Weight Loss 101
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COPYRIGHT / DISCLAMER Page 1
Table of CONTENTS Page 2 WhyMostPeopleFailWithLosingWeight Chapter2The“5Pillars”OfWeightLoss Pillar1Sticktofive400 Caloriemealsperday Pillar2ConsumeMonounsaturatedFatswitheverymeal Pillar3Eatslowly Pillar4Drinklotsofwater Pillar5Preparemealsinadvance Proteins,CarbohydratesandHealthyFats HowToCalculateCaloriesAndMacros BuildingBlocksOfAHealthyDiet MostCommonTerminologies FoodLabels MacronutrientsCheatsheets Healthy(andgoodtasting)ProteinBars MealReplacementShakes TheBest"AnyTime"Snack Part1TheNutritionPlan Chapter1DietLifestyleReconstruction Chapter3TheImportanceOfNutritionForWeightloss Chapter4TrackYourCaloriesAndMacros Chapter5HowToEatHealthyWhenYouDon’tHaveTimeToEatHealthy 5 7 9 9 10 10 11 11 13 14 15 22 24 25 17 26 30 31 32 33
Table of CONTENTS Page 3 Step1 TellEveryoneWhatYouAreDoing Step2 TrackEverythingYouEatOnDailyBasis Step3 MeasureYourProgress Step4 FindYourMotivationAndSetADedline Chapter6EmotionalEating Chapter7 Accountability Chapter8WhyIsExerciseImportant Chapter8RestandRecovery Conclusion TimeToMakeItHappen 35 37 38 39 40 41 42 44 46
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Escaping the Soviet tanks in Prague, we immigrated to Canada in 1968. No money, no jacket and no English, this new life would present a challenge Today we enjoy a life unburdened by financial distress and we have the ability to enjoy our personal pursuits. But life for us has never been just about achieving real wealth. Wealth simply affords us the ability to accomplish our goals. Now we, enjoy travel, hiking, skiing, and great friends. But more than all these things, we help others to find the power within them to achieve their life goals and build a secure future. With over 35 years in the network marketing business, we have the joy of touching the lives of hundreds of now successful entrepreneurs We help people to understand the real world of network marketing, how to use it to their advantage and how to build real wealth and gain better health. We love to help you understand the right questions and what the answers to those questions mean.
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Why Most People Fail With Losing Weight Page 5
1) Restructure your diet
What if I told you that I can break down in just these pages exactly how to lose weight and keep it off without breaking your back OR the bank?
3) Build in a system of accountability
You likely know several people that want to lose weight right now, or that have tried in the past. Maybe they DID lose weight, but most people that DO lose weight end up gaining most (if not all) of it back within a year.
With new diet and weight loss books, programs, courses, and “silver-bullet” solutions coming out every single day promising rapid results with less effort than ever, where do you even start?
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To be blunt, you only need to do three things:
If you do these three things, you can’t fail. In the following pages I’m going to show you the easiest ways to do all three. TheyREALLY DON’T HAVE TO
2) Workout in a way that burns fat while adding muscle
When
Marketers and the media capitalize on this niche of consumers like vultures. They hawk their latest and great diet fads, contraptions for losing weight and getting in shape with increasingly less work and effort, and worst of all: everything sounds like the next best thing. (Yeah... if only.)
Well, what if I told you that you DON’T need the latest and greatest fad or contraption?
People struggle with losing weight. Sure, there are tons of reasons for this convenience of unhealthy food, peer pressure, lack of focus, lack of dedication, lack of motivation, lack of knowledge concerning proper nutrition... The list goes on.
This isn’t a “diet”. “Diets” don’t work because we (as a society) associate them with holding back, starvation, and pain. Even the word “diet” conjures up a mental image of a half-empty plate, hunger pains, and a set period of deprivation. Does this sound familiar? You see or read about a new program to get in shape and lose the pounds, so you decide to give it a go. You get all hyped up to start your new program, get everything all ready and prepare your meals in advance, and do really good for a couple days. Maybe you even make it a week. Hell, some people even make it two But then, one day, you wake up for work late. You didn’t prepare your meal in advance and don’t have time to pack anything before you leave. At work on your break, your only option is fast food because you don’t have time for anything else. Either that or you ’ re really hungry and just want something fast, so you cave for that one meal (or two).
DIET LIFESTYLE
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First things first: if you want to lose weight, you need to immediately change how you eat.
RECONSTRUCTION
If you’re not thin and lean (or at least where you want to be), then you must realize that what or how you’re currently eating is keeping you fat.
I can already hear the excuses: “I don’t eat that bad...” “I don’t want to give up some of the things I eat...” “I don’t have money to eat healthy...” Awesome. Any more excuses? May as well get them out right now before we go on, because things need to change if you want to see results
Chapter 1
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That’s why you need to develop the mentality that this is a lifestyle change. You need a permanent solution to nutrition, which comes down to proper education and a game plan to be healthy. You don't want a limited time solution; you need a permanent one that will allow you to get the pounds off and keep them off, and NOT gain everything back as soon as you finish the program. With all of that said, let me tell you exactly how Tom personally restructured his diet to drop pounds almost effortlessly while still feeling full most of the time!
But that night, realizing you ’ ve already blown your “diet” for the day, you decide to just make it a cheat day and splurge. Now it’s Thursday night and you ’ ve blown your nutrition out of the water. Mentally lashing yourself, you decide to renew your healthy vigor tomorrow.
But that next night Friday night you ’ re invited to go out. Everyone’s having a couple drinks and you obviously don’t want to be the one person out NOT drinking, so you have a drink. One turns into two or three (or more), and after the bar everyone including you is hungry so you get something to eat. The only places open late are the greasy, fried places, but you ’ ve been drinking and are hungry so you say “Oh what the hell” and get something anyway. Realizing your diet is now shot, you decide to just take the weekend off and start again on Monday. Monday will be the day; you’ll do really well on Monday... That's what happens to most people when they go on "diets". They almost set them themselves up for failure before they even begin Instead of “going on a diet”, you need to restructure your lifestyle. Lifestyle changes last longer than diet plans because they fundamentally change what you eat and how you view your health and nutrition. Sure, you can go on a “diet plan” for let’s say 30 days and follow it to the letter. But what happens after those 30 days (if you even make it there)? Are you just going to do that plan again, and again? After you stop, unless you’ve changed your habits your lifestyle you’re going to revert to your older, unhealthy habits that you’ve spent the last 30 days trying to undo
For the first week of this program, eat four 400 calorie meals and drink at least 8 glass of water each day (I’d recommend drinking even more than that). This is to reduce the amount of food traveling in your body and “clean” you out Consider this your healthy body cleanse
After the first week, eat five 400 calorie meals. Note that you’re consuming the same amount of calories each meal, you’re just eating one more meal each day than you were in the first week. Not only does this breakdown make for a consistent meal plan, it also makes each meal that much more important. If you only have 1,600 2,000 calories to work with each day, you need to make sure you’re planning them out correctly so your body gets the proper nutrition. Here are the basics of this program. Consider these the “Pillars” of this reconstruction phase: Pillar 1 - Stick to five 400-calorie meals per day. Here’s an unpopular fact: there’s a strong correlation between the calories you consume and how much you weigh. (Crazy, eh?) “5PILLARS” OF WEIGHT LOSS
However, this is the most important part of this program since it’s what you actually consume on a daily basis. If you’re going to lose weight, you need to regulate what you eat. You need to know what’s being consumed and what it’s doing for your body.
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Capter 2 THE
Not all fats are created equal. Yes, you want to avoid some fats like Trans Fat. To scare yourself, go ahead and Google “why is trans fat bad?”. I’ll leave that one to Google to tell you. So what about good fat? Those would be the monounsaturated fats
Instead of rushing to be the first one done with your plate, take your time. Eat your food slowly and you’ll feel more satisfied with the same amount of food (as opposed to eating it faster and not feeling satisfied).
Also, drink a full glass of water before each meal and if possible, drink another full glass during or after you finish your meal. This will help you feel fuller without over-eating.
Fact: when you slam your food, it doesn’t last as long nor is it as filling as it could be. Eating fast doesn’t curb hunger as well as eating the same portion slowly, which can lead to over eating or feeling unfulfilled, resulting in over-eating later.
Dark Chocolate (yes, this is everyone’s favorite among these)
Monounsaturated fats have a whole slew of healthy benefits, but one of the most attractive ones is that they help promote fat loss Best of all, you can easily incorporate one of these foods into every meal you eat. In fact, you need to for this program.
Oils (olive oil, almond oil, sesame oil, flax oil, etc)
Avocados Olives Nuts and seeds (almonds, walnuts, sunflower seeds, etc)
Pillar 2 - Make sure you consume Monounsaturated Fats with every meal.
Pillar 3 - Eat slowly.
You’ll find monounsaturated fats most prevalently in these foods:
THE “5PILLARS” OF WEIGHT LOSS
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Pillar 4 - Drink lots of water.
This should be a staple of your day to day lifestyle anyway, so it should go without saying that water needs to be the main liquid you consume.
In addition, drinking water periodically helps curb your appetite throughout the day, making it easier to stick to a balanced diet with proper nutrition.
To be successful on any meal plan dietary or otherwise you need to prepare foods and/or in advance. When I know I'm working in the morning, there is a very slim chance I'll allow time to pack a proper meal plan to eat throughout the day before I leave, so I make sure to do it before I go to bed. That way, I just get up and grab the bag out of the refrigerator and I'm good to go.
Most people don’t fall off the healthy band wagon because they want to, but because they plan poorly (or don’t plan at all).
Not only is water essential to a healthy body and hydration, but it can help fill you up (odd as that sounds). I mentioned this in the last point above, but when you drink water before, during or after your meals, it helps satisfy hunger cravings.
THE “5PILLARS” OF WEIGHT LOSS
Pillar 5 - Prepare meals in advance.
Case in point: drink more water!
Remember the age old saying: “Fail to plan, plan to fail”. The anonymous creator of that saying couldn’t have been more right.
Nutrition Page 12
Energy balance refers an equilibrium between your consumption of food and energy expenditure. Calories, on the other hand, are simply a unit of measurement for energy. They indicate how much food we need to consume to be able to function properly. When you consume less calories than you expend, you are in a caloric deficit. This is also known as a negative energy balance. When you're in a deficit, your body starts to tap into your fat sources to obtain energy to carry out your daily tasks. As a result, your fat cells will start to break down and shrink causing weight and fat loss. This is how you start losing weight. You can, of course, create a bigger caloric deficit by exercising more or eating less, but the bigger the caloric deficit, the more unsustainable your lifestyle becomes Don't worry, you're about to learn more about macronutrients (proteins, carbs and proteins) and calories over the next few pages. This information is going to help you to create a perfect meal plan with an appropriate breakdown of calories and macronutrients (macros).
Page 13 Chapter 3
The importance OF NUTRITION FOR WEIGHT LOSS
Nutrition can make or break your weight loss because no matter how much you exercise, you cannot outperform a bad diet. The truth is that you start losing weight only when you are in a caloric deficit. This means that your intake of calories (food consumption) is lower than your energy expenditure. Your success of losing weight heavily relies on the energy balance and calories.
CARBOHYDRATES
Carbohydrates are the body's main source of energy. Carbohydrates can starchy, sugary, or fiberous. During digestion, carbohydrates are broken down into glucose sugars. The sugar in your blood will circulate, giving y an energy boost. Snacks cause your blood sugar levels to fluctuate dramatically, while fiberous carbs cause your blood sugar levels to rise a fall gradually. This provides long lasting energy. Therefore, make sure to dedicate 50% of your total daily calories to carbohydrates. To get the number of grams, simply divide the calories by 4 since there are 4 calori in each gram.
What does each MACRONUTRIENT DO HEALTHY FATS
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Proteins make up both soft and hard tissues. You need them for your immune system, muscle recovery, bone density, and hair and nails. You cannot recover well between workout sessions without an adequate intake of proteins. So, make sure to consume 1g of protein per 1kg of bodyweight. This means that if you weigh 60kg, then you'll need to consume 60g of protein. To calculate the number of calories, simply multiply the grams by 4 since there are 4 calories in each gram.
Fats help control hormones, appetite, blood pressure, cholesterol levels, and blood sugar, but they're also the only macronutrient that can ransport fat soluble vitamins A, D, E, and K. This makes healthy fats an essential component of a healthy diet.
Approximately 30-35% of your total daily intake should come from healthy fats Once you deduct your calories for proteins and carbohydrates, the remaining calories should be used for fats. This will be approximately 30 35%. To calculate the number of grams, simply divide the calories by 9 since there are 9 calories in each gram of fat.
PROTEINS
CALCULATEYOURDAILYCALORIES
The good news is that figuring out your macros isn't too complicated, and it is done with a number of steps.
Step 1
BMR is an acronym for Basal Metabolic Rate and it refers to the number of calories that your body requires to use to perform all the biological and physiological processes. To calculate your BMR, follow these equations: WOMEN 655 + (4.35 x weight in pounds) + (4.7 x height in inches) (4 7 x age) = BMR MEN 66 + (6.23 x weight in pounds) + 12.7 x height in inches) (6.8 x age) = BMR
CALCULATETDEE
How to calculate CALORIES AND MACROS
Step3 If you want to eat healthy and keep the same weight, you can consume the number of calories that you calculated in Step 2. However, if you'd like to lose weight, deduct 200-500, from Step 2 calories. 1.6
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Step2
This is the number of calories that your body requires in order to survive. The next step is calculating how many calories your body requires to perform daily activities (TDEE).
CALCULATEYOURBMR
TDEE stands for Total Daily Energy Expenditure and it refers to a number of calories that your body needs in order to perform any daily activities (plus biological and physiological processes). This is also know as your maintenance calories, and it's how many calories you need to maintain your current weight. To calculate your TDEE, simply multiply your BMR by an activity factor as displayed below: SEDENTARY 14 HIGHLY ACTIVE 18 MODERATELY ACTIVE
Once you have calculated your intake of proteins and carbohydrates, it is time that you deduct those calories from your total daily calories. The remaining calories should be dedicated to healthy fats. This should be approximately 30 33% of the total calories. To figure out the number of grams, simply divide the remaining calories by9.
To figure out the number of calories that is, simply multiply the grams by 4.
CALCULATEYOURINTAKE OFPROTEIN Step 4
However, a person who is looking to build muscle requires 1g of protein per 1 lb of bodyweight. For example, if you are looking to eat healthy (or lose weight), you should consume 1g per 1 kilogram of bodyweight. This means that if you weight 60 kilograms, you should consume 60g of protein per day.
Approximately 50 55% of your total daily calories should come from starchy carbohydrates. This means that you need to divide your total daily calories by 2 (50%). Then divide those calories by 4 to obtain the number of grams
On the other hand, if you are looking to build muscle and you weigh 140lbs, you should consume 140g of protein.
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Your protein intake really depends on your goals. An average person requires 1g of protein per kilogram of bodyweight.
CALCULATEYOUR INTAKEOFFATS Step6
CALCULATE YOURINTAKEOF CARBS Step5
A lot of people think that eating an apple is enough fruit when they want a treat. The average apple has approximately 4 ounces of sugar in it! While that may not seem like a lot compared to candy bars or other sugary foods, it adds up quickly over time. Stick with 1-2 portions per day or less if you have blood sugar issues
Page 17 Like any part of your diet, it’s important to eat a variety of grains. There are many to choose from, so try to include all in your meals throughout the week.
Building blocks OF A HEALTHY DIET
Whole grains are rich in nutrients, high in fiber and low in calories. Aim for at least three servings per day. For maximum health benefits, select unrefined grains rather than refined ones they have more fiber, vitamins and minerals.
VEGETABLES
1 serving equals 1 cup uncooked or 1/2 cooked Veggies are a great source of vitamins, minerals, fiber, and phytonutrients. But what counts as one serving? A serving of vegetables is: Try to include 5 servings of vegetables a day.
Make fruits your main source of sugar. The best fruits to eat include berries, melons, bananas, papaya, kiwi and pineapple If you are craving a sweet snack but don’t want to go overboard on sugar (and calories), opt for fruit instead of cookies or cakes.
Whole Grains: bulgur wheat, brown rice, whole-wheat pasta, millet and buckwheat kernels
FRUIT
GRAINS
The most common types of beans include black beans, pinto beans, garbanzo beans (also known as chickpeas), kidney beans, navy beans, soybeans (edamame), etc. Also, legumes are packed with protein which aids in keeping you full longer throughout the day. If you have trouble finding time to cook your own beans try using canned instead they’re just as good for you!
Whether you’re vegetarian or not, beans are a great staple to add to your diet. They’re extremely healthy, very filling, and come in a variety of flavors that makes them easily accessible to anyone.
The bulk of your diet should consist of lean proteins. Try to include fish, seafood, poultry, or white meat (such as chicken or turkey breast) with every meal Choose smaller portions of red meat (beef, pork) and other highly processed meats as they contain large amounts of saturated fat. If you choose to eat red meat, be sure to choose lean cuts that are well trimmed with very little visible fat. Shrimp is an excellent source of protein as well; it is quite nutritious and provides high amounts of certain nutrients, such as iodine, that aren't abundant in many other foods
BEANS AND LEGUMES
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NUTS,
MEAT, POULTRY AND FISH SEEDS, OILS, AND FATS
Nuts, seeds, oils, and fats are a great way to keep your hunger in check. The problem? They’re also calorie dense which means one small handful can be high in calories. For example, one ounce of cashews (about 12) has 154 calories or 1 tablespoon of sunflower oil has about 120 If you consume plenty of nuts, cook with lots of oil, you'll consume more than 800 calories before you know it. Healthy fats should constitute approximately 1/3 of your healthy diet.
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STEP 2 - CARBS Carbohydrates are great for boosting your energy levels. So, make sure to choose carbs that are high in fiber and slow to digest. This includes beans, lentils, whole grains and vegetables.
Start building your meal by adding protein first, a macronutrient that helps you stay satiated for longer, and supports your physique goals and recovery. Some great protein sources include chicken, turkey, lean beef, eggs and seafood. For an extensive list of healthy proteins, please refer to the cheat sheets on the next page.
STEP 3 - FATS
FATS
Healthy unsaturated fats play an important role in regulating your hormones and satiety. Try to limit saturated fats and avoid (if possible) trans fats. Healthy fat sources include eggs, avocados, cheese, nuts and seeds.
CARBS
BUILD A HEALTHY PLATE
PROTEIN
STEP 1 - PROTEIN
PROTEIN
PROTEIN CARBS
Page 20 CARBS A SAMPLE 1,500 CALORIES MEAL PLAN BREAKFAST SNACK LUNCH DINNER Rolled oats 40g Low-fat milk 150ml 1 small carrot 50g Hummus 16g 1/2 cup of vegetable soup 126g Boiled broccoli 100g White fish or chicken 60g Spaghetti Bolognese with lean beef mince 300g Grapefruit 1 medium SNACK Almonds 17 pieces
SNACK LUNCH DINNER Porridge made with water 160g Maple syrup 20g Red gala apple 1 medium Soya yoghurt 125g Vegetable soup 150g Tomato and onion salad 250g Olive oil 1 tsp. Boiled plain pasta 150g Banana 1 medium / 80g SNACK Wholegrain bread 2 slices Home made falafel 50g
1,800 CALORIE MEAL PLAN BREAKFAST
Steamed fried tofu 100g Cinnamon 1 tsp. Jam of your favourite flavour 18g/ 1 tsp. Tomato based sauce 90g Olive oil 3g / 1 tsp Orange 1 medium
A SAMPLE VEGAN
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Track Your Calories & Macros Page 22
HOW TO TRACK YOUR CALORIES AND MACROS
Tracking your calories and macronutrients is important because it's really easy to under or overestimate your intake. Many people think they can successfully guess how many calories are on their plate, but they are more likely to be wrong than right. If you under consume, you may end up getting too hungry and struggle with severe cravings. On the other hand, if you overestimate, you are likely to eat too many calories which can hinder your weight loss results. This is why it's important to track everything that you eat and drink. There are two ways to track your calories, either manually using kitchen scales or using a fitness APP like MyFitnessPal. To track everything manually, you're simply going to need to weigh everything out and calculate the calories and nutrients using the food labels. Let's firstly take a look at calculating your intake manually. To do this, you're going to need kitchen scales to weight everything out and you'll need to understand the most common terminologies on the food labels
Capter 4
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Unsweetened means no added sugar but a sweetener may have been used or the ingredients provide natural sugars.
Reduced salt should contain less than 0.5g of sodium per 100g of product
No added sugar by law, a food label must identify what the process the product has undergone during its manufacture. No added sugar means just that. But it could contain fruit high in sugars or sweetener may be used instead.
MOST COMMON TERMINOLOGIES
Labels cannot claim to treat/cure any disease/medical conditions.
Fat free 0.15g of fat per 100g of the product Free from alcohol must contain no more than 0.05% alcohol.
The ‘best before’ means exactly that. It would not be dangerous to eat food after this date, but it indicates that the food wouldn’t be at its best.
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The ‘use by date’ is for highly perishable goods which would become a health risk if eaten after recommended date.
Low fat no more than 3g of fat per 100g of product Beneficial for health cannot be on food labels unless there is a clear explanation as to why it is beneficial to health.
Once you have weighed everything and calculated the appropriate calories and macros, write them down either on an APP, phone notes or a sheet of paper. You'll find a sample tracker on the following pages.
Organic an organic product must be made of 95% organic ingredients and 5% may be made from non-organic foods
The total amount of fat inside of one serving. Sometimes for a food product (check labels)
*Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Calories in one serving These are the number of calories found in one serving. Always double check to see if a serving is an entire package or not Fibre Labels
Saturated and trans fats
A portion of food that is most commonly served. However, sometimes this can be unrealistic.
Serving size
This section shows the percentage of saturated and trans fats that are included in the total fat shown above. These should be limited.
Macros and micros
Values are displayed as per one serving and the % is for a 2,000 calorie diet.
% Daily value
This is the percentage of how much these ingredients contribute to a daily diet. This is usually based on an average person consuming 2,000 calories.
A summary of macronutrients and certain micronutrients in each serving size. These are commonly provided in grams.
Food
Total fat
Vitamins and minerals Mg Milligrams Mcg Micrograms
Page 26 CHEATSHEET Macronutrients Chicken Breast Chicken thigh Chicken drumstick Pork medallion Kangaroo Fillet Beef filet Lamb chop Turkey breast Veal Beef sausage Pork sausage Tofu Seitan Tempeh Edamame Hempseed Salmon COD Canned tuna Shrimp Pollock FOOD KCALS PROTEI N CARBS FATS FIBRE 165 214 220 238 147 291 305 147 231 405 325 83 126 195 121 553 206 105 128 119 118 31g 23g 24g 26g 26g 26g 28g 30g 30g 16g 19g 10g 25g 20g 12g 32g 22g 23g 24g 23g 25g 0g 0.1g 0.1g 0g 0g 0g 0g 0g 0g 0g 1.4g 1.2g 5.3g 7.6g 9g 8.7g 0g 0g 0g 1.5g 0g 3.6g 14g 13g 16g 4g 20g 21g 2g 11g 38g 27g 5.3g 0.6g 11g 5.2g 49g 12g 0.9g 3g 1.7g 1.3g 0g 0g 0g 0g 0g 0g 0g 0g 0g 0g 0g 0g 0.3g 9g 5.2g 4g 0g 0g 0g 0g 0g for Proteins **KCALS calories **All values are per 100g of the product unless specified otherwise in the 'food' column ** Values are for cooked food
Page 27 CHEATSHEET Macronutrients for Carbohydrates **KCALS calories **All values are per 100g of the product unless specified otherwise in the 'food' column ** Values are for cooked food FOOD KCALS PROTEIN CARBS FATS FIBRE White rice Brown rice White pasta Whole-wheat pasta Gluten free pasta Couscous Quinoa White potatoes Sweet potatoes White slice of bread Wholegrain slice Popcorn Apple Orange Grapefruit Banana Red grapes Green grapes Peach Strawberries Blueberries Raspberries 130 112 158 149 126 112 120 93 90 98 81 557 52 49 42 89 69 69 39 32 57 52 2.7g 2.3g 5.8g 6g 2.6g 3 8g 4.4g 2.5 2g 3.3g 4g 7.5 0.3g 0.9g 0.8g 1.1g 0.7g 0.7g 0.9g 0.7g 0.7g 1.2g 28g 24g 31g 30g 28g 23g 21g 21g 21g 18g 14g 55g 14g 13g 11g 23g 18g 18g 9.5g 7.7g 14g 12g 0.3g 0.8g 0.9g 1.7g 0.7g 0 2g 1.9g 0.1g 0.1g 1.2g 1.1g 34g 0.2g 0.1g 0.1g 0.3g 0.2g 0.2g 0.3g 0.3g 0.3g 0.7g 0.4g 1.8g 1.8g 3.9g 4.8g 1 4g 2.8g 2.2g 3.3g 1g 1.9g 10g 2.4g 2.2g 1.6g 2.6g 0.9g 0.9g 1.5g 2g 2.4g 6.5g
Page 28 CHEATSHEET Macronutrients for Vegetables **KCALS calories **All values are per 100g of the product unless specified otherwise in the 'food' column ** Values are for cooked food FOOD KCALS PROTEIN CARBS FATS FIBRE Broccoli Tomatoes Carrots Onions White mushrooms Chestnut mushrooms Lettuce Cauliflower Brussels sprouts Sweetcorn Peas Green beans Eggplant/ Aubergine Spinach Kale Red bell pepper Yellow bell pepper Green bell pepper Leeks 35 18 35 44 28 22 17 23 36 96 84 35 35 23 28 28 27 28 31 2 4g 0.9g 0.8g 1.4g 2.2g 2.5g 1.2g 1.8g 2 6g 3.4g 5.4g 1.9g 0.8g 3g 1.9g 0.9g 1g 0.9g 0.8g 7 2g 3.9g 8.2g 10g 5.3g 4.3g 2.3g 4.1g 7 1g 21g 16g 7.9g 8.7g 3.8g 5.6g 6.7g 6.3g 6.7g 7.6g 0 4g 0.2g 0.2g 0.2g 0.5g 0.1g 0.3g 0.5g 0 5g 1.5g 0.2g 0.3g 0.2g 0.3g 0.4g 0.2g 0.2g 0.2g 0.2g 3 3g 1.2g 3g 1.4g 2.2g 0.6g 2.1g 2.3g 2 6g 2.4g 5.5g 3.2g 2.5g 2.4g 2g 1.2g 1.1g 1.2g 1g
Page 29 CHEATSHEET Macronutrients for Fats & Dairy Cheddar cheese Mozzarella Parmesan Feta cheese Manchego Brie Roquefort Whole milk Semi skimmed milk Greek yogurt FOOD KCALS PROTEIN CARBS FATS FIBRE Avocadoes Eggs Almonds Hazelnuts Brazil nuts Peanuts Pistachios Cashews Chia seeds Olive oil (1 Tsp.) Flaxseed oil (1 Tsp.) Coconut oil (1 Tsp.) 160 143 598 646 659 587 569 574 486 119 120 121 2g 13g 21g 15g 14g 24g 21g 15g 17g 0g 0g 0g 8.5g 0.7g 21g 18g 12g 21g 28g 33g 42g 0g 0g 0g 15g 9.5g 53g 62g 67g 50g 46g 46g 31g 14g 14g 13g 6.7g 0g 11g 9.4g 7.5g 8.4g 10g 34g 34g 0g 0g 0g FOOD KCALS PROTEIN CARBS FATS FIBRE DAIRY 404 300 420 264 452 334 369 61 50 63 23g 22g 28g 14g 31g 21g 22g 3.2g 3.3g 5.3g 3.1g 2.2g 14g 4.1g 2.2g 0.5g 2g 4.8g 4.8g 7g 33g 22g 28g 21g 36g 28g 31g 3.3g 2g 1.3g 0g 0g 0g 0g 0g 0g 0g 0g 0g 0g FATS **KCALS calories **All values are per 100g of the product unless specified otherwise in the 'food' column ** Values are for cooked food
Page 30 Capter 5 HOWTOEATHEALTHYWHENYOUDON’THAVETIMETOEAT
There’s going to come a time when you have to rush out the door and don’t have time to make breakfast or lunch. What if you need something on the go? You can't just go without eating, so it's wise to plan for the situations where you need to grab something and go. Contrary to what a lot of people think, this doesn't have to mean fast food; in fact, there are some delicious alternatives that you can throw in a bag to satisfy hunger or even just supplement a small snack if you can't wait till lunch or dinner. Protein bars are a great way to pack nutrition in something you can grab out of a cabinet in a
Every day brings its own drama. Brush it off with a bar that goes anywhere and always leaves you with a nutritious option. It’s like a secret, delicious weapon.
Page 31
No artificial sugars. Just the perfect balance of protein, fats, and carbohydrates. Weight loss ally. High quality protein helps you crush goals for weight loss and building lean muscle Epic convenience. Individually packaged to go wherever you go. Pick your protein. Comes in whey and dairy free, plant based versions.
Healthy ANDGOODTASTINGPROTEINBARS
Tastes as good as it makes you feel. Try us. So Convenient IsaLean® Bar Pure food in the palm of your hand. The label says IsaLean, but it should probably say “freedom.” Perfectly balanced nutrition. Full of filling protein. Unbelievably delicious. A balanced life is a better life. The balanced nutrition of IsaLean® Bars helps you stay on track even during busy days. You’re going places. Now you can go further.
24 grams of high quality protein including undenatured whey from grass fed cows. 23 vitamins and minerals. Helps boost metabolism and build lean muscle. Superior amino acid profile and branched chain amino acids. Active enzymes for optimal digestion.
IsaLean® Shake Eat clean, look lean, and sip your way to maximum nutrition. IsaLean® Shake is a superfood meal in a scoop full of essential nutrients and made with undenatured whey. It tastes as good as it sounds. No empty calories, no empty promises. IsaLean Shake is packed with the perfect balance of nutrients for long lasting energy. Plus branched-chain amino acids for optimal lean muscle.
All Day Energy
REPLACEMENTSHAKES
Page 32 Meal
Life’s greatest joy? Isn’t that a bit of an exaggeration? No. We would never exaggerate about chocolate especially not Peanut Butter Cup Flavor or SeaSalt & Caramel Flavor chocolate.
Page 33 The Best
IsaDelight® Super-Chocolate Chocolate is essential. Why pretend otherwise? Time to give up on deprivation dieting and give in to delicious. Fortunately, IsaDelight® Super Chocolates are the right kind of delicious the kind that’s kind to yourself, helping you stay on track and indulge in one of life’s greatest joys. Indulge Well for Wellbeing Satisfy your craving for good health. Infused with green tea antioxidants and packed with B vitamins and minerals, all inside one irresistible chocolate.
Intermittent fasting days? Gym days? Tuesdays? You can enjoy IsaDelight chocolates every day no matter what. Can any other chocolate do that? Didn’t think so Live with zero guilt. Also zero artificial flavors, colors, or sweeteners. IsaDelight chocolates help satisfy cravings, so you’ll never be tempted to dig out the leftover holiday candy ever again. Keep this on the low: Each square is only 45-70 calories.
ANYTIMESNACKS
Hunger & Emotional Eating Page 34
According to the dictionary, hunger is defined as "the painful sensation or state of weakness caused by the need for food". Some people become irritable, shaky, and disorientated. When you haven't eaten enough to obtain adequate energy then your body will start releasing more Ghrelin Ghrelin is a 'hunger hormone' which stimulates appetite and increases food intake. Ghrelin is also known for encouraging fat storage to avoid hunger in the future. There are a number of hormones that can make you feel peckish. Sometimes, it's difficult to distinguish between true hunger and cravings. This is especially apparent in times of emotional distress. Food is often used for comfort when a person feels stressed, upset, irritated, and depressed.
Emotional eating commonly develops during childhood If your parents rewarded you with cookies or taken away cookies when you caused trouble then you would have already associated food as a reward or as comfort from a very young age. Have you ever exercised hard at the gym, went home, and said to yourself "I worked hard, I can eat those cookies"? This kind of mentality is commonly caused by childhood. Ways to distinguish between true and emotional hunger: TRUE HUNGER It develops slowly over time. You desire a variety of food groups You have no negative feelings about eating. EMOTIONAL HUNGER Sudden feeling of hunger or craving Cravings for specific foods only Your are upset, angry, guilty, stressed To stop emotional eating, every time you are feeling like grabbing food or snacks, pause for a moment. Take a minute to think and ask yourself questions like "Am I really hungry?", "When was the last time I ate?" "Am I stressed?" "Do I really need this food?". These questions may help you determine whether or not you should eat.
Chapter 6 EMOTIONALEATING Page 35
The “Secret Sauce” To Making This Program Work Page 36
Page 37 Capter 7
ACCOUNTABILITY diet programs are so great, why do even the die-hard dieters often fall off the bandwagon and drop the dietary ball?
Accountability is the “secret sauce” for this program. It’s what keeps you motivated, focused and on track. It makes you conscious of what you’re eating, guilty when you’re cheating, and eager to get back on track.Here are the exact steps to take to ensure you stay accountable on this program
The reason is accountability.
If
If you’re going to lose 15 pounds in 30 days (or whatever it is you’re going to do), tell everyone. Make it known. That way, when you feel like quitting which you may quite possibly feel at one point or another you’re not just quitting on yourself; you’re quitting on everyone you told about your commitment. Step 1 TELL EVERYONE WHAT YOU’RE DOING.
When you set your mind to doing something and you’re the only one that knows about it, it’s easy to back out of following through and committing to it. But when you commit to doing something and your entire family and friend base know about it, you’ll find it’s a little harder to back out of it. That’s why it’s critical that when you actually decide to losing weight and start a program like this, you NEED to set up built in mechanisms that keep you going Fortunately, it’s as easy as telling everyone what you’re going to do.
Accountability
Page 38
That’s why we recommend using a site like MyFitnessPal.com to track your meals. It’s an incredibly easy site to use; you go in there and make an account, then for each day you enter the foods you have for each meal. There are millions of foods in its database and it even totals up all the nutrition contents for you, so you can see exactly where you are after every single meal. Best of all, you can see what percentages you’re getting of what, what you need more of, and how many calories you have to work with for the day (which gets lower as you input more food)
Accountability Step 2
TRACKEVERYTHINGYOUEATONADAILYBASIS
Page 39
MyFitnessPal also comes in app form, so download it on your phone to make keeping track of meals even easier. If you do it this way, you can even scan the barcode of the food you’re about to eat, pick which meal you want to add that food to (breakfast, lunch, dinner, or snack), and it adds it into the system and calculates the nutrition content for you.There is a free plan which is sufficient or you can subscribe to Premium Plan for $79.99 per year. Measuring your progress is the cornerstone for improvement. If you keep track of what you eat, you’re likewise accountable for what you eat. This way, you can’t be surprised when you gain or lose weight since you can see exactly what you had that caused the fluctuation. It would be extremely tedious if you had to manually write down every single thing you ate all day, and then go in and fill in all the nutrition contents of those foods
Page 40
Facing front (arms up, biceps flexed)
You'll also want to take pictures in addition to measurements. You've seen these before: they're the "Before & After" pictures from people before they started the program and then after they've finished it. You'll likely want to skip this step, but you can't afford to. Those "before" pictures are meant to be a visual accountability check. Put them in a highly visible place like on your bathroom mirror somewhere you'll see them every day. You want to be reminded of your physical condition every day as it will motivate you to improve it. Then, as you progress through the program and take "update" pictures, you'll see your improvement and you'll be motivated to continue the program.
TAKE YOUR MEASUREMENTS AND PICTURES.
This is a BIG one. When you first start a program, you need to know where you are with your weight and measurements. This "system check" is extremely important because otherwise as you progress through the program you won't know how you're improving. It's like making sure there's gas in your car before you start a road trip. Would you just start driving, or check to make sure you have a full tank? (You'd obviously check to make sure you have a full tank, and any diet program is no different )
Facing front (arms down, abs un flexed)
Accountability Step 3
Here are the poses to take for these pictures:
Take pictures in these poses before you start the program, once or twice throughout your program, and after you complete it (after the 30 days). You'll see the improvements and know exactly how you got there, since you've been tracking everything the last 30 days.
Facing the back (arms up, biceps flexed)
Facing the side (arms down, abs un flexed)
Page 41 Accountability Step 4
FIND YOUR MOTIVATION AND SET A DEADLINE
If you want to reach goal of losing 10 15 pounds in only four weeks. Using the exact strategies laid out in this program, you will able to drop those pounds and keep them off.
Start with simple exercise, walking, hiking, biking and the important thing is to get moving.
What are you working towards? Why are you losing weight? And more importantly: why do you need to do it NOW instead of later?
But if you want to really ramp things up and burn more body fat, you'll want to introduce working out into your schedule.
Aim to work out 4 days a week if you're going to introduce working out into your schedule.
These are all extremely important questions. The main catalyst behind weight loss is that you have to have a goal to loose what ever weight you want to loose. You have four weeks to get into shape, and you know that you dodn’t have time to kill; you have to hunker down and do what you needed to do to drop the extra pounds
Strength training is all about building muscle. You can do it with or without a trainer, in a gym or at home, with free weights or machines. The key is to push yourself by lifting more weight, doing more reps, or both. This not only helps you tone up faster but also makes your bones denser, boosts your metabolism, and improves your balance and coordination. CARDIO Cardio refers to any exercise that elevates your heart rate to improve cardiovascular health. This could be walking, jogging, swimming or cycling. Running is often considered one of the best types of cardio because it can burn lots of calories in a short amount of time while improving your cardiovascular health even more effectively than other cardio workouts.
Although diet is crucial for weight loss, exercise is equally important Exercising burns calories so that you can reduce your overall calorie intake without having to cut portions or skip meals, which means it’s easier to maintain that kind of lifestyle. Exercise also boosts your metabolism, so you burn more calories even when you’re not exercising. Plus, regular exercise promotes muscle growth, which speeds up your metabolism even more—and in turn leads to faster weight loss The best way to lose weight quickly while preserving lean muscle mass is by alternating between strength training and cardiovascular activity like cardio. For example, you can do three strengthtraining workouts each week; then, do three days of high intensity cardio (or two shorter sessions) at least four times per week on nonconsecutive days.
Page42
There are a variety of ways to split your week The best way to do it is by taking a look at your lifestyle to see what fits you better.
Why is EXERCISE IMPORTANT FOR WEIGHT LOSS STRENGTHTRAINING
Rest & Recovery
Page 43
RESTING SO IMPORTANT FOR WEIGHT LOSS?
Exercising involves a significant amount of water loss, which can contribute to dehydration. This can lead to changes in blood volume, organ function, and muscle contraction may occur. As a result, it's critical to replenish water after exercise to allow muscles and organs to heal and prepare for the next workout.
NUTRITIONAL RECOVERY TIPS HYDRATION
Exercise tears muscle in order to strengthen and rebuild them bigger When muscle damage occurs, your body may struggle to replenish the energy storage, and this is important for better muscle contraction. So, you need to consume enough carbohydrates (discussed in the previous chapter)
CARBOHYDRATES
Proteins are vital for muscle growth and recovery, without adequate intake of protein, your progress will be greatly affected. PROTEINS
Page 44
Chapter 8 Why
The stress of losing weight means your body is under a lot of physical strain. If you don’t give it time to recover, then you’re setting yourself up for burnout, which can result in lack of motivation, lowered willpower and an inability to stick with your diet or workout routine. Here are some of the best rest and recovery techniques. is
TIPS
Flexibility is important as it allows for a whole range of motion of the muscle and joints, but also keeps muscles more pliable and prevents injury. It can also improve circulation and encourages muscle relaxation. Incorporate a stretching routine during a warm up or a cool down to help blood flow through the muscles to help them relax and recover.
Some of the most well known bodybuilders will take regular naps before and after workouts to help them recover before their next workout
STRETCH
There is a lot of research that indicates the benefits of sleep on athletic performance and recovery, and they all point to the same conclusion: you need to sleep to fully recover A word of advice: if you want to get a good night's sleep, make sure you have a good mattress. There's nothing like waking up rejuvenated and free of back pain! SLEEP
Stretch your muscles and expand your range of motion using yoga poses. They'll increase your flexibility, body functionality and relieve tension with consistent practice. Check out some of the most commonly used poses like the tree pose, warrior pose, horse and oat pose. YOGA
Page 45
PHYSICAL RECOVERY
Massage therapy Increases range of motion so you can perform the exercise with a better form regulates skin and muscle temperature, improves blood flow, and relieves cramps and muscle soreness. Make sure the massage is of deep tissue nature.
MASSAGE THERAPY
Sleep is vital for post-exercise recovery, and it has shown to significantly improve recovery and athletic performance Sleep quality increases physical performance, reaction times, overall mood, and fatigue.
If you stick to this plan and really bust butt for even a week, you can see noticeable differences in your body, muscle, and definition.
A Flatter stomach (one a flat stomach, period!)
A more defined jaw line Your clothes will fit better (be prepared to go shopping for new stuff)
Depending on where you’re starting from when you begin this program, your results will vary (they always do, no matter what).
But here are some of the things you may experience after the 4 weeks are done if you put in the work:
Page 46 Conclusion TIME TO MAKE IT HAPPEN
More Muscle definition in your shoulders, arms, and legs
That’s it This is the entire 4 week program for building a lean, solid body You now have all the tools you need to get started on an effective path to losing weight and getting in shape.
Confidence only a physically in-shape, attractive body can bring you (and the best part is that this will radiate out to other facets of your life as well)
Between the Nutrition plan and this Workout plan, (we leave you to choose the exercise what will fit your lifestyle) you can drop both pounds and body fat like crazy.
You now have a proven way to do all three of these Follow the plan, stick to it, find your motivation, and hold yourself accountable. You CAN do this! No matter what, remember this: A month from now, you’ll wish you had started today. Make the changes today that will get you closer to where you want to be tomorrow. That’s all it takes. Small steps will get you to your destination, if only you keep taking them daily, and with dedication.
Page 47 Conclusion MAKETODAYCOUNT
These can all be yours! Follow the plan, commit to it in your mind and heart, and stay dedicated to it. Success is only hard work and dedication away. Remember in the beginning I told you that you only need to do three things to lose weight successfully: 1) Restructure your diet 2) Workout in a way that burns fat while adding muscle
3) Build in a system of accountability
Page 48
Make the changes today that will get you closer to where you want to be tomorrow. That’s all it takes. Small steps will get you to your destination, if only you keep taking them daily, and with dedication. Make today count! Thank You! Mission At Wise Business University we educate aspiring entrepreneuers about managing finances, health, establighing a strong online presence, and general Network Marketing business fundamentals. We’re here to identify, support and encourage women and men to build better health and the next successful business.
JIRIANDJANINAHRADSKY 01 (778) 215 9452 mitjiri@telus.net Vision
Our vision is by sharing our knowledge and experience we will be able to create a better everyday life for many people who are starting a new home based business and become the most passionately referred group in the Network Marketing industry.
