TERRY SHINTANI, MD, JD, MPH, KSJThe (Original) EATMORE,WEIGH LESS(R) DIETWebHealthForYou.Com
Lose Weight While You SleepIn this chapter youll learn one of the secretsof why people Eat More and stillWeigh Less.At thi...
YOUR FAT FURNACE Scientists call the rate at which calories areburned while youre at rest your basal metabolicrate (BMR)....
There are three main thingsthat you can control to dothis: 1. how much youeat, 2. what you eat, 3. howmuch you play. Well ...
1. HOW MUCH YOU EAT: Eating enough makes use of a mechanism known as"adaptive thermogenesis." Basically, it is the bodys ...
STEP #1: EAT ENOUGH: Make adaptive thermogenesis work for you. Yourbasal metabolic rate can change in response to theway ...
2. WHAT YOU EAT: This second way of fueling your Fat Furnacemakes use of the "thermic effect of food" whichdescribes the ...
Step #2: USE THE RIGHTFUEL: What were looking for here is aquick-burning fuel, as opposed to theslow-burning fuels that c...
There are four different types of fuelfrom which we derive calories: I.Fats, which provide 9 calories per gram. II.Carbo...
 The first group of people were placed on a diet inwhich the calories were approximately 45 percentcarbohydrates and 40 p...
 This means that the people who were on the highstarch diet could lose weight faster or more easilythat those on the low ...
3. HOW MUCH YOU PLAY: Playing is the third mechanism to fuel yourfat furnace which makes use of the "thermiceffect of exe...
STEP #3: PLAY, PLAY, PLAY! When, exactly, did exercise become work?Think about it. As a child, you ran andplayed, and spe...
 Aerobic exercise is the best kind for dieters. This includesall sorts of fun things, like running, skiing, swimming, and...
 To Burn: You Must Run: One lifesaver 220 yards. One slice of cheese 1.2 miles. One apple 1 mile. A candy bar 2 or mo...
 RUNNING ONE MILE BURNS ONLY ABOUT 100CALORIES! Directly burning calories isnt theonly benefit. Remember, "play your fat ...
FUELING YOUR FAT FURNACE Now, if we put these three steps together, we havean excellent formula for beginning success in ...
Fuel Your Fat Furnace, by: Eating enough including chewing andsavoring your food to satisfaction; no less, nomore. (Just ...
Learn more@ webhealthforyou.comWebHealthForYou.Com
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Eat more, weigh less

  1. 1. TERRY SHINTANI, MD, JD, MPH, KSJThe (Original) EATMORE,WEIGH LESS(R) DIETWebHealthForYou.Com
  2. 2. Lose Weight While You SleepIn this chapter youll learn one of the secretsof why people Eat More and stillWeigh Less.At this point, the EAT MORE DIET programgets about as easy as anything could possiblybe, because now Im going to teach you howto lose weight while youre asleep!WebHealthForYou.Com
  3. 3. YOUR FAT FURNACE Scientists call the rate at which calories areburned while youre at rest your basal metabolicrate (BMR). Well call this your "FatFurnace", because it can burn your fat away. If you make a few preliminary adjustments, it willwork by itself, burning off calories automatically! The unchangeable factor which determines howmuch fat your fat furnace burns is yourhereditary metabolic rate.WebHealthForYou.Com
  4. 4. There are three main thingsthat you can control to dothis: 1. how much youeat, 2. what you eat, 3. howmuch you play. Well gothrough them one by one.WebHealthForYou.Com
  5. 5. 1. HOW MUCH YOU EAT: Eating enough makes use of a mechanism known as"adaptive thermogenesis." Basically, it is the bodys way ofadapting to the conditions around it: lack of food, changesin climate, changes in diet. "Thermogenesis" means thegeneration of heat or the burning of calories. Adaptivethermogenesis is partly responsible for people regaining alot of weight after dieting, and is also known as the "Yo-YoEffect," wherein people keep dieting and gaining, dietingand gaining, time after time. It works thus: If the hungercenter in the brain senses that it is short of food (such as instarvation states or dieting), it will cause the Fat Furnace toburn more slowly so that the body will burn itsenergy--fat--more slowly, thus precluding starvation.WebHealthForYou.Com
  6. 6. STEP #1: EAT ENOUGH: Make adaptive thermogenesis work for you. Yourbasal metabolic rate can change in response to theway you eat. You can do this by making sure that you eat enoughfood. This is why in the Eat More Diet, I encourageyou to eat until youre satisfied. This includes the actof eating. Chewing, tasting, and enjoying your foodis also very important. Eat until youre full, but at thesame time dont overeat. Chew your food and enjoythe flavor of each mouthful.WebHealthForYou.Com
  7. 7. 2. WHAT YOU EAT: This second way of fueling your Fat Furnacemakes use of the "thermic effect of food" whichdescribes the effect of food on metabolic rate.This works thus: Certain foods automaticallycause us to burn calories faster orslower, whether or not were exercising. Step #2tells you how to use this to help you actually loseweight while you sleep!WebHealthForYou.Com
  8. 8. Step #2: USE THE RIGHTFUEL: What were looking for here is aquick-burning fuel, as opposed to theslow-burning fuels that clog up yourmachinery and make things run slower. Aquick-burning fuel will increase the rate atwhich your body burns up calories whileyoure resting. Whats the correct fuel to use?WebHealthForYou.Com
  9. 9. There are four different types of fuelfrom which we derive calories: I.Fats, which provide 9 calories per gram. II.Carbohydrates, which provide 4 calories pergram. (If carbohydrates are eaten in the form ofwhole starches such as brown rice, potatoes orwhole wheat, the nutrient content is roughly onecalorie per gram.) III. Proteins, which provide 4 calories per gram. IV. Alcohol, which provides 7 calories per gram.WebHealthForYou.Com
  10. 10.  The first group of people were placed on a diet inwhich the calories were approximately 45 percentcarbohydrates and 40 percent fat and 15 percentprotein. The second group was placed on a diet inwhich the calories were approximately 75 percentcarbohydrates and 10 percent fats. Simply by eating a different mixture of nutrients, thesecond group showed a remarkable difference in therate at which calories were burned while they wereat rest. The researchers found that those peoplewho were on a high starch diet burned their caloriesat a significantly higher rate than those who were onthe low starch, high fat diet.WebHealthForYou.Com
  11. 11.  This means that the people who were on the highstarch diet could lose weight faster or more easilythat those on the low starch diet simply becausethey burned the calories faster! They could eithereat the same amount as those on a low starch dietand lose weight faster, or they could eat a little moreyet weigh a little less. And they were losing weightwhile they slept! These were remarkable results! Following the Eat More Diet shows you how you canmake use of the "thermic effect of food" by eatingthe kinds of foods - high complex carbohydratefoods - to lose weight while you sleep.WebHealthForYou.Com
  12. 12. 3. HOW MUCH YOU PLAY: Playing is the third mechanism to fuel yourfat furnace which makes use of the "thermiceffect of exercise". Obviously, exercise itselfcauses us to burn energy. But if you knowhow to exercise, you can cause your body toincrease its metabolic rate even when you arenot exercising. (4) Step #3 shows you how.WebHealthForYou.Com
  13. 13. STEP #3: PLAY, PLAY, PLAY! When, exactly, did exercise become work?Think about it. As a child, you ran andplayed, and spent all kinds of energy, keptyour muscles in tone, kept yourcardiovascular system fit, and enjoyed everymoment of it! And theres no reasonwhy, now, you cant learn, again, to enjoyexercising.WebHealthForYou.Com
  14. 14.  Aerobic exercise is the best kind for dieters. This includesall sorts of fun things, like running, skiing, swimming, anda thousand other things you can surely think of. Aerobicexercise allows you to burn calories as well as burn fat! (5)This means exercising at least 30 minutes for a minimumof three to four times per week, and its even better if youcan do it every day. And this kind of exercise does a lotmore than burn up calories, though it does that too. ButIm sorry to tell you, the pay-off in calories burnt is rathersmall. The following list will give you some idea of howinefficient aerobic exercise is with regard to actuallygetting rid of the calories you so nonchalantly pump intoyour body:WebHealthForYou.Com
  15. 15.  To Burn: You Must Run: One lifesaver 220 yards. One slice of cheese 1.2 miles. One apple 1 mile. A candy bar 2 or more miles. A hamburger 3 1/2 miles. A Big burger 6 miles!WebHealthForYou.Com
  16. 16.  RUNNING ONE MILE BURNS ONLY ABOUT 100CALORIES! Directly burning calories isnt theonly benefit. Remember, "play your fat away."Your training heart rate is 60 percent to80 percent of maximum heart rate. Other studies indicate that this is an effectiveway to help keep your metabolic rate high andthe amount of your body fat low. Rememberthat regular physical play or exercise helps youburn calories even when you are not exercising!WebHealthForYou.Com
  17. 17. FUELING YOUR FAT FURNACE Now, if we put these three steps together, we havean excellent formula for beginning success in losingthe weight, keeping it off, and enjoying richer vitalityand far better health! We have learned to reset our"setpoint" at a higher level, which fires up our "fatfurnace," and in this way we are burning calories theeasy way, without trying to override our basicbiological drives! We are burning calories not onlywhen we are walking, but when we aresitting, working at the desk, reading--and evensleeping!WebHealthForYou.Com
  18. 18. Fuel Your Fat Furnace, by: Eating enough including chewing andsavoring your food to satisfaction; no less, nomore. (Just be sure the foods are high EMIfoods). Eating a high complex carbohydrate diet, and Playing your fat away with regular physicalplay or exercise 4 times or more per week.WebHealthForYou.Com
  19. 19. Learn more@ webhealthforyou.comWebHealthForYou.Com

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