world's best weight loss and health program alive guide

8/14/2019 World's Best Weight Loss and Health Program Alive Guide

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Best Weight Loss Program

Introduction page 1

THE BEST WEIGHT LOSS PROGRAM IN THE WORL

An Aliveguide for Every Woman & ManWho Wants a Body That Feels & Look Great

By

Jed Diamond

Copyright 2008 by Jed


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Introduction page 2

TABLE OF CONTENTS

Please Note: The recommendations made in this Aliveguide are generic and are not meant to replace formal mewith medical problems should consult with their physicians about the appropriateness of following the progrmodifications relevant to their unique circumstances and conditions.


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Introduction

Youve tried the rest, now lose with the best.

This program is:

1. Best for losing weight.2. Best for keeping it off.3. Best for your health.4. Best for the rest of humanity.5. Best for the environment.

This program works because it is:1. Simple.2. Safe.3. Scientific.4. Specific.

5. Sweet (i.e. A word used to expexcellence, exaltation, approvaWhen used individually, the lev

expressed is most often directlyduration of the vowel sound. with friends. Sweet. I lost 40 and feel wonderful. Sweeeeet!

Meet Jed Diamond:

Audio clip 1: Jed

GRAPHIC: PHOTO OF JED

DIAMOND


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Introduction (cont.)

For most of us, we have tried to lose weight before. We areusually successful and take off some weight, only to see it returnpound by ugly pound. This program works because it is not adiet. It is not designed for quick, short-term weight loss. (If you

just want to lose weight so youll look good in your swim-suit thissummer or to fit in your clothes for your high-school reunion, thisprogram is not for you.) This Guide offers a way of life that willnot only keep your weight down, but is healthy for you, helpful toothers, and good for the planet. It is designed to address thespecific areas that are of most concern to you.

We all know that it has taken us a long time to get to the weightwe are at. We didnt become overweight overnight. This is not aquick fix plan (we know they never work, even though we keeptrying them). On the other hand, this is not a plan that takesforever to succeed. Follow the steps and you will begin to see

positive results within weeks. Stay withyou look and feel, now and forever.

We have all put on weight bite by bite.byte by byte. What is a byte? In coma unit of information. Well use this plaknowledge and change the way we eat.

Youll also be given a bit of science acomputer language a bit is the smallnumber of bits make up a byte). Sciencuseful results from research on weighgive you little sayings to guide your wefor them throughout the Guide.

Bit of Wisdom:The difference betweelittle umph!

--Marvin P


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Aliveworld Change Cycle

Weve all experienced programs that give us importantinformation, but dont focus on how to help us bring aboutneeded changes. Whats unique about this Aliveguide is that itgives you the information you need to know about theproblem, but moves beyond understanding to help you putneeded changes into action.

As you go through this Aliveguide, youll notice its structuredin simple steps we call Bytes. At the end of important steps,youll be given the choice to continue to the next one or tostop if youve reached your goals and go on the maintenanceprogram.

Within each Byte youll be generally taken through a cycle ofactivities. Ill first give you guidance about a topicwhat it isand what you can do about it.

Then youll:

Explore the topic by looking personally.

Plan changes you want to make

Act to put those changes into e Review and reflect on those

they stick.

Its actually quite simplebut very pow


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Byte 1: Your Weight, Our Weight, and The Weightof the World

It doesnt take much scientific study for us to recognize the worldis overweight. But it is good to remind ourselves of some facts:

According to the U.S. National Institute of Health, 65.1million men (67.2 percent) and 64.5 million women(61.9 percent) are overweight.

A new U.S. study finds that over the long haul 9 out of10 men and 7 out of 10 women will become overweight.

According to the World Health Organization (WHO),Obesity has reached epidemic proportions globally.More than 1 billion adults are overweight and obesity isa major contributor to the global burden of chronicdisease and disability.

Belly fat is more dangerous to hother parts of the body. AccordInstitute of Health, If you carrwaist, you are more likely to dethan if you carry fat mainly in y

The obesity epidemic is not restsocieties; this increase is often countries than in the developed

The World Health Organization since 1980 there has been a thrin obesity rates in the United KiChina, Eastern Europe, the MiddIslands.


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There are close to 1 billion people in the world who areundernourished. It is a tragedy that the excess caloriesthat are killing 1,000,000,000 overweight people could

nourish 1,000,000,000 others in need of life-givingcalories.

Numerous scientific studies show that a diet based onconsumption of animal products causes weight gain, isless healthy, is more polluting, contributes to globalwarming, and causes suffering to animals raised infactory farms.

Obesity is the most important public health issue of the21st century and has been shown to be a greatercontributor to health problems than smoking, problemdrinking, or poverty.

Our adult eating practices affecis on the rise in children and it of 3 children will eventually de

The Center for Disease Control yearly cost of overweight and obillion and Americans spend $33weight-loss products and servic

Clearly what we are doing is noprogram that can be truly helpf

Think about the above statistics. Wresonate with you? Click the buttondown.

What the Statistics Mean to You [NEW


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Reasons You Want to Lose Weight

Here are the reasons people tell me they would like to loseweight. Please rate each of them from 1=not very important to

10=absolutely important.

1. Ill look better.2. Ill feel better.3. Ill be healthier.4. Ill feel more attractive.5. Ill look younger.6. My clothes will fit better.7. Ill have more energy.8. Ill feel sexier.9. Ill live longer.10. Ill be a better role model for those I love.11. Ill feel I accomplished something important.12. Ill feel more in control of my life.13. Add your own___________________________.14. Add your own___________________________.

Write down the three most important rweight. Review them regularly. They wi

times get tough.

Reasons To Lose Weight [NEW IDEA]


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Negative Beliefs About Weight Loss

Many people sabotage themselves before they even begin.Most of us have a whole lot of negative beliefs rattling around in

our mind such as:

Ill never lose weight.

Ive tried diets before and nothing really works.

Ive always been heavy and I always will.

Even if I lose weight, Ill just put it all on again.

If I do lose weight, Ill have to forgo all the things I love toeat.

Other negative beliefs you have.

Write down the negative beliefs you have about losing weight.Print it out, burn the paper and let the negative beliefs goforever. Follow this program and you will lose weight and keep itoff. I guarantee it.

Negative Beliefs [NEW IDEA]

Goal Setting

Most people who are ready to lose wegeneral sense of goal setting. I want t

beginning, but we want to focus our Weight loss is important, but weve foweight may be even more importanaround the middle is weight that is health. So we want to focus both onloss.

There are two ways to set reasonableweight we want to lose and how muchwaist size. The first is to compare ouwith a large group of healthy males anpopulation. This is the scientific appcompare our current figures to whereat our best. This is thepersonal approagoals that are right for us.


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Bit of Science: How Popular Diets Weigh-in

Researchers at Tufts University compared weight loss in over-weight and obese men and women assigned at random to theAtkins, Ornish, Weight Watchers, or Zone diets. Over a periodof one year, the average weight loss was similar in each group(about 5 or 6 pounds). The percentage of participants whostayed on their diet for the whole year was somewhat lower(about half) for the Atkins and Ornish diets compared with theother diets. -- Journal of the American Medical Association,Janaury 5, 2005.

Takeaway: Different diets work for different people. Find anapproach that works for you and stick with it.

Scientific Approach to Goal Setting

Body mass index, or BMI, is the most common way ofdetermining a persons ideal body weight relative to his or herheight. It is calculated by multiplying your weight (in pounds)by 703 and dividing by your height (in inches) times your height

(in inches). The healthiest range for BMA number of sites will automatically cor metric measures and show you w

should be, given how tall you are. Herhttp://www.obesityinamerica.org/bm
http://www.obesityinamerica.org/bmi_calculator.htmlhttp://www.obesityinamerica.org/bmi_calculator.htmlhttp://www.obesityinamerica.org/bmi_calculator.html


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Heres the full BMI chart.

You are considered overweight ifthan/equal to 25; obesity is defin

than/equal to 30.

Note: This chart is for adults 20 years

Waist measurement is simple:

Generally men are healthiest when thebelow 36 inches and women are heameasurement is 32 inches or less.

Bit of Wisdom: My scale is only a tool It is not a measure of who I am.

--Weight W


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Personal Approach to Goal Setting

Think back at a time when you felt you were at your best

(often when we are in our 20s or at a time when we had littlestress, werent worried about food, and got plenty ofexercise). What was your weight range then? What was yourwaist range? The idea isnt for you to look like you did whenyou were 20 when youre past 50. We do change and its OK toput on a few pounds and have a bit more of a belly as we age.But neither is it right to believe that getting fat and out ofshape is just a normal part of aging.

So based on the scientific range and your personal sense ofwhat is right for you, set a realistic goal of what youd like toweigh and what youd like your waist to be. Its always betterto set a healthy range rather than a strict number you try toadhere to. My goal, for instance, is to keep my waistmeasurement between 34 and 35 inches and my weight rangebetween 140 and 145.


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Note: Waist and Weight Monitoring

In order to see progress you must keep an accurate record ofyour waist measurement and weight.

Pick a day and time to do this once a week. It should be at thesame time of day, on the same day of the week, on the samescale, wearing the same clothes.

For your waist measurement, take a tape measure and hold itaround your waist at belly button level parallel to the floor.The tape should be against your skin without clothing in theway. Be relaxed (dont push your belly out orsuck it in).

Record your waist and weight each week. Expect that it will

fluctuate. Some weeks may gain a little. Other weeks youlllose. There may be weeks where you plateau and you dontsee a change. However, as you progress week after week youwill see the pounds drop off and the inches shrink away.Persevere! Keep with the program and youll be successful.We guarantee it.

Click here to learn more about deplateaus.

In order to move ahead you need to

where you are and where youd like to

Present weight (No shoeclothes)_________________________

Present waist-measurement (Tape button)____________

The weight range you wotarget____________________

The waist size you would like to target

Click the button below to set upmeasuring your weight and waist size.

Weekly Weight and Waist Measurement


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How Fast Should I Lose Weight?

Most of us would like to lose our excess weight as quickly aspossible. Thats why we get attracted to crash diet programs

that promise to take off the weight fast. There are twoproblems with quick weight loss programs. First, it isnthealthy to lose weight fast.

Second, quick weight loss usually leads to putting back thatweight again. The best rate to lose weight is about 1-2 poundsa week, but not more than 3 pounds per week. Some will losemore some weeks, some will lose less, but shooting for a 1-2pound weight loss average per week is a safe and effective wayto meet your goals. Some people will lose more at thebeginning of the program.

Make "slow and steady" your diet mantra. If you really don'tbelieve that one to two pounds amounts to much weight loss,lift two pounds of butter the next time you're at thesupermarket. You'll realize how well you're doing.


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The Forces That Keep Us Fat

Most of us believe that the reason we are overweight is that wedont have enough will-power to stick to a healthy diet. That

simply isnt true. Losing weight wont be accomplished byblaming and shaming yourself. The fact that more and morepeople all over the world are getting fat makes it clear that this ismore than a personal problem.

We wouldnt be projecting that 70% to 90% of us will eventuallybecome overweight if weight gain was solely the result of ourpersonal inability to eat right. Clearly there are larger socialforces involved. We need a better understanding of the reasonsso many of us are overweight if were going to change things forthe better.

Here are some key facts emerging from the scientific study ofwhy the world is getting fat (at least the 1 billion overweightpeople in the world):

There is no single cause for ovebe an influence, though the mainour fat-producing environment a

practices.

The main causes of overweight (mainly driven by high fat contenexpenditure (mainly physical inasuch as drugs, genetics, age, anweight through either or both of

Increased availability of high fat energy-saving technology that a

without expending much energyproblem.

Fat in foods is the main dietary cmodern society. Portion size is a


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Large gains and losses of weight (usually resulting fromcrash diets or fasting) make it more difficult(physiologically and psychologically) to lose weight.

Stress makes us fat. When stress hits, different brainchemicals are released to help our bodies handle thephysical response. One of those chemicals, cortisol, is apowerful appetite "trigger."

Certain psychological factors (e.g., negative earlyexperiences, trauma, social pressure to be thin) cancause weight gain through binge eating, crash dieting,and comfort eating.

Our genes evolved during the 4 million years in whichour ancestors survived in an environment where foodwas scarce and sweets and fatty foods were rare, life-saving commodities.

Our evolutionary programming tare life-saving fats or sweets anthem out, eat as much as you ca

you might find them again.

The corporate driven food indusWith little care for our long-term and more calorie-rich, high fat, p

Review the above facts about weightones do you think have the greatest imand write down your thoughts.

Forces That Keep Us Fat [NEW IDEA]


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Forces That Keep Us Fat (cont.)

In order to be successful we have to accept what we are upagainst. Here are our main adversaries:

1. 4 million year-old genes that programmed our survival ina world where food was scarce and we had to expend alot of energy to get it.

2. A stressed-out world. For most of us, overeating istriggered by some variety of emotional distress.

3. An affluent society where food is everywhere and wedont need to move much in order to get it.

4. A corporate culture that makes a lot of moneyencouraging our cravings through ads that make us wantto buy foods that make us fat.

Most programs try and convince you tdo is easy. I wont lie to you. I promisesimple, safe, specific to your needs, scpromise that losing weight and keepindifficult thing you will ever do in your lifsatisfying thing you will ever do in your


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Are you up for the challenge?

This program is not for those who want false promises for aneasy solution to life-long weight-loss and health. It is not for

those who want to kid themselves about what they are upagainst. Its not for those who think they can do it alone.

Lets face it, the forces that are pushing us to be fat areformidable. We must deal with our genes that are programmedto keep us alive in an environment where sweets and fats werescarce. We must deal with the increasing stresses we face fromglobal warming, peak oil, population pressures, and our ownpersonal challenges, Corporations will continue to promoteproducts that are most profitable, even those that are unhealthy.

Heres the picture: Have a graphic of a balance scale. In onepan are the four adversaries noted above:

Genes, Stress, Affluence, Corporate Culture.

In the other pan is you, me, and the Aliveworld Team. Our teamwants us to lose weight, keep it off, and live healthy, productive

lives. The truth is that if we work togetthe other team. Armed with good infomotivation, and support we can achieve

A Note About Community:


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Food is our most intimate connection with both the natural worldand our fellow human-beings. Through most of human historywe all ate the same foods, shared the same beliefs about thesacredness of all life, and went through good times and badtimes together.

The fact that studies project 70% to 90% of us will becomeoverweight in our lives tells us that the world in which we live isout of balance. No one will be successful losing weight alone.There is too much aligned against us. Our only hope is to joinwith others who share our journey.

So, joining the Aliveworld Weight Loss Community anddeveloping support where you live is very important. Further,encouraging others to join you will make it easier for us all. We

are all influenced by people in our environment. Right now, mostpeople in our culture are overweight, 1 billion people in theworld.

Every overweight person we encounter makes it more difficultfor us to stay on a healthy program. Every person we can add to

our support group takes one person oputs them in the healthy-eating pool.

Think what it will be like when we have

eating well. Think what it will be like whyour community are eating well. Think there are 100 people in our program, people. The truth is we didnt get fat oget thin on our own either. Were all in our experiences and wisdom about whour triumphs & our difficult times. Lets b

Visit Aliveworld Weight Loss Communit

Bit of Wisdom: Never, never, never giv

--Winston Churchill

What Am I Eating?


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To begin getting an idea of how this works, youll need to keeptrack of what you eat for the next week. Dont worry aboutwhether you gain or lose any weight. Dont try to changeanything. We just want to get a reading of what your eatingpatterns actually are.

The key here is to write down EVERYTHING. We have atendency to eat unconsciously. So keep track of everything thatgoes into your mouth. Write down what you eat andapproximately how much.

The easiest way to do this is to have a little notebook with youand write down what you eat after each meal or snack. If wedont write it down immediately, we have a tendency to forget.Open the What Am I Eating? practice when you get to your

computer and

For instance one man wrote: For breakfast I ate a bowl ofcereal with berries and low-fat milk, with a piece of wheat toastwith butter and jelly on top.For lunch I had a bean and vegetable

burrito, a small salad, and glass of appthe afternoon: A slice of pepperoni pizz

For dinner I had 2 lamp chops, a bake

beer, and a slice of pumpkin pie forbefore going to bed: A large bowl of ice

Schedule a review for the end of the wentries, one for each day with everythiAnswer these questions:

How accurate were you in keepiyou ate?

How difficult or easy was it for yo

How typical was this week for ho

in recent months? As you look over what you actua

what does it tell you about why y

What I Am Eating? [NEW PRACTICE]


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Byte 3: The Program That Will Keep Us Healthyand Thin

When it comes to losing weight it seems that everyone has anopinion on what we should do. I put the term weight loss into aGoogle search and came up with 96,200,000 entries. Weightloss has become a very large industry these days and its nowonder since there are so many of us who are trying to loseweight.

However, most studies indicate that people who try to loseweight eventually put back what they have lost and then some.In Step 2, I discussed what we are up against and also thesupport we have on our side to combat the forces that would

keep us fat.When most of us think of weight loss, we think of all the thingswe have to give up. We also think this is going to be a struggleand I know Im not going to like it. Ive found that the best wayto lose weight is to eat more (thats right, eat more) of the right

things, change old habits that cause uthe support we need to put what we kno

Remember this program is simple, safe

sweet.

As you read through the plan youllsections:

1. What You Eat2. How You Eat3. Active Support for Weight Loss4. Breaking Food Addictions

Most weight-loss programs focus on

commonly what not to eat). This profocusing on the three other important ar


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Introduction: Weight Loss Quiz and Practices

You are about to take a quiz that will ask you to answerquestions about your current practices in each of these 4 areas:

what you eat, how you eat, your weight-loss activities, and yourfood addictions.

Under each section there are a number of areas of focus, eachwith three choices that give 0, 1, or 2 points. The program isdesigned so that the more points you get, the easier it will be foryou to lose weight naturally and easily.

There are 28 questions in all. Your scores will give you a goodidea of the changes you need to make in order to lose theweight you want. If you answer all the questions as honestly as

you can, you will have useful information that will guide yourweight loss program. Each question corresponds to simplepractices you will be able to do to get your program going, keepit on the right track, and develop healthy habits that will lastforever.

Remember, losing weight comes down

Calories out (what you burn) Caloweight loss.

Burn more energy than you take in andifs, ands, or buts. (And yes, you will haas less fat everywhere else on your bod

Taking the quiz and engaging the penable you to put this formula into actio


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Weight Loss Quiz

Check off the statement under each question that best describesyourcurrent practices.

I. WHAT YOU EAT

1. Variety of Vegetables

Fewer than 5 servings a week. 0

5 to 10 servings a week. 1

3 or more servings a day. 2

2. Fresh Fruit


5 to 10 servings a week. 1

2 or more servings a day. 2

3. Whole Grains and Whole Grain Produ


One serving a day. 1 More than one serving a day. 2

4. Healthy Fats

Zero or hardly any. 0

Olive oil and other healthy avocado a few times a week. 1

Olive oil and other healthy

avocado a few times a day .2Bit of Wisdom: Your goals, minus yreality.

--Ralph Marston


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5. Good Protein

All or most from fatty meat and full-fat dairy. 0

All or most from lean meat, fish poultry, eggs, low-fatdairy. 1

All or most from non-animal sources including legumes,whole grains, nuts, and other vegetable sources. 2

6. Get enough fiber

I dont know much about fiber and probably eat verylittle. 0

I know that fiber is important and eat some high fiber

foods. 1

Fiber is very important and I get at least 40 grams aday.2

Bonus Points - For each additional syour first 3 vegetables on any givenserving; 2 points if prepared with olive

Cooked green vegetables (1/2 c

Tomatoes, raw or cooked (1/2 c

Salad greens, especially deeromaine, spinach, or arugula (1

Minus Points

Subtract 2 points every time per day yobread, white rice, potatoes (other thyams), or processed snack foods.

Subtract 2 pints for every serving per dbeverage (including sodas, energy drin


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II. HOW YOU EAT

7. Fast or Slow

I tend to eat very quickly. 0

I manage to make my meals least for an average of 5 to10 minutes. 1

I stretch most meals to at least 15 minutes. 2

8. Up or Down

I tend to eat while standing, walking around the house,driving, talking on the phone, or in front of a TV orcomputer. 0

I mostly eat while sitting and reading. 1

I eat while sitting and relaxing alone, or with others. 2

9. Tuned Out or Attentive

I dont think about my food wremember much about it. 0

I notice and enjoy some of whsome of it. 1

I pay full attention each tienjoying my food, and rememb

10. Cover Pain or Eat Joyfully

I eat mostly because I feel bore0

I usually eat because it is mealt

I eat because it is mealtime anlooking forward to eating. 2


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11. Stressed Or Relaxed

I eat more food and more unhealthy food when I amoverstressed. 0

I do occasionally practice some kind of stress relief. 1

I understand that stress builds up every day and I dospecific stress release practice every day. 2.

12. Skip Meals or Three Squares a Day

I skip meals here and there. 0

I eat 3 meals each day, but they are of varying qualityand not all of them were balanced. 1

I eat 3 balanced meals of top quality each day. 2

13. Avoid Breakfast or Eat a Good One

I eat no breakfast to speak of or pastry on some days, with or

I eat a few bites of something h

I eat a full, healthy breakfast e

14. Snack on Junk or Snack Healthy

I snack indiscriminately and foand cant really say what I eat

I have a few healthy snacks and

I snack when hungry on healthvegetables, fresh fruit, nuts olow-sugar yogurt, whole grain c


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15. Late Night Eating or Stop with Dinner

I ingest major calories between dinner and bedtime. 0

I have a light, healthy snack or a glass of low-fat milkonce in a while between dinner and bedtime. 1

I have nothing after dinner in anticipation of my goodbreakfast the next morning. 2

16. Buy Whatever or Shop with Purpose

I dont do any focused grocery shopping or cooking atall. 0

I spend a little time on focused shopping and did a little

cooking. 1 I make a point to shop well, spending time in the

produce department and other healthy food venues,and enjoy several sessions of simple cooking. 2

17. Conflicted Feelings or Eat with Gra

Im very conflicted when I eangry, worried. 0

I appreciate having food to eateach meal. 1

I give thanks to the plants andlives so that I can be alive. I eand gratitude. 2

Bonus Points:

Add 2 points for additional stress-redeach day (e.g. meditation, yoga, breat

Bit of Wisdom: Rule your mind or it wil

--Horace


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III. ACTIVE SUPPORT FOR WEIGHT LOSS

18. Aerobic Exercise

I dont do any. 0

I do some decent moving around on most days. 1

I do sustained brisk movement (walking, jogging,cycling, aerobic machines, swimming, etc.) for at least30 minutes at least 3 days during the week. 2

19. Resistance Exercise

I resist. 0

I do a few chin-ups, pull-ups, push-ups or a littleweight-lifting a few times here and there. 1

I do 20 minutes or more of chin-ups, pull-ups, push-ups or a little weightlifting at least every other day. 2

20. Flexibility Exercise.

I dont do any. 0

I do a little stretching now anddoing more vigorous exercise. 1

I engage in a regular exercise flexibility such as yoga. 2

21. Drink Water

I drink only a few sips once in a

I drink a few glasses on most da

I drink at least six 8-ounce glass


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22. Sleep and Relax

I am generally sleep-deprived and cant seem to catchup or find time to rest. 0

I sleep fairly well most nights and find some additionaltime to relax some of the time. 1

I sleep as much as I need and make additional time torelax regularly. 2

23. Take a daily Multivitamin

None 0

Some days 1

Every day 2

Bonus Points:

Add 2 extra points if you do aerobic exercise more than (Within reason: make sure your

Add 2 extra points if you do releast 5 minutes more than the mtimes a week.

Add 2 extra points if you do fleleast 10 minutes at least 3 time

Bit of Wisdom: You must begin to thinkthe person you want to be.

--David Viscott


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IV. BREAKING FOOD ADDICTIONS

24. Sugar

I am a compulsive eater of these kinds of foods: sugar,honey, corn syrup, candy, donuts, soft drinks, etc. 0

I know these foods can be a problem for me and Igenerally stay away from them. 1

I know these foods can get me hooked and I haveeliminated them from my diet. 2

25. Chocolate

Im a chocoholic. I love anything chocolate and cantstay away from it even when I know I should. 0

I know chocolate can cause pstay away from it. 1

I know chocolate can get m

eliminated it from my diet. 2.26.Cheese

I crave cheesy foods such as pifondue, etc. 0

I know cheese can be a probleavoid it. 1

Cheese is like a drug for me a

from my diet. 2

Bit of Wisdom: Do not give up what yyou want at the moment.

--Weight W


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27.Meat

I love the sizzle of a steak, think burgers are great, andcant limit my meat consumption even when I try. 0

I eat low-fat meat such as chicken and turkey and eatdeep-water fish such as salmon. 1

I am a vegetarian and have eliminated animal productsfrom my diet. 2

28. Bread and other baked goods.

I am a compulsive eater of these kinds of foods: bread,muffins, pastries, cookies, cake, bagels, etc. 0

I know these foods can be a problem for me and Igenerally stay away from them. When I eat bread, it iswhole grain, and I limit the amount I eat. 1

I know these foods can get meliminated them from my diet

Bonus points: My Achilles heel time bo

Weve all got them. They are unique sabotage our weight-loss program. Wweight and doing well and all of a suby one of our Achilles heel time bomlke the following:

Just before my period I crave swresolve I have to watch what I e

When Im around other people wjunk, I cant stop from joining i

Whenver I go to a potluck dinneeverything and always overeat. Once I fall off my program, I giv

fat food like crazy. When I feel lonely and unloved


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Score yourself on how you deal with your Achilles Heelvulnerabilities:

There are a number of unhealthy practices I do without

really thinking about them. They just sneak up on me. 0 I am aware of where I am vulnerable and I do my best

to keep from getting caught. 1

I know the things that can get me in trouble and I treatthem like time bombs or land-mines. Im always awarethat they can blow up my program and plan every dayto avoid them. 2

Now add up your scores for each of the four parts. Be sure andbe as honest as you can about the way you eat now.

Part IWhat You Eat (range 0-18): Your score______.

Part IIHow You Eat (range 0-22): Your score____.

Part IIIActive Support for Wescore________.

Part IVBreaking Food Ad

score______.

Write down your total score here

In order to lose weight you need to be 60. If youre already at 35 or abovedoing well. Keep up the good work, anas much as you can. A score of 60 or mall the right things.

Remember: The higher your score, theand the better youll feel as your he

improve!

This Guide is set up so that you can foof most concern to you and you canEventually you will address all the areayour own pace and in your own time.


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Make a Commitment!

Write out how you feel about making a commitment to joiningthis program? What are your greatest hopes? What are your

greatest fears? What personal strengths do you bring to thisendeavor?

Make a Commitment [NEW IDEA]

Where Should You Begin?

The quiz you just took focuses on 28 different areas of action.

Reflect on the ones that seem most important for you to addressinitially. For many people the most difficult part of the program isgetting started. We have failed in the past to lose weight andkeep it off. Even though we know this is a new beginning, westill have our doubts. Once you see that the program will work,your success will help motivate you.

Where Should You Begin? [NEW IDEA]

Bit of Wisdom: Losing weight: Its nadventure. Im joining today!

--W

A Contract with Yourself


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This program will be successful if we all commit to it and we allhelp each other to make it work in our lives. Make a pledge toand contract with yourself:

I, (fill in our name), am committing myself to the DiamondAliveguide Program for healthy and permanent weight loss. Thethree most important reasons I want to lose weight are(1)___________(2)____________ and (3)_________________.I know that I am up against powerful forces including my genes,increasing levels of stress in my life, easy to obtain high fatfoods, and a corporate culture that is more interested in profitsthan in my health. I also know that Im not alone. With supportand my own strong desire for health I will be successful.

Contract with Yourself [NEW INTENTION]

Discuss Making a Commitment

Bit of Science: Group Support Helps Loss

A study of men and women who were

program found that continuing-caresupport contributed to their weight-ratings given to continuing care and gindicate the acceptability of supportivobesity administered over the long tethat continuing care and group suavailable to participants in the self-he

--O

Takeaway: Get as much support a

professionals and also from your suppo


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Bytes 4 and Up: Specific Focus for My WeightLoss Program

The main part of your weight loss program will be structured

into a series of Bytes of three weeks each. In each Byte, youwill focus on four weight loss practices.

Three weeks is the time it takes to begin to change old habits.Eating habits are some of the most difficult to break. However,science is on our side. According to Neal Bernard, M.D., One ofthe most surprising discoveries in the science of appetite is thattastes require maintenance. Two or three weeks is all it takes forour taste cells to forget the taste of unhealthy foods and tobecome accustomed to healthy ones.

Youve reflected on what the most important weight losspractices might be. Look at these again by clicking below.

Where Should You Begin? [EDIT IDEA]

You begin by picking four practices to address during the first

three-week period. You want to stabelieve will be most helpful in losing wfeel some confidence you can be succlook at your scores on the 28 questio

pick practices where you scored 0 oruse some improvement).

If you scored a two on any practice inare already doing well on this aspect oonly need to address it directly if unhealthy practices.

After you have finished with this groevaluate your weight goals. Most peopthey are focused on changing only f

without effort they are eating more hewell.

Along the way, you will be continuing wof taking your weight and waist measure


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At the end of each three-week Byte, review your progresscarefully and then re-take the quiz. You will then fill out thefollowing chart:

Date you began the program:

Initial Weight:

Initial Waist measurement:

Initial Goal Weight:

Initial Goal Waist measurement:

Top three reasons you want to lose weight:

Initial Score on The Program That Will Keep Us Thin:

Date you completed round:

Present Weight:

Present Waist measurement:

The 4 practices you completed in this ro

Current score on The Program That Wi

Your comments about how youre do

goals are:

Chart Your Progress [NEW PRACTICE

At the end of this and every three-weoptions:

1. If you are satisfied with your weiand begin the maintenance phas

2. You can repeat the Byte for ano3. You can move on to the next By

If you pick option 3, you might decide practices. Or you might want to conmore of the practices from the previ


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you might decide to pick two new practices and continuefocusing on two current ones.

Its important to note that you will not stop doing thepractices you have mastered during any given Byte. When apractice has become second nature, youll simply maintain itwhile moving on to new focus areas.

For the greatest benefit and best total weight loss youlleventually want to address all the areas you might improveupon. Some people will address all 28 areas at some time in theprogram.

On the following page, youll find a list of all 28 weight-losspractices. Click on the title of a practice and youll be taken to anin-depth explanation and an interactive means of setting up the

practice. Bit of Wisdom: Nothing tastes as good feel.

--Jean Nidetch, Weight

I.What II.How III.Sup

B t W i ht L P


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1.Vegetables 7.Fast or Slow 18.Aerobics 24.Sugar

2.Fresh Fruit 8.Up or Down 19.Resistance 25.Chocolate

3.Grains 9.Attentive? 20.Flexibility 26.Cheese

4.Healthy Fats 10.Pain? 21.Water 27.Meat

5.Protein 11.Stressed? 22.Sleep 28.Bread

6.Fiber 12.Skip? 23.Multivitamin

13.Breakfast?

14.Junk?

15.Late?

16.Shopping

17.Conflicted?

B t W i ht L P


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Last Byte: Maintenance

Congratulations. Youve met your weight-loss goals and want toinsure that you maintain the program that has enabled you to be

successful. If youre like most people Ive worked with, the goalyou achieved may be different from the one you initially set.

When people begin a weight-loss program they are usuallypretty out of touch with their mind/body/spirit and what we reallyneed to be healthy. Sometimes people have unrealisticexpectations of what they should weigh and what waist size isbest for them. We think we should look like we looked (or howwe think we should have looked) when we were in our 20s.Now, if were lucky, we have a more realistic acceptance of howmuch we should weigh and what our waist size should be.

Other people shoot too low. They projected a desired weightand waist size they find later is too pessimistic. They find theycan act to feel healthier and look better than they ever imagined.

Whatever level you have achieved,Celebrate a bit. Share your success wwith your family and friends.

The good news is that you made it. Thebegin slipping back into negative patterthat are still present in your life.

You still have genes that tell yousweets you can find.

You still have stresses in your lifwant to eat.

You still have unhealthy food evwaiting to tempt you back to you

You still have a corporate cultur

money selling you junk food tha

Remember, too, that big corporations aweight-loss programs and diet foods yTheyll try and get you at both ends. Se

B t W i ht L P


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fat, then sell food to make you thin, then sell you food to makeyou fat. You get the picture. To them its just business as usual.

So what must you do if you want to maintain your weight?

1. Recognize that the forces aligned against you are stillthere and they dont rest. They are like a powerful streampulling you away from your best weight.

2. In order to resist their pull, you have to keep yourmotivation high. Review the reasons you wanted to loseweight. Write down all the ones that are important now.Read them every day.

Reasons to Lose Weight [EDIT IDEA]

3. Continue to be active in the Aliveworld community.Helping others achieve their goals will help keep you onthe right path. Further, the more people we get in the

program, the less pull those negour lives.

4. Invite others to join. We dont haabout it. We just need to be ope

worked for us. We can encouragoverweight and would like to losprogram.

5. Each month, review the quiz andKeep your points as high as youin some areas, address them dirprogram.

Monthly Weight Loss Quiz [NEW

6. Accept that you may have setbalifes stresses can overwhelm usus to eat more of the wrong kindwith yourself. Be kind.



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7. Reach out for support. Support others. Keep comingback.

Discuss Weight Loss Maintenance

Bit of wisdom:

There are only two choice: Make progr

--Ellen Mikesell

Click here to learn more about maintenance.

Click here for weight-loss resources.

Click here for good Web weight-loss re

Rate This Guide

Give Feedback on This Guide



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1. Vegetables

Best bet vegetables. You want to eat at least three servings of

vegetables a day, but more is better. Eat as much as you wantof the following vegetables. Eat them raw, plain or sensiblysauted. Start with the ones you like and branch out to developnew favorites:

Broccoli

Cabbage

Cauliflower

Asparagus

All dark greens (spinach, kale, collards, chard, mustard, etc.)

Green beans

Squash (zucchini, spaghetti squash, etc)

Bell peppers

Carrots

Celery

Cucumbers

Edible-pod peas

Salad greens

Bok choy

Brussels sprouts

Radishes

MushroomsTomatoes

Artichokes

Click here for next page



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Eggplant

Jicama

Beets

Vegetables higher in carbohydrates. Healthy, but higher incalories, so limit to one or two servings per day.

Sweet potatoes

Pumpkin

Artichokes

Turnips

Rutabagas

Water chestnuts

Parsnips.

Vegetables [NEW PRACTICE]

Discuss Vegetables Practice

Click here to return to main Aliveguide.

2. Fruits



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Best bet fruits: These fruits are low in sugar and calories. Eatthem freely for breakfast, dessert, and snacks. You want at least2 servings a day.

Apples

All berries (strawberries, blackberries, blueberries, etc.)KiwiGrapefruitMelonsNectarinesPeachesPlumsPapaya

Fruits higher in sugar and calories. Limit to one or two servingsa day.

ApricotsBananasCherries

GrapesMangoesPineapplePears

Fruits [NEW PRACTICE]Discuss Fruits Practice


3. Whole Grains



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Whole grains include brown rice, wild rice, oats, barley, quinoa,millet, buckwheat, amaranth, spelt, and kamut. Whole grainfoods are made with significant amounts of whole grains.Excellent for cereals and breads, but make sure the word

whole is at or near the top of the ingredient list (as in wholewheat, whole oats, whole rye, etc.)

Eat one to three servings a day. Which whole grains will you addto your diet?

Whole Grains [NEW PRACTICE]

Discuss Whole Grains Practice

Click here to find out why fiber found in vegetables, fruits,grains, etc. will help take off pounds and inches.


4. Good Fats



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Many people who want to lose weight are under the mistakenbelief that the best way to do that is to eliminate all fat from thediet. This isnt true. There are some fats, such as olive oil, thatare very good for you. So we dont want to eliminate fat from the

diet, but rather to replace bad fats with good ones.Eat more of the following fats.

Monounsaturated fats:

Olives and olive oil.

Nuts such as cashews, almonds, peanuts, and peanutbutter.

Avocados.

Polyunsaturated fats:

Vegetable oils, including corn, soybean, and safflower.

Legumes including soybeans and soy products.

Salmon and tuna.

Note: Dont overdo these healthy fats i1 or 2 servings a day will keep you in eat too much of these good fats so portion size.

Eat less or eliminate the following watu

Whole-fat dairy products, inclubutter, cheese, full-fat yogurt, an

Red meat.

Click here for next page.

Eliminate the following trans fats:

Margarine not labeled as trans-f



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Vegetable shortening.

Partially hydrogenated vegetable oil.

Chips and other deep fried foods.

Most fast foods, including French fries.

Most commercial baked goods. (Whole grain breads arean exception, but things like muffins, tarts, and cinnamonrolls usually have trans fats.)

Consider the following:

Which fat-containing foods will you eat more of?

Which fat-containing foods will you each less of?

Which fat-containing foods will you eliminate?

Good Fats [NEW PRACTICE]

Discuss Good Fats Practice


5. High Quality Protein



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Many people believe that we need a lot of protein in order to bestrong and healthy. They also believe that meat is the bestprotein available and that the meat we buy in the stores is thekind of protein our body requires. Here is what the experts say:

The average woman needs about 50 grams of protein a day.The average man needs about 65. Because protein is abundantin so many of the foods that we normally eat, you can hit thatgoal pretty easily. --Walter Willett, M.D.

There is plenty of proteinand all the essential amino acidsyoull needin beans, grains, vegetables, and fruits. There is noreason to consume animal protein, and youre better off withoutit. Neal Bernard, M.D.

Based on results from the China Study, the most comprehensive

study of nutrition ever conducted, the following conclusion wasdrawn. People who ate the most animal-based foods got themost chronic disease. People who ate the most plant-basedfoods were the healthiest and tended to avoid chronic disease.The vast majority of all cancers, cardiovascular diseases, and

other forms of degenerative illness canadopting a plant-based diet. --Dr. T. C

Unlike todays meat that comes from dis high in saturated fat, the meat our h

ate was only wild game which is low in25 to 30 percent in domesticated meM.A., R.D.

Methane is 21 times more powerful C02. The number one source of methaagriculture. Methane cycles out of thyears, so reducing meat consumptiocooling of the earth. --John Robbins a


Eat more of the following proteins:



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Food Protein (grams/serving)

Tempeh, cooked 21

Seitan 30

Tofu, firm 20

Tofu, silken 7

Split peas, cooked 8

Lentils, cooked 9

Edamame (boiled greensoybeans)

11

Kidney beans, cooked 8

Peanuts, dry roasted 8

Almonds, dry roasted 6

Soy milk 7

Whole-wheat bread 6

Brown rice, cooked 5

Broccoli, cooked 4


If you choose to eat animal protein, limpossible eat local, free range animals:



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est e g t oss og a

Food Protein (grams/serving)

Roasted chicken 42

Cheddar cheese 7

Cottage cheese, 1% butterfat 28

Fish 41

Beefsteak, broiled 32

Lean hamburger (10% fat) 32

Egg 6

Note: Many people are addicted to cheese,and meat. You maywant to check out Section 4: Breaking Food Addictions

High Quality Protein [NEW PRACTICE]

Discuss High Quality Protein Practice


Bit of Science: New scientific ReviewCause Healthy Weight Loss



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g g

A recent study shows that a vegetarian diet is highly effectivefor weight loss. Vegetarian populations tend to be slimmerthan meat-eaters, and they experience lower rates of heartdisease, diabetes, high blood pressure, and other life-

threatening conditions linked to overweight and obesity. Thenew review, compiling data from 87 previous studies, showsthe weight-loss effect does not depend on exercise or calorie-counting, and it occurs at a rate of approximately 1 pound perweek.

--Nutrition Reviews, April, 2006

Takeaway: If you want to lose weight and try out avegetarian life-style this may be the time to give it a try. Theresearch reveals that people can enjoy unlimited portions of

high-fiber foods such as fruits, vegetables, and whole grains toachieve or maintain a healthy body weight without feelinghungry," says Dr. Susan Berkow, the lead author.

Bit of Science: The Internet Proves Effective in Weight-LossSupport

Research increasingly supports the designed programs delivered over thsignificant weight loss compared toconditions. In this study a total of

Analyses revealed that personalized menrollment rates than member newslewith diabetes or heart disease were mthose without these diagnoses. Receivhelpful in getting people enrolled.

--Journal of Medical Internet Researc

Takeaway: Getting involved in an on-can help you lose weight and stay heal


6. Get Enough Fiber



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g g

Fiber is what makes food filling without being fattening. Theword itself simply means plant roughage: The brown covering ofa grain of brown rice, the chewy part of oats, or the skin of anapple.

Bottom line:

A generous tablespoon full of a fat or oil contains about135 calories.

The same amount of carbohydrates or protein packsabout 60 calories.

But that same amount of fiber has essentially 0 calories.

It doesnt take a scientist to do the math. Also consider:

Plant foods such as fruits, vegetables, grains, beans, etc.have lots of fiber.

Animal products (meat, dairy, eggs, etc) have no fiber.

According to Neal Bernard, M.D., An eyour diet each day cuts your calorie inta

Some of my high-fiber favorites include

AsparagusBroccoli

Brussels sprouts

Carrots

Peas

Sweet potatoes

Black beans

Low-fat bran muffins


Appples



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g g

Apricots

Pears

Raspberries

Strawberries

Here are some popular foods and their fiber content:

Serving size Total fiber(grams)

Pear 1 medium 5.1

Figs, dried 2 medium 3.7

Blueberries 1 cup 3.5

Apple, with skin 1 mediu

Strawberries 1 cup

Peaches, dried 3 halves

Orange 1 mediu

Apricots, dried 10 halve

Raisins 1.5-oun

Grains, cereal & pasta Serving

Spaghetti, whole-wheat 1 cup

Bran flakes 3/4 cup



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Oatmeal 1 cup 4.0

Bread, rye 1 slice 1.9

Bread, whole-wheat 1 slice 1.9

Bread, mixed-grain 1 slice 1.7

Bread, cracked-wheat 1 slice 1.4

Legumes, nuts & seeds Serving size Total fiber(grams)

Lentils 1 cup 15.6

Black beans 1 cup 15.0

Lima beans 1 cup 13.2

Baked beans, canned 1 cup

Almonds 24 nuts

Pistachio nuts 47 nuts

Peanuts 28 nuts

Cashews 18 nuts

Vegetables Serving

Peas 1 cup

Artichoke, cooked 1 mediu

Brussels sprouts 1 cup



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Turnip greens, boiled 1 cup 5.0

Potato, baked with skin 1 medium 4.4

Corn 1 cup 4.2

Popcorn, air-popped 3 cups 3.6

Tomato paste 1/4 cup 3.0

Fiber bonus:

Fiber acts as an appetite suppressant. Fiber food absorbs water,

causing it to swell. This gives a nice feeling of fullness. Fiberfood can actually impair the ability of the body to absorb sugarsand fats. This means you can actually consume these foodsoccasionally and still lose weight by keeping insulin low andallowing the body to continue the fat-burning process.

Dr. Andrew Weil recommends that weday, which isn't hard to achieve if yolisted above. If you havent eaten mumore slowly to avoid problems with gas

You never feel hungry when you eat fruits and vegetables because theRemember there is no fiber in animal milk, eggs, and cheese.

Make a practice of eating more foodeating 40 grams a day.

Fiber [NEW PRACTICE]

Discuss Fiber Practice




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7. Fast or Slow

In our high-speed world, we tend to do everything fast,including eating fast. Studies show that when we eat fast thebrain centers that register that were full dont have time to

give us feedback. One of the best things you can do to loseweight is to eat more slowly. An added bonus is that youllenjoy your food a lot more when you savor each bite.

For the next 3 weeks, make it a point to: Eat slowly. Chewfully. Enjoy each bite.

Here are two simple practices I have found will help you slowdown and enjoy your food:

1. Take a bite of your food. Put your fork down. Cheweach bite fully, savoring the taste. After you havefinished, raise your fork again and take another bite,and repeat.

2. Eat with your other hand. If you are right-handed, eatwith your left hand. Try it for one meal a day. The

change will slow you down and what you are eating.

For many of us, we are so used to eat

will feel painfully slow, but try it and yfaster, eat less, and lose weight.

To learn more about the effects of here.

Eat Slowly [NEW PRACTICE]

Discuss Eat Slowly Practice




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8. Up or Down

Many of us eat on the run. We grab our food and eat whilewere driving or eat a hotdog from a street vendor while werehurrying to our next appointment. Change these patterns.

Make a plan to eat in a comfortable setting.

For the next three weeks, sit when you eat, and relax andenjoy your food.

Heres a simple practice that will help you settle and enjoyyour meals more fully, and in the process, lose weight. Eatwith others. Try getting the whole family to eat together a fewtimes a week. Invite a colleague or friend to have lunch withyou. For most of human history, eating involved socializingwith friends and family. Practice taking time to enjoy your

meals with others.To learn more about the effects of stress on weight, clickhere.

Sit Down & Eat [NEW PRACTICE]

Discuss Sit Down & Eat Practice


9. Tuned Out or Attentive



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We often eat unconsciously. Our minds are on other things.Were thinking about work or what were going to do next.When were not conscious of our eating, we tend to eat toomuch of the wrong kinds of food.

During the next three weeks, when youre eating, payattention and focus on your food, its nourishment and yourenjoyment.

Try this simple practice to raise your consciousness about thefood you are eating. Before you begin to eat, say a blessingand appreciate all those who were instrumental in bringing thismeal to you. Thank those who prepared the food, those whodelivered the food to the stores, and those who grew the food.

To learn more about the effects of stress on weight, click

here.

Focus on Eating [NEW PRACTICE]

Discuss Focus on Eating Practice


10. Cover Pain or Eat Joyfully



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The purpose of eating is to nourish our bodies, our minds, andour souls. Too often we eat when we are stressed or to rewardourselves when were feeling over-extended. We eat whenwere depressed or when were lonely. Eating snacks usuallyhas more to do with attempts to comfort ourselves than tonourish ourselves. This is your chance to focus on the realreasons to eat.

During the next three weeks, eat at mealtimes when yourehungry and look forward to eating good, nourishing food.

Try this practice to get in touch with the underlying reasonsyou are eating:

When you are about to eat something, stop and ask yourself,What am really trying to fill? Is it my hunger Im satisfying, or

am I eating because I feel lonely, worried, tired, or angry. Am Ieating comfort foods when what I really need is a comfortinghug or words of support?

Try getting your comfort in other wanourishment and enjoyment.


Eat Joyfully [NEW PRACTICE]

Discuss Eat Joyfully Practice

Bit of Wisdom: Do it for yourself, not for

--Weight Watche




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11. Stressed Or Relaxed

Stress is at the root of a lot of our modern problems. There areso many things in our lives that cause us to feel overwhelmedand worried. Much of our over-eating is stress-related.

During this three week period, remember that stress can causeyou to want to eat unhealthy foods. Instead, remember to eatsome healthy carbohydrates and practice a stress-reductionexercise.

Heres a simple, stress reduction exercise that will help yourelax and also keep stress from putting pounds around yourmiddle.

Audio clip (breath counting)

Breath Counting:

Sit in a comfortable position with the spine straight and headinclined slightly forward. Gently close your eyes and take a

few deep breaths. Then let the breathtrying to influence it. Ideally it will depth and rhythm may vary. To begin tto yourself as you exhale. The next "two," and so on up to "five."

Then begin a new cycle, counting "oneNever count higher than "five," andexhale. You will know your attention find yourself up to "eight," "12," evminutes of this form of meditation.


Breath Counting [NEW PRACTICE]

Discuss Breath Counting Practice




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12. Skip Meals or Three Squares a Day

Many people skip meals because they are stressed and donttake time to eat. People also skip meals because they think itwill help them lose weight. The truth is that when we skip

meals it throws our systems out of balance and we over-eatlater.

During the next three weeks, dont skip meals, but eat 3balanced meals of top quality food each day.

To learn more about the effects of stress on weight, clickhere.

Three Meals [NEW PRACTICE]

Discuss Three Meals Practice


13. Avoid Breakfast or Eat a



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Studies show that those who are overweight often skipbreakfast or eat a meal that is unhealthy in the morning. Sincebreakfast is the first food we eat after awakening, it isimportant that it be healthy. Eating breakfast sets the tone forthe day. People who skip breakfast usually eat more food later

in the day.

During the next three weeks, I will eat a full, healthy breakfasteach day.


Healthy Breakfast [NEW PRACTICE]

Discuss Healthy Breakfast Practice


14. Snack on Junk or Snack H



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Most people who want to lose weight tell themselves theyshouldnt eat between meals. As a result they rarely havehealthy foods on-hand. Their resolve often falters and theygrab whatever is at hand. Usually it is not a healthy choice.Prepare to have a healthy snack between meals and youll

keep your weight down.

During the next three weeks, if you get hungry between meals,snack on healthy items (raw or roasted vegetables, fresh fruit,nuts or nut butter, bean dips, whole grain crackers, etc.)

Click here to find out more about the kinds of snacks youshould avoidand why.


Healthy Snacks [NEW PRACTICE]

Discuss Healthy Snacks Practice


15. Late Night Eating or Stop



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For many people, eating after dinner is our downfall.Television commercials dont help. They tempt us with high-fat junk foods right at the time we are most vulnerable.Evening is often a time when we feel lonely or feel the stressesof the day. We want a goody to keep us company. Dont give

in to the temptation.

During the next three weeks, eat nothing after dinner andanticipate a wonderful breakfast in the morning.

Heres a practice that will help. If you watch T.V. in theevening, during the commercials, get up and do some simpleexercise instead of watching. If you dont watch T.V., takeperiodic breaks. Do a few push-ups or sits-ups, walk around thehouse. Do some yoga or simple stretches. Youll find thatmovement will break the cycle of sitting and nibbling. Youll

find youre eating less and losing more.


Stop with Dinner [NEW PRACTICE]

Discuss Stop with Dinner Practice


16. Buy Whatever or Shop w



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With big business doing everything it can to induce us to eatthe high-calorie, low nutrition food that is so profitable, wemust put extra effort to plan what, when, where, and how wewill eat.

During the next three weeks, make a point to plan your meals,shop well for healthy food, and have healthy snacks with youso youre not tempted to eat junk food.

Heres a good practice to help with this step: Always make alist before you shop and buy nothing that is not on the list.Think about the foods that are healthy that you plan to buy.When youre in the market, notice the many enticements thatare meant to get you to buy on impulse. Smile when yououtsmart each one and buy only the healthy foods on your list.

And dont go food shopping when youre hungry! To learn moreabout the effects of stress on weight, click here.

Shop with Purpose [NEW PRACTICE]

Discuss Shop with Purpose Practice


17. Conflicted Feelings or Ea



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Through most of human history we hunted and gathered ourfood and recognized the spiritual connection we had with all ofnature. Taking time to truly remember the great gift we aregiven every time we eat can make our meals more pleasurableand peaceful.

For the next three weeks, at each meal give thanks to theplants and animals that gave their lives so that you can bealive. Eat every meal with love and gratitude.

Practice a simple blessing each time you prepare to eat. Thinkof each of the foods as living beings. Think about where theylived and the spirit that they embody. As you eat each bite,think how lucky you are to be able to partake of thenourishment each provides.


Eat with Gratitude [NEW PRACTICE]

Discuss Eat with Gratitude Practice


18. Aerobic Exercise



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For most of human history we had to move in order to get ourfood. There was a natural process for expending energy inorder to nourish ourselves. We no longer need to walk longdistances and chase wild animals in order to get our dinner.We simply walk to the refrigerator or order take out. Most of

us recognize that we must expend more energy if we are goingto lose weight.

Engage in sustained brisk movement (walking, jogging, cycling,aerobic machines, swimming, etc.) for at least 30 minutes atleast 3 days during the week.

To find out more about exercise and weight, click here.

To find out how to get on an aerobic program, click here.

Aerobic Exercise [NEW PRACTICE]

Discuss Aerobic Exercise Practice




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19. Resistance Exercise

One of the great weight loss secrets that few people know isthat muscle burns more calories than fat. Having more muscleallows you to burn calories 24 hours a day, even when youre

sleeping. Not only will you feel and look better: when youexercise you will be helping your body lose weight more easily.

Do 20 minutes or more of chin-ups, pull-ups, push-ups or alittle weightlifting at least every other day.


To find out how to get on a resistance exercise program, clickhere.

Resistance Exercise [NEW PRACTICE]

Discuss Resistance Exercise Practice




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20. Flexibility Exercise

In addition to aerobic and strength exercises we need to keepour bodies flexible. Theres nothing that will make us feel lesslike moving than having a sore back or achy joints. Ive found

that flexibility exercises can make a huge difference in how wefeel, particularly as we get older.

Engage in a regular exercise program that focuses on flexibilitysuch as yoga or simple stretching at least 3 days a week.


To find out how to get on a flexibility program, click here.

Flexibility Exercise [NEW PRACTICE]

Discuss Flexibility Exercise Practice




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21. Water

I first learned about the benefits of drinking water to loseweight when I was in high school. One of the girls in my classalways looked beautiful and slim and I asked her how she did

it. Water, she told me. The secret is drinking water.Through most of human history water was the primary liquidwe drank each day. Our bodies adapted to taking in 0 calorieswith this beverage. In modern times we have begun drinkinghigh calorie liquids such as soft drinks, fruit drinks, and othercalorie added beverages. Since our body doesnt register thesedrinks as food with calories, but as 0 calorie water wetend to eat the same amount of calories in our food, and takein extra calories in our drinks.

Researchers estimate that putting sweeteners into beveragesadded 137 calories to the average Americans daily dietbetween 1997 and 2006. Over a year this surplus can cause aweight gain of about 14.2 pounds. Getting back to the liquid

we were built to consume, water, willimprove our health.

Water Bonus: Eat soup, lose weight.

Dr. Barbara Rolls and her team have b

at Penn State University on how food vShe and her students performed a stfoods chicken and rice could be sforms: as a chicken rice casserole, as as a chicken rice casserole served wwater. The soup-eaters ate 26 pesubsequent meal than either of the found, even though the types and amthe soup matched those of the wateexactly.




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"Water in food is chemically different than water taken as abeverage," says Rolls. "It leaves the stomach more slowly." Andadded water may also help people feel fuller because they areconditioned to judge the "appropriateness" of portion sizes.

"The serving of soup just looks bigger," Rolls says, "so thebrain, as well as the stomach, is satisfied."

Over the next three weeks, drink at least six 8-ounce glassesevery day and add soup (with broth, not milk or creamyoureyour regular diet.

To find out more about the weight-loss and health-givingproperties of water, click here.

Drink More Water [NEW PRACTICE]

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22. Sleep and Relaxation

Lack of sleep is significantly associated with weight gain,according to a recent scientific study. The findings represent aprospective analysis of 68,183 women, followed over 16 years,

from the Nurses Health Study.Over 16 years, women who had 5 or fewer hours of sleep pernight gained, on average, 1.04 kg (2.3 pounds) more than thosegetting at least 7 hours. Women sleeping only 6 hours gained0.68 kg (1.5 pounds) more than those who slept 7 or more hoursper night.

According to lead researcher Sanjay R. Patel, M.D., of CaseWestern Reserve University, Obtaining an adequate amount ofsleep should be considered an integral part of a healthy lifestyle,

just as much as eating healthy and exercising regularly.




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Here are some things you can do to ensure a good nightssleep:

1. Turn the lights down in your house an hour or so before

you want to go to bed. Turn off the TV and computer atleast 30 minutes before you want to go to sleep. Lights,television, and the computer keep you stimulated.Turning these items off will help your body slow downand relax.

2. Make your bedroom a comfortable place to be. Makesure the temperature is right for you, the blinds block outthe light, and there's not too much clutter. Even thoughyou don't see the clutter when your eyes are closed, yourbody senses the clutter or closed in feeling that could

keep your senses more alert.3. While some say that you shouldn't eat before going tobed, a light snack can help some people. The seratoninfound in carbohydrate-rich foods can help you getdrowsy.

4. Do your best to go to bed at the (even on the weekends) and getBeing on a regular schedule willget sleepy at the same time eacdo things that will help you relax

5. Don't lie in bed for over 20 minuInstead, get up and do somethinfeel sleepy. Take a shower or wDON'T get online. Browsing the stimulating. You'll find yourself hand never getting sleepy.

6. If your mind races with thoughtsgo to sleep, get up and write dowpossible, keep the lights dimmedkeep you alert. Keep writing unt

helps, make a list of things to dothat will address your racing tho




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7. Avoid caffeine, nicotine, and alcohol after noon. Theycan inhibit your sleep. You may find your sensitivity tothese can change over time. In our 20s and 30s wemight have been able to drink lots of coffee and alcohol

and still sleep through the night. In our 40s, 50s, and60s, even a small amount of these substances may keepus awake.

If sleeplessness persists, you should see a doctor or a sleepspecialist. Sleep disorders are quite common and generallyresponsive to good treatment.

Over the next three weeks, get as much sleep as you need (7-8hours) and make additional time to relax regularly.

Enough Sleep [NEW PRACTICE]

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23. Multivitamin

Most nutrition experts now agree that taking a multivitamineach day will help keep us healthy. Theoretically we can getall our nutrition needs met by eating well. However, as oursoils get worse and the quality of our food declines, makingsure we get all that we need by taking a supplement is goodinsurance.

Plus, new evidence shows that the calcium you get in a goodsupplement (along with eating well) can actually help removetfat from your body.

ake a good multivitamin once a day.

To find out more about what multivitamin you should take,click here.

Multivitamin [NEW PRACTICE]

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24. Sugar



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Many of us find that we crave foods with extra sugar. Foodmanufacturers know that and go out of their way to get ushooked. If you find you have a hard time staying away fromcandy, soft drinks, donuts, etc. you may need to eliminatethem for awhile in order to break the habit.

Eliminate sugar, honey, corn syrup, candy, jelly, soft drinks,donuts, etc. from your diet for three weeks.

At the end of three weeks, evaluate the experience:

Ask yourself the following questions:

Which foods did I easily eliminate?

Which ones were difficult to stop eating?

What did you learn about your level of addiction?

Do you feel it would be better to eliminate these foodspermanently? (If not, keep an eye on how yourrelationship with sugar evolves over time. If you find

you cant stop when you wantladen foods, if sugar interferes weight and keep it off, you eliminating it in the future.)

Eliminate Sugar [NEW PRACTICE]

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25. Chocolate



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Many of us cant resist anything chocolate. We may be eatingwell, but are overcome with a craving for chocolate ice-cream,some tasty fudge, or a slice of chocolate cake. If you think youare hooked on chocolate you may want to eliminate it fromyour diet for a time and evaluate how it affects you.

Eliminate chocolate from your diet for 3 weeks.

At the end of 3 weeks, evaluate the experience:


Was it easy to stop eating chocolate or was it verydifficult?


Do you feel it would be better to eliminate chocolate

permanently? (If not, keep an eye on how yourrelationship with chocolate evolves over time. If youfind you cant stop when you want, if you binge onchocolate-laden foods, if chocolate interferes with your

ability to lose weight and keepconsider eliminating it in the fu

Eliminate Chocolate [NEW PRACTICE]

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26. Cheese



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Most of us grew up believing that cheese was good for us. Wewere raised on grilled cheese sandwiches and when pizza wasinvented it seemed like a gift sent from heaven. Now werecognize that cheese can be addictive. If you think cheesemay be a problem for you, try eliminating it for a time and

evaluate how you feel.Eliminate cheese from your diet for 3 weeks.

At the end of three weeks evaluate the experience:


Was it easy to stop eating cheese or was it verydifficult?


Do you feel it would be better to eliminate cheesepermanently? (If not, keep an eye on how yourrelationship with cheese evolves over time. If you findyou cant stop when you want, if you binge on cheesy

foods, if cheese interferes wweight and keep it off, you eliminating it in the future.)

Eliminate Cheese [NEW PRACTICE]

Discuss Eliminate Cheese Practice


27. Meat



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Meat is another food we were told was essential to our wellbeing. Its difficult to believe that we could actually getaddicted to hamburgers, fried chicken, or pork chops. Meat isso much a part of many peoples diets that they cant imagineliving without it. Whether you feel you are hooked or not, it

may be good to try taking a break for a short time and see howyou feel. When I eliminated meat from my diet I was amazedthat the stuffed feeling I always had wasnt natural, but wascaused by all the meat I was eating.

Action: Eliminate meat (beef, chicken, pork, lamb, etc.) fromyour diet for 3 weeks.

At the end of 3 weeks, evaluate the experience.


Was it easy to stop eating meat or was it very difficult?

Are there some types of meat you seem to crave overothers (i.e. steak, chicken, pork, etc.)?

What did you learn about your l

Do you feel it would be bepermanently? (If not, keep relationship with meat evolve

you cant stop when you wantmeats, if eating meat interfelose weight and keep it off, yoeliminating it in the future. )

Eliminate Meat [NEW PRACTICE]

Discuss Eliminate Meat Practice


28. Bread and Other Bakery



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For me baked goods were my downfall. I couldnt pass abakery without going in to see what was good. I couldntimagine anything better than eating a huge cinnamon roll andwould usually have a second or a third. Id sometimes buy aloaf of freshly baked bread and eat the whole thing on my way

home. If bakery goods are your downfall you may want to takea break and evaluate how you feel.

Eliminate bakery goods (bread, muffins, pastries, cookies,cake, bagels,) from your diet for 3 weeks.

At the end of 3 weeks, ask yourself the following questions:

Was it easy to stop eating bread and other bakeryproducts or was it very difficult?

Are there some types of baked goods you seem to crave

over others (i.e. bread, muffins, pastries, cakes,bagels, etc.)?


Do you feel it would be better tpermanently? (If not, keep relationship with baked goods efind you cant stop when youbreads, muffins, pastry, co

interferes with your ability to off, you may want to consider future.)

Eliminate Bakery Goods [NEW PRACTIC

Discuss Eliminate Bakery Goods Practi




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Section 1: What You Eat

Most of us have a general idea of what we should eat, but oftenneed more specific information that is simple, straightforward,and easy to remember. In this section youll learn about the best

vegetables, fruits, whole grains, healthy fats, proteins, and fiberyou need to eat. Youll also learn about the most common foodsyou should stay away from.


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Section 2: How You Eat

Many people dont realize that how you eat is as important aswhat you eat. For instance, when we eat in a hurry we often eat

the wrong kinds of foods or over-eat foods that may be healthybut can add extra weight when we eat too much. Skippingbreakfast, eating late at night, using food to feed our emotionalhunger are all ways we eat that can add to our weight problem.In this section youll learn to identify and develop healthy eatingpractices.



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Section 3: Active Support for Weight Loss

In this section youll learn about activities you can engage thatwill help you lose weight and stay healthy. Youll learn about thethree kinds of exercises that are best for weight-loss. You willfind out why water is so important to weight loss and why an

inexpensive multivitamin can be the best health insurance youcan acquire. Finally, youll learn why getting enough sleep canhelp you lose unwanted pounds.



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world's best weight loss and health program alive guide

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