weeks 1-6 basic eating plan · •more than twice a week x-force training. • also, too much...

Basic Eating PlanWeeks 1-6

• A low-calorie carbohydrate-rich diet + superhydration + intense exercise + extra rest and sleep + quality supervision.

The Best Overall Fat-loss Formula is:


• The following can go wrong:• Not following the diet strictly. Eating too many or

too few calories.• Not drinking the required one gallon of ice water

daily.• Not walking 30 minutes after your evening meal.• Too little sleep.

Body Fat Breakthrough What can curb fat loss?


• More than twice a week X-Force training.

• Also, too much "other" activity can curb fat loss.

• Too much stress in the life. Thus, the body holds

onto the fat. Hormones can impact weight loss at

times



• Thus, the ideas to continually push are:• Strict dieting, • Cold water• Hard, brief strength training, • More rest and sleep,• Tranquil lifestyle,• Walking,• Proactive teaching.



•Quality coaching and proactive group dynamics can help awareness of the above. And PATIENCE.


Body Fat Breakthrough

Workout Questions:

Workout Intensity 1-5

Diet Plan 1-5

Stress level 1-5

Water (one gallon per day) Y/N

Sleep (81/2 hours per night )Y/N

Walking (30 minutes) Y/NBasic Eating Plan

Weeks 1-6

Food isn’t remedy for problems-Judith Nidetch

( Weight Watchers Founder) USA Today 4/30/15


Food isn’t remedy for problems-Judith Nidetch ( Weight Watchers Founder) USA Today 4/30/15

“Food is not your remedy for problems. Food is not

going to change your life…If you’re going to

lose weight, you have to do it by changing your way of thinking about food. It cannot be the highlight of your life


Food isn’t remedy for problems-Judith Nidetch ( Weight Watchers Founder)

She said she studied what worked for weight loss. For instance, she

noticed that thin people have different meal-time habits than overweight people…



“Thin people release the fork and they chew the

food with the fork on the table. They chew their food slowly. They look around at each other or the wall or a picture. They listen to

music. They do something other than shoving the food into their body.”



“Overweight people never let go of their fork. They hold on to when they are talking. They hold it when they are

chewing. I discovered this is the one of the secrets. Let go of the instrument

that made you fat.”Basic Eating Plan

Weeks 1-6


“There are two kinds of people. There are

the people who cannot eat when

they have a problem. Food to them is, well,

just food… Basic Eating PlanWeeks 1-6



“Then there are the others. People who have to eat to solve a problem. They’re

bored. They’re lonely. They’re angry. They’re disappointed. They’re

joyous.”Basic Eating Plan

Weeks 1-6


She says weight loss is a matter of putting food into

perspective. “Food is not your remedy for problems. Food is

not going to change your life. If you are lonely, food is not

going to be your company. If you are sad, food is not going

to give you solace.:“ ”



Nidetch, studied the psychology of weight loss

as she worked to lose 60 pounds herself. She said her attitude toward food had to change. “I use to eat my rewards. Now the reward is self

respect.” Basic Eating Plan

Weeks 1-6


“ If you’re going to lose weight, you have to do it by changing the way you think

about food. It cannot be the highlight of

your life.” Basic Eating PlanWeeks 1-6


“If you want to lose weight, you will. It takes desire…and sometimes it’s uncomfortable to get it done. It takes times. If you really do want to do it, and you know it’s your desire and your capable

of it, you will. It’s that simple.”


Why Dehydration Is Making Us Fat And Sick



Adverse effects from not drinking enough water include digestive, skin, bladder and kidney problems, fatigue, and even headaches. Keeping your body hydrated is not a joke.

We need water as much as the air we breathe in! Basic Eating Plan

Weeks 1-6

Dehydration actually sets in just before you start feeling thirsty. Sipping water throughout the day is the best way to handle it. Always have a bottle or a glass of water handy!




Drinking water regularly speeds up your metabolism and makes you feel more ‘full’. You will eat less once you start drinking more! It’s the safest and healthiest way to lose weight.

Drinking two 8 -ounce glasses of water before breakfast, lunch and

dinner while also cutting back on portions will dramatically help with

weight lossDrink up!!!



Cold water speeds up your metabolism and

burns calories. The effects of elevated

metabolism begin about 10 minutes after

consuming the water and peak 30-40

minutes after drinking


High Blood Pressure. The blood is normally 92% water when the body is fully hydrated.

When dehydrated, the blood becomes thicker causing resistance to blood flow and results in elevated blood pressure



High CholesterolWhen the body is dehydrated it will

produce more cholesterol to prevent water

loss from the cells


Fatigue Water is the most

vital source of energy in the body.

Dehydration causes the enzymatic

activity in the body to slow down

resulting in tiredness and fatigue


Weight GainWhen dehydrated cells are depleted of energywe tend to eat more when, in reality, the

body is thirsty


Premature AgingWhen chronically

dehydrated, the body’s organs, including it’s

largest organ, the skin begins to wrinkle and wither prematurely


Asthma Allergies

Digestive disordersConstipation

Joint pain and stiffnessBladder / Kidney

Problems

“Though no one can go back and make a brand new start, anyone can start from now

and make a brand new ending”Basic Eating Plan

Weeks 1-6

weeks 1-6 basic eating plan · •more than twice a week x-force training. • also, too much...

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