HowtoLose10PoundsinaWeek–TheUltimate

7DayWeightLossKickStart

ByJennyAllan

~~~

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Table of Contents

INTRODUCTION

CHAPTER1:STEPSTOTAKEPRIORTOSTARTING

Step1:LetGoofYesterday

Step2:EngageinProperGoalSettingTechniques

Step3:Don’tStartEmptyHanded

Step4:MakeYourPlanFitYourLifestyle

Step5:PreparetoCelebrateYourAccomplishments

CHAPTER2:FASTING101

CuttingOutSugar

EatOnlyNaturalFoods

Juicing

WaterOnly

TheMasterCleanse

PutItAllTogether

CHAPTER3:UNDERSTANDINGWEIGHTLOSS

KnowHowManyCaloriesYouNeed

UseTheseNumberstoCreateaPlan

CHAPTER4:GETRIDOFBLOAT

WhyDoYouBloat?

DecreasingYourWaistline

CHAPTER5:GETCONTROLOVERYOUREMOTIONS

NegativeConsequencesofEmotionalEating

EndingtheCycle

CHAPTER6:WHYWATERISFUNDAMENTALTOWEIGHTLOSS

TheAdvantagesofWater

What’sanAppropriateWaterIntake?

CHAPTER7:HERBS,VITAMINS&OTHERSUPPLEMENTS

NaturalSupplementstoConsider

CHAPTER8:TIMEFORBATHROOMTALK

CHAPTER9:GETPHYSICALLYACTIVE

ExerciseisYourFriendNotEnemy

FunExerciseisSustainableExercise

CHAPTER10:INCREASEMUSCLE,DECREASEFAT

CalculateYourBodyFat

StrengthTrainingBasics

StrengthTrainingExercises

ProperStrengthTraining

CHAPTER11:KEEPYOURSELFMOTIVATED

CreateSet-Points

RewardYourself

FaceYourInnerMotivation

Journal

AskforHelp

CHAPTER12:GETYOURSLEEP

AdvantagesofPeacefulSlumber

PerformaPersonalSleepInventory

ImproveYourSleep

CHAPTER13:7-DAYKICKSTART

PrepareforWeightLoss:

SampleDailyPlan:

TheContinuedJourney

CHAPTER 14: MEDICAL CONDITIONS THAT MAY AFFECT
WEIGHTLOSS

WHERETOFROMHERE?

BONUSBOOKGIVEAWAY:

Introduction

Whileitwouldbenicetowakeuponemorningandbethesizeofyour
dreams,itjustisn’tareality.Losingweighttakestime.But,thatdoesn’t
mean that it has to take more time than necessary. With a few little
tweakstothewayyoudothings,youcankickstartyourweightlossand
seetremendousprogressinthefirstweekalone!

Inhonesty,you’renotgoingtobedroppingalotoffatinthosefirstseven
days.Someofitwillbeexcesswaterandtoxinsthathavebuiltupinyour
systemandsomeofitwillsimplybejustreducinganybloatingyoumay
have going on. Regardless, you’ll end this first seven days looking and
feelingbetterthanyouhaveinalongtime!

Howisthisgoingtohappen,youask?You’llgeteverythingyouneedby
reading this eBook. For example, inChapter 1 you’ll find out exactly
what to do to get your mind and body ready to shed the pounds quickly
andeasily.

Chapter 2 will teach you about fasting, its positives and negatives, and
what to do to insure your safety should you choose to incorporate them
into your weight loss plan; whereas inChapter 3 you’ll learn some
propereatingtechniquestohelpyounotonlyloseweight,butkeepitoff
forthelongterm.

Chapter 4 discusses why bloating occurs and how to avoid it and
Chapter 5 will go over eating out of emotional hunger versus physical
hunger and provide a little bit of information about eating disorders.
Afterall,ifyoucanuncoveryourreasonforovereating,youcanstartto
healtheprobleminsteadofcoveringitupwithfood,resultinginweight
lossthatlasts!

Chapter 6 talks about water and why it is essential in the weight loss

process.Itwillevenhelpyoufindouthowmuchyourbodyspecifically
needs.

InChapter7you’lllearnwhichdietarynutrientsandfoodswillactually
stokethefatlossprocessandwhichonesdon’tliveuptothehype;and
Chapter8willgointohowyourbowelsmaybeworkingagainstyouin
theweightlossprocessandwhatyoucandotohelpthemturnaroundand
workforyou.

Chapter 9 discusses exercise and how to make it something you look
forward to instead of something you dread. One of the key elements to
burningcalories(evenwhileyou’renotactive)isincreasingyourmuscle
mass,whichyou’lllearninChapter10.

Of course, staying motivated can prove to be a challenge so you’ll get
some handy tips and tricks inChapter 11 that will help you keep your
headinthegame.

Although food and exercise is extremely important to the weight loss
process,soisadequatesleep,whichyou’lllearninchapter12.

Chapter13isgoingtogiveyouwhatyouneedtokickyourweightloss
ingearthatfirstweek(andbeyond).And,justincaseyoudon’tgetthe
results that you’re after,Chapter 14 is going to cover some medical
reasonsthatmaybetoblame.

One thing is for sure, after you’re done with this eBook, you’ll have a
toolbox full of tips and tricks to help you reach your weight loss goals
onceandforall!

Let’sgetstarted,shallwe?

Chapter 1: Steps to Take Prior to Starting

Haveyoustruggledwithdietingandweightgainforyears?And,doyou
findthateachtimeyouloseweightitiseasiertoregainitandevenmore
difficultthenexttimeyoutrytogetitbackoff?Ifyouansweredyesto
thesequestions,don’tdespairbecauseyou’renowonyourfinaljourney
toweightlosssuccess!

You’regoingtotakethenextweekandhelpyourbodylearnhowtoget
itsmetabolismbackwhereitshouldbe.Actually,you’llgetitbetterthan
iteverwasaslongasyoufollowtheguidelinesinthiseBook!

Ofcourse,youwanttomakesurethatyourbodyisuptothetune-upfirst.
So, please take the time to see your family doctor prior to starting this
weightlossjourneyandmakesureyoudon’thaveanymedicalconditions
thatcouldbeaffectedbysomeoftherecommendations.Noreasontohurt
yourselfwhenyou’retryingtomakeyourselfhealthy,right?

Onceyougetthegoahead,herearethestepsyou’llwanttofollowtoget
yourbodyre-energizedforthenextweekandbeyond:

Step1:LetGoofYesterday

Even if you’ve tried to lose weight before and not been successful, it’s
not a problem.As no two people are the same, you have to learn what
specificthingshelpyouloseweightandwhatyourobstaclesareaswell.

Whatever happened last time or the time before when you tried weight
loss,it’stimetoforgiveandforget.Quitholdingontochoicesyoumade
thatdidn’thelpyoureachyourgoal.What’sdoneisdoneandit’stimeto
movepastthat.

Thefactthatyou’reevenstilltryingtomeetyourgoalsisagreatsign!It
meansthatyoubelieveyou’recapableoflosingtheweightonceandfor
all–whichissoverytrue!

So, keep the past in the past, okay? Use your drive and motivation to
maketodaythebestdayever!Theresultwillbeatomorrowthat’sloaded
with joy and happiness because you will have succeeded at finally
reachingyourgoal.Howgreatisthat?

Step2:EngageinProperGoalSettingTechniques

The reason you’re doing this is because you have a goal, right? Well,
what is it? Is it getting to a certain weight or wearing a certain size
clothes?

Mostimportantly,whyisthisgoalimportanttoyou?Whatwoulditmean
to you to have your goal become a reality? For example, would you be
moresocialbecauseyou’dhavehigherself-esteem,ormaybeyou’dhave
morecouragetoaskforthatlongoverdueraiseatworkifyoufeltbetter
aboutyourself?

Itisthistypeofinformationthatwillmakethedifficulttimeseasier.It
will be your drive when you just don’t feel like you have the energy to
moveforward.

Nowthatyouknowwhatyourgoalisandwhy,it’simportanttotakenote
ofacoupleotherfactorsthatwillhelpmakeiteasiertoreach.Theyare:

<>Makesureyourgoalisreachable.Ifyousetsomethingthatis
too difficult to reach, you’ll only cause yourself added
aggravation,whichwillincreasethelikelihoodthatyou’llgiveup
altogether.

<> Don’t cut yourself too short on time by creating a deadline

that’s hard to keep. You want it out far enough to make it
reasonable, but close enough to keep it in the forefront of your
mind.

<>Breakitdownintosmallerincrementsthataren’tsodaunting.
For example, it’s much easier to stomach the idea of losing five
poundsthreetimesthanitistothinkofdroppingfifteenpounds.

Followthesesimpleguidelinesandyou’reonyourwaytoachievingyour
goal!

Step3:Don’tStartEmptyHanded

Inordertosucceedatanything,youneedtomakesureyouhavetheright
gear.Well,weightlossisnoexceptiontothatrule.

Getyourfridgeandcupboardsstockedwithhealthy,nutritiousfoodsand
beverages. And, if you need anything else to help you live a healthy
lifestyle,makesureyougetthattoo.Forinstance,ifyourrunningshoes
are worn out, make sure you invest in a new pair now so you have no
excusestonotgetactive.

Speakingofgettingactive,doyouplantosweatitoutathome,orhave
you considered joining a fitness center? You can get a great workout
eitherway,justmakesureyouincludeitinyourplanincaseyouwantto
purchaseanynewequipmentorsaveupforamembership.

Step4:MakeYourPlanFitYourLifestyle

Inordertosucceedatlosingweight,youhavetocomeupwithaplanthat
you can live with. If you don’t, you’ll likely walk away from it before
youcanrealizeanytruephysicalchanges.

Because you’re going to be adjusting to a new lifestyle, it’s not
uncommontofeelalittletiredandoverwhelmedforthefirstdayortwo
so keep that in mind when setting your start date. (After the first two
days,though,you’llfeelgreat!)

And,youdon’thavetooverhaulyourentirelifetoloseweight.Justpick
someareasthatyou’rewillingandabletochange.Forexample,ifoneof
yournot-so-healthybehaviorsisbuyingveggiesbutthenhavingtothrow
them out because you didn’t eat them before they perished, make sure
youalwayscutthemuptheminuteyougethomefromgroceryshopping
sothey’rehandyandaccessible.

Step5:PreparetoCelebrateYourAccomplishments

You’regoingtobeworkingsohardtomakepositivechanges,youhave
tomakesureyoutakethetimetocelebratethemasyougo.Dosomething
nice for yourself when you reach some of your mini-goals to keep your
energyanddrivegoingstrong.

Notsurewhattodo?Trytoselectrewardsthatarelikecarrotsdangling
on a stick in front of you. Set things that you may not ordinarily do for
yourself,suchas:

<>Adayatthespa

<>Newclothestoshowoffyournewbody

<>Uploadanewbooktolistentoasyouexercise

<>Buyinganewgadgetforthekitchen to make healthy cooking
easier

Trytoselectrewardsthatwillhelpyoureachyourgoal,suchasthelast
two. The more you do to promote a healthy lifestyle, the more likely
you’llmakeitaneverydayhabit.

Chapter 2: Fasting 101

Is fasting good for you? Some say it’s not healthy for your body at all.
Other experts say it’s actually beneficial to give your body some time
withoutfood;thatithelpsyoufeelbettermentallyandphysically.Who
doyoubelieve?

First,let’sdifferentiatethedifferenttypesoffasting. Some say no food
and some allow only specific foods. If you’re looking at doing a liquid
fast,itshouldonlybeforalimitedperiodoftime.

Fasting has gained popularity for one purpose – to rid your body of
unnecessary toxins and wastes. When you consider how many unnatural
substances you consume daily in processed foods, it’s no wonder your
bodyretaliatesbynotfeelingasgoodasitcould.It’slikeputtingabunch
of dirt in a paint can and wondering why it doesn’t go on the wall all
smoothandclean.

Not only do you get these substances from things you eat, but you get
themfromeverythingelseyoucomeincontactwithaswell.Forinstance,
when you put scented lotions on your skin, your body takes in all the
ingredients. Do this over time with cleaning supplies, makeup and even
waterfromthesinkandyoucanseewhyyoumayfeelalittlesluggishor
lethargic.

So,ifyouareinterestedinbeginningyourweightlossjourneywithafast,
it’s certainly understandable. Here are some options that others found
helpful:

CuttingOutSugar

Oneofthemostbasicandhelpfulfastsisthesugarfast.Simplyremove
foods from your diet that contain sugar and white flour (simple
carbohydrates) and replace them with complex carbohydrates like oats,
barley,fruitandveggies.Asitcutsoutunhealthyfoods,thistypeoffast
cangoonindefinitely.

Justawordofcaution:youmayhavesomesugarwithdrawalsymptoms,
particularlyifit’sbeenpartofyourdietforsometime.So,beprepared
for headaches and a sick stomach until your body gets rid of the sugar
youhavebuiltupinyoursystem.

Thebestwaytomakeitthroughthisprocessquicklyistoconsumealot
ofwater.Thefasteryoucangetyourbodytoreleasethesugars,thebetter
you’llfeel.

EatOnlyNaturalFoods

Themoreyouworkwithafoodthroughcooking,themorevitaminsand
minerals it loses in the process. Therefore, if you want to get the most
fromyourfood,somebelieveit’sbesttojusteatitrawlikethecavemen
did.

This presents a few issues when dealing with certain foods, like eggs,
which ultimately should be eliminated since they’re not safe unless
cooked. But, if you choose to take this route, you can still get plenty of
nutrition from other foods such as nuts, fruits, vegetables and whole
grains.

If you’re not big on meats, you can actually follow this type of fast for
quitesometime.Justmakesureyougetadequateproteinsoyourmuscles
stayhealthyandstrong.

Juicing

Popular amongst celebrities, juicing has now found its way into the
averagehouseholdasaviableweightlossoption.Infactit’stakensucha
hold that there are tons of gizmos and gadgets available to make your
juicingexperienceeasiershouldyouchoosethistypeoffast.

Becausefruitsandveggiescontainalotofnaturalvitaminsandminerals,
juicingcanbeveryhealthy.Itcertainlyisbetterthanpre-madejuicesyou
buyatthestorethataretypicallyloadedwithsugar.

If this type of fast interests you, you can make a ton of different juices
suchas:

<>“Green”smoothieswhichareablendofvariousfruits,veggies
andalittlebitoftofu

<> Juice an orange and carrot for a colorful juice loaded with
vitaminsA&C

<>Mixcucumberandmelonforasmoothiethatisnutritiousand
delicious

Becausethey’resohealthyforyou,afastofthistypecangoaslongas
sevendays.Yourbodyisstillgettingitsnecessaryvitaminsandminerals
so you’ll likely feel very energetic if you choose to juice to begin your
weightlossprocess.

WaterOnly

Because this type of fast lacks any vitamins and minerals, it is also the
mostcontroversial.Althoughproponentssayithaspositivesideeffects,
suchasincreasedenergyandbetterskin,therearestillalargenumberof
experts that say it’s too dangerous on the body to go without any
sustenance.

Ifyouwanttodoawaterfast,getyourdoctor’sapprovalfirst.And,don’t
doitformorethanacoupledays.Yourbodyneedsfoodtosurvive.

TheMasterCleanse

Used by celebrities such as Beyonce who lost 25 pounds following this
fast, the Master Cleanse has gained a lot of popularity. It involves
drinkingaconcoctionoflemonjuice,cayenneandsyrupandsometimes
includessalt-waterbeveragesandteasthatactaslaxatives.

Although you will effectively lose weight on the Master Cleanse, it’s
nothingyoushouldsustainforanylengthoftime.Eventuallyyou’llhave
tolearnhowtoeatinamannerthathelpsyoumaintainahealthyweight.

Asasidenote:ifyoudotrytheMasterCleanse,makesureyoudrinka
lotofwatersoyoudon’tdehydrateyourbody.

PutItAllTogether

The best fast is one that gives you nutrition and eliminates foods and
substances you really shouldn’t be consuming anyway. That means that
choosingtoeliminatesugarsorstickingwithonlynaturalfoodsaregreat
waystobeginyourweightlossjourney!

Chapter 3: Understanding Weight Loss

Ifyouwanttobeabletoloseweightandkeepitoff,therearesomebasic
thingsyouneedtounderstand.Don’tshyawayfromthispartbecauseit’s
like the ‘textbook version,’ because the more you know the better your
chancesthatthisisthelasttimeyou’lleverhavetoloseweight.

KnowHowManyCaloriesYouNeed

Thefirststepinweightlossistodeterminehowmanycaloriesyourbody
uses just to survive. This is also known as your basal metabolic rate or
BMR. Combine this amount to the amount of calories you use by being
physicallyactiveandyougetwhatisknownasyourTEE,orTotalEnergy
Expenditure.

To calculate your specific numbers, you can use an

online calculator

or

doitmanually.Ifyouchoosethelatter,theHarris-Benedictformulaisa
great calculation method to use. It is:(Note: 1 inch = 2.54 cm and 1
kilogram=2.2lbs.)

Men:BMR=66+(13.7Xwtinkg)+(5Xhtincm)–(6.8Xage
inyears)

Women:BMR=655+(9.6Xwtinkg)+(1.8Xhtincm)–(4.7X
ageinyears)

So,forinstance,ifyouarea35yearoldfemalewhois5’4”(163cm)and
currently weighs 130 pounds (59 kilos), your equation would look like
this:

655+566+293–165=1,349caloriesperdayjusttosurvive

Now that you know this number, you need to account for your physical
activitylevel.Youcaneasilydothatbyusingthefollowingchart:

<>MultiplyyourBMRby1.2ifyou’resedentary(officejobs,no
realexercise)

<>MultiplyyourBMRby1.35ifyou’relightlyactive(exercise1-
3times/week)

<> Multiply your BMR by 1.55 if you’re moderately active
(exercise4-5times/week)

<>MultiplyyourBMRby1.725ifyou’rehighlyactive(sportsor
intenseexercisemostdays)

<>MultiplyyourBMRby1.9ifyou’reextremelyactive(intense
exerciseeveryday)

Togobacktoourpreviousexample,ifthe35yearold130poundwoman
workedinanoffice,youwouldtakeherBMR(1,349)andmultiplyitby
1.2tofindthatittakes1,619caloriesforhertokeepherweightwhereit
is. However, if she would work out just a few days a week, her calorie
intakewouldgoupto1,821perday.

UseTheseNumberstoCreateaPlan

Once you know exactly how many calories your body burns, you can
createaplanthatwillgetyoutheweightlossyoudesire.So,forinstance,
ifyourgoalistoloseapoundaweek,you’llneedtocut500caloriesa
day.Youcandothisbyeatingless,becomingmoreactiveorboth!

The thing is, once you know how many calories you can consume then
youcanplanyourmealsaccordingly.Aimfor5-6smallermealsinstead
ofthreelargeronessothatyourbodystayssatisfiedandcravingsarekept
toaminimum.

Chapter 4: Get Rid of Bloat

There’s nothing worse than the scale hiking up 3-5 pounds overnight or
trying to put on your favorite jeans just to find that you can’t get them
done up. While it would take food in huge quantities to actually put on
thatmuchfatinsuchashorttimeframe,itdoesn’ttakemuchtogetyour
body to hold onto the same amount of water, causing you to feel
miserableandfatigued.

WhyDoYouBloat?

Therearethreemainreasonsthatmostpeoplebloat:toomanycarbs,too
muchsaltornotenoughwater.

Carb consumption causes your body to retain water. Bodybuilders are
aware of this fact and use it prior to shows if they want to make their
muscleslookbigger.It’salsowhyeatingtoomanyhigh-carbmealsmake
youfeelandlooklarger.

Thesamethinghappensifyouconsumetoomuchsalt,whichiseasyto
do in this day of high processed foods. Because your body doesn’t like
toomuchsodium,itretainswaterinanefforttolessentheconcentration.
Theresult?Youguessedit–bloat!

And,finally,yourbodywillholdontowaterifyoudon’tgiveitenough.
It may sound weird, but the best way to lose water weight is to drink
moreofit!

DecreasingYourWaistline

Herearesomeoptionstogetridofthatdreadedbellybloat:

<> Drink a lot of water (1 ounce for every 2 pounds of body
weight)

<> Focus on eating mainly lean protein, low-fat dairy products,
fruitsandveggies.

<>Limittheamountofsweets,softdrinksandrefinedwhiteflour
youconsume.

<>Haveacupofcoffeeorsomegreenteatohelpeliminateexcess
fluids.

Chapter 5: Get Control Over Your Emotions

Using food to cope with life is often learned early in childhood.You’re
given a cookie when you fall off your bike or you enjoy family time
aroundthedinnertable.

When you grow up, you keep those behaviors. When something goes
wrong, you continue to go to food. If you want to create a memorable
event,itlikelyisassociatedwithamealofsomesort.

Notonlydoeseatingtosoothethoughtsorcreatememorablecelebrations
feelgoodemotionally,butitfeelsgoodphysicallyaswell.Whenyoueat
anabundanceoffatandcarbs,yourbodyreleasesendorphinswhichmake
youfeelgood.It’sonewaythatbiologydoesnotserveuswell.

NegativeConsequencesofEmotionalEating

Eventhougheatingafoodortwothatarebadforyouwhenyou’refeeling
down or anxious isn’t life threatening, it can easily become that way if
it’sapatternyousustainovertime.Asyourweightgoesupsodoesyour
chances of developing some sort of major health condition such as
diabetes,heartdiseaseandcancer.

Also, when you continue to eat out of emotion, you’ll never be able to
resolve your weight issue. You’re essentially putting a bandage (food)
over something that’s bothering you (the real reason you eat) so you
don’thavetolookatitwhenyoushouldfocusondoingwhatisnecessary
togetittohealproperly(dosomethingthatactuallyresolvestheissue).

EndingtheCycle

With a little strength and determination, you can close the door on
emotionaleating.Nexttimeyou’retemptedtoeatoutofemotionversus
physicalneed,trytakingthesesteps:

Step#1:Decipheryourtriggers

When you find yourself about to eat, try to decipher what emotion has
triggered you to want to take that action. Did something just happen or
wereyouthinkingaboutsomethingdistressing?

Themostimportantpartofthisstepistodoitpriortoallowingyourself
toeat.Ifyouwaituntilafteryou’vesatisfiedyoururge,itwillbemore
difficulttofigureoutwhatitwas.

Step#2:Giveyouremotionaname

Nowthatyouknowwhatsentyoutothekitchen,youhavetounderstand
why. Specifically, what emotion did you feel the urge to soothe or
distractyourselffrom?

Ifyou’vebeeneatingemotionallyforquitesometimethenyoumayfind
thisparticularstephardtodo.You’reprobablyprettyeffectiveatpushing
youremotionsdown.

But, with time, insight and continued effort, you’ll be able to pinpoint
oneortwofeelingsthatareattheheartofyoureating.Youmayfindthat
itissadness,disappointment,anxietyorboredomthatgetyoueverytime.

Step#3:Createaplan

Nowthatyou’vefiguredoutwhatfeelingiscausingyoudiscomfort,you
can create a plan to deal with it. For instance, if you know that anxiety
makes you want to eat, then come up with a list of things you can do
when you’re feeling anxious. Maybe you’ll decide to go for a walk or
writeinajournalinstead.

Sometimes when you’re sad or depressed it’s best to talk to a
professional. They can give you ideas on what helps or even prescribe
medications if necessary. It’s okay to ask for help if you need it. It’s
actuallyasignofstrengthnotweaknesstoadmitwhensomethingisover
yourhead.

Ifyoutrulywanttocombatemotionaleatingonceandforall,youhaveto
developawaytodealwithlifethatdoesn’tinvolvefood.Thinkaboutit,
theonlythingthatfoodcanresolveistruephysicalhunger.

Chapter 6: Why Water is Fundamental to

Weight Loss

Whenitcomestoweightloss,drinkingwaterhelpstomeltthefat!

TheAdvantagesofWater

Yourlifewouldceasetoexistifyourwatersupplywascutoff,soyour
bodygetsdefensivewhenitdoesn’tgettheamountitneeds.Wecovered
that briefly when we talked about bloating, which is when your body
retainswaterifitfeelsdehydrated.

That’swhyit’simportanttoconsumemorewaterifyoufeellikeyou’re
retaining it. Once your body gets the amount it needs, it will be
comfortableenoughtolettheexcessgo.Theresultisalowerweightand
smallerwaist.

How do you know if you’re bloated? When you make a fist, does your
skin get tight? Can you clearly see where your rings are worn? If you
answeredyes,thenyouprobablyneedtodrinkmorewater.

Wateralsohelpsthevitaminsandmineralsthatyouconsumegettothe
cellsviayourbloodstream.So,ifyou’renotdrinkingenough,theydon’t
move as easily throughout your body, thereby causing you to not be as
healthyasyoucanbe.

Lastly, water is necessary for all your vital organs to work as intended.
For example, your kidneys need water to flush out the toxins. If they
don’tgetenoughwatertodoso,theyrelyontheliverforhelp.Sincethe
liverissobusyfillinginforthekidneys,itcan’tdoitsmainjob,whichis

metabolizefat.

You see, when your body runs efficiently and effectively, you will burn
fatatahigherrate.Putsimply,drinkwateranddroppounds!

What’sanAppropriateWaterIntake?

The best thing you can do for your body is drink at least eight 8 ounce
glasses of water, or one ounce for every two pounds you weigh. So, for
example,ifyouweigh150pounds,youwouldwant75ouncesofwatera
day. And, if you sweat a lot or have a health condition like diabetes,
you’lllikelyneedevenmore.

Chapter 7: Herbs, Vitamins & Other

Supplements

Therearemanyproductsonthemarketthatclaimtoburnfat.Somedoit
through raising your body temperature, which ultimately raises the
amount of calories you burn, even while at rest. Others boost your liver
function,resultingingreateramountsoffatbeingmetabolized.Andyet
othersraiseyourheartratewhichburnshigherratesofcalories.

The problem is knowing which ones are okay and which ones may hurt
you. While no single pill is the answer to weight issues, there are some
supplementsthathavebeenshowntohelpyouintheprocess.

NaturalSupplementstoConsider

Three of the best natural weight loss supplements you should consider
are:

Guggul – Originally used for medicinal reasons, this plant can
help you dropsix times more weight, as that is the result of
research when some participants took guggal and others took a
placebo.

Greentea – Because its caffeine speeds up your body and makes
youlesshungry,greenteaisgreatforweightloss.Additionally,it
containsphytonutrientswhich,accordingtoTheAmericanJournal
ofClinicalNutrition,canhelpyougetridofdoubletheweightof
non-teadrinkers.

Dandelion – This natural substance helps promote liver function

which increases your body’s ability to metabolize fat.
Additionally,italsohelpsyourbodytoreleaseexcesswater.

Of course, there are many other options as well, but they’re not as well
researched.Accordingto

WebMD

,theyare:

Chitosan – A sugar found in the hard layer on the outside of
shellfish such as lobster, crab and shrimp and is said to stop
absorptionofcholesterolandfat.

Chromium Picolinate – A mineral that boosts insulin activity
whichultimatelyraisesyourmetabolism.

ConjugatedLinoleicAcid(CLA)–Chemicalcomponentsfoundin
linoleicacidthatarethoughttogetridoffatandreducehunger.

Glucomannan – A derivative of the konjac plant that allegedly
prohibitsfatabsorption

Pleaseunderstandthatjusttakingtheseherbsandnotchangingyourfood
intake or exercise level isn’t going to help. They act as asupplement to
healthybehaviors.

And, even products found in nature can be harmful. So, if you’re
considering takinganything in an attempt to assist your weight loss,
makesureyoutalktoyourdoctorfirst.

Chapter 8: Time for Bathroom Talk

Some people have concern that their full bowels may be to blame for
some excess weight. While certainly that may be part of it, there are
healthy ways to deal with that issue (such as drink more water and eat
more fiber) and other not-so-healthy alternatives, regardless of the fact
thattheypromotequickweightloss.

Manufacturers and marketers of colon cleansers and laxatives (they’re
both the same thing) want you to think that your colon isn’t capable of
doingitsjob,butthey’rewrong.It’sverycapable;aslongasyougiveit
thewaterandfiberitneedstodoit.

In actuality, when you use products like those, you’ll likely get the
opposite effect of a weight gain instead of a loss. That’s because they
dehydrateyourbodysoitstartstoretainwater.Also,ifyoutakelaxatives
regularly,yourcolonwillbegintorelyonthem.Itwillbecomelazyand
won’tfunctionasintended.

That’swhyit’sbettertojustleaveyourcolonaloneandletitdoitsjob.
Only use products like these when you need them, not as a catalyst to
losingweight.

Chapter 9: Get Physically Active

Themoreyoumove,themorecaloriesyouburn.Yes,maybeyoudowork
a desk job or perhaps you can’t afford great exercise equipment to help
youinyourquesttoloseweight.Thingslikethiscancertainlymakethe
processharder.

Here’s the thing – you have two choices in life:make excuses ormake
changes.As long as you keep coming up with all the reasons why you
can’tdosomething,you’llneverdowhat’snecessarytomakeyourgoala
reality.

ExerciseisYourFriendNotEnemy

Oneofthemainreasonspeoplehatetoexerciseisbecausetheyfocuson
the negatives. So, if you view it as something that takes up your time,
causes you pain and strains your budget, of course you’re not going to
likeit!

Ifyouwanttoturnenemyintoyourfriend,youhavetolookatallthatit
doesfor you. Focus on the fact that it makes you look better in your
clothes,feelbetterphysicallyandreducethestressyoufeel.Payattention
tothewayitimprovesyourmoodandputssomeenergyinyourstep.

FunExerciseisSustainableExercise

If you want to stick to an exercise program for any length of time, you
need to enjoy it. So, the key to a solid exercise regimen is to have fun.

Here are some calorie burning workouts that may keep a smile on your
face:

Group sports – If you’re social, group sports are the way to go.
Startabaseballgame,joinasoccerleagueorplaysomebasketball
atthegym.

Swimming–Ifyou’dratherworkoutalone,swimmingafewlaps
can be a great alternative to the treadmill or elliptical. You can
also use the water as resistance to work your muscles for
additionalcalorieburningbenefits.

Playingwithyourkids–Takeyourbabyforawalkinastrolleror
engage in a game of tag with your young child. Take the time to
buildabondwhilebuildingyourhealthintheprocess.

Gardening – When you do lawn work of any kind, you have the
opportunitytoburnsomemajorcalories.Weedyourflowers,plant
your seeds or mow your grass and you’ll not only have beautiful
landscapebutyou’llalsohavearocksolidbody!

Walk the dog – Not only will your dog enjoy some different
scenery,butyou’llstaymotivatedtokeepgoingwhenheorsheis
pulling at the leash. If you don’t have your own dog, borrow a
neighbor’sorvolunteertowalkshelterdogs.

Volunteer for an active charity – Donate your time to an
organization that needs someone to perform physical labor, such
asbuildingahouseorsortingdonations.Youcanalsoparticipate
in walks and fundraise for local charities and burn calories while
you’rehelpingothers.

Chapter 10: Increase Muscle, Decrease Fat

If you want to kick your calorie burn into overdrive, the best way to do
that is to increase your muscle mass. You see, muscle burns more
caloriesthanfat.So,evenifyou’renotdoinganythingphysical,suchas
sleepingorwatchingtelevision,you’llburnmorecaloriesatrestsimply
becauseyouhavemoremuscle.

CalculateYourBodyFat

Toknowhowmuchfatyouhave,oryourbodyfatpercentage,youcando
acoupleofthings:

Use

onlineguides

andjustanswerafewquickquestions

Steponascalethatcalculatesbodyfat

Getmeasuredbyafitnesstrainerordoctor

Ifyou’reawoman,youwantabody fat percentage somewhere between
14-35%. Any less than that and you’ll fall into unhealthy ranges.
(Rememberthatyourbodyneedssomefattofunctionefficiently.)Men,
you’llwanttokeepyourfatintherangeof6-25%.

It’s important to realize thatbody fat andbody weight are two different
things.Youcanhavea‘normal’weightandstillhavetoomuchfat.Or,
you can have a higher weight and also have lower body fat (which is
common with bodybuilders). That’s why it’s important to know your
bodyfatpercentage.

How do you increase your muscle mass? The best way is to perform
exercisesthatfocusonstrengthtraining.

StrengthTrainingBasics

When you use weights or your own body weight for resistance in
exercising, you are building your muscles. The way it works is that the
resistance creates tiny tears in your muscles that get bigger when they
heal.It’slikewhenyouaddfiberstoastrandofrope.Itbecomesthicker
andstrongerovertime.

Youhaveafewoptionswhenitcomestostrengthtraining.Youcanjoina
gymandusealltheirfancyequipment,buyyourownweightsathomeor
use your body as resistance to help you build muscle. They’re all
effectiveoptionstoincreasingyourmusclemass.

Themainthingtorememberisthatyouhavetoperformstrengthtraining
exercises on a regular basis to get results. The more you work your
muscles,thestrongerthey’llbecomeandthemorefatyou’llburn!

StrengthTrainingExercises

Ifyouwantagreatstrengthtrainingroutine,justusethesameexercises
thatschoolsandthemilitaryuse.Herearesometoconsider:

Sit-ups–

Clickhere

foravideodemonstration

Pull-ups-

Clickhere

foravideodemonstration

Push-ups-

Clickhere

foravideodemonstration

Chairdips-

Clickhere

foravideodemonstration

Wallsits-

Clickhere

foravideodemonstration

Squats-

Clickhere

foravideodemonstration

Ifyouhaveahardtimedoingtheseexercises,that’snormal.Justmodify
themsothey’reeasier.Onceyougetstronger,youcanmakethemharder.

As an example, if push-ups are too hard, try them with your knees
touchingtheflooruntilyoucandothemwithyourtoestouchinginstead.

Ifthat’stoohard,tryverticalpush-upsagainstthekitchencounter.

You can change the way you do sit-ups too. Do crunches until you can
handleafullsit-up.Asyourabdominalregiongetsstronger,you’llfinda
whole range of exercises easier since your core assists with many
strengthtrainingmoves.

ProperStrengthTraining

Ifyou’renewtostrengthtraining,trytodoittwiceaweek.Thestronger
youget,themoreyoucanincreaseyourworkouts,ultimatelyaimingfor
4-5sessionsaweek.

Also,don’tworkthesamemusclegrouptwodaysinarowbecauseyou
havetoallowtimeforthemini-tearstoheal.So,forexample,ifyouwork
your arms on Monday, you wouldn’t want to work them again until at
leastWednesday.

Thebestwaytobuildyourmusclequicklyandeffectivelyistopushthem
untilyoufeelyoucan’tdoanotherexercise.Onceyouhavefatiguedthem
asmuchaspossible,it’stimetogivethemarestsotheycanhealandget
stronger.

Chapter 11: Keep Yourself Motivated

When you’re beginning to make changes, staying motivated isn’t hard.
You’reexcitedaboutallthegreatthingsthatreachingyourgoalwillget
you.

However,afteryou’vehadsometimetoadjusttothechangesandrealize
howmuchworkthey’regoingtotake,it’sprettyeasytolosethatinitial
energyandwanttogobacktothewaythingsusedtobe.

Herearesomegreatwaystokeepyourmotivationburningstrong:

CreateSet-Points

If your final goal is so far in the distance you can’t see it, it can be
difficulttokeepworkingtowardit.So,thebestthingyoucandoiscreate
somemilestonesalongthewaytohelpyourememberthatyou’reheading
intherightdirection.

For example, if you want to lose 40 pounds, that can feel like a lot.
However, if you break it down into increments of ten, it will seem not
quite so daunting. Yes, you’ll have to lose ten pounds four times, but
doesn’tthatsoundeasierthanlosing40pounds?

Not only does it feel better to think of smaller increments, it also helps
keep you motivated when you are reaching goals along the way to your
finalgoal.Everytimeyoureachaset-pointyoureaffirmthatyoucando
it!

RewardYourself

What good is a goal if it doesn’t have a reward?You don’t have to do
anything big, just something small will do (unless it’s a big goal that
you’vehit).Thekeyistofindarewardthatmakesyouwanttoworkto
achieveit.

Since everyone is unique, what motivates you might not motivate
someone else. For that reason, you want to come up with your own
rewards.Herearesomeideasyoumaywanttoconsider:

<> Save money for each pound you lose. When you hit a goal,
spendit.

<>Giveyourselfadayofspatreatment–athomeorprofessional.

<>Rentamovieyou’vebeendyingtosee.

<>Buyclothestoshowoffallyourhardwork.

Some people use food as a reward. Should you? If allowing yourself to
eatachocolatebarwillkeepyouonthestraightandnarrowtherestofthe
time, then go for it. But, if it could start a deadly downward spiral of
unhealthyeating,you’rebesttopicknon-foodoptionsinstead.

FaceYourInnerMotivation

What is it about weight loss that truly motivates you? Sure, maybe you
want health or you’d like to wear those jeans you wore in high school,
andifyoudothengreat.Butisthatall?

Although contrary to popular belief, it’s okay to want to lose weight to
makeanexregretwalkingaway.And,ifyouwanttobetheonethathas
alleyesonyouwhenyouwalkintheroomorbeconsideredthehottest
person on the block, then so what? If that’s what you want, then go out

andgetit!

Not sure what your true motivator is? One way to figure it out is to
imaginethefutureyou.Pictureyourselfonceyou’vehityourgoal.What
doyounoticeaboutthefutureyouthatisdifferentfromtheyouthatyou
arerightnow?

Are you more self-confident? Maybe you’re more comfortable setting
boundarieswithotherpeoplesotheydon’twalkalloveryou?Or,perhaps
youhavemoreenergytoplaywithyourkidsorgrandkids.

Once you pin-point the differences, you’ll know what it is that you’re
attempting to achieve.And, it’s these things that are going to keep you
goingwhenthegoinggetstough,whichitwillfromtimetotime.

Journal

Research suggests that people who write their food down lose higher
amountsofweightbothshortandlongterm.Accordingtoastudyinthe
Journal of theAcademy of Nutrition and Dietetics, those who journaled
lostaroundsixmorepoundsthantheparticipantsthatdidn’t.

Journals don’t have to be just for food either. You can also track your
feelings,thoughts,concernsandcelebrations.

Thegreatthingaboutjournalsisthattheycanhelpyouseepatterns.For
example, you may notice that you’re hungrier after drinking a diet soda
thanwhenyoudrinkregularwater.

Don’tforgettowritedownyourupcomingrewards.Keepingyoureyeon
theprizewillhelpyoustaymotivatedwhenyou’rereadytogivein.

AskforHelp

If you’re struggling, there’s no shame in asking someone to help you.
Remember,ittakesmorestrengthtogotosomeoneforguidancethanit
doestofightyourbattlesalone.

Oneofthebestplacestofindhelpisonline.Thereareforums,Facebook
pagesandallsortsofgroupsyoucanconnectwith.Itmaybedauntingif
you’re a little introverted, but remember that other people struggle too.
And,byyousteppingupandtalkingaboutit,youmaybehelpingothers
justasmuchasyou’rehelpingyourself.

Whenyou’repartofanetworkofpeoplewhohavesimilargoals,ithelps
youstayaccountable.Ontopofthat,youjustmightmakeafriendortwo!

Chapter 12: Get Your Sleep

Although not normally associated with weight loss, sleep is imperative
whenitcomestodroppingthoseexcesspounds.Howso?

AdvantagesofPeacefulSlumber

Justasyourbodylosesmoreweightwhenithasenoughwater,thesame
canbesaidforwhenitgetsenoughsleep.Whenyougetadequateshut-
eye, you handle stress more effectively. This is especially important
becausestresscausesyourbodytoreleasecortisol–amajorweightgain
hormone!

Rememberthatfooddidn’tusedtobeasplentifulasitisnowadays.So,
whenpeopledidn’thavethenecessaryfoodtheyneeded,itcreatedstress
on their body. In an effort to conserve energy, their body boosted its
cortisolproductionsotheycouldsurvivefamines.

Nowwehavedifferentstressors.We’retryingtojuggleworkandhome.
We face financial and family problems. Even though the stress is
different, our body responds the same way it did years ago – cortisol
productiongoesup,takingourweightrightwithit.

So,whenyousleep,yourbodyisn’tinthatstressedstate.Instead,itstarts
torelaxandproduceendorphinsinsteadofcortisol.Endorphinsmakeyou
feelbetterandpromoteweightlossinsteadofweightgain.

Sleep is also the best time for your muscles to heal after those intense
strength training workouts. That’s exactly what you want to happen so
they grow big and strong and push your calorie burn higher than ever
before!

Although we know it’s good for us, sleep is often pushed aside as
unnecessary. However, research suggests that if you don’t get the
minimumrequirementof7-10hoursnightly,you’lllikelyhavemorefat.

PerformaPersonalSleepInventory

Takealookatyoursleephabits.Areyouspendingenoughtimeinbed,or
should you be spending more? What can you do to get yourself in bed
earlierifitisanissue?

There are definitely times in our lives that we’re more sleep deprived,
such as with an infant or when work is crazy. However, other things
impact our shut-eye time too, such as late night video games, drinking
andworryingaboutthingsbeyondourcontrol.

ImproveYourSleep

One of the best ways to sleep better at night is to de-stress your body.
Keep your body active, spend some time in the sun and limit your
caffeineintake.Ifyouhavealotonyourmind,writeitinadiaryorshare
your concerns with a friend. You can also do some form of yoga or
meditationtorelievesomestress.

Try to avoid taking medications as they can become addictive. If you
wanttotakesomething,trymelatoninsupplements.

Ifyouliveinanapartmentorhavenoisyneighbors,useearplugsorgeta
white noise machine.Also, trim down the light in your room by getting
curtainsthatdarkentheroomorturningthedisplayonyouralarmclock
soitfacesawayfromyou.

Create a feeling of serenity by relaxing before bed. Drink something

warm,likeanicecupoftea.Takeahotbathorcuddleupwithablanket
orbook.

Whenyougetgoodsleep,you’llfinditeasiertohandlelife.And,since
you’regoingtobechangingyoursalittlebitwithhealthierbehavior,why
notsetyourselfupforsuccess?

Chapter 13: 7-Day Kick Start

You know everything you need to lose weight successfully, so now it’s
timetotakeaction!

What follows is a handy cheat sheet to make sure you don’t forget
anythingandaplanyoucanusethefirstweektogetyourbodyburning
fatatamazingrates!(Keepusingitpastthefirstweektoenjoyoptimal
burn!)

You’llnoticeit’salittlevague.That’sbecausenotwopeopleloseweight
thesamewaysoyouneedtoadaptitsoitworksforyou.

Rememberthatithastofityourlifestyle.So,setitupinawaythatyou
canlivewithforthelongterm.

If you have a lot of weight to get off, your results will be higher in the
first week. And, the closer you get to your goal, the slower they’ll
become.Ionlymentionitsothatyoudon’tgetdiscouraged.

Okay,readyforyourfirst7daysoftherestofyourlife?

PrepareforWeightLoss:

Figureoutwhetheryouwillfast

Calculateyourcalorieusage

Stockuponhealthysupplies

Pickafunworkoutthatwillkeepyouenergized

Connectwithotherswhosharesimilargoals

Makesleepapriority

SampleDailyPlan:

Begin your morning with hydration – think green tea and water.
Also,makeabreakfastthathasleanproteinsanddon’tforgettodo
youryoga.

If mornings are easy for you, get in your exercise. Try for 30-60
minutesofcardioand15minutesofstrengthtraining.

Have 5-6 mini-meals, making sure you don’t exceed your
calculatedcaloriecount.

Get your daily intake of water. (1 ounce for every 2 pounds you
weigh)

Stayawayfromsugarandsalt.

Spendyoureveningtimeengagedinsomerelaxingstretches.

Soothe your body even more by drinking a warm cup of tea or
readingagoodbook.

Get7-10hoursofsleep.

Makeallsevendayslikethis.Remember,youneedtoeatwell,exercise
oftenandsleepgoodatnight.

Also, keep in mind that you shouldn’t strength train the same muscles
two days in a row. So, you can start with upper body exercises one day
(suchaspush-upsandpull-ups)anddolowerbodythenext(likelunges
andsquats).Usethethirddaytoworkyourtummy,doingsit-upsandleg-
lifts.

Keep this schedule all week and you’ll feel fantastic by the end of day

number seven! Don’t forget to reward yourself for a job well done this
weeksoyou’remotivatedtocontinueonyourweightlossplan.

TheContinuedJourney

Therealityisthatthisscheduleisonethatcanandshouldextendbeyond
the first week if you want to burn the maximum amount of calories
possible. You don’t even have to change it once you reach your goal,
becauseitwillhelpyoumaintainitaswell.

Theonlythingyou’llwanttolimitisfasting.But,thedietandexercise
suggestions can be followed indefinitely to get you the body you’ve
waitedsolongtoenjoy.

Aslongasyoukeepdoinghealthybehaviorstimeaftertime,yourresults
willbepermanent.Thekeyisinconsistency.

Chapter 14: Medical Conditions that May

Affect Weight Loss

Ifyoufollowtheseguidelinesandaren’tseeingresults,it’spossiblethat
a medical reason may be to blame.Although they’re not very common,
theyhavetobeconsideredasoptionsifnothingelseisworking.

Medical conditions such as Cushing’s disease, diabetes or pre-diabetes,
hypothyroidism and polycystic ovary syndrome for females can make it
hardorimpossibletoloseweight.Someevenpromoteweightgain.

Testingforconditionssuchasthesecanbedoneeasilythroughblood.If
youfindthatyouhaveoneofthese,yourdoctorcanhelpcomeupwitha
waytotreatit.And,onceit’sundercontrol,losingweightwillbecomean
option.

If you’re struggling to drop the pounds, it’s possible that you’re on a
medicationthatismakingitdifficult.Forinstance,oralsteroidsandthe
birthcontroldrugDepo-Proveracancauseyoutogainweight.

If you feel this may be happening to you, talk to your health care
provider. It may be something as simple as switching you to a different
medicationthatdoesn’thaveweightgainasasideeffect.

Where To From Here?

Ifyouenjoyedthisbookwriteareview!

If you enjoyed this book it would mean the world to me if you would
please write an honest review for it on Amazon because that will help
others know what they are going to get and get the same benefits you
haveachieved.

I strongly believe that the advice in here can help people with their
weightlossgoalsandyoucanhelptoobyspreadingtheword!

If you think this book could be better in any way you can let me know
what

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