In 8 minutes you’lllearn why...Most women whoexercise tolose weightgenerallygain weight!Soundcontradictory?When you see the simple logic,you’ll learn the secret to easierand lasting weight control.
Let’s start with twobasic assumptions...1. If you joined a gym or started exercising to lose weight - it probably means that you’re carrying some extra weight. 2. If you’re carrying some extra weight – it means that you have a lifestyle of consuming more calories in food AND drinks than your body is burning up. For the technically minded... Your body burns up calories in a number of ways: metabolism (keeping you warm and keeping bodily functions going), digestion, planned exercise, and any physical activity you get throughout your day. You may be consuming the same amount as you always have but as you age your body is burning less and you’re storing it as fat - some of it around your waist.
Here’s an example...Even though you’re careful with yourfood and drink choices, it’s easy toconsume around 2,500 calories a day.In a normal day you burn up around1,500 calories.This means each day you’re storing thebalance of 1,000 calories.And assuming you aren’t eating ordrinking any extra on the weekendsthat’s 7,000 surplus calories per week! (Remember this number!) Yes, we all know... That we are meant to use ‘kilojoules’ not ‘calories’ but we just want to make this easy to understand! The figures above would vary depending on your weight, age, fitness, body composition, and activity levels.
So you’ve beenexercising…Let’s say you joined a gym or startedexercising from home to lose weight,and you’re doing 30 minutes ofexercise regularly 3 times per week.For each minute of exercise, you’reburning about 6 calories. In 30 minutesthat’s 180 calories.Do this three times per week...That’s just 540 calories burnedper week.For the technically minded...An 80 kg woman exercising at a moderate pace burns around 6calories a minute. (Source: 2009 Allan Borushek’s PocketCalorie, Fat and Carbohydrate Counter). That’s 180 cals (753 kj)in 30 mins. Some gyms get this wrong and claim a woman canburn up to 2,000 kj in 30 mins. That’s 15.9 cals per min! Either,they don’t know their exercise science or choose to mislead.There is a small and temporary post-exercise elevation inmetabolism, but nowhere near enough to get to 2,000 kj.
So where does thatleave you?You were storing 7,000 calories perweek.Deduct the 540 calories you burnduring your exercise each week.You’re now storing 6,460 caloriesper week. That’s 923 calories a day!Even though you may be gettingfitter, you’re still putting onweight... only at a slower rate! Horrifying statistics The average woman in Australia and New Zealand is storing calories at a rate where she gains 1 - 3 grams of fat every day! That’s 365 to 1,095 grams per year (1/3 to 1 kg per year). That’s 3.65 to 10.95 kilograms per decade. How much did you weigh 10 years ago?
In frustration you say:“I’ll just exercise more until I lose weight.”Remember... walking or gym workoutsburn just 6 calories a minute.So to burn up the excess 923 calories aday you would have to exercise for 154minutes each and every day – just tostop gaining and stay at the sameweight. Think about this! It takes around 46 minutes of brisk walking to burn up the calories in one 100 g muffin!
But you wantedto lose weight!1. You would have to burn up an extra 500 calories a day.2. This means an extra 83 minutes exercise every day on top of the 150 minutes needed to stop gaining weight.3. That adds up to around 233 minutes a day, or nearly 4 hours each and every day, 7 days a week!Who has time for that?
It’s no wonder that many women simply give up saying“Even though I’ve been exercising I still haven’t lost weight.” Clearly, exercise alone is not enough. • If you are currently exercising - GREAT! Keep it up. You’ll learn that this is one of the vital ingredients to successful and lasting weight loss. • If you’re not exercising, now is a good time for you to start. If you’re not losing weight, you’ll need to consider your diet as well. Don’t forget… Brushing your teeth and putting on your seat belt are vital health habits. Regular exercise is another.
Don’t be temptedby fast weight loss plans or faddiets, both which set you up forweight regain. Here’s why:• Any weight loss faster than 1 kilo per week* means that you will be losing too much muscle along with the fat.• As your muscles are your main calorie burners, this means that your metabolic rate (the rate at which you burn calories even when sleeping) will decline.It also means that you go from “fat and flabby”to “thin and flabby”!Fast weight loss and fad diets make iteven more difficult to sustain yournew weight without lifelong dieting.* For the technically minded...1 kilo per week may be OK for a 100 kg person as it’s 1% oftheir body weight per week. For a 70 kg woman wanting tolose weight, 1% would mean that she should not lose weightany faster than .7 kg per week. Slower steady weight loss andexercise help prevent weight regain and the yo-yo effect.
Just to clarify...As you lose weight it’s normal to losesome muscle tissue.With the right strategies, includingexercise and a ‘consistent and healthy’approach, you can limit this loss andlimit your chances of regaining weight.The best way to monitor your progressis with regular body compositionmeasurements.These will provide information on yourchanging body composition while youare losing weight.We’ll tell you how to get your bodycomposition measured later.For the technically minded...A body composition measurement will estimate howmuch lean tissue (muscles and bones) and how much fatis on your body. Ideally while you are losing weight youwant to maximise fat loss and minimise loss of lean tissue.
Why do people find itso hard to lose weight? Actually, a weight loss plan does work if it’s structured, personalised, and provides the right support. This will avoid some common problems: • Confusion • Hunger • Boredom • Getting side tracked • Not sticking to it • Wanting instant results! • Having to make one meal for yourself and another for your family • Not having the ‘know how’ to replace your old habits with new. So… people blow it!
Important!It’s important for you tounderstand the factorscausing weight gain whichare under your control:1. What you eat, what you drink and how much2. How active you are and what exercise you do3. Your ability to make lasting changes on your ownWeight gain is ‘multi-factorial’.
This is why successfulweight loss requires a‘multi-factorial’approach. Successful weight loss is like trying to open a three-barrel combination padlock. You have to get all three factors right at the same time. This is why a ‘diet-only’ or ‘exercise-only’ approach simply doesn’t work. Like a three-barrel combination padlock, having a plan that combines all three factors at the same time is the only way to lose weight and keep it off.
To lose weightyou need acombination plan that:1. Tells you exactly which foods and drinks to consume and how much2. Gives you a structured regular exercise program that tells you what type of exercise to do and how much3. Provides you with accountability and the right support to help you make these changes and stick with themNot only will this help you loseweight, it will help you keep it off.
You will haveinvested around8 minutes to readthis report.Once you have a plan that integratesyour diet, your exercise, and yoursupport, then we suggest that you setaside the same 8 minutes each day,simply to plan your meals, exercise andsupport sessions …in advance.Planning for just 8 minutes a day setsyou up for lasting weight loss success.As they say:“People don’t plan to fail. They just fail to plan.”But… what if you don’thave a plan?
Together, we can customise a combination plan that works for you. • We’ll give you some great insights in a free individual weight loss planning session. • You’ll also be given a body composition measurement. • To organise this free session, call or drop in to your nearest Healthy Inspirations centre. Australia New Zealand Find your nearest centre at Find your nearest centre at www.HealthyInspirations.com.au www.HealthyInspirations.co.nz
Thanks for taking the time to read the 8-Minute Weight Loss Secret. • Please feel free to share this report with your friends. • You can see the successful weight loss stories of others at www.HealthyInspirations.com.au/case-studies. • If you’re interested in a free body composition and weight loss planning session, please contact your nearest Healthy Inspirations centre. Contact details are below. Australia New Zealand Find your nearest centre at Find your nearest centre at www.HealthyInspirations.com.au www.HealthyInspirations.co.nz