50+ Blueprint. The Essential Blueprint For A Woman Over 50 To Learn How To Lose The Weight And Keep It Off For Good.

Transcription

1 50+ Blueprint The Essential Blueprint For A Woman Over 50 To Learn How To Lose The Weight And Keep It Off For Good

2 DISCLAIMER The information presented in this work is by no way intended as medical advice or as a substitute for medical counselling The information should be used in conjunction with the guidance and care of your physician Consult your physician before beginning this program as you would with any exercise and nutrition program If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions By continuing with the program you recognize that despite all precautions on the part of HealthQueens there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against HealthQueens or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program 01

3 Why Women Over 50 Need A Different Approach If you're like most women over 50, you've probably noticed that it has become a lot easier to gain a few pounds than to lose them The foods that you ate without care in your 30s and 40s now stick to your body like glue, adding bulk to your midsection The good news: the solution to a fit and firm body at age 50+ (and the health, energy and vitality that comes with it) is right here in this program We ll show you exactly how you can to fix your metabolism and turn your fat-burning switch on, so that you lose the weight and keep it off for good This blueprint lays out exactly "what" to do, customized for women over 50 You ll learn all the important information, step-by-step, without any fillers To learn more about "why" we recommend doing things this way, check out the "Resources" section in the members area 50+ Why This Program Is Different From Anything You've Tried Before This program is completely different from diets you ve tried in the past It s designed specifically to meet the needs of women over 50 who want to keep the weight off for good and it s based on the following principles: Customized For Women 50+ Trying the ways that have worked in your 30s or 40s to lose weight don't work as well for women over 50 We've created a customized approach for women 50+ that is very effective at losing the weight and keeping it off for good No Hunger Or Deprivation Eating the way we'll show you automatically eliminates hunger and even cravings You are not supposed to be hungry, and eating the right kind of proteins and healthy fats will help you achieve that No Counting Calories If you give your body the metabolism boosting foods we recommend, the right kind of hormones get triggered and you don't need to worry about counting calories or any other extreme tracking Eat Real Food Processed foods (even processed diet foods) contain hidden sugars, artificial sweeteners, low-quality ingredients, unhealthy oils, trans fats and other nasty things that force your body to store fat We believe in eating high-quality, real, natural foods This Is A Lifestyle, Not A Diet You'll already see great results after the first 2 weeks, but you don't have to fear that you'll gain it all back and more (like with the other diets you tried in the past) The reason why we are so confident that you'll be able to keep the weight off for good is that we've designed this program specifically as a lifestyle, not a diet We'll teach you how to eat the right way, and we'll walk this journey together with you - giving you all the ongoing coaching videos, recipes and tips that you need to keep the weight off for good 02

4 Don't Drink Calories Do not drink ANYTHING that has calories No fruit juices, soda, "vitamin" water, milk, sports drinks, etc You can drink plenty of water (try putting lemon/lime slices into it if you want), unsweetened iced tea, tea, coffee, or other no-calorie drinks *that do not contain artificial sweeteners* as you want Important: diet soda and other no-calorie drinks that contain artificial sweeteners are NOT allowed, since these ingredients are manipulating your weight loss silently Why Diet Soda & Artificial Sweeteners Are Manipulating Your Weight Loss Results Why is Diet Soda bad? When many people try to kick a soda habit, they tend to go with the diet versions of their favorite soda instead The problem with sugar-free foods and drinks is that they contain artificial sweeteners Why are artificial sweeteners so bad? There are a few key ways that these chemicals can derail your weight loss, or even worse, cause major health problems The truth is that artificial sweeteners can lead your body to consume more calories, and they have other potentially harmful effects on your health Instead of helping people kick sugar habits, these chemicals have left people wanting more of the sweet flavors that they imitate Many artificial sweeteners like saccharin and aspartame change your gut flora and consequently manipulate your results silently Many processed & packaged foods, from proteins bars to sugar-free ice cream contain these artificial sweeteners If you are a yo-yo dieter who tried to follow a low-fat diet in the past, you probably ate some of these foods New studies show that artificial sweeteners change the microbiome in your gut This change of your gut flora can, according to these new studies, lead to obesity and diabetes Many people have lost weight and started feeling much better after eliminating artificial sweeteners Just this one small change can have a big difference Try it out for yourself, and go without any of these artificial sweeteners for 2 weeks and you'll feel the difference Artificial Sweeteners To Avoid Aspartame Saccharin Sucralose Acesulfame Potassium Approved Sweeteners Stevia (read labels to make sure there is no added sugar) Xylitol (warning: toxic for dogs) Erythritol 03

5 3 Eat 3 Meals Per Day (+ 1 Snack If Hungry) The myth that you need eat 5 small meals per day is a persistent one, even though it has been thoroughly debunked in multiple studies Eat 3 meals and add a snack if you are hungry Eat when you are hungry, and eat until you are full Eating the right kind of foods that we are going to show you, your body knows how to regulate itself automatically, so no counting of calories or other detailed tracking is needed Chew your food, eat slowly and mindfully Don't stuff yourself, but definitely make sure you eat enough of the right foods Important: Eating the way we recommend will automatically lower your intake of bad carbs It's important that you eat enough protein and healthy fats Don't try to go low-carb AND low-fat at the same timeit doesn't work If you feel hungry eat a healthy meal/snack that includes protein and healthy fats, which are the key to triggering the right hormones to burn fat and not having a constant feeling of hunger (which you probably experienced in the past when you tried to diet) Eat Within 1 Hour Of Waking Up And Stop Eating 3 Hours Before Going To Sleep The timing of when you eat is very important because doing it the right way will trigger your hormones in a way that optimizes your body s ability to burn fat Q A Eat A Protein-Rich Meal Within 1 Hour Of Waking Up Make sure this first meal contains plenty of protein This will help you feel satisfied and without hunger, which will make you less likely to cheat Also, the protein will increase your metabolism, helping you to burn more fat A good choice for breakfast is something with eggs (ie vegetables and eggs) Don't worry if you are allergic to eggs or just don't like them - we also have plenty of egg-free breakfast ideas in our Recipes section How much protein should I eat in the morning? For women over 50 the recommended protein intake in the morning is 20-25g of protein within 1 hour of waking up Stop Eating 3 Hours Before Going To Sleep You want to avoid a surge of blood sugar and insulin right before you go to bed This turns off fat-burning and turns on 'fat-storing' mode So stop eating 3 hours before bed 04

6 The First Meal Of The Day Is The Key To Losing Weight Your first meal is the most important one of the day, because it sets the context for every other meal during the rest of the day So this first meal sets the stage for the entire day If you cheat early on in the morning (eg, eating junk food, etc), then this can set a negative context for the entire rest of your day Getting this first meal right is essential, because it sets the tone for the rest of the day If you skip this meal then you are more likely to make unhealthy choices in the following meals as well Also, eating an unhealthy first meal as opposed to a protein-rich healthy first meal, sets the tone for the day, and if you cheat on your first meal you are much more likely to cheat in the later meals as well For a wide variety of delicious, quick & easy breakfast recipes check out the Recipes section Q A Protein The Secret To Losing Weight Without Feeling Hungry Protein is an important part of your fat-burning foods Have protein at every single meal and snack! It stimulates your metabolism and makes you feel full It has the ability to reduce appetite automatically, which will lead to less cravings Eat protein at every single meal, especially breakfast! Good Protein Sources Eggs Fish and shellfish - Salmon - Anchovies - Sardines - Tilapia - Trout - Haddock - Shrimp Grass-fed beef Organic chicken & turkey Lamb Pork (from pasture-raised pigs) Bacon (from pasture-raised pigs) Duck and goose How much protein should I eat per day? Around 07-1 gram(s) of protein per pound of body weight is recommended for women over 50 who want to lose weight 05

7 Fats Eat Healthy Fats To Burn Fat One of the reason why most dieters fail is because they think that all fats are bad when really some fats are extremely healthy, like the fat in fish, nuts and avocado You have nothing to fear from fat that comes from natural, whole foods like real butter, eggs, grass-fed animals and the saturated fat found in these natural, whole foods Don't worry about healthy fats, and don't try to do a low-fat version of the program Good Fats Avocado Avocado Oil (not for cooking) Coconut oil Coconut milk (unsweetened) Raw nuts and seeds (Almonds, Cashews, Hazelnuts, Macadamia, Pecans) Olives Olive oil (not for cooking) Grass-fed butter Ghee Dark chocolate (75% or higher; in moderation) Only after 14 days: Best Dairy These following dairy products will be reintroduced after the 14-day QuickStart phase; read "Food Reintroduction" in the "Resources" section on HealthQueensPluscom for more info Best Dairy (use sparingly): Cottage cheese (full-fat) Cheese (preferably high-fat) Greek yoghurt (10% fat) Sour cream (34% fat) Bad Fats Trans-fats Hydrogenated oils Canola oil Fried foods Margarine Fake butter products Seed & vegetable oils So eat healthy fats and avoid bad fats at all cost Remember that fat has virtually no effect on blood sugar or insulin It's also what keeps you full the longest So don't fear healthy fats, embrace them as your ally in the fight against weight gain 06

8 Q A Q A Q A What about saturated fat? For the past four decades, we've been told to stay away from red meat, dairy and cheese - foods high in saturated fats - because saturated fat is bad for the heart But it turns out that this isn't the case New Research and studies put to rest a decades-old myth: Saturated fat is NOT bad for the heart Recent peer-reviewed studies have shown no association of saturated fat with heart disease A review published in 2014 looked at data from 76 studies with a total of 643,226 participants Their results: absolutely no association between saturated fat and heart disease What about cholesterol? Most of us grew up being told that foods like red meat, eggs and bacon raise our cholesterol levels This idea is so deeply ingrained in our cultural psyche that few people even question it But is it really true? More recent (and higher quality) evidence doesn't support this claim This new research shows that dietary cholesterol has very little impact on blood cholesterol levels in about 75% of the population Eating cholesterol and saturated fat does NOT increase cholesterol levels in the blood for most people New research also suggests that it's not as simple as blaming high cholesterol as the cause of heart disease It's more complex than that There is good cholesterol (HDL) and bad cholesterol (LDL), however, new data shows that there are subtypes of LDL: Small, Dense LDL: Particles that are small, dense and can easily penetrate the arterial wall These are very bad Large LDL: Particles that are large and fluffy These particles are NOT associated with an elevated risk of heart disease The total amount of cholesterol in your blood doesn't determine your heart disease risk, the number of the small and dense LDL particles does You should ask your doctor about a particle test, which is the best way to determine your heart disease risk Should I buy low-fat products? When people started to demonize fat, food manufacturer responded by creating low-fat versions of various products Without fat the taste of these products was horrible, so these food corporations added sugar, artificial sweeteners and other harmful ingredients to make it taste better We strongly recommend that you avoid all low-fat or no-fat products, since they force your body to store fat 07

9 Carbohydrates Women 50+ Should Focus On Eating The Right Carbs We do agree that reducing the amount of carbohydrates in your meal plans will help you lose weight and lean down Many women over 50 find that once they replace many of the bad carbs with healthy fats and protein, they'll lose more weight faster, without hunger or cravings This isn't a zero carb diet though, and there are plenty of good carbs that you can enjoy It is the processed and refined wheat and grains that are causing everyone to feel bloated and have a difficult time losing weight Before we give you a list of good carbs, here is an explanation of what happens in your body when you eat the wrong kind of carbs: they spike your blood sugar faster and send your primary fat-storing hormone, insulin, into overdrive Insulin is your fat-burning switch When you eat too many or the wrong type of carbs you effectively flip this fat-burning switch from on to off You tell your body to store weight, not drop it And when your body is constantly in fat-storing mode, it's virtually impossible to lose any weight In the first 3 weeks of the program you will minimize carbs, which will make you feel amazing and will help you lose weight fast However it s important that after 3 weeks you follow our Phase 2: Keep It Off guidelines (you will get a new food list, shopping list and explanations for it) After 3 weeks of following the QuickStart food list and recipes, it s important to eat 250 carb calories per day from Best Starches While in the QuickStart period you can eat less than that, we recommend that after 3-4 weeks you eat these 250 carb calories per day from Best Starches because otherwise you may gain back all the weight The reason is that inside your gut flora there are good and bad bacteria in most women over 50 who are not at their ideal weight, there is an overgrowth of bad bacteria, specifically pathogens These pathogens thrive on sugar and carbs, so the idea of lowering carb intake makes a lot of sense for women over 50 However what most people (including experts) don t know is that these pathogens also thrive on ketones Ketones is what the body produces if it gets less than 50g net carbs per day This process is called Ketosis and you can lose weight fast by eating a very low-carb diet After 1-2 months of being on a very low-carb (=ketogenic) diet the pathogens can adapt to using ketones as fuel, and it s like rocket fuel for them So the reason why probably many of your dieting attempts in the past failed was because these diets stopped working due to pathogens adapting That s why after 3 weeks we are re-introducing white rice and potatoes, which are part of the Best Starches After following the QuickStart Food List for 3 weeks, you should start eating exactly 250 carb calories per day from Best Starches (not much more, not less) This ensures that you are exactly in the right sweet spot that doesn t feed these pathogens too many carbs, nor too many ketones In future videos we ll also talk in detail about how to get rid of these evil pathogens, but eating exactly the way we describe here is the most important first step That being said, here are the good carbs that you can enjoy during the 14- DayQuickStart: 08

10 Good Carbs Women over 50 should focus on eating these good carbs Try to always combine good carbs with protein or healthy fats because this will lower the response of your fat-storing hormone compared to eating carbs alone If you are having a hard time losing weight, try eating less carbs Starchy Carbs (use sparingly!) Sweet potatoes Yams Quinoa Pumpkin Butternut squash Lentils** Legumes** Black beans** Pinto beans** Lima beans** Kidney beans** Okra ** Soak at room temperature overnight, pour water away and rinse thoroughly before cooking Only after 3 weeks doing the QuickStart (these following Best Starches will be reintroduced after 3 weeks following the QuickStart food list; read "Food Reintroduction" on HealthQueensPluscom for more info): White Rice Potatoes Important: After 2 weeks you ll get access to an updated food list specifically for phase 2: Keep It Off, so please check HealthQueensPluscom by that time to get the updated food list and other resources After 3 weeks of following the QuickStart food list and recipes, it s important to eat 250 carb calories per day from Best Starches (not much more, not less), to avoid feeding pathogens that thrive on too many carbs, and also too little carbs 09

11 Best Fruits Stick with the "best" fruits from our list and avoid high-sugar fruits like bananas, raisins or dried fruit If weight loss is your goal then we recommend to limit fruit Here is a list of the best fruit choices: Berries (blackberries, cranberries, blueberries, raspberries, strawberries) Apples Limes Lemons Grapefruit Tangerines Cherries Pears Apricots Peaches Plums Oranges Kiwi Pomegranates Vegetables (eat as many as you want) Asparagus Artichokes Bean sprouts Beets Bell peppers Broccoli* Brussel sprouts* Cabbage Carrots Cauliflower Celery Chives Collard greens* Cucumbers Eggplants Endive Fennel Garlic Green beans Kale* Leeks Lettuce Mushrooms Onions Peas Radishes Shallots Spinach* Swiss chard Tomatoes Turnips Watercress Zucchini * these items are best lightly cooked 10

12 Bad Carbs White and whole-wheat bread White and whole-wheat pastas Most cereals (even the so called healthy ones) Crackers Processed snacks (especially those diet snack packs which are loaded with sugar and processed carbs) Watch Out For Hidden Sugar These hidden sugars may just be the #1 worst silent manipulator of your weight loss results Here is a list of names that mean "sugar", which are used on labels to deceive you Avoid them all as much as possible: Agave Nectar Barley Malt Syrup Beet sugar Brown Rice Syrup Brown sugar Cane sugar Coconut Nectar Corn sweetener Corn syrup Crystalline fructose Date sugar Dextrin Dextrose Evaporated Cane Juice Fructose Fruit juice concentrate Glucose High-fructose corn syrup Honey Lactose Maltodextrin Malt syrup Maltose Maple syrup Molasses Raw sugar Saccharose Sucrose Syrup Treacle Xylose Watch out for these hidden sugars especially in these places: Condiments (ketchup, mustard, BBQ sauce, and more) Sauces (fish sauce, chutney, tomato sauce, and more) Salad Dressings (especially low-fat versions) Flavored Yogurt (especially low-fat versions) Nut butter Protein bars Sports drinks Fruit juices Low-fat products 11

13 Q A What about bread? White bread is basically white sugar, but in a different form Whole grain bread is slightly better, but should still be minimized if weight loss is your goal Sprouted grain bread is the best choice if you are not sensitive to gluten (which many women over 50 are, without realizing) It packs a lot more nutrition than other breads and will curb your appetite better Read the ingredients list carefully and make sure that there is no added sugar Be aware that sprouted grain bread has still gluten in it, so if you are sensitive or intolerant to it, it might be best to avoid it Many people think that they are not sensitive to gluten, because they have been eating it their whole life However the majority of these people are shocked if they try as an experiment to go without gluten for 3-4 weeks, and then re-introduce it What most of them realize is that they feel a lot better without gluten, are less bloated, have more energy and even have less joint and back pain If you are struggling with losing weight or want to accelerate your fat loss, bread (including sprouted grain bread) is one of the foods that you may want to minimize We recommend to go without bread for the first 3 weeks of the program and then re-introduce bread made from sprouted grains in week 4 to see if you are sensitive/intolerant to it (many people are), or if you tolerate it fine For best results you ll want to eliminate gluten completely, because even small amounts can do damage and it can stay in your system for up to 6 months You don t have to give up bread though, we have recipes on HealthQueensPluscom that use only approved ingredients So you can bake your own bread which tastes delicious and has no gluten in it Drinks Water (feel free to add lime/lemon) Tea Coffee (black or add coconut milk creamer if you must) Cooking Oils Coconut Oil Ghee Spices & Flavorings Apple cider vinegar Sea salt Cilantro Parsley Ginger Oregano Turmeric Rosemary Lavender Thyme Garlic Black pepper Paprika Raw cocoa powder Cinnamon Vanilla extract Nutmeg 12

14 Sweeteners Stevia Xylitol (important: safe for humans, but toxic for dogs) Erythritol Tip: Food List For Women 50+ You can find a compact one-page version of this food list on HealthQueensPluscom It's recommended that you print it out and stick it on your fridge After 2 weeks you ll find an updated version of our Food List for phase 2 Keep It Off on HealthQueensPluscom Foods To Avoid Eating this way you'll automatically avoid these foods which many people are sensitive or intolerant to These foods are often the cause for bloating, digestive issues, joint pain, headaches and weight gain: Soy That means no soy sauce, soy oil, or any processed food that contains soy It's important to also avoid soybean oil which is used as a cheap fat source in many processed foods like cookies, cereals, sauces, and salad dressings Added Sugar Don't eat anything with over 10g of added sugar per serving Beware of sauces and salad dressings (they often have hidden sugar) Added sugar hides in food in many ways: high fructose corn syguides to learn which other ingredient names are used to hide sugar in foods Sugar rup, honey, fruit juice, maltodextrin, etc Read labels and look at the list in this guide with all the ingredient names for sugar, that are used to hide sugar in foods Sugar increases the body's hormone insulin, which tells your body to store fat You can eat fruit, but stay under 20g of total sugar, including natural sugar per meal Artificial Sweeteners The truth is that artificial sweeteners can lead your body to consume more calories, and they have other potentially harmful effects on your health Instead of being a healthy replacement for sugar, these chemicals have left people wanting more of the sweet flavors that they imitate, in some cases leading people to overeat So it's very important to eliminate diet soda No aspartame, saccharin, sucralose, etc This one change alone can have a big impact on your health and weight loss Gluten For many people, Gluten causes problems in the gut flora of many people, which is associated with digestive issues, weight gain, headache, joint pain and more Gluten is found in wheat, rye, and oats Many processed foods have gluten (cookies, crackers, cereal, etc) Other common foods with gluten include bread, pita, soft tortilla, and most baked goods For the first 3 weeks of the program please avoid all Gluten (don t eat it on cheat days either if you can), and then after 3 weeks you can re-introduce it and see if you feel worse eating it For best results we recommend to keep eating gluten-free, because most women over 50 don t tolerate Gluten well (even if they think they are) 13

15 Dairy (except Real Butter) ["Best Dairy" will be reintroduced in week 3] Milk contains a lot of sugar, and many people have food sensitivities and intolerances to this milk sugar (that they don't even know about) This can be sabotaging your weight loss results silently That's why we are going to stay away from all dairy (except grass-fed butter) for the 14- day QuickStart phase After these 2 weeks you'll reintroduce "Best Dairy" foods (which include high-fat cheese, full-fat cottage cheese and full-fat greek yogurt among others) It's important to start out without them and only reintroduce them after 2 weeks, because it will allow you to recognize potential hidden food allergies and your body needs to get used to this way of eating first Eggs do not count as dairy Reintroduction Of Best Dairy And Best Bread We'll eliminate all of these foods for the first 2 weeks, to accelerate your fat loss and remove any foods that might have sensitivities or intolerances to After the 14-day QuickStart we'll reintroduce certain "Best Dairy" foods After having gone without it for 2 weeks, you'll see if you have a sensitivity or intolerance to once we reintroduce certain dairy products again in week 3 The week after that we are going to do the same thing with (White) Potatoes and White Rice From week 4 on we recommend you eat 250 carb calories from Best Starches (not much more, not less) to avoid providing fuel for pathogens More info about this in the "Reintroduction" part in the "Resources" section on HealthQueensPluscom Cheat Day This is everyone's favorite part of this diet: The off day You can eat whatever you like without gorging yourself So if you feel like you are going to miss ice cream or pasta too much, just save it all for one day a week, and enjoy them on this day Take one day per week - most people make Saturday or Sunday their cheat day On this day you can enjoy the foods that you love Eat anything and everything you want This is useful both psychologically (because having this day to look forward to makes everything easier) and physically (because spiking caloric intake increases fat loss by keeping your metabolism from downregulating) You can eat whatever foods you want until you are satisfied, just be reasonable Two slices of pizza is a meal, but a whole pie is not! A slice of cake is a great dessert, not the whole cake! (I think you get the point) Important: For best results we recommend to go the first 3 weeks without Gluten because it can stay in your system for weeks (if not months), so if you eat Gluten during your cheat! Common Pitfalls It's very important to avoid these common pitfalls, because they can really sabotage your results If you are following our guidelines exactly and you seem to be doing everything right but you are having a hard time losing weight, then one or more of these common pitfalls might be responsible: 14

16 Eating Too Many Starchy Carbs If you are not losing as much weight as you want, then limiting starchy carbs is one of the first steps You can eat more of them on your cheat day, once a week, which will reset your fat-burning hormones Besides that, use starchy carbs sparingly during the QuickStart After the first 3 weeks we recommend to eat 250 carb calories per day from Best Starches (as explained in the Carbohydrates section) Eating Too Many Nuts Nuts are healthy fats, but they are also very calorie-dense For example one portion is 15 almondsnot more Eating Too Much Fruit (Or The Wrong Type) Not all fruits are created equal If you have a lot of weight to lose or you are hitting a plateau, limit your fruit intake and focus on the right kind of fruits Banana, watermelon, raisins or dried fruit are bad choices that turn your fat-storing hormone on Instead focus on the recommended fruits on our list, and use them sparingly Eating Too Much Dark Chocolate While dark chocolate (75% or higher) is very healthy, it also contains a lot of calories So a small piece of dark chocolate is perfectly fine, but don't go overboard Not Eating Enough Protein & Healthy Fats Trying to eliminate bad carbs AND trying to go low-fat is a recipe for failure Protein and healthy fats help you burn fat and are the key to losing weight without feeling hungry Not Eating Breakfast Studies show that skipping breakfast can work well if you do intermittent fasting, but for most people skipping breakfast sets them up for failure because it sets the tone for the whole day If you don't eat a healthy first meal you are much more likely to cheat in the meals that follow Starting off the day the right way makes a big positive impact and helps you follow through Not Eating The Right Kind Of Breakfast Eating cereal (even the "healthy" looking ones), toast, bread, milk and other "white" carbs are not a good way to start off your day These high-carb foods will lead to a big spike in insulin, which tells your body to store fat, and not too long after this meal you'll feel hungry and get cravings Stick with the metabolism boosting foods from our list and check out the recipes section on HealthQueensPluscom Eating Too Many Processed "Health" Foods Protein bars, snack bars, diet snack packs, vitamin water, sports drinks and other packaged "health" foods are full of hidden sugar, bad oils and fats, artificial sweeteners and other ingredients that manipulate your weight loss Stick with real foods that don't have a label, and if you really have to go with a packaged food read the label very carefully Consuming Too Many Artificial Sweeteners Artificial sweeteners can affect appetite and can lead to people eating more overall calories Artificial sweeteners are hiding in diet sodas, packaged foods and many other processed foods where you wouldn't expect them Don't drink diet sodas and read labels carefully 15

17 Consuming Too Much Alcohol Alcoholic drinks have a similar effect to eating bad carbs, they trigger your fat-storing hormone to get switched on A glass of red wine here and there is fine, but if you are drinking regularly and want to lose weight, this is one of the habits that is manipulating your results Eating Too Many Healthy Indulgences Even if you eat healthier versions of indulgences like the recipes that we provide here, you still need to follow our principles about avoiding bad carbs, eating the right carbs sparingly and not going overboard with nuts Almond flour and coconut products are healthy, but also high in calories So watch out not to overeat healthy indulgences Cheating Too Often The cheat day is once per week, and it will only work if you stick to the diet the other 6 days of the week If you really stick with it 6 days per week then the cheat day will help you reset your fat-burning hormones and keep your metabolism from downregulating But having cheat meals more regularly than this will not give you the results you want Review Medication There are certain medications that are known to stimulate weight gain If you look at the list of side effects for the medications you are taking and see weight gain on the list then make an appointment with your doctormay be there is another drug available that doesn t cause weight gain If you re doing everything right and still aren t getting results, then perhaps you have some underlying medical problem Hormonal disorders can cause problems losing weight, particularly hypothyroidism In that case, make an appointment with your doctor Explain that you re having problems losing weight and that you want to rule out any medical issues QS 14 What's next? 14-Day QuickStart Over the next 2 weeks you are going to start with the 14-Day QuickStart phase After these 2 weeks you'll already see some great results, you'll have more energy and you'll feel a lot better Here is how it works: Eat Foods From The Food List Women Over 50 (Phase 1: QuickStart) Check back online after 2 weeks to get the updated food list for phase 2 Keep It Off Browse Our Delicious, Quick & Easy Recipes Just pick from the list of delicious, good-for-you meals, enjoy the food and you can start losing weight In the members area you'll find a wide variety of recipes for breakfast, lunch, dinner, snacks and indulgences 16

18 Use The Shopping List for Women 50+ We ve even created a shopping list to help you navigate the grocery store, which also includes tips about which foods to buy organic and which not, plus advice on what to watch out for when grocery shopping Check Out Our Other Resources If you have any questions, chances are that they get answered by our videos and articles in the Resources section We keep it updated constantly so you'll always have the latest information in there Check Back Weekly For New Coaching Videos This part is really one of the most important ones of the program, because we'll keep helping you along the way by releasing one video every week These coaching videos are designed to help you stick with it long-term, and keep the weight off for life! We're here to help you! If you have any questions, please don't hesitate to contact us Send us your questions that you have along the way, any feedback that you have for us on how we can improve and of course your success story once you've reached your goals! Before You Start Here are 4 essential steps that lay the foundation for a great QuickStart phase and they will set you up for success It s really important to do every single one of these, especially getting rid of cheat foods because this makes sure that you don t fall back into old habits Check Out Food List, Shopping List And Recipes Go through the "Food List for Women 50+", the shopping list and select the meals you want to try from our recipes section See which foods are approved and which ones aren't Get Rid Of Foods To Avoid If you keep cheat foods in your house your chances of eating them in a moment of weakness are high That's why you need to remove these cheat foods right now, because doing this will set you up for success Stock Up On The Right Foods Go through our recipes and plan your meals in advance As the saying goes "Failing to plan is planning to fail", so be sure to plan your meals and shopping properly Then use our shopping list to navigate grocery store and stock up on metabolism boosting foods Take Your Before Picture You are going to make a great change, and you ll want the proof It s a great motivator to have, and it will be great for you to look back, once you ve lost the weight you wanted and achieved your goals 17