Step by Step Guide To Weight Loss

PART 1
Step By Step Guide to Weight Loss
By Chester Marbrite
This Magnificent Weight Loss Guide Has been brought to you by
The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved
TABLE OF CONTENTS
COPYRIGHT AND DISCLAIMER
INTRODUCTION
DEVELOPING THE RIGHT MENTAL ATTITUDE SELF-ESTEEM PERSONAL APPEARANCE BENEFITS WILL POWER
8 9 12 13 16
CHANGING YOUR EATING HABITS STAGE ONE STAGE TWO STAGE THREE
18 19 23 25
LITTLE THINGS THAT MAKE A DIFFERENCE SUGAR VINEGAR FIBER SOUP RED MEAT YOGURT SALT WATER CHEWING GUM
28 29 32 32 33 33 34 34 35 35
SOME OTHER HELPFUL SUGGESTIONS SUGGESTED DIET STAYING MOTIVATED EXERCISE CONNECTION
37 38 41 46 47
CONCLUSION
49
COPYRIGHT AND DISCLAIMER
Copyright 2014 by OpenWeightLoss.com All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, mechanical or electronic, including photocopying and recording, or by any information storage and retrieval system, without express written permission by the author and by OpenWeightLoss.com. DISCLAIMER: All information published herein is gathered from sources which are thought to be reliable, but the reader should not assume that the information is official or final. The author and publisher do not assume responsibility for errors, and all information is subject to change without notice. The information contained in this publication is for general information purposes only. While we attempted to provide information up to date and correct, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the publication or the information, products, services, or related graphics contained in the publication for any purpose. Any reliance you place on such information is therefore strictly at your own risk. The materials contained in this publication are provided for general information purposes only and do not constitute medical or other professional advice on any subject matter. The author and publisher do not accept any responsibility for any loss which may arise from reliance on information contained in this publication. Your particular situation may not be exactly suited to the examples illustrated here. You should adjust your use of the information and recommendations accordingly. While the contents of this publication have been provided in good faith, no warranty is given as to the accuracy or effectiveness or safety or any of the comments, suggestions or information provided herein. The author and publisher make no warranty or guarantee that the desired weight loss will be achieved. While some may or may not achieve their desired goals, individual results may vary. Finally, before putting the information in this publication to use, it is recommended that readers should agree that, before embarking on any form of diet, exercise program or other treatment, they will consult their own doctor or other health care professionals face-to-face.
INTRODUCTION
Congratulations! By purchasing this book, you have shown that you have the desire to be the best that you could possibly be. Obviously, you want to be a successful and happy person, a winner.
At this time, you may be asking, "What does he mean by a successful and happy person? " After all, you certainly have the right to ask this question. Some people associate being successful with making lots of money. Others believe success is simply being happy with what you are doing. Some believe happiness is just feeling good about themselves. Success and happiness are very much related to each other. But where does happiness begin? I'll tell you, right now, where it begins. It begins with YOU -YOURSELF. In order for you to be happy, you must begin looking at yourself, and liking what you see. You must start to feel good about yourself. Obviously, you want to feel good about yourself, since you are reading this book right now. First, concentrate on being happy, and the success will follow.
An excellent way that you can start improving the way you feel about yourself is to start improving your personal appearance. Naturally, in many situations, losing weight can do this. As you read through the pages of this book, you will be surprised to find out that losing those excess, unwanted pounds is not nearly as difficult as you may think it is. In fact, losing weight can be an enjoyable experience. (At least, that's the way it was for me.) At this moment, just picture, in your mind, how you would feel if you suddenly
had just lost thirty pounds. I suggest that you stop reading for just a few minutes, and seriously think about this.
How did the thought of losing thirty pounds feel to you? If the thought of doing it felt good, just think how good it will feel when you actually do lose thirty pounds, or perhaps much more. I believe that you would feel even better than you do now, knowing that you actually lost the weight. It is definitely a feeling of accomplishment. It is a difficult feeling to describe. In order to understand what it is like, you have to actually experience it. In time, I believe that you can do it. Also, it is highly possible that the more weight you lose, the more weight you will want to lose. Having experienced it firsthand, and knowing that you can actually do it will provide you with the drive and the motivation to keep doing it. It is a great feeling. This is exactly how it was for me. When I began my weight-loss program, I had one goal. My goal was to reduce my waist size from size 36 to size 32. At the time, I was more concerned about size than I was about pounds. However, I suddenly realized that, as the waist size reduced, so did the pounds. The bottom line was I WANTED TO LOOK GOOD. Nevertheless, when I began my program, in mid January, my weight was 210 pounds, and my waist size, as I mentioned, was 36 (and a tight 36). I was not at all happy about this. For me, this was far too much weight to be carrying around, especially since I am a short fellow. By March 15 of the same year, which was 59 days later, my weight was 155 pounds, and my waist size was 32. In fact, my pants fitted loose. I was so excited because I had reached my goal much faster than I ever thought possible. Suddenly, I wanted to reduce my
waist size 30, because I felt that I would look even better. Before the year had ended, I was able to wear size 30 pants.
Losing weight has not been difficult at all for me. On the contrary, it has been a most enjoyable experience. You may find this hard to believe right now, but if you should suddenly begin dropping pounds like I did, and as fast as I did, perhaps you will realize that what I have said to you is true. Just listening to several people who came up to me say that they noticed that I had lost weight was quite fulfilling. One person actually said to me, You know, you've really been looking good, lately!" Even more fulfilling was the fact that the women also noticed it. There's no doubt about it. For me, THIN IS WHERE IT'S AT!
Before going on, allow me to clear up something which may be considered important by some people. The desire to lose weight depends on the needs of the individual. For some people, losing weight may not be all that important. They may be perfectly happy and content being overweight. I understand their situation, and I sincerely respect that. After all, if a person is happy with himself, and likes himself, then it does not matter how he looks. I personally had rather be on the thin side. Not only do I feel that it helps me to look better, but I also feel that it is much healthier. Since I have lost those excess pounds, I have felt better, both mentally and physically. My blood pressure has remained normal. I have been breathing much better. And I did not starve myself. I ate pretty much what I waned. If you put my program into effect, you may experience what I
have experienced. Pay close attention to the next several pages. It could very well affect the way that you look and feel in the future. NOW, THIS IS MY PLAN !
DEVELOPING THE RIGHT MENTAL ATTITUDE

Before beginning my weight-loss program, it is important that you develop the right attitude, because this could be a major step in the right direction. By this, I mean that you must have the desire to lose weight, and consistently maintain that desire. The fact that you are reading this book right now is an indication that you have this desire to lose weight. This is an excellent starting point. However, this desire must be enhanced further, and safely and securely put into your mind so that you do not run the risk of losing this desire. If you build on this desire, you could very well discover that your desire to lose weight may be so strong that you will be willing to do what it takes in order to lose those excess pounds, without giving it a second thought. Therefore, this desire is what gives you the motivation needed to get started, and this motivation is what makes it so easy to follow through with my weight-loss plan.
I believe, very strongly, in the questionnaire approach when analyzing various situations, whether the situations are difficult or not. I like this approach for two reasons. First, a list of questions will cover every area of a situation. Questions can be complete, and quite thorough. Second, questions can help a person to think. They seem to serve as a source of exercise for the mind. A question can really help you to think about the situation, and possibly come up with some answers (or, perhaps, more questions) that you never dreamed possible. Put another way, it is accurate to say that a question is WORTH A THOUSAND WORDS. Therefore, in
order to develop a good, positive mental attitude, you must ask yourself the following four questions: Am I totally happy with myself? Am I satisfied with my personal appearance? How could I benefit from improving my personal appearance? Will I have the necessary will power?
As you ask yourself these four questions, it may be helpful for you to give each one careful and considerable thought. You should not only ask yourself these four questions: you should also examine them closely. At this time, examine each question thoroughly, and see where each one will take you. SELF-ESTEEM
Am I totally happy with myself? If you are like a large number of people in todays society, you are probably suffering from an ailment known as LOW SELF-ESTEEM. This ailment can be contagious. When I am around people who are pessimistic, and have a bad attitude about life in general, sometimes their gloomy outlook affects the way that I feel. On the other hand, when I am around people who are optimistic, and have a good attitude about life, I begin to feel even more positive than I felt before associating with them. For this reason, I choose to run away from people
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with a bad attitude. I do not intentionally try to be rude to them, but instead, I will tactfully excuse myself, and try to bow out gracefully. If you have a low self-esteem, please do not give up hope. This ailment is something that can be overcome, and, eventually, defeated.
As members of the human race, many of us have the tendency to criticize ourselves for our weaknesses. And we do have weaknesses, because we are human. This is perfectly normal. It is good that we are able to recognize our weaknesses, because only after we recognize them can we begin to work through them. In other words, if you are able to recognize a problem, then you already have half of the problem solved. However, there is a pitfall that you must try to avoid. While you are so busy dwelling on your weaknesses, you may be allowing them to overpower you to the point where they can get in your way, and prevent you from recognizing your strengths as well. Just as every human being has weaknesses, so does every human being have strengths. Therefore, a person with a low selfesteem is one who allows his weaknesses to get the best of him. Now is an excellent time for you to change your attitude about yourself, if you fall into this category. You are a unique person. There is not another person anywhere in the world exactly like you. You definitely have something to offer people- YOURSELF. You may ask yourself, "Why would they want me? " Ill tell you why. It is because you are a special person. There are many things about your which make you a special person. Whether you believe it or not, you have many strong points inside of you. Maybe you can't see them, but chances are, other people can see them. Have you ever wondered how you look to other people? Perhaps now is as good a
11
time as any to start thinking about this, and to take a good look at yourself. I believe that you will like some of the things that you will see. At this time, stop reading, and take about ten minutes to think about some of the good things about yourself. FIND THEM THEY ARE THERE. WHAT DID YOU FIND?
Now that you have begun to think about your strong points, how do you feel about them? Are you beginning to feel better about yourself? By all means, you should begin to feel better about yourself. You should get into the habit of liking yourself because of your strengths, instead of disliking yourself because of your weaknesses.
Now, at this time, it is necessary that you look again at your weaknesses. After all, they do exist. You cannot just forget them. But now, perhaps you can look at your weaknesses with a different frame of mind. Remember, you are beginning to concentrate more on your strong points. Using this as a guide, you can begin to examine your weaknesses even more closely, work through them and convert them into strengths. This can be done over and over again. (I know, from personal experience.) This is a challenge, but isn't life itself a challenge? As you begin doing this, and working through your weaknesses, you may be surprised at what you will accomplish within yourself. This kind of attitude will continuously give you something to hope for. You will start believing that you are serving a purpose in life. And finally, this attitude will help you to feel good about yourself now, and even better about yourself in the future.
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PERSONAL APPEARANCE
Am I satisfied with my personal appearance? Now, it is time to examine a specific area which many people might consider a weakness their personal appearance. If you believe that this is one of your weaknesses, then you definitely want to convert it into a strength. You are beginning to concentrate on feeling good about yourself. Now that you have begun to realize that this could be a satisfying experience for you, now is just as good a time as any to start seriously thinking about your personal appearance. If you are overweight, and uncomfortable with it, you want to think about how great it would feel to lose those excess, unwanted pounds. Think about how great it would feel to be thin. Also, think about how good you would feel about yourself if you were thin. You want to experience that great feeling. Just think about how you want to look three months from now. Tell yourself, "In three months, I will look so much better. I will feel better about myself. I will also feel better, physically. I am overweight now. This is one of my weaknesses. But in three months, I will not be overweight. I will have converted this weakness into a strength. I owe this to myself. I think enough about myself to do this for myself. I AM WORTH IT!" Make yourself believe that you are going to lose the weight. Build up, in your mind, the attitude that you are going to lose weight, and that nothing is going to stop you from doing it. The mind is a very powerful thing. If you build the thought of losing weight very strongly in your mind, chances are that the body will react in the same way. Also, it is this power of the mind which can serve as a driving force, and give you the motivation that you need to lose those excess pounds. You know now that you have
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the power to lose weight. Your mind knows it. Very soon, your body will know it, and begin to react. Now is the time to let the mind and the body work together. DO IT! THINK THIN, AND YOU WILL BE THIN! BENEFITS
How can I benefit from improving my personal appearance? Have you ever really asked yourself why you want to lose weight? Perhaps you have had the desire to lose weight for a long time, but you have never really been able to pinpoint the reason why. Could it be that losing weight is something that is generally accepted by society as the right thing to do? Also, do most people believe, subconsciously, that losing weight is what they really want to do? Perhaps you have been taking it for granted, and have placed losing weight on the back burner. Maybe you have said to yourself, I'll lose weight one of these days. I'll begin my diet when I get around to it." Then, you keep putting it off. You are constantly unhappy about your weight, but you never get around to doing anything about it. If this is the case, then losing weight is probably not a priority for you, and most likely, you will never get around to doing it. MAKE IT A PRIORITY! Now is the perfect time to stop making every kind of excuse. You may not believe that you are making excuses, but if you fall into the above type, then that is exactly what you are doing. Face it. Now, let's concentrate on the matter at hand - taking the initial first step towards beginning your weight-loss program.
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If you could come up with some specific reasons why you want to lose weight, then perhaps one process can be speeded up - your desire to lose weight. Then, once you develop this desire, you will suddenly have the driving force within yourself to DO IT. Therefore, you must give losing weight more priority than you have given it in the past. Now, ask yourself, Why do I want to lose weight? " At this time, I would suggest that you stop reading for about ten minutes, and give this question some considerable thought. DO YOU KNOW WHY?
As you were thinking about this question, did you discover some hidden reasons as to why you would want to lose weight, and improve your personal appearance? It would not surprise me if losing weight has taken on a whole new meaning for you now. When I finally decided to lose weight, and improve my personal appearance, I had my own reasons, which I am about to share with you. Let's see how my reasons compare with your reasons.
When I finally made the commitment to myself to lose weight, my primary reason was to be able to wear size 32 pants. At the time, my waist size was 36 (going on 37). For a short fellow, like me, that was much too big. As I told you in the last chapter, I accomplished this very quickly. However, while I was dropping those excess pounds, I suddenly discovered that there were other reasons why I wanted to lose weight, and improve my personal appearance. (I can accurately say that the desire for a smaller
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waist was the primary reason that helped me to get started.) An obvious reason was that I simply wanted to look better. When you look better, you feel better. Also, other people seem to notice both the change in your personal appearance and you attitude. They seem to think more of you because you obviously think more of yourself. Other people seem to pick up on this. They seem to accept you when you accept yourself, but fail to accept you when you fail to accept yourself. This certainly can be of great benefit to you if you are trying to appeal to someone of the opposite sex. If you don't watch your personal appearance, someone else sure won't. Looking better also puts you in the right direction towards feeling better about yourself, as a person. Suddenly, you have the desire to BE THE BEST THAT YOU CAN POSSIBLY BE. If and when you begin to lose those extra pounds, you will feel especially good when others come up to you and tell you that they notice that you are looking better. In addition to looking good, and feeling good about yourself, you could also feel good, physically. Many people strongly believe that keeping their weight down helps them to remain in better health. I am one of those people who strongly believe this. This leads to other reasons why I wanted to lose weight, which are, health reasons. Since losing weight, I have had no problems with my blood pressure. My breathing has been much better. Also, many heart specialists have recommended that people keep their weight down, because it could reduce the risk of a heart attack. This is common knowledge. If you watch television, or read the paper, you find out more about this every day. Health reasons are very important to me, because I am very conscious about my health. Nevertheless, these are the reasons why I wanted to control my weight. What reasons do you have for
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wanting to lose weight, now that you have had the opportunity to give it some thought? WILL POWER
Will I have the necessary will power?" We have finally arrived at the fourth, and very important question. When many people think of will power, they seem to think only of the ability to stop eating. However, my definition of will power involves a little more than just eating. It involves the ability to keep yourself motivated, and to maintain the desire and the incentive to lose weight and improve your personal appearance. Now that you have discovered why it is so important to you that you improve your personal appearance, you know that you can do it. You now have the motivation that you need to keep going. Whenever you think that it will be difficult to follow through with the plan, just think about the benefits that come with improving your personal appearance. There is no such thing as a free lunch, however. (Pardon the expression!) If you want to accomplish something that will be of benefit to you, then it will take a little effort on your part. Thinking about how much you want to succeed will help you to stay motivated. As a result, the work you put into this plan will not be nearly as difficult.
Developing the right mental attitude is a very important beginning to my weight-loss program. Without the right attitude, you may have a difficult time keeping this plan going for you. On the other hand, with the right attitude, my program could be very enjoyable for you. Take heart to what I
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have told you in this chapter. You may want to refer back to this chapter again and again to reassure yourself that you will be able to maintain the proper mental attitude. As you read through the next few chapters, you will be surprised when you discover just how simple it is to lose weight. If you follow very closely what I tell you, you will not have to give up the foods that you enjoy so much. I recommend that you read the next few chapters with an open mind. THINK POSITIVE! I DID IT. SO CAN YOU!
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CHANGING YOUR EATING HABITS

How many times have you heard the expression, "You are not going to lose weight, unless you stop eating."?
Since this particular expression cannot be tied directly to anyone particular individual, I feel that it is in order to say that, in my opinion, this statement is, strictly, BULL! I certainly am not about to recommend that you stop eating. If you stop eating, you may endanger your health, and I certainly do not want you to do that. Besides, if you do that, you may defeat your entire purpose. What is the point of looking good if you are too sick to enjoy it?
If you are overweight, then there is a very good possibility that you get much enjoyment from eating. I am not about to recommend that you give up something that you, obviously, enjoy very much. I am, however, going to recommend that you continue eating, but in a completely different way. In many situations, it is not what you eat that causes you to put on weight, but, instead, how and when you eat. Some people believe that you should eat breakfast like a king, lunch like a prince and dinner like a poor man. I do not entirely agree with this theory. I believe that it is much better to have an overall, daily balanced diet. Therefore, when trying to change your daily eating habits, I recommend that you approach this in three stages. Stage one involves actually beginning your daily diet plan. In stage two, the purpose is to decrease your food consumption gradually. Right now, you may be thinking that the second stage sounds like it is going to be difficult,
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if not impossible. On the contrary, if and when you arrive at this stage, you may very well discover that you will want to decrease your food consumption. Finally, stage three involves a process which is similar to stage one, but on a more perfected basis. By the time you reach this stage, hopefully you would have learned the secrets on how you can continue with your new eating habits, indefinitely. Now, let us begin. STAGE ONE
It is now time to begin your new diet plan. Over the years, you may have developed some eating habits that are not in correlation to keeping your weight down. Do not think that you are going to change these habits overnight. But, perhaps, you can change them in about two weeks. Therefore, I am recommending that you make this change gradually. By doing this, you can give you body the necessary time in order to adjust to this change in your eating habits.
As an excellent starting point, tell yourself that you are going to eat three meals a day, ONLY! This means, no snacks in between meals, and especially, NO LATE NIGHT SNACKS. If you are trying to lose weight, it is usually the late night snacks that will, eventually, do you in. If you are wondering how you will be able to give up these snacks in between meals, and the late night snacks, just keep reading, and hopefully, your curiosity will be resolved.
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When you have convinced yourself that you are only going to have three meals a day, go for it! When you begin these new eating methods, go ahead and have the foods that you want during each of your three meals. Eat what you want for breakfast. When you have finished your breakfast, and have left the table, DO NOT eat again until you sit at the table for lunch. When you have lunch, eat what you want. When you have finished your lunch, get away from the table, and DO NOT eat again until dinner. There is a good possibility that you may get hungry between lunch and dinner, especially when you begin to use these new eating methods. However, if at all possible, please do not eat. By not eating, your body can help to condition your mind to really look forward to dinner, in which case, you will enjoy your dinner even more, instead of taking your food for granted. (Could it be possible that you have taken your food for granted in the past, and not enjoyed it?) If you are so hungry between lunch and dinner that you can hardly stand it, have a large glass of water, a diet soft drink, a glass of unsweetened tea or a cup of black coffee. Chances are that you think that you are hungry, but in actuality, you just want to put something into your stomach. The four mentioned have no calories, and will not hurt your diet nearly as much as food will hurt it. Finally, when the dinner bell rings, and what you have been waiting for has finally arrived, eat what you want, and as much as you want. However, eat in moderation. Have a dessert if you like. You can even have a second dessert if you like. If you want to eat, then this is your opportunity to do so. After you have finished your dinner, and have left the table, you are finished eating for the day. If you should get hungry during the evening, just focus your mind on two things. First, think about how much more you will be looking forward to
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breakfast the next morning. Second, and more important for staying with it, think about why you are doing this. Think about why you want to lose weight, and the benefits that will be gained from losing weight. Also, think about where you are, and where you want to be in the future. Also, and of great importance, think about the satisfaction you will experience from losing weight.
An excellent by-product of this new diet plan is that you will be able to enjoy your meals so much better than before. You will not be taking your meals for granted as you possibly may have done so in the past. Repeat the cycle the next day, and the next day, and so on. As a result, you will find that you will suddenly get used to these new habits.
When beginning your adjustment to this new diet plan, some additional suggestions and comments are in order. First, when I say that you can eat what you want at each meal, I do not necessarily mean that you should stuff yourself. One could easily feel that, since this is the last meal of the day, and since this meal is to hold you over until the next morning, it may be necessary to really overeat. This is not what your new diet plan is all about. Be very careful not to fall into this trap. When I say that you can eat what you want at each meal, I am merely suggesting that you eat what you, as a reasonable person, would normally eat. In other words, DON'T BE GREEDY! Second, I recommend that you try to spread these meals out during the day. Don't eat a late breakfast, and then, lunch thirty minutes later. You need to give your body time to work off the food that was eaten during breakfast. I realize that some people have difficult schedules during
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the week, but if they have the desire to follow through with this diet plan, they can work it out without much difficulty. Suggested times for each meal are as follows: breakfast -7:00 AM, lunch 12:00 noon, dinner approximately 5:45 PM. (As a personal preference, I establish the time of 6:15 PM as the time after which I am finished eating for the day.) These are merely suggestions. Please feel free to adjust your meal schedule in accordance with your own needs. Third, if possible, it would be helpful to cut back on fattening foods, such as bread and sweets, when you begin your new diet plan. However, if you absolutely want them, you can still have them, but I would recommend that you have them with your meals, and as early in the day as possible. For example, if you want to eat bread, it is much better to eat it with your breakfast. Fourth, as you follow through with your new eating habits, on some days, you may not be hungry at dinner time. If this happens, I would recommend that you eat a light dinner anyway. Doing so could eliminate the possibility of getting hungry later on in the evening. Fifth, try not to skip breakfast. (In fact, try to eat at every mealtime. However, if you should find that it is necessary to skip a meal, I would recommend that you skip lunch, since it is later in the day than breakfast.) Breakfast is a very important meal, and you must eat during that time. What you eat during breakfast will not disrupt your diet as much as what you eat during a later meal, since you have the entire day to work it off. You may be interested in knowing that I never ate breakfast when I was overweight. Since I began this diet plan, I have eaten breakfast every morning. This could make a tremendous difference. Finally, for the working person who finds it necessary to grab a quick lunch, a few words are in order. If at all possible, try to avoid grabbing some junk food and stuffing it down in a
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hurry just to satisfy your desire for food. This could cause you to become tired during the afternoon hours, and as a result, you may not have the energy to work it off. Instead, take time out to sit down, eat and enjoy your food. I would recommend having a tossed salad, or a chef salad with oil and vinegar salad dressing. This is not only tasty, but it can also be good for you. I highly recommend green vegetables. More will be said about green vegetables in the next chapter. STAGE TWO
By this time, your new daily diet plan should have become habitual. I realize that the time period from the beginning of stage one to the beginning of this stage will vary, depending on the particular individual. For myself, this time period was approximately two weeks.
As I said earlier, it is in this stage where you will begin to decrease your food consumption. And, surprisingly, this will almost feel like a reflex action of the body. Can you believe this? Well, if you are still skeptical, just keep reading, and I will explain it to you right now.
Perhaps the best way to show you how this system works is to take a hypothetical situation. Let us assume that for the typical person who is overweight, his diet is as follows: first, he has no breakfast, but instead, a cup of coffee, and maybe a glass of juice. Around 10:30 AM, he has a Danish pastry and a cup of coffee. Then, around 12:00 noon, he has lunch. Around 2:30 PM, his gut gets clicking, and the only way that this can be
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resolved is for him to have a candy bar, a snack cake or a bag of potato chips and a soft drink. Then, around 6:00 PM, he has to have his dinner, followed by a delicious dessert. Now, if this happens to be a Monday night during the football season, a halftime snack is almost considered mandatory. Possibly, a nice slice of chocolate cake, or some potato chips and a soft drink are in order. After the football game, and before retiring, a nice bedtime snack might seem appropriate. Now, for the women, and some men, let's assume that this is a night when one of the award winning prime-time television shows is on the air. A quick snack before the program begins may be in order. Halfway through the program, when there is a large commercial break, there is an excellent opportunity to run to the freezer and grab a few scoops of ice cream. Then, when the program is over, the intensity which has been building up during the closing moments of the program may cause you to work up another appetite. Some milk and cookies sound excellent. I don't believe that I need to deliberate on this any further. I believe I have made my point.
Now, let's assume that the typical person in the above example (and this can be either a man or a woman) has started the new diet plan in stage one, and has been successful in staying with it for a week. Right away, you should be able to see a difference between the two eating habits. It is difficult to say which habit results in a lower, total daily food consumption. I'll leave this matter for you to decide. However, there is another matter that must be taken into consideration. This involves the time that elapses between the consumptions of food. With this new daily diet plan, you are putting food into your stomach only during the scheduled meal times. In
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between, you are allowing your system to digest this food, and work it off. As you continue with this pattern, your body (and especially your stomach) catches on to what is happening. Suddenly, at most meals, you will be surprised to discover that you are able to eat much less than you have been eating in the past. In fact, you will feel as if you are getting full much quicker. It begins to feel as if your stomach is actually getting smaller. This feeling is experienced, particularly, at breakfast, because your system has had over twelve hours to digest the food from the previous meal. This is the longest time frame between meals. When you reach this point, and begin to experience this feeling, you will know that my weight-loss plan is starting to work for you. Also, you could very well begin to believe that something is happening now, and that something else is going to happen in the very near future. If it happens for you the same way that it happened for me, you will be so excited and so motivated that nothing will make you stop using this weight-loss plan. STAGE THREE
By the time you reach this third, and final stage, you would have changed the diet plan you began in stage one into a habit. It is during this stage that the pounds actually begin to disappear. You may probably begin noticing this when your clothes begin fitting you loosely, and hang from your body. When you begin experiencing this, you will be even more excited than you were in the previous stage. You will be so motivated that you may just continue with your new eating habits without even giving it a second thought.
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At this time, you may be wondering how long it takes before you begin noticing that you are losing weight. Of course, this will vary, depending on the particular individual. For me, the pounds began to drop off after three weeks. After the third week, the pounds not only dropped off, but they dropped off quickly. But what was even more amazing was the fact that I had developed a new eating pattern that caused me to actually want to eat less. In other words, the less I ate, the less I wanted to eat. Naturally, there were times when I wanted to go off my diet, but this was very seldom the case. However, after coming this far with a diet such as this, it certainly would not hurt to go off your diet occasionally, provided you don't make it a habit. Remember, if you lose a substantial number of pounds, you are not going to gain it all back in one day.
Eating is like most other things that you do merely by habit. You probably know that a habit is something that is very easy to develop. A new eating habit is no exception. As you change your eating habits, and start developing the ones outlined in this chapter, you should discover that it will be very instrumental in your ability to lose weight. More importantly, you should also discover that this habit, once developed, will also help you to keep your weight down in the future.
I hope that you will take heart in what I have told you in this chapter. There are other things that should be considered. These will be covered in the next chapter. But for now, you must realize that it is extremely important that you learn to eat right, and spread your meals out, so that your body
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has sufficient time to digest what you have eaten. As you begin these new eating habits, you may also discover that you will feel better physically, as well as mentally. I have given you a step-by-step plan in this chapter. The rest is up to you. EAT BETTER, LOOK BETTER AND FEEL BETTER!
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LITTLE THINGS THAT MAKE A DIFFERENCE
In the previous chapter, I brought to your attention a number of recommendations for a new daily diet plan which could be most beneficial to you during your weight-loss program These recommendations considered food, in general, but made no references to specific kinds of foods which should be included and/or excluded from your diet My purpose in the previous chapter was to help you to get started in some new eating habits. While the way that you eat can become habitual, so can the particular types of foods that you eat. In many situations, these particular types of foods can make a tremendous difference to you. In the next chapter, I will recommend a daily menu that you may want to use as a model, and adjust to your own desires and needs. However, before doing this, I feel that it is necessary for me to recommend some small things which can be incorporated into your daily diet plan, and which can also become habitual just like the way that you eat.
By this time, hopefully you have started eating three meals a day only, and nothing in between. If you have not been watching the particular foods that you eat, that is fine. What has been important, up to this point, is the way that you have been eating, and not necessarily what you have been eating. At this time, you should be comfortable with this new eating habit. Now, let us modify this one step further. It is now a good time to consider some of the foods that are presently included within your diet. Perhaps substituting some of the foods you eat for other types of foods may not be
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all that difficult. By the same token, including some foods that are not a part of your present diet may also be considered. These substitutions and inclusions are the LITTLE THINGS THAT MAKE A DIFFERENCE. In the paragraphs to follow, these little things will be considered in more detail. I do not propose to separate the little things into the two categories of substitutions and inclusions, because some of the food items may serve both purposes. Instead, I will consider each food item separately, and the advantages, and/or, the disadvantages of each. SUGAR
It is common knowledge that foods containing large amounts of sugar are instrumental in gaining weight. Included within this category are food items such as cake, ice cream, candy, pie, cookies, pastries, etc. The list of foods containing a good deal of sugar is endless. Many of the, so-called, junk foods" are included within this category. I do not, necessarily, recommend that you completely give up these foods. What I do recommend, however, is that you have them during your meals, preferably for desert. In other words, having a piece of cake or pie immediately after dinner is more to your advantage than having them later during the evening. If you are full from the main course at dinner, perhaps you may even consider doing without desert. (Don't just have a desert because it is available for you.) If you cannot decide whether or not to have a desert, I would suggest that you do not have it. Try saying to yourself, "Three hours later, I will not be able to tell the difference anyway."
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Three items that could contain sugar are soft drinks, coffee and tea. Let us consider these three items more closely. If you are accustomed to having soft drinks that contain sugar, have you ever considered the possibility of having diet soft drinks? Perhaps you did not like diet soft drinks because you feel that they do not taste as good as the regular soft drinks which contain sugar. Why not give your taste buds a chance to develop a taste for them? Go to your local grocer and purchase a carton of diet soft drinks. Now, for the next six evenings, have one. You will be surprised to find out that you can adjust to them. When many people develop a taste for diet soft drinks, they could never go back to drinking the regular soft drinks again, because they suddenly begin to taste "sticky sweet". It may take you a week to develop that new taste, but once you do it, you will be glad that you did, and I assure you that you will not miss those extra calories. One good thing about my weight loss program is the fact that you can have a diet soft drink anytime you want to have one, day or night, because it contains no sugar, and, as a result, no calories. If you find that you are getting hungry between meals, or late at night, a diet soft drink is an excellent way to satisfy this hunger desire. Since I began my own weight-loss program, I have had many diet soft drinks. My personal favorite is Diet RC.
In this weight-loss plan, coffee and tea are considered exactly the same way. Since I myself am more of a coffee drinker than a tea drinker, coffee will be considered here. Do you take cream and sugar in your coffee? If you do so, have you ever thought of the possibility of having your coffee black? If you have not, the next time you have a cup of coffee, have it
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black. As with diet soft drinks, you can also develop a taste for black coffee. If you develop this taste, you will discover that you will begin to experience the true taste of the coffee. Before beginning my diet, I took my coffee with two teaspoons of sugar, and a little cream. When I decided to start taking my coffee black, it took me about a week to develop this new taste. Now, I enjoy my coffee more than I have ever enjoyed it before, and I have always been serious when it comes to my coffee. I can never go back to putting cream and sugar in my coffee again. One day, I was telling a friend about this. His response was, "You should drink your coffee like a man!" Like diet soft drinks, black coffee can be taken any time, day or night, since it has no calories. This can also satisfy your hunger desire. The same is true for unsweetened tea. If you absolutely must have your coffee or tea sweetened, then I recommend that you use an artificial sweetener, and one with no calories.
Having soft drinks, coffee and tea without sugar is an important element in my weight-loss program. In fact, I recommend having one of them with your meals. Having them on a regular basis, without sugar, will make a tremendous difference in your ability to lose weight. While this is just a little thing, remember that EVERY LITTLE THING HELPS!
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VINEGAR
If you enjoy eating a tossed salad as much as I do, you probably have it with salad dressing. Which kind of salad dressing do you prefer? Thousand Island? French? Blue Cheese? Italian? All of these salad dressings are tasty. If you prefer one of them, that is fine. But have you ever considered having your salad with oil and vinegar salad dressing? This can make a difference. Do not be too concerned about the oil being fattening. Your body needs a certain amount of oil anyway. But the vinegar is the key element here. Vinegar actually cuts calories. Having oil and vinegar on your tossed salad will be a tremendous help to you. Even though this is not that much, it is still one of those LITTLE THINGS THAT MAKE A DIFFERENCE! FIBER
I highly recommend foods that contain fiber. First, foods that are high in fiber can reduce the chances of developing colon and rectal cancer. Second, fiber provides the body with bulk, which can aid the digestive system. Keeping the body's digestive system in good working condition will be an important factor in your ability to lose weight. Some of the foods that contain fiber are bran cereals, nuts, carrots, lettuce, celery and other green vegetables. As a general rule, you should have at least one green vegetable every day. They are good for you, and they are also tasty. If you are ever forced into the situation when you are hungry between meals, or at night, and you feel that you absolutely must have something to eat, I
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recommend that you have either a stalk of celery, or some lettuce. I recommend these because they actually have a negative amount of calories because of the high fiber content. In other words, foods that are high in fiber go through the body faster, and clean out the system. Also, they will satisfy your hunger desire. Let's face it. When you are hungry, most of the time, you just want something to put into your stomach. Why not put something into your stomach that is not fattening, and is of great benefit to you? SOUP
Soup is not only good for you, but it also will help you to control your weight because it causes you to eat less. It fills you up faster. If you have a couple of bowls of soup for dinner, you may not want to eat anything else for the remainder of the evening. Numerous studies have shown that people who have soup five or more times a week eat fewer calories and lose more weight than those who do not. RED MEAT
You probably have heard many times that red meat (beef) is not good for your health. This is mainly due to the fact that red meat has a high rate of cholesterol build-up. Also, red meat is not good for your digestive system. It actually stays in your system longer, and this is a negative factor in your ability to lose weight. As a substitute, I recommend eating chicken or fish.
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YOGURT
When you are trying to lose weight, it is a good policy to eat less fattening foods as a substitute for more fattening foods which are similar in nature. An excellent example is to substitute yogurt for ice cream. Yogurt is tasty, and like ice cream, comes in a variety of flavors. If you were given a cup of vanilla yogurt, and told that it was ice cream, you may not even know the difference. While dining with friends at their house one evening, this actually happened to me. Since then, I have eaten yogurt instead of ice cream. Yogurt is also instrumental to losing weight because it is much easier to digest. SALT
If you like to eat, and enjoy your food, then you probably want to have salt in your food because it brings out the flavor. Since many foods have been prepared with salt, you are probably already having salt with your food. That is fine. However, if possible, try not to use salt at the table. Even though salt has no calories, it is still fattening. Salt causes the body to retain water, and this tends to "blow you up". In fact, just as a point of reference, it is the salt that causes bread to rise, not the yeast. Compare the salt in the bread to the salt in your body. When a person gains weight, doesn't his belly react like the bread? As a final word, salt causes the blood pressure to rise. Therefore, there is another good reason for cutting back on salt - STAYING ALIVE!
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WATER
Water is good for the body because it helps to flush the system, and clean it. I have heard it said that a person should drink at least eight glasses of water a day. For purposes of losing weight, however, water can be considered helpful. At times, water will keep you from getting hungry. If you get hungry between meals, I recommend drinking one or two glasses of water. As I have said before, when you are hungry, you really just want something to put into your stomach. Water will take care of this desire. However, try not to drink too much water late at night, if possible. One final thing about water should be considered. That is, having it as the only thing to drink with some of your meals. I recommend this. By having something to drink with your meals, you just want something to wash your food down. Water will definitely serve this purpose. Also, having a drink with your meals which-has no calories will make a tremendous difference in your ability to lose weight. CHEWING GUM
While chewing gum will not necessarily cause you to lose weight, it will prevent you from getting hungry between meals. Therefore, if you want to chew gum between meals, I recommend a sugar-free gum.
All of the small suggestions highlighted in the previous paragraphs have been most helpful to me during my own experience with this weight-loss program. While these are all proven sources of weight-loss factors, the list
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is, by no means, complete. There are, probably, numerous other things that can make a difference. Perhaps when you begin your own weight-loss program, you will develop some additional ideas of your own. Therefore, the list of suggestions in this chapter is certainly something that can start you moving in the right direction, and keep you moving as you proceed with your new diet habits. As you develop the new eating habits highlighted in the last chapter, and work into that, some of the suggestions made in this chapter, you will be on your way to losing more weight than you ever dreamed possible. And the best part about it is that you will actually enjoy doing it. What can be more enjoyable than losing unwanted pounds? And just think, you are not having to starve yourself to do it. When you suddenly discover how good you are going to look and feel, you can't help but enjoy it. And just think how much better you will feel about yourself, as a human being.
When going through my weight-loss program, I like to consider every angle that is possible, especially, the LITTLE THINGS THAT MAKE A DIFFERENCE!
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SOME OTHER HELPFUL SUGGESTIONS

As I stated in my conclusion to the previous chapter, there are many factors that can be of great importance in one's ability to lose weight. Basically, I was referring to the specific things that you could take into consideration during your own weight-loss program. As I also stated, the list of things that could be considered goes on and on. In other words, the list of specific things that you could do for yourself is, virtually, unlimited. Therefore, the suggestions made in the last chapter were of a specific nature. However, in this chapter, the suggestions to be made will be more of a general nature. While I will also consider some important factors here, as I did in the last chapter, they will allow you much more flexibility, and they will also allow you to be open to various alternatives. The first item that will be considered here will be within the classification of "suggested daily diet". Within this category, I will give you some suggested menus for each of your daily meals. What I will suggest can best be used as a model or a guide. After I offer to you my suggestions, please feel free to adjust your daily menu according to your own tastes and preferences, and especially, to your own desires and needs. Second, I will consider a classification that I like to refer to as "staying motivated". Since this area was last seen during the second chapter, it may be helpful for you to read that chapter again before proceeding with this section. Finally, I will take into consideration an area that I have not mentioned up to this point -exercise. I am not necessarily referring to any kind of exercise that is difficult or strenuous. On the contrary, I am referring to exercises that involve some of the normal things you probably do anyway, on a daily basis. After considering these
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general suggestions, I will try to make a connection between the suggestions considered during this chapter, and the ones considered during the previous chapter. SUGGESTED DIET
Many people, over the years, have incorrectly gotten the impression that to lose weight fast, it is necessary to go on a "crash diet". While it is true that, when going on this type of diet, you could lose weight fast, be extremely careful if you should ever think about going off your diet. When you go off a diet like this, most likely you will gain all of the weight back, and just as fast as you lost it. In fact, you will probably gain back more weight than you lost, and as a result, you will be in worse shape than you were when you started this diet. In addition, such a crash diet like the one mentioned here will cause you to feel miserable most of the time. Feeling miserable is not what my weight-loss plan is all about. I want you to feel happy about losing weight. Therefore, for these reasons, I do not recommend a crash diet. However, there is still another reason why I would not recommend such a diet. Recall back in chapter three that I specifically stated that I am not about to recommend that you stop eating altogether. The last thing I want you to do is jeopardize your health. What is the use of looking good if you are too sick to enjoy it? You need to eat. You need your nourishment. Therefore, what I am about to recommend is an overall daily balanced diet, day in and day out. If you happen to be an overeater at the present time, you can condition yourself to become accustomed to having a balanced diet. As I stated in chapter three, you need to work into this at
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your own pace -gradually if necessary. Working towards having a daily balanced diet can certainly benefit you, not only in losing weight now, but also in keeping your weight down in the future. What will follow is a suggested daily diet that you can use as a model, and adjust to your own personal situation.
Breakfast is an important meal, so you want to make sure that you have a good breakfast. I would recommend having a bowl of cereal (approximately two snack packs) with milk, two glasses of juice and black coffee. During my own diet, I usually mixed Shredded Wheat and Raisin Bran. (These happen to be my two favorite cereals.) I personally like Shredded Wheat because it is 100% natural, with no sugar or preservatives. Some mornings, I would have only Shredded Wheat cereal, with some sliced bananas added to it. The bananas make up for the absence of sugar. In your case, feel free to use any kind of natural, fresh fruit that you desire. I highly recommend fruit. In my case, I happen to take a liking to bananas. Regarding the juice, for my own breakfast, I usually have one glass of apple juice (all natural) and one glass of orange juice. Some mornings, I have prune juice instead of apple juice because it is lower in calories, and it will clean your system. What I have just recommended, therefore, is a good hearty breakfast. If this does not satisfy your own taste, other good cereals that are high in fiber will suffice, as well as other natural juices. Just look on the shelves at your local supermarket. The selection in many supermarkets is quite complete. One other important point should be considered. If possible, do not go for seconds at this meal, with the exception of coffee.
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For lunch, my suggested menu is very flexible, even more so than breakfast. One possibility is for you to have a large chef's salad, and a cup of black coffee. Another possibility is to have a sandwich with chips, or french fries, an apple, or other kind of fruit and a cup of black coffee, a glass of unsweetened tea, a diet soft drink or a glass of water. Even if you have coffee, tea or a soft drink, I would recommend that you still have a glass of water on the side. Water will help you to get filled up, help you to eat less and it will help to clean your system. Also, since it is the middle of the day, there is no harm in your drinking as much water as you want, under reasonable conditions. In other words, drink as much water as you like, but don't overdo it! If possible, try to stay away from milk. Milk is good for children, but not necessarily for adults because it can cause a calcium build-up in the body. Another important thing to remember is that it is important that you take time to sit down and enjoy your food. In fact, once you get into the habit of not eating between meals, you will find yourself enjoying your food more and more at each meal.
Dinner is even more flexible than lunch. There are a number of possibilities. One possibility is for you to have meat, with two vegetables, and coffee, tea or a diet soft drink, with a glass of water on the side. Make sure at least one of the vegetables is a green vegetable. If you want, you can go without meat and have as many as four vegetables. This is what I prefer doing. Still, other possibilities are, beef stroganoff over noodles, spaghetti with meat sauce or baked lasagna. An excellent choice is soup. (Recall what I said about soup in the last chapter.) For desert, there is no limit to the possibilities. Some of these possibilities are, ice cream, yogurt,
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cake, pie, etc. My favorite choice for desert, however is fresh fruit. For dinner, if you want to go for seconds, go for it! You can even go for seconds for desert. If what I have just told you sounds like it is going to be fattening, remember that when you are finished with your dinner, and you leave the table, you are finished eating for the day. I want to end this section with three major recommendations. First, if possible, try not to have bread with your dinner. Second, even though you have the option of going for seconds, do it in moderation, and for goodness sake, DO NOT GO FOR THIRDS! Third, you can drink more than one glass of water for dinner, but try not to drink as much water for dinner as you would for lunch. STAYING MOTIVATED
Hopefully, by this time, you have developed some new eating habits, such as the ones outlined in the two previous chapters, and so far in this chapter. And if you have been successful in doing this, most likely you have put forth a considerable amount of effort in doing so. Has the effort which you have put into it been worth it? I believe that it has. You should feel proud of yourself. Now that you have developed these new habits, you certainly want to keep them. However, I must caution you. It is very easy to get out of the habit that you have had such a desire to get into. (Some habits are hard to break, but others, like the one here, are not.) Therefore, if you follow the suggestions I am about to give you, you will find out that it is easy to continue with your new habits, and that they will begin to become second nature to you.
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Recall the four questions that you asked yourself as you were reading the second chapter. For your convenience, so you will not have to go back to the pages, I will list the questions again right now. Am I totally happy with myself? Am I satisfied with my personal appearance? How could I benefit from improving my personal appearance? Will I have the necessary will power?
Also recall what was said in the second chapter about each of the questions. Once again, for your convenience, I will briefly summarize what I said about each question right now.
Regarding the first question, I directed your attention to an area known as SELF-ESTEEM, and highlighted the fact that it is contagious. I like to associate with different kinds of people, but I especially like associating with people who have a good attitude about life. If you were depressed when you started to read the second chapter of this book, it would not surprise me one bit to find out that your frame of mind is much better. At the time, maybe you did not know what to expect. But now that you are aware of the fact that you can lose weight if you want to, by this time, you believe in yourself. Therefore, if someone with a pessimistic attitude tries to convince you that the world is going to end tomorrow, that you are worthless, and that you should not believe in yourself, IGNORE HIM!
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People like that want to confuse you. Sometimes, certain people have a way of trying to make you believe something that does not exist. Do not listen. You know better, because you can believe in yourself, and you will believe in yourself. Also, recall that I encouraged you to begin looking at your strong points instead of dwelling on your weak points. Don't let your weak points overpower you. Give yourself credit for your good qualities, and accept yourself as the good person you are. And at the same time, however, don't just forget about your weak points. With your new frame of mind, you are more able than ever to convert your weak points into strong points. If one of your weak points has been your lack of ability to lose weight in the past, then what I have provided you in the last three chapters can certainly be of tremendous help to you in converting this into a strong point. How do you feel about yourself now? Has the information I have provided you been of value? I sincerely hope that it has. Right now, I believe that you actually feel differently about all of this. But don't let it all end right here. I strongly encourage you to use these tools that I have provided you. Use them now, and especially, in the future. If happiness and a high self-esteem are what you desire, then you must continue to think positive about yourself, and concentrate on the things that are going to help you instead of the things that will hurt you. Stay motivated. You have come a long way up to this point. The hard part is all behind you now. You certainly don't want to quit now. By all means, KEEP GOING!
In regard to the second question, recall a very important claim that I made during the second chapter. I claimed that, when you look good, you also feel good. Also, you feel good about yourself. If you have followed my
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weight-loss plan, and have benefited from it, how do you feel now? Also, recall what I said about the mind and the body working together. If you build the thought in your mind that you are going to lose weight, chances are that the body will react the same way. This is what makes my weightloss plan so easy and so enjoyable. I hope that it has been this way for you. It certainly was that way for me. When I finally put my foot down and said, "I am going to lose weight," my body seemed to respond by saying, "Yes sir, boss!" Keep this up. Don't lose this desire. Lose only the excess pounds that you don't want. If you keep this desire in the future, your body will continue to work with you. Your body belongs to you. If you want it to look good, you, and you alone have the power to make it look good. Remember, you are the boss. You control your destiny. KEEP UP THE GOOD WORK!
Regarding the third question, recall in the second chapter that I presented you with a challenging question. I asked, Have you ever really asked yourself why you want to lose weight?" At the time, you probably could not pinpoint the exact reason why. That is normal. It is that way for many people who think they want to lose weight, myself included. I kept putting it off until, finally, I decided to take the initial step and do it. Now, it is time for you to do it. If you have been putting it off, what have you been afraid of? Have you been afraid that you will succeed? Well, you will, so get used to it. You will soon discover some of the benefits that can be derived from losing weight. Once you discover some of these benefits, you will have a completely different outlook on losing weight. Recall my primary reason for
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losing weight -to be able to wear a smaller size pair of pants. This helped me to get stated. Then, I suddenly discovered that I simply wanted to look good and, as a result, feel good about myself. I wanted to look and be the best that I could possibly be. How have you been able to handle this question? Have you discovered your primary reason, and the initial step in the right direction? If you have begun the program, and have been successful with it, have others come up to you and told you how good you look? How did it feel? If you have not started yet, picture yourself in this situation. How good do you think it would feel to have others come up to you and tell you how good you look? Well, now is the time for you to stop dreaming, and start doing it. You know how to do it now. If you have already started, keep going. It's a great feeling to look good. You certainly don't want to stop now. You have come so far to get where you are. Do it! You are your own person. Nobody else can do it for you. It's all in your hands now. You are moving in the right direction. KEEP MOVING!
If you can recall, I said that will power involved much more than the ability to stop eating. It also involves the ability to keep moving in the right direction. Now that you have examined the four questions again, with a different attitude, you must know the importance of will power. You know what it takes to lose weight. You know what has to be done now, and in the future. You have seen that it is not difficult to lose weight. On the contrary, you have discovered that it is simple, and quite enjoyable. You know who
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you are. You know what you want. You know why you want it. You have the right attitude now. GO FOR IT! EXERCISE
As I said earlier, exercise is something that I have not mentioned before this chapter. Personally, I like doing the strenuous exercises. Some of the exercises I prefer are jogging, bike riding, swimming, weight lifting, and especially, hiking. If you would like doing some of these exercises, that is fine. I am not about to speak against something that I enjoy so much. These exercises could be of great benefit in a weight-loss program. However, at this time, it is necessary for me to clarify something that is very important. If you do not care to engage in such exercises, or, if you cannot do these kinds of exercises, don't worry. They are not necessary in my weight-loss program, and they are not considered mandatory. Therefore, I will leave the decision entirely up to you. Finally, if you do decide to do these kinds of exercises, I would suggest that you get a recommendation from your doctor first.
There is still another exercise that I enjoy very much. The exercise I am referring to is walking. Almost every evening, after dinner, I walk at least two miles around the neighborhood, and sometimes more. It helps me to burn off some of the food that I ate for dinner. Personally, I don't see how walking could harm anyone. It is great exercise. Also, I make an effort to do
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as much walking during the day as I can. When I go to the local shopping center, I deliberately park my car at the far end of the parking lot so that I will have a good distance to walk. Also, on days when I have lunch in a restaurant, after lunch, if I have some time to spare, I drive to the nearest shopping mall, and walk the entire length of the mall and back. If you do not have the time to do this, don't worry. Sometimes, as I implied, I don't have the time. What you can do is walk in the evening instead. You can do this just about anywhere. A neighborhood is a good place to walk. If you are afraid of dogs, especially pit bulls, then you can just walk in an area close to your house. Another excellent suggestion is to go to a local, community jogging track, and do your walking there.
One final point I want to mention in this section is the importance of rest. In following through with this weight-loss plan, you must take care of your body in every way. In many cases, the body will burn off calories while you sleep. Therefore, it is extremely important that you get a good night's sleep as often as you can. CONNECTION
At this time, a connection must be made between the recommendations made in this chapter, and the ones made in the two previous chapters. Recall that the third chapter dealt exclusively with daily eating habits, and was very general. This chapter dealt with the same thing, but more specifically. Now that you know the daily eating habits that are necessary for my weight-loss plan, you now have the guidelines with which to tailor
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these to your own specific needs. In addition, I have also given you some specific kinds of foods that you can either use, or substitute according to your own preferences. Use what I have given you as a model. Also, recall that the fourth chapter dealt with some specific suggestions about foods that could, or could not be a part of your daily diet. Once again, the purpose was to provide you with some suggestions on how to develop your own daily diet. What you decide to include in your actual menus is a matter of your own tastes and preferences. By now, I have given you everything that you need to know about losing weight, in accordance with my weight-loss program which I have developed for you. I have provided you with recommendations on changing your eating habits, the little things that make a difference and SOME OTHER HELPFUL SUGGESTIONS! The rest is up to you. GO FOR IT!
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CONCLUSION
What I have given you in this book is my complete weight-loss program. This is a proven method.
I began by encouraging you to develop the proper mental attitude. Without such an attitude, it would not be so easy and so enjoyable to lose weight. In doing this, I focused on four questions that will help you to develop a positive attitude. Next, I offered you some recommendations on how to change your eating habits. This took on a general approach. Then, I considered some specific suggestions on what, and what not to do while trying to lose weight. Then, I developed for you an actual daily menu that you can use as a model or a guide, and therefore, prepare your own meals in accordance with your own tastes and desires. In this chapter, I made some recommendations on how you can keep that positive mental attitude, and continue on with your weight-loss program. Finally, I dealt with one specific exercise, which is, walking. Within this same section, I also mentioned the importance of getting a good night's sleep as often as possible.
In this book, I have provided you with everything that you need to know about losing weight the way that is preferred by myself, and also, others who have corresponded with me. Notice that I have provided you with a completely safe method. It is not dangerous to your health. There are absolutely no drugs involved in my program. It is not a method that requires you to go hungry. It is not a "crash" diet. My program has nothing to do with
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any starvation tactics. You can have a good, overall balanced diet, and still lose weight, according to my weight-loss method. Because of this, you can lose weight, look good and not have to be miserable while doing so. You can still have the foods that you enjoy so very much. Finally, my weightloss program has nothing to do with strenuous exercises, stomach stapling or the balloon method.
Now that I have given you everything that you need to know, the rest is up to you. Remember, before you can lose weight, you have to want to do it. Once you convince yourself that you really want to do it, and actually believe that you can do it, the rest is simple. You can do it. I believe in you. More importantly, I want you to believe in yourself. START NOW AND EXPERIENCE THE JOY OF LOSING WEIGHT !

Step by Step Guide To Weight Loss

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Step by Step Guide To Weight Loss

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PART 1

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

This Magnificent Weight Loss Guide Has been brought to you by

The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved

Step By Step Guide to Weight Loss

COPYRIGHT AND DISCLAIMER

The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved

Step By Step Guide to Weight Loss

COPYRIGHT AND DISCLAIMER

The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved

Step By Step Guide to Weight Loss

The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved

Step By Step Guide to Weight Loss

The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved

Step By Step Guide to Weight Loss

DEVELOPING THE RIGHT MENTAL ATTITUDE

The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved

Step By Step Guide to Weight Loss

CHANGING YOUR EATING HABITS

Step By Step Guide to Weight Loss

The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved

Step By Step Guide to Weight Loss

LITTLE THINGS THAT MAKE A DIFFERENCE

Step By Step Guide to Weight Loss

The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved

Step By Step Guide to Weight Loss

The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved

Step By Step Guide to Weight Loss

Step By Step Guide to Weight Loss

The OpenWeightLoss Guide, Copyright 2014 OpenWeightLoss.com All Rights Reserved

Step By Step Guide to Weight Loss

SOME OTHER HELPFUL SUGGESTIONS