le 3esources O( Interest

2



#ntrodu$tion

It2s 4&&5 and here you are again6

'ure you haven2t tried this *rogram .e(ore .ut you no dou.t aren2t a

stranger to the dieting merry7go7round that has .een *laguing yourli(e u* to this *oint6

I( you are here then there is a 589 li"elihood that you are loo"ing (oryet another way to lose weight: sorry girls this (igure is es*ecially true

(or women6 $or the (ellas on the other hand it2s around the ;&9

mar": staggering .ut true6

'o what does this mean? It means that .etween ;&9 and 589 o(

)merican adults will .e on yet another diet at some stage during the1ew Year6

It2s all *art and *arcel o( the 1ew Year2s resolution chec"list and

weight loss is a high *riority on it6 That means that we will set our

goals with (ull intention o( dro**ing every last *ound so that we canswan around at the .each in that two *iece .i"ini then a(ter the (irst

wee" there we are: staring down at the .owl o( ca..age sou*wondering what on earth what it was all (or in the (irst *lace6 Darn

those 1ew Year2s resolutions<

'o there we are again: we yet again (ailed the weight loss resolution*art o( our goal .ut that2s o" .ecause we2ll =ust write it down again (or

ne/t year6

3



3inse and re*eat and the cycle continues6

These so.ering high (igures o( dieter2s shows us that we are all well

aware that we need to lose some weight yet each year we continue to

get (atter than the year .e(ore6

Diets actually ma"e you gain weight in the long term and that is.ecoming ever more evident in the o.esity e*idemic that is *laguing

this (ast (ood: minimal e/ercise generation6

Did you "now that stadium seats have to .e widened to accommodatethe increase in *eo*les e/*anding: ahem>girth? It shows that we are

.ecoming a larger nation and not in a good way@ o( *eo*le than we

ever have .e(ore and this is in the *ast 4& years alone6

Our children are su((ering (rom o.esity related conditions such as

dia.etes and heart disease6

) grou* o( A& o.ese )merican children (rom the ages o( ; to %5 weresu.=ected to a .attery o( tests to e/amine the e((ect that a diet high in

(at had on their young .ody2s6

The results were eye o*ening6 )ll su((ered (rom high cholesterol andall were within the high ris" category o( having cardiovascular disease

and heart (ailure o( which some su.=ects were already e/hi.itingsym*toms o(6

)mong some o( the tests was the measurement o( *laBue .uildu* o(

the carotid arteries6 These are the arteries that are located on eitherside o( the nec" which su**ly *recious .lood and o/ygen to the (ace

and .rain6 The shoc"ing discovery is that these youngsters had theartery age o( a *erson in their &2s6

That means that their arteries and internal age was more than twice

that o( their chronological age: as doctors say you2re only as young asyour arteries6

4



I "now you can do it6

'o let2s get started6

Why Do You Want To Lose Weight%

'eems li"e an o.vious Buestion doesn2t it? 'cratch .eneath thesur(ace and you will (ind your true motivation that will "ee* you

dedicated until you achieve your goal6

What do you ho*e to get out o( this *rogram?

Why do you want to lose weight?

Is it sim*ly .ecause it was on your 1ew YearFs resolution list o( goals

to achieve?

Is it (or a reunion you2ll .e attending?

Is it (or a holiday?

Is it to (it into your old clothes or *erha*s a slin"y little out(it you want

to get into?

I "now it2s di((icult .ut these days it seems that you can2t turn a

magaine *age or change a channel without seeing an emaciated:s"inny teenager touted as .eing the image we should all as*ire to6

The media images we are (ed are (alse ideals: this is certainly not how

regular *eo*le loo" neither should we .e (orced into a mould toachieve it6

6



We are all di((erent and the world is a richer *lace (or it6 ust .ecause

we may not .e %&& *ounds: leggy and (eet %% doesn2t mean that weare not .eauti(ul6

ust .ecause we don2t (it into that tem*late o( what is deemed

.eauti(ul .y an industry o.sessed with *er(ection does not mean thatwe are inca*a.le o( ourselves .eing .eauti(ul and loo"ing our .est6

I( you are carrying e/cess weight: losing some o( that weight will *eel

.ac" the layers and reveal your true *hysical .eauty lying hidden

.eneath6 You will unearth your .eauty li"e chiseling away at a

magni(icent !ichelangelo scul*ture: *ound .y *ound6

You are your own master*iece6

ust remem.er: you can and will loo" great6

'o let2s get .ac" to the reason why you want to lose the weight6 'ure

you want to loo" great: that2s a given .ut why else?

Whatever the reason: it has to .e one .ased on something moreim*acting then =ust wanting to lose a (ew *ounds .ecause o( an event

or (or the sa"e o( (itting into something6

'ometimes we lose weight (or the wrong reasons6 'ometimes wehave the mis(ortune o( .eing on the wrong diets and are given

incorrect in(ormation vital to our weight loss success6

You need a more com*elling reason to stic" with your *rogram.ecause let2s (ace it: times get di((icult when you2re tired: hungry:

de*ressed or .ored and you see the chocolate ca"e staring .ac" at youscreaming your name6

7



Every cell in your .ody is telling you to eat the ca"e: every (i.er o(your .eing is trying to sway you (rom your *ur*ose6 Tell me: at this

*oint: do you have a strong enough reason to *revent you (rom eatingthat ca"e?

+ro.a.ly not: the draw o( the ca"e is (ar stronger than the a**eal o(

the reunion or the sie & out(it and let me tell you why6

It2s .ecause the ca"e is right there6 The reality is right there in (ronto( you in *lain sight and everything else: all o( your weight loss goals:

the reunion: the out(it: the 7 (ill in the .lan" goal .ecomes =ust a (aintwhis*er in the .ac"ground .y com*arison6

Why? ecause you thought you could su**ress all o( those years o(

conditioning in one wee"6 Your .ody is stronger than you thin"6That2s not to say that you can2t lose weight: you a.solutely can you

=ust have to wor" with your .ody and not against it6

Having said that: thin" o( a worthwhile *ur*ose to lose the weight i(you haven2t done so .e(ore6

'omething li"eJ

K I want to lose weight .ecause I want to gain a healthy res*ect (ormy .ody

K I want to lose weight .ecause I want to live longer (or my (amily

K I want to lose weight .ecause I want to en=oy li(e more .y doing thethings that my weight restricts me (rom doing

K I want to lose weight .ecause I want to (eel great a.out my mysel(

and my a**earance

8



K I want to lose weight .ecause I want to travel and en=oy all that li(ehas to o((er me

K I want to lose weight to have the strength and energy I need to

en=oy li(e li"e having the energy to chase my children

K I want to lose weight so that I can .e an active *artici*ant in my

own li(e and not =ust a s*ectator

1ow it2s your turn6 'omething com*elling6 'omething dee*er thanyour usual 1ew Year weight loss resolution6 'omething that will "ee*

you grounded and anchored to your *ur*ose6 That way the lure o( the

ca"e is no match (or wanting to watch your loved ones grow u* aroundyou: it won2t even come close6

Ta"e your time and thin" o( something that is truly worthy o( you andyou will stic" with it li"e glue6

'o why do I thin" you should lose weight?: .ecause you are worth it

and you deserve to have a (ull and truly wonder(ul li(e: having theenergy to (ul(ill that is a reBuirement6

'o get to it: thin" o( your com*elling *ur*ose6 Thin" o( a doen: the

more the .etter6

Other Reasons Why You &ay Want To Lose Weight

1o dou.t a .ig reason why you want to lose weight is lin"ed to your

*hysical a**earance6 This scratches (ar .elow the sur(ace than =ustwanting to lose weight to (it into something or sim*ly hating the wayyour thighs loo"6

E/cess weight can im*act on sel( esteem6 1o one wants to .e o.ese.ecause it has so many negative connotations in our society6

9



ecause we .elieve we are not attractive and a**ealing to others can

ma"e us rethin" our own sel( worth and value6 This can lead to socialand emotional *ro.lems and distort the way we *erceive ourselves as

well as how we interact with others6

This can .ecome a vicious cycle within itsel( where we eat .ecause o(

how we (eel to medicate the *ain yet o(ten end u* (eeling worse alongwith gaining even more weight6 The cycle continues6

Does Your Weight Ha'e (motional "ontrol O'er You%

+sychologists are aware o( the emotional e((ect weight can have on

sel( esteem .ut the remaining medical world is =ust starting to wa"e u*to this (act6

$ind out i( weight gain has an emotional e((ect on you6 'ome .rie(Buestions6

)re you conscious o( your *hysical a**earance when you are out in*u.lic?

)re you com(orta.le with loo"ing at yoursel( in the mirror or do youavoid it?

)re you concerned with what others thin" o( your .ody?

Do you (eel that the only way you can truly .e ha**y is to change the

*hysical things you don2t li"e a.out yoursel(?

I( you answered yes to any o( the a.ove Buestions then it2s *ossi.lethat your weight has an emotional in(luence over you6 Your

a**earance shouldn2t "ee* you unha**y6 Your a**earance reallyshould .e the icing on the ca"e to the *erson you are within6

10



You have the *ower to do something a.out it6 You can either continueto live with it or do something a.out it6

The (act that you are here says a lot a.out you and *roves that you

are willing to ta"e action6 I congratulate you (or that and "now youwill (ind answers here6

ust remem.er this .oo" aims to re7educate you and unlearn all o( the.ad ha.its you may have *ic"ed u* over the years6 It won2t ha**en

overnight: .ut it will ha**en6 You are a.out to e/*erience some li(e

changing truths so =ust stay with it and a.sor. as much as you can6

Health #ssues

) .ig motivation (or wanting to lose the weight could also .e (or health

reasons6 You don2t have to .e a genius to (igure out that we are livingin an o.ese nation6 We are su((ering in e*ic *ro*ortions (rom diseases

our ancestors %&& years ago had never even heard o(6

You "now the e((ects that carrying e/cess weight can have on the .odyeven in your =oints and your lower .ac" .ut we o(ten (orget what

im*act this is having to our internal organs6

Did you "now that e/cess a.dominal (at is the most dangerous ty*e o((at to have? This is .ecause this is most active o( them all6

The (at is *ac"ed around your intestines: your liver and heart and

inter(eres with the way those organs wor"6 This (at secretes chemicalsand hormones that inhi.it *ro*er (unction o( those vital organs6 It is

also an indicator o( Ty*e II dia.etes and heart disease6

$or women i( your waist is more than inches at the .elly .utton and(or men i( is more than & inches than you lie within the high ris"

category o( heart disease: dia.etes: .lood *ressure and stro"e andmust lose weight6

11



E/cess (at in the .ody causes the arteries in your heart to .ecomeclogged which raises your .lood *ressure to (orce the .lood to your

organs6 Having =ust an e/tra & e/cess *ounds (orces your heart towor" twice as hard to do the same =o. it did when you were =ust &

*ounds lighter6

E/cess .lood *ressure damages the .lood vessels in your "idneys andcan cause them to (ail6 High .lood *ressure is also lin"ed with

.lindness caused (rom .urst and .leeding .lood vessels in the .ac"s o(

the eyes6

High .lood *ressure can also cause wea"ened .lood vessels to .urst

and .leed on the .rain causing a stro"e6 lood clots can also .ecome

lodged within narrowed arteries also causing a stro"e6

Dia.etes causes the .lood to thic"en which raises the ris" o( .lood

clots (orming resulting in stro"es and heart attac"s (rom your alreadythic"ened arterial walls6

'o: as you can see .eing overweight can cause a cascade e((ect on our

health: it a((ects everything6 Each organ relies u*on the other to wor"e((ectively to "ee* us well6 Throw any one o( those o(( .alance and it

a((ects everything6

The sim*lest solution is to =ust lose the weight6 We seem to thin" thathaving a little less ca"e or cutting .ac" on saturated (ats is a death

sentence .ut not nearly as deadly as the one that *lays havoc with our

.odies when we choose to eat that (oods that *ut us there6

In a medical trial to test the long term e((ects o( e/cess weight on

individuals: a study o( around ;&& *eo*le was conducted over a %year *eriod6 The results revealed that *artici*ants who were Moverweight2 had a 9 greater chance o( heart (ailure than someone

at their ideal weight6 +artici*ants who were o.ese had a massive%&9 increase in ris" o( heart (ailure over someone at their ideal

weight6

12



Incredi.le what a little e/tra weight can do over a *eriod o( time6

The Di((erence etween eing Overweight )nd O.ese

'o what is the di((erence .etween .eing overweight and .eing o.ese?

It is the !I ody !ass Inde/@ that di((erentiates .etween the two

where.y it is the weight a.ove what is generally considered to .e ahealthy ideal weight (or a s*eci(ic height6

)or e*am+le,-

$or adults whose !I is .etween the range o( 4 and & are

considered to .e overweight

$or adults whose !I is greater than & are considered to o.ese6

You can determine your !I .e going hereJ

htt*JNNwww6nhl.isu**ort6comN.miN

'o.ering isn2t it? The (act that carrying even a little e/cess weight canhave detrimental e((ects on our health is mind .lowing and you don2t

even have to .e mor.idly o.ese (or that to ha**en6

!ost medical *ro(essionals consider someone who is 9 to %9 a.ovetheir ideal weight to .e considered as overweight whereas *eo*le who

are 4&9 to &9 a.ove their ideal weight are considered to .e o.ese:

13

http://www.nhlbisupport.com/bmi/




anything a.ove &9 and you (all into the range o( .eing mor.idlyo.ese6

'o what weight should you .e? $ind out your ideal weight (or your

height .y going hereJ

htt*JNNwww6halls6mdNideal7weightN.ody6htm

There is no motivation Buite li"e "nowing the health ris"s associated

with e/cess weight6 y now you will "now which category you liewithin and now you can lose the weight (or more than =ust loo"ing nice

in a *air o( =eans .ut to e/tend your li(e e/*ectancy and increase your

Buality and en=oyment o( li(e6

14

http://www.halls.md/ideal-weight/body.htm




How Did You Get Here%

How did you get to this moment o( realiation that something had toha**en?

You had that moment right?: the a7ha moment that wa"es you out o(

your slum.er o( denial6 $or whatever reason that .rought you to this*oint: I congratulate you6 ecause you have recognied it you can

ta"e action and do something a.out it6

How did you get to this *oint in your li(e? How did you gain the weight

in the (irst *lace? It is im*ortant to address the issue so that you can

.e made conscious o( it and avoid .eing undone .y it in (uture6

Did you start eating more?

Did you eat more o( the wrong (oods? , sometimes =ust eating more

em*ty calories can increase weight6 In (act: most o.ese *eo*le don2teat more than their slimmer counter*arts6 It2s what they eat that2s

causing them to gain weight6

Did your e/ercise *atterns change?

Did you eat out o( .oredom?

)re you an emotional eater?

15



You need to thin" a.out it6 3eally study and e/amine how you eat:what is the thought that leads to the action?

Why We (at

(motional Hunger

We are creatures o( ha.it6 We have amassed lots o( ha.its that have

.een develo*ed over the years that sometimes .ecome su.conscious6

We are not aware o( the things we do until we *ur*osely ta"e notice o(

them6 $or instance: o.serving the thought that leads to the action o(us reaching (or the coo"ie6 What was the thought? Were we (eeling

u*set?: distressed?: de*ressed?: angry?

I( you (ind you want to reach (or the =ar o( coo"ies: catch yoursel( inthat moment6 E/amine your thin"ing6 How are you (eeling? What

state o( mind are you in? What is your mood? Disru*t your *attern .y(orming a new one6

3ather than indulging your craving: count .ac" slowly (rom %&&6 With

each num.er you (ind yoursel( wanting the coo"ies less and less6 This

is .ecause you are disru*ting your usual *attern o( .ehavior andconsciously re*lacing it with a new one6 You2ll (ind that a(ter %&& that

coo"ie won2t .e as tem*ting as it was6

Emotional eating can also e/tend to ha**iness too6 Childhood ha.itscan see us overindulge (or doing something good which can s*ill into

adulthood where we treat ourselves with (ood (or rewards6 This is (ineas long as it2s *eriodically6

16



There are ways to treat yoursel( other than eating6 Why not get yournails or you hair done? Why not treat yoursel( to a nice hot .ath and a

(acial? Why not have a healthy lunch with the .oys or the girls? Thereare other rewarding ways to treat yoursel( that are not .ased around

tem*ting treats6 It2s =ust a matter o( thin"ing a little outside the

sBuare and re*lacing old ha.its with new and healthier ones6

Boredom (ating

I( you (ind yoursel( reaching (or that tem*ting delicious high (at (ood.ecause you have nothing else to do: why not call a (riend (or a chat?

Why not ta"e u* a s*ort and meet u* with your (riends instead?

Guaranteed you2ll have so much (un you won2t even .e thin"ing a.out =un" (ood6

&ista.en Hunger

It should .e a healthy a**etite that drives us to eat6 When our energyneeds re*lenishing .ecause we2ve de*leted our energy stores our

a**etite signals (or us to eat6 It is a sim*le .iological re(le/6 We gethungry: we eat6 'ometimes our hunger is more *sychological than

*hysical and thin"ing our .ody is hungry: we (eed it6

I( you have eaten your last meal within the *ast 4 hours more o(tenthan not it will .e thirst which your .ody can sometimes inter*ret as

hunger6 I( you "now you have =ust had your last meal within a short

time(rame ago: why not try drin"ing a glass o( water then waiting &minutes (or the .rain to register it6 I( you are still hungry a(ter this

time *eriod then have a light snac"6

'ometimes we eat out o( .oredom6 I( you (ind yoursel( sitting aroundand instinctively reaching (or the (ridge or the *antry: catch yoursel(6

It2s all a.out re*lacing .ad ha.its with good ones .ecause that is whatwill ma"e your weight loss a *ermanent success6 It goes (ar dee*er

17



There are things that you can do to lessen the degree o( weight gaine/*erienced .y ta"ing these ty*es o( medications6

Try to reduce the amount o( calories you consume .y identi(ying them

in your current diet6

Don2t do anything drastic =ust eat smaller *ortions and reduce theamount o( car.ohydrates you may .e consuming: the .ody needs a

.alanced diet so don2t .e tem*ted to eliminate car.ohydrates

com*letely (rom your daily eating *lan6!a"e sure that you get *lenty o( (resh (ruits and vegeta.les: nuts: lean

*rotein and whole grains6

Incor*orate more e/ercise into your li(e to counteract the e((ect yourmedication might .e having on your weight6

I( all else (ails: consult your doctor (or any alternative medicationeBuivalents without the side e((ects6

The Diets That Lead /s Here

)*art (rom the (act it has the word die in it: I don2t much li"e theword6 Diet gives the im*ression o( a tem*orary solution and withanything tem*orary it must come to an end6 When we reach that end:

the old ha.its and weight come (lying .ac"6

I( you are on a diet you are losing weight (or the here and now6 I( onthe other hand you want to lose weight on a more *ermanent .asis

this is what I would re(er to as a li(estyle change6

Thin" long term and *ermanent change which is what you want to getout o( this *rogram as o**osed to =ust wanting to lose weight (or the

moment6

ecause dieting is (or the short term once we de*art (rom it we gain

.ac" the weight as we (all .ac" into our old eating ha.its6 This leads

19



to Yo7Yo Dieting as we go (rom one diet to the ne/t in the ho*e thatthis is the solution to our weight *ro.lems we have .een searching (or6

ust li"e a Yo7Yo goes u* and down so does our weight with each diet

we em.ar" on6

Each diet has the same sym*toms6 We start out and e/*erience Buic"

results: hit a *lateau: .inge then gain .ac" all the weight *lus more6

Why do we gain all o( the weight .ac" *lus e/tra? Our .odies havewhat we call a set *oint6 Thin" o( it as your .ody2s natural thermostat6

It regulates your weight6

When you dro* weight a(ter starting your new diet es*ecially on dietsthat restrict caloric inta"e: your .ody goes into shoc"6 'ay your

starting weight *rior to commencing the diet was around %A& *ounds6

You lose *ounds6 Then you lose another *ounds6 'uddenly yourweight loss comes to grinding halt6 You cut even more calories in the

ho*es o( "ee*ing the weight loss going .ut again: you lose ero*ounds6 y now .ecause you have restricted your calories that your

.ody goes into sel( *reservation: survival mode6 This is whereevolution as its (inest "ic"s in6 Your .ody overrides you .y ma"ing yousluggish and lethargic6 You have the meta.olism o( a tortoise6 You

.arely have enough energy to li(t your own arm let alone your entire

.ody to continue e/ercising6

Your .ody has ta"en over and thwarted your attem*ts to lose weight6

You can2t wor" out to lose the *ounds you sim*ly don2t have theenergy (or and to to* it o(( you have an increased a**etite6

Your .ody is stimulating your a**etite to ma"e you gain .ac" all o( the

weight you s*ent a lot o( e((ort to lose6 'o not only do you eat: .utyou eat lots6 Your .ody2s thermostat ma"es sure that your weight

goes .ac" to your original %A& *ounds: in (act it doesn2t =ust sto*there6

20



It ma"es you add a (ew e/tra *ounds on to* o( that to store away (or a

rainy day6 ecause you *ut your .ody through trauma it thought itwas starving so it literally made you store e/tra (at (or times o( (amine

to sa(eguard you against losing any more weight again6

'o there you have it: you =ust hurt your chances o( losing weight .y*rovo"ing your .ody into de(ense mode and ma"ing you gain e/tra

weight6

It2s well documented that this ha**ens which is how the *hrase got to

.e coined as Yo7Yo dieting6 Your weight goes down then it comes

.ac" u* again and then some6

There is a way around Yo7Yo dieting and the secret lies in not shoc"ing

your .ody into retaliation .ut rather wor"ing in alignment with it6 I2lle/*lain more on that a little later in this .oo"6

)ad Diets

I( any o( the diets you have ever tried in the *ast (ell into any o( thesecategories: there2s a good chance it was a (ad diet6

%6 +romises you will lose lots o( weight in one wee" with little e((ort

46 $ails to mention disclaimers or recommend doctors consultation

*rior to dieting

6 'uggests you eliminate entire (ood grou*s (rom your eating *lan

such as car.ohydrates or dairy or vegeta.les

6 3estricts you to a set eating *lan without considering what your*re(erences are: in other words lac" o( (le/i.ility setting you u* to (ail

6 $ails to rein(orce good and health ha.its and li(estyle changes

;63educes your eating to less calories than you can healthily (unctionon

21



To have a .alanced diet we need to eat (rom all o( the (ood grou*s

.ecause we gain all o( our nutrients and vitamins (rom each o( these(our grou*s6

The )our Basi$ )ood Grou+s,

Grains: whole grains: cereals: .reads: *asta

0egeta.les and $ruits

Dairy : mil": cheese: yoghurt!eat: *rotein: *oultry: (ish: eggs

reads: cereals and grains gives you sustained energy throughout the

day as well as giving you .ul" to hel* *ro*erly clean out your .owels

*rotecting you against .owel cancer6 In (act .y =ust adding grams o( (i.er *er day can reduce rectal cancer .y ;A96

Eating grains also *rotects against the ris" o( dia.etes and insulinresistance and cardiovascular disease and lowers cholesterol levels6

In a study o( A&:&&& women over a %4 year *eriod it was (ound that

women who consumed grains as *art o( their daily diet weighed lessthan the women who consumed less grains6

Dairy: cheese and yoghurt hel*s strengthen .ones and *rotect against

(uture osteo*orosis6

'tudies have con(irmed that a diet rich in calcium: magnesium and*otassium which are nutrients (ound in dairy (oods actually lowers.lood *ressure while reducing the ris" o( hy*ertension6 It is also an

im*ortant com*onent (or *ro*er muscle and nerve (unction6

$ruits and 0egeta.les contain antio/idants which (ight against (ree

radicals that age the .ody6 Li"e grains they also *rovide .ul" (or the

23



.owel and there(ore reduce the ris" o( contracting .owel and rectalcancer6 Eating oranges and tomatoes also increases the a.ility to

a.sor. iron (rom meat6 $ruits and vegeta.les also contain carotenoidswhich reduces the ris" o( heart disease and stro"e6 $ruits and

vegeta.les have .een lin"ed with memory im*rovement and slow

mental decline with age6

!eats gives a natural source o( 0itamin %4 that cannot .e sourced

(rom non meat *roducts6 The .ody can meta.olise and a.sor. 0itamin

%4 (ives more (rom meat com*ared to its *ill (orm6 It is a rich sourceo( iron which is needed to carry *recious o/ygen the organs and

muscles and (or *ro*er neural (unction6

You can consume enough (rom your diet naturally that you shouldn2thave the need (or vitamin su**lements6

Dar" green lea(y vegeta.les are a great source (or iron .ut com*aredwith meat: weight (or weight %&& grams o( liver contains around ;:&&&

micrograms o( iron com*ared to 4 micrograms in %&& grams o(

s*inach6 'o as you can see *rotein is a great *ure source o( iron andmany other vitamins and you can stay healthy .y consuming around

A grams times *er wee"6

The Re$ommended Daily er'ings )or 1 Balan$ed Diet

Grains, the recommended daily dietary amount is around ; ounces

*er day

The reason why we don2t com.ine your (ruit and vegeta.le inta"e is.ecause you need to eat a s*eci(ic amount (rom each6

egeta!les, 4 cu*s *er day

)ruits, 4 cu*s *er day

Dairy, cu*s *er day

&eat and Beans, ounces *er day

24



1 "loser Loo. 1t )ad Diets

The )t"ins Diet: The Ca..age Diet: The everly Hills Diet: The Pone

Diet: The 'outh each Diet and sadly lots: lots more6

The 1t.ins Diet

This diet has .een "nown to .e e((ective (or weight loss6 'u.=ects who

have *artici*ated in this *rogram usually see Buic" results within a

wee"6 +artici*ants have .een "nown to lose .etween and *oundsstraight out o( the gate .y increasing the amount o( meat in their daily

diet6

Why meat?

Well meat .elieve it or not is Buite (illing and acts as an a**etite

su**ressant causing you to eat less (or starters6 It also encourages

your .ody to .urn (at in the a.sence o( sugar6 ecause you are notconsuming vast amounts o( sugars .y restricting your car.ohydrate

inta"e consum*tion: you .urn (at6

$at is not the only thing you .urn: the )t"ins diet does not actively*romote e/ercise: you are given the *remise that you can lose the

weight without having to do any e/ercise6 While you may still loseweight you are also losing *recious muscle tissue6 It2s the .uilding o(

this muscle tissue that actually .urns the (at you are so des*eratelytrying to rid yoursel( o(6

25



You are restricting entire (ood grou*s: (oods that you need (or a

healthy .ody6 Car.ohydrates such as .reads: grains: rice: and *astaactually hel* to add volume and mass to your colon and aids in

cleaning out the .owels6 This is why a diet high in *rotein: cheese and

eggs can cause consti*ation and .ad .reath6

Diets high in *roteins have .een lin"ed to certain cancers6 1o.ody

"nows (or sure what the long term health e((ects the )t"ins diet will

have will have on the .ody: .ut time will tell6 Don2t sacri(ice youroverall health (or the *ur*ose o( losing weight6 There are .etter ways

o( losing weight while "ee*ing your sanity6

In a recent study: over &9 o( *artici*ants dro**ed out within their(irst year o( .eing on the )t"ins *rogram6 The reasons were that the

*rogram was too restrictive6

On a more *ositive note: those who did *artici*ate lost an overall

average o( %; *ounds during their (irst si/ months: however near the

end o( the year that amount dro**ed down to a %& *ound averageweight loss6

The results (or nearly hal( o( *artici*ants was not *ermanent .ecause*eo*le don2t li"e .eing de*rived o( the (oods they en=oy eating which iswhy they cannot sustain long term success on diets such as these6

!ore o(ten than not the weight will .e gained .ac" within a (ew

months .ecause *artici*ants will sli* .ac" into old ha.its and go .ac"to en=oying the (oods they loved *rior to starting the diet6

It2s not their (ault it2s =ust the way the .ody is designed6 It was notdesigned (or elimination o( entire (ood grou*s or eating too much o(one *articular grou*6 )s I mentioned .e(ore your .ody is hardwired

(or survival and will sto* at nothing to *reserve you at all costs even i(that includes derailing your current diet6

26



Your heart may also increase in sie to (orce the .lood through yourarteries causing angina a condition "nown as enlargement o( the

heart6 Through .lood *ressure increase comes "idney damage anddamage to the smaller ca*illaries in your eyes causing eventual

reduction in eyesight and *ossi.le .lindness i( .lood *ressure is not

controlled6

Trans (atty acids are amongst the worst "ind o( (at to have in high

Buantities in your diet6 $ats or oils that have *artial hydrogenation are

more than li"ely to .e Trans (atty6 This ty*e o( (at lowers the amounto( healthy cholesterol HDL , high density li*o*roteins@ which throws

the system out o( .alance .y increasing the amount o( .ad cholesterol*resent6

Good )ats

In their .asic .uilding .loc" (orm they are sim*ly "nown asmonounsaturated and *olyunsaturated (ats6 They *lay several

im*ortant roles in hormone *roduction and hel* to aid in *ro*er cell

(unction6

These ty*es o( (ats contain Omega7 (atty acids: (ish is a source rich in

this (at6 Omega7 has .een "nown to reduce the ris" o( heart disease:dia.etes: high .lood *ressure and stro"e6 I( you want to *reserveyour health (or the long term then you should ma"e (ish and (ish oils a

regular *art o( your diet6

I( em.ar"ing on a diet low in (at the *ositives are that less (atconsumed: less (at stored on your .ody6 You are still a.le to eat many

o( the (oods you en=oy without the restrictions o( the )t"ins or lowcar. diets6 You get to have a .alance in your diet6 'im*ly restricting

(oods high in .ad (ats (rom your eating *lan means you get to eat awide variety o( (oods =ust avoiding the high (at versions6

ust remem.er: do not eliminate all (ats (rom your diet: not all (ats are

.ad (or you6 We need a certain amount o( good (ats in our daily diet(or our .odies to (unction at their *ea"6

29



e mind(ul this is still a diet nonetheless and you still have to e/ercise

restraint over yoursel( when selecting (oods6 This diet is not asrestrictive as those calorie counting ones yet you still may .e tem*ted

to cheat6 I( you are to go on this ty*e o( diet the control has to come

(rom you rather than (rom a strict eating *lan that does the meal *lan(or you6

What it comes down to as with anything in li(e: we have to .e sel(

governing and e/ercise commitment to our goals6 1o.ody can ma"eyou lose the weight or lose the weight (or you6 You have to want to

lose the weight and stic" to it until you do6

4o+ular 4rograms Weight Wat$hers and 5enny "raig

The reason why these diets are so *o*ular and have stood the test o(time is .ecause they o((er su**ort to their clients6 Losing weight is not

always easy and to have the su**ort o( others increases the li"elihood

o( staying on the *rogram in the long run6 That emotional su**ort"ee*s you going longer6

The success o( these *rograms not only comes (rom their su**ort .utin the case o( enny Craig they *romote *ortion controlled meals withreduced (at and sugar content6 You can .asically eat your (avorites

.ut =ust to watch how much you eat6 ) more realistic way to eat thatis in alignment with how you would *ro.a.ly eat in the real world6

Weight Watchers rely u*on a *oints system6 Each day you get a

certain num.er o( *oints to consume and each (ood is worth a certainnum.er o( *oints6 You can trade *oints (or e/am*le i( you want to

have dessert you can trade that (or your one o( your meals instead sothat you can have your ca"e and eat it too without .lowing yourcalories (or the day6

ottom line6 )void (ad diets6 You won2t .e a.le to realistically stay onthem (or the long term and you won2t e/*erience long term weight loss

30



results6 I( it (alls into any o( the categories a.ove: chances are it2s a(ad diet6

'o what draws us to them? It2s the allure o( Buic" results with very

little e((ort6 We live in an instant grati(ication society: we wanteverything now with little wor"6 I( you want anything worthwhile in

li(e: it will always reBuire e((ort6 In (act the reward is only *ro*ortionalto the amount o( e((ort invested6

Weight loss is no di((erent6 I( you want to lose weight you have to

earn it: it2s going to ta"e some wor": .ut thin" o( all the .ene(its youget .ac" in return6 They (ar outweigh any sacri(ice6 Your li(e is worth

it don2t you thin"?

)a$tors 1ffe$ting How We Lose Weight

There are several reasons why we gain weight o( which we will delve

into in more detail6

What We (at 3 Our "alorie "onsum+tion

When we consume more calories than we .urn our .odies store thee/cess away as (at6 )s I mentioned .e(ore our .odies are

e/traordinary creations and tend to store away any e/cess (at we don2tneed in case o( leaner times that might lie ahead6

However today those times are (ew and (ar .etween and .ecause we

live in the develo*ed world rarely are there ever any times when (oodis truly scarce so we continue to "ee* storing at away6

Com*ared with %&& short years ago: you would .e hard *ressed to (ind

any o( our ancestors stric"en with o.esity .ecause they wor"ed hard inorder to eat6 They would either have to grow and harvest their own

(ood or go to great lengths to get it6 ecause there was a certainamount o( e((ort that went into daily survival they .urned more

31



calories com*ared to our readily accessi.le society where everythingwe want is at our (ingerti*s6

Even what was considered lu/ury items such as (lour: sugar and

chocolate to our ancestors have .ecome everyday (i/tures o( themodern *antry6 Things are too readily availa.le to us that nothing is a

treat anymore and we tend to over indulge ourselves on a regular.asis6

)s a result o( this way o( living we are le(t to (ind ways to get rid o( the

(at we s*ent years gaining6 I( only we could loo" at our li(estyle andrealie the answer is staring .ac" at us (rom our *antries and not in

the .ottom o( a =ar o( diet *ills or the ne/t (ad diet that .lows our way6

#nderstanding how our .odies o*erate: how they .urn (at: whatma"es them gain weight is all instrumental in your own *ersonal

weight loss =ourney6 Educating yoursel( on how your .ody wor"s onlyem*owers you to ma"e .etter decisions (or yoursel(6

Why We Gain Weight

We are all di((erent6 It2s (rustrating to see *eo*le who eat li"e a horse

never gain a single *ound6 They *ro.a.ly have very activemeta.olisms which acts li"e the .ody2s natural (urnace .urning

calories e((ortlessly the moment they are a.sor.ed into the .ody6

These *eo*le are li"e the humming.irds o( society: no matter howmuch they consume their weight remains *er(ectly controlled6

ut li"e the rest o( us mere mortals: we may .e disheartened when wee/*erience the e/act o**osite .y having what is "nown as a lowmeta.olic rate6 )s you can guess when you have a low meta.olic rate

anything you eat seems to .e directly de*osited on your love handleswithout much e((ort6

Low &eta!olism

32



Our meta.olisms are sensitive to our activity levels and the *ro*ortionto lean muscle tissue we have in com*arison to (at6

Our muscle tissue .urns calories (or energy6 The more muscle tissue

the more (at we .urn6 The less muscle tissue we have the more (atesca*es into our .odies and gets de*osited into (at cells (or storage6

Thin" o( your (at cells as storage s*ace where the e/cess (at is

de*osited i( not .urned6 Everything has a destination it is eitherstored or .urned6

I( we live sedentary lives and we are not *hysically active our

meta.olism reacts .y slowing down6 When our meta.olic rate is slowwe lose the a.ility to *ro*erly .urn calories and we store the un.urned

energy as (at6 This is why we gain weight i( we are not regularlye/ercising6

+eo*le that are more *hysically active have a greater muscle mass

which .urns more calories and hence more (at6 'ome *eo*le howeverare genetically *redis*osed to having a higher meta.olism and will

always .e a.le to .urn calories e((ortlessly6 I "now: it doesn2t seem(air .ut =ust .ecause you may not have .een genetically .lessed with a

(ast meta.olism doesn2t mean you can2t have one6

Little fa$t,

Did you "now that 4 *eo*le one with greater muscle mass than theother can .e sitting side .y side en=oying a movie together6 )lthough

they are underta"ing a.solutely no *hysical activity (or that time*eriod: the *erson with the greater muscle mass will actually .urn o((

more calories than the one with the lesser muscle mass6 Incredi.lewhat having a little more lean muscle mass can do6

Here6s How You #n$rease Your &eta!olism

33



'tart e/ercising more: no matter what ty*e6 )ny (orm o( e/ercise willim*act on your meta.olism6 You will .urn lots more calories than

doing no e/ercise at all6

Instead o( having larger meals: why not try *ortioning? 'maller mealsat regular intervals will "ee* your meta.olism .urning steadily rather

than weigh it down with heavy meals6 Ever (eel lethargic a(ter a largemeal? Energy is diverted away (rom the e/tremities and *ut into

digestion which ma"es you tired6 Don2t weigh down your meta.olism

with large meals: small is the way to go6

)void crash dieting and restrictive calorie control6 'tarvation will only

throw your .ody into survival mode and will derail you (rom your

weight loss *rogram com*letely6 3emem.er (ad diets only wor"tem*orarily: any weight loss is almost guaranteed to return once

coming o(( these *rograms6 'o i( you want to lose weight: you have to(eed your .ody6 Don2t drive your .ody to the *oint where it2s so (ed

u* it will (orce you to .inge to get some (ood6

Try the miracle e/ercise almost anyone can do and .est o( all it2s (ree6Wal"ing is (antastic (or e/ercising all o( your large muscle grou*s while

getting your heart rate u*6 ust wal"ing (or at least & minutes *erday (or times *er wee" can greatly increase your meta.olism and

your weight loss e((orts than (rom =ust dieting alone6

This is o(ten a hot to*ic o( de.ate however most doctors .elieve youshould always start the day with .rea"(ast6 The results have shown

that those who s"i* .rea"(ast are more inclined to overeat later on

during the day which o( course diverts *recious energy into the act o(digestion6 It also gives you the energy you need to get through your

day6 Did you "now that you still .urn calories as you slee* so that youneed to re*lenish them when you wa"e? This is why the meal is called

rea" $ast6

Other )a$tors 1ffe$ting How You Lose Weight 3 How You (at

34



1ot only how much you eat can im*act your weight loss e((orts .utalso how you are eating *lays a huge role in your a.ility to lose

weight6 )re you aware o( how you are eating?

Even the s*eed at which you eat can have an e((ect6 eing aware o(how much you eat at a meal and .eing aware o( every .ite will

decrease the need to to* u* your *late6

How many times have you sat down to a meal and ate so (ast youwondered where the (ood went? eing aware how you are eating will

ma"e the (ood last longer and seem li"e more6 You will .e less li"elyto get e/tra *ortions and will .e more satis(ied on less6

3emem.er it ta"es at least & minutes (or your .rain to register that it

is (ull so give it time6 I also mentioned earlier that sometimes wemista"e hunger (or (irst: instead o( eating more (ood try having a glass

o( water instead6

Your Geneti$s 1nd Your &eta!olism

Your genetic ma"eu* may have an e((ect on your meta.olism .ut only

a minor one6 Don2t thin" that .ecause your *redis*osition to .eingo.ese is a death sentence and that you can2t lose weight6 Youa.solutely can: there are several things that are within your *ower

that you can do so don2t thin" (or a second that you are doomed .yyour genetics .ecause you are not6 ecause genetics only counts (or a

small amount when it comes to your weight loss the tools you have at

your dis*osal lies within what you eat and how much you move6

How &u$h You &o'e

Let2s (ace it6 I( you want to lose weight e/ercise is an integral *art o(

the *rocess6 You sim*ly cannot get around this (act .ecause it is .ythis *rocess o( e/ercise that you .urn (at6 It is the only way (or your

.ody to shi(t the rolls o( (at or the love handles that were de*ositedover time6

35



E/ercise can .e something as sim*le as wal"ing6 Don2t (eel you have

to hit the gym to .urn the *ounds or ste* onto a mechanical treadmillwhile .eing su.=ected to .laring music6 With wal"ing you can en=oy

the outdoors: .reathe the (resh air: en=oy the view and get real

.ene(its (rom genuine hill clim.ing6 )nd .est o( all it2s (ree6

E/ercising =ust & minutes *er day times *er wee" or more has so

many .ene(its that have (ar reaching conseBuences long a(ter you2ve

done the e/ercise6

E/ercise reinvigorates and energies you6

E/ercise releases your natural (eel good chemicals "nown asendor*hins6 In (act even the & minute wal"s times *er wee" can

greatly lower your stress levels and ma"e you (eel eu*horic: calmerand rela/ed6

With e/ercise also comes the re*airing and .uilding o( muscles mass

which in turn increases your meta.olism6 Don2t thin" that you have toloo" li"e The Incredi.le Hul" muscular to .urn (at: even the slightest

e/tra muscle tissue can greatly increase your (at .urning e((orts6 The"ind o( muscle mass will .e the sha*ely and attractive as the (at .urns

away6 'o don2t thin" (or a second when you are .uilding muscle massthat you are .uilding .ul"6 You are sim*ly creating more lean muscletissue to .urn more (at6

)s mentioned earlier you don2t have to attend the gym (or it to .e

classed as e/ercise6 Wal"ing: swimming: .i"ing: hi"ing: =ogging evengardening are all great (or raising your heart rate and (or .urning

calories6

How To Dum+ The Weight )or Good This Time

You can dum* the weight o(( *ermanently .y sim*ly starting with your

mind6

36



Through education and sound "nowledge on "nowing how your .ody.urns and stores (at means that you are in a strong *osition to (inally

shed the weight once and (or all6

-nowing how to recognie (ad diets and how to avoid them means thatyou are so much more ahead o( the game than you were .e(ore6 You

won2t .e tem*ted to (all (or these (ly .y night diets that *romise theearth and deliver nothing .ut disa**ointment6

You have also learned that it is a li(estyle that you are *ursuing and

not a Buic" (i/6 It was years o( ha.it (orming eating that got you herein the (irst *lace and it would ta"e more than a wee"2s worth o( dieting

to undo it6 It can .e done: you can do it6 The thing that you should

.e e/cited a.out is that now you (inally have the answers to really doit this time and not some .and aid tem*orary solution to a li(elong

struggle6

)s you can see: weight loss is so much more than =ust the weight

itsel(6 It2s more than =ust loo"ing good or .eing a.le to (it into

something: although those things have their im*ortance6 Weight lossis a holistic thing .ecause it goes dee*er than =ust the issue o( the

weight itsel(6 It encom*asses the drives and motivations as to how wegot there in the (irst *lace6

'o to get rid o( the weight once and (or all it reBuires some serious

thin"ing on your *art to identi(y the root cause o( the matter and asyou have read in *revious cha*ters: it2s more o(ten than not more than

=ust the *hysical weight itsel( that is the *ro.lem6 Once you

understand this: the weight will not only come o(( .ut it will stay o(( (orgood6

#n$hes or 4ounds%

Which is more im*ortant? When we start a weight loss *rogram we.ecome o.sessed with the scales where we weigh ourselves several

times a day to see o( that *es"y little needle has shi(ted6 'uddenlyour entire dietFs success teeters on that one measurement6 We weigh

ourselves .e(ore we eat and a(ter we *ee6 We weigh ourselves 4 or

37



times a day to see i( we have dro**ed any additional weightthroughout the day6 Don2t let that scale turn you into a .as"et case6

Weighing yoursel( is im*ortant as a starting *oint .ut what I would do

is weigh yoursel( initially then weigh yoursel( a(ter every % to 4 wee"s6

I "now: sounds li"e torture .ut it will *revent you (rom .ecoming a

slave to the scale .ecause .e(ore you "now it: the success o( your diet

will rely on the num.er that scale s*its out6 That2s too much *ower (ora little inanimate device to have over your li(e6 You need to realie

that your weight will (luctuate all day every day: that2s a natural thing6'ometimes you hold more (luid on certain days than others and this

will re(lect itsel( through the scales6 'eeing this (luctuation even a(ter

hal( starving yoursel( will only ma"e you (eel de(eated6

The .est indication (or your weight loss is the way your clothes (it6

You can have di((erent weight (luctuations throughout your day

which ma"es you (eel as though you are not succeeding in your dietwhen in actual (act it couldn2t .e (urther (rom the truth6

$at is lighter than muscle6 Ever notice when you2re cleaning out a *an(illed with (ats that it (loats to to* o( the dishwater? That2s .ecause(at is lighter: so then doesn2t it reason to stand that (at will also .e the

lighter o( the two?

'o imagine to your horror when you2ve gained 4 *ounds on the scaleyet you are swimming in your clothes6 That2s .ecause you have

gained more lean muscle mass: the attractive: toned ty*e not the)rnold 'chwarenegger "ind6 This is great .ecause the more lean

muscle you have the more sur(ace area it covers and the more (at itcan gra. and .urn as energy .ecause that2s really all (at is: unusedenergy =ust waiting to .e .urned6

'o =ust remem.er when weighing yoursel(: muscle weighs more6Don2t get worried i( you have gained a little es*ecially when you "now

38



you are eating right6 It =ust means that your .ody is changing andreshu((ling itsel( as your .ody eliminates (at (rom your .ody6

!y advice: weight yoursel( once every wee" or every two wee"s: then

hide your scale out o( sight until the 4 wee"s are over6 Let yourclothing .e your indicator as to how much (at you are losing .ecause

(at weighs less than muscle yet ta"es u* more s*ace which is why youwill notice your clothes getting .igger: or rather you getting smaller6

tarting 4oint 3 The #m+ortan$e Of 1 Goal

) 'hi*2s ca*tain and an airline *ilot have the same thing in common:

.e(ore they even leave *ort they have a destination already set6

e(ore you em.ar" on your *rogram: you too need to have an end inmind6 You need to have a destination: an arrival *oint6 In other

words: what weight will you (inally arrive at?

Don2t ta"e it as the weight you thin" you will loo" good at and =ust.ecause you may have loo"ed great at that weight as a teenager or

when you were younger does not necessarily mean you will now6

The .est thing to do when determining your goal weight is (ind a*rogram that can calculate that (or you6 It ta"es several (actors into

consideration and will arrive at an average weight it (eels you should.e .ased u*on your age and your height6

'o: what weight should you .e?

You should have already calculated that earlier in this .oo"6 I( youhaven2t already the chance to you can do so hereJ


39





Ta"e your .ody measurements so that you can "ee* trac" o( your*rogress6 You never realie how (ar you really come until you "now

where you initially started6 -ee*ing trac" o( your measurements is aroc" solid testament to your *rogress and gives you .urning incentive

to stic" with it6

Your measurements should includeJ

The Date, 77777777777777777777777777777

Height, 7777777777777777777777777777777

"urrent Weight, 777777777777777777777777

Bust 8women9, 7777777777777777777777777

Waist around the !elly !utton, 7777777777777

Hi+s, 777777777777777777777777777777777

Thighs, 7777777777777777777777777777777

Right u++er arm, 777777777777777777777777

Left u++er arm, 7777777777777777777777777

!a"e sure that you *urchase a note.oo" to "ee* ta.s o( your

measurements6 Don2t (orget to re7 measure yoursel( every monthwhich will encourage you to stay (ocused on your goal6

)s mentioned .e(ore: weigh yoursel( every two wee"s: once a wee" at

the very most to avoid .ecoming discouraged with the natural weight(luctuations as your .ody .egins to change and trans(orm6

40



The other great thing a.out goal setting is that not only do you have a

real *ur*ose and you are solidi(ying and materialiing those dreamsinto reality .ut it also gives you achieva.le ste*s to attain it6 Thin" o(

it as a .lue*rint to your weight loss6

Which would "ee* you motivated longer?

I will lose %&& *ounds in %4 months o( which I will .e at my goalweight o( %4& *ounds6

Or>

y Decem.er %st 4&&5 I will weigh %4& *ounds6 !y current weight is

44& *ounds there(ore I need to lose %&& *ounds6

To achieve my goal o( a %&& *ound weight loss I will need to lose at

least 4 *ounds *er wee" (or the ne/t %4 months6

Then create mini weight loss goals which will eventually contri.ute tothe overall weight loss goal o( %&& *ounds .ecause how do you eat an

ele*hant?: one .ite at a time6

How do you achieve such an overwhelming amount o( weight loss?:one *ound at a time6 It is these small: sim*le: unglamorous ste*s that

add u* to the li(e changing %&& *ound goal6

Get very detailed and s*eci(ic6

'o i( you started your *rogram on anuary %st: .y anuary the 8th youwould have lost 4 *ounds with your new weight .eing 4%8 *ounds6

y anuary the %th you should weigh 4%; *ounds

41



anuary the 44nd your weight will now .e 4% *ounds

anuary the 45th you will now weigh 4%4 *ounds

'ee what I mean? It2s more realistic to .rea" your overall goal into

achieva.le little .ite sies so that you can see your *rogress andwhere you are headed6 You a**reciate that these little mini

achievements add u* to a your overall goal6

Doing it this way ma"es it doa.le and removes the *ressure (romhaving to lose %&& *ounds now li"e most o( those (ad diets would have

you .elieve6

You set yoursel( u* (or (ailure when you see you2ve only lost 4 *oundsin your (irst wee" .ecause you have that huge monumental goal in

mind: never mind the (act that weight loss is =ust a collective o( littleweight loss successes that (orm the overall .igger *icture6

-nowing that massive success with weight loss comes in little ste*s as

you will "now that with each *ound you lose6

I( you hal( "ill yoursel( with *unishing calorie restriction and e/cesse/ercise and (ind yoursel( losing over *ounds *er wee": =ust

remem.er that most o( that weight will .e water and some des*eratelyneeded lean muscle tissue6 That means that all o( it will return almost

overnight6 'o stic" with a realistic: healthy: *ermanent % to 4 *ound

*er wee" weight loss6

Wat$hing What You (at 3 :ee+ing Ta!s On Those "alories

What (*a$tly #s a "alorie%

e(ore we start what e/actly are calories? You hear that word toutedaround loosely on so many diets .ut what e/actly are calories and why

is im*ortant that you "ee* trac" o( them?

42



)ll a calorie is is a measure o( heat energy6 One calorie is the amounto( energy .eing reBuired to raise the tem*erature o( a gram o( water

.y one degree Celsius6 Calories are (ound in (ats: *roteins:

car.ohydrates or alcohol so *retty much everything e/ce*t water6

) gram o( car.ohydrates contains 6A calories) gram o( (at contains 5 calories

) gram o( *rotein contains calories) gram o( alcohol contains A calories

You can see (rom the a.ove (igures that it2s easy to gain weight (romconsuming (oods high in (at and drin"ing too much alcohol as they are

laden with more calories than *rotein or car.ohydrates6

&onitoring Your "alories

#* to this *oint you "now how im*ortant diet and e/ercise are with

res*ect to your weight loss6 You "now that to lose weight you have toeat6 'everely restricting your calories to crash diet levels won2t only

hinder your weight loss e((ort .ut it will damage your .ody in the

*rocess6

You have also learned that when you de*rive the .ody o( (ood it will

(eed o(( itsel( (or survival including .urning *recious muscle tissue

which alarmingly also includes the heart6 This is why some dieters one/treme calorie restriction diets o(ten die o( heart (ailure .ecause the

heart has .een .ro"en down and wea"ened6 'o *lease don2t shoc"your .ody .y starving it6

The a**roach you should .e ta"ing is (rom a scienti(ic stand*oint:don2t worry anyone can do this and you certainly don2t have to .e adoctor to understand it6

!a"e sure you eat (rom all (ood grou*s .ut eat smaller meals: say to

; meals *er day to "ee* your energy levels .alanced6 When weseverely restrict calories we =um* start our set *oint to "ic" in and

43



ma"e us eat6 'o to avoid that evolutionary mechanism res*onse weneed to wor" in alignment with our .ody and (eed it good (ood: and

(reBuently6 Your .ody won2t thin" that it2s .eing starved or de*rivedand it will allow you to lose the weight6

'o how can we lose weight .y eating? y monitoring our caloric

inta"e6 Did you "now that i( you can create a && calorie de(icit everyday (rom =ust your diet and e/ercise that you will .e a.le to lose

around a *ound o( (at *er wee"?

) *ound is great: it doesn2t sound li"e much however remem.er how Imentioned .e(ore that volume (or volume (at .y (ar ta"es u* more

room than muscle tissue6 That means that every *ound you lose you

are losing .ul" and rolls (rom your .ody6 This is why that even i( youlose *ounds o( (at that you notice your clothes getting looser

.ecause even though muscle is heavier than (at: (at actually occu*iesmore s*ace than muscle does6 -ee* that in mind when you weigh

yoursel(6 The scale isn2t always an accurate re(lection o( your true (atloss6

The Num!er Of "alories You "onsume

Every (ood you consume has a caloric value associated with it6

To really lose weight you need to create a de(icit o( calories every day6$or e/am*le: i( you eliminate 4& calories less each day (rom your diet

either .y eating a little less or .y removing high sugar: high (at (oods

(rom your diet and you e/ercise and .urn o(( 4& e/tra calories *erday you can lose u* to :&& calories *er wee" which totals one *ound

o( (at lost6

To do that you have to .e .urning && e/tra calories *er day6 This is&& calories over and a.ove what you are eating6 I( you sim*ly .urn

o(( what you eat you are maintaining your weight level6 I( you are.urning over and a.ove what you are consuming then you .egin to

.urn your e/cess (at stores6

44



To lose 4 *ounds *er wee" you sim*ly dou.le the amount o( dailye/ercise you do and eat more lean: healthy (oods6

How &any "alories hould You "onsume Daily%

Women should consume no less than %:4&& calories *er day to ensure

weight loss and that they are receiving the .alanced diet they need6

!en on the other hand should consume no less than %:8&& calories *erday to lose weight6

To determine accurately the num.er o( calories you should .e getting

in your daily diet use this handy tool to calculate yoursJ

http://www.dietblog.com/archives/2005/12/26/how_to_calculate_your_daily_calorie_needs.php

3emem.er the more lean muscle mass you have the .etter6 I( you

decide to go .elow the recommended calorie amount (or a .alanced

diet then you will .e losing *recious muscle tissue which isinstrumental in the .urning o( (at6 Don2t (orget that the more lean

muscle tissue you have the .etter your .ody at losing weight6

You will not e/*erience *ermanent: sustained weight loss .y eating toolittle .ut you will also run the ris" o( slowing your meta.olism to the

*ace o( a snail6 )nyone who2s .een on restrictive calorie diets in the*ast will "now that it is di((icult to e/ercise when you sim*ly don2t

have the energy to do so6 'o the "ey here is to ma"e sure that you

45

http://www.diet-blog.com/archives/2005/12/26/how_to_calculate_your_daily_calorie_needs.php






The )ood We (at

Calories aside the actual (ood we eat *lays an im*ortant role in howwe lose weight6

$or e/am*le %&& grams o( hard .oiled candy will have a lot more (at

than say %&& grams o( lettuce6 Even though (oods may .e o( eBualweight doesn2t mean that they will .e eBual in calories6 'o .e aware

o( any e/tra (ats or calories hidden in (oods6 )lways chec" your la.els6

You don2t have to .e a (ood 1ai and restrict yoursel( to the *ointwhere you2re not en=oying what you eat6 It2s im*ortant that you have

the occasional treat so that you are not (eeling de*rived6 3emem.erwe2re aiming (or *ermanent li(elong change .y altering our li(estyle

eating choices6 You have to treat yoursel( now and then to avoid anyderailing .inges that come (rom (eelings o( de*rivation6

Good )at 's; Bad )at

We touched u*on this earlier in terms o( the ty*es o( (ats to avoid and

the "inds that we should .e incor*orating more into our daily diet6$oods High In $at , What To Watch $or

O": you "now a.out saturated and Tran2s (ats6 The (ats that tend to

.e solid at room tem*erature are o( the saturated "ind6

Here are some common (ats that are high in saturated (at contentJ

)nimal (ats such as dri**ing

acon greaseCrisco

!argarine

47



Coconut oil+alm oil

Hydrogenated Oils+artially hydrogenated oils

oth Hydrogenated oils and *artially hydrogenated oils are liBuid oils

that have .een solidi(ied .y having hydrogen (orced into them at high*ressures6 The *rocess o( hydrogenation is to *reserve the oil (or

longer in its solid (orm .ut .ecause this *rocess change its (orm it also

alters its chemical *ro*erties turning it (rom healthy unsaturated (at toTrans (at: the dangerous "ind6

This is the ty*e o( (at that causes arteriosclerosis and .loc"s the

arteries in your heart6 -ee* these (ats to a minimum in your diet6 In(act: i( you want to lose weight on an ongoing .asis you need to limit

the amount o( (at you consume to a total o( 4& grams or less *er day6

In a scoo* serving o( Haagen Das !int Chi* Daler with hot (udge

sauce and whi**ed cream you would consume around 8 grams o(

saturated (at %:&& calories<@6

'o watch (or calories and (at6 You can .e (ooled .y small snac"s that

seem harmless enough li"e with the ice cream treat: .ut it2s not untilyou (ind out the (at content that you realie how easy it can .e to *ut

on weight6

)oods With High )at "ontent

• $rench $ries

• )nimal (ats

•

$ried .acon• +otato chi*s

• Ca"e

• Coo"ies

• Candy

• 'ausages

• Tartar sauce

• +ia you can ma"e your own low (at alternative@

48



• Donuts

• Whole cream .utter

• Cream Cheese

• 'our Cream

• Danishes

• Whole !ayonnaise• Whole Cheddar cheese

• 1uts and olives

• )vocadoes

There are a cou*le on that list that *ro.a.ly standout such as the nut:olive and avocadoes6 'ome healthy (oods contain (at .ut also hold

high nutritional value and are .ene(icial to you6 )vocado contains (at

.ut is the "ind that is actually good (or your heart6

"ar!ohydrates Or <"ar!s=

)oods High #n "ar!ohydrates

We need car.ohydrates in our diet6 They are source o( (uel the .odyuses (or energy once .ro"en down during the *rocess o( digestion6

During digestion: car.ohydrates are .ro"en down into sugars:

*roviding the .ody with a steady source o( energy6 Car.ohydratescome in two (orms sim*le monosaccharides meaning “one! andcomple" #polysaccharides meaning “many!

Once you understand the di((erence .etween .oth sim*le and com*le/car.ohydrate you will "now which o((ers the .est Buality (uel (or your

.ody6

im+le "ar!ohydrates

Come in the (orm o( high energy: sugary snac" (oods which you wouldty*ically (ind in granola .ars: candy: chocolate: ca"es: coo"ies: donuts:

soda also in (ruits and dairy *roductsetc6 These ty*es o(

49



"om+le* "ar!ohydrates

#nli"e sim*le car.ohydrates these aren2t easily .ro"en down anda.sor.ed into the .loodstream as Buic"ly6

ecause they are com*le/ in structure ta"e longer to .rea" down and

are released gradually: not instantly into the .loodstream6 This meansthat they *rovide a steady: sta.le source o( energy and .ecause they

are slow releasing have a chance to .e .urned o(( rather than storedas (at6

(*am+les of $om+le* $ar!ohydrates,

• 0egeta.les cellulose@

• Whole grain .reads

• Wholegrain cereals

• Whole grain *asta

• Legumes

• +otatoes

• 'weet *otatoes

• rown rice

• agels• Corn

• eans

• Yams

• +eas

• asmine rice

• Lentils

You should incor*orate more com*le/ car.s into your diet .ut that2s

not to say that you can2t have the occasional treat6

ust .e aware o( what you are eating and *utting into your .ody andthat any ty*e o( car. consumed: sim*le or com*le/: in the a.sence o(

any "ind o( e/ercise will lead to weight gain6 Your .ody is e((icient: i(

the energy you consume is not used it will .e stored as (at6

51



It *ro.a.ly *ays to eat to the conditions6 What is that I hear you as"?ust li"e driving to the conditions i( you "now that it2s going to rain:

you o( course drive a little more cautiously: you drive to theconditions6

In the case o( eating: you eat to the conditions6 I( you "now that you

are out to *lay an intense game o( tennis (or the evening then youconsume e/tra car.s (or energy6 I( on the other hand you2re going to

.e sitting in a movie theatre (or 4 hours than you consume a little less

as you won2t .e underta"ing any *hysical activity to .urn it o((6

Your diet should .e higher in com*le/ car.ohydrates as it ta"es your

.ody longer to .rea" them down meaning a slow: steady release o(

energy6 This is the .est route to ta"e (or weight less as sim*le car.stend to release energy too Buic"ly into your .loodstream giving you

massive highs and lows6 )lso the slow release means the less li"elyyou are to contract Ty*e II dia.etes at some *oint in your li(e6

However don2t (orget that with any car.ohydrate consum*tion mustalways .e accom*anied with e/ercise6

We Ha'e 1ll Of This :nowledge 3 Now What%

With everything we2ve s*o"en a.out u* until this *oint: it .oils down to4 things that you need to lose weight (or good6 What you eat and howmuch you move6

You should eat sensi.ly: that2s not to say that you can2t have the

occasional treat (rom time to time6 ust not every day6 ) lot o( these(oods were a.sent (rom mar"et shelves and (rom society =ust & short

years ago and the weight o( the average *erson re(lected this6 'o itstands to reason that it is how we are eating that is "ee*ing the

weight on our .odies6 I( we =ust shi(t our eating .y reducing the high(at: sim*le car.ohydrate (oods and move a little more li"e ourancestors did: we will lose the weight6

Eat a .alanced diet and you2re well on your way6

52



ome things to remem!er when $reating your eating +lan,

• Do not eliminate any o( the (ood grou*s6 Eat (rom them all6

Cutting out entire (ood grou*s will not only de*rive you o(

vitamins and minerals which could leave you vitamin de(icient.ut will leave you with a very un.alanced and .oring diet ma"ing

it di((icult to stic" to6

• 3eading (ood la.els and (inding where the hidden calories are

lur"ing in (ood6 Having a raised awareness o( this will not only

"ee* the weight o(( .ut will also em*ower you to ma"e in(ormeddecisions a.out what you are *utting into your .ody6

•

)voiding high (at (oods6 ) treat once in a while is (ine and we allshould get a certain amount o( (ats (rom our (oods .ut .e care(ul

you don2t get too much o( the wrong "ind6 3emem.er anythingyou eat that isn2t .urned o(( is stored6

• e aware o( your car.ohydrate inta"e6 !a"e sure you get more

o( the com*le/ than the sim*le variety6 We all need car.s (orenergy we =ust need to monitor how much6 )lways o*t (or the

slow release com*le/ "ind which will sustain you (or longer andwon2t s*i"e your sugar level leaving you (eeling tired and

lethargic6

• Drin" water6 You can also get (luid (rom co((ee: tea: mil": (ruits

and =uices .ut don2t (orget the .est (luid your .ody *re(ers over

everything is water .ecause it can .e readily a.sor.ed and usedQnothing has to .e .ro"en down or done to it6 Water is nature2s

*er(ect eli/ir6

•

In the ne/t cha*ter we2re going to address the other im*ortantcom*onent (or weight loss that you can2t .e without: e/ercise6

53



Getting 4hysi$al

Ruic" (actJ 3emem.er what we mentioned .e(ore? There are

a**ro/imately :&& calories *er *ound o( (at?

That means that you need to .urn :&& calories to lose one *ound o((at6

!a"es you thin" twice .e(ore eating a ham.urger with the (ries doesn2t

it?: es*ecially when you *ut it into *ers*ective with the amount o(e/ercise you have to do to .urn it o((6 That always ma"es me thin"

twice .e(ore reaching (or the tu. o( ice cream .ecause I thin" how

much I2ll have to sweat and .urn to get rid o( it6

ut don2t thin" (or a second that you need to .e li"e those iggest

Loser Guys on television where they lose an unrealistic %& to %*ounds *er wee"6

Who has the time to e/ercise (or ; to A hours *er day? 1ot me and

I2m *retty sure neither do you6 I wouldn2t recommend this method o(weight lossQ it2s sim*ly not realistic (or the general *o*ulation to (ollow

when you have a (ulltime =o. and (amily to worry a.out6 Great i( youcan hole yoursel( u* (or %4 wee"s with a *ersonal trainer: all o( thelatest cutting edge technology eBui*ment and with the entire world

watching you2re every move: who wouldn2t succeed?

+lease don2t thin" that .ecause you are not losing *ounds *er wee"that you2re (ailing your *rogram or that it2s not wor"ing6 Don2t

com*are your results to these ty*es o( shows as the conditions theylose the weight under are e/treme6

) recent study revealed that i( you give someone a good enough

reason to lose weight: they will6 4 overweight *artici*ants had*ictures ta"en o( them wearing nothing more than their underwear

revealing o( all their lum*s: .um*s and =iggly .its6



The challenge (or the grou* was (or everyone to lose at least %&*ounds in the ne/t month or run the ris" o( having their *icture

*u.lished on the (ront *age o( the highest *u.lication news*a*er6 &days later: how success(ul do you thin" the e/*eriment was?

%&&9 success rate and why wouldn2t it .e? I( you were (aced with

humiliation you would do anything to avoid the *ain o( it6 'ame thingwith the iggest Loser contestants: not only is money a motivating

(actor .ut who wants to loo" li"e a (ailure in (ront o( the world?

Wouldn2t it ma"e you want to wor" =ust that little .it harder?: you .etit would6

'o *lease don2t *ut yoursel( under unrealistic *ressure to match *ound

(or *ound what these contestants are losing6 I recall once reading aweight loss (orum *ost where a woman was so de*ressed having only

had lost *ounds in one wee" com*ared to her (avorite (emalecontestant who had lost 8 *ounds6 It derailed her diet .ecause she

couldn2t "ee* u*: she thought she wasn2t wor"ing hard enough which

le(t her disheartened and (eeling li"e she (ailed6

) *ound o( (at is a *ound o( (at no matter how you loo" at itQ it2s a tiny

miraculous achievement that adds u* to your .igger goal6 Whetheryou lose % *ound: *ounds or ero *ounds in a given wee" shouldn2tthrow you (rom your overall goal .ecause you need to remem.er

everyone is di((erent and will lose weight at di((erent rates6 Even i(you don2t lose any weight in one wee" doesn2t mean you are not

ma"ing *rogress6 3emem.er that weight (luctuations will ha**en and

i( your weight seems li"e it2s not .udging (ast enough: I2m sure yourclothes will *rove di((erently6

)ny weight loss is great6 ust "ee* with it6

- 55 -



'o e/ercise huh?

The thought ma"es most *eo*le cringe .ut don2t worry: we aren2t

going to as" you to go out and s*end hours in the gym wor"ing o((

your weight one mile at a time on the treadmill6

Instead you2re going to get a no nonsense a**roach to e/ercise

anyone can do des*ite your current level o( (itness6

(*er$ise in your life

O": let2s start the show .y .usting a myth or two along the way6Contrary to *o*ular .elie( snea"ing in a little housewor" during

commercial .rea"s doesn2t cut the mustard6 It won2t .e enough tolose the e/cess *ounds you gained over the years6

$or e/ercise to .e o( any long term .ene(it you have to raise your

heart rate (or at least & minutes at a time (or at least or more times*er wee"6

Would you .elieve that some *eo*le don2t consider wal"ing around theneigh.orhood or u* stairs as signi(icant e/ercise? It may .e lowim*act .ut it is .etter than doing no e/ercise at all and whether you

realie it or not still .urns calories6

When you thin" o( e/ercise what images do you con=ure in your mind?

Is it o( sweaty .odies sBueeed into a tiny s*aces =um*ing to *ounding

music? E/ercise doesn2t have to .e a tortureQ it can .e en=oya.lees*ecially i( shared with your (amily o( (riends6 E/ercise can .e going(or a wal": chasing a(ter your children: mowing and ra"ing the lawn6

)nything that gets your heart rate u* (or an e/tended *eriod o( time isconsidered e/ercise6

- 56 -



E/ercise has so many additional .ene(its including increased agilityand stamina: im*roved memory and reaction time: increase .one

density: "ee*s your arteries su**le and (le/i.le (or .lood to (lowthrough6 3educes the ris" o( heart attac" and stro"e6 'tronger

immune system and dee*er: rest(ul slee*6

E/ercise hel*s you to live longer: *eo*le who do & to ;& minutes o(e/ercise or more times *er wee" will generally live longer than those

who don2t6

I don2t "now a.out you .ut that .uilds a *retty strong case in (avor o(e/ercise6

Ty+es Of (*er$ise

E/ercise in your home6

E/ercise doesn2t have to mean .uying e/*ensive gym mem.ershi*s ore/ercise eBui*ment6

)ll you have to thin" o( is what you can do to start .urning morecalories than you are today6

Here are some daily calorie .urning activities you can do along with

the value o( calories .urned associated with it6

Note , .e(ore em.ar"ing on any e/ercise *rogram it is highlyrecommended that you (irst consult your *hysician to assess your

current *hysical state6

- 58 -



Note , these are the average (igures (or a %8 *ound individual:results will vary according to weight6 I( you are a little heavier you will

.urn more calories than the (igures *resented .elow6 These (iguresare .ased u*on ;& minutes o( activity6

• Ironing , %85 calories

• Washing dishes , %85 calories

• Coo"ing , 444 calories

• Car*entry , && calories

• Lawn ra"ing , calories

• !o**ing , AA calories

• Housewor", 5& calories

• Gardening , calories

• Wood Cho**ing , %% calories

• $urniture rearranging ,

E/ercise as you can see comes in many (orms not only are there

*ractical and use(ul a**lications .ut you also get the added .ene(it o(it im*roving your health6

However i( you are serious a.out losing weight you have to ste* u*

your e((orts a little more: these everyday household activities are great(or getting e/ercise .ut as you "now in order to lose even a *ound o(

(at you need to lose :&& calories6 It would ta"e a lot o( (urniture

moving and gardening (or you to get to that *oint6

To get to the stage where you will lose weight on a consistent .asis

you need to add e/tra e/ercise to your routine6

- 59 -



• +ress7u*sNsit7u*s , A&& calories

• !ountain i"ing , A%& calories

• 3unning miles *er hour@ , A%& calories

• '"i !achine , 8%& calories

• 3owing machine minimal e((ort@ , 84& calories

• um* ro*e moderate e((ort@ , 8;& calories

I( you want to ta"e your weight loss to new(ound levels you canintroduce more intense e/ercise to your routine "nown as heavy

e/ercise6 1ot only will it .uild more (at stri**ing lean muscle tissue.ut it will ma"e your .ody .oth inside and out stronger than ever6

4ro$eed with $aution , these are advanced e/ercises and you

should consult your doctor .e(ore even attem*ting them6 Do not =um*into these activities without (irst having .uilt u* your strength with the

low and medium im*act e/ercises a.ove (irst6 1ot only can this

damage your health .ut it will hurt your chances o( weight loss as aresult o( any sustained in=ury6

- 62 -



Hea'y (*er$ise

These e/ercises are the same as a.ove .ut with the di((erence o(

increased intensity level6

3emem.er that i( you have .een sedentary (or Buite some time: youmay want to .uild u* to these activities .y trying the lower intensity

alternatives (irst6

)gain these (igures are re*resentative o( a %8 *ound *erson6 I( youweigh more than this your calorie e/*enditure will .e much higher6

These (igures are .ased u*on ;& minutes o( activity6

• 'te* )ero.ics high im*act@ , 888 calories

• 3oc" Clim.ing , 54% calories

• as"et.all $ull Court , 54% calories

• i"ram Yoga , 5& calories

• Elli*tical Trainer , 5 calories

• 'wimming .utter(ly stro"e@ , %:&&& calories

• Hand.all , %:&%& calories

• ) game o( 'Buash , %:&& calories

• Canoeing a.ove ; m*h@ , %:&& calories

• um*ing ro*e high im*act@ , %:&& calories

• Cross7country s"iing high im*act@ around %:&& calories6

• 3unning %4 miles *er hour@ , %:8A; calories

- 63 -



)inding an e*er$ise +rogram that is right for you

There will only ever .e 4 hours in a day and how we use those will

have a huge im*act on our weight loss success6

I "now it2s not easy6 With the cray *ace o( our lives in the 4%st

century we are (inding ourselves .usier than we ever have .e(ore at

any other time in history and as a result: we may (ind it di((icult to

incor*orate e/ercise into our hectic schedules6

The reality will always .e that i( you want to have any success with

your weight loss e((orts you have to .e a.le to e/ercise and ma"e it as

*art o( your new li(estyle6

ut =ust .ecause you will .e adding e/ercise to your daily routine

doesn2t mean that you have to =oin a gym unless you really want to6

Even =ust watching a little less television and o*ting instead to go (or a.ris" wal" can contri.ute to your weight loss6 +laying with the "ids

and e/erting yoursel( a little more will .urn e/tra calories6 $inding the.alance that2s right (or you and the e/ercises that you can wor" into

your li(estyle without turning your whole li(e u*side down is the "ey toyour success6

I( you (ind it di((icult to materialie the time during your day to

e/ercise then sim*ly ta"e the times that you underta"e any "ind o(

*hysical activity and am* it u* =ust a (raction more to .urn the e/tracalories6

#se the time you *lay with the "ids to increase activity levels6 Insteado( =ust *laying with them why not .i"e ride with them or throw a .allaround at the same time? You still get to s*end Buality time with the

added .ene(it o( ditching e/tra calories6

Get active: sign u* (or a s*ort whether it2s tennis: (oot.all: .ase.all:

swimming or aero.ics this is a great way to lose weight and have (un

- 64 -



at the same time while ma"ing new (riends what a great way to getsu**ort@6 Even ma"ing the time to do this once *er wee" can

contri.ute to your overall weight loss6

I( you wor" in an o((ice .uilding why not o*t to ta"e the stairs? To.uild u* your (itness you may even wish to go *ast your own level6

1ot only is this a great way o( increasing your (itness level .ut it2s also(antastic (or incor*orating into your daily schedule so you in essence

made it *art o( your new li(estyle change without having to ma"e too

great a sacri(ice6 e(ore "now it: it will have .ecome such an integral*art o( your li(e that you won2t .e a.le to do without it

Try hiring e/ercise eBui*ment (or home6 Why hire? 'o that you don2t

get .ored (rom using the same *iece o( eBui*ment day in and day out6

When hiring you can advance to more challenging and so*histicated

eBui*ment the more your (itness increases and you2re not stuc" withthe same thing each day6

y hiring you can continually u*grade and ta"e advantage o( the latest

cutting edge eBui*ment6 The .eauty o( e/ercise eBui*ment is that youget to e/ercise anywhere you want and why not ta"e the o**ortunity

to do an hour long wor"out during your (avorite show: that way youget to en=oy the show while doing something .ene(icial (or yoursel(6Don2t (orget though as with anything in li(e you only get out what you

*ut in6 'o i( you2re going to go to the trou.le o( hiring a *iece o(eBui*ment: you have to use it6

1ot enough hours in the day? We can2t create e/tra time however we

can use wisely the time that we do have6 Why not try =um*startingyour day an hour earlier .y doing some e/ercise? Why not wal" the

dog? Why not do an hour on the treadmill or an hour o( yoga or+ilates? 1ot only do you "ic" start your meta.olism into action .utyou will continue to .urn calories long throughout your day as a result

o( your early morning e/ercise e((orts6

)ny activities that you do such as housecleaning or vacuuming:

swee*ing and mowing the lawn: why not *ut more e((ort and intensity

- 65 -



into it? This can ma"e an im*act on your weight loss e((orts =ust .ydoing a little more6

)ny (orm o( e/ercise is good and the more you do it and increase the

intensity level the more (at you will .urn6 )im to start with threetimes *er wee" then increase (rom there and you will notice the

results6 1ot only will your energy levels increase .ut you will noticeyour .ody changing and your clothes (itting looser on your .ody6

3emem.er that e/ercise is not =ust (or the here and nowQ it2s a

li(estyle change (or li(e6 eyond =ust wanting to loo" good you are*rolonging your li(e in the *rocess and the .ene(its (ar outweigh

sacri(icing a little down time6 Your health and li(e are worth it6

- 66 -



Your 4ersonal Weight Loss 4lan

You really don2t need a set meal *lan that is going to ma"e you (eel as

though you are on a diet .ecause let2s (ace itQ it2s the dieting that got

you here in the (irst *lace6

I want this to .e the last *rogram you will ever need and to do that

you need to remem.er that diets don2t wor"6 They im*ly a tem*orary

Buic" (i/6 What you need is a li(elong li(estyle change to get rid o( theweight and to "ee* it o(( (or good this time6 You won2t .e told the

*ortion sies other than to eat or ; smaller meals throughout theday that leave you (eeling satis(ied: not (ull6

'o in order to do that: I won2t .e giving you all o( the meals you

must eat each and every day6 This is where you start honing yourown survival s"ills and e/ercise your own =udgment .ecause only you

"now yoursel( .etter than anyone else: .etter than I ever could6 Idon2t "now a.out you: when I see set meal *lans it screams diet:

de*rivation and restriction6 !y mind already is already wor"ing

against it and it won2t ta"e long until my .ody (inally does6

What I will tell you and as you and I have .oth discovered along this

=ourney is that you must eat well and e/ercise (or it to have anysigni(icant change on your .ody6

We have s*o"en a.out having to lose :&& calories overall *er wee"

to lose one *ound o( (at6 To do this you need to lose at least &&

e/tra calories *er day and (rom the e/ercises a.ove you can see howeasy it can .e6 It doesn2t have to .e torturous e/ercise .ut something

as sim*le as wal"ing the dog: *laying with the "ids or going (or a .i"eride6 You also "now that i( you want to ste* u* your e((orts that little

.it e/tra sim*ly increase your level o( intensity to .urn even morecalories6

I( you want to lose 4 *ounds *er wee": dou.le your wor"out time or

your intensity level6 There are *lenty o( activities a.ove you can do tolose that amount o( calories such as =um* ro*e: high intensity

- 67 -



(*er$ise 1s 4art Of Your Weight Loss 4lan

You "now that e/ercise is e/tremely im*ortant and you "now that the

only way to shi(t the (at that has accumulated on your .ody is to .urn

it through e/ercise6 I( you want long lasting success with your weightloss *lan and really want to lose (at then you need to do at least &

minutes o( e/ercise times *er wee" to see results6

!ore than times *er wee" i( you want to see even more signi(icantresults and dou.le your weight loss6

E/*end more calories than you eat6 Dou.le your length o( e/ercise

and intensity to lose two *ounds *er wee" instead o( one6

To really get the (ull .ene(it o( e/ercise wor"out (or longer than %

minutes6 This is so that you can give your heart muscle e/ercise .utalso .ecause within the (irst %& to % minutes you are only .urning

sugar (rom the muscles6 The (at is a little more stu..orn and comes

a(ter the & minute mar": go (igure6

Don2t (orget that e/ercise can .e anything: it has to .e realistically

incor*orated into your li(estyle .ecause at the end o( the day: that iswhat2s going to ultimately wor" (or you6 This can .e anything ranging(rom housewor" to =oining the local tennis clu.6 You have to (ind what

wor"2s (or you6

Here are some ti+s to get the most out of your e*er$ise,

Don2t (orget to consult your *hysician .e(ore em.ar"ing on any weight

loss *rogram6 Wor" your way u* gradually to the more *hysicallydemanding e/ercises rather than =um*ing straight into them6

Do something you en=oy: chances are you2ll stic" with it longer and it

won2t (eel li"e e/ercise6 This could .e .ris" wal"ing in the *ar" withyour dog or a (riend while using it as catch u* time while getting your

daily e/ercise dose6

- 69 -



#se your time wisely: (ind other activities you could .e doing ratherthan sitting and watching television and i( you have to catch your

(avorite *rogram why not gra. an hour o( e/ercise on the treadmill atthe same time? You could even record it or Ti0o it6

!a"e e/ercise a *riority: remem.er this is li(estyle choice and to undo

all the negative ha.its that were (ormed throughout your li(e you haveto counteract it with *ositive ones6 E/ercise is de(initely a high *riority

on that list6 'et your e/ercise goals: re7evaluate them every month

then aim to increase your duration and intensity once your (itness levelim*roves6

(ating 4lan

We have discussed which (oods you should limit in your diet and which(oods you should get more o(6 We tal"ed a.out *oly unsaturated and

mono saturated (ats and sim*le and com*le/ car.ohydrates and howyou need a .alance o( everything6 !onitoring your (at and calorie

inta"e cou*led with e/ercise will .e instrumental in your weight loss6

)s you would have already calculated your target .ody mass inde/ andyour target weight you can now determine how much weight you will

need to lose in order to achieve that goal6 )s was mentioned earlier:always start with an end in mind that way you can wor" graduallytoward your weight loss goal6

You .ecome em*owered when you "now how much weight you need

to lose: how many calories you need to consume and how many youneed to .urn6 Your .ody really is a machine that consumes and

e/*ends energy: once you (igure that out your weight loss will .ecom*letely within your gras*6

$or e/am*le you wouldn2t consume :&&& calories i( you were only

going to do && calories worth o( e/ercising would you? Once you.urn close to what you eat you will start to see the weight shi(t6 To

see the weight melt o(( you need to .urn more than you consume6

- 70 -



Don2t .e tem*ted to miss meals: this will only hinder your meta.olismand derail your weight loss e((orts6 '"i**ing meals ma"es you tired

and lethargic and your .ody will re.el .y ma"ing you eat high calorie(oods to gain .ac" those missing *ounds so don2t trigger your .ody2s

de(enses: lose weight in alignment with your .ody6

There you have it: all o( the tools and resources you need to lose theweight that has .een clinging to your .ody6 This is not a diet .ut a

li(estyle which is the only way to lose the weight once and (or all

*ermanently6

Let the last diet you will ever .e on .e the one .e(ore you (ound this6

You are not (orce (ed meal *lans or times to eat6 You can govern

yoursel(: you have enough in(ormation to ma"e in(ormed decisions andyou are e/ercising that over what you eat .ecause you are now

accounta.le to yoursel(6 You owe it to yoursel(6

We2ve have =ust armed you with the *arameters to .e within in terms

o( eating the right "inds o( (ats and car.s and how much e/ercise you

have to do i( you really want to change your li(e this time6 You decide.ased u*on this in(ormation what com.inations o( (oods you would li"e

to eat .ecause no two de(ault one sie (its all set meal *lans will suiteveryone: it wouldn2t .e realistic and would .e classed as =ust another

diet i( we were to do that to you6

You are going to ta"e stoc" o( what you eat in the real world: you2re =ust doing it sooner rather than later6 !ost *eo*le coming o(( set meal

*lan diets don2t "now how to eat in the real world and end u* (alling

.ac" into old ha.its: this is .ecause they never addressed their eatingha.its and why they gained the weight in the (irst *lace6 They were

trying to (i/ the sym*toms o( the weight rather than to get to the rootcause o( the *ro.lem which is more than =ust the issue o( the weight

itsel(6

- 71 -



To a$hie'e your weight loss goal,-

-now your target weight and determine how much you need to lose6

rea" your goals down to wee"ly weight loss amounts and wor" one

*ound at a time towards it: it may seem *ale in com*arison to thoseiggest Loser contestants .ut yours is realistic and achieva.le in the

time that you can devote6 Don2t thin" you2re going to lose %&& *oundsin one month .ecause it will mostly .e water and *recious muscle and

to shi(t that "ind o( mass in such a short time (rame will no dou.t

damage your .ody in the *rocess6

'low wins the race: that2s how the weight came on: don2t thin" you

can lose %& years worth o( weight in one month6 I *romise it will come

o(( Buic"er than it went on6 'tic" with it6

+rioritie your weight loss6 'acri(ice something you can do without

such as watching television or *laying video games6 It2s im*ortantthat you ma"e that time (or yoursel( i( you want to see results6

-ee* trac" o( your calories and how much you2re eating6 uy yoursel(

a little note.oo" and =ot down all o( the things you eat in a day6 Loo"at the (ood *ac"aging and determine how many calories you

consumed6 )lso watch out (or how much sugar and sodium you areta"ing into your .ody6 #nless they are un*rocessed and raw: mostcereals will have high hidden sugar content in the (orm o( (ructose

which is (ruit sugar to give cereal its sweet taste6

You must .e aware o( this .ecause this is where hidden calories arecoming (rom6 $ructose although a (ruit sugar can still .e stored as (at

i( not .urned o(( as energy6 e mind(ul and aware o( what you areeating6 )nd (ind the things you can do without in your current diet

such as (ood high in (at and sugars6 Loo" (or added sugars and added =uices on your (ood *ac"aging6

)s soon as you have (igured out how many calories you are currently

consuming com*ared to how many calories you are .urning you canget started6 'ee where you can start reducing calories (rom your diet6

- 72 -



This can easily .e achieved .y cutting out e/tra (atty =un" (oods andreducing your (ood *ortions6

Loo" at your current schedule and where you can start slotting in

some e/ercise6 )re you a.le to sBueee in an easy wal" (or at least &minutes? Can you go (or a .i"e ride with the "ids? It doesn2t matter

where your (itness level is currently at: you will only get stronger (romthis *oint on6

e consistent: this is now your li(estyle6 It ta"es a while to re*lace old

ha.its with new ones and your health will im*rove and you2ll (eel.etter then you have in a long time6 Don2t cheat .ecause the only

*erson you2re cheating is yoursel(6 'tay (ocused on your goal:

remem.er your reasons (or wanting to lose the weight in the (irst*lace and you the weight will dro* o((6 This is why your *ur*ose is so

im*ortant@6

3e7evaluate where you2re at every & days6 You will gain more

energy: more strength as the weight (alls o(( and as you do you will .e

a.le to increase your intensity and duration6

"on$lusion,

Ne'er gi'e u+ until you rea$h your goal;

How long should you give it? a wee"?: a month? How long should you

give yoursel( .e(ore you are well and your .lood *ressure and .ody isout o( danger?

)s long as it ta"es .ecause this isn2t a tem*orary (i/: this is (or "ee*s6

3emem.er the a**ealing (actor a.out crash diets is that they have atime limit: lose 4& *ounds in one wee"6 This ma"es you (eel that you

can tolerate the crainess (or a short *eriod o( time yet we are underthe illusion that we can still "ee* the weight o(( when we return to our

old eating ha.its6

- 73 -



'low wins the race you are in this (or as long as it ta"es6 This is not acrash diet with an unrealistic time(rame6 This is youQ your weight loss:

your li(e and your =ourney will .e di((erent (rom the ne/t *erson6

This change is (or good and the .eauty a.out that is the results won2tgo away6 You will *ermanently "ee* the weight o(( .ecause this is

how you will live (or the rest o( your li(e6 1ot only that you will havereduced your ris" o( heart disease: .lood *ressure and stro"e and are

on your way to living the (ull li(e that you deserve6

1o matter what weight you have to get down to: you2re going to "ee*going until you arrive at your goal however long that may .e6 I( you

are && *ounds it will ta"e a little longer to get to your goal weight

then i( you were 4&& *ounds6 ut it2s only a small *rice to *aycom*ared to the Buality o( li(e you will gain in return6

The (act that you will .e a.le to live li(e again where your weight mayhave *reviously restricted you is *riceless6 You will .e around longer

(or your (amily and to watch them grow u*6 'o in answer to your

Buestion: (or as long as it ta"es6

You didn2t get this way overnight and so it will ta"e a little .it o( time

to undo it: not nearly as long as it too" to get that way in the (irst*lace6 3emem.er what you gain in return (ar outweighs the littlesacri(ices: any day6

To a long and ha**y li(e<

- 74 -



alua!le Resour$es Of #nterest,

You have at your (ingerti*s valua.le in(ormation designed to aide you

with your weight loss6 The internet is a rich source o( in(ormation that

you can access anywhere in the world6 This is also *art and *arcel o(.eing em*owered with in(ormation so that you can ma"e .etter

in(ormed decisions (or yoursel(6

ecause in(ormation changes at the s*eed o( light you will have accessto the latest cutting edge in(ormation when it comes to hand6

Here are some hel*(ul resources you may (ind use(ul6

B&#

htt*JNNwww6nhl.isu**ort6comN.miN

Great (or estimating your ody !ass Inde/ to determine where your

weight lies (or your height and (or determining which category you (allinto: whether your are overweight or o.ese6

#deal Weight


This ena.les you to determine the ideal weight you should .e (or

ma/imum health and how much weight you need to lose6

/+dated )ood 4yramid

http://www.hard2$get.com/%ood/%ood.htm

To get the ultimate .alance in your diet (ind out the *ortions and

amounts you should .e eating (rom each (ood grou* (or o*timumhealth6

- 76 -



http://www.hard24get.com/food/food.htm



http://www.hard24get.com/food/food.htm



1llows you to determine the num!er of $alories you need daily;

htt*JNNwww6diet.log6comNarchivesN4&&N%4N4;NhowStoScalculateSyour

SdailyScalorieSneeds6*h*

Healthy weight $al$ulation,

htt*JNNwww6health6govNdietaryguidelinesNdga4&&NhealthieryouNhtmlNc

ha*ter6htmlde(inition

"alorie !urning e*er$ises,

htt*JNNwww6healthstatus6comNcgi7.inNcalcNcalculator6cgi

The num!er of $alories in e'eryday foods,

htt*JNNwww6weightloss(orall6comNnum.er7o(7calories7in7(ood6htm

htt*JNNwww6(itwatch6comNcaloriecounter6html

htt*JNNwww6(itday6comNWe.$itNcaloriesNcalories6html

#nsulin Resistan$e> how to undo the effe$ts,

htt*JNNdia.etes6nidd"6nih6govNdmN*u.sNinsulinresistanceN



http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/chapter4.html#definition


http://www.healthstatus.com/cgi-bin/calc/calculator.cgi

http://www.weightlossforall.com/number-of-calories-in-food.htm

http://www.fitwatch.com/caloriecounter.html

http://www.fitday.com/WebFit/calories/calories.html

http://diabetes.niddk.nih.gov/dm/pubs/insulinresistance/





http://www.healthstatus.com/cgi-bin/calc/calculator.cgi

http://www.weightlossforall.com/number-of-calories-in-food.htm

http://www.fitwatch.com/caloriecounter.html

http://www.fitday.com/WebFit/calories/calories.html

http://diabetes.niddk.nih.gov/dm/pubs/insulinresistance/

Your New Year Weight Loss Resolution

Documents

Transcript of Your New Year Weight Loss Resolution