Slim Success Course. Twelve Powerful Steps for Achieving Permanent Weight Loss. Living Fully Resources

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1 Slim Success Course Twelve Powerful Steps for Achieving Permanent Weight Loss Living Fully Resources

2 Table of Contents Introduction 1. Assess Your Body 2. Monitor Your Consumption 3. Strengthen Your Commitment 4. Empower Your Mind 5. Raise Your Metabolism 6. Conquer Your Food Addiction 7. Overcome Your Emotional Eating 8. Build Your Support 9. Enhance Your Diet 10. Exercise Your Body 11. Celebrate Your Weight Loss 12. Maintain Your Weight Loss * Empowering Weight Loss Charts & Logs

3 Copyright. The contents of this ebook are copyrighted; no parts of this ebook may be copied and distributed without the permission of the author. The author often gives permission for the free distribution of this ebook after the request has been made. Disclaimer: The contents covered in this ebook are not intended to be for diagnosis or cure of any illness. These contents should not be relied on as the only and final source for making weight loss and health decisions. Prior to starting any diet or exercise program you should consult a physician. The author and the LivingFully.com do not accept any liability for the outcome of implementing any of the suggested strategies LivingFully.com

4 Introductions Good health is one of the greatest gifts in life. People often do not realize how precious is good health until they lose it. It should be the aim of each person to become very healthy. By becoming healthy the quality of life is enhanced and the length of life is increased. One of the key components of good health is maintaining the proper weight. Being overweight or obese not only physically and psychologically deteriorates the quality of life, but it can even lead to premature death. Being overweight puts tremendous strain on the organs of the body and leads to many illnesses and physical complications, such as: heart disease, cancer, stroke, and diabetes, just to name a few. According to US surgeon general, each year over 300,000 people die because of being overweight. Being overweight and obese is an epidemic that is increasing each year. Many people attempt to lose weight and reach their ideal weight in order to live a better quality of life and diminish their risk of illness and premature death. However, 95% of the diet programs fail, which leaves many people disappointed and in danger of severe health complications. Living Fully Weight Loss Guide is an empowering resource that will provide you with powerful physical and psychological strategies to reach and maintain your ideal weight, and to live a long and healthy life LivingFully.com 1

5 1. Assess Your Body To get to where we want to get in life, we need to know where we are. Knowing where we are enables us to set up a course of action that will take us to our desired destination. To achieve our weight loss goal it is essential to properly assess our weight. Just knowing that we are overweight and we need to lose weight is not enough to prepare us for weight loss. To assess our weight, we need to accurately know our weight by correcting for the typical weight fluctuations. We also need to know what is our ideal weight based on the relevant factors. When we accurately know what our current weight is, and we also know what should be our ideal weight, we will know how far we need to go to reach our ideal weight. Current Weight To accurately know your current weight, you need to initially weigh yourself a few times throughout the day, and then consider your lowest weight as your current weight. The weight of a person can fluctuate up to a few pounds throughout the day due to factors such as water retention, food intake, and elimination. Therefore, by weighing yourself several times during the day under various conditions and considering your lowest weight as your current weight, you will be able to obtain a more accurate assessment of your weight. And, later on when you are weighing yourself to determine your new weight, you can follow a similar procedure in order to make a comparable comparison. To be able to weigh yourself several times during the day consider doing this on one of your days off so you have access to weight scale throughout the day. Take off heavy clothe and objects that may diminish the accuracy of weight. Also, since different weight scales may be calibrated differently, you want to use only one scale for recording your weight. Ideal Weight After you determine your current weight, you need to determine what would be the ideal weight for you. The factors that you need to take into consideration for assessing your ideal weight include: gender and height LivingFully.com 2

6 The proper weight for Men and Woman based on their heights is provided in the Healthy Weight Chart. After you determine your current weight and ideal weight, subtract your ideal weight from your current weight to determine that how much weight you need to lose in order to reach a weight that is healthy for you. Since the proper weight in the Healthy Weight Chart is given in a range, you can initially set the goal to reach the upper number. And, after you reach that goal, if you determine it is appropriate, set a goal to reach the middle or lower number. Take into consideration your body frame. If you have a large frame size, your ideal weight will be at the upper numbers of ideal weight range, and if you have a small frame size, it will be at the lower numbers. Body Mass Index One of the methods to assess the weight is to determine the Body Mass Index. Body Mass Index (BMI) takes into consideration the weight and the height of the person, and then categorizes the person as underweight, normal, overweight, or obese. Body Mass Index is determined by dividing the weight into height. The measurements have to be in kilogram divided by meter. Therefore in order to assess the MBI in pounds and inches, the following conversion has to be used: Multiply the weight (in pounds) by 703; then divide that number by height (in inches) multiplied by height (in inches). Therefore, the formula is: The BMI is categorized as such: 703 Below 18.5 Underweight 18.5 to 24.9 Normal 25 to 29.9 Overweight Above 30 Obese The limitation of Body Mass Index is that it is possible that a muscular individual to be in the overweight category because of the muscle weight. Therefore, body fat percentage also needs to be taken into consideration when assessing the weight LivingFully.com 3

7 Body Fat Percentage An important consideration for reaching the proper weight is your body fat percentage. It is not just how much you weight that should be taken into consideration, but also your body fat percentage. Such as, a person who is pounds over the proper weight may not be overweight and unhealthy. If the excess pounds are from the fat, that person is overweight and unhealthy. However, if the excess pounds are from muscle, those pounds are not excess and unhealthy, because being muscular and strong is a desirable condition for the body. Therefore, there also needs to be subjectivity about the proper weight. If you are not a muscular athlete, then your ideal weight can be assessed based on the Healthy Weight Chart, or Body Mass Index. But, if you are a muscular athlete, then you need to take that factor into consideration. In fact, if you have a low fat body, then you do not need to be concerned about weight loss, instead you should focus on maintaining your current level of fitness and eating a healthy diet that nourishes and energizes you. If you are not already muscular, by knowing your body fat percentage, when you turn your fat into muscle, you will be able to make a better assessment of your weight loss progress. The classification of Body Fat Percentage for men and women is: Classification Females Males Must have Fat At least 10% At least 5% Professional Athlete 10-23% 5-15% Fit and Healthy 17-28% 10-20% Marginal 29-35% 21-25% Overweight 35% 25%+ There are several methods to measure your body fat. A quick and reasonably accurate method is to use a body fat scale. Body fat scales in addition to showing the weight, also reveal the body fat percentage. They typically work by sending a harmless electrical signal through the body (not to be used when internal medical devices such as pacemakers are used). The body fat scales have become relative cheap in the recent years, and they cost slightly more than traditional weight scales. And, you should consider obtaining one unless your current financial situation does not allow it. After you determine your body fat percentage, it should be your goal to reach your ideal weight in conjunction with reaching your ideal body fat percentage LivingFully.com 4

8 Waist Measurement Having a large stomach is not attractive and it is the hallmark of being overweight. Furthermore, storing fat around the waist area is more dangerous than storing fat in other parts of the body. This is because fat around the waist surrounds the vital organs of the body and it leads to compromising their performance. It has been shown that individuals with excess fat around their stomach are more susceptible to health complications such as coronary heart dieses. Therefore, by decreasing the fat around your waist, you look much better, and you can possibly live longer. To measure your waist line, use a flexible measuring tape. If you only have a less flexible retractable tape that is commonly part of the toolbox, use that. But, consider purchasing a flexible measuring tap, it will be easier and more accurate to use. These measuring tapes are commonly available in the sowing supplies section of the retailers. Put the tape around your waste and position it midway between the bottom of your ribs and top of your hip, which will be approximately crossing your belly button. For men a waste line of above 37 inches, and for women a waistline of above 32 inches, puts them in increased risk of health complications. Waist-to-Hip Measurement You can also measure your Waist-to-Hip ratio to assess your risk. To do so, measure your hip around the widest area. And divide your waist measurement by your hip measurement. For men a ratio of (.9) and for women a ratio of (.7) has been associated with lowered the risk of physical complications. However, it is possible that someone who has excessive fat in the waistline, to have a low Waist-to-Hip ratio because of also having a large hip. Therefore, subjective assessment also need to be made. Essentially, if you have excess fat around your waist line, you are at a higher risk than having fat in other areas of your body, and you need to especially take step to lose those extra pounds. And by firming your stomach, you will increase your physical attractiveness in addition to improving your health. Visual Assessment You can use various methods to assess your body and to track your weight loss and health progress. One of the simplest assessment techniques is the visual assessment. Simply by looking at yourself in the mirror and seeing excess fat, you can determine if you need to lose weight. To 2009 LivingFully.com 5

9 do a quick visual assessment, stand straight, and without bending your back, lower your chin to your chest and look down at your feet. If you cannot see your toes because your stomach is hanging and blocking it, that is a sign that you need to get on a weight loss program To be able to better assess your weight loss progress, take digital pictures of yourself before starting the weight loss program. Take full length pictures of yourself from the front and side, also from the back if you consider it helpful. You can take two sets of pictures, one set with your swimsuit on, and the other set with your clothe on. The swimsuit photos will be more revealing about your weight loss. And, the fully clothed photos can provide you with the option of displaying them in conservative settings. For instance, if you decide to run for a public office, you can put your before and after pictures on a web page to display your achievement. Any person who sees your before and after pictures will be greatly impressed by you, and will have high regards for you as someone who has changed his or her life for the better. Your weight loss is an achievement and in appropriate settings, you can display it with great pride. A picture is sometimes worth a thousand words. Either have someone take your pictures, or use digital camera and take your own pictures several times until you obtain the pictures that reveal your current physical condition. Many of the digital cameras have timers built into them; therefore, you can put the digital camera on a surface and use the timer function to give you time to get in front of the camera and position yourself for the picture. As you make progress in your weight loss program, periodically (such as once a month) take follow up pictures and compare the difference. When you make the visual comparisons with your previous pictures and see yourself losing weight, you become very excited and motivated to continue on your path to have a trim, fit, and healthy body. As part of your visual assessment, use a weight loss tape measure and measure various parts of your body that will be affected by your weight loss. These parts are typically the waist, the buttocks, the thighs, and the under arms. And, as you make weight loss progress periodically measure your body parts and compare the measurements. As you notice that the circumference of your body parts continuously shirk and decrease, you will be very motivated to continue on your weight loss progress. Overall Health The great benefit of weight loss is that it improves your overall health, and helps you prevent many health complications. The healthy habits that you incorporate in your weight loss program will be evident in the overall improvement of your health. Two of the health measures that you should take into consideration while going through the weight loss program include your blood pressure and your cholesterol level. Both of these variables are important considerations in the 2009 LivingFully.com 6

10 assessment of your weight loss success. This is because not only you want to be trim, but you also want to be healthy. You should never lose weight at the expense of your health. There are unhealthy program and methods that may result in weight loss. However, weight loss at the expense of health is not a benefit gained, but a harm caused. Blood Pressure Blood pressure is the force that blood exerts on the walls of arteries (blood vessels) of the body as it passes through them. The higher is the blood pressure the more pressure is excreted on the arteries, and more damage is done to them. This is similar to water passing through a water hose, as the water pressure increases, there is more friction and the wear and tear on the hose increases, and the hose becomes more likely to get damaged. Individuals who have high blood pressure are at the great risk of having serious complications, especially heart attack and stroke due to the damage to their arteries. High blood pressure is known as the Silent Killer. This is because high blood pressure often does not show any symptoms, and a person may have high blood pressure for many years without physical indications. However, the damage to the arteries continuously increases until there is suddenly severe health problems such as heart attack or stroke. It is important to diagnose the high blood pressure early on and then take preventive measures to lower the blood pressure to a level that the risks are minimized. The numbers that are obtained after measuring the blood pressure are the systolic pressure (top number) and diastolic pressure (bottom number). Systolic pressure is the blood pressure when heart is beating (it is the highest blood pressure that occurs) and diastolic pressure is the blood pressure when heart is resting in between the beats (it is the lowest blood pressure that occurs). Ideally blood pressure should be less than 120 systolic and less than 80 diastolic (120/80). The assessment of various blood pressure categories is: Blood Pressure Category Systolic pressure Diastolic Pressure Ideal Below 120 Below 80 Normal Pre-hypertension Stage 1 Hypertension Stage 2 Hypertension Stage 3 Hypertension Above 180 Above LivingFully.com 7

11 To take your blood pressure visits your physician. The blood pressure is taken at least in two different days. This is because the blood pressure of a person can fluctuate throughout the day. Therefore, in order to confirm the accuracy of blood pressure, there needs to be at least two readings in two different days. If you have high blood pressure it is important to work closely with your doctor to lower your blood pressure. If you have stage 1 hypertension or above, there may be the need to create a comprehensive program to lower your blood pressure, especially if several risk factors are involved. In addition to getting your blood pressure checked by a health care professional, there are relatively inexpensive home devices that you can use to measure your own blood pressure, or to monitor it. Also, many drugstores, including the ones located in major stores provide blood pressure machines that can be used for free. After you measure your blood pressure record the results, and by taking several measurements, you can more accurately determine your blood pressure. Share your blood pressure records with your doctor. There are measures that you can take to lower your blood pressure. Eating a low fat diet is one of the key steps for lowering your blood pressure. Eating a high fat content diet will result in clogging of the arteries. And, as the arteries clog, they become narrowed and as the result blood pressure increases. This is one of the reasons that you should be very cautious of diets that advocate high protein consumption. Even if high protein contents shed off some weight (the long term results being very debatable), however the damage to the body cannot be justified. Another important method for lowering the blood pressure is regular exercise. Exercise strengthens the heart; therefore, heart does not have to work as hard and the pressure of blood in the arteries are decreased. By eating a healthy low fat diet and engaging in regular exercise, you can decrease your weight and also decrease your risk of experiencing complications caused by high blood pressure. The lessons Exercising Your Body and Enhancing Your Diet provide strategies that will lower your weight and lower your blood pressure. Cholesterol Level One of the important indicators of good health is the cholesterol level. Cholesterol is a waxy and fatty substance that is produced by the body and also contained in some foods. Some levels of cholesterol are needed for the proper function of body. However, too much cholesterol can lead to severe health problems. As the waxy cholesterol travels through the body it can stick to the walls of the arteries, narrowing them and causing the blood flow to decrease or stop. And, the decrease in flood flow can result in serious complications such as heart attack, stroke and other problems. There are two types of cholesterol: low density and high density cholesterol. Low density cholesterol is the bad type; it is responsible for the various health problems. High density cholesterol is the good type; it actually dissolves the low density cholesterol. There is also 2009 LivingFully.com 8

12 Triglycerides, which is a type of fat that is very similar to low density cholesterol. Therefore, a good indicator of health is having low levels of low density cholesterol, low levels of triglyceride, and high levels of high density cholesterol. When the term cholesterol is used without specifying high or low density, it is referring to low density cholesterol or to total cholesterol. When the total cholesterol level is high it is often an indicator that the low density cholesterol is also high, because low density cholesterol makes up a higher percentage of the total cholesterol. When cholesterol is tested, there can be the fasting cholesterol test, or the non-fasting cholesterol test. Fasting cholesterol test requires not eating any food for several hours; and after the test, complete analysis of cholesterol is provided. Non-fasting cholesterol test can be done without limiting the food intake. And, it provides only data about the total cholesterol level. The results of cholesterol test are summarized as such: Type of Cholesterol Description Optimal level High Density Cholesterol Higher the number the better Optimal is above 60 ( Good for you ) Low Density Cholesterol Lower the number the better Optimal is less than 100 ( Bad for you) Triglyceride Lower the number the better Optimal is less than 150 ( Bad for you) Total Cholesterol ( Bad for You) Lower the number the better Optimal is less than 200 For the complete assessment of the cholesterol levels refer to the Cholesterol Assessment Chart. It is very important to know your cholesterol level. Knowing this information can help you determine what changes you need to make to protect yourself against the dangers of high cholesterol. If you are overweight, the chances are that you also have high cholesterol. This assumption can be made because of cause and effect. Being overweight is often the result of eating fatty and high calorie foods, and those fatty foods also contain bad cholesterol. Knowing your cholesterol level can be a great motivator for you to lose weight. You can set goals to lose weight and to lower your cholesterol at the same time. Since these two goals are greatly interrelated, you will be killing two birds with one stone. To measure your cholesterol, you should setup an appointment with your doctor. After the determination is made to either perform the fasting or non-fasting test, blood sample will be drawn and sent to laboratory. There are also inexpensive home kits for performing the cholesterol test. However, initially it is recommended to get the test done through the physician s office. It is best to do the fasting cholesterol test at least once every five years. However, if your test results are alarming, there needs to be more frequent cholesterol testing in order to monitor 2009 LivingFully.com 9

13 your progress as you lower your cholesterol and decrease your chance of dangerous medical complications such as heart attack and stroke. The diet that you eat has a tremendous influence on your cholesterol level. Diets in low fat can greatly help you to lower your cholesterol level and diminish the dangers of high cholesterol. Refer to Enhancing Your Diet strategies for low fat meal alternatives that can lower your cholesterol level and decrease your weight LivingFully.com 10

14 Free Slim Success Course Slim Success Course contains various worksheets. When you receive the program the print option will be enabled, and you will be able to print out the lessons and the worksheets that you want LivingFully.com 11

15 Empowering Weight Loss Charts & Logs

16 Healthy Weight Chart Women Men Height Pounds Height Pounds lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs. LivingFully.com

17 Cholesterol Assessment Chart Total Cholesterol (the lower the better) Below 200 Desirable 200 to 239 Borderline - High Above 240 High High Density Cholesterol (the higher the better) 60 or greater Ideal 35 to 59 Desirable Under 35 Not Desirable Low Density Cholesterol (the lower the better) Below 100 Ideal 100 to 129 Desirable Borderline - High High Above 190 Very high Triglyceride (the lower the better) Below 150 Normal Borderline - High 200 to 499 High Above 500 Very High LivingFully.com

18 Blood Pressure Chart Blood Pressure Category Systolic Pressure Diastolic Pressure Ideal Below 120 Below 80 Normal Pre hypertension Stage 1 Hypertension Stage 2 Hypertension Stage 3 Hypertension Above 180 Above 110 LivingFully.com

19 Weight and Health Assessment Log Assessment Date Result Date Result Date Result Body Weight Body Mass Index Body Fat Percentage Waist Size Hip Size Waist to Hip Ratio Cholesterol Level Blood Pressure Resting Heart Rate LivingFully.com

20 Weight & Fat % Log Date Time Weight Fat % Date Time Weight Fat% LivingFully.com

21 Calorie Log Date Food Quantity Calories Date Food Quantity Calories LivingFully.com

22 Weight Loss Quick Log Date Weight Loss Related Data LivingFully.com

23 Blood Pressure Date Time Systolic/Diastolic Date Time Systolic/Diastolic Blood Pressure Category Systolic pressure Diastolic Pressure Ideal Below 120 Below 80 Normal Pre hypertension Stage 1 Hypertension Stage 2 Hypertension Stage 3 Hypertension Above 180 Above 110 LivingFully.com

24 Cholesterol Log Date Total Cholesterol High Density Cholesterol Low Density Cholesterol Triglyceride Type of Cholesterol Description Optimal level High Density Cholesterol Higher the number the better Optimal is above 60 ( Good for you ) Low Density Cholesterol Lower the number the better Optimal is less than 100 ( Bad for you) Triglyceride Lower the number the better Optimal is less than 150 ( Bad for you) Total Cholesterol ( Bad for You) Lower the number the better Optimal is less than 200 LivingFully.com

25 . Weekly Calorie Log Day Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday Food Intake + ( Estimated Calories ) Total Calories Total Weekly Calories To calculate the total weekly calories, use the average of daily calories intake for the days that calories intake was not recorded. Daily Comparison Total Daily Calories Daily Comparison Total Daily Calories Monthly Comparison Jan Feb Mar Apr May June July Aug Sept Oct Nov Dec Total Monthly Calories LivingFully.com

26 Fruit & Vegetable Log Month Year Day of the Month Total Monthly Servings Fruits & Vegetables Serving Total # of Servings Monthly Comparison Jan Feb Mar Apr May June July Aug Sept Oct Nov Dec Total Monthly Servings LivingFully.com

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