If you’re overweight, you are not a bad person. You’re simply overweight. But it’s important to lose the extra pounds so you’ll look good, feel healthier and develop a sense of pride and self-esteem.
Once you’ve lost the fat, you’ll need to maintain your weight.
In this booklet, you’ll discover how to lose 10 pounds a month – a nice, safe loss of about two or two-and-a-half pounds a week – painlessly.
You’ll feel satisfied and more energetic than in the past without feeling deprived.
A good weight loss program requires a certain amount of intake restriction – the consumption of
fewer calories. You burn off the fat by eating less fat and becoming more active.
To guarantee a lifetime of weight-control success, you have to change the type of foods you eat, so
that you ingest less fat and still get the vitamins, minerals, trace elements, protein, fat and
carbohydrates your body needs to thrive.
Extremely low-calorie diets may help you shed pounds quickly, but they’ll lead to failure in the
That’s because humans are genetically protected against starvation. During food shortages, our
bodies slow down our metabolisms and burn less energy so we can stay alive.
A part of our brain called the hypothalamus keeps us on an even weight keep by creating a “set
point.” That’s the weight where we feel comfortable. The hypothalamus determines this point based
on the level of consumption it’s used to. It seeks to keep our weight constant, even if that point is
over what it should be.
When we drastically cut back our food intake, the brain thinks the body is starving, and in an effort
to preserve life, it slows the metabolism. Soon the pounds stop coming off. Consequently, we grow
hungry and uncomfortable and then eat more. And then the diet fails.
How can you compensate for this metabolic slow-down? The answer is that you have to change the
nutritional composition of the foods you eat. You will have to cut down on total calories – that’s
absolutely basic to weight loss. More important, however, is reducing the percentage of total
calories you are getting from fat.
That’s how you’ll avoid starvation panic in your system. At the same time, you reduce the amount
of fat in your food, replacing it with safe, low calorie, nutrient-rich plant foods. This will convince
your brain that your body is getting all the nutrition it needs.
In fact, you’ll be able to eat more food and feel more satisfied while consuming fewer calories and
Plant foods break down slowly in your stomach, making you feel full longer, and they are rich in
vitamins, minerals, trace elements, carbohydrates and protein for energy and muscle-building. This
allows your body to burn off its excess stored fat.
Fat Burning Foods
Each one of the following foods is clinically proven to promote weight loss. These foods go a step
beyond simply adding no fat to your system – they possess special properties that add zip to your
system and help your body melt away unhealthy pounds. These incredible foods can suppress your
appetite for junk food and keep your body running smoothly with clean fuel and efficient energy.
You can include these foods in any sensible weight-loss plan. They give your body the extra
metabolic kick that it needs to shave off weight quickly.
A sensible weight loss plan calls for no fewer that 1,200 calories per day. But Dr. Charles Klein
recommends consuming more that that, if you can believe it – 1,500 to 1,800 calories per day. He
says you will still lose weight quite effectively at that intake level without endangering your health.
Hunger is satisfied more completely by filling the stomach. Ounce for ounce, the foods listed below
accomplish that better than any others. At the same time, they’re rich in nutrients and possess
special fat-melting talents.
These marvels of nature deserve their reputation for keeping the doctor away when you eat one a
day. And now, it seems, they can help you melt the fat away, too.
First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner and keep them
up longer than most foods. The practical effect of this is to leave you feeling satisfied longer, say
Secondly, they’re one of the richest sources of soluble fiber in the supermarket. This type of fiber
prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level,
says Dr. James Anderson of the University of Kentucky’s School of Medicine.
An average size apple provides only 81 calories and has no sodium, saturated fat or cholesterol.