Weight Loss

Your New Years Weight Loss Resolution

How To Get The Body Of Your Dreams in 200

Ta!le Of "ontents Introduction Why Do You Want To Lose Weight? Does Your Weight Have Emotional Control Over You? How Did You Get Here? Why We Eat Emotional Hunger oredom Eating !ista"en Hunger !edications The Diets That Lead #s Here $ad Diets %& 'igns a diet is a (ad $actors )((ecting How We Lose Weight How 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 Calories What 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 +lan E/ercise )s +art O( Your Weight Loss +lan Your Eating +lan To Dro* The +ounds To )chieve Your Weight Loss Goal Conclusion 3eca* 2

0alua.le 3esources O( Interest

#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 your li(e u* to this *oint6 I( you are here then there is a 589 li"elihood that you are loo"ing (or yet 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 the 1ew 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 can swan 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 accommodate the 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 were su.=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 and all were within the high ris" category o( having cardiovascular disease and heart (ailure o( which some su.=ects were already e/hi.iting sym*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 either side 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 the artery age o( a *erson in their C&2s6

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That means that their arteries and internal age was more than twice that o( their chronological age: as doctors say Dyou2re only as young as your arteriesE6 $rightening isn2t it? Children are literally .eing ro..ed o( a long: healthy li(e sim*ly .y what they are eating6 ecause children learn what they eat (rom their *arents it2s vitally im*ortant that we teach them good eating ha.its .ased u*on our e/am*le6 'o: I2m glad you are here: .ut let2s ma"e this the last *rogram you do6 Get o(( the dieting treadmill that has "e*t you overweight and under (it (or too long6 'tay away (rom the *ills: *owders and *otions that go against your .ody2s natural .alance and get .ac" to .asics6 Loo" at it this way: i( we get .ac" to .asics and eat and move li"e our slimmer ancestors did: the .etter o(( we all will .e6 !y *ur*ose is that .y the end o( this .oo" you will have gained a greater understanding o( how your .ody wor"s6 How and why you gained the weight and what you can do to dro* *ounds (or good this time .ecause .elieve it or not: why we gained the weight in the (irst *lace goes (ar .eyond =ust overeating6 !ost *rograms throw a *rogram at you addressing only the issue o( the weight itsel( while we are going to delve a little dee*er to get to the core o( your weight gain6 I( you don2t *ro*erly address and correct this issue (rom the start you will always .e wondering why you can2t lose weight and "ee* it o(( (or good6 1ot anymore6 !y aim is to arm you with all the "nowledge and tools you will need to dro* the weight once and (or all6

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I than" you (or ta"ing this =ourney6 I( you a**ly what you learn here you have no choice .ut to lose weight6 ut li"e with anything in li(e: you only get out what you *ut in6 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 the sur(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 magaGine *age or change a channel without seeing an emaciated: s"inny teenager touted as .eing the image we should all as*ire to6

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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 to achieve it6 We are all di((erent and the world is a richer *lace (or it6 Hust .ecause we may not .e %&& *ounds: leggy and I (eet %% doesn2t mean that we are not .eauti(ul6 Hust .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 that we 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 Hust 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 more im*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 we have 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:

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de*ressed or .ored and you see the chocolate ca"e staring .ac" at you screaming your name6 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 eating that ca"e? +ro.a.ly not: the draw o( the ca"e is (ar stronger than the a**eal o( the reunion or the siGe & out(it and let me tell you why6 It2s .ecause the ca"e is right there6 The reality is right there in (ront o( 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 (aint whis*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"6 That2s 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 (or my .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 the things that my weight restricts me (rom doing

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K I want to lose weight .ecause I want to (eel great a.out my mysel( and my a**earance K I want to lose weight .ecause I want to travel and en=oy all that li(e has 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 than your 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* around you: it won2t even come close6 Ta"e your time and thin" o( something that is truly worthy o( you and you 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 the energy to (ul(ill that is a reBuirement6 'o get to it: thin" o( your com*elling *ur*ose6 Thin" o( a doGen: 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 =ust wanting to lose weight to (it into something or sim*ly hating the way your thighs loo"6

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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 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 social and 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 along with 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 you avoid 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.le that your weight has an emotional in(luence over you6 Your

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a**earance shouldn2t "ee* you unha**y6 Your a**earance really should .e the icing on the ca"e to the *erson you are within6 You have the *ower to do something a.out it6 You can either continue to 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 you will (ind answers here6 Hust 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 living in 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 .ody even 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 chemicals and 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 LI inches at the .elly .utton and (or men i( is more than C& inches than you lie within the high ris"

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category o( heart disease: dia.etes: .lood *ressure and stro"e and must lose weight6 E/cess (at in the .ody causes the arteries in your heart to .ecome clogged which raises your .lood *ressure to (orce the .lood to your organs6 Having =ust an e/tra L& e/cess *ounds (orces your heart to wor" twice as hard to do the same =o. it did when you were =ust L& *ounds lighter6 E/cess .lood *ressure damages the .lood vessels in your "idneys and can 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 already thic"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" that having 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 %C year *eriod6 The results revealed that *artici*ants who were Moverweight2 had a LC9 greater chance o( heart (ailure than someone at their ideal weight6 +artici*ants who were o.ese had a massive 12

%&C9 increase in ris" o( heart (ailure over someone at their ideal weight6

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 a healthy ideal weight (or a s*eci(ic height6 )or e*am+le,$or adults whose !I is .etween the range o( 4I and L& are considered to .e overweight $or adults whose !I is greater than L& are considered to o.ese6 !I .e going hereJ

You can determine your

htt*JNNwww6nhl.isu**ort6comN.miN 'o.ering isn2t it? The (act that carrying even a little e/cess weight can have 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

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!ost medical *ro(essionals consider someone who is I9 to %I9 a.ove their ideal weight to .e considered as overweight whereas *eo*le who are 4&9 to L&9 a.ove their ideal weight are considered to .e o.ese: anything a.ove L&9 and you (all into the range o( .eing mor.idly o.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 lie within 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

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How Did You Get Here% How did you get to this moment o( realiGation that something had to ha**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 recogniGed 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 don2t eat 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?

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)re you an emotional eater? 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( in that 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 and consciously 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.its can see us overindulge (or doing something good which can s*ill into adulthood where we treat ourselves with (ood (or rewards6 This is (ine as long as it2s *eriodically6 16

There are ways to treat yoursel( other than eating6 Why not get your nails 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? There are 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 energy needs 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 get hungry: 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(ten than 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 L& 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 around and instinctively reaching (or the (ridge or the *antry: catch yoursel(6

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It2s all a.out re*lacing .ad ha.its with good ones .ecause that is what will ma"e your weight loss a *ermanent success6 It goes (ar dee*er than losing weight (or the sa"e o( it .ut rather arming you with the tools to ma"e sure you really succeed this time6 Why we need a *ermanent solution is .ecause we are re*rogramming ourselves and our attitude towards our (ood6 Loo" at this way: it too" years to (orm these ha.its and it will ta"e a little time to .rea" them and create newer healthier ha.its in its *lace6 1othing is more a**arent then when we eliminate all o( our (avorite (oods at once6 Our .ody goes into shoc": tries to override our good intentions and sa.otages our e((orts6 )nother diet .ites the dust sim*ly .ecause we weren2t aware o( how we conditioned our .odies over the years6 Our .odies are marvelous *ieces o( machinery and will sto* at nothing to *reserve us at all costs6 That means that i( we drastically reduce our (ood inta"e our .ody will shut down our meta.olism to (orce us to eat6 When we do: we .inge and gain .ac" all the lost *ounds we (ought so hard to lose6 Don2t hate your .ody (or that: it is =ust doing what comes naturally6 'o how do we get around this? Wor" in alignment with your .ody6 Introduce changes gradually6 Don2t shoc" your .ody or it will thwart your .est intentions to lose weight6 &edi$ations There are some medications o( which the side e((ects can .e weight gain6 !edications such as some antide*ressant drugs can cause you to slee* more and e/*end less calories ma"ing you more susce*ti.le to weight gain6 There is also a tendency to snac" on more car.ohydrate rich (oods which also contri.utes to weight gain6

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There are things that you can do to lessen the degree o( weight gain e/*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 the amount 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 your medication might .e having on your weight6 I( all else (ails: consult your doctor (or any alternative medication eBuivalents without the side e((ects6 The Diets That Lead /s Here )*art (rom the (act it has the word DdieE in it: I don2t much li"e the word6 Diet gives the im*ression o( a tem*orary solution and with anything 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( on the other hand you want to lose weight on a more *ermanent .asis this is what I would re(er to as a Dli(estyle changeE6 Thin" long term and *ermanent change which is what you want to get out o( this *rogram as o**osed to =ust wanting to lose weight (or the moment6

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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 to DYo7Yo DietingE as we go (rom one diet to the ne/t in the ho*e that this is the solution to our weight *ro.lems we have .een searching (or6 Hust 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 have what 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 diets that 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 I *ounds6 Then you lose another L *ounds6 'uddenly your weight 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 Gero *ounds6 y now .ecause you have restricted your calories that your .ody goes into sel( *reservation: survival mode6 This is where evolution as its (inest "ic"s in6 Your .ody overrides you .y ma"ing you sluggish 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 the energy (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: .ut you eat lots6 Your .ody2s thermostat ma"es sure that your weight

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goes .ac" to your original %A& *ounds: in (act it doesn2t =ust sto* there6 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 it was 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 DYo7YoE 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 I2ll e/*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( these categories: 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 L6 'uggests you eliminate entire (ood grou*s (rom your eating *lan such as car.ohydrates or dairy or vegeta.les C6 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 I6 $ails to rein(orce good and health ha.its and li(estyle changes

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;63educes your eating to less calories than you can healthily (unction on A6 Goes against sound medical in(ormation 86 Is de*endent u*on certain su**lements: diets or *roducts to .e e((ective 56 !a"es over the to*: unrealistic claims %&6 Lac" o( scienti(ic *roo( that it wor"s and why it does 'ound (amiliar? !ost diets you see (all into these categories6 They rely on doing something drastic =ust to di((erentiate themselves (rom other diets whether that .e eliminating entire (ood grou*s: eating certain (oods on certain days: eating only one color o( (ood or eating only one "ind o( (ood (or days at a time6 $ad diets all have the same thing in common6 The solution to weight loss they o((er is only ever tem*orary a .and aid Buic" (i/ to a *ro.lem that has .een years in the ma"ing6 Once the diet ceases the lost weight Buic"ly returns6 When this ha**ens it is more o(ten than not: (luid not (at that was lost in the (irst *lace which is why it is gained .ac" so Buic"ly6 1one o( these diets are sustaina.le6 You sim*ly cannot survive on them6 The thing that ma"es you weight is the di((iculty o( adhering to such a strict diet in the (irst *lace6 You go o(( your (ood .ecause o( the lac" o( variety and that is what ma"es you lose weight: or do you? $ad diets are e/treme ways to dro* *ounds Buic"ly .ut the results are not *ermanent: you more o(ten lose (luid and muscle than (at so not only are you not losing the (at you wanted to .ut you are damaging your health in the *rocess6 )ny diet that eliminates entire (ood grou*s is not good (or you6 We have a variety o( (oods to eat (or a reason: .ecause we need them (or our nutrients and it is only those (oods that can *rovide them: to eliminate them means that we can .ecome vitamin de(icient6 To cut 22

out one or more (ood grou*s is setting yoursel( u* (or disaster and harm(ul to your overall health6 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 LI grams o( (i.er *er day can reduce rectal cancer .y ;A96 Eating grains also *rotects against the ris" o( dia.etes and insulin resistance 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 less than 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

23

$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 .owel and there(ore reduce the ris" o( contracting .owel and rectal cancer6 Eating oranges and tomatoes also increases the a.ility to a.sor. iron (rom meat6 $ruits and vegeta.les also contain carotenoids which reduces the ris" o( heart disease and stro"e6 $ruits and vegeta.les have .een lin"ed with memory im*rovement and slow mental decline with age6 !eats gives a natural source o( 0itamin %4 that cannot .e sourced (rom non meat *roducts6 The .ody can meta.olise and a.sor. 0itamin %4 (ives more (rom meat com*ared to its *ill (orm6 It is a rich source o( iron which is needed to carry *recious o/ygen the organs and muscles and (or *ro*er neural (unction6 You can consume enough (rom your diet naturally that you shouldn2t have the need (or vitamin su**lements6 Dar" green lea(y vegeta.les are a great source (or iron .ut com*ared with meat: weight (or weight %&& grams o( liver contains around ;:&&& micrograms o( iron com*ared to L4I micrograms in %&& grams o( s*inach6 'o as you can see *rotein is a great *ure source o( iron and many other vitamins and you can stay healthy .y consuming around AI grams L times *er wee"6 The Re$ommended Daily 0er'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 2egeta!les, 4 O cu*s *er day )ruits, 4 cu*s *er day Dairy, L cu*s *er day 24

&eat and Beans, I O ounces *er day

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 L and I *ounds straight 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 not consuming 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 lose weight you are also losing *recious muscle tissue6 It2s the .uilding o( 25

this muscle tissue that actually .urns the (at you are so des*erately trying to rid yoursel( o(6 You are restricting entire (ood grou*s: (oods that you need (or a healthy .ody6 Car.ohydrates such as .reads: grains: rice: and *asta actually 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 your overall 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 C&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 average weight 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 is why 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 not designed (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

Low "ar!ohydrate Diets 3 Why They 1re Bad )or You Your .ody .eing the master design o( e((iciency that it is will always turn (ood whether it .e a teas*oon o( honey or a wedge o( orange into sugar6 The .ody needs to convert it to this (orm so that can .e .urned as (uel so that we can get on with the .usiness o( living6 What diets that are low in car.ohydrates do is they severely limit your car.ohydrate inta"e so that your .ody has an a.sence o( sugar to .urn so instead o( .urning sugar: it .urns (at6 Em.ar"ing on e/treme diets li"e these will see a dro* in weight .ut you may not want to live without your (avorite (oods (or the long haul6 That is what ma"es it di((icult to stic" to these ty*es o( diets6 Eliminating car.ohydrates restricts the vitamins and minerals you get (rom that (ood grou* such as (rom .rown rice: whole wheat2s: whole grains: .eans: *astas: vegeta.les: etc6 These are car.ohydrates that are good (or you and give a slow release o( sugar into the .loodstream which "ee*s your energy levels sta.le6 Whole grains that you (ind in oatmeal also are .ene(icial (or your health6 It is "nown that the whole grain (ound in oatmeal lowers dangerous LDL ?low density *rotein@ cholesterol in your .lood6 #nless you love meat and dairy diets li"e these can lead to a lac" o( variety causing dieters to stray6 Diets Low #n )at Des*ite what you might thin" low (at diets aren2t all they2re crac"ed u* to .e6 Every human .eing even i( you2re -ate !oss needs a certain amount o( (at in their diet6 You need this (or your .ody to (unction e((iciently6 $at insulates your organs and gives them se*aration (rom other neigh.oring organs6 $at also coats your nerves cells and 27

*rotects them deterioration6 $at is also involved in your .ody2s im*ortant .iochemical reactions so having some (at in your diet is im*ortant though within the limits o( reason and what is healthy6 $at also *romotes normal .rain cell (unction: it regulates hormones: immune system o*eration6 )ssists with haemoglo.in o/ygen trans*ort: *ro*er cell wall (unction: trans*orting and a.sor.ing cell nutrients: etc6 $at is essential in our daily diets6

These *articular diets are very *o*ular .ecause the train o( thought is that i( you consume less (at the less (at you will gain6 !a"es sense doesn2t it? )(ter all: (at is very calorie dense6 e(ore venturing into a diet li"e this there are cou*le o( things that you need to remem.er: that not all (ats are created eBual6 1ot all (ats are .ad: there are good (ats and .ad (ats6 Here2s what I mean Bad fats These (ats tend to .e the saturated (at and o( the Trans (at variety6 There is a lin" .etween saturated (ats and cardiovascular heart disease: it is this ty*e o( (at that raises your cholesterol levels6 It usually e/ists in diets that are high in animal (ats which is why the )t"ins and low car. diet models aren2t usually the .est "ind6 )lthough )t"ins himsel( has (ound no increase in cholesterol levels with his way o( eating: we still do not "now what the long term e((ects this "ind o( eating will *roduce6 Diets high in saturated ?animal@ (ats have .een lin"ed to certain cancers6 I( your diet is high in cholesterol: (ats de*osit themselves on your arterial walls restricting .lood (low to your heart and to your .ody6

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Your heart then has a tougher =o. o( *um*ing .lood to the rest o( your .ody which increases your .lood *ressure6 Your heart may also increase in siGe to (orce the .lood through your arteries causing angina a condition "nown as enlargement o( the heart6 Through .lood *ressure increase comes "idney damage and damage 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 amount o( 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 as monounsaturated 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 Omega7L (atty acids: (ish is a source rich in this (at6 Omega7L has .een "nown to reduce the ris" o( heart disease: dia.etes: high .lood *ressure and stro"e6 I( you want to *reserve your 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 (at consumed: 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 low car. 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 a wide variety o( (oods =ust avoiding the high (at versions6

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Hust 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 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 as restrictive 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"e you 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 .ut in the case o( Henny Craig they *romote *ortion controlled meals with reduced (at and sugar content6 You can .asically eat your (avorites .ut =ust to watch how much you eat6 ) more realistic way to eat that is 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 certain num.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 so that you can have your ca"e and eat it too without .lowing your calories (or the day6

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ottom line6 )void (ad diets6 You won2t .e a.le to realistically stay on them (or the long term and you won2t e/*erience long term weight loss 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 want everything 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*ortional to 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 you get .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 the e/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 don2t need 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 (ood is 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 in order to eat6 They would either have to grow and harvest their own 31

(ood or go to great lengths to get it6 ecause there was a certain amount o( e((ort that went into daily survival they .urned more calories com*ared to our readily accessi.le society where everything we 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( the modern *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 and realiGe 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: what ma"es them gain weight is all instrumental in your own *ersonal weight loss =ourney6 Educating yoursel( on how your .ody wor"s only em*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 active meta.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 how much they consume their weight remains *er(ectly controlled6 ut li"e the rest o( us mere mortals: we may .e disheartened when we e/*erience the e/act o**osite .y having what is "nown as a low meta.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 handles without much e((ort6

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Low &eta!olism Our meta.olisms are sensitive to our activity levels and the *ro*ortion to 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 (at esca*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 either stored 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 slow we 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 regularly e/ercising6 +eo*le that are more *hysically active have a greater muscle mass which .urns more calories and hence more (at6 'ome *eo*le however are 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$t, Did you "now that 4 *eo*le one with greater muscle mass than the other can .e sitting side .y side en=oying a movie together6 )lthough they are underta"ing a.solutely no *hysical activity (or that time *eriod: the *erson with the greater muscle mass will actually .urn o(( more calories than the one with the lesser muscle mass6 Incredi.le what having a little more lean muscle mass can do6 Here6s How You #n$rease Your &eta!olism

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'tart e/ercising more: no matter what ty*e6 )ny (orm o( e/ercise will im*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 meals at regular intervals will "ee* your meta.olism .urning steadily rather than weigh it down with heavy meals6 Ever (eel lethargic a(ter a large meal? 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 (ree6 Wal"ing is (antastic (or e/ercising all o( your large muscle grou*s while getting your heart rate u*6 Hust wal"ing (or at least L& minutes *er day (or L 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 you should 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 you need to re*lenish them when you wa"e? This is why the meal is called D rea"E D$astE6 Other )a$tors 1ffe$ting How You Lose Weight 3 How You (at

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1ot only how much you eat can im*act your weight loss e((orts .ut also 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 you wondered 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"ely to get e/tra *ortions and will .e more satis(ied on less6 3emem.er it ta"es at least L& minutes (or your .rain to register that it is (ull so give it time6 I also mentioned earlier that sometimes we mista"e hunger (or (irst: instead o( eating more (ood try having a glass o( water instead6 Your Geneti$s 1nd Your &eta!olism Your genetic ma"eu* may have an e((ect on your meta.olism .ut only a minor one6 Don2t thin" that .ecause your *redis*osition to .eing o.ese is a death sentence and that you can2t lose weight6 You a.solutely can: there are several things that are within your *ower that you can do so don2t thin" (or a second that you are doomed .y your genetics .ecause you are not6 ecause genetics only counts (or a small amount when it comes to your weight loss the tools you have at your dis*osal lies within what you eat and how much you move6 How &u$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 .y this *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*osited over time6

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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 treadmill while .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 L& minutes *er day L 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 energiGes you6 E/ercise releases your natural (eel good chemicals "nown as endor*hins6 In (act even the L& minute wal"s L times *er wee" can greatly lower your stress levels and ma"e you (eel eu*horic: calmer and 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 to loo" 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 mass that you are .uilding .ul"6 You are sim*ly creating more lean muscle tissue 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 even gardening 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

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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 recogniGe (ad diets and how to avoid them means that you 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 the earth 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 here in 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 do it 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 loss is 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 we got 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 as you 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(( (or good6 #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 'uddenly our 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 L 37

times a day to see i( we have dro**ed any additional weight throughout 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 (or a little inanimate device to have over your li(e6 You need to realiGe 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 I di((erent weight (luctuations throughout your day which ma"es you (eel as though you are not succeeding in your diet when 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 scale yet you are swimming in your clothes6 That2s .ecause you have gained more lean muscle mass: the attractive: toned ty*e not the )rnold 'chwarGenegger "ind6 This is great .ecause the more lean muscle you have the more sur(ace area it covers and the more (at it can gra. and .urn as energy .ecause that2s really all (at is: unused energy =ust waiting to .e .urned6 'o =ust remem.er when weighing yoursel(: muscle weighs more6 Don2t 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 and reshu((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 your clothing .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 you will notice your clothes getting .igger: or rather you getting smaller6 0tarting 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 in mind6 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( you haven2t already the chance to you can do so hereJ htt*JNNwww6halls6mdNideal7weightN.ody6htm

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Ta"e your .ody measurements so that you can "ee* trac" o( your *rogress6 You never realiGe how (ar you really come until you "now where you initially started6 -ee*ing trac" o( your measurements is a roc" 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 month which 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

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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 materialiGing those dreams into 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 goal weight o( %4& *ounds6 Or> y Decem.er L%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 to the 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 Hanuary %st: .y Hanuary the 8th you would have lost 4 *ounds with your new weight .eing 4%8 *ounds6 y Hanuary the %Ith you should weigh 4%; *ounds

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Hanuary the 44nd your weight will now .e 4%C *ounds Hanuary 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 siGes so that you can see your *rogress and where 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 (rom having 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 *ounds in your (irst wee" .ecause you have that huge monumental goal in mind: never mind the (act that weight loss is =ust a collective o( little weight 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/cess e/ercise and (ind yoursel( losing over I *ounds *er wee": =ust remem.er that most o( that weight will .e water and some des*erately needed 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 touted around 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 amount o( 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 gram gram gram o( o( o( o( car.ohydrates contains L6AI calories (at contains 5 calories *rotein contains C calories alcohol contains A calories

You can see (rom the a.ove (igures that it2s easy to gain weight (rom consuming (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 to eat6 '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 on e/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 a doctor to understand it6 !a"e sure you eat (rom all (ood grou*s .ut eat smaller meals: say I to ; meals *er day to "ee* your energy levels .alanced6 When we severely 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 we need to wor" in alignment with our .ody and (eed it good (ood: and (reBuently6 Your .ody won2t thin" that it2s .eing starved or de*rived and 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 I&& calorie de(icit every day (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 I mentioned .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( you lose L *ounds o( (at that you notice your clothes getting looser .ecause even though muscle is heavier than (at: (at actually occu*ies more 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 (at loss6 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 4I& 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(( 4I& e/tra calories *er day you can lose u* to L:I&& calories *er wee" which totals one *ound o( (at lost6 To do that you have to .e .urning I&& e/tra calories *er day6 This is I&& 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

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

How &any "alories 0hould 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 *er day 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_calc ulate_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 is instrumental 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 too little .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

consume enough calories to have lots o( energy and to en=oy li(e while losing weight at the same time6 It2s all a.out .alance6 :ee+ing Ta!s Of Your "alories -now what you are *utting into your .ody6 I love "nowing that there are L:I&& calories in a *ound o( (at6 'ome *eo*le can consume that amount each day which is not sur*rising why some *eo*le gain L& *ounds in a year without "nowing how6 It2s very easy to do6 Thin" a.out it: a ham.urger: (ries and soda ?%:4&& calories@ and there2s most o( your daily calorie allocation .lown right there: to to* i( o(( it won2t "ee* you (ull (or long either6 Eat that every day (or a year without much e/ercise and that adds u* to some serous weight gain6 The reason why I love "nowing that there are L:I&& calories in a *ound is .ecause it *uts it all into *ers*ective6 I "now that to .urn that o((: I will need to do more than ;& minutes on the cross trainer each day *lus a L& minute wal"6 'o it ma"es me wiser in my (ood choices6 The *lace where you wish you never had that e/tra donut or chocolate sha"e is right in the middle o( your intense wor" out where you *ay in sweat to wor" it o((6 Don2t worry i( you2re coming to terms with this: the im*ortant thing is now you are aware o( it you will start to see (ood in a di((erent light and gain a healthier res*ect (or it and the e((ect it has on your .ody6 These days all (oods dis*lay the amount o( calories on their *ac"aging6 This way you can "now roughly how many calories you will consume and i( it meets your daily reBuirements6 This is also a great indicator o( (oods to avoid es*ecially i( they are loaded with em*ty calories6 #se your "nowledge when determining the num.er o( calories a meal has: .e a calorie detective .y ma"ing it a *riority to "now what2s going into your .ody6 Once you get good at it: (iguring out how many calories a *articular (ood has will .ecome a .reeGe6 46

The )ood We (at Calories aside the actual (ood we eat *lays an im*ortant role in how we 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( eBual weight 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 1aGi and restrict yoursel( to the *oint where 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.er we2re aiming (or *ermanent li(elong change .y altering our li(estyle eating choices6 You have to treat yoursel( now and then to avoid any derailing .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 grease Crisco !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 to Trans (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 L scoo* serving o( Haagen DaGs !int Chi* DaGGler with hot (udge sauce and whi**ed cream you would consume around L8 grams o( saturated (at ?%:L&& 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 until you (ind out the (at content that you realiGe 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

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• • • • • • • • • •

+iGGa ?you can ma"e your own low (at alternative@ 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 .ody uses (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.ohydrates come in two (orms sim*le ?monosaccharides meaning “one ! and

comple" #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 0im+le "ar!ohydrates

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Come in the (orm o( high energy: sugary snac" (oods which you would ty*ically (ind in granola .ars: candy: chocolate: ca"es: coo"ies: donuts: soda also in (ruits and dairy *roductsetc6 These ty*es o( car.ohydrates are .ro"en down instantly and used (or energy .y the .ody6 This is why some *eo*le e/*erience intense sugar highs a(ter consuming (oods high in sugar6 The .urst o( energy is li"e a (lash in the *an: it only lasts (or a short time6 Within an hour your energy levels have gone to an e/treme high then *lummets to a low6 Your .ody then stimulates your a**etite to consume more .ecause it needs more energy6 Consuming diets high in re(ined sugar (oods *lays havoc with your insulin levels6 ecause there is such a rush o( sugar in one huge amount: the .ody must accommodate this .y releasing enough insulin to counteract it which is why you e/*erience intense highs and lows6 Your .ody must get rid o( that sugar (rom the .lood immediately and any e/cess sugar that is not .urned o(( as energy must .e stored as (at6 You have to understand that your .ody cannot allow any remaining sugar to .e (loating around in the .lood as it e((ects your .ody2s normal (unctions6 Once your .ody .ecomes una.le to e((ectively remove all sugar (rom the .lood: you .ecome dia.etic6 The scary (act is that most children under the age o( %& years are consuming around A& teas*oons o( sugar in a ty*ical day6 This is staggeringQ in (act it is .elieved that our children today will .e among some o( the (irst in their generation to die .e(ore their *arents6 (*am+les of sim+le $ar!ohydrates, • • • • • • • • Coo"ies Honey 'oda drin"s Chocolate Ham =ellies Ca"e Oranges +lums

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• • • •

+ears lue.erries Gra*e(ruit Cherries

"om+le* "ar!ohydrates #nli"e sim*le car.ohydrates these aren2t easily .ro"en down and a.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 means that they *rovide a steady: sta.le source o( energy and .ecause they are slow releasing have a chance to .e .urned o(( rather than stored as (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 Hasmine 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

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Hust .e aware o( what you are eating and *utting into your .ody and that 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 It *ro.a.ly *ays to eat to the conditions6 What is that I hear you as"? Hust 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 the conditions6 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 you consume 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.s tend to release energy too Buic"ly into your .loodstream giving you massive highs and lows6 )lso the slow release means the less li"ely you 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 must always .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 to 4 things that you need to lose weight (or good6 What you eat and how much you move6 You should eat sensi.ly: that2s not to say that you can2t have the occasional treat (rom time to time6 Hust not every day6 ) lot o( these (oods were a.sent (rom mar"et shelves and (rom society =ust I& short years ago and the weight o( the average *erson re(lected this6 'o it stands 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 our ancestors did: we will lose the weight6

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Eat a .alanced diet and you2re well on your way6 0ome 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(ormed decisions a.out what you are *utting into your .ody6 )voiding high (at (oods6 ) treat once in a while is (ine and we all should get a certain amount o( (ats (rom our (oods .ut .e care(ul you don2t get too much o( the wrong "ind6 3emem.er anything you 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 (or energy we =ust need to monitor how much6 )lways o*t (or the slow release com*le/ "ind which will sustain you (or longer and won2t 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 usedQ nothing 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*ortant com*onent (or weight loss that you can2t .e without: e/ercise6

•

•

•

•

•

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Getting 4hysi$al Ruic" (actJ 3emem.er what we mentioned .e(ore? There are a**ro/imately L:I&& calories *er *ound o( (at? That means that you need to .urn L:I&& 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 %I *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( you can hole yoursel( u* (or %4 wee"s with a *ersonal trainer: all o( the latest 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 I *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 they lose the weight under are e/treme6 ) recent study revealed that i( you give someone a good enough reason to lose weight: they will6 4I 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

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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 L& 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 thing with 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 .et it would6 'o *lease don2t *ut yoursel( under unrealistic *ressure to match *ound (or *ound what these contestants are losing6 I recall once reading a weight loss (orum *ost where a woman was so de*ressed having only had lost L *ounds in one wee" com*ared to her (avorite (emale contestant 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 Whether you lose % *ound: L *ounds or Gero *ounds in a given wee" shouldn2t throw 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 your clothes will *rove di((erently6 )ny weight loss is great6 Hust "ee* with it6

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'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 way6 Contrary to *o*ular .elie( snea"ing in a little housewor" during commercial .rea"s doesn2t cut the mustard6 It won2t .e enough to lose 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 L& minutes at a time (or at least L or more times *er wee"6 Would you .elieve that some *eo*le don2t consider wal"ing around the neigh.orhood or u* stairs as signi(icant e/ercise? It may .e low im*act .ut it is .etter than doing no e/ercise at all and whether you realiGe 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 sBueeGed into a tiny s*aces =um*ing to *ounding music? E/ercise doesn2t have to .e a tortureQ it can .e en=oya.le es*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

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Page 57 )nything that gets your heart rate u* (or an e/tended *eriod o( time is considered e/ercise6 (*er$ise 1nd #ts )ar Rea$hing Benefits

E/ercise: why even do it? Whether you li"e it or not it2s the only way we can .urn the e/cess stores o( energy we have accumulated over the years: otherwise "nown as (at6 Our .ody has stored it .ut than"(ully it can get rid o( it too and in order to do that: you2ve got to move6 It2s the only way your lean muscle tissue can gra. the surrounding (at to .urn as energy6 Long a(ter your e/ercise session whether it .e wal"ing: running: swimming: .i"ing: etc: your meta.olism continues to .urn calories even when you are at rest6 The e((ects o( e/ercise can .e e/*erienced long a(ter the actual e/ercise itsel(6 This is evident in that you sweat a little easier which means your .ody is .ehaving li"e a (at .urning (urnace: any e/ercise you do a(ter that *oint =ust tur.o charges the e/ercise you2ve already done and .urns e/tra calories6 (*er$ise has so many !enefits,E/ercise *rolongs your li(e and "ee*s your heart healthy6 Don2t (orget that the heart itsel( is a muscle and needs e/ercise too6 That2s why you should resist ta"ing the easy way .y going to those s*as that claim you can lose weight .y doing nothing or than sweating6 'ure you lose inches .ut they (ind their way li"e a magnet .ac" onto your .ody with the ne/t glass o( water you drin"6 3esist gimmic"s: i( it sounds too good to .e true it *ro.a.ly is6 E/ercise: get your heart rate going: it2s the .est thing you can do (or yoursel( and your heart will than" you (or it6 E/ercise also releases your .odyFs natural (eel good chemicals "nown as endor*hins ?a com.ination o( the words endogenous and morphine! which naturally relieve stress6 Endor*hins are thought to .e as *ower(ul as mor*hine yet they are not addictive and are *roduced naturally within the .ody6 They are also the .ody2s natural *ain relie(6

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E/ercise has so many additional .ene(its including increased agility and stamina: im*roved memory and reaction time: increase .one density: "ee*s your arteries su**le and (le/i.le (or .lood to (low through6 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 L& to ;& minutes o( e/ercise L 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 or e/ercise eBui*ment6 )ll you have to thin" o( is what you can do to start .urning more calories 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 highly recommended that you (irst consult your *hysician to assess your current *hysical state6

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Note , these are the average (igures (or a %8I *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 (igures are .ased u*on ;& minutes o( activity6 • • • • • • • • • • Ironing , %85 calories Washing dishes , %85 calories Coo"ing , 444 calories Car*entry , L&& calories Lawn ra"ing , LLL calories !o**ing , LAA calories Housewor", L5& calories Gardening , CII calories Wood Cho**ing , I%% calories $urniture rearranging , III

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 L:I&& 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

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Let2s start small .ecause these are activities that can .oost your level o( (at .urning that little .it e/tra6 These activities aren2t too strenuous .ut can hel* the weight come o(( (aster6 Light (*er$ise This is achieva.le (or most *eo*le no matter what your (itness level and will "ic" your weight loss u* a notch6 Note , these are the average (igures (or a %8I *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 (igures are .ased u*on ;& minutes o( activity6 • • • • • • • • • • )n hour2s worth o( Yoga stretching , LI& calories ) rela/ing .i"e ride (or one hour , LI& calories 3unning around with your children , LI& calories Lawn mowing , L;; calories as"et.all ?shooting hoo*s@ , LAA calories +ilates , CLL calories Wal"ing ?C miles *er hour@ , CLL calories Game o( gol( , C8& calories 'now shovelling , I%% calories Wal"ing u* stairs , IAA calories

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Page 61 • • • 'tationary .i"e , I88 calories Wal"ing on a treadmill or =ogging , I88 calories Low intensity =um* ro*e , A&& calories

Light e/ercise is (antastic .ecause it can .e easily incor*orated into our daily lives and will .e the e/ercise most *eo*le: es*ecially when starting o(( on a weight loss *rogram will .e a.le to do6 Once the weight starts to come o(( and you gain a little more con(idence you no dou.t will .e a.le to introduce more rigorous e/ercise into your regime6 When you (eel within yoursel( your (itness level increasing you might want to try some moderate e/ercise6 &oderate (*er$ise Here are some e/am*les o( moderate e/ercise6 )gain these (igures are re*resentative o( a %8I *ound *erson6 I( you weigh more than this your calorie e/*enditure will .e much higher6 These (igures are .ased u*on ;& minutes o( activity6 • • • • • • • • • Low im*act )ero.ics , CL% calories Hi"ing , C55 calories 'wimming ?moderate@ , I%% calories Hi"ing ?medium terrain@ , I4& calories Hogging , I88 calories 'te* )ero.ics , I88 calories as"et.all o((iciating , I88 calories Hogging , ;&& calories 3oller.lading , ;&& calories

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Page 62 • • • • • • • • 3e*elling , ;AA calories Game o( Ice hoc"ey , A&& calories +ress7u*sNsit7u*s , A&& calories !ountain i"ing , A%& calories

3unning ?I miles *er hour@ , A%& calories '"i !achine , 8%& calories 3owing machine ?minimal e((ort@ , 84& calories Hum* ro*e ?moderate e((ort@ , 8;& calories

I( you want to ta"e your weight loss to new(ound levels you can introduce 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 a result o( any sustained in=ury6

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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: you may want to .uild u* to these activities .y trying the lower intensity alternatives (irst6 )gain these (igures are re*resentative o( a %8I *ound *erson6 I( you weigh 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 , 5I& calories Elli*tical Trainer , 5II calories 'wimming ?.utter(ly stro"e@ , %:&&& calories Hand.all , %:&%& calories ) game o( 'Buash , %:&C& calories Canoeing ?a.ove ; m*h@ , %:&C& calories Hum*ing ro*e ?high im*act@ , %:&C& calories Cross7country s"iing ?high im*act@ around %:C&& calories6

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•

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

)inding an e*er$ise +rogram that is right for you There will only ever .e 4C 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 craGy *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 to your success6 I( you (ind it di((icult to materialiGe 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/tra calories6 #se the time you *lay with the "ids to increase activity levels6 Instead o( =ust *laying with them why not .i"e ride with them or throw a .all

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Page 65 around 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 at the same time while ma"ing new (riends ?what a great way to get su**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" with the 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 you get 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 you get to en=oy the show while doing something .ene(icial (or yoursel(6 Don2t (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*starting your 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 .ut

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Page 66 you 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 into it? This can ma"e an im*act on your weight loss e((orts =ust .y doing 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 three times *er wee" then increase (rom there and you will notice the results6 1ot only will your energy levels increase .ut you will notice your .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

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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( the weight and to "ee* it o(( (or good this time6 You won2t .e told the *ortion siGes other than to eat I or ; smaller meals throughout the day that leave you (eeling satis(ied: not (ull6 'o in order to do that: I won2t .e giving you all o( the I meals you must eat each and every day6 This is where you start honing your own survival s"ills and e/ercise your own =udgment .ecause only you "now yoursel( .etter than anyone else: .etter than I ever could6 I don2t "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 any signi(icant change on your .ody6 We have s*o"en a.out having to lose L:I&& calories overall *er wee" to lose one *ound o( (at6 To do this you need to lose at least I&& e/tra calories *er day and (rom the e/ercises a.ove you can see how easy 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"e ride6 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 more calories6

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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 to lose that amount o( calories such as =um* ro*e: high intensity treadmill: =ogging or even swimming ?swimming: which is low im*act on your =oints@6 How you go a.out this is in your hands6 You have to (ind the starting level com(orta.le (or you then to wor" your way (rom there6 )lways remem.er to .uild muscle you have to (eed muscle6 E/tra muscle tissue stri*s that (at right out o( your system and .urns it o(( (or energy so it2s im*ortant that you get a good .alanced diet6 When it comes to eating never consume more than 4& grams o( (at in a day6 This way you are not .urdening your .ody with unnecessary e/tra calories to .urn o((6 Consume smaller meals and ta"e notice o( the way you eat6 Eat slower than you normally would6 $ocus on how you chew your (ood: ta"e notice o( how much (ood is on your *late so that it doesn2t seem to va*oriGe .e(ore your eyes leaving you wanting second hel*ings6 Eating slower gives your .rain an accurate measure o( (ullness as it ta"es L& minutes (or your .rain to register that you are (ull6 !a"e an e((ort to e/ercise at least L times *er wee" any additional e/ercise will only increase calories .urned contri.uting to your overall weight loss6 Don2t eliminate entire (ood grou*s: ensure you eat a .alanced diet with a mi/ture o( good (at and com*le/ car.ohydrates6 You need car.s (or energy in order to lose the weight and you need a certain amount o( good (ats (or normal .ody (unctioning6 It2s o" to have the occasional .ad (at treat =ust remem.er the amount o( e/ercise you2ll have to do to .urn it o((6

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(*er$ise 1s 4art Of Your Weight Loss 4lan You "now that e/ercise is e/tremely im*ortant and you "now that the only way to shi(t the (at that has accumulated on your .ody is to .urn it through e/ercise6 I( you want long lasting success with your weight loss *lan and really want to lose (at then you need to do at least L& minutes o( e/ercise L times *er wee" to see results6 !ore than L times *er wee" i( you want to see even more signi(icant results and dou.le your weight loss6 E/*end more calories than you eat6 Dou.le your length o( e/ercise and intensity to lose two *ounds *er wee" instead o( one6 To really get the (ull .ene(it o( e/ercise wor"out (or longer than %I minutes6 This is so that you can give your heart muscle e/ercise .ut also .ecause within the (irst %& to %I minutes you are only .urning sugar (rom the muscles6 The (at is a little more stu..orn and comes a(ter the L& minute mar": go (igure6 Don2t (orget that e/ercise can .e anything: it has to .e realistically incor*orated into your li(estyle .ecause at the end o( the day: that is what2s going to ultimately wor" (or you6 This can .e anything ranging (rom housewor" to =oining the local tennis clu.6 You have to (ind what wor"2s (or you6 Here are some ti+s to get the most out of your e*er$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 *hysically demanding e/ercises rather than =um*ing straight into them6

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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" with your dog or a (riend while using it as catch u* time while getting your daily e/ercise dose6 #se your time wisely: (ind other activities you could .e doing rather than sitting and watching television and i( you have to catch your (avorite *rogram why not gra. an hour o( e/ercise on the treadmill at the 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 have to 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 level im*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 how you 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/ and your 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" gradually toward 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 you need to .urn6 Your .ody really is a machine that consumes and e/*ends energy: once you (igure that out your weight loss will .e com*letely within your gras*6

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Page 71 $or e/am*le you wouldn2t consume C:&&& calories i( you were only going to do I&& 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 Don2t .e tem*ted to miss meals: this will only hinder your meta.olism and 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 the weight 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 and you 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 siGe (its all set meal *lans will suit everyone: 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 eating ha.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 root cause o( the *ro.lem which is more than =ust the issue o( the weight itsel(6

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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 those iggest Loser contestants .ut yours is realistic and achieva.le in the time that you can devote6 Don2t thin" you2re going to lose %&& *ounds in 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 +rioritiGe your weight loss6 'acri(ice something you can do without such as watching television or *laying video games6 It2s im*ortant that 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 are ta"ing into your .ody6 #nless they are un*rocessed and raw: most cereals 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 are coming (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 are eating6 )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

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)s soon as you have (igured out how many calories you are currently consuming com*ared to how many calories you are .urning you can get started6 'ee where you can start reducing calories (rom your diet6 This can easily .e achieved .y cutting out e/tra (atty =un" (oods and reducing your (ood *ortions6 Loo" at your current schedule and where you can start slotting in some e/ercise6 )re you a.le to sBueeGe in an easy wal" (or at least L& 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 (rom this *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 L& 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 is out o( danger? )s long as it ta"es .ecause this isn2t a tem*orary (i/: this is (or "ee*s6

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Page 74 3emem.er the a**ealing (actor a.out crash diets is that they have a time limit: lose 4& *ounds in one wee"6 This ma"es you (eel that you can tolerate the craGiness (or a short *eriod o( time yet we are under the illusion that we can still "ee* the weight o(( when we return to our old eating ha.its6 'low wins the race you are in this (or as long as it ta"es6 This is not a crash 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 won2t go 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 have reduced 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 L&& *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 *ay com*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 may have *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 little sacri(ices: any day6 To a long and ha**y li(e<

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Re$a+, %6 Weigh yoursel( to determine your current weight 46 Determine your ideal weight (rom the calculation: (ind out how much you should weigh: ?availa.le (rom the resources .elow@ L6 Determine how much weight you need to lose .y su.tracting your ideal weight (rom your current weight C6 Ta"e your measurements I6 You need to lose L:I&& calories *er wee" to lose one *ound ;6 Choose (oods (rom $ood +yramid and (rom (ood ta.le that will give you a 4I& calorie de(icit *er day ?consume 4I& calories less *er day@ ?availa.le (rom the resources .elow@ A6 Choose low im*act e/ercises you can do now that will .urn 4I& calories *er day ?availa.le (rom the resources .elow@ )nd there you have it: you2ll .e well on your way to losing one *ound *er wee" and conseBuently I& *ounds *er year: which is incredi.le6 You can do it< I ho*e this was a *leasant read  Warmest regards: Hay-ay a" The #nsel(ish !ar"eter

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2alua!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 access to 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 (all into: whether your are overweight or o.ese6 #deal Weight htt*JNNwww6halls6mdNideal7weightN.ody6htm 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

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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*timum health6 1llows you to determine the num!er of $alories you need daily; htt*JNNwww6diet.log6comNarchivesN4&&IN%4N4;NhowStoScalculateSyour SdailyScalorieSneeds6*h* Healthy weight $al$ulation, htt*JNNwww6health6govNdietaryguidelinesNdga4&&INhealthieryouNhtmlNc ha*terC6htmlTde(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

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