The Tortoise Diet

The free version of the final solution diet

T Wood 2014 Who Shares Cares You may share this book with anyone you wish as long as no alterations are made you can share the link http://www.scribd.com/doc/212419432/Tortoise !iet "n #acebook$ Twitter or anywhere else you wish. % recommend you use a &'( shorten like bitly.com. You can also copy and share the book directly pro)iding you download the latest copy *rom the link abo)e ----------------------------(osing weight and keeping it o**$ is really +uite simple with the right attitude and approach. ,ll you need is consistency. %* you consistently$ keep doing the right things$ and a)oid doing the wrong things. You will lose weight and once it-s o** it will stay o**. %t-s about making the right decisions or choices day in day out and that what this book is all about teaching you how to make the right decisions and helping you lose weight and keeping it o**. The Tortoise !iet can be broken down to a simple three part *ormula with the *ollowing acronym T.(.T (.Y.( ..T.% let-s look at each part in turn.

Think Like A Tortoise

The *irst part o* the *ormula is think like a tortoise. % bet you-re thinking this guy is cra/y$ well please 0ust bear with me *or a *ew minutes it will all make per*ect sense 1 promise. %-m not talking about 0ust any$ young tortoise about town 1 heck no$ some o* those guys are 0ust plain stupid.

%-m re*erring to ,esop-s wise old tortoise$ o* the *amous race. 2e all know ,esop-s *amous *able 3the hare and the tortoise4 The arrogant boast*ul hare challenges the wise old tortoise to a long race. ,s soon as they start$ the hare dashes o* at a *erocious pace. 5e +uickly becomes e6hausted and stops *or a nap 1 gi)es up. 7eanwhile the wise old tortoise$ 0ust plods along at an un)arying steady pace plod$ plod$ plod.... 5e soon pasts the sleeping hare and goes on to win the race$ the pri/e and all the accolades. There are se)eral )aluable lessons to be learned *rom this one simple *able and the one we-re concerned with$ is learn to pace yoursel*. (earning to pace yoursel* is an important li*e skill in many areas and is particularly important when it comes to losing weight. 8ace is the down*all o* too many dieters. 7any people become *rustrated with their weight and start looking *or a new diet. The problem$ is in their eagerness to lose weight most people look *or a way to lose weight in *astest possible time. 7ost o* the diets that promise and occasionally deli)er rapid weight loss$ are *ar too harsh and restricti)e. ,nd the most likely outcome is most dieters will drop out and come o** their diet$ +uite early on. , *ew o* course will persist and reach their goal weight and then come o** the diet and that-s when the real problems start. , harsh and restricti)e diet$ gi)es the body +uite a scare and in order to protect itsel* goes on a massi)e *at grab all the weight and more 0ust comes back 1 o*ten in terri*yingly short time. .ome people 0ust carry on like this year a*ter year. ,nd$ the more success*ul they are at losing weight initially the *atter they become. The Tortoise !iet is less harsh and restricti)e than most harebrained diets. ,nd as such is much easier to stick to and the weight doesn-t come back.

9ecause it not as harsh and restricti)e there no need to 3come o**4 the diet. "nce you ha)e reached your goal weight and a calorie de*iciency is unnecessary you can 0ust rela6 a little and let it morph gently into a sensible healthy li*elong eating plan. "* course it-s slower than the rapid weight loss diets which at *irst glance seem to hold so much promise. 9ut the real issue is not how *ast you lose weight but$ the *act that once it's off it sta s off! % know your wondering how slow: %s it worth it: 2ith the Tortoise !iet you can e6pect to lose 1 1;lb per week 1 maybe 2lb at a stretch. <ot too shabby when you only ha)e to lose each lb 0ust once

,bo)e you can see a simple graph *ollows the e6perience o* two *ellow dieters the hare brained 7r. 9lue and his *riend the budding tortoise dieter 7rs 'ed. 7r. blue$ with great personal sacri*ice reaches is goal weight =green line> +uickly$ but then come o** his diet. ,nd$ begins to put weight back on$ +uickly passing 7rs. 'ed who-s on her slowly$ but surely on her way down. 7r. 9lue then$ starts the ne6t *ad diet. This time he doesn-t +uite get his goal it-s 0ust too hard and he gi)es up. 5e )ery +uickly passes 7rs. 'ed =who-s *eeling )ery smug> on his way back up. Then starts a new diet =the latest *ad> and again is initially success and then 0ust short o* goal weight gi)es up because it-s too hard and starts gaining again. ,s we go o** the edge o* the time line he has started diet number three and is on the way back up 1 *or how long: 7eanwhile 7rs. 'ed has reached her ideal weight and is managing to keep it +uite easily. "nce it's off it sta s off # she-s )irtually gloating. 7rs. 'ed$ despite obser)ing 7r. 9lue initial success managed to keep

her tortoise head and is now much happier and healthier. "?. so the graphs a bit crude$ but you can clearly see the di**erence between the typical hair brained dieter and the tortoise dieter. Which $ould ou rather %e& That-s it T(T$ think like a tortoise and pace yoursel*. To keep on track % suggest you use one o* my simple yet power*ul tortoise trans*ormation techni+ues. .imply *ind a copy o* 3The tortoise and the hare4 online$ written$ audio$ or )ideo$ and read/play it e)ery morning$ when you get up$ and e)ery e)ening$ be*ore you go to sleep. This will help you instil a power*ul new mindset which will put you on the path to permanent weight loss. 'ee like a tortoise % was going to lea)e this techni+ue *or paying customers but$ due it simplicity and sheer power % ha)e decided to co)er it brie* here. , while ago$ % disco)ered a simple way to anchor new sel* talk$ +uestions and mindset to simple e)eryday tasks. %t works like this choose an e)eryday task. % ha)e picked peeing because it-s something we all do daily and i* you take my ad)ise on drinking more water you will be doing e)en more o* it. ,ny simple daily task will howe)er$ do getting dressed$ walking the dog or blow drying your hair. 2hilst peeing deliberately put yoursel* in the mindset o* the smug tortoise. Think o* the bene*its o* thinking like tortoise and how great it will *eel to lose all your weight while e)eryone else is still going on e)ery hair brained diet that comes along. ,*ter a couple o* days$ you will automatically go into your tortoise mindset as you soon as you begin your chosen task. %* you pick something you do se)eral times a day you will be contentiously reminded to think like a tortoise.

'ight that leads us to the ne6t part o* the *ormula (.Y.(

Love (our Liver

%* % were asked to sum up the secret to weight loss in 0ust three words they would be love our liver! There are se)eral key di**erences$ between those how constantly struggle with their weight$ and naturally thin people. The main and most important physiological di**erence is the state o* the li)er. Typically o)erweight people$ ha)e an unhealthy or dys*unctional li)er$ whereas thin people ha)e a healthy *ully *unctioning li)er. <ormally a direct correlation between the degree o* an indi)idual-s obesity and the state o* their li)er is )ery apparent. The li)er is the body main chemical and deto6i*ication plant and per*orms thousands o* essential processes which keep us healthy and ali)e. The three that most concern us are: )at %urnin*+ it-s your li)er that regulates the metabolism o* *at in your body. %* you ha)e a healthy li)e you will burn *at e**iciently and i* you ha)e an unhealthy li)er *at metabolism will be )ery poor. ,s your li)er regains its health you will start burning *at *aster and *aster. 5owe)er trying$ to lose weight with unhealthy li)er is like: Tr in* to start a fire $ith da,- ,atches in the -ourin* rain! %* you ha)e e)er been on a low calorie diet and instead o* losing weight$ you 0ust ended up *eeling tired hungry and depressed all the time. %t-s because your li)er wasn-t able to kick start the *at burning process re+uired. To co)er your calorie de*iciency. %t-s a *act that nearly all$ obese people ha)e dys*unction li)ers. The bottom line is i* you want to lose weight you ha)e to get your li)er up to par.

.ile -roduction+ the li)er produces 2 1 3 pints o* bile e)ery day. 9iles main *unction in )ertebrates is to aid in the breakdown and absorption o* e6cess *ats in the blood steam as it passes though the bile ducts. %t-s then pumped into the small intestine and$ pro)iding you ha)e su**icient *ibre in your diet$ is e6creted. Yes a healthy li)er literally pumps *at out o* your body e)ery day. Deto/ification+ as you probably know your li)er is the deto6i*ication plant o* the body and it-s )ery di**icult to lose weight. %* your li)er is to dys*unction to deal with to6ins or i* it-s o)erwhelmed by the sheer number o* to6ins entering or$ being produced by your system. %* your li)er$ is working to hard trying to deto6i*y the body it cannot per*orm it-s other *unctions$ including *at burning and bile production$ e**iciently. ,lso e6cess to6ins$ your li)er cannot deal with are rendered harmless. 9y gi)ing them a *atty coating and storing them out o* harm-s way 1 especially around your middle. %* you bloodstream is *ull o* to6ins$ common sense tells us that@ the body will be )ery reluctant to to6in packed body *at$ and release yet more to6ins into the bloodstream. ,nd that-s why my number one weight lose tip is lo)e your li)er$ and take action by getting online and learn what lo)er li)er lo)es and what it hates. %* you do this and$ then *ocus on getting most o* your calories *rom the *oods your li)er lo)es and cutting down se)erely on those *oods that cause it the most problems. You will lose weight and it will stay o** 1 pro)iding you burn more calories that you consume. You will *ind basically that your li)er lo)es whole natural *oods like@ *ruit$ )egetables$ whole grains$ nuts and seeds$ *ish$ lean meats and low *at dairy products. ,nd hates$ 8rocessed *oods white *lour and sugar and processed *ats$ high *at *oods$ and alcohol. 8lease be aware that all the *oods your li)er lo)es$ are e6actly the same

as the low calorie nutritiously dense *oods$ any decent dietitian would prescribe *or weight loss 1 two birds one stone. Your 0ob is to be more precise$ at the conclusion o* your research you should: 1. 5a)e a list o* all thinks your li)er lo)es. 2. 5a)e a list o* all thinks your li)er. 3. ?now which *oods to concentrate on and which to minimise 4. 5a)e a common sense plan *or dealing with any common to6ic chemicals you may encounter. ,lternati)ely$ you can buy the *ull )ersion o* 3the Tortoise !iet4 To lose weight you will ha)e to burn more calories than you consume$ weight can-t 0ust disappear. %* you concentrate on the low calorie nutrient dense *oods your li)er lo)es. This will be easy because your body will be getting all nutrients it cra)es without the e6cess calories associated with too much 0unk *ood. %* your li)er is se)erely dys*unctional you may ha)e to nurture it *or a couple o* weeks be*ore you start to burn a signi*icant amount o* *at. 9ut don-t despair any e6cess water your carrying$ and any bloating you ha)e$ will o*ten )anish in the *irst *ew days. You need to think like a tortoise$ and 0ust keep mo)ing *orward$ as your li)er gains in health it will start burning *at *aster and *aster. The best way to speed things up is to keep mo)ing 1 e6ercise. ,lmost any *orm o* sustained e6ercise is good and will burn e6tra calories. 2alking and running are e6cellent and well with the capabilities o* most o* us. 5ydration$ is also o* paramount important su**icient water is essential *or all the bodies metabolic *unctions. You should aim to drink around two litres o* pure water e)eryday$ and the best way is to start when you wake up and then take small amounts throughout the day. A6cess co**ee$ alcohol$ and soda =e)en diet> should be a)oided.

You need to work at de)eloping a li)er conscious. ,nd$ ne6t time you go to the supermarket or grocery store you use a )ariation o* the pee like a tortoise trick to do that. 2hen you pick up a basket or trolley ask yoursel* a +uestion like@ 3what would my li)er like *or tea4: ,nd$ continue to do so as you shop. 8ro)iding you ha)e done your homework your get the right answers. ,*ter you-)e done this a *ew times the process will kick in automatically and$ you make wise choices or at least be aware when you make bad ones. That doesn-t you can-t buy a little treat occasionally 0ust make sure your tipping the scales in the li)ers *a)our. That-s really it$ in a nutshell. To lose weight you ha)e to 0Think like a tortoise1 and 0Look after our liver1! 2hat could be simpler$ accept o* course you ha)e to 0Stick to it1 which is the third and maybe most important part o* the *ormula.

Stick to it
3The Tortoise !iet4 is one o* the easiest e)er diets to stick to. &nlike many harsh and restricti)e diets$ there are no compulsory or *orbidden *oods. ,nd i* the principles are *ollowed correctly all the bodies nutritional re+uirements will be meet$ within a reasonable calorie intake allowing room *or steady weight loss. 5owe)er many people struggle to lose weight on e)en the best o* diets because they are hard wired to stay o)erweight. 7ost people who really struggle with their weight ha)e been programmed to make poor decisions and bad choices. %* your subconscious setting or programs are in congruent with your desire to lose weight it will be )ery di**icult *or you to stick to e)en the simplest o* diets. The -o$er of decisions !o you know$ how you reached your present condition: %-ll tell you$ your current circumstances are the sum product$ o* all the choices you ha)e

made up until this point. A)ery *ork in li)es- path$ and e)ery decision made$ those you-)e agoni/ed o)er and those that seemed to be almost instincti)e$ and made with little conscious thought$ has made a di**erence. .ome decisions are more signi*icant that others$ but they all count. 2hat you weigh today is a direct result o* past choices you made about@ whether to eat cake or salad$ !rink another beer or not$ go *or a walk or watch TB$ take up karate or knitting ,nd what you weigh$ in the *uture will be a direct result o* choices not yet made. %* you-re o)erweight and unhappy 1 why else would you be reading this: %t-s because in the past you ha)e made more bad choices than good ones. %t really is that simple. .tart making better decisions today$ and a thinner to tomorrow is 0ust around the corner. "r is it: The *irst step towards a thin *uture is accepting that it-s our choices or decisions day in day out that decide our le)els o* *itness and our weight. !i**erent decisions and actions lead to a di**erent outcome. "ur consistency o* action shapes our li)es and our bodies. 'enowned hypnotist and <.(.8. pioneer 7ilton 5 Arickson told his students that most o* their li)es were unconsciousl deter,ined. 2hen % *irst read$ this % didnCt want to belie)e it. % thought it meant that my whole li*e was predetermined and the best % could achie)e was some kind o* calm acceptance$ a way o* rolling with the punches. ,s % learnt more % e6perienced a great sense o* relie* and power as a reali/ed that % was mistaken. %t true that many o* our decision are made on auto pilot. ,s we react to the circumstance we *ind oursel)es in using the in*ormation we ha)e on hand. This is the way it has to be *or us to *unction in a complicated and sometimes dangerous world.

The human race would not ha)e made it this *ar i* our ancestors had stopped to mull o)er e)ery decision. %n the early days it was )ery much a case o* see lion2 run2 cli,% tree Aarly man saw the lion =in*ormation> and reacted according to his belie*s that lions are dangerous and lions can-t climb trees. Those who didn-t react *ast enough or who had internali/ed the wrong belie*s didn-t sur)i)e. This auto pilot decisions depend on our subconscious settings or belie*s internalised during our *ormati)e years in animals we call this instinct. A)en those decisions we take the time to mull o)er are strongly in*luenced by our subconscious settings. #or e6ample$ a young woman decided whether or not to go to uni)ersity will be strongly in*luenced by her belie*s$ about the )alue o* a uni)ersity eduction and how certain she is o* her own abilities. #ortunately this doesn-t mean that we-re prisoners o* our belie*s or sla)es to our subconscious settings. Dust like with your washing machine or microwa)e you can change the setting or e)en write your own program i* you know which buttons to press. ,ccepting that it-s our decisions that dictate our *uture and that we ha)e the power to take control o* the whole process is an enormous step *orward. (et-s take a look at some e6amples: #red belie)es@ 5e must all cleans his plate. %t-s not something he thinks about much it-s a belie* that lurks somewhere deep in his mind. 9ut i* he doesn-t eat e)erything on his plate he *eels a bit guilty and uncom*ortable. .o he eats e)erything his new wi*e puts in *ront o* him$ e)en i* he doesn-t *eel particularly hungry. 5is wi*e gi)es generous portions and the pounds are beginning to pile on. "ne day tragedy strikes$ #red-s Erandmother dies. , *ew days a*ter the *uneral #red is reminiscing about the summers he spent at his Erandmother-s house$ as a young boy.

.uddenly he has a eureka moment$ he remembers his grandmother telling him to *inish his dinner and then a *ew moments later saying 3there are children in ,*rica sta)ing you know4 5e reali/es in a *lash that where the guilty *eeling he gets i* he doesn-t clean his plate is coming *rom. <ow as an adult #red can see how ridiculous this is. There is no connection between cleaning his plate and hungry children$ the other side o* the globe. %n the clear light o* day the belie* appears totally ridiculous$ and +uickly shri)els up and dies. #red is now able to push his plate aside when he-s *ull and soon his wi*e starts gi)ing him smaller portions. <ot only does #red start to lose weight$ he also decides to gi)e the money his wi*e is sa)ing on her grocery bill to star)ing children in ,*rica ,nd that-s one way o* changing any belie*s that may be holding you back$ ridicule them. 7any o* our childhood belie*s can be dismissed in this way. ,*ter all you don-t belie)e in *ather Fhristmas or tooth *airy any more do you. .ome belie*s are little more stubborn and need a di**erent approach. Take 7ary$ 7ary has a rule: 3ver one ,ust respect me all the ti,e! This is a pretty intense rule 1 3ver one2 ,ust2 all the ti,e! %t-s also totally unrealistic. <ot e)en the +ueen o* Angland or the president o* the &., can e6pect to be treated with respect by e)eryone$ all the time. The problem is e)ery time someone treats 7ary disrespect*ul she gets upset and when she gets upset she binges on 0unk *ood. .o what can 7ary do: 2ell there are two things she can do one o* which we ha)e also co)ered. .he can also$ tweak her belie* so she no longer get upset to$ some thing like: A)eryone should respect me$ i* they don-t it-s their problem and % should

*eel sorry *or them. The must has become a should which lowers the intensity o* the belie* and she also shi*ted the problem away *rom hersel*. <ow e)ery time someone is disrespect*ul she knows it-s their problem a*ter all she reasons its them who are going to lose all their *riends and be shunned by e)eryone. %nstead o* getting upset she can now *eel sorry *or them or 0ust ignore them. 7ary might ha)e to try this new belie* on a *ew times be*ore it sticks. 9ut because we only tweaked the original and not try to change it completely it should be too di**icult. "* course 7ary-s problem$ is what-s commonly called 3emotional eating4 The sub0ect o* emotional eating and escape strategies is outside the remit o* this *ree )ersion but$ % will gi)e *our ways to o)ercome emotional eating. 1. 'emo)e the upsetting situation. %* your boss is upsetting you remo)e him. "* course your new cell mate on d wing$ might be e+ually upsetting 2. Fhange the way you react to the situation$ so it no longer upsets you. 8erhaps by tweaking a rule like 7ary 3. Fhange your escape strategy. <e6t time your anger$ go 0ogging instead o* getting drunk. 4. (earn to change your emotional state instantly by creating a power*ul anchor. % will be going into this sub0ect in more depth in the *ull )ersion. %n it role as both your protector and ser)ant your power*ul subconscious does it-s considerable best to gi)e you what you want. 8ro)iding what you ask *or is sa*e and within nature-s laws. 9ut the key is knowing where the subconscious gets its instruction *rom and how to rewrite them. 2ell it looks to a special collection o* belie*s called your sel* image to decide what-s best *or you.

2hich brings me to our third e6ample: Tabitha sel* image starts like this %-m a *at la/y coach potato$ who-s good at maths and pre*ers se6 with the light o**. This mean Tabby is prone to snacking while watching the soaps =her subconscious mind is helping her stay *at and la/y> 5as no problems 0uggling the household budget$ but *eels a little uncom*ortable i* her boy*riend suggests a new position which means lea)ing the lights on. 2e-re only really interested in the *irst bit so how does Tabby change her sel* image *rom *at la/y coach potato to something more conducti)e to losing weight. #irst she has to choose a new sel* image. The ob)ious thin and energetic 0ust won-t cut it$ it-s not credible$ especially the thin bit. .he will ha)e to be a bit cle)erer than that. .he needs something credible that will still get her results she desires. 5ow about 3% am a person who respects her body4 close too per*ect. .omeone who respect her body won-t sit on the couch all e)ening stu**ing her *ace with crisps and chocolate would they. .he would eat more healthily and get some e6ercise e)ery day. .o what Tabitha needs to to make this new belie* stick. %s start acting as i* it-s true. 5owe)er her subconscious will *ight back. The subconscious does like change it like to stay in com*ort /one because that-s sa*e. Tabitha must *rom this moment on make her choices *rom the perspecti)e o* someone who treats her body with respect. %* she tries to do with willpower alone it will be di**icult$ maybe impossible. Trying to lose weight with willpower alone is like@ building sandcastles against a rising tide. 2hat she needs to do is use 2ill-s big brother 2hy. <ow i* you ha)e a big enough why you can achie)e almost any how. ,nd$

that-s what Tabby needs to do *ind the big reason why she wants or need to lose weight and then associate it with her new sel* image. 7y ad)ice to tabby$ is to create a list o* all the reasons $h needs to lose weight. Then$ arrange them in order o* importance. Then she needs to pick the top one and create a mental mo)ie. %* her top pick is to be able to walk down the street$ without *eeling ashamed and embarrassed$ about her weight. .he will need$ to make a mental o* hersel* as a slim se6y woman walking down the street$ and getting admiring e)en en)ious. 7aybe getting a *ew wol* whistle along the way. .he needs to keep repeating her new sel* image mantra as she does this 3%-m a person who respects her body4 #or this to be truly e**ecti)e she needs to mi6 in some power*ul emotions and associate$ as much pleasure to the new her as possible. .he needs to *eel se6y$ con*ident$ proud and e)en a little smug. ,*ter during this e6ercise *or a *ew days Tabitha can mo)e on to her second pick and so on. This e6ercise$ is a two *or the price o* one techni+ue. %t will help change her sel* image as her subconscious absorbs the new instructions. .econdly$ it will gi)e her power*ul moti)ation to keep acting as i* and training her mind to make the correct decisions. 2hen Tabitha reach her ideal weight she will automatically adopt a brand new empowering sel* image. % am a thin energetic person who respects their body. 8er*ect. %* you-re o)erweight$ then 0ust like Tabitha you to probably ha)e a pretty negati)e sel* in regard to your body. ,nd you too will need to change it something more empowering. %* you want to stick to your diet and lose weight permanently$ it-s important to identi*y any belie*s that are holding you back and take the necessary steps to change them.

2ith a new positi)e sel* image you to will start make much better choices on a consistent basis 1 on auto pilot. ,nd$ it-s consistency you need$ making good choices consistently will lead to steady consistent permanent weight loss 1 and that-s what you want isn-t it. "kay$ that-s the end o* the *ree )ersion o* the Tortoise !iet$ % bet you-re wondering$ whether or not you need the paid )ersion Yes ha)e you-)e probably guessed there-s a small charge *or the *ull )ersion that-s how % make my daily crust. % need money$ but %-m not greedy. % donCt want you to buy the *ull )ersion unless you really need it. .o who needs it and who doesn-t This *ree book is a standalone product and many o* you won-t need the complete )ersion will all the e6tra techni+ues and li*e changing material. %* your problem is small or 0ust a temporary blip$ this book may be enough. %* howe)er$ you ha)e been struggling with your weight *or years you almost certainly need the *ull )ersion. %* you don-t ha)e the time or spend a *ew hours on the internet$ you-re *righted$ o* becoming lost$ o)erwhelmed or mislead in the sea o* in*ormation. % also suggest you download the *ull )ersion &ndecided$ don-t worry$ you *ully protected by my no +uestions asked si6ty day guarantee You can check out the *ull )ersion HERE