This document discusses diet and exercise for weight loss. It states that obesity is a growing health epidemic and losing weight can improve health and quality of life. Effective weight loss requires decreasing calorie intake and increasing calorie expenditure through diet and exercise. Exercise is important for weight loss for several reasons: it elevates metabolism to prevent slowing with calorie reduction, burns more calories to aid faster weight loss, and releases endorphins to improve mood. The document provides exercise options and tips for staying motivated in making exercise a regular part of a healthy lifestyle.

1. Diet And Exercising For Weight Loss
Obesity is now being called an epidemic in the health community. In fact, it will soon be
the leading cause of preventable death in the United States, even ahead of cigarette
smoking. Obesity leads to type two diabetes, high blood pressure, heart disease or
stroke and even an increased risk of cancer. With all of these health risks, as well as the
general improvement in the quality of life that can occur, losing weight is one of the best
things that you can do for yourself.
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No matter what we would like to believe, there simply isn’t a magic solution to losing
weight. The body will shed excess fat when it needs more calories to function through
the demands you place on it in a given day than the amount of calories that you feed it.
It’s that simple. So, in order to lose weight, you need to decrease the number of calories
that you eat as well as increase the amount that you burn.
There is a wide range of options to choose from when looking for a weight loss
program. All of them often spend a lot of time explaining what to eat, in what amounts
and even at what times or in what combinations. But few of them emphasize the
importance of exercise – not just for losing weight, but for your general health and
wellbeing. Exercise is vital when trying to lose weight for several reasons:
First, as you start to eat less, your metabolism will slow down somewhat. Exercising
helps to elevate your metabolism back to an efficient level.Second, as mentioned,
exercise burns more calories so that you can lose weight faster and stay motivated in
your efforts.Third, exercise actually releases endorphins, chemicals that keep your
mood elevated.
Exercise doesn’t have to mean spending hours at the gym or straining through
exhausting workouts. In fact, in order for you to stick with it on the long run, exercising
should be something that you enjoy. Start by increasing your activity level in an overall
way. Take the stairs when you can. Park further from the mall door when you go
shopping. Go for a walk in the park or through a neighborhood you love and bring a dog
or a friend along for company. Take dance or martial arts lessons.
Once you become more active in general, you’ll find it easier and more natural to move
into regular exercise. Which you’ll need to do eventually in order to get regular,

2. noticeable health benefits. You need to raise your heart rate to a fat burning level and
keep it there for at least 20 minutes, 3 times or more a week. However, if you don’t want
to go to a gym, there are other options. Videos and DVDs are now available in all kinds
of exercise types. That way you can change your routine whenever you want so that
you don’t get bored with what you’re doing. Try a range of aerobics, kickboxing, yoga, or
pretty much any activity you want right in the comfort of your own home.
If you have physical limitations that would keep you off from exercising, you can still find
a way to increase your activity level. Water aerobics is a wonderful option for those who
have joint problems or limited mobility because it relieves the pressure on your body
that your weight provides. But you still get the resistance to challenge your muscles
from the water. There are even classes and videos available that let you exercise in a
seated position.
Whatever kind of exercise you choose, it’s important to stay motivated and keep it fun.
Try gathering a group together to make it a social event. Or get a pedometer, a device
that tracks how far you walk, and see how many miles you can walk a week. Make a
competition amongst your friends or family members and treat the winner with
something special (not food related!). Make the experience of exercising something that
you look forward to, and it will soon become a regular part of your healthier lifestyle.
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HOW TO USE IT:
Get healthy & Fit in 3 months!
With 30 day meal plan to help loose belly fat!
This weightloss plan features:
promotes safe and sustainable weight loss
your own personal weight loss target
learn to make healthier food choices
record your activity and progress
exercise plans to help you lose weight
learn skills to prevent weight regain
What do you get?
1. E-book with mealplan and example weeks what you can eat
2. Fit Guide with excersises you can do at home

3. 3. Healthy recipes for breakfast, lunch and dinner
4. Detox schedule
5. Mindset training
6. Complete mealplan for 3 months
How does it work?
We aren’t providing you with a diet that requires being persistent, instead we are
offering you a healthy and brand new lifestyle. Focus on learning how to make
conscious choices, which will enable you to make these choices for the rest of
your life; easy and worry free!
ONE SIMPLE CHANGE
A lot of people start off with a diet that involves too many changes (compared to their
current lifestyle).
As a result many people stop following the diet after a while because they can’t keep
up.
When you stop following a certain diet, the kilo’s you’ve lost will add up to your current
total weight at a high pace, because you’ll fall back into old habits.
That’s why we work according to the “One Simple Change” principle.
In the long run it’s way more effective to make minor changes each time ( so not all at
once ) until a certain goal is reached.
SUPPORT & MOTIVATION
Most important item in a healthy "diet" is the motivation and inspiration. That's why we
will provide you support and motivation. Each week I will message you to keep you
motivated!

4. So you can reach your goal!
Many ladies done this program already and are very satisfied!
What are you waiting for! Take the first step!
Is this plan for me?
This guide is intended for use by healthy adults with a body mass index (BMI) of 25 and
over. Find out if you need to lose weight using the BMI healthy weight calculator.
The plan is not suitable for children and young people or pregnant women. If you have a
medical condition, you should consult a GP before starting.
It's always a good idea to get the advice of a healthcare professional before starting on
any weight loss programme.
How much weight can I loose with this program?
With this program of 3 months you can loose 0,5-1 kilo per week.
Can I follow this program when I have to loose more then 10 kilos?
You can follow this program as long as you want!
Whether you have to loose 5 kilos or 25 kilos!