The weight loos manual | Fitness | Health

TABLE OF CONTENTS
▪ Introduction
▪ Why Are We So Overweight?
▪ Metabolism and Your Weight
▪ Getting Into the Right Mindset
▪ What about Those Diet Companies and Fad Diets?
▪ Getting Started
▪ What to Eat
▪ Forbidden Foods for Weight Loss
▪ Grocery Shopping for Your Diet
▪ Exercise and Weight Loss
▪ One Exercise Routine
▪ Toning Exercises
▪ Exercises for Cellulite
▪ Walking For Weight Loss
▪ Other Forms of Exercise
▪ Counting Calories
▪ Yummy Recipes
▪ Conclusion
“THIS TONIC SHRINKS THE SIZE OF FAT CELLS”

INTRODUCTION
Are you carrying a little extra weight around the middle?
Maybe you’ve got more than just a little weight problem
– maybe it’s a rather large one and you need to get rid of
the fat for health reasons. Rest assured that you’re not
alone!
Obesity in America is at an all-time high. One of out of
every three Americans is obese – a number that has
doubled in just ten years. This epidemic is growing out of
control in other countries as well as fast food franchises
open in China, Japan, Germany, and other industrialized
nations.
When you are overweight, it’s a serious issue. Carrying
extra weight can make you more susceptible to heart
problems, diabetes, stroke, and various types of cancer.

It can also affect your body image as well thus causing
problems with your self-esteem.
You deserve to be healthier and take off some of that
weight that is making you unhealthy. But what if you’re
like me and love food so you hate the idea of having to
eat rice cakes and alfalfa sprouts or starving yourself just
to help the weight come off.
We have good news for you! You don’t have to starve
yourself to lose weight!
Many people associate weight loss with being hungry all
the time. They're afraid to start a weight loss plan
because they want to avoid the frustrations of hunger.
And yes, a lot of times for many people they think it's
better to be overweight than to starve. I'm no exception.
I really like to eat, so there's no way I would be
constantly hungry for the sake being thin. What kind of
life is it if you're always feeling hungry?
Our natural instinct tells us to eat when we are hungry.
Hunger is a signal telling the body that it needs to eat. It
is also a signal to the body that it is in danger, that it
needs food now. Our self-preservation instinct makes us
scarf down everything in sight in response to feelings of
starvation.

Our body doesn't care that we live in the modern world
where food is plentiful. It acts the same as it would if we
were living in a wild, having to hunt for our food. And it is
not wise to go against the instinct that is designed to
protect us from starvation death.
So, get ready for a surprise: you do not have to be hungry
in order to lose weight. On the contrary, eating regular
meals and keeping yourself full is what will actually help
you stick to your healthy eating plan and reach your
goals.
Keeping your hunger in check will help you avoid
overeating. It will also prevent you from feeling
miserable, frustrated and out of control.
Diet and weight loss is big business these days. It seems
you’re always seeing and hearing ads for weight loss
products that promise amazing results. Some of them
have their own meal plans, some are just small little pills
that claim to melt away fat, and others ask you to cut
certain foods out of your diet in order to adjust the
body’s metabolism.
There are many, many people out there who have
amazing success using these programs. Kirstie Alley’s
looking great these days with Jenny Craig, and Jenny

McCarthy has regained her sexy figure after giving birth
using Weight Watchers.
The downside to these companies and diet plans is that
they can often be expensive and restrictive. If you want
to join these programs, that’s wonderful! But make sure
you do
your own research and chose the program that’s best for
you.
What about weight loss supplements? While no magic
bullet has been developed yet (and probably never will
be), there is growing evidence that some natural
ingredients have the potential to make a big impact on
your weight loss efforts.
The reason for this is that when combined with a sensible
eating and exercise program, some quality supplements
can actually increase the amount of weight you lose, and
provide the positive feedback you need to stay on track
with your new lifestyle changes for the long term.
Inside the pages of this book, we’ll give you all kinds of
tips and tricks toward successful weight loss. We’ll
examine some common weight loss myths and even give
you some great recipes to try while you are on this
journey.

It won’t be easy and you’ll have to maintain your
willpower to be successful, but losing weight without
starving yourself is a goal YOU CAN achieve!
WHY ARE WE SO OVERWEIGHT?
I suppose the easiest answer is fast food, but the
problem extends out to so much more. Yes, the
prevalence of fast food restaurants certainly doesn’t
help. As Morgan Spurlock showed us with painful reality
in his movie, “Super Size Me”, fast food menus offer us a
heaping helping of fat, cholesterol, and calories. I highly
recommend watching this movie if you find yourself
addicted to McDonald’s – you could very well change
your mind after you see it!
At any rate, many of these restaurants are now offering
health-conscious choices including salads, potatoes
instead of French fries, yogurt, and grilled meats instead
of fried
meats. So with these items now included on their menu,
why aren’t we losing weight? The answer lies within our
choices. Those choices extend to home life as well.
Many people live horridly busy lifestyles, and they more
often than not opt for pre-packaged foods that contain

high amounts of salt, fat, and other unhealthy
components that contribute toward weight gain. We
tend to maintain a mostly sedentary lifestyle choosing to
watch a favorite television program after dinner rather
than going out for a walk like they used to do decades
ago.
This type of life style unfortunately is being learned by
our children as well. When I was young, we couldn’t wait
to get through dinner so we could go outside and play a
game of kick the can as the sun went down. We rode our
bikes everywhere and only watched television when “The
Brady Bunch” or “The Partridge Family” was on. Hey, we
had our priorities!
Today, you’re more likely to find kids on the computer or
in front of the TV with a video game controller in their
hands. Kids know more about the story line on Desperate
Housewives than many of their housewife mothers. They
can tell you about all of the new products being offered
through commercials they see in between their
programs.
In fact, the average child these days will watch more than
15 hours of television each and every week.
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Now, we’re not saying television is BAD. In fact, some
programs can be beneficial and even helpful in making
kids smarter. What we’re saying is that kids need to get
outside more instead of sitting in front of the TV eating
Cheetos and drinking sugar rich soda.
The statistics are showing this to be true. Fifteen percent
of all children and teens are overweight - a number that
has tripled since a previous study done in 1980.
Some people blame their excessive weight gain on slow
metabolisms. In some cases, this might actually be true.
However, the Center for Disease Control (CDC) has
confirmed what no one really wants to face: we’re
overweight because we simply eat too much of the
wrong foods.
Losing weight is actually quite simple – eat less, exercise
more. But we’re resistant to that message. Mainly, it’s
because we’re looking for a quick fix – an easy, painless
way to drop pounds without sacrifice. After all, losing
weight just CAN’T be that easy, now can it?
No, it isn’t. You have to consider portion control, food
choice, exercise, how much exercise, what kind of
exercise, etc. But worrying about all of the specifics will

do you little good. You need to get the big picture in
mind first before worrying about the specifics.
What you want to do is lose those extra pounds. And
there are many, many ways to go about that. But before
you wait around for the next miracle diet, try some of the
tried and true methods we’ll show you. It’s not as
monumental as you think it is!
METABOLISM AND YOUR WEIGHT
You likely know your metabolism is linked to your weight.
But do you know how?
Common belief holds that a slim person's metabolism is
high and an overweight person's metabolism is low. But
this isn't always the case. Metabolism alone doesn't
determine your weight.
Weight is also dependent on the balance of calories
consumed versus calories burned. Take in more calories
than your body needs, and you gain weight. Take in less
and you lose weight. Metabolism, then, is the engine that
burns these calories and is the scale that regulates your
energy needs.

Stated simply, metabolism is the process by which your
body converts food into energy. During this biochemical
process, calories — from carbohydrates, fats and
proteins — are combined with oxygen to release the
energy your body needs to function.
The number of calories your body burns each day is
called your total energy expenditure. The following three
factors make up your total energy expenditure:
• Basic needs. Even when your body is at rest, it
requires energy for the basics, such as fuel for organs,
breathing, circulating blood, adjusting hormone levels,
plus growing and repairing cells. Calories expended to
cover these basic functions are your basal metabolic rate.
Typically, a person's basal metabolic rate is the largest
portion of energy use, representing two-thirds to three-
quarters of the calories used each day. Energy needs for
these basic functions stay fairly consistent and aren't
easily changed.
• Food processing. Digesting, absorbing, transporting
and storing the food you consume also takes calories.
This accounts for about 10 percent of the calories used
each day. For the most part, your body's energy

requirement to process food stays relatively steady and
isn't easily changed.
• Physical activity. Physical activity — such as playing
tennis, walking to the store, chasing after the dog and
any other movement — accounts for the remainder of
calories used. You control the number of calories
burned depending on the frequency, duration and
intensity of your activities.
It may seem logical to think that significant weight gain
or being overweight is always related to a low
metabolism or possibly even a condition such as under-
active thyroid gland (hypothyroidism). In reality, there
are many factors that play a role. Most people who are
overweight don't have an underlying medical condition,
however a medical evaluation can determine whether a
medical condition could be influencing your weight.
One of the key factors for Weight gain is an energy
imbalance — consuming more calories than your body
burns. To lose weight, then, you need to create an
energy deficit by eating fewer calories, increasing the
number of calories you burn through physical activity, or
preferably both.
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If you and everyone else were physically and functionally
identical, it would be easy to determine the standard
energy needs. But many factors influence calorie
requirements, including body size and composition, age,
and sex.
To function properly, a bigger body mass requires more
energy (more calories) than does a smaller body mass.
Also, muscle burns more calories than fat does. So the
more muscle you have in relation to fat, the higher your
basal metabolic rate.
As you get older, the amount of lean body muscle tends
to decrease. As a result, Metabolism slows and fat begins
to account for more of your weight. Together these
changes reduce your calorie needs.
Men usually have less body fat and more muscle than do
women of the same age and weight. This is why men
generally have a higher basal metabolic rate and burn
more calories than women do.
Your ability to change your basal metabolism is limited.
However, you can increase daily exercise and activity to
build muscle tissue and burn more calories. Recent
clinical studies have proven that in addition to exercise,
some dietary supplements can actually help increase

your metabolic rate and reverse the effect age has on
your metabolism.
Although metabolism influences your energy needs, it’s
your food intake and physical activity that will ultimately
determine your long term weight loss success.
Losing weight, like any task you undertake, requires that
you have dedication and motivation to succeed. This
means you need to get your head in the right place.
GETTING INTO THE RIGHT MIND SET
Believe it or not, there is a psychological factor that
comes into play when you’re trying to lose weight. We
like to compare it to the “rah rah” factor that you
sometimes need to succeed in sports.
Look at your weight loss as your own personal sporting
event. Just as you need to know the rules of the game as
well as the basics of performing that game in sports, you
also need the right information in your diet to make it
effective.
When you have all the tools you need, you can become
an excellent performer in almost anything you try in life.
One of these tools is the right frame of mind. The right
frame of mind will give you motivation, commitment,

and the skills you need to overcome the obstacles that
you might face along with temptations and distractions.
Think this sounds a little too “new age” for you? Think
again! When you have the right psychology during your
weight loss journey, you will make your weight loss fun,
easier, more exciting, and be able to develop changes
towards a healthier lifestyle that will stay with you
forever.
Your mindset controls your behavior, actions, and
thoughts. As people grow, they develop habits and
associations that govern their life. Most of these habits
are controlled by our sub-conscious and we are generally
unaware of them.
However, your subconscious could also sabotage your
efforts
– also while you unaware of them. This can be
detrimental to your weight loss attempts.
The right mindset entails using various techniques and
strategies to control your behavior by monitoring your
thoughts and actions. When you obtain this mindset, you
will be better equipped to replace the old habits and
associations that formed your thinking in the first place

with new and more positive habits that will enable you to
lost weight and be happier while you do so!
Developing the correct mindset doesn’t occur overnight.
It take a little bit of effort, but in the end, it is well worth
the time you’ll spend doing so. You will have to regularly
monitor your progress and behavior. Sometimes it will be
easy – at other times, it won’t. The good news is that
there are some easy ways to begin to put yourself into
the right mindset.
1. Write your goals down – tell yourself what weight
you want to get to. While you’re at it, write down any
other personal goals you might have as far as your life in
general. Since you’re undertaking something as huge as
losing your extra weight, you may as well also focus your
efforts on improving other aspects of your life while you
have the motivation and drive.
2. Be specific about what those goals are. When you
generalize your goals, you are trivializing them. Your
goals ARE IMPORTANT. Make them important!
3. Assign yourself a deadline. You want to lose weight.
You want to do it by Christmas, or your wedding, or the
next class reunion. When you assign a deadline, you give

yourself a goal to work for, and like we said, your goals
ARE IMPORTANT!
4. Make those goals measurable and achievable. Don’t
think TOO big or try to undertake more than what you
are capable of. If you need to lose 100 pounds, don’t
expect to do it in a few weeks. Give yourself enough time
to do so in a healthy manner. You could also try to break
the goals down into easier increments. Tell yourself that
you will lose 10 pounds over the next month. Then tell
yourself the same thing the next month. Eventually,
you’ll reach that goal and feel the satisfaction of being
lighter than you were before.
5. Focus on those goals everyday. Post them on your
refrigerator. Write them in your date book. Put a
reminder on the visor of your car. When you focus on
your goals, you will keep them in mind all the time and
when they are first and foremost in your mind, you will
be well on the way toward achieving them.
6. Be committed to those goals – at all costs. There’s a
reason why you want to achieve those goals. When you
are committed, those goals become the focus of your
mind and they will be much easier to realize.
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The battle with our metabolism as we age can’t be
denied. Our metabolism, which transforms our food into
energy, slows down with each passing year. If we don’t
adjust our eating habits and our exercise to compensate,
we slowly add
additional pounds. We may feel betrayed, but the reality
is we’re going to have to change some habits in order to
maintain our weight.
If you take things one step at a time, there are basic
steps that can be adopted. Stop telling yourself, “I just
can’t do it.” You can coax yourself into a new habit of
healthy eating.
Developing a psychology towards weight loss will help
you achieve you goals and realize success. Aim high, push
yourself to become the type of person you want to be
and live the life that you want and deserve. We are not
given the power of dreams without the power and ability
to achieve those dreams. It’s time to start – RIGHT NOW!
WHAT ABOUT THOSE DIET COMPANIES AND
FAD DIETS?
We’ll start out here by saying unequivocally that we think
that many of these companies such as Jenny Craig and

Weight Watchers have their definite positive aspects.
They give people a way to lose weight in a healthy
manner by providing foods you can eat that will meet
recommended caloric intakes. They also give support and
advice along the way as you lose weight.
Their downfall is that they can be quite expensive to join
when you factor in the cost of membership along with
the food. Many of these companies require you to buy
their own pre-packaged food for all meals, and that can
get quite costly. They are a good option for those of you
who can well afford their plans and can stick to them.
There are also many, many fad diets that have popped
up over the years that promise rapid weight loss as long
as you stick to their recommendations. Some of these fad
diets,
however, can be dangerous, and they should be carefully
evaluated before they are undertaken.
One such diet is the low carb option such as the Atkins
Diet Plan. While many people have been able to lose
weight using this plan, others have reported some
serious health concerns about this.
Low carb diets can help you lose weight quickly, but
keeping that weight off becomes much more difficult

once the diet isn’t followed faithfully. Because of the
requirements of the diet – high protein, no “white
foods”, etc. – you will be eating foods that are generally
high in fat which can raise cholesterol levels.
Some of the claims made by people who advocate low
carb diets just don’t hold up. Because of the nature of
the diet plan, you will lose weight quickly by cutting out
carbs, but you won’t be able to keep it off once you re-
introduce those carbohydrates back into your eating
plan. In fact, the longer you are on a low carb diet, the
more quickly you will re-gain your old weight.
Carbohydrates provide a way for your body to convert
food into energy. By keeping them out of your diet, you’ll
notice a lowering of your energy level, and your muscles
will lose their tone becoming softer and flattening out.
Also consider that these types of diets recommend that
you eat a lot of protein which would be mostly meats
and fish.
Many of these foods are high in fat. Eating a lot of fat can
contribute to health problems like heart disease, high
blood pressure, and some cancers.
Yes, low carb diets can help you lose weight quickly, but
know completely what you’re getting into before you

start. A good diet plan will balance out all the things your
body needs to operate efficiently in terms of food and
the benefits of those foods.
You may also be considering one of the many “fat
burner” pills out there advertised everywhere. It seems
like everyone time I turn on the television, I see a
commercial showing people who’ve lost 100 pounds in
just two weeks and now they can parade around in
swimsuits on national TV
• all with the help of the amazing diet pill they’d been
taking.
Unfortunately, there are many poor performing or fake
products out there. Some weight loss pills contain
dangerous chemicals or have large amounts of caffeine
that make you jittery and feel out of control. On the
upside, if a drug is found to be dangerous, the FDA will
work quickly to make sure it is banned from future sales.
This happened in 2003 when the FDA banned products
that contained ephedrine after it was found to be at least
partly responsible for the death of a prominent athlete.
Weight loss pills work in different ways. Many are
appetite suppressants containing phenylpropanolamine
or caffeine.

Weight loss pills work in different ways.
Some claim to increase your metabolism thus increasing
the body’s ability to burn fat while at the same time
causing you to feel less hungry. Other pills say they can
block the body’s ability to absorb fat or help you lose
weight by removing fluids from the body. These pills
contain a diuretic or laxative and have only short term
results.
When researching ingredients, always look for results
based on double blind, placebo controlled human
studies. Note the amount of each ingredient tested, and
ensure this amount is used in the products you’re looking
at. Finally, choose a product that uses only natural
ingredients and where possible, stay away from
stimulant based fat blocking formulas.
It’s very important for you to consult with your doctor
before you start taking any kind of diet pills – even the
ones that claim to be all-natural. This is especially true if
you have a
medical condition. Taking these pills could interact with
medication you are already taking or it could aggravate a
previous condition such as anxiety disorders.

Some Diet pills can be addictive, so take caution when
beginning their regimen. Follow the directions for
dosages exactly and be aware of any possible side
effects. If you experience any of the following symptoms
while taking diet pills, stop taking them immediately and
consult with your physician:
- Anxiety or nervousness
- Irritability
- Insomnia, restlessness, or hyperactivity
- High blood pressure
- Tightening in the chest
- Heart palpitations
- Fever
- Dry mouth
- Excessive headaches
- Dizziness
- Blurred Vision
- Profuse sweating
- Menstrual cycle or sex drive disturbances

Because diet pills can be purchased online and over
the counter, it is up to each individual person to use
them correctly. Some people stupidly take more than the
recommended dosage in hopes that it will speed up the
weight loss, but this is very dangerous! You can overdose
on stimulant based diet pills which can cause tremors,
breathing problems, convulsions, renal failure or heart
attack.
If you find a good quality weight loss supplement
with no side effects, it can certainly help you lose weight
by boosting your initial efforts and giving you the results
and motivation to keep going. Just do so cautiously and
follow the
manufacturer’s instructions exactly in order to keep
yourself safe. Even if you do take weight loss
supplements, you will still have to make modifications to
your diet and introduce exercise in order to lose weight.
Many people think they can eat whatever they want
when they take these pills, but that’s just not the case.
Remember, these products are called supplements.
And remember that nothing takes off weight and
keeps off weight like a sensible, balanced diet and
exercise. Plus, no pill will help you make the emotional

and lifestyle changes that you will have to make in order
to lose those extra pounds.
GETTING STARTED
You can lose weight in many ways. Sure you could go
the supermodel route and starve yourself, but who
wants to do that. There are a few things about dieting
and weight loss that most experts agree upon in general.
First, you need to drink a lot of water. Most
individuals don’t drink nearly enough water. Colas and
coffee don’t count!
Yes, you really should drink eight 8-ounce glasses of
water a day - maybe more, depending on your weight.
Water is a natural appetite suppressant. If you drink
a full glass of water before beginning your meal, your
stomach simply doesn’t hold as much food.
No, you will not gain weight from drinking a lot of
water. It’s when you don’t drink enough water
throughout the day, your body gets dehydrated. When it
does finally get water, it holds onto it and stores it for a
future need. That’s when we feel swollen, and bloated
with water weight.

However, if you give your body enough water on a
regular basis, it releases it naturally. Drinking enough
water gives you the benefit of hydration and fullness.
You should always eat a balanced meal. This might
be the one thing we learned in elementary school that
we really can use in our adult life – the basic food groups.
Proteins and carbohydrates are essential to a
healthy meal. Carbohydrates are the main source of
energy in our diet, and proteins burn fat. At a bare
minimum, each meal should consist of a protein and a
carbohydrate.
DO NOT skip meals. One of the worst things we can
do, in our attempt to lose weight, is to skip a meal. I’ve
seen it countless times: Motivated to lose weight, an
individual decides to eat just twice a day. But your
metabolism needs the consistency of regular meals. With
erratic eating schedules, the body thinks it’s starving. So,
everything it takes in – it stores as fat to be used for
energy.
Finally, exercise. You just can’t lose weight when you
maintain a sedentary lifestyle. People who exercise live
longer and feel better. And, they lose weight quicker.
But, keep it simple.

Thomas Jefferson said, “The sovereign invigorator of
the body is exercise, and of all the exercises walking is
the best.”
It’s never too late to get in shape. We’ll give you a
whole separate section on exercise, but you don’t have
to join a gym and become the next famous body builder.
There’s plenty of ways you can get enough exercise to
aid in your weight loss efforts.
Of course, there is a simple formula to help calculate
weight loss: consume fewer calories than what you burn
every day. For example, if you consume 2000 calories per
day and you burn 2500 calories per day, you will lose
weight.
You might just say "Why don't I just cut down on my
calories intake considerably, hence I don't really have to
burn many calories to lose weight?" Well that would be
starving yourself and is not a good idea at all. This will
make you weaker, hungrier and you will eat quite a lot
after.
Your body needs food and calories to get energy.
You need to eat enough so as not to starve yourself and
be able to burn these calories and more after. On the

other hand, if you burn out the exact same amount of
calories that you take, you will stay the same.
The secret to losing weight without going hungry is
to make the right food choices. You need to choose foods
that are low in calories but can satisfy your stomach so
you don't become hungry.
We found a very interesting study that illustrates
how the way we eat affects our weight. It was performed
by New Zealand’s University of Auckland in 1999.
The researchers divided male participants into three
groups. Each group was put on a diet with different fat
percentages (their total daily calories were composed of
60, 40 or 20- percent fat) but no calorie limits. The men
were told to eat as much they wanted from the food
choices they were allowed.
As expected, the men eating the 20-percent fat diets
lost weight because they were consuming fewer calories.
Fat contains nine calories per gram compared to four
calories per gram for carbohydrates or protein.
Therefore, the more fat a food contains the more
calories it will have. However, in spite of the lower
calorie diet, the men in this group were not at all hungry.

What the researchers discovered was that the men
in the low-fat group unconsciously compensated by
choosing foods that weighed the same as the men in the
higher-fat groups and, therefore, were not hungry.
What this suggests is that the weight of the food you
eat may play a more important role than fat or calories in
satisfying your hunger. In other words, you may not need
to eat high-calorie or high-fat foods to feel full but your
stomach has to feel the weight of a certain amount of
food.
There are several other studies suggesting that
people tend to eat the same weight of food daily,
regardless of the fat or calories that the meals contain.
It's almost as if your stomach has an internal scale with a
pre-determined weight that has to be reached for you to
be satisfied and not hungry.
This may explain the rationale behind drinking a
glass of water or having a bowl of soup before eating to
cut down on your appetite. It may also explain why
people can go on a low fat diet and yet gain weight if the
majority of their food choices come from starchy food
that is highly processed and low in fiber.

You can eat many slices of fluffy white bread before
you feel full while eating two slices of whole wheat multi-
grain bread already makes you feel like you swallowed
the whole loaf.
Eating high fiber foods like oatmeal helps you eat
fewer calories (seven ounces of oatmeal only has 120
calories) without going hungry.
When first starting a lower calorie diet, a quality
weight loss supplement may help curb your initial
hunger feelings and balance your blood sugar levels to
avoid cravings for sweet, starchy foods.
So how do you choose the right foods?
WHAT TO EAT
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If you are trying to lose weight, choose food based
on their weight-to-calorie ratio. You want to eat food
that weighs a
lot but has few calories and avoid food that is light in
weight but hefty in calories.
Fruits and vegetables are the big winners in the
heavy weight-low calorie department, according to Tufts

University. They weigh a lot because of their fiber and
water content and yet do not have many calories. For
example, one cup of cantaloupe or 'melon' weighs 5.5
ounces but only has 56 calories. A cup of cooked spinach
weighs six ounces but only has 42 calories.
Now, compare that to six cups of buttered popcorn
that only weighs three ounces and contains 420 calories
or, even worse, one ounce of potato chips that has 152
calories (if you ate four ounces, you would be inviting
608 calories to feel at home in your fat cells). That's what
I call "small but terrible".
Most snack food doesn't weigh much but sure have
a lot of calories. This means you can eat a lot of them
without feeling full and without realizing it take in many
excess calories that you don't need.
Most cookies weigh ½ ounce and contain 50 calories.
Eat six cookies and you only have three ounces of weight
but you've racked up 300 calories. 1.5 ounces of a
chocolate bar contain 220 calories. A small croissant only
weighs two ounces but has 230 calories.
According to the New Zealand University study, food
that is light in weight but high in calories is probably the
worse kind of food to eat if you are trying to lose weight.

It's sort of like 'double jeopardy' - you are still hungry but
you have already eaten many calories.
Choose lower-fat choices of the same weight food.
There can be a world of difference between the caloric
consumption of two people eating the same weight and
type of food. How is this possible? Easy, if you consider
the way the food is cooked or prepared.
Here are some examples (all of them weigh 3.5
ounces). Boiled potatoes have 62 calories compared to
french fried potatoes with 328 calories. Sardines in
tomato sauce contain 127 calories while sardines in oil
have 372. Tuna flakes in water have 95 calories while
tuna flakes in oil have
309. You get the picture.
Avoid the "light weight-high calorie" way of dieting. I
know many people who don't want to eat regular sized
meals because they think that if their stomach feels
heavy, they are eating a lot of calories. Therefore, they
think that by eating something light like crackers, they
will lose weight.
What they don't realize is that just because a food is
light doesn't automatically mean it contains few calories.
One could easily eat nine crackers (420 calories) and still

not feel full because nine crackers only weigh three
ounces. Believe it or not but you could have a satisfying
meal of ½ cup steamed rice, a cup of cooked spinach, a
small piece of fish, and a cup of cantaloupe for less
calories.
This complete meal would weigh a satisfying 18.5
ounces and only "cost" you 378 calories. By making the
right food choices, you can cut down on unnecessary
calories without starving yourself and feeling deprived.
1. FORBIDDEN FOODS FOR WEIGHT LOSS
2. GROCERY SHOPPING FOR YOUR DIET
3. EXERCISE AND WEIGHT LOSS
4. ONE EXERCISE ROUTINE
5. TONING EXERCISES
6. EXERCISES FOR CELLULITE
7. WALKING FOR WEIGHT LOSS
8. OTHER FORMS OF EXERCISE
9. COUNTING CALORIES
• YUMMY RECIPES
1. Breakfast

The weight loos manual | Fitness | Health

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