Lose Pounds by the Minute: Weight Loss Motivation and Guide No BS Guide on How to Lose Weight Naturally

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3 Lose Pounds by the Minute: Weight Loss Motivation and Guide No BS Guide on How to Lose Weight Naturally By: David A. Grande

4 PUBLISHERS NOTES Disclaimer This publication is intended to provide helpful and informative material. It is not intended to diagnose, treat, cure, or prevent any health problem or condition, nor is intended to replace the advice of a physician. No action should be taken solely on the contents of this book. Always consult your physician or qualified health-care professional on any matters regarding your health and before adopting any suggestions in this book or drawing inferences from it. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, from the use or application of any contents of this book. Any and all product names referenced within this book are the trademarks of their respective owners. None of these owners have sponsored, authorized, endorsed, or approved this book. Always read all information provided by the manufacturers product labels before using their products. The author and publisher are not responsible for claims made by manufacturers. Digital Edition Manufactured in the United States of America

5 WHAT YOU WILL LEARN IN THIS BOOK How This Book Will Help You and Why Weight loss is a thing that many persons battle with on a daily basis. The main problem they have is finding a solution that works for the long term. This book helps those who are having challenges to find the right solution or combination of solutions to the problem. The book has great weight loss tips, includes some diets that persons can try in addition to some exercises that can help to speed up the weight loss process. There is even a chapter that focuses on weight loss surgery. Dive Right into the Book! Or Learn a Bit More About the Author

6 TABLE OF CONTENTS Publishers Notes What You Will Learn In This Book Dedication Chapter 1- A Personal Philosophy On Weight Loss Chapter 2- The Best Weight Loss Tips Chapter 3- Key Ingredients For Effective Weight Loss Chapter 4- Weight Loss Exercises Chapter 5- Extreme Weight Loss Diet Chapter 6- Weight Loss Shakes Chapter 7- Safe Weight Loss Pills Chapter 8- Weight Loss Surgery About The Author

7 DEDICATION This book is dedicated to my dear friend Marjorie. She was obese and with the help of her doctor and other friends like me, she was able to lose hundreds of pounds over time. Her struggle has made me more aware of the things that can lead to obesity and what can be done to stop it.

8 CHAPTER 1- A PERSONAL PHILOSOPHY ON WEIGHT LOSS The diet industry in America has created a culture of hopelessness. All the diet rules that we have been fed are good for those who already live by them or for those who have the determination to follow them for a period of time. If you are part of the latter category or don t fall into either, you re likely going to start off on one of the many programs and at some point fall off the wagon. Why? Because it is impossible to follow all of them or even half of them; you re set up for failure from the beginning.

9 Many of the gurus we follow never had a real lasting weight problem. How many fitness experts actually overcame any real struggle to become fit? I am not a fitness or diet expert. I am a person who has lost a lot of weight and did it without following the rules. For people who are really overweight, the rules become a barrier physically and mentally to any lasting weight loss results. For those that have just a few pounds to lose and have an event coming up that motivates them to lose the weight, almost any plan can work for the short term. No matter your situation, there is no doubt that losing weight with any method will benefit your health. If you have a specific medical concern that requires a special diet, this book may not be the answer for you. My real goal is to help everyday people who have a weight problem and cannot follow the conventional methods for weight loss. How did I go from a size 20 to a size 2? After years of dieting, I figured out that I could not stick to any plan that included a complete change to my normal pattern of eating and physical activity. I could do almost any plan for a period of time, but inevitably I would go back to my old habits. Because I had ballooned up to 250+ pounds, the mountain seemed too steep to climb. I have a busy, demanding and stressful job; this has not changed in 10 years. I can make time to work out, prepare meals and do all the things I m told that I should do, but that means something else has to suffer in my personal life; sleep, housecleaning, time with my husband, time caring for my pets or, until just this year, caring for my mother. The level of stress this causes is overwhelming. Also, add on guilt every time I failed to meet all the requirements. For the sake of

10 my sanity, well-being, spouse and those that interact with me (employees, family, etc.), it would be better for me to be fat and happy than to make myself do all the things the diet industry tells us to do. I grew up overweight and continued getting bigger and bigger as an adult, but it seemed that I was always trying to lose weight. My mom put me on my first diet in the 2nd grade. I had the most success following a low carb plan. In the early 2000 s, the low carb diet craze was in full swing. More of the fast food restaurants were familiar with ordering a menu item protein style (no bun). In 2001, I began losing weight by eating plain eggs for breakfast from McDonald s, plain chicken patties from Carl s Junior or cheeseburger patties for lunch and dinner from the drive-through window at McDonald s. Over a three year period, I got down to about 140 lbs. Reaching 140 lbs. was a huge accomplishment and I felt good in my clothes at that weight. My ultimate dream however, was to be 120 lbs. I started dating, met my husband and was married in After the first year, I put back on 30 lbs. I just could not go back to the low carb diet so I tried several different plans. I started working out; jogging and weight training. I would get down to 135 lbs. for a time and then ended up gaining back lbs. a few times. Finally, by 2009, I had gotten back up to 168 lbs. My job was just as hectic as ever and I could not work out even if I wanted to. I started basic calorie counting. I looked up the calorie counts for all of my normal fast food items. I tried out several low calorie frozen dinners and started taking one to eat at my desk for lunch every day. Soon, I knew exactly what I could eat from the drive-

11 through that would fit within the calorie range for breakfast and dinner. My goal was to eat 1500 calories a day. With 3 meals in the calorie range, I just added one snack in the late afternoon and a vanilla cone for dessert each night. I had my fastfood ordering on auto-pilot. My weight started dropping. I got to my lowest weight of 135 lbs. again. I was feeling good, but I wanted to go all the way (120 lbs.). In the past, I would get super motivated and freak out at the 135 lb. mark. I d go crazy exercising and trying to eat stricter/healthier. Soon after, I d crash and burn and end up back on the upward climb on the scale. This time, I made a conscious decision to just stick to my plan. By the end of the year, I was within eight lbs. of my 120 lb. goal. I dropped my calories down to around a day. I had a lot of travelling, but because my eating was on auto-pilot and my stomach had adjusted to true portion control, I found that I could eat out at any restaurant and just eat enough. I met my goal weight in just five months. Here are my top ten rules of thumb: Forget Everything You ve Been Told About Weight Loss Start from scratch. There is no miracle diet or special combination of food. You don t have to exercise to lose weight. You don t have to eat healthy food or give up the foods you enjoy. You don t have to prepare all of your meals. You don t have to cook. You don t have to spend a lot of money having special food delivered to your door. You don t have to stop eating hours before bedtime. You don t have to count calories for the rest of your life.

12 Analyze Your Normal Eating Habits To Figure Out Your Pattern Of Eating Figure out what is the go to menu item at the fast food restaurants you frequent and the times during the day that you get hungry. If you really like French fries, you may need to eat half of your burger or eat a small sandwich item. If you are a burger person and don t need the fries then cut them out so you can eat the sandwich that you really want. Never order larger than a small fry. You ve got to focus on getting your portions under control. Calorie counting is the training wheels in the beginning so that you begin to know what a true portion looks and feels like. If you are eating meals and feeling full immediately, you are probably eating too much. A true portion is going to take a few minutes to hit your blood sugar. For meals that you don t eat through the drive thru, you ve got to pay special attention to the labels and make sure you know the calories you are consuming. Almost every fast food restaurant and many chain sit-down restaurants have their nutrition information posted online or on brochures at the store. Do not worry about fat, carbs, etc. Just focus on the calories. I m a personal fan of frozen dinners, specifically Lean Cuisine, for lunch because there is no meal preparation, the food tastes great and I don t have to leave my desk to eat my lunch at work. If you prepare meals at home, it is really important that you pay attention to the portions and make sure you figure out the amount you can eat and stay within your daily calorie count. Everyone assumes that eating at home is healthier, but the problem is people

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