Weight Loss Program Booklet New

WEIGHT LOSS
PROGRAM
FATBLASTER WEIGHT LOSS PROGRAM
2
CONTENTS
THE GOLDEN RULE 3
THE FATBLASTER WEIGHT LOSS PROGRAM 4
– FATBLASTER MEAL REPLACEMENTS 7
– FATBLASTER DIETARY SHAKES 9
– FATBLASTER and FATBLASTER MAX 10
– FATBLASTER FATMAGNET and DIURET 12
– REDUCTA and REDUCTA SHAKE 14
– NATURAL FATBLASTER and NATURAL FATBLASTER SHAKE 16
– FATBLASTER SHAKES and ALLOWED FOODS 18
– SAMPLE MENU PLANS 18
– FATBLASTER SHAKES RECIPES 23
HEALTHY EATING ADVICE 28
– FOOD GROUPS 28
– SHOPPING and EATING HABITS 38
EXERCISE RECOMMENDATIONS 40
– IINCIDENTAL EXERCISE 42
– INTERVAL TRAINING 44
– WORK OUT HOW MANY CALORIES YOU BURN 46
– STARTING AN EXERCISE PROGRAM 48
MOTIVATION 52
– REAL LIFE WEIGHT LOSS FOR INSPIRATION 55
PROGRESS DIARY 58
FATBLASTER INDUSTRY RECOGNITION 66
3
THE GOLDEN
RULE YOU MUST
FOLLOW
If you truly want to change the
shape of your body, either eat less
calories than your body needs
or make your body use up more
calories than you eat.
For example: if your body uses up
2000 calories per day then you
should eat 1900 calories per day
to lose weight. Or if you eat 2000
calories per day then you should
make your body use up 2200
calories per day to lose weight.
When you consume less energy
than your daily requirement your
body draws the extra energy
it needs from the fat you’ve
stored. But this doesn’t mean you
should starve yourself. Starving
yourself actually slows down your
metabolism and encourages your
body to use muscle tissue as fuel
instead of fat. The key is to lower
your calorie intake by a small
percentage and to increase your
body’s calorie expenditure with
exercise.
GOLDEN RULE OF WEIGHT LOSS
FATBLASTER WEIGHT LOSS PROGRAM
THE PROGRAM
4
The FatBlaster program and advice within this booklet are designed with over 15 years
of weight loss experience to give you the most comprehensive and yet easy way to
lose weight.
The FatBlaster products support this program and advice to help you achieve your goals.
FatBlaster recommends you follow this program for 12 weeks to lose your weight. We also
recommend you continue to follow the lifestyle advice and use the products as directed to
maintain your weight after your weight loss program.
FatBlaster is the easy way to lose weight – the easy to follow advice includes:
•
Meal plans
•
Recipes
•
Nutritional support and guidelines
•
Exercise advice
•
Lifestyle hints
•
Motivational techniques
•
Menu and activity diaries
•
And of course how to use the FatBlaster products to best effect
The FatBlaster program aims to boost your metabolic rate and control your hunger so you
can lose body fat and improve body composition.
Also within this booklet are inspirational pictures and stories to help you in your own
transformation.
This is it! Truly with the FatBlaster program there are no more excuses – stick to it for 12
weeks and you will learn to be slimmer and healthier for life! Good Luck!
5
FatBlaster - the easy way to lose weight!
FATBLASTER WEIGHT LOSS PROGRAM
6
ADVERTISEMENT
7
• Naturopathica Weight Loss Range
• FatBlaster Max Weight Loss Meals (VLCD)
• FatBlaster Max Weight Loss Meals are
convenient meal or snack replacements
to help reduce your calorific intake
Why do they work?
FatBlaster Max Weight Loss Meals are tasty, easy to use, and contain fibre and protein to
keep you feeling full and satisfied.
Use the menu planner in this Program Booklet and recipes to help you stick to your diet
and achieve your weight loss goals.
FatBlaster MAX Weight Loss Menu Plans:
1. RAPID weight loss:
For people who want to lose weight FAST!
2 - 3 FatBlaster meals per day.
Weight Loss Target: 1 > 3 kg per week
2. STEADY weight loss:
An easier schedule for people who want to lose weight steadily over a period of time.
2 FatBlaster meals per day.
Weight Loss Target: 1kg per week
3. WEIGHT MANAGEMENT:
For people who are in control of their diet.
1 FatBlaster meal per day.
Target: Weight Maintenance.
MEAL REPLACEMENTS
FATBLASTER WEIGHT LOSS PROGRAM
MEAL REPLACEMENTS
8
Directions: Add one sachet of FatBlaster Weight Loss Meal to 200ml of water or skim milk
& blend or shake until dissolved. Drink immediately after preparation. Up to 4 shakes per
day may be consumed.
TIP: Using water will make you lose weight FASTER!
Cautions: 2 litres of water should be consumed everyday and it is important that a calorie-
controlled diet and exercise program is used in conjunction with this meal replacement. Any
person starting a Very Low Calorie Diet should consult their healthcare practitioner first.
9
FATBLASTER DIETRY SHAKES
FatBlaster Weight Loss SHAKE (VLCD)
Just like the FatBlaster Max Weight Loss Meals, the FatBlaster Shakes in a tub are
convenient meal or snack replacements to help reduce your calorie intake.
The FatBlaster Weight Loss Shake contains less protein than the FatBlaster Max Weight
Loss Meal, and so FatBlaster recommend you mix it with skim milk rather than water if you
choose to use it as a meal replacement.
Follow the similar menu plan and directions as
the FatBlaster Weight Loss Meal.
Tips for using the Weight Loss Shakes:
•
Use as meal replacements, or as snacks
•
Drink before meals to help you eat less
•
Use water instead of skim milk for snacks or rapid weight loss
•
Drink one before shopping so you don’t buy “bad snacks”
Directions: Drink a FatBlaster Weight Loss Shake before meals. Mix 33g or 2 heaped
tablespoons with 250ml of skim milk. Shake or mix well before drinking. Drink
immediately after preparation. Up to 4 shakes can be consumed per day.
Cautions: 2 litres of water should be consumed everyday and it is important that a
calorie-controlled diet and exercise program is used in conjunction with this meal
replacement. Any person starting a Very Low Calorie Diet should consult their healthcare
practitioner first. Do not use as a total diet replacement.
RAPID WEIGHT LOSS STEADY WEIGHT LOSS WEIGHT MANAGEMENT
Breakfast FatBlaster Meal FatBlaster Meal + fruit Cereal and skim milk or
FatBlaster Meal + Fruit
Snack Hot beverage (fat & sugar Hot beverage (fat & sugar Hot beverage (fat & sugar
free) & fruit or FatBlaster free) & fruit or FatBlaster free) & fruit or FatBlaster
Hunger Buster Bar Hunger Buster Bar Hunger Buster Bar
Lunch FatBlaster Meal + salad/soup FatBlaster Meal + salad/soup FatBlaster Meal + salad/soup
Snack Fruit or FatBlaster meal or Fruit or FatBlaster Hunger Fruit or FatBlaster Hunger
FatBlaster Hunger Buster Bar Buster Bar Buster Bar
Dinner No carbs healthy dinner No carbs healthy dinner Reduced Carbs
healthy dinner
Snack 4x FatBlaster Sugar Free 4x FatBlaster Sugar Free 1 cup of fresh fruit salad
sweets sweets
Ave Daily 1000 calories 1200 calories 1300 - 1500 calories
Calories
FATBLASTER WEIGHT LOSS PROGRAM
ALLOWED FOODS
18 19
Recommended Foods
Allowed Foods Foods to avoid
Fruits One serving of: All other fruit,
1 medium apple, 1 apricot, 50g cherries, 100g grapes, especially
1 lime, 1 lychee, 1 mango, 1 medium orange, bananas.
2 passionfruit, 1 small pear, 1 slice pineapple,
120g plums, 5 prunes, 100g cooked rhubarb.
Vegetables alfalfa sprouts asparagus, beans, beetroot, bok choy,
broad beans, broccoli, brussel sprouts, cabbage,
capsicum, carrots, cauliflower, celery, cucumber,
eggplant, garlic, leeks, lettuce, mung beans, mushrooms,
onions, radish, shallots, silver beet, snow peas, spinach,
squash, tomato, watercress
* 1 teaspoon of vegetable oil is permitted daily.
Soups Bonox, stock cubes, vegetable soups (using All others
recommended veges above), Miso soup
Sauces & Condiments chilli (check sweet isn’t sugar laden), curry powder, lemon
juice, mustard, soy sauce, Tabasco, tomato paste, vinegar,
Worcestershire.
Herbs & Spices basil, celery flakes, chilli, chives, cinnamon, cloves,
coriander, cumin, curry powder, dill, fennel, garlic, ginger,
mint, mustard seed, nutmeg, oregano, paprika, parsley,
pepper, rosemary, sage, sea salt, tarragon, thyme, tumeric.
Sweeteners artificial sweeteners, sugar free sweets and chews (note:
some artificial sweeteners may have a laxative efect.)
diet or light jelly
Fluids water, tea, cofee, diet soft drink, diet cordial, mineral water, Fruit juice,
alcohol.
Dairy A typical serve of dairy should contain around 100 calories.
For example: 200g of low fat yoghurt (check the sugar
content); 250ml glass low fat milk; 40g low fat cheese; or
1 scoop light ice-cream.

FATBLASTER SHAKES
FatBlaster has a variety of
shakes, all designed to help
you control the amount of
calories you eat. They all
contain protein & fibre to help
keep you feeling full so you
can stick to your diet, while
providing you with the essential
vitamins and minerals you
need. FatBlaster shakes come
in both Chocolate & Vanilla.
Allowed Foods
FatBlaster recommends a healthy, balanced diet to lose weight easily, and to keep the
weight of!
Following the FatBlaster program and using the FatBlaster products allows you to expend
more calories than you consume. The following foods on page 17 are recommended for
their nutritional profiles, calories and glycemic index.
Follow the healthy shopping, cooking and eating tips in the rest of this program
booklet!
FATBLASTER WEIGHT LOSS PROGRAM
SAMPLE MENU PLANS
18
One medium bowl of
wholegrain muesli with
natural, unflavoured yoghurt
and fresh berries.
One medium bowl of
natural, unflavoured yoghurt
and fresh fruit (berries,
grapefruit, one apple and/or
one pear).
Omelette (3 eggs) with
mixed vegetables (onion,
mushroom, tomato etc).
One medium bowl of
porridge with nuts and seeds
and soy or dairy milk and a
small amount of honey.
One medium bowl of
all bran/ rice bran/
guardian cereal with soy
or dairy milk.
2 whole eggs or 4 egg
whites (poached or
scrambled).
Add 1 piece wholegrain, rye,
soy and linseed or oat bran
toast. (Add 1 Star)
Fruit and yogurt smoothie
with berries, soy or dairy lite
milk, mixed with FatBlaster
dietary shake.
Breakfast parfait
(natural, unflavoured yoghurt,
fresh blueberries and
raspberries and a
little muesli over the top).
Naturopathica Menu Plan for FatBlaster Dietary Shakes.
Try to aim to keep your total stars for the day between 6-8. A lower number of stars
will help you achieve a more accelerated weight loss. It is important that you aim for
constant regular weight loss of small amounts rather than losing weight too fast. Weight
loss of 1kg each week is optimum. Avoid beverages with added sugar or caffeine. Avoid
all soft drinks, regardless of whether they are “diet” or not.
2 Stars in total
19
Soups such as lentil,
country style chicken,
minestrone (no pasta),
gazpacho.
Add 1 piece wholegrain,
rye, soy and linseed or oat
bran toast. (Add 1 Star)
Open sandwich on
wholegrain, dark rye, soy
and linseed or oat bran
bread with:
- Hummus, lettuce, tomato
& cucumber
(Add half a Star)
- Tuna/ salmon/ chicken/
turkey/ beef/ ham.
(Add half a Star)
3 high fibre rye crisp breads
with cottage cheese.
Salad with tuna/ salmon/
chicken/ turkey/ beef/
lamb and/ or legumes
(Lentils, soy beans, chick
peas etc).
Baked beans (check the
label to make sure there
is no sugar added).
Add 1 piece wholegrain, rye,
soy and linseed or oat bran
toast. (Add 1 Star)
Grilled turkey or chicken
breast, avocado, tomato
and ricotta cheese on a
small pita bread/
mountain bread wrap.
Cottage cheese salad (diced
cucumber, tomato and
spanish onion mixed into
cottage cheese) with one
slice of whole grain bread.
Chicken/ lamb/ beef/
pork/ turkey and
vegetable skewers with
garden salad.
2 Stars in total
2.5-3 Stars in total
3 Stars in total
Breakfast Lunch
FATBLASTER WEIGHT LOSS PROGRAM
20
Vegetable frittata
(eg. leek and mushroom)
with garden salad.
1 avocado filled with
bruschetta (diced
tomatoes, spanish onion,
extra virgin olive oil,
balsamic vinegar and fresh
parsley) & bocconcini
cheese.
Add 1 piece wholegrain, rye,
soy and linseed or oat bran
toast. (Add 1 Star)
Shredded fish/ chicken/
lamb/ beef/ pork/ turkey with
shallots, cucumber and carrot
wrapped in lettuce with
dipping sauce (garlic, chilli,
soy, fish sauce, lime juice
and mint).
Chicken/ pork/ turkey
san choi bow.
Wholegrain pasta with
bolognaise sauce and
vegetables.
Grilled or barbecued fish/
chicken/ lamb/ beef/ pork/
turkey and vegetables*
or salad.
Add bruschetta style topping
(diced tomato, spanish onion,
dijon mustard, fresh basil).
- Marinated in fresh
coriander, chilli and
lime juice.
- Marinated in soy sauce
and garlic.
- Marinated in fresh chilli,
parsley, ground cumin,
coriander and oregano.
- In Asian or Indian sauces,
(check that they have no sugar
added). (Add 1 Star)
Chicken/ beef/ pork/
seafood stir fry with
almonds.
Add small serve brown rice.
(Add 1 Star)
2 Stars in total
2 Stars in total
2 Stars in total
21
Hearty chicken/ beef/
pork stew with vegetables.
Add half a medium potato
per serve.
(Add 1 Star)
Legume and bean stew
with lentils, soy beans,
chick peas, butter beans,
red kidney beans, pinto
beans and/or lima beans
with half medium potato
per serve.
Home made beef/ lamb/
chicken burger
Add wholegrain bread roll.
(Add 2 Stars)
Vegetable frittata
(eg. mushroom and leek)
with garden salad.
Chicken/ lamb/ beef/
pork/ turkey and vegetable
skewers with garden salad.
Chicken/ pork/ turkey
san choi bow.
Baked fish/ chicken/ lamb/
beef/ pork/ turkey and
vegetables or salad.
- Baked snapper with
celery, onion, green
pepper, green onion, pine
nuts, almonds and parsley.
- Pork with garlic, extra
virgin olive oil, fresh
parsley, fresh sage or
thyme, fresh rosemary
leaves & Dijon mustard.
- Baked chicken/ lamb/
beef/ pork/ turkey crusted
with almonds, parmesan
cheese, fresh parsley garlic
and thyme. (Add 1 Star)
One FatBlaster
Dietary Shake.
- Add skim milk and your
FatBlaster shake can replace
any meal – breakfast, lunch or
dinner.
2 Stars in total
3 Stars in total
1-2 Stars in total
Lunch Cont. Dinner Dinner
FATBLASTER WEIGHT LOSS PROGRAM
SAMPLE MENU PLANS
22
Handful of raw, unsalted nuts &
seeds (pumpkin seeds, walnuts,
almonds, hazelnuts, sunflower
seeds, peanuts, chestnuts).
One medium apple/ pear/
banana/ grapefruit/ plum or two
small apricots or half a punnet
of berries.
Natural unflavoured yoghurt &
fresh fruit (berries, grapefruit,
apple or pear).
Tinned tuna/ salmon/ sardines/
anchovies/ herring with tomato,
cucumber and/or lettuce.
Fruit & yoghurt smoothie with
berries, soy or dairy milk &
FatBlaster Dietary Shake.
Cucumber sticks with hummus,
eggplant dip or guacamole.
FATBLASTER SHAKES RECIPES
23
Go Bananas
- 1 sachet FatBlaster
Vanilla Dietary Shake
- 200mL cold water
- Half a ripe banana.

Go Bananas
Smoothie
- 1 sachet FatBlaster
Vanilla, Chocolate,
Banana or Strawberry
Dietary Shake
- 200mL cold water
- Half a ripe banana
- 1 teaspoon honey
- 1 tablespoon natural,
unflavoured yoghurt.

Strawberries
‘n Cream
- 1 sachet FatBlaster
Vanilla or Strawberry
Dietary Shake
- 200mL cold water
- 6 fresh strawberries.
In these recipes, mix all ingredients in the blender until they reach a smooth consistency.
Don’t forget, in any of these recipes you can add more or less water, a handful of ice
cubes or swap the water for soy or dairy milk depending on your taste. If you do use milk,
add an extra to the total. Add milk and your Fatblaster shake can replace a meal.
Strawberries ‘n
Cream Smoothie
- 1 sachet FatBlaster
Vanilla or Strawberry
Dietary Shake
- 200mL cold water
- 6 fresh strawberries
- Half a ripe banana
- 1 teaspoon honey
- 1 tablespoon natural,
unflavoured yoghurt.
Creamy Iced Coffee
- 1 sachet FatBlaster
Vanilla Dietary Shake
- 200mL cold water
- 1 teaspoon instant
coffee or 60mL
espresso coffee.
Jaffa
- 1 sachet FatBlaster
Chocolate Dietary Shake
- 200mL cold water
- 1/2 teaspoon
orange zest.
Snacks
FATBLASTER WEIGHT LOSS PROGRAM
FATBLASTER SHAKES RECIPES
24
Chocolate Peanut
Butter Shake
- 1 sachet FatBlaster
Chocolate Dietary Shake
- 200mL cold water
- 2 teaspoons
peanut butter.
Cranberry Craze
- 1 sachet FatBlaster
Vanilla Dietary Shake
- 150mL cold water
- 1/2 cup unsweetened
cranberry juice
- 20 mixed fresh or
frozen berries
(eg. blueberries,
raspberries etc)
- 1 teaspoon honey
- 1 tablespoon natural,
unflavoured yoghurt.

Berry Craze
- 1 sachet FatBlaster
Vanilla or Strawberry
Dietary Shake
- 200mL cold water
- 30 mixed fresh or frozen
berries (eg. Strawberries,
raspberries etc).
Berry Creamy
- 1 sachet FatBlaster
Vanilla Dietary Shake
- 200mL cold water
- 30 mixed fresh or
frozen berries
(eg. blueberries,
blackberries etc)
- 1 teaspoon honey
- 1 1/2 tablespoons
natural unflavoured
yoghurt.
Black Forest
- 1 sachet FatBlaster
Chocolate Dietary Shake
- 200ml cold water
- 15 morello cherries
(available in a jar at
the supermarket) or
15 fresh cherries.

Pina Colada
- 1 sachet FatBlaster
Vanilla Dietary Shake
- 200mL cold water
- 1 slice fresh pineapple
- 3 drops of coconut
essence or 1 teaspoon
shredded coconut.
25
Go Troppo
Smoothie
- 1 sachet FatBlaster
Banana Dietary Shake
- 150mL cold water
- 1/2 cup unsweetened
apple/mango or tropical
juice. (Equiv 1/2 cup of fruit)
(eg. pear, pineapple,
nectarines etc).
Passion Delight
- 1 sachet FatBlaster
Vanilla Dietary Shake
- 200mL cold water
- Pulp from 1/2
passionfruit.
Dame un Bacci
- 1 sachet FatBlaster
Chocolate Dietary Shake
- 200mL cold water
- 20 hazelnuts or
pistachios.
Mango Magic
- 1 sachet FatBlaster
Vanilla Dietary Shake
- 200mL cold water
- 1 mango cheek (fresh)
- 1/4 teaspoon lime zest
- 4 mint leaves.

Mango Magic
Smoothie
- 1 sachet FatBlaster
Vanilla Dietary Shake
- 200mL cold water
- 1 mango cheek (fresh)
- 1/4 teaspoon lime zest
- 4 mint leaves
- 1 tablespoon natural
unflavoured yoghurt.

Mint Chocolate
- 1 sachet FatBlaster
Chocolate Dietary Shake
- 200mL cold water
- 4 leaves of fresh mint
(or a few drops of
imitation mint essence).
FATBLASTER WEIGHT LOSS PROGRAM
FATBLASTER SHAKES RECIPES
26
Tropical
- 1 sachet FatBlaster
Vanilla or Banana
Dietary Shake
- 200mL cold water
- 1/4 cup unsweetened
tropical juice
- 1 slice fresh pineapple
- 1/4 peeled orange
- 1/4 banana
- Pinch of shredded
coconut or 3 drops of
coconut essence.

Passionate Mango
Smoothie
- 1 sachet FatBlaster
Vanilla Dietary Shake
- 200mL cold water
- Pulp from 1/2
passionfruit
- 1 mango cheek (fresh)
- 4 mint leaves.

Honey Jumble
- 1 sachet FatBlaster
Chocolate Dietary Shake
- 1/2 teaspoon honey
- 1/4 teaspoon
fresh ginger.
27
Bomb Alaska
- Half a sachet FatBlaster
Chocolate Dietary Shake
- Half a sachet FatBlaster
Vanilla Dietary Shake
- 200mL water.

Cappuccino
- 1 sachet FatBlaster
Vanilla Dietary Shake
- 200mL hot water
- 1 teaspoon instant
coffee or 60mL espresso.
Rum & Raisin
- 1 sachet FatBlaster
Chocolate Dietary Shake
- 200mL cold water
- 3 drops imitation
rum essence
- 30 raisins
- 1/4 teaspoon coconut
essence or a pinch of
shredded coconut.
Chocolate Marquis
- 1 sachet FatBlaster
Chocolate Dietary Shake
- 200mL cold water
- 3 drops imitation
brandy essence
- 1/2 teaspoon instant
coffee or 20mL
espresso coffee.

Bounty
- 1 sachet FatBlaster
Chocolate Dietary Shake
- 200mL cold water
- 1/4 teaspoon coconut
essence or a pinch of
shredded coconut.


Mocha
- 1 sachet FatBlaster
Chocolate Dietary Shake
- 200mL hot water
- 3/4 teaspoon instant
coffee or 50mL espresso.
These recipes can be mixed in a shaker cup, stirred vigorously or put in the blender. Don’t
forget, in any of these recipes you can add more or less water, a handful of ice cubes or
swap the water for soy or dairy milk depending on your taste. If you do use milk, add an
extra to the total. Add milk and your Fatblaster shake can replace a meal.
FATBLASTER WEIGHTLOSS PROGRAM
FOOD GROUPS
28
We’ve all heard the expression “eat a wide variety of foods”. This is good advice. But what
does it really mean? Food pyramids keep changing and whole food groups keep getting
bad wraps. Let’s get back to basics and you be the judge of what’s good for you. Perhaps
a sensible rule of thumb is to remember to consume a variety of foods from the five food
groups every day. Refer to the Recommended Daily Intake below as a guide only. You are
an individual and you are allowed to have your individual preferences. Don’t force yourself
to eat foods you hate only because you’ve been told it’s good for you. If your mouth
doesn’t water when you eat it, your digestion is not going to work. Saliva contains signals
that get the rest of the digestive system going. It also is the first step in the break down of
food. That’s also the reason why they tell you to chew your food adequately. Salivation &
mastication are so important in making sure the food is prepared for digestion.
You may also find that you do not thrive on 4 serves of bread & cereals a day and
that 2 may suit you better, making up your intake of carbohydrate and fibre from
vegetable sources if you like. Potatoes, sweet potatoes, carrots are excellent sources of
carbohydrates. If you like breads and cereals, ensure that you obtain your servings from
a variety of sources. This does not mean bread, wheat bix, pasta - this is not a variety as
they all are made of wheat. Try oats, rice, spelt, buckwheat, and rye. If you are lactose
intolerant, forget the dairy and remember that this group was added to ensure that whole
populations consumed adequate calcium. Get your calcium intake from other sources like
sesame seeds or vegetable sources such as peas, cauliflower, and beans. Molasses is a
good source of many minerals including calcium.
Get your servings of fruits and vegetables from a variety of colours as well, red, green,
orange, yellow, purple. Research has shown that the pigments in these vegetables are
valuable anti-oxidants that will help prevent various forms of degenerative disease and
help keep your skin looking good. Find out what’s fresh and in season at your local
markets. There are reasons why nature has provided us with fruits and vegetables for
Food Group Nutrient Recommended Daily Intake
Bread/Cereals Thiamine, Fibre 4 serves
Vegetables/Fruit Vitamin C, Fibre, Folate 4 serves
Meat Protein, Iron, Zinc 1 serve
Milk Calcium, Protein 300ml/40g cheese (adults)
600ml (children, nursing mothers)
Butter/Margarine Fats 1 tablespoon
29
various times of the year. Cook your veggies
in a variety of ways. Steamed, boiled, stir-
fried, baked, grilled, BBQed. Add some
herbs or spices. Cracked pepper. Squeeze
some lemon juice or lime and finish off with
a drizzle of extra virgin olive oil. Forget those
nutrient poor sauces! Make sure you include
some raw fruits and vegetables as well. There
are certain important properties of the live
plant cell, which are delicate and probably
even necessary for proper nutrition.
Ensure you consume adequate protein and
choose from a variety of quality sources
including lean beef, veal, lamb, fish, seafood,
eggs, bean, lentils and cook your protein
in a variety of ways. Once again it can be
steamed, stir-fried, baked, grilled, poached
and BBQed with a variety of delicious herbs
or spices with cracked pepper and drizzled
with lemon juice. Make it fun! Be creative
and experiment with colours, flavours and
textures.
FATBLASTER WEIGHTLOSS PROGRAM
FOOD GROUPS
30
PROTEIN
The important point about protein is that unlike fats and carbohydrates it is not stored as
unhealthy flab. Protein is stored in muscle tissue. Protein is made up of amino acids and
these are responsible for maintaining and repairing body cells. Protein is an extremely
valuable food source. But be careful there is still a difference between a good low calorie,
low fat source of protein and a less healthy source.
The table below compares a good choice of protein compared to a moderate class
protein.
CARBOHYDRATES
Looking through endless lists of Glycemic Indexed Foods (which not all foods give you
this indication) can be a little bit like counting calories. Try and think simple carbohydrate
versus complex. Simple carbohydrates are digested quickly. Many simple carbohydrates
contain refined sugar and few essential vitamins and minerals, examples include fruits,
fruit juice, milk, yoghurt, honey and sugar. Complex carbohydrates take longer to digest
and are usually packed with fibre, vitamins and minerals, examples are vegetables, bread,
cereal and pasta.
NB. Amounts per 100 grams raw meats (without cooking).
Protein Source Calories Fat (grams) Protein Source Calories Fat (grams)
Turkey Breast 95 1 Turkey Drumstick 117 5
Skinless Chicken Breast 110 2.5 Chicken Drumstick 125 5.5
Veal Leg Steak 110 2.5 Blade Steak 129 5
Trim Lamb Sirloin 127 4.5 Lamb Chops 200 14
Lean Pork Medallions 100 1.5 Pork Chops 163 9
31
Complex carbohydrates pass through the liver before entering the blood stream and thus
give you a slower release of energy. Whilst simple carbohydrates go straight to the blood
stream and cause your blood sugar levels to rise. Most foods have a mix of both simple
and complex. The GI factor explains the degree to which this occurs. Eg; High GI big
spike, low GI no spike. Beware of foods like chocolate with low GI as the fat can mask the
index factor. Which does not mean it’s OK to eat everyday.
Breads GI Cereal GI Grains GI Vegetables GI Fruits GI
Wonder White 112 Sustain 97 White Rice 83 White Potato 50 Banana 77
Hamburger Bun 87 Nutri-Grain 94 Brown Rice 79 Sweet Potato 30 Orange 63
Pita 82 Special K 77 Sweet Corn 78 Cauliflower 15 Apple 55
Oat Bran 68 Porridge 70 Rye 48 Zucchini 15 Cherries 32
Mixed Grain 48 Rice Bran 27 Barley 36 Broccoli 15 Tomatoes 15
Glycemic Index
FATBLASTER WEIGHTLOSS PROGRAM
FOOD GROUPS
32 33
This means your metabolic rate could rise by 5% to10% each time you eat a meal. It’s
important however, to keep these meals to a realistic size. A good rule of thumb is that no
piece of meat, serving of pasta or serving of cereal should be larger than your clenched
fist or the palm of your hand.
Enjoy your food
Eating is an essential part of life! Rather than feeling guilty about following/not following
a strict “diet”, celebrate your nutritious new “menu”, as you follow the guidelines in this
booklet and transform your life. Avoid fads - change your eating habits for the better - and
enjoy the changes so you can follow them for life.
Unsaturated FAT SATURATED FAT CHOLESTEROL
Good Fat (g) Bad Fat (g) (milligrams)
Whole Milk (1 cup) 4 6 30
Skimmed Milk (1 cup) 1 1.5 10
Yoghurt (200g) 3 4 25
Cheddar Cheese (30g) 4 6 30
Butter (1tsp) 1.5 2.5 10
Olive Oil (1 tsp) 17 3 0
Whole Egg 4 2 210
Egg White 0 0 0
Steak (100grams lean) 2.5 2.5 60
Lamb Chop (grilled) 4.5 5.5 50
Pork Chop (grilled) 9.5 6.5 85
Almonds (30g) 14 1 0
Peanuts (30g) 7 1 0
Food
FAT
Good News! Not all fats are bad. There are two types of fat - bad fats (saturated) and good
fats (unsaturated).
The amazing thing about these fats is that one can kill you and the other can save your
life. High amounts of saturated fat in your diet raises the level of bad cholesterol and
can cause coronary heart disease. Completely on the other side of the spectrum are
unsaturated fats. These can reduce the tendency of blood to clot and help heart muscles
beat in steady rhythm, thus aiding in the prevention of heart attacks. They also reduce the
body’s inflammatory response.
Look at the chart opposite to see which type of fat can be found in some commonly
eaten foods.
Key Principals
Eat small meals, more often
Furthermore, to maintain an optimal metabolic rate, many dieticians are recommending
that you eat six small meals a day, rather than two or three large ones. This is due to the
fact that eating meals actually has a thermogenic effect.
FATBLASTER WEIGHTLOSS PROGRAM
FOOD GROUPS
34
Reduce your fat intake
While foods high in fat may taste good, they have little nutritional value. Food high in fat
is the main cause of high blood cholesterol. High cholesterol is a major cause of heart
attacks and obesity. It is also the major contributor to your flab. The simple fact is the
more fat you eat, the more calories you consume. Excess calories equals excess weight.
Not surprisingly, the solution is to eat less fat The obvious starting point is fast food and
packaged snacks.
As a general rule, if it’s fried, fast or refined, it’s often high in fat. Conversely, if it’s natural,
unrefined and not found in your favourite take away outlet it’s probably low in fat. In your
food preparation cut down on the amount of fat you use. Leave off the butter or margarine
on the sandwiches. (or a healthy alternative is to use a little avocado)
Steam or grill instead of frying. And remove the skin and fat from meat and chicken.
Always make a habit of using the low-fat alternative. (but beware of low-fat alternatives
which are loaded with sugar to make them taste better!).
Reduce your sugar intake
Sugar also contains the calories without the nutrients that are good for you. Most of us eat
more sugar than we think.
It’s found in almost everything we eat from breakfast cereals, jams and spreads to the
preservatives in our foods.
In fact, the average person consumes 20 or more teaspoons of sugar a day! Interestingly,
the body has no need for refined sugar. All the sugar our bodies require can be derived
from unprocessed, natural foods such as fruit, vegetables and whole grain breads.
(Carbohydrate is also a form of complex sugar).
To help with your weight loss, cut down on your consumption of sugar. Avoid sweets.
Beware of low fat products sold today such as low fat yogurt and ice cream. Most are
saturated with sugar. Make a habit of checking labels carefully for sugar content to avoid
these foods. You might want to even try reducing the sugar in your tea and coffee.
Note: If you know you’re going to give in to temptation make sure you take FatBlaster
before indulging. Also please note that Reducticarb works for reducing the calories
absorbed from complex carbohydrates, not from sugars.
35
Drink lots of water
Water is good for the mind and
body. It cleans the toxins and
promotes good function of the
kidneys. It is also fat free and can
help promote a feeling of fullness.
So drink plenty of it - at least eight
glasses a day! (And remember
tea, coffee, soft drink, alcohol,
juice and cordial are no substitute
for water).
Note: Drink plenty of water
after taking FatBlaster or
Reducticarb as this increases
their effectiveness.
Remember the Golden Rule
of Weight Management -
to lose weight you need to
expend more calories than
you consume...
FATBLASTER WEIGHTLOSS PROGRAM
FOOD GROUPS
36
YOU ARE WHAT YOU EAT
Starvation misconception
It’s a common misconception that the key to weight
loss is radical food deprivation. Yet the truth is
long-term weight loss or management is only
possible with moderate calorie control
and exercise. Drastically depriving
your body of food can actually
contribute to weight gain.
Scientists have long known that
our bodies have an evolutionary
safeguard against starvation.
When we attempt to diet our
body works against us by slowing
our metabolic rate in order to
conserve body fat.
Any time we stop dieting our body
begins to accumulate fat because it
thinks another famine could strike at any
time (in a similar way to animals storing fat
for the winter ahead).
Common signs that you are dieting too
severely include continuous hunger, food
cravings, depression, low energy, irritability and poor
concentration. Obviously these symptoms will undermine
even the most determined dieter (and you are not assisting
your health and general wellbeing).
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Variety is the spice of life
In Australia we enjoy an abundance of food choices. There are thousands of different
food products on supermarket and corner store shelves, most fruits and vegetables are
available all year round instead of brief seasons, and we can dine out on the cuisine of any
country we fancy. Despite this, many of us think there are only two types of food, ‘good’
foods and ‘bad’ foods. Some people think that a ‘good diet’ means giving up all the foods
that are ‘bad’ for us - often the foods they enjoy most.
The good news from dieticians is that no foods are ‘good’ or ‘bad’ by themselves, and no
food needs to be completely banished from a sensible or healthy diet.
The first rule of a better “menu” is to explore and enjoy the variety of foods around us.
Variety helps us enjoy what we eat and makes sure that we can meet our nutrient needs
from a range of good food sources. Priority should be given to nutrient-rich foods that you
enjoy eating and keep you healthy.
However, there is room for all foods, especially those that are fun to eat or part of eating
out socially.
Although some popular diet books have spread the myth that certain foods shouldn’t
be eaten together, the truth is that meals are improved by mixing and matching foods
together. In fact, many foods cleverly combine to enhance the nutritional value of the
total meal. Make your meals colourful, interesting and nutrient-rich by combining different
foods. Bright, fresh, colourful fruit and vegetables will give you an abundance of vitamins
and nutrients, and help satiate your appetite.
FATBLASTER WEIGHTLOSS PROGRAM
SHOPPING & EATING HABITS
38
DEVELOP GOOD FOOD
LIFESTYLE HABITS
Another important key to healthy eating and weight management is what you do at home.
Things you do in the kitchen, things you watch on TV, even the way you eat can have an
effect on your eating habits.
Transform some of the bad habits in your lifestyle to assist in your weight management:
Good shopping habits
One important key to healthy eating starts with the shopping trolley. Resist the temptation,
plan to buy healthy food, avoid unhealthy food. You can also buy “treats” that are healthy
and which won’t derail your weight management.
The good news is that with a little planning, it can be easy to leave the supermarket with a
trolley load of food that’s good for you.
Here are just a few good ideas to get you started:
•
Write your grocery list in advance - and stick to it.
•
Healthy choices such as fruits, vegetables and other fresh food are located
around the perimeter of the supermarket. Try sticking to the outside aisles
to avoid the temptations stacked on the shelves in the inner aisles.
•
Never shop on an empty stomach. It will only encourage you to splurge on
unplanned treats.
•
Leave the kids – and the potential for impulse buys – at home.
•
Avoid the confectionery aisle. The easiest way to avoid temptation is not to
encounter it in the first instance (or buy your fruit and vegies at the local
grocer, where they may only sell healthy food!).
•
Read the labels on food carefully. Avoid those foods high in fat, sugar
and kilojoules.
•
Always choose the low fat alternative where possible. But be aware that
some low fat alternatives are sugar laden and high in calories.
•
Avoid fast food restaurants and vending machines.
Good cooking habits
Weight management continues in the Kitchen
It makes little sense buying healthy food if you then drown it in a sea of
fat and sugar.
•
Avoid frying your food.
•
Avoid smothering food in fat-ladled gravy, sauces or dressings.
•
Steam food - using fresh food gives tasty results.
•
Grill food - this keeps meats flavoursome, but without the excess fat or oil.
•
Trim excess fat from meats.
•
Avoid overly processed foods (these contain excess
preservatives and hidden fats and calories).
•
Combine foods - combining foods
slows digestion, and can also assist
in satisfying appetite.
•
Reduce your portion sizes
(remember eat more
regular, smaller meals).
•
Drink some water as
you cook, this will help
reduce your appetite.
39
FATBLASTER WEIGHTLOSS PROGRAM
EXERCISE RECOMMENDATIONS
40
EXERCISE
The magic bullet for weight management and enhanced health. Here’s a question for you.
What can:
•
Increase your fat loss dramatically
•
Speed up your metabolism
•
Suppress appetite
•
Improve your fitness
•
Improve your strength
•
Smooth and plump up your skin
•
Increase your good cholesterol (HDL) and decrease your bad cholesterol
•
Lower blood pressure
•
Decrease stress
•
Improve memory
•
Protect against heart disease
•
Increase bone density
•
Make you feel and look younger
•
Increase your self-esteem
•
Transform your life...
The answer is... exercise
That’s right. Good old, fashioned exercise. There are countless studies that confirm
exercise changes the way you look, the way you feel and your quality of life in general.
Not only will you benefit from the weight management, but also from the health benefits
(cardiovascular, functional, muscular skeletal, immune system).
For this reason we strongly recommend that you incorporate daily exercise into your
weight management plan. You’ll feel better, have more energy, your muscles will become
more toned, so you will look better too. This in turn fuels your motivation because you see
results so quickly. Remember exercise is more than a cosmetic, it is an important factor
in achieving the quality of life you desire. There are also functional health benefits from
regular exercise. The good news is that you don’t have to be an elite athlete or sports
person to benefit from exercise.
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Exercise daily
If you can’t then exercise
at least three times a week.
Transform your life and
make exercise a regular
part of your daily routine.
Exercise every day.
What sort of exercise? Where do
I start? If you have not exercised
before or it’s been a long time,
it’s important to start slowly.
Your routine should include
some cardiovascular training and
resistance training.
Activities can include:
•
Aerobics
•
Skipping
•
Exercise Bike
•
Jogging
•
Tennis
•
Squash
•
Swimming
•
Walking
•
Playing with your children
•
Dancing
•
Golf
Whatever you do, make it
enjoyable, find activities that are
beneficial and enjoyable - so you
improve your quality of life.
FATBLASTER WEIGHTLOSS PROGRAM
EXERCISE RECOMMENDATIONS
42
INCIDENTAL EXERCISE
Add a little more activity into everything you do. (Move
more) One of the secrets of fit healthy people is that
they have adopted better habits. Habits are easy to
develop, you just need to start one step at a time.
•
Walk to work
•
Park as far away as possible from the
entrances to shops and offices
•
Take the stairs instead of the lift
•
Take the dog for an early morning walk
•
Go for a cycle with your partner or children
•
Try roller-blading
•
Take up dancing
•
Walk across the office to deliver a message
instead of using email
•
Walk to a café up the road for lunch, rather
than eating in the office or at home
•
Take up a weekend sport or social sport
at work
•
Find a friend, family member or colleague
to train with. Having a partner can keep you
motivated and ensure training is regular
and enjoyable.
Don’t allow yourself to only have sedentary pastimes.
Limit the amount of television you watch (don’t watch
shows you don’t really enjoy), rather use that time
to get some exercise, or spend time outdoors /
walking your dog / playing with your children / visit a
neighbour...
Of course, before commencing an exercise program,
you should always consult your doctor.
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What type of exercise is best?
You should aim for a mixture of low intensity / high intensity cardiovascular, stretching
and resistance training activities. Aerobics, skipping rope, pedalling a stationary bike,
trampolining, jogging, tennis, squash and swimming are all common cardiovascular
activities. As already mentioned it is recommended you get into the habit of mixing
up activities every 6 weeks e.g. squash for six weeks then tennis for six weeks. Or
trampolining twice a week and swimming every other day. This method called cross
training also stops the body from adapting to the exercise routine thus guaranteeing
continuing results. (Note: Don’t forget to also mix up the intensity during your chosen
activity). Studies show short bursts of high intensity, heart-pumping training - several
60-90 second periods - interspersed with more moderate intensity can have significant
impact on your metabolism. This means your body continues to burn calories hours after
you’ve finished exercising. For example, if you like jogging you incorporate 50m short
sprints with your jogging every 500 metres or so.
The ultimate fat burning exercise - Reshape your World!
Ask any fitness trainer or gym instructor what is the best method of exercise to burn
fat and they’ll say resistance training. Not only will resistance training (weight training)
maintain whatever lean muscle tissue you have, but if done correctly, will add to it. (Many
experts suggest around 30 minutes at a time, three times a week). It’s a scientific fact that
the more lean tissue muscle you have the more calories you will burn up.
Muscle is more metabolically active than fat, each 450 grams of extra lean tissue means
you will burn an extra 35 calories a day regardless of whether you are sitting, sleeping or
watching TV!
Another benefit of light resistance training is that it adds shape, tone and definition to your
body. Speak to a fitness trainer or gym instructor about the best weight training exercises
for you.
Note: You don’t have to join a gym to get the most out of resistance training. All you need
is two dumbbells and a chair or bench. (Or your local physio can give you a dyna (rubber)
band you can use in a doorway for different resistance exercises.) A great analogy is
comparing your muscles to a car engine. The more muscle mass leads to greater
energy (carbohydrate and fat) burning, as a larger car engine uses more fuel than a
smaller engine.
FATBLASTER WEIGHTLOSS PROGRAM
EXERCISE RECOMMENDATIONS
44
INTERVAL TRAINING
Next to weight training, the second best kept secret of weight management is that of
intensity.
By incorporating moderate to high levels of intensity for short, consistent periods you can:
•
Get more enjoyment by constantly pushing yourself.
•
Gain satisfaction that even for a short 30 to 60 second period you can
actually jog/run. Obviously, this is determined by your current level of fitness.
•
Monitor and control your exercise with far greater effectiveness.
•
There are also significant cardiovascular benefits from interval training - by
pushing your body beyond your aerobic threshold for a short period of time
you will strengthen your cardiovascular system.
Common misconception?
Some people often don’t push themselves because they wish to stay within a “fat burning”
zone... often by doing this, they lose some of the cardiovascular benefits of their training,
but also they depart from our central (golden) rule of weight loss:
They reduce the amount of calories they are expending in the time,
REMEMBER, you need to expend more calories than you consume!!
Weight Training
Is the best way to burn fat and tone your body.
•
Resistance training will maintain lean muscle as up to 30% of weight loss can
be lean muscle.
•
If done correctly, resistance training will add to lean muscle. The more lean
muscle you have, the more calories you will burn up.
45
Benefits
•
Tones
•
Burns fat
•
Increases bone density
Misconceptions
The reason a lot of people don’t use weights is due to incorrect beliefs.
•
Women tend not to use weights because they believe they will bulk up. Not
true as women have lower levels of testosterone which prevents this. Any
increase in size is temporary.
•
If I stop it will turn to fat. Another commonly held belief that is not true.
Muscle cannot turn to fat. All that can occur is fat growing around the muscle.
Activity calculation?
This chart can help you work out approximately how many calories you burn in your
chosen activity. Simply multiply the cal/kilo/minute by your exact weight then multiply by
the number of minutes you spend doing the activity.
*NOTE: Amount in ( ) specifies energy per kilo of body weight per minute (cal / kilos / min)
Aerobics (advanced) (.136)
Cycling 21kms/hr (.099) 24 kms / hr (.108) 27 kms / hr (.125)
Horseback Riding (.114)
Jogging 8kms/hr (.134) 10kms / hr (.163) 13kms / hr (.207)
Soccer (.213)
Swimming 18mtrs/min (.070) 40 mtrs / min (.128)
Tennis (.070)
Walking 5.5kms/hr (.077) 7 kms / hr (.106)
Wheelchair (.066)
Example: if you weigh 55 kilos and you want to know how many calories you burn from 60
minutes horseback riding; .114 cal / kilo / minute x 55kilos x 60 minutes = 376.2 calories
FATBLASTER WEIGHTLOSS PROGRAM
EXERCISE RECOMMENDATIONS
46
WORK OUT HOW MANY
CALORIES YOU BURN
Add the two major components of calorie expenditure - the first is Basal Metabolic Rate
(BMR) which is the amount of energy your body uses to maintain itself. By using the BMR
factor of 1.0 calorie per kilogram of body weight per hour for men (or .9 for women) you
can work out your Basal Metabolic Rate.
Example (for 60 kilo woman)
STEP 1. Multiply weight by BMR factor...
60 kilograms x 0.9 calories per kilogram per hour = 54 calories per hour
STEP 2. Multiply calories use per hour by hours in the day...
54 calories per hour x 24 hours = 1296 calories per day
Physical activity is the second major factor in calorie expenditure. This factor is calculated
by multiplying the BMR calories with a percentage that varies by the level of activity you
participate in. The percentages below are estimates of energy used up in different levels
of activity.
Sedentary (sitting or driving all day) Women, 25-35%. Men, 25-40%
Light Activity (move around some of the time) Women, 40-60%. Men, 50-70%
Moderate (do some planned exercise 4-5 times a week)
Women, 50 -70%. Men, 60-80%
Heavy Activity (daily heavy labour, 2hrs of exercises 6 times a week)
Women 80%-100% Men 90-120%
STEP 3. Pick an activity level that applies to you. Then calculate the calorie expenditure of
both the upper and lower ends of percentages. So if you’re a 60-kilo woman that walks 20
minutes to her teaching job and stands most of the day, she would fall in the light activity
section which is 40-60%.
47
STEP 4. To find her total calorie expenditure multiply her BMR calories per day by 40%
and 60%.
1296 x 0.40 = 518.4 calories per day
1296 x 0.60 = 777.6 calories per day
STEP 5. Now add each of the totals above to the BMR calories per day.
518.4 + 1296 = 1814.4 calories per day
777.6 + 1296 = 2073.6 calories per day
Therefore the woman’s energy needs range from 1814 - 2073 calories per day
Once you get your total calorie requirements per day, start your weight loss plan by taking
10% off the total. The result will be the amount of calories you’re allowed per day. Then
increase your activity level, eg if you have a sedentary lifestyle begin doing light activities.
If you follow these simple rules (as well as taking FatBlaster) you are on your way to start
losing weight almost immediately.
FATBLASTER WEIGHTLOSS PROGRAM
EXERCISE RECOMMENDATIONS
48
STARTING AN EXERCISE PROGRAM
These suggested guidelines may be helpful in improving your chances of successful
weight loss. You should consult your healthcare professional to find out whether
these tips are suitable for you, to get an individually tailored program and to get more
information about these instructions. Always consult your doctor before beginning an
exercise program, especially if you are over 45 or have health problems.
An ideal exercise program involves strength training, aerobic activity, and stretching and
flexibility exercises. If you are a beginner exerciser, simply finding something you enjoy
doing, whether it’s swimming, jogging, walking the dog, weight training, yoga or martial
arts is really important. Choose one or two activities and make a commitment to do them
for at least 30 minutes three times a week. Be sure you include some time for a warm-up
and stretching. In order for exercise to really be helpful in long-term weight control, strive
for a goal of 45-60 minutes, 5-7 days a week (3-4 days of aerobic activity, and 2-3 days of
strength training with warm-ups before and cool downs and stretching after).
You can gradually build up to this with a slow but steady plan. For example you can add
5 minutes to your time each week. Then, after you reach your time goal, add an extra day
each month. Then experiment with new exercises to keep your workout plan well rounded
and interesting. Eventually, you will enjoy the benefits of exercise so much that you won’t
worry about scheduling it — you will simply make it happen.
If you overdo it initially, you will lose your motivation because you will perceive exercise as
being too hard, and you will also be more prone to injury.
STEP 1 - What do you like to do?
The golden rule is to choose exercises you enjoy doing - that is a sure fire way of sticking
with an exercise program. The second rule is that you start out slowly. Really think about
what you like to do to exercise to be sure you’ll stick with your program.
49
Consider the following questions
when determining which exercises
you will choose:
• When do I like to workout?
When is it convenient?
• Do I like to exercise alone,
with a friend or in a
large group?
• What facilities or activities
are nearby or available
to me?
• Do I like to exercise indoors
or outdoors?
• What do I enjoy more and
what is more realistic
– exercise at home, or
exercise at a club or facility?
• What types of exercises do I
enjoy?
STEP 2 - What are
your excuses?
Write them all down. You should
be aware of what you think might
get in the way of exercising
regularly. It is likely that you will
find a solution to every excuse
you have.
FATBLASTER WEIGHTLOSS PROGRAM
EXERCISE RECOMMENDATIONS
50
STEP 3 - Schedule it
Times of the day when I can exercise:
Time # 1
Time # 2
Days that are best for me to fit in a workout:
Day # 1
Day # 2
Day # 3
Activities I’d like to try:
Activity # 1
Activity # 2
Activity # 3
51
STEP 4 - What are your goals
Consciously making goals when you want to achieve something is usually the determining
factor of whether you will be successful or not. If you want to lose weight, you need to set
goals and have a plan. If you want to be fit, you need to set goals and have a plan. Have you
heard the saying “If you fail to plan, you plan to fail”? So how can you plan to succeed? You
need to start by setting S.M.A.R.T goals.
When deciding on goals and making plans, most people say things like, “I want to be
thinner” or “I want to get fit” or “I want to be healthier, happier, less stressed” etc. These
are not goals you can plan to achieve. They are wishes
or desires.
S.M.A.R.T. goals are
S = Specific
Be specific about what thinner, fitter, healthier or less stressed means to you.
M = Measurable
Make your goal something you can measure. Being thinner means losing how much
weight or being fitter means running how many kilometres?
A = Action Based
Make sure you will get into action about your goal by basing it on a true desire. If you are
not excited about your goal, find ways to make it more fun. If you’re trying to lose weight
then save all the money you usually spend on chocolate and put it towards the reward of a
holiday or new clothes.
R = Realistic
Be realistic about your goal. Losing two or three kilos a week may be difficult and
unhealthy, so plan to aim to lose a half a kilo or one kilo a week instead. If the goal is
realistic you will stick to it.
T = Time Bound
Lastly make your goal time bound by giving it an end date. This gives your goal a sense of
urgency and makes you get into action about it. Remember to keep this date realistic.
FATBLASTER WEIGHTLOSS PROGRAM
MOTIVATION
52
DEVELOP A PLAN
Your plan should be detailed, but it should also be realistic. It may include:
Diary
This serves a number of purposes, the main one being a way of documenting your
progress if you are planning to lose 5kg, 10kg, or 20kg. You can also use this to record
your exercise or activity schedule.
Eating plan
No crash or fad diets here. Rather you can transform your life by following a sensible
nutrition plan. This will enable you to stick to your plan, and develop good habits for
life (and for your family). Call your plan “menu” rather than “diet”. Start applying your
5-6 small meals per day. Changing your eating habits in itself is a goal and also an
achievement. Enjoy healthy, tasty food, this will enable you to follow your plan (“menu”).
Preparing tasty, healthy food is itself an achievement you and your family can enjoy.
Activity schedule
The word “exercise” is starting to sound like the word “diet” but it won’t be so hard if you
call it “activity” and it sounds more enjoyable as well. Don’t only record your formal or
planned activities, but also record your significant increased “incidental activities”. All of
this will add to your confidence and sense of achievement in following your plan, and
achieving your goals and objectives.
Research
Knowledge is power. The more you have, the greater your success.
One book or website is not enough. There are many reliable sources of information, many
of which are easily available - such as magazines or supplements in the weekend papers.
Support
In transforming your own life, you can also be a powerful vehicle of positive change for
your friends and family.
In the same way these people can also support you in your weight management
objectives. Enjoy healthy, tasty meals with your spouse/family/friends. Exercise with
53
family and friends. A training partner can provide support, and also ensure that new or
repetitious activities/exercise is fun. Join your colleagues at work in social sport.
Goals
Be realistic about your goals. You may not lose several kilos in the first weeks, but you
may notice an improvement in your fitness and eating habits. Every positive change in
your life is an accomplishment.
Goals need to be two-phase: performance and outcome.
Performance has to come first. Maintaining your routine is vital – this is where your diary is
important.
•
Performance: is the most important as it’s only through maintaining your
routine that you will be able to achieve and maintain a healthy weight.
Maintaining a training program is reason for the reward.
•
Outcomes: These are usually all people think about. They only want their
expectations met and when this doesn’t go exactly how they want they
become discouraged and quit. Their belief that if they fail at this then they
must be a failure at everything else is a common one.
Picture it
Once you have written your goal down, the next step is to visualize the end result. How
do you feel? What are you wearing? What compliments are you receiving from friends and
family? Draw a picture in your mind’s eye, then visualise it, as if it was a movie. Draw on
this visualisation whenever you find your motivation waning.
You can always use your “before” photograph as a reminder - place it on the refrigerator to
alleviate temptation. Or if you have an old photograph of yourself at the weight/fitness you’d
like to re-achieve, you can use this as a visualisation tool.
One step at a time
There’s an old mountain climbing proverb “the only way to climb a mountain is one step at
a time.” This is equally true for weight loss.
Break your goal down into one-week blocks.
FATBLASTER WEIGHTLOSS PROGRAM
REWARD YOURSELF
54
Reward yourself immediately for goal achievements and positive behaviour. Below are a
few ways to reward yourself. You’ll find that having something to strive towards (besides a
slimmer body) is also a powerful motivator.
• Go shopping, buy yourself a gift
• Buy a ticket to a movie or play or concert
• Get a massage
• Take a bubble bath
• Relax to some music
• Have a (healthy) picnic followed by a bush walk
• Call a friend
• Go to a beauty salon
• ...with a tasty but healthy treat
For example, dried fruit or low calories yoghurt rather than a sweet, or a Fatblaster
Strawberry Crème Shake with real berries blended with ice!
USE OTHERS AS INSPIRATION
Thousads of people have lost weight since 1999 using FatBlaster products
and following the FatBlaster Program in the FatBlaster Challenges. These people aren’t
celebrities with trainers or athletes, but real everyday people — similar to you!
INSPIRING EXAMPLES
55
FATBLASTER WEIGHTLOSS PROGRAM
SUGGESTED GUIDELINES
56
Find your motivation and resolve will increase with the successful accomplishment of your
goals. Fill in the weight graph or exercise graph weekly with each passing success. Your
ultimate goal will suddenly look less daunting.
Measure your progress
Another tried and true transformation technique is to measure your progress regularly.
There is no better way to do that than through photographs.
A photograph will help you to stay on track by offering visual evidence of your progress.
You’ll see that your efforts are working and in return, that will fuel your ambition for further
results. Often this can be a much more powerful method than just weighing yourself.
Another good idea is to keep a food and activity diary
This makes you aware of how much you are really eating and ensures that you are
increasing physical activity. Even measuring incidental activity like everyday walking with
a pedometer can build a sense of achievement.
FATBLASTER WEIGHTLOSS PROGRAM
MEASUREMENTS
57
Make sure you take your measurements from the same point each time. Use a marker
on each measurement to help you. For example, when taking your waist measurement,
measure over the top of your belly button.
WEEK 1 MEASUREMENTS (cm) DIFFERENCE
WAIST
HIPS
RIGHT THIGH
RIGHT BICEP
NECK
WEEK 2 MEASUREMENTS (cm) DIFFERENCE
WAIST
HIPS
RIGHT THIGH
RIGHT BICEP
NECK
WEEK 3 MEASUREMENTS (cm) DIFFERENCE
WAIST
HIPS
RIGHT THIGH
RIGHT BICEP
NECK
WEEK 4 MEASUREMENTS (cm) DIFFERENCE
WAIST
HIPS
RIGHT THIGH
RIGHT BICEP
NECK
PROGRESS DIARY
PROGRESS DIARY
58
DIET BREAKFAST
MORNING
TEA
LUNCH
AFTERNOON
TEA
DINNER
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
GOALS
COMPLETED
YES / NO
WHAT COULD YOU HAVE DONE BETTER?
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
- Remember to keep your total stars for the day within 6-8.
- Fill your diary in pencil and reuse in each month.
MONTH:
FATBLASTER WEIGHTLOSS PROGRAM
Week 1
59
EXERCISE
NOTES
TYPE
(eg. Cardio,
strength of
flexibility
training
LENGTH OF
TRAINING
SESSION
(mins)
TRAINING
INTENSITY
(score from
1-10 where 10
is very high)
SESSION
RATING
SATISFACTION
(score from
1-10 where 10
is very high)
YOUR
ATTITUDE TO
EXERCISE
(score from
1-10 where 10
is very keen)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
SLEEP EACH NIGHT HOURS NOTES
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
FATBLASTER WEIGHTLOSS PROGRAM
PROGRESS DIARY
60
Week 2
61
DIET BREAKFAST
MORNING
TEA
LUNCH
AFTERNOON
TEA
DINNER
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
GOALS
COMPLETED
YES / NO
WHAT COULD YOU HAVE DONE BETTER?
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
EXERCISE
NOTES
TYPE
(eg. Cardio,
strength of
flexibility
training
LENGTH OF
TRAINING
SESSION
(mins)
TRAINING
INTENSITY
(score from
1-10 where 10
is very high)
SESSION
RATING
SATISFACTION
(score from
1-10 where 10
is very high)
YOUR
ATTITUDE TO
EXERCISE
(score from
1-10 where 10
is very keen)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
SLEEP EACH NIGHT HOURS NOTES
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
FATBLASTER WEIGHTLOSS PROGRAM
PROGRESS DIARY
62
Week 3
63
DIET BREAKFAST
MORNING
TEA
LUNCH
AFTERNOON
TEA
DINNER
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
GOALS
COMPLETED
YES / NO
WHAT COULD YOU HAVE DONE BETTER?
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
EXERCISE
NOTES
TYPE
(eg. Cardio,
strength of
flexibility
training
LENGTH OF
TRAINING
SESSION
(mins)
TRAINING
INTENSITY
(score from
1-10 where 10
is very high)
SESSION
RATING
SATISFACTION
(score from
1-10 where 10
is very high)
YOUR
ATTITUDE TO
EXERCISE
(score from
1-10 where 10
is very keen)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
SLEEP EACH NIGHT HOURS NOTES
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
FATBLASTER WEIGHTLOSS PROGRAM
PROGRESS DIARY
64
Week 4
65
DIET BREAKFAST
MORNING
TEA
LUNCH
AFTERNOON
TEA
DINNER
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
GOALS
COMPLETED
YES / NO
WHAT COULD YOU HAVE DONE BETTER?
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
EXERCISE
NOTES
TYPE
(eg. Cardio,
strength of
flexibility
training
LENGTH OF
TRAINING
SESSION
(mins)
TRAINING
INTENSITY
(score from
1-10 where 10
is very high)
SESSION
RATING
SATISFACTION
(score from
1-10 where 10
is very high)
YOUR
ATTITUDE TO
EXERCISE
(score from
1-10 where 10
is very keen)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
SLEEP EACH NIGHT HOURS NOTES
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
FATBLASTER WEIGHT LOSS PROGRAM
PRODUCT OF THE YEAR
66
OTC HEALTH
PRODUCT OF THE YEAR
Pharmaceutical Industry Recognition
Australian Journal of Pharmacy
The Best OTC Health Product of the
Year 2001 - FatBlaster
Naturopathica’s product FatBlaster won
the category of The Best OTC Health
Product of the Year for 2001. In order
to win, The Best OTC Health Product
FatBlaster had to demonstrate
innovation and therapeutic value for
the treatment or management of a
major condition, or one that affects
a wide section of the population,
as well as success through
pharmacy in terms of launch,
sales, sales support, marketing
and promotion.
This was the first time a
complementary health company
had won this award. FatBlaster beat
household names such as: Nurofen
and Panadol. Multinationals such
as Glaxo Smith Klein and Pharmacia
were pushed into second place by the
Naturopathica product developed, made and
owned in Australia.
67
(OTC = Over the Counter)
In 2004 Reducticarb was a finalist in the Australian Journal of Pharmacy’s
Complementary Healthcare Product of the Year.
The FatBlaster Challenges have also been recognised in the awards:
Finalist - Best Pharmacy Public Relations Campaign FatBlaster 2002.
High Commendation - Best Health Public Relations Campaign FatBlaster 2003.
National Pharmaceutical Services Association DIANA Awards:
FINALIST 2001 Category 5
Outstanding New Product Introduction OTC - FatBlaster
FINALIST 2002 Category 7
Outstanding Promotion of an Existing Product - FatBlaster
These prestigious industry awards are
presented by the National Pharmaceutical
Services Association to manufacturers of
medicines and health items for excellence
in performance over the last twelve
months. The criteria are based on the
relationship between NPSA members
and the manufacturer, service levels,
performance of the product, availability of
the product, customer service and other
related elements.
Log onto
www.fatblaster.com.au
for your free diet & exercise diary plus your free regular newsletter
with tips, gifts and the secrets to a slimmer and healthier you!
The contents of this booklet are meant as suggestions only.
Please consult your health professional to determine their suitability for you.
WEIGHT LOSS
PROGRAM