The Weight Loss Formula,Weight Loss,Start Losing Weight TODAY,Increase Your Metabolism Immediately

1. by Rich Strauss
The
Weight Loss
Formula
www.The-Weight-Loss-Formula.com

2. The Weight Loss Formula
Second Edition
© 2011 Rich Strauss
www.the-weight-loss-formula.com
This booklet was designed to give correct and helpful
information, but there may be typographical errors and
mistakes in content. All content in this publication is provided
for information and educational purposes only. Individuals
wishing to make changes to their dietary, lifestyle, exercise
or medication regimens should do so in conjunction with
a competent, knowledgeable and empathetic medical
professional.
I try to keep information in this publication as accurate
as possible but accept no responsibility for errors or
inaccuracies. The author and publisher of this book shall
not have liability nor responsibility to any person or legal
entity in regard to any loss or damage caused or alleged
to be caused either directly or indirectly by the information
contained in this booklet.

3. Please Note:
This is a sample chapter taken from The Weight Loss Formula.
The full product is available at www.the-weight-loss-formula.com
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4. Contents
Introduction 5
Chapter 1 - Why diets don’t work 8
What is a diet (as we know it)? 8
The Starvation Response 9
Chapter 2 - What is the best diet plan? 11
How to make it work 12
Chapter 3 - Optimize Your Metabolism 14
Raising Your Metabolism 14
Chapter 4 – Know Your Body 16
How To Define Your Body Type 17
Genetic Heritage 18
Differences between Men and Women 19
Spot fat reduction 19
Chapter 5 - The Weight Loss Formula 20
Step 1: Know where you are, and where you want to go. 20
Step 2: Set a goal 21
Step 3: Determine your calorie needs 22
Step 4: Create a meal plan 22
Step 5: Create a workout routine 22
Chapter 6 - Work Out, Exercise: DO IT! 23
Improve Your Body Composition or Percentage of Muscle vs. Fat 23
Prioritize 23
Get into the habit 24
Understand the different types of exercise 24
Starting out 25
Keep changing – Variety is KEY 26
A few tips in conclusion 27
It’s all about you 27
Escape Emotional Eating 30
Feel Good About Yourself 31
Staying on track 32
Stay Motivated 35
Whats Next? 37
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5. Chapter 1 - Why diets don’t work
The aim of this chapter is to
save you from the mistakes
that lead to the calculated
figure of 95% in diet attempt
failures. We are concerned
with life long weight
management here, not quick
and temporary weight loss.
Diets can be so restrictive
that you are set up for failure
from
the word “go”. Some are so low in calories that you literally don’t have the energy to
continue with them. And while most diets produce quick weight loss in the beginning,
they most often cause your metabolism to slow down. Follow almost any diet plan
and you will lose weight. This is because whether you are counting calories, fat, or
carbohydrates, or restricting certain types of food, you are ultimately restricting the
number of calories that you are consuming. The formula for losing weight is very
simple: Consume fewer calories than you burn.
Household name diets entice, and lure us with promises of quick weight loss. But
the people we know, who have lost weight successfully, and who are keeping it off,
who eat well and look healthy, aren’t dieting at all. They have simply adopted good
eating habits, within a broader, active lifestyle. Long term weight loss is the
result of an alteration in lifestyle.
What is a diet (as we know it)?
A diet, as we know it, is a short term strategy to lose weight. There are many diets
out there that are perfectly capable of getting weight off you, but the weight you lose
with these diets come mostly from muscle, water and bone. Also, the loss of weight
is temporary.
There are a substantial number
of choices out there. High fat
or low fat? High carbohydrate
or low carbohydrate? High
protein or low protein? To make
it even more confusing, there
are countless variations and
combinations to each of the
above. It seems endless and
causes many people to become
discouraged and give up.
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6. Why these diets don’t work
Low calorie or fad dieting have automatic and unavoidable consequences: it sends
your body into “starvation mode.” They may help you to lose weight initially, but it
will most certainly lead to failure in the long run. The reason for this is because us
humans are genetically protected against starvation. During food shortages, our
bodies slow down our metabolisms and burn less energy so we can stay alive.
The first thing that occurs during a severe calorie shortage is a decrease in your
metabolic rate. The lower your calories, the slower your metabolism becomes. It is
as simple as this: when you eat less, your body burns less fat. When
you eat more, your body burns more fat (Obviously, WHAT, HOW
MUCH and HOW OFTEN you eat is important).
The Starvation Response
When you drastically cut back your
food intake, your brain thinks that
your body is starving, and in an effort
to preserve life, it slows down your
metabolism (the driving force of
effectively losing weight is an
active metabolism). Soon you
stop losing weight, grow more hungry
and uncomfortable and then eat
more.
The Starvation Response can be
defined as a reduction in metabolism,
in response to the reduced availability
of food. When faced with a sudden
drastic shortage of food, the
human body reacts as it has been
developed by evolution: it reduces
its metabolism (or the rate at which it
uses calories for energy) by slowing
down physiological processes. This
is just a normal reaction to conserve
resources.
Why drastic calorie reduction does not work
Each individual has a BMR (Basal Metabolic Rate). Your BMR depends on certain
factors: gender, height, weight, age and activity level. It is therefore a highly
individual figure. Your BMR indicates the amount of energy that your body uses
for everyday biological functions, to keep your body functioning, and is used to
determine your caloric requirements, to maintain, lose or gain weight.
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7. Say your daily basic caloric requirement to maintain your current weight is 2500
calories (what is required to maintain your Basal Metabolic Rate - just to keep your
body functioning) and on average you consume 3500 calories a day, with no added
physical activity. What will happen to that 1000 excess calories that your body has
no use for!?
You then decide to reduce your calorie intake, but because you go on an
uncontrolled low-something diet, you take it too far - you reduce your daily intake by
1000 calories below maintenance needs and eat just 1500 calories a day. In three
and a half days you have cut off 3500 calories (each 3500 calories is equivalent
to one pound of fat) - at this rate you should theoretically lose about 8.5 pounds a
month (1000 calories per day x 30 days / 3500 calories).
Initially you might see a noticeable loss of weight, but soon your body’s starvation
response kicks in - slowing down your metabolism. This means you no longer need
2500 calories to keep your body functioning, but less - so your supposed reduction
of calories is not as great as you once thought and this leads to a reduction in
weight loss over time (i.e. weight loss slows down).
Disadvantages of drastic calorie reduction
As already discussed, your metabolism slows down as a result of starving yourself -
but there are other implications as well:
1. When you reduce calories this drastically, you will also lose
valuable lean body mass (muscle weight) - the weight that you lose
by going on such diets consists of about 25% muscle. This makes
sense for the body, because muscles are not easy to maintain and
cost the body more calories to maintain than fat. Losing lean body
mass then becomes a double problem: you are not only losing
something that is valuable and difficult to grow but you are losing
something that would have been a valuable aid in helping you lose
what you really want to lose: fat. Why? Because developed muscle
need more calories just to sustain itself. In other words: You burn
more calories simply by carrying more muscle, even
while resting.
2. Diets that severely restrict calories or the types of food ‘allowed’ can lead you to
be deficient in the nutrients and vitamins that your body needs.
3. Say you achieve some sort of short term success (“some sort” because you
have lost weight, but not fat) and have reached some acceptable weight. About
95% of people will then go back to their old way of eating, but guess what: with a
now reduced metabolism comes the rebound: gaining back the weight they lost and
more.
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8. Please Note:
This is a sample chapter taken from The Weight Loss Formula.
The full product is available at www.the-weight-loss-formula.com
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