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The Weight Loss Formula

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

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The Weight Loss Formula

  1. 1. by Rich StraussTheWeight
  2. 2. The Weight Loss Formula Second Edition © 2011 Rich Strauss www.the-weight-loss-formula.comThis booklet was designed to give correct and helpfulinformation, but there may be typographical errors andmistakes in content. All content in this publication is providedfor information and educational purposes only. Individualswishing to make changes to their dietary, lifestyle, exerciseor medication regimens should do so in conjunction witha competent, knowledgeable and empathetic medicalprofessional.I try to keep information in this publication as accurateas possible but accept no responsibility for errors orinaccuracies. The author and publisher of this book shallnot have liability nor responsibility to any person or legalentity in regard to any loss or damage caused or allegedto be caused either directly or indirectly by the informationcontained in this booklet.
  3. 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.com3
  4. 4. ContentsIntroduction 5Chapter 1 - Why diets don’t work 8 What is a diet (as we know it)? 8 The Starvation Response 9Chapter 2 - What is the best diet plan? 11 How to make it work 12Chapter 3 - Optimize Your Metabolism 14 Raising Your Metabolism 14Chapter 4 – Know Your Body 16 How To Define Your Body Type 17 Genetic Heritage 18 Differences between Men and Women 19 Spot fat reduction 19Chapter 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 22Chapter 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 26A 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 35Whats Next? 374
  5. 5. Chapter 1 - Why diets don’t workThe aim of this chapter is tosave you from the mistakesthat lead to the calculatedfigure of 95% in diet attemptfailures. We are concernedwith life long weightmanagement here, not quickand temporary weight loss.Diets can be so restrictivethat you are set up for failurefromthe word “go”. Some are so low in calories that you literally don’t have the energy tocontinue 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 planand you will lose weight. This is because whether you are counting calories, fat, orcarbohydrates, or restricting certain types of food, you are ultimately restricting thenumber of calories that you are consuming. The formula for losing weight is verysimple: Consume fewer calories than you burn.Household name diets entice, and lure us with promises of quick weight loss. Butthe 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 goodeating habits, within a broader, active lifestyle. Long term weight loss is theresult 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 dietsout there that are perfectly capable of getting weight off you, but the weight you losewith these diets come mostly from muscle, water and bone. Also, the loss of weightis temporary.There are a substantial numberof choices out there. High fator low fat? High carbohydrateor low carbohydrate? Highprotein or low protein? To makeit even more confusing, thereare countless variations andcombinations to each of theabove. It seems endless andcauses many people to becomediscouraged and give up.8
  6. 6. Why these diets don’t workLow calorie or fad dieting have automatic and unavoidable consequences: it sendsyour body into “starvation mode.” They may help you to lose weight initially, but itwill most certainly lead to failure in the long run. The reason for this is because ushumans are genetically protected against starvation. During food shortages, ourbodies 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 yourmetabolic rate. The lower your calories, the slower your metabolism becomes. It isas simple as this: when you eat less, your body burns less fat. Whenyou eat more, your body burns more fat (Obviously, WHAT, HOWMUCH and HOW OFTEN you eat is important).The Starvation ResponseWhen you drastically cut back yourfood intake, your brain thinks thatyour body is starving, and in an effortto preserve life, it slows down yourmetabolism (the driving force ofeffectively losing weight is anactive metabolism). Soon youstop losing weight, grow more hungryand uncomfortable and then eatmore.The Starvation Response can bedefined as a reduction in metabolism,in response to the reduced availabilityof food. When faced with a suddendrastic shortage of food, thehuman body reacts as it has beendeveloped by evolution: it reducesits metabolism (or the rate at which ituses calories for energy) by slowingdown physiological processes. Thisis just a normal reaction to conserveresources.Why drastic calorie reduction does not workEach individual has a BMR (Basal Metabolic Rate). Your BMR depends on certainfactors: gender, height, weight, age and activity level. It is therefore a highlyindividual figure. Your BMR indicates the amount of energy that your body usesfor everyday biological functions, to keep your body functioning, and is used todetermine your caloric requirements, to maintain, lose or gain weight.9
  7. 7. Say your daily basic caloric requirement to maintain your current weight is 2500calories (what is required to maintain your Basal Metabolic Rate - just to keep yourbody functioning) and on average you consume 3500 calories a day, with no addedphysical activity. What will happen to that 1000 excess calories that your body hasno use for!?You then decide to reduce your calorie intake, but because you go on anuncontrolled low-something diet, you take it too far - you reduce your daily intake by1000 calories below maintenance needs and eat just 1500 calories a day. In threeand a half days you have cut off 3500 calories (each 3500 calories is equivalentto one pound of fat) - at this rate you should theoretically lose about 8.5 pounds amonth (1000 calories per day x 30 days / 3500 calories).Initially you might see a noticeable loss of weight, but soon your body’s starvationresponse kicks in - slowing down your metabolism. This means you no longer need2500 calories to keep your body functioning, but less - so your supposed reductionof calories is not as great as you once thought and this leads to a reduction inweight loss over time (i.e. weight loss slows down).Disadvantages of drastic calorie reductionAs 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 losevaluable lean body mass (muscle weight) - the weight that you loseby going on such diets consists of about 25% muscle. This makessense for the body, because muscles are not easy to maintain andcost the body more calories to maintain than fat. Losing lean bodymass then becomes a double problem: you are not only losingsomething that is valuable and difficult to grow but you are losingsomething that would have been a valuable aid in helping you losewhat you really want to lose: fat. Why? Because developed muscleneed more calories just to sustain itself. In other words: You burnmore calories simply by carrying more muscle, evenwhile resting.2. Diets that severely restrict calories or the types of food ‘allowed’ can lead you tobe deficient in the nutrients and vitamins that your body needs.3. Say you achieve some sort of short term success (“some sort” because youhave lost weight, but not fat) and have reached some acceptable weight. About95% of people will then go back to their old way of eating, but guess what: with anow reduced metabolism comes the rebound: gaining back the weight they lost andmore.10
  8. 8. Please Note: This is a sample chapter taken from The Weight Loss Formula. The full product is available at abcdefghijklmnopqrstuvwxyzABCDEFGHIJKLMNOPQRSTUVWXYZ.:,;- _!”’#+~*@§$%/´`^°|S()=?[]1234567890abcdefghijklmnopqrstuvwxyzABCDEFGHIJKLMNOPQRSTUVWXYZ.:,;-_!”’#+~*@§$%/´`^°|S()=?[]123456789037