The Complete Steps To Healthy Weight Loss by Ben Lewis Personal Training

The Complete Steps To Healthy Weight Loss

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The Complete Steps To Healthy Weight Loss

DISCLAIMER AND TERMS OF USE AGREEMENT

The author and publisher of this resource report and the accompanying materials have used their best efforts when preparing this resource report. The author and publisher make no representation or warranties with respect to the accuracy, applicability, fitness, or completeness of the contents of this resource report. The information contained in this resource report is strictly for educational purposes. Therefore, if you wish to apply ideas contained in this resource report you are taking full responsibility for your actions. Every effort has been made to accurately represent this product and its potential. Likewise there is no guarantee you will attain any physical results or weight loss. Examples in these materials are not to be interpreted as a promise or guarantee of earnings, physical results or weight loss. Earning potential, physical results and weight loss is entirely dependent on the person using our product, ideas and techniques. Your level of success in attaining the results claimed in our materials depends on the time you devote to the programmes ideas and techniques mentioned, your finances, physical condition, knowledge and various skills. Since these factors differ according to individuals, we cannot guarantee your success or income level or actual physical results or weight loss. Nor are we responsible for any of your actions. The author and publisher disclaim any warranties (express or implied), merchantability, or fitness for any particular purpose. The author and publisher shall in no event be held liable to any party for any direct, indirect, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of this material, which is provided â&#x20AC;&#x153;as isâ&#x20AC;?, and without warranties. As always, the advice of a competent legal, tax, accounting or other professional should be sought. Likewise, you should always consult with your physician before beginning any weight loss programme. The author and publisher do not warrant the performance, effectiveness or applicability of any sites listed or linked to in this resource report. All links are for information purposes only and are not warranted for content, accuracy or any other implied or explicit purpose. The author of this Resource Report has done his best to ensure that the information contained herein is valid, truthful information. However, he makes no claim or warranty, expressed or implied, as to the accuracy, applicability, fitness, or completeness of said information. By reading this Resource Report, you acknowledge that you will not hold the author liable for any loss or other damages that may occur as a result of any of the information in this Resource Report. This document is protected under international copyright laws, and any attempt to illegally reprint or distribute it is prohibited and will be prosecuted to the fullest extent of the law. Also it must not be edited, modified or changed in any way.

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The Complete Steps To Healthy Weight Loss

Table Of Contents

INTRODUCTION…………………………………………………………………………4 STEP #1-10 ........................................................................... 5-15 BONUS MATERIAL .............................................................. 16-17 FINAL WORD ........................................................................... 18

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The Complete Steps To Healthy Weight Loss

Introduction Hello! I have written this Report because like you I am tired of all the fad diets and weight loss products that fail to deliver what they promise. The only way to lose weight naturally and effectively is by following ‘The Complete Steps To Healthy Weight Loss’. All of my clients that have followed these steps have seen and felt the difference in a very short period of time. I have been in the Health and Wellness industry for over fifteen years and have accumulated vast knowledge and expertise in my chosen field. And more importantly I absolutely love what I do which is to give you real world advice and information you need to lose weight and simply enjoy life. 

Best Wishes in Health and Happiness,

Ben Lewis Founder of The Active Health Academy Weight Loss Coach, Personal Trainer & Lifestyle Consultant

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The Complete Steps To Healthy Weight Loss

STEP#1- Cut down on ALL Sugars and Fats These include foods such as cakes, biscuits, sweets, sugar-sweetened drinks and crisps. Just 1g Fat provides nine calories - more than double the calories in 1g of protein or carbohydrate. This means people trying to manage their weight should reduce fatty foods to help cut calories. Swap sugary drinks for water, low-fat milk or artificially sweetened drinks to reduce your calorie intake.

Here is a food list which shows you how easy it is to choose healthy alternatives, whether youâ&#x20AC;&#x2122;re eating in or dining out! Heaven Baked potato or side salad Grilled chicken sandwich Pasta with tomato sauce Pizza with vegetables Homemade soup Egg on muffin Whole-grain breads and wraps

Hell French Fries Hamburger Pasta with cream sauce Pizza with processed meats Canned soup Breakfast burrito White breads and wraps

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The Complete Steps To Healthy Weight Loss

STEP#2- Regular Exercise By exercise I mean an activity that will increase your heart rate for the minimum of 30 minutes a day, 5 times per week. Power walking, jogging and running are all good fat burners. But resistance combined with aerobic exercise is the quickest and best form of activity for losing weight. Boxing, swimming, cycling and tennis are all great examples. Exercise is relative to the ability level of the individual so you must always seek professional advice before undertaking regular exercise.

Key points:  Undertaking regular exercise will benefit your health both physically and mentally.  Reduces the risk of stroke, high blood pressure and heart disease.  Reduces the risk of joint problems.  Helps with weight management.  Helps prevent and controls diabetes.  Best of all helps you to feel happier. 

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The Complete Steps To Healthy Weight Loss

STEP#3- Eat smaller meals more often Eating smaller and more frequent meals will prevent your body from storing excess calories as fat which will lead to a more toned appearance. If you eat a meal and consume more energy than your body requires at that specific moment in time, your body has to store the excess in the fat cells. It doesn’t always matter if you consume fewer calories than required, over the whole day.

Eating smaller meals helps because there’s always less potential energy to be stored as fat. So at a time when your body can burn excess fat, it can continue burning off old stores and help you lose further weight. Another benefit of eating smaller meals is that you won’t feel as full and bloated.

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The Complete Steps To Healthy Weight Loss

STEP#4- Breakfast is the most important meal of the day After a good night's rest, your blood sugar, or glucose levels, are very low since you've been asleep without a meal for 6-10 hours. Your body is basically running on empty in the morning. Eating a good meal at breakfast time will 'break the fast' and replenish those glucose levels. Glucose is your body's source of energy.

Good breakfast meals:  Porridge with fruit (or a drizzle of honey)  Yoghurt and fruit  Scrambled eggs on granary bread  Egg white omelette (with one yolk for flavour)  Baked beans on wholegrain toast  Smoothies (Mix of fruit with milk or yoghurt)

Top tip – If you drink fruit juice (orange or grapefruit) with your breakfast your body will absorb iron more easily. This will make you feel more energetic and more inclined to exercise.

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The Complete Steps To Healthy Weight Loss

STEP#5- Eat a well-balanced diet Itâ&#x20AC;&#x2122;s important to eat a variety of foods so that we get all the nutrients our body needs. Carbohydrates Starch and sugars are digested by the body and are converted into glucose which is then used by the body to produce energy. Fibre Including fibre in your diet will speed up the transport of your food through your gut and will help against constipation and other bowel problems. Fibre also helps to reduce cholesterol levels in your blood and help regulate your blood sugar. Protein Proteins are the building blocks of the tissues in your body. They are essentially for growth and repair of these tissues and help to control many functions within the body. Fat Fat provides energy and helps transport fat soluble vitamins A, E, D and K around the body. It keeps the body warm and provides a protective layer for organs and tissues in the body. Vitamins and Minerals The body requires these in a very small quantity to maintain good health.

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The Complete Steps To Healthy Weight Loss

Some vitamins and minerals are only found in select foods therefore it’s important to include these foods in our diet on a regular basis. The diagram below shows you exactly what a healthy balanced diet should look like. (In an ideal world this is fine but if you are like me then there are slight margins for change).  *Make sure you opt for wholegrain rice and breads.

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The Complete Steps To Healthy Weight Loss

STEP#6- Make sure you drink plenty of water Water is your body’s most important nutrient. It’s involved in every function within the body and makes up two-thirds of your total body weight. Water helps you to maintain body temperature, metabolise body fat, aids in digestion, lubricates and cushions organs, transports nutrients, and flushes toxins from your body. Everyone should drink at least 8 glasses per day, the average glass being 8 ounces so aim for 64 ounces per day. You need to drink more if you exercise, if you’re overweight or in a hotter climate.

STEP#7- Tell EVERYONE you are losing weight Everyone on a weight loss programme needs support. This will serve to encourage and motivate you. It is proven that with support you will achieve your goals in a faster time. Tell your partner, work colleagues, family, friends, etc. The more people that know you’re serious about losing weight, the better. And when they see your progress, it will spur them on to do the same. You may then become that positive person to help them in their future weight loss endeavours. And believe me it’s a GREAT feeling to know that you can change someone’s life for the best.

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The Complete Steps To Healthy Weight Loss

STEP#8- NEVER go food shopping on an empty stomach You'll end up impulse buying much more food than you need. Everything looks 'good' when you're starving. Always go food and grocery shopping after lunch or dinner. Make a list before you go and STICK to it! Without a list, you may forget something important and you may be more tempted to buy poor-quality junk foods.

Avoid processed meats such as hot dogs and burgers. Instead choose lean meats such as turkey, skinless chicken breasts, lean pork chops and fish fillets. Fresh fruit and vegetables are the best but frozen is still a great option. You can add flavour to your meals by adding herbs and spices instead of salt. Even if you’re not the best chef (like me) you will learn some great combination meals that you can serve as your signature dish 

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The Complete Steps To Healthy Weight Loss

STEPS#9- DO NOT crash diet, EVER! Surprising to many is that crash diets can actually cause weight gain while still on the diet. Once the initial weight loss has been achieved, many dieters find themselves hitting a plateau, or even regaining weight. This is due to the fact that your body can go into “starvation” mode due to the loss of calories and fat, and therefore store all extra calories not burned. After going off the diet, most people find themselves regaining the weight. This is known as the “yo-yo” effect. The body has grown used to so few calories and a slowed metabolism that even returning to healthy eating can cause rapid regain. This usually causes dieters to begin yet another diet, continuing the cycle of ups and downs. Not to mention all the health problems which this can cause.

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The Complete Steps To Healthy Weight Loss

STEP#10- Keep a record of your daily food and drink intake When filling in the Nutritional food diary (below) it is important to include everything you consume. Ensure that you put the measurements down i.e. 40g of bread OR 1 portion of bread (which would be 1 slice). Keep to the same measurement throughout your diary for consistency. The benefit of a food diary is to actually see where and when your bad foods are consumed and also to make you feel guilty knowing that you have to write it down. It is a great resource to keep a record of your food diaries throughout your ongoing weight loss programme so that you can refer back to them and adjust your future eating habits. You will be amazed at what you would have eaten in just one sitting! Your sweet tooth will have lessened and you will feel more energetic as a result of being sensible but realistic.

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You can print out the food diary as many times as you need it!

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The Complete Steps To Healthy Weight Loss

BREAKFAST

MID-AM

LUNCH

MID-PM

EVENING MEAL

SUPPER/ANY SNACKS

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

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The Complete Steps To Healthy Weight Loss

BONUS MATERIAL HEALTHY EATING

• All movement is fuelled by energy which is provided by the breakdown of food and drink. • A well balanced diet is one that supplies you with the optimum amount of energy and essential nutrients. • This involves consuming the correct amount and types of food each day. • Healthy eating is more about self-restraint and pre-planning than food science. It is generally common sense as to which foods are good and which are bad. • An easy way to control your diet is to use the ‘everything in moderation’ principle.

WEIGHT LOSS – EXPLAINED!

• In simple terms weight loss is a result of consuming fewer calories than that is required by the body. This must take place on a day to day basis to be effective. Under these circumstances the extra calories that are required are taken from stored body fat, thereby reducing weight, increasing muscular definition and improving body shape. • Remember, fancy fashionable diets DO NOT WORK it is a combination of a well balanced and planned diet and exercise!

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The Complete Steps To Healthy Weight Loss

WE REVEAL THE TRUTH AND BANISH THE LIES!

 Lie- Aerobics is better for shaping up than weight training.  Truth- To transform your physique, you must train with weights.  Lie- Weight training is only for young athletes.  Truth- People of all ages should be weight training.  Lie- Muscles grow while you’re working out.  Truth- Muscles grow while you’re resting and recuperating  Lie- You have to count every calorie you eat.  Truth- You should count ‘portions’, not calories.  Lie- You need to drink water only when you’re thirsty.  Truth- Your body needs more water than its telling you.  Lie- People who overeat lack willpower.  Truth- Overeating is a natural instinct.

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The Complete Steps To Healthy Weight Loss

Final word If you follow these steps then you will be well on your way to losing weight naturally and quicker than you could have imagined. Yes, we have just laid the foundations here, but you should have an insight into how realistic it is for anyone to lose weight. Of course there is hard work ahead of you but don’t lose heart, you will have all the support you need here at the Active Health Academy! You need to visualize the benefits of losing weight. Putting on your swimwear and walking down the beach! Buying new clothes that fit and having more confidence! Having a healthy glow and feeling energized! If you have read this so far, you are obviously serious about losing weight. I promise if you give it your best shot it will change your life. Do you want me to help you live a healthier life? Are you prepared to commit yourself to change your lifestyle? If YES you’ve just made the most important step! Losing weight will give you the confidence to go on and do everything that you dream of! It will instil you with the get up and go attitude and inspire all those around you.... the choice is yours. Don’t miss this opportunity to change your life. You will feel great as soon as you Take Action by Purchasing “The VIP Healthy Weight Loss Creator.” Click on the link below to Fast-Track your way to successful weight loss today! http://www.activehealthacademy.com/products/102/The-VIPHealthy-Weight-Loss-Creator/001

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The Complete Steps To Healthy Weight Loss

I look forward to helping you achieve the body that you deserve! Best Wishes in Health and Happiness,

Ben Lewis Founder of The Active Health Academy Weight Loss Coach, Personal Trainer & Lifestyle Consultant

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