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Table Of Contents
Foreword
Chapter 1:
Weight Loss Resolution Basics
Chapter 2:
Use Walks
Chapter 3:
Use Fruits Rich in Vitamin C
Chapter 4:
Switch Out Trans Fats for Healthier Fats
Chapter 5:
Reprogram Your Mind About Portion Sizes
Chapter 6:
Change Your Mind About Salt and Use Fresh Herbs
Chapter 7:
Change Your View About Whole Grains
Chapter 8:
Don’t Forget Water
Chapter 9:
Use Affirmations To Stay On Course
Chapter 10:
The Benefits of Maintaining a Healthy Weight

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Foreword
There are tons of reasons why obese or overweight people try to lose
weight
...

No matter what the reason is, healthy weight management and
successful weight loss depend on sensible goals as well as
expectations
...

Anyone can lose weight effectively
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Successful Weight Loss

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Chapter 1:
Weight Loss Resolutions Basics

Synopsis
Weight loss is the term that is on many people’s minds
...

While there are many solutions available in today’s market and advice
can be found easily over the internet, achieving weight loss goals is
totally a different matter
...

Before you rush and start on your weight loss plan, consider the
weight loss basics first
...
This is the main idea that everyone can relate to
...
The words “weight loss”
convey these notions
...
For you to achieve successful weight loss, you have to keep in
mind the weight loss basic principles
...

Lose Fat: Diets Can Help You
Eating correct and healthy balanced diet is important when losing
weight
...


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Once you have increased your intake of fiber and protein, you will
lose your weight gradually and your strong muscles will develop
...

Gain Muscles: Do Some Workouts
When losing weight, gaining muscle can help
...
It’s interesting to note that a pound of fat
requires only three calories while a pound of muscle needs 75-150
calories every day to work
...

You can consider any exercises or workouts
...
For
better results, alter your exercise routines to maintain the stimulation
of your body
...
There are
even others who enroll to a gym class
...
You can do workouts at your
home
...

When doing workouts, take it seriously and stick on your plan
...
Exercising regularly with consistency and
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commitment is a must
...
You have to take note that it also takes
time to see results
...
Losing
weight is a journey in which you need to monitor your progress
...

Losing weight may be easy for some because of using magic pills
...


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Chapter 2:
Use Walks

Synopsis
Anyone can be able to lose weight depending on the intensity and
duration of their walking as well as their diet
...
However, this does not mean
that you need to stop eating a healthy balanced diet
...
Walking is just a bonus for those who
want to see results in no time
...
But, the truth is, using walks
for your weight loss can help you arrived at your desired results
...
For you to lose a
pound every week, you need to get rid of 500 calories each day
...

In order for you to be successful to lose weight through walking, you
need to maintain the intensity of your exercise at a vigorous or
moderate level
...
However, you have to take note that balance is essential
...
Once you have succeeded
in losing weight, you should not remove your walking exercises in
your daily routine as this will help you maintain your weight
...
So, keep on
walking and ensure to follow a healthy balanced diet
...
You still need to consider eating a healthy diet as this
can let you achieve all your weight loss goals
...
Through this guide, you will be motivated in losing weight
...
Keep Track on Your Diet
The best key for you to avoid overeating is to keep on track on
what you are eating
...
If you don’t want to ruin
your weight loss goals, then create a record of what you eat or
drink
...
In this way, you will be able to maintain your
weight
...
Measure Your Walks
There are different ways to monitor your walks or how far you
have walked
...


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3
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This will help you to be motivated in losing weight
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Chapter 3:
Use Fruits Rich in Vitamin C

Synopsis
Recent studies suggests that you will be more successful with your
weight loss if you will eat more fresh citrus and some vegetables and
fruits that are rich in Vitamin C
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Getting to Know More about Vitamin C
Vitamin C is not just helpful in fighting colds
...
Did you know
that fruits that are high in Vitamin C can let you burn more fats?
What Is Vitamin C?
Vitamin C is also referred to as an ascorbic acid
...
This just means
that this neutralizes free radicals, which can cause damage to cells
...
With
this, you need to consider taking a fresh supply of these every day
...
Unfortunately, one’s body does not
have the capability of producing Vitamin C
...


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Vitamin C and Weight Loss
If you consider juicing recipes for your weight loss, you will get results
if you will include fruits that are rich in Vitamin C
...
So, eat
some and use them for your juicing recipes
...
If you don’t
have any idea which one is best suited on your weight loss journey,
then ask for assistance from experts
...


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Chapter 4:
Switch Out Trans Fat For Healthier Fats

Synopsis
For several years, doctors and nutrients have preached that low-fat
diets is the best key to successful weight loss, preventing health
problems, and managing cholesterol
...
It is because bad fats can increase
your health risks while good fats can protect your overall health
condition
...


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Eliminate Trans Fats From Your Diet
Trans fats are normal fat molecules that have been twisted as well as
deformed during a process, which is called hydrogenation
...
Partially, vegetable oils that are hydrogenated will make them
less likely to spoil and more stable, which is good for all food
manufacturers and not a good thing for you especially if you are
maintaining a healthy weight
...
Even a small amount of them is unhealthy
...

Trans Fats Sources
When talking about trans fats, many people think of margarine
...
However, the main source of trans fats in the Western diets
comes from snack foods and commercially-prepared baked foods
...

 Snack Foods – corn, candy, tortilla chips, potato, microwave
or packaged popcorn
...

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 Pre-Mixed Products – pancake mix, chocolate drink mix,
and cake mix
...

Be a Trans Fat Detective
When shopping for your monthly or weekly foods, always consider
reading the labels and check out if there is a presence of trans fats in
the ingredients
...

When it comes to purchasing margarine, choose the versions like
soft-tub and ensure that the products come with zero grams of this
bad fat
...
Avoid these foods unless your chosen
restaurant does not use trans fat when preparing their meals
...
If they will use trans fats, you can ask them to
prepare your foods with olive oil instead
...
Most states don’t have labeling
regulations for fast foods
...


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How to Choose Healthy Fats
With the numerous sources of dietary fats, the options can be
confusing
...

If you’re concerned about the health of your heart or your weight,
instead of avoiding fat on your diet, try to replace the bad fats like
trans fats with healthier fats
...

 Eliminate Trans Fats from Your Diet
...
Plus, limit fast
food
...
You
can limit saturated fats through cutting back full-fat dairy
products and red meat
...
Moreover, switch to low fat
versions of milk or full-fat dairy foods
...
The best sources of
Omega-3 are walnuts, fish, canola oil, soybean oil, ground flax
seeds, and flaxseed oil
...
So, if you don’t know how you will measure your fat intake,
talk to some experts or make your own personalized fat limit
...
Plus, this
can lead you the path of taking healthier fats
...
Saturated fats are also a kind of fat, which are found in
various animal products
...


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Chapter 5:
Reprogram Your Mind about Portion Sizes

Synopsis
In weight loss, eating the right portion size is essential
...
Well, it is really tough at first
...

It may be impossible to measure each morsel that passes on your lips
...

With the millions of foods out there, you might be surprised that a
single serving or two servings can make a difference
...


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Understanding Portion Sizes
People often relate serving sizes to the amount of particular foods that
are placed on their plates like at restaurants
...
More often than not, portions that are served
are not really the true serving size
...

Many people don’t often measure their foods even when at home
...
Due to this, some
don’t understand the meaning of true portion size
...
In this way, you will not be able to control your
calorie intake, but also you learn to watch portion sizes
...
Some of
these are the following:
 The size of a baseball or a fist of a woman is equal to a serving of
fruits and vegetables
...


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 The size of cards’ deck is approximately three ounces of meat,
which is a common serving size
...

 A computer mouse has the same size of a small potato
...
Once
you’ve measured your foods for the meantime, you can guarantee that
you are getting the right serving size
...
Then, if you are hungry, go for a 2nd half portion for you to be
sure
...
As a matter of fact,
salt does not have any amount of calories
...
It is because this
causes your body to keep water
...

It is kind of interesting to note that most crash diets that boast quick
weight loss depend on foods with no or little salt content
...
You can always
salt if you want to
...


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Why Change Your Mind about Salt?
Although salt is an essential part of one’s diet, eating too much of this
can be harmful
...
For your body to function properly, you need to
consumer 500 mg each day
...
Experts still advised
dieters to use this in order for your body to work properly
...

However, too much amount of sodium in your diet may have a
negative effect in one’s body
...

Using Herbs For Your Weight Loss
In today’s modern world, most foods found in the market are
unhealthy
...
If you think you got the right ingredients, adding fresh herbs
on your dish can make a difference
...
Some of
them include:
 Parsley
 Basil
 Oregano
 Cumin
 Thyme
 Rosemary
 Chives
 Black pepper
 Nutmeg
 Cinnamon
 Paprika
 Chili Powder
Each of these can either be savory or spicy
...
There are herbs, which can be paired with fruits for spices and
healthy desserts that will add flavor on your healthy diet
...
You can find them at the nearest local store in
your area
...
Of course, it can be difficult to start

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with herbs especially if you haven’t considered these kinds of foods
for a long time
...
The fresher the herbs, the greater the
benefits will be
...
If you want to use fresh
herbs, just chop them into small pieces and then follow the
instructions on your own cookbook
...
Fresh herbs are not costly as what other
people think
...
Through this, you will not just be able to save
money on buying herbs, but also it will be much easier for you
to cook your recipes regularly
...
However, before you
decide to add this, make sure to consult your physician first
...
Therefore, if you don’t want to face any inconvenience when
losing weight, then find out which herbs are best suited for you
...

A new study showed that people who followed weight loss programs,
which incorporate whole-grain breads and cereals are most likely to
achieve weight loss goals successfully
...

Researchers said that the results suggest that considering whole
grains into your weight loss journey can help you burn fat and reduce
the risk of developing a heart disease
...
Metabolic syndrome is a collection of the
risk factors, which increase the risk of diabetes and heart disease
...
But,
one group was told to take only whole-grains or whole-grain products
while the other was asked not to consider eating any whole-grain
foods
...
Both have
experienced a decrease in their body fat
...
They also experienced other benefits
...

Whole Grain Sources
If you are searching for a source of whole grain, here are the several
whole grains you can consider:
 Whole wheat
 Oatmeal
 Popcorn
 Brown rice
 Whole-grain corn

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 Whole rye
 Millet
 Bulgur
 Triticale
 Wild rice
 Buckwheat
 Whole-grain barley
 Sorghum
 Quinoa
There are also whole grains that you can add on your snacks or meals
...

You have to take note that color is the basis of whole grains
...
If you want to be sure, check the nutrition facts
...
For that reason, don’t forget to drink water as this can
help you achieve all your weight loss goals
...
Initial weight loss is caused
by loss of water
...

The process of burning fats and calories also requires a sufficient
supply of water for you work efficiently
...
Once you have
burned calories, you create toxins like an exhaust coming out of your
car
...

If you try to weight loss to build abs and muscles, water helps in
maintaining muscle tone through assisting muscles in their ability to
contract and this lubricates your joints
...

Many people are aware that a healthy weight loss revolves around
having a good amount of fiber
...


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Chapter 9:
Use Affirmations to Stay on Course

Synopsis
Affirmations can help you get going
...
Through these, achieving all
your weight loss goals is possible
...


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Affirmations Defined

Affirmations are simply anything you think or say
...
For
instance, if you believe that losing weight is impossible and difficult, it
will be
...
You have to keep in mind that actions follow
thoughts
...

Staying on the course is never an easy job especially if you are
surrounded with temptations
...

Here are some of them:
 I will maintain a healthy balanced diet
...

 I will exercise 1 hour every day and 3 days a week
...

 I will follow after 6 eating habit
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Not only it
improves the quality of life, but also it boosts one’s quantity of life
...
Even losing 5-10% of your weight will aid in reducing
various aches as well as pains that are associated with not being
active
...
But, if your weight is less, your body will
be able to work efficiently and will avoid damage, which can hinder a
person to do his or her daily activities successfully
...
However, if you maintain a healthy
weight, the amount of blood that is going to various vital organs of the
body will increase, which will also allow your heart to do its job
efficiently
...


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Lower Risk of Diabetes

Based from some research and studies, overweight people are at
greater risk to suffer from Diabetes Type II
...
If you don’t have
this condition, maintaining a healthy weight will reduce the risks of
Diabetes
...

Losing weight will not just prevent cancer development, but also this
can lessen the possibility of developing various types of cancer that
are known nowadays
...

Prevent Osteoarthritis
Osteoarthritis is a condition in which patients suffer from joint
paints
...
However, with a maintained healthy
weight, this disorder can be prevented easily before it will start
...

These are only some of the numerous benefits of maintaining a
healthy body weight
...


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