YOU can do it!
Permanent weight loss
is not a diet, it is a lifestyle!!!
Our proven scientific method will help you loss unwanted pounds in
eight simple steps.
Step 1
You didn't put it on all in one day, so don't think it will all come off in one day.
Many weight loss programs will get a quick loss in the first few days then you level off and stop lossing. We are composed of water, muscle, and fat. Many programs get quick loss by causing water loss, however as soon as you rehydrate the weight is back. The trick is to lose fat. The only way to lose fat is to burn it up in the cell. If you just cut calories you will lose muscle tissue as well as fat and in the long run you will end up heavier than when you started your diet.
In our program we show you how to lose one pound a week and still live a normal life. That's over fifty pounds a year! Optimal body fat for a man is under 17% and for a women under 21%. You can buy scales that show percent body fat at Wal-Mart or other department stores. They use bioimpedence which is good for what you want to know.
Our step one is to work toward one pound per week. I would suggest that you don't weigh yourself everyday. When you do weigh yourself try to do it at the same time of day. At first you will find very little change as your water content varies and so will your weight.
Step 2
Change your fat intake. All fat is not the same.
Saturated fats are hard at room temperature and are primarily from animal products. They are also the precursor to aranchadonic acid which play a role in omega 6 ecosinoids. (more on them later). If these are not burned right away they will add weight pound for pound.
Trans fats are the new kid on the block. They are man made and the body has a zero tolerance for them. If you will simply reduce your intake of this one fat you will loss weight over time. They are in about 40% of all processed foods. Read the label, if it says partially hydrogenated, it contains trans fats. Most all deep fried foods contain trans fats. Not only will these little villains cause you to add weight, but they also have proven links to heart disease. New FDA labeling laws require this info on the label by 2006. There is a lot of very solid research that supports the problems with trans fats. The reason they are everywhere is because they will not spoil and add to the shelf life of processed foods.
Monounsaturated oils are the best for cooking. Olive oil is the most popular. Extra virgin has a stronger taste, which is good in some things. I prefer the light olive oil as it works well and doesn't affect the taste much.
Polyunsaturated fats (PUSF) include your vegetable and seed oils. they are rich in both omega 6 and omega 3 essential fatty acids. Omega 6 has a much longer shelf life and therefore is used a great deal. Omega 3 will spoil very quickly if not refrigerated. Because of this it is used very little. Our body, however, needs both of these essential fatty acids (EFA's) and prefers them in a 1:1 ratio. Most of our diets today in America are more in the order of 15:1 in favor of Omega 6. Omega 6 derivatives tend to cause inflammation or pain. Omega 3 tends to reduce inflammation or pain. The NIH suggests that most of the things we take, asprine and other pain killers for, are the direct result of this imbalance. (click here for more information on EFA's balance and free software to help balance them) One of the main parts of our program is to supplement your diet with fresh ground flaxseed, which is the best plant source of omega 3. The flax seed is much a more stable form of omega 3 as it is ground just before use. If you use flax oil it should be in a dark bottle, be refrigerated, and as fresh as possible.
Step 3
Most diet programs have you watch your calories very
closely. It is true a pound of fat is equal to about
3500 calories. Portion control is important. The key
is to avoid calorie dense foods. You can eat all the
veggies you want. Fruits are good but be careful of
real sweet fruits. If you eat unprocessed foods
you will seldom over do the calorie issue. If you try
to loss weight by just reducing your caloric intake
it will not work in the long run as you will loss muscle as well as fat and it is the muscle that will eventually burn the fat. By raising the metabolic rate you will burn more calories for the same effort. Two simple ways to do this are to drink two 8 oz. glasses of water when you first get up. This stimulates the body to release adrenalin which will raise your metabolism for most of the morning. The second thing to do is to exercise in the morning. A good brisk walk and some resistance exercise. Step three in summary is watch your caloric intake and up your metabolic rate. (Click here for exercise suggestions)
Step 4
As we mentioned above you need resistinance exercise at least 3 times a week, however, 5 times is better. What you are trying to do is build more muscle. The more muscle you build, the more fat it will burn and that will be a big factor in the permanent weight loss. In order to build muscle you must exercise that muscle to it's limit. For example, if you are doing situps you need to do all you can, if you are lifting weights you need enough weight to achieve your limit. If you were to use a five pound dumbbell you would have to go a good while before you couldn't do any more. If you used ten pounds it would not take very long. A word of caution, don't start with more than what you can do very comfortably. If you don't exercise you will not be able to break your set point. Your set point keeps you from losing additional weight once you reach a certain level. Step four summary is you need to build muscle.
Step 5
Reduce simple carbohydrates. Any time you eat sugars the body will release insulin which is the fat storage hormone. I have a whole page on glycemic index and glycemeic load. (click here to go to glycemic index page). Many of the sport drinks have over 5% sugar which will actually inhibit hydration. Just plain water is better. Soft drinks may have a much as 12 teaspoons of sugar each. It is nothing more than liquid candy! They also have a very low ph which acidifies the body. Tests have shown softdrink to reduce bone mass. They also dehydrate the body and can cause kidney damage.
The plant stores it's fat as starch. Humans do not have the ability to store starch so it must be converted to sugars. While this does require energy it still ups your tryglicerides which are just waiting to be put into adipose tissue if they are not needed for fuel immediately.
Eating complex carbs will give you the energy you need without spiking your insulin. You can eat all the vegetables you want. The Bible says of these you may freely eat.
Step five in summary is to reduce simple carbs and replace them with complex carbs.
Step 6
Increase the fiber in your diet. This goes along with step five. There is no fiber in animal products. Fruits and vegetable are good sources of fiber. When you visit the pharmacy section of Wal-Mart or any super market you will find a section dedicated to fiber. Several of them will be flavored (with sugar) psyllium seed husks. Most of this psyllium seed husks are imported from Eastern Europe. They have no nutrients. I suggest that you would use fresh ground flax seed as it has both soluble and in soluble fiber as well as one of the finest sources of lignins which are a rich antioxidant for the colon. They are a good source of plant protien as well with 16% protien. They are the ricest plant source of omega 3 oil with 3 tablespoons of ground seed equal to 1 tablespoon of oil, a recommended day supply.
Step 6 summary add at least three tablespoons of ground flaxseed to your diet.
Step 7
Your chance of success is greatly improved by creating a team to work with. I recommend at least three people. If you just have one person you meet with there will be things that come up and you will eventually fail. It is even better if you can have three seperate groups that you meet with. We will work with you to develop teams. Summary of step 7 is don't try and go it alone, get with a team.
Step 8
It is very important to maximize your nutrient and antioxidant levels. Due to our agricutlural system much of our produce today doesn't have the nutrient content that they had a few years ago. Some research suggests it is possible for fatty acids to break down in the body if the antioxidant levels are not high enough. Research was done in Canada on over 500 multivitamins and it was found that well over 75% did not meet the minimum standards. I recommend that you consider only pharmacuetical grade suppliments. USANA Health Sciences offer a top quality multivitamin with a balanced formula which focuses on the optimum level of vitamins rather than just RDA levels. We are able to provide you with a 25% discount on an autoship basis. Fill in form below for information.
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Our program offers you a proven system to improve your health and your wealth. Please feel free to contact me by e-mail at pproctor@wlmin.com
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