8 ways to lose your weight

Terry Rich
Table of Contents
Creative Commons Page
Title Page
Introduction - How Habits Affect Our Health
1 - Eating Habits and Our Health
2 - The Journey to a Healthy Lifestyle
3 - Measuring Success in Your Habits of a Healthy Lifestyle
4 - Making the Best of Your Healthy Habits
5 - Energize Your Mind, Not Your Body
6 - Sustaining Your Weight Lose Goal
7 - Change Your Habits to Change Your Life!
Conclusion

THE
abc
WEIGHT
LOSS
HABITS
YOU WEIGHT LOSS EXPERT JOURNEY BEGINS
AND ENDS WITH HABITS
TERRY RICH

INTRODUCTION
How Habits Affect Our Health
A change in a bad habit leads to a change in life
- Jenny Craig
OUR HEALTH DEPENDS ON 60% of our habits and the way of
life we lead. 60% of the quality of health and life expectancy depend
on the behavior of the person.
Who could have believed that!
Health problems are caused by a number of factors, including
smoking, alcohol abuse, malnutrition, and a passive lifestyle. These
factors contribute to the rapid development of diseases, even from a
genetic point of view. Human health is also affected by ecology (10-
15%), as well as by the entire health system, depending on the
development of the country (from 25% to 40%).
Our eating habits have a real impact on our health. What are the
right choices to fully enjoy life? Focus on winning foods and good
habits to adopt!
⚡The Ultimate Keto Meal Plan⚡

The ABC of Weight Loss Habits
5
Because of everyday life, our concerns or lack of knowledge,
we often have a lot of bad habits. These are long-term habits that
can cause serious health problems.
There is a long list of habits that are very harmful to our health.
They are harmful because they affect the important organs for the
proper functioning of our body.
Not drinking enough water: If you do not drink enough water,
the kidneys can be affected, because it is the element they need to
perform their function such as eliminating toxins from the body and
metabolic waste. According to the National Kidney Foundation of
the United States, one should take 8 to 10 glasses of water a day.
Fasting: After hours of sleep, the body needs nutrients to
recover, and it is possible, thanks to breakfast. By eliminating
breakfast, blood sugar levels are high which leads to serious health
problems, because high glucose levels are harmful to important
organs such as the brain.
Lack of sleep: People who do not sleep the recommended hours
of sleep between 8 and 10 hours are at risk of developing mental
illness, according to a recent study from Northwestern University.
Sedentary lifestyle: This is one of the most harmful health
habits and can trigger different types of cancer and even premature
death. According to the World Health Organization, the lack of
physical activity is the fourth leading cause of death in the world.
Vision problems: Spending a lot of time in front of the
computer and other portable devices produces dryness and eye
strain. According to the American Academy of Ophthalmology, this
habit can cause serious diseases such as blindness.
Stress: it's one of the most difficult habits to master. However,
you must make efforts because it is one of the main causes of heart
attacks.

Terry Rich
Excess salt: This habit affects many functions of the body
because it causes hypertension that over time can cause serious heart
problems.
Smoking: According to WHO, smoking affects 25% of the
world's diseases. According to WHO, smoking accounts for 25% of
the world's diseases. Unlike other habits, smoking is a habit that
must be eliminated. Smoking in moderation is also dangerous.
Unprotected sex: Most sexually transmitted diseases have
serious consequences and side effects on health. Condom use and
having a stable partner are both ways to prevent them.
Our consciousness allows us to think and decide on complex
situations. By dint of repeating certain tasks, we do them naturally
without thinking. Take for example driving a vehicle and remember
your first time! It took all your attention and energy, yet you are
doing this today naturally, without thinking, while listening to
music. Here, having these mechanisms is an excellent thing, but it is
not always the same case.
How to stop a bad habit?
HABITS CAN ALSO BE A POISON in many recurring situations,
such as:
• Nibbling in front of the TV for hours
• Going regularly to fast food, drink sodas, eat industrial
foods
• Taking the car for the least race, even 5 minutes from
home
• Smoking cigarettes, weed, etc.
• Drinking alcohol (without moderation)

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• Constantly complaining
• Neglecting workouts or exercises
All these "toxic" actions are habits that affect our health, our
happiness, our productivity and that of others around us. Some of
these mechanisms can be stopped by adopting a new approach that
requires us to recognize the signal that makes us act.
Replacing a Bad Habit with a Good
Habit
FOR EXAMPLE, SOMEONE WHO is accustomed to going to fast
food every weekend can well replace this habit by cooking good
things at home, and eventually invite friends. It's both friendlier and
100 times better for your health!
A smoker can initially switch to the electronic cigarette to stop
drinking all the toxic products in the cigarette. The smoker will keep
his smoking habits, so he will not miss it. He can then gradually
decrease his doses of nicotine, until the day when he can completely
replace this habit with a new one hour of sports per day and every
desire to smoke, do 5 minutes of exercise.
In 2009, researchers at the NIH (National Institutes of Health)
asked a panel of 1,600 obese people to note everything they ate
during the day, every day. This simple habit allowed them to:
➢ Quickly identify problems
➢ Find better alternatives for health
The result? Six months after the beginning of this experiment,
all the people who kept a daily diary listing everything they ate lost

Terry Rich
twice as much weight as those who gave up the idea. The interesting
part of this study is that the researchers did not ask the participants
anything else, nor did they promulgate any tips for losing
weight. They understood by themselves what was wrong, just by
adopting this new habit.
Most diets to lose weight do not work in the long run because
they want to be too strict. If a diet tells you to eat that, do that, do X-
hours of sports a day, stop taking the escalator or elevator to take the
stairs instead, how long do you think? We all end up letting go of
the case after a few weeks, to the point of returning to its routine and
gaining even more weight.
Adopting a single good habit, which is replaced by a bad one,
can drastically change the situation. It will only be clearly
ineffective and too pretentious to try to change everything in your
life overnight, even with the best will.
Take Action
Once you have grasped the concept of habits and its importance,
both to improve your personal and professional life, you can:
➢ List your bad habits
➢ Understand how they are triggered: what determining
element makes you act (the sight, smell, a specific moment in the
day)
➢ What are the "rewards": how you feel when you finish this
action?
Then:
Find new habits that must be triggered instead of the bad ones
and that must bring similar rewards. Keep in mind not to change
everything overnight, for example, changing 5 bad habits at the
same time may be too radical and will cause you to give up quickly.

9
Just as big buildings start with small stones, big changes start
with small habits!
⚡The Ultimate Keto Meal Plan⚡

1
Eating Habits and Our Health
Do you live to eat or eat to live?
-Debasish Mridha
WE ALL WANT TO LIVE FOR A LONG time and enjoy radiant
health. The simple solution is to adopt a healthy diet to put the odds
on our side! Even Hippocrates, the father of modern medicine, said:
"Let your food be your medicine, and your medicine, your food."
Unfortunately, under the influence of our environment and with the
industrial food, we have more or less lost this ability to separate the
wheat from the chaff.
We are looking for the magic potion or the miracle diet that will
have beneficial effects on our body. However, the recent advances in
nutrition tend towards this conclusion: there is no universal solution,
because we all have a different background and environment.
Because of that, it is difficult to prove that such a product will have
such effect on us. The key to the well-being of our organ is a wide
variety of fresh and colorful products, from all groups of food that
are sure to meet the needs and tastes of all of us.
One of the most important discoveries of the last decade is that
of the gut as the second brain of the body. This ultrasensitive organ,
which scientists have not finished exploring, has over 100,000
billion bacteria in contact not only with the immune system but also
with the nervous system. They form the intestinal micro-biota,
commonly called the intestinal flora, which has recently been
considered by the scientific community as an organ. It bears a

11
signature as unique as our DNA or our fingerprints. Inside our
intestines, each has its own cocktail of warlike, allied and enemy
bacteria, which react to everything we eat.
Among the main functions of our friendly bacteria: they help
the digestion of food, promote the work of the immune system and
signal the brain, for example in case of imbalance of the intestinal
flora or to signal satiety.
A varied gut micro-biota is a guarantee of good health. But as
age and our environment can impoverish it and, as a result, reduce
our defenses against disease, we gain from giving it what it needs to
remain effective. The more rich and diverse the intestinal flora, the
better the immune system will tolerate beneficial microbes and
eliminate organisms or pathogenic bacteria as quickly as possible.
If a simple magic wand fails to change our intestinal flora, there
are however simple and foolproof solutions, starting with the
addition to our menu of protective foods for the body. With a review
of our habits at the table and taking supplements, we will quickly
make a flourishing progress with our health.
Health and nutrition experts reiterate that it is good to eat
vegetables and fruits, which are rich in vitamins, minerals,
antioxidants and water. The more colorful and varied they are, the
better we protect our cells against free radicals and cancer. As a
bonus, they are low in calories, which helps maintain our healthy
weight.
Other strong fighters against healthy glitches is dietary fiber.
They are found in vegetables and fruits, but also in whole grain
products, as well as in legumes. They are not digested by our body,
but rather form a gel (in the case of soluble fiber) or a sponge
(insoluble fiber). They absorb water and release nutrients, such as
fats and sugars, more slowly, which helps prevent diabetes and
cholesterol.

Terry Rich
Do not neglect, proteins! They are essential for the preservation
of our musculature, which needs reinforcement as we get older.
They are found in meat, but also in its substitutes, such as eggs,
legumes and tofu.
What about Almonds?
ACCORDING TO A RECENT STUDY by researchers at the
University of Florida, almonds help promote good intestinal health
and control weight. They are high in fiber, which feeds friendly
bacteria into our bodies and promotes regularity. intestinal. They
also prove to be an excellent source of healthy proteins and fats that
help lower cholesterol levels, as well as vitamins and minerals,
including calcium, which is essential for bone health.
On a daily basis, an ounce of almonds (around 23 / day) is
enough to calm hunger and is a good substitute for more caloric and
less healthy snacks.
The bacteria found in fermented foods (yogurt, kefir,
sauerkraut) also help to keep the intestinal flora healthy. However,
we cannot attribute specific properties to them: bacterial strains are
so numerous that science has not yet succeeded in demonstrating the
virtues of each in the prevention of diseases such as cancer, diabetes,
obesity and depression. Or the relief of inflammatory pain.
Some products are enriched with different probiotic strains,
such as Lactobacillus or Bifidobacterium, friendly bacteria that do
not have identical effects on the health of all. We must then
determine the strain and the dose that will have the best impact on
us. Until science gets this straight, diversity in our diet remains a
priority.

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Being Prebiotics
PREBIOTICS, FOR THEIR PART, are ultranourrissant for our
intestinal microorganisms. A wide variety of fruits, vegetables and
fiber, all considered prebiotics, will help stimulate the good bacteria
in the gut. The best-known fiber, inulin, is found among other things
in asparagus, onions, garlic, chicory roots and Jerusalem artichokes.
In capsule, powder or milky formula, probiotic supplements
(Bio-K +, but also Probaclac, for example) can contribute to the
prevention of intestinal disorders related to taking an antibiotic or
infections prevent and relieve gastroenteritis, colds, travelers'
diarrhea or irritable bowel syndrome. We must, however, shop our
probiotics: they are not all equal. To be probiotic, a food or
supplement must have a scientific demonstration of its effect on
health. In order to achieve this positive effect, we must consume 8 to
15 g per day. And this, on a regular basis. Alcohol, junk food,
vinegars, marinades, refined sugars, stress or age are all factors
affecting the intestinal flora. According to our way of life, it is
advisable to take probiotics all year long to avoid any imbalance.
As a general rule, our body produces the enzymes necessary for
the digestion of absorbed foods. But if they fail us, we can also turn
to supplements. People with lactose intolerance, for example, have a
deficiency of lactase, an enzyme that breaks down lactose into
glucose. Lactase supplements before meals will help with digestion.
As for psyllium, a seed with laxative properties, it promotes
cardiovascular and digestive health. As it can be difficult to absorb
enough on a daily basis through our diet. The best practice is to
include it in our diet in powder form. It is integrated, for example, in
smoothies or smoothies. Combined with a low-fat balanced diet, a
physical activity program and better water hydration, this high fiber
intake put us on the right path to wellness.

Terry Rich
And whatever supplement we choose to take, experts
recommend consulting our doctor first. The latter will take into
account our general health, our medical and family history, our
lifestyle and our prescribed medications to inform us in an informed
way.
With menopause occur hormonal changes, including the decline
of estrogen, which can lead to weight gain, especially in the
abdomen where our vital organs are located. To achieve a healthy
weight, there are some behaviors to adopt:
Eating Intuitively. Eating our meals on the run, without
knowing the content of our plate, disturbs our signals of hunger and
satiety. As a result, we eat excess food that does not meet our needs.
Recognizing and listening to these signals, as a child, allows you to
eat healthy and avoid weight gain.
Muffling diets. Restrictive diets are often ineffective. To regain
a healthy weight and keep it lasting, it is enough to make rather
minor changes to our lifestyle, such as eating in smaller plates,
adding food champions and move.
Eating together. People who cook and eat with their loved ones
or friends would have healthier eating habits and better chances of
maintaining good health.
Gluten, milk, and sugar. Some foods are declared responsible
for all our problems. But if gluten is an irritant for a small part of the
population that does not tolerate it (those who suffer from celiac
disease, for example), it remains harmless for others. Same thing for
dairy products, considered harmful by the followers of the hypotoxic
food. To eat varied, balanced and without restrictions, we choose
what suits us and we take the allegations peddled by everyone with a
grain of salt!
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womens weight loss supplement!

2
The Journey to a Healthy Lifestyle
Be the change you want to see in the world
-Ghandi
LIFESTYLE, GENETIC PREDISPOSITIONS, and environmental
factors are often implicated as major causes of cancer. On the other
hand, it should be known that the disease is not only physically
explained as it is sometimes catalyzed by emotional trauma. In what
ways do diseases linked to chemical imbalances such as stress and
anxiety profoundly impacts our body? How to positively influence
our health by taking into account certain mechanisms of chemical
actions and processes?
Each of our thoughts produces an emotion, counting over 3500
neurochemical reactions in the brain. If we generate negative
thoughts, then we produce neurochemicals such as cortisol (the
hormone generated during stressful periods), substance P.
(associated with the regulation of mood disorders, anxiety,
respiratory rhythm, nausea and pain) and adrenaline (in response to
stress or physical activity).
If we generate positive thoughts, then we produce for example
serotonin (responsible for well-being) or dopamine (responsible for
pleasure).
Therefore, our thoughts and emotions dictate the functioning of
our body. If you can change your thoughts and perceptions, then

Terry Rich
neurochemical and primary processes will accompany your
transformation.
By treating only the symptoms, the source of the problem
remains.
Our dogmatic health system is so obsessed with different drug
treatments that it refuses to see the multiple factors potentially
responsible for the disease.
The thoughts and beliefs present in our minds are largely
responsible for the emotional responses that lead to depression,
anxiety, and addiction. The basis of our emotional state directly
affects our lifestyle choices (exercise, eating habits, drugs, alcohol
consumption).
The work of neuroscientist Antonio Damasio focuses on the
study of the neural bases of cognition and behavior. And among his
main discoveries, we note not only the identification of neuronal
sites involved in the process of emotions, but also the demonstration
that emotions are involved in decision-making.
The mind and body are very interconnected. Doctors make a
mistake by treating only the physical symptoms and not the plain
causes. We all know traumatic experiences that distance us from the
unconditional love existing among all of us. We must know
ourselves deeply and try to remedy our emotional pain. They
prevent us from feeling the unconditional love that lies before our
eyes.
Our rulers and the media have always conditioned us to the
feeling of guilt. Count the time you spend either feeling guilty, the
victim or accusing the other.
The system will only fund research if it is profitable
There are, for example, hundreds of people trying to cure the
disease by developing an addiction to Ayahuasca, a Liana-based
drink traditionally consumed by shamans of the Indian tribes of the

17
Amazon, used for its healing ability associated with local beliefs and
practices. This plant is to consume in a legal and regulated.
Unfortunately, no one is studying this herb for healing
purposes.
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The focus of medical research in the United States, for example,
depends only on two organizations, the National Education
Association (NEA) and the American Medical Association (AMA),
the largest medical association, and medical students from the
United States.
These organizations are largely funded by the Rockefellers,
Rothschild and Morgan families, who also reap the benefits of their
involvement in the pharmaceutical industry. This is perfectly
explained in the documentary Thrive, produced by Foster Gamble.
How Can We Change Things?
There are many ways to foster change, but the first is to be fully
responsible for our own lives. First and foremost, it is crucial to
remove the victim's outfit and decide to capture a maximum of
positive waves.
It is important to generate stimulating thoughts in order to
switch to a positive state of mind. And to get out of the usual
consumption patterns where we are encouraged to appropriate
material goods to be satisfied. This process could remain infinite if
we do not identify our real needs that do not cost a penny.
Let's get out of the habitual modes of behavior that capitalist
society has instilled in us and refocus on a healthier, authentic and

Terry Rich
unadorned lifestyle. It is time to take responsibility for our lives and
choose not to let ourselves be dictated by this unbridled materialistic
system.
Meditate! Let's be in full consciousness! Let's just focus on the
essentials!
Effortless Healthy Lifestyle to Adopt
REACHING THE GRAIL OF THE "healthy way of life", in other
words, the healthy life we see everywhere on social networks, may
seem insurmountable. Too many concessions or not enough time
and we are already giving up. This is all about the habits we have
talked about since. Fortunately, there are simple solutions that help
us get better in no time.
Drink More Water
THE HUMAN BODY IS 60% WATER. Every day, our body
evacuates a little over two liters of water. But it is it that allows a
good functioning of our body, it ensures the proper elimination of
toxins and prevents certain kidney problems. It is therefore
necessary to drink enough daily - between 1.5 liters and 2 liters, but
without exaggerating the risk of doing too much work the kidneys -
this way we avoid both the dehydration of our skin and the
malfunction of our metabolism.

19
Refuel With Vitamin D
IF WE HAVE TO EXPOSE OURSELVES to the sun sparingly, its
rays can be beneficial to us. Thus, 80% of the Western population
suffer from vitamin D deficiency also called "vitamin of the sun."
This affects both the morale and the functioning of our body because
this vitamin prevents certain infectious diseases and autoimmune.
Sunbathing, eating foods rich in vitamin D or taking a vitamin D
ampoules are all tips for winter pump stroke.
Taking Enough Exercise
A SEDENTARY LIFESTYLE IS THE EVIL of the century.
Blocked behind our computers, we forget about physical activity.
Even walking becomes increasingly rare. Exercise, however, allows
you to stay in shape and evacuate accumulated tension. The whole
thing is to get going, but once the effort is done, it will be difficult to
do without it.
Meditation
IN RECENT YEARS, SCIENCE AND MEDICINE have been
taking meditation and its benefits on our body increasingly
seriously. For example, in anxiety disorders, it has been proven that
meditation influences the modification of the synapses related to the
amygdala located in the brain, the same one responsible for our
particularly agonizing emotions. While one is anxious, bothered or

Terry Rich
just a little tired, there's nothing like ten minutes of meditation a day
to focus on oneself, confront one's emotions and empty oneself.
Stretching
BECAUSE OF OUR LIFE IS A MOBILE and unsportsmanlike, our
muscles eventually contract, pull and create tensions and other
headaches. Nothing worse to achieve its goal of a healthy life.
Solution: stretch. But beware, it is essential to do the right things at
the risk of doing more harm than good. We learn to stretch the back,
but also the legs and arms through fast stretching sessions.
Laugh
IT'S A FACT, LAUGHTER IS ANTI-STRESS, relaxing and
stimulating. Whether you have a discrete or very expressive laugh,
the consequences are the same on the muscles (130 to be exact), the
breathing and the brain. This relieves pressure, relieves tension and
makes sleeping easier. Laughter has an impact on the immune
system and significantly reduces the risk of cardiovascular disease.
Finally, laughter simply makes you happy, creates sharing, exchange
and increases your self-confidence. Not difficult and free, what
more?
Learn to Breathe

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IN TIMES OF STRESS, IT IS OFTEN THE BELLY - considered
as the second brain of the man - as well as the diaphragm that suffer
the most. All these muscles contract and eventually blocks the rib
cage. So, when we feel the least annoyance, we stop everything, we
refocus (same principle of meditation above) and we breathe.
Nothing like abdominal breathing for five minutes to be better after.
Maintaining the Habits of a Healthy
Lifestyle 365 Days a Year
HOW MANY TIMES HAVE WE TAKEN this resolution?
Probably the same number of times we dropped it! Maintaining a
healthy lifestyle is more than just a habit to change. It's a set of well-
established habits to dislodge from the routine. That said, it's mostly
mental strength that will decide if this time is the right one.
Mental Preparation
IT IS NOT THE BODY THAT CANNOT TRAIN, it's the head that
opts for a good quiet movie. It's not the hands that cannot cook, it's
the head that prefers the "takeaway" option. The human being is
lazy. Our way of life is built around one goal: to do more by
demanding less. The society is working increasingly around this
mentality and it is often our health that becomes the victim. Result:
The bad habits spread are the main cause of rising health problems
such as obesity, hypertension, and diabetes,. Is this not a good
reason to break out of this socially driven path and force destiny for

Terry Rich
the better? There is no room for laziness in a healthy lifestyle. It will
take time, will and choice.
Are you ready? If so, you have just completed the most difficult
part of the process!
Plan Your Time
DID YOU KNOW THE MOST COMMON reason for excusing bad
habits is the lack of time? It is known, life is a race against the clock.
There is 24 hours in a day and it is unfortunately unchangeable.
What is against it is the mode of use of these 24 hours? Find the
time to take care of yourself.
For example, knowing we should do a minimum of 150 minutes
of moderate to high intensity physical activity a week, just a little
less than 25 minutes a day to devote to the sport. 25 minutes is less
than a TV show and probably less than the total time spent on
Facebook, Instagram, Twitter or Pinterest.
The Art of Eating Well
I DO NOT MEAN TO EAT STRICTLY ORGANIC, or to make
any miracle diet. All I propose is to listen to your body, eat better
and enjoy this pleasure of life. Think about what you eat in a day
and think about how you could improve your diet plan. Here are
practical tips to guide you:
- Prepare healthy meals in advance and, as long as you are in
the kitchen, you do it in large quantities. We freeze everything and
what's easier than to defrost a dish later.

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- Get a slow cooker. It does miracles, nothing less! When you
arrive in the evening, what could be better than opening the door and
feeling the smell of a good homemade meal already ready. Thank
goodness, nothing to do except to serve.
- Take your time to eat. We eat too much, and too fast. The
second portion and even the dessert are often unnecessary at all, but
the signal of satiety is not even made yet, we are already refilling!
20 minutes, this is the recommended minimum wait time before the
2nd serving or dessert.
- Bring snacks and lunch. Here, I do not think I have to talk too
much about this. It is a known fact that the restaurant is often too fat,
too salty, too much and more, it is expensive.
Exercise Without Ever Giving Up
Let's move! At home, at the gym, outside, whatever. The
recommended 150 minutes is not much when you make them at
pleasure. It accumulates very quickly! Here are some tips to keep
motivation to train:
- Find a training partner. It is more difficult to cancel when our
partner is ready and motivated.
- Find an activity we like: If I do not like running, I do not have
to go for a jog! Big news: it's not just running in life!
- Follow up with a kinesiologist. When we are followed by a
professional, no way we will arrive at the next appointment without
having done anything. We want to show our good progress, no?
- Register for a sporting event. Ask you will! Obstacle courses,
foam, bouette, painting, etc. Having a goal of long-term success is
ideal for staying hooked!
Sleep is Essential

Terry Rich
CONGRATULATIONS, YOU HAVE PASSED THROUGH THE
DAY! It's finally time to find your bed. Do not underestimate him.
A good sleep will allow you to redo your energy reserves and help
you maintain a good mood and a positive and motivated spirit to get
through the next day. We go to bed early and get up early! Casually,
as absurd as it may seem, it is the most difficult habit to change for
some!
A Major Challenge
PUT IN MORE EFFORTS, THEN, MORE efforts and then more
efforts. There is simply no shortcut. It takes a lot of work to get
there, but with the motivation, everything is possible. See this as an
investment. This is a shot to give at first, but once you have taken
the pace, it is your body that will thank you. This will simply not be
a chore, but simply a new everyday exemplary habit. You will feel
better, less tired and more alive FOR LIFE. By far, this is the best
investment you can make!
Go go go! You are capable!

3
Measuring Success in Your Habits of a
Healthy Lifestyle
One cannot think well, love well, sleep well, if one has not
dined well.
-Virginia Woolf
HAVING A HEALTHY LIFE IS NOT JUST EATING WELL. It's
not just about fitness or exercise. A healthy lifestyle is characterized
by balance in every way.
For example, there is no point in focusing only on seduction
techniques to go looking for a girl. If we are shy, we must consider
other angles of seduction game. We must look for why we consider
ourselves shy, how to change this belief, how to gain self-esteem,
how to grow our social circle, how to increase our charisma and,
why not, the techniques of seduction. But they are only a tiny part of
the equation.
The Diet
WE START STRONG WITH THE PART which is the most
important (and you will discover why): food! We can sleep

Terry Rich
extremely well, have quality relationships, play sports and do all
stuffs. If we eat junk food all day long, it will only destroy our
health and energy. It will be very difficult to have a good physical
hygiene and achieve a great weight loss!
Would you like to put olive oil in your car to drive? Obviously
not! So why do you put soda and hamburgers in your body? This
clogs it up and prevents it from working properly! Let us keep in
mind that according to our way of feeding ourselves and our internal
dialogue, we send a very strong unconscious message to our body.
When you consume junk food, the message sent to your system is: "I
do not care about my health. " Conversely, if we opt for a healthy
diet, we send the following message to our body: "I take care of my
body and my health, I love myself. "
That's why we gain self-esteem when we change our diet. We
cannot hope to have a healthy life without changing our diet. Let's
take a closer look at the people who have succeeded in this world in
different fields: whether world-known artiste, a politician, or a
president, they take great care of their way of life and in particular
their diet (and physical activity, we will come back to this later).
When we adopt a healthy diet, we bring a maximum of essential
micronutrients to our body that it needs to function. If you build
IKEA furniture, it's better to have all the pieces to build the
furniture, and it's the same with our body!
So what do we change in our diet?
DELETION OF INDUSTRIAL PRODUCTS: prepared meals, low-
end restaurants, fried foods, processed products (with a list of
extended ingredients), biscuits, fast food, etc.

27
Deletion of dairy products: UHT milk, cream, cottage cheese.
Except, if desired and tolerated, cheeses and butter (raw milk) of
animals fed on the grass, preferably by selecting rather goat and
sheep rather than a cow.
Deletion of cereal products: bread, pasta, brioches, bread,
wheat-based, barley, rye. Except, if desired and tolerated, basmati
rice (or camargue rice), oats, quinoa. Note: Buckwheat is not a
cereal and can be eaten because it does not have the disadvantages
of cereals.
Remove legumes, especially soy, except fermented soybeans
(which can be eaten for profit): tempeh, miso soup, and tamari.
These are roughly the changes that can be made to move
towards an "ideal" (which I put in quotation marks because there is
no universal ideal, each has different needs). In any case, removing
these products and focusing on fresh, raw, seasonal and organic
quality products is necessarily a good solution.
Raw products include vegetables, fruits, seaweeds, herbs, fish,
meat and eggs, oilseeds, vegetable oils, cocoa, spices which can be a
little transformed.
In short, I encourage you to consume as much as possible all
that is raw, not transformed by the man.
Physical Activity
IT IS OBVIOUS, AND YET THE SEDENTARY RATE is
enormous. Worldwide, 3.2 million deaths a year are attributed to a
sedentary lifestyle. With the explosive mix of junk food and
sedentary lifestyle, we are witnessing a meteoric rise in obesity and
all the problems that ensue.

Terry Rich
If you are reading this book and you are interested in your
health and it has the merit of being underlined, so congratulations!
Now, if you do not exercise or workout, you'll have to think about it,
and please, don’t play on excuse of time.
Everyone has time. It takes 10 minutes to jump rope or any
physical work (race, kettlebell, etc.) I want to tell you that if you
think you do not have the time to play exercise, it's about to change
something in your life and review your priorities.
Why? Because there are so many benefits to doing physical
activity that it will save you time: gain energy, gain motivation,
better self-confidence, better health with little to no diseases, and so
on.
If you are smart enough, you will understand where I am
coming from. If you run out of time to take care of your health, here
are several possibilities: throw away your television, sort through
your life (relationships, objects), get up earlier, learn how to manage
your time, delegate tasks, delete tasks.
If you do all of this, you are doing everything for which your
body is physically programmed, so you greatly reduce the risk of
having backache or developing health problems. Back pain is the
prerogative of the modern man who remains the ass screwed on a
chair for 8 hours.
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CLICK HERE NOW to find out!
Healthy Social Relationships

29
IT IS WELL KNOWN THAT SOCIAL RELATIONSHIPS are very
important in our life. What is less well known is that it is also
essential for being healthy. A study over several decades has
recently shown that social relationships are the No. 1 factor of
happiness in a person's life.
Having toxic relationships with people who poison us
stimulates cortisol, the stress hormone, which causes fat storage,
state of permanent stress, insomnia, and many more The excess
cortisol is a real poison and it is the element that characterizes our
modern lifestyle stress.
It is important to sort out our relationships, because as a human
being, we evolve and it is quite normal that most of our dating
changes with advancing age. The people we were hanging out with
in adolescence do not necessarily correspond to our way of thinking
as we grow older.
I do not say either that you should cut yourself off from all
those who do not think like you, but keep in mind that it is useless to
maintain relations with people with whom you have nothing in
common anymore and with the key a toxic relationship that brings
you nothing fulfilling!
Then sorting is not the only thing to do. The relationships you
have with people are like a wood fire: it must be maintained to
prevent it from going out. It is therefore essential to bring logs in all
your relationships to maintain your network, including casual
people!
The power of your network depends on people close to you.
You must connect more and more with these people and listen to
them. Develop active listening: listen more than you talk. Be really
interested in what your interlocutor is saying. Do not try to speak
about yourself, to outbid or to be right. That is the habit of the
proud, of those who want to flaunt their influence.

Terry Rich
To make friends, learn to really care about the other person, ask
questions and really be curious about the answer.
Developing your communication skills is the best skill you can
develop to have healthy relationships with those around you. You
may not know it, but most people communicate extremely poorly:
they criticize, feel guilty, want to be right, outbid, talk excessively
about their achievements and do not listen. I really see it on a daily
basis, I rub shoulders with a lot of people.
Develop this quality and you will stand out widely. You will
have much less conflict and that is having less stress. You will have
much more harmonious relations and you will be happier and
healthier! It's worth it, right?
One last thing: when an argument is triggered, do not try to be
right or contradict, accept your mistakes, this is the best way to
defuse the argument. Even if you're right, be the smartest
and confess your faults to cut down the friction. You will soon see
that this is the most useful strategy, and it shows great strength of
character. You have to be humble to accept another person’s blame
on you. But, hey! You have everything to gain!
Nature
NATURE IS OUR NATURAL ENVIRONMENT, and if we don’t
understand it, we risk the impending danger on our life and health in
the long run. Nature has tremendous benefits in our stressed and
polluted world because it improves creativity, attention and
productivity. Exposing yourself very regularly to nature is a great
way to increase longevity.
To do this, there are many possibilities: I invite you to go more
often near a lake, a beach, a forest, the countryside. If you live in a

31
big city, chances are there are parks: go regularly to take the time to
decompress, to read, to meditate, to listen to audio or just walk with
all the senses awake.
Make a detour to work, avoid the subway or car and go through
a green corner to extend your travel time. Do you spend weekends
near nature, in a place far removed from all civilization, in the
mountains, in the countryside, in the forest, in the savannah, in the
Amazon jungle?
Also take the time to lie outside a city and observe a beautiful
clear summer sky with the multitude of stars. It is extremely
soothing to reconnect with nature.
Engage in Recreation
RECREATION IS PART OF A HEALTHY LIFE? Well, absolutely
yes! Recreation is an extremely important part of healthy living. We
live in a society of serious people, a jaded, boring, and dreary
society where everything is taboo.
Now, see life as a game, use humor and make jokes, do word
games, sing in the shower, engage in clowning, make faces in the
mirror, jump everywhere, scream and even laugh without reason.
This "soft madness" is a controlled madness that does no harm to
you or others.
All the behaviors described above allow you to release the
buried emotions that remain in your body and rots inside (as if you
never take out the trash). And an emotion we do not release,
repeatedly for 40 years, is a cancer key or other major health
problem. Emotions not expressed are extremely damaging to health.
They can cut the voice, give a ball in the stomach, lose hair, have

Terry Rich
psoriasis outbreaks. And this simply in the short term. In the long
term, there is a very high risk of developing a serious illness.
The importance of emotions is even stronger than diet on
health.
So be serious when it is necessary, but in private or with friends
who see life in the same way as you, let go! Go out to the street and
you will see the number of people jaded by life that give the
impression of going to slaughter. Do you really want to look like
this? Is it sexy to talk to yourself and always be serious?
I am not saying you must behave stupidly all the time. But I
want to open your eyes to the fact that modern society enslaves us
by putting us in physical and mental barriers, so less and less people
get used to smiling at other people on the street, making faces all
alone, jumping everywhere, dancing or laughing for no reason.
To all those people who take life too seriously, please, hear this:
"What are you doing? Calm down and go see a comic movie!"
It does not cost more to see life on the bright side, to see life as
a game without being brainless. And this is the key to a radiant
health, because expelling emotions with grimaces, animal sounds or
screams is extremely effective! Really, it is! Though be careful not
to do it in public as I said, unless you want to end up in the asylum.
We live in a society where it is forbidden for an adult to have
fun. Likewise the children are so reprimanded that they lose any
sense of recreation which advances their age.
So choose which side do you want to be on.
Simplicity
SIMPLICITY IS A PART OF LIFE THAT I really love. It's
revolutionary when you start applying it in your life. Simplicity is

33
not new; it has been practiced for example by Buddhists for a long
time. Simplicity is the art of voluntary minimalist, in other words,
less is more. It's about simplifying your life and you get a lot of
benefits from living like that.
Simplicity can be practiced in all areas of life. We can begin to
sort things at home by throwing or giving all the objects that we
have not used for a while. In our life, we have far too many material
possessions. It is like barricading ourselves with all these objects,
giving us the illusion of security to protect ourselves from the
politics of fear induced by the government and the media. But it is a
false illusion of security, and the accumulation of material goods
only makes us a slave to them.
Have you ever noticed how much people attach to their material
objects?
Accumulating ever more material goods does not make
happiness. It is even the opposite. With few possessions, you feel so
much freer and so much more flexible!
Simplicity also concerns food: it is useless to have 5 stoves, 5
pans and cupboards full to crack. We are in a period of abundance,
of course, but it is useless to stock up for 6 months or to have
equipment to serve 20 people.
Clean up and simplify your life.
Practicing simplicity means making the choice to buy fewer,
quality things. It is good to be satisfied with the simple pleasures of
life: to read a good book, to look at the stars, to bathe, to watch a
sunset, to take a walk in the nature, to appreciate a social interaction.
As you can see, this can affect all areas of your life: possessions,
relationships, information, food, cosmetics, and many more.
Now ask yourself, "What is the smallest action I can do that will
simplify my life to the full?"

4
Making the Best of Your Healthy
Habits
If you don’t have control over your mouth, you will not have
control over your future.
-Germany Kent
WITH THE INNUMERABLE TEMPTATIONS THAT
SURROUND US, it is difficult to sustainably adopt a healthy
lifestyle. Even when we pay attention to our diet and practice
physical activities, sometimes it is not enough as the extra pounds
do not go away.
Sometimes we have to forget bad habits that persist and adopt
the REAL good reflexes. We sometimes think of doing well by
skipping meals, giving ourselves a few regressive moments that are
the reason for all our efforts, and we buy food at the supermarket
without taking the time to read the ingredients that compose them.
How do we make the best of our healthy habit without regaining
the pounds we have lost? How do we permanently abandon all these
bad habits!
Losing Fat without Knowing!

35
YOU HAVE TAKEN THE WISE STEP of adopting a healthy diet
for some time. But you find, helplessly, that your weight has not
reduced. You are not the first to find yourself in this situation. You
need to know the weight of your body fluctuates during the day,
depending on what you eat, among others. It also depends on the
amount of water you drink. Weigh yourself once a week rather than
getting on the scale every day.
For results that are true to reality, weigh yourself in the
morning, on an empty stomach, after having been in the bathroom.
It's simple to know of the difference. Weigh yourself in the morning
before and after drinking your tea or coffee: the result will surprise
you!
And do not panic if your weight has not reduced. Let your
balance drop and take out your jeans, which remains, by far, your
best judge because it never lies! This is how you will get an estimate
of your body mass. And your mirror too!
Follow Your Nutrition
WALKING AROUND WITH A NOTEBOOK to count each calorie
consumed during the day must be a stressful activity, and the idea is
not to frantically analyze your diet. It is always nice to enjoy a good
dinner with friends or family without feeling bad, confused, guilty
or stressed. Tracking your nutrition for a week is more than enough
to give you an idea of the amount of food you eat, and you can do
this once a month to see where you are.
It's a simple way to notice your needs, and changes to be made.
Most of the time, we are not aware of what we eat. Many studies
have shown that most people really do not know what they are

Terry Rich
eating during the day. Some foods contain a lot of calories, and we
know nothing about it.
Hence, the importance of monitoring your nutrition. People who
have the reflex to study their diet lose much more weight than
people who do not.
Eat Enough Protein
PROTEIN IS ESSENTIAL FOR WEIGHT LOSS and maintenance
because it helps reduce your addiction to sugary foods and promotes
a feeling of fullness. By consuming protein, you no longer want to
snack between meals. Better than carbohydrates, proteins have the
advantage of regulating ghrelin, which helps to feel fuller for longer
time. In addition, proteins are essential for building and maintaining
your muscle mass.
Consuming Too Much Calories
THE CALORIES ARE NOT THE SAME WHEN you eat a packet
of chips at 500 kcal or vegetables, including the same calories. We
tend to underestimate the nature of calories consumed, hence the
importance of calculating the actual intake of a food. The solution is
to know how to differentiate the "healthy" food from the "dietetic"
food found in stores. Know that healthy foods are the ones you cook
yourself at home.
Doing Bodybuilding

37
BODYBUILDING INCREASES YOUR BASAL METABOLIC
RATE, which makes you burn more calories, even when you're out
of the gym and at rest. But, another positive point to consider,
bodybuilding helps you to gain confidence in yourself, and feel good
about yourself. In addition to impacting on your personality,
bodybuilding will allow you to push your limits, whether in your
aspiration to adopt a healthy life, your professional or personal life.
Doing (Enough) Cardio
YOU HAVE TO FIND THE RIGHT balance between bodybuilding
and cardio sessions. Cardio is very important for weight loss, and
especially allows you to burn fat contained in the belly fat called
"visceral", which is built around organs and can cause diseases.
Stop Drinking Sweet Drinks
MANY PEOPLE, DESPITE THEIR DIET and their new way of
life, drink fruit juice without knowing that it can be just as harmful
as a normal solid food. Our brains do not treat liquid calories in the
same way as solid foods. Your favorite fruit juice contributes to
your daily caloric load. And you are no less hungry after eating
them, and there is a trap, because drinks contain more sugars than
we imagine.
ALERT! The effect of sweet drinks can be fatal to your overall
health. FIND OUT MORE HERE!

Terry Rich
Sleeping Well
THE KEY TO A HEALTHY LIFE is also to sleep well! This is very
important if you want to be physically fit as well as mentally, and
manage your body mass. According to a number of studies, poor
sleep is a big factor in obesity. It is expected that adults who sleep
poorly are 55% more likely to become obese, and children are 89%
at risk of having weight problems when they sleep poorly. Lack of
sleep causes a cascade of reactions, such as the decrease of leptin, a
hormone that promotes satiety, and the increase of ghrelin, the
hormone of hunger.
Consuming the Good Carbs!
AVOIDING SWEET TREATS IS NOT the only thing to do: some
starchy foods can cause so much damage, and some blood sugar
spikes that can cause weight gain. Focus on whole grains like oats,
millet and brown rice, to eat small portions.
Drinking Enough Water
WATER IS IMPORTANT FOR MAINTAINING optimal health.
According to a 12-week weight loss study, overweight people who
drank half a liter of water half an hour before their meals lost weight
in 44% of cases, unlike the others. The feeling of hunger is the first

39
sign that you are thirsty, in reality. Drink a glass of water before
each meal, you will see: you may not actually really feel hungry.
Drinking Alcohol Too Often
RICH IN CALORIES, ALCOHOLIC BEVERAGES, especially
cocktails are a considerable sugar intake. Beers, wines and other
sugary drinks are very bad for weight loss, if they are consumed to
excess. A night of high alcohol consumption can negate a whole
week of efforts in the kitchen and in the gym. Because after those
nights, we tend to eat a lot, and badly.
Focusing on the Idea of "Losing
Weight At All Costs"
WE HAVE ALL EXPERIENCED MOMENTS OF RELAXATION.
Sometimes you end up losing control. This is a bit of a problem,
when you keep too much from eating, and you get into a cycle of
hardships and diets too drastic. In reality, diets do not work when
they are not prepared for the task. We must therefore consider
adopting a realistic and effective lifestyle over a long term.
You must feel that you can always enjoy life, and simple little
pleasures, such as food. Do not make weight loss an obsession.
Allow time and effort to do things and focus on the new healthy
lifestyle that you adopt.

5
Energize Your Mind, Not Your Body
You don’t need to change the world, just change your mind
about it
-Jade Inspiration
A DIET IS COMPARABLE TO A MARATHON: to put all the
chances on your side, it is necessary to prepare yourself as well from
the practical point of view as psychological. Realism is the key to
success. Set a reasonable goal for weight loss: if you've always been
a little round, chances are you'll never get a mannequin silhouette.
When dieting, it takes a reasonable goal: if you have always been a
little round, you cannot reach then keep a silhouette of Barbie at the
cost of immense effort.
If we know all the rules of the game, if we have all the
necessary equipment, if we are well supported and advised and most
importantly, if we have the right mindset, there is no reason to fail.
As in any sporting event, the psychological factor is paramount. It is
from it that motivation, commitment and perseverance depend.
There is no point in starting a diet if you are depressed or anxious!
Ask yourself first how many pounds you want to lose precisely.
The goal must be clear: 5 kilos, 7 kilos, 10 kilos. Write this goal in a
notebook. Note any other personal project important to you even if it
has nothing to do with your wish to lose weight. Since you have

41
tackled the extra pounds, take advantage of this opportunity to tidy
up or improve other aspects of your life.
Also note a deadline to reach your goal. This must have a
concrete meaning for you: the next holidays, a wedding, a birthday...
be realistic!
Your goals must be measurable but also attainable. Realism is
the key to success. Set a reasonable goal in terms of weight loss: if
you have always been a little round, it is likely that you never had a
model figure! Give yourself enough time to lose weight without
hurting yourself. Why not proceed step by step?
Concentrate on the goals you have set for yourself each day. For
example, write them on small papers or "Post-It" and post them
everywhere: on the fridge, on the mirror of the bathroom, on the
computer screen or on the dashboard of the car. Write them in your
diary and on your kitchen calendar. In short, make sure you keep
them in mind all the time.
Commit yourself to meeting these goals. Tell yourself
constantly, especially in the moments when discouragement awaits
you, that you can get there because if others have succeeded, you
can too!
The Key to Your Success
THE KEY TO YOUR SUCCESS IS MOTIVATION. You must try
to stay as accurate as possible if you are determined to lose weight
and get healthy again. When you realize that overweight people live
shorter lives and may suffer from health problems, having that
thought in your mind can give you the momentum to get there. You
will not lose weight if you have a hesitant approach by saying that

Terry Rich
you will probably fail in your goals. Keeping your goals and
objectives at your fingertips will make it easier to achieve.
You need to find THE trick that will allow you to keep the
motivation to achieve your goals. I have a friend for example, whose
motivation was to want to meet a serious man. She achieved these
goals quickly and did not regain weight.
Be Aware of Your Body Changes
Another good way to stay motivated is to take pictures of yourself as
you go, so you become aware of your body changes and that your
efforts are not in vain. If there is a particular style of clothing that
you would like to wear, you can enter a store and imagine yourself
wearing that cloth when you have reached the ideal weight. Keep
this in mind constantly.
What would you look like? How satisfied would you be in
achieving your goals? It may seem obvious, but even the
accomplishment of something small will encourage you. If you have
a friend who also wants to lose weight, you might as well join
together at a gym or go running together or even just support each
other.
The more you are motivated and stay positive, the easier the
goal will be. If convinced that you could never find your ideal
weight early in the diet, why waste time following it? Negative
waves can quickly affect your subconscious and even demoralize
you before you start dieting to lose weight.
Want to lose 41-POUNDS of unwanted fats and get rid of
hunger pangs? CLICK HERE NOW!

43
That's why it will be important to stay positive and believe in it
to boost your motivation so that the weight loss is done within the
time frame that you asked yourself at the beginning. Concentrate on
your goal, it will give you more pleasure to follow the diet and put
you in the hope of finding a beautiful silhouette.
Before starting a diet, it is also good to know yourself. Indeed,
the excess weight surely comes from your bad habits or unbalanced
diet. So even after an effective diet, you will end up with the same
worry in a few months or weeks if the sources of this excess weight
are not identified and changed.
It is therefore important to take your mistakes and make a
decision once and for all to reach your goal of losing excessive
pounds. Determination and motivation on your part to adopt a new
way of life is therefore an operative solution for that.
The human body has specific nutritional needs, and to meet
them, we must respect a certain number of calories brought by
carbohydrate, fat and proteins. Adopting a healthy lifestyle and diet,
preferably without nibbling, will be part of your project.

6
Sustaining Your Weight Lose Goal
Ending is better than mending
-Aldous Huxley, Brave New World
BY NOW, YOU MADE A FIRM DECISION to not only get back
in shape, but to also take care of that body. And that’s awesome! It's
been a week now that you train hard, but you do not notice any
difference. It happens do not worry! The transformation of your
body requires a lot of work, motivation but also time. Here's how
you step closer to your goals.
No Motivation without Objective
WHY DO YOU THINK IT IS SO IMPORTANT to set concrete and
achievable goals? Because these are the goals that will boost your
stimulus which will propel you further! What is more satisfying than
achieving a goal that was set? But do not forget to vary your training
so you do not fall into the routine and get bored. You can now set an
extra cardio goal in the Results app, and any activity you save with
your app will automatically sync.

45
Cardio Goal: Add a few cardio sessions to your Results
workouts to maximize results and speed up your body
transformation!
Set Achievable Target
CHANGE DOES NOT OCCUR IMMEDIATELY. In case you set
the bar too high, it may frustrate you and your drive will plummet.
Honestly: it's unrealistic. A 12-week of losing 12 kilos is quite
possible. It may require effort and time to get rid of a few pounds
and to see new muscles appear. Try to set yourself small sub-goals
to stay motivated and feel you are moving in the right direction. And
do not forget: training regularly with a balanced diet are the keys to
success.
Find the Right Activity
THERE ARE COUNTLESS OPPORTUNITIES to get back in
shape: whether it's an endurance sport, bodybuilding, yoga or
football, the important thing is to find pleasure and bring it to
diversity. Do not be afraid to try something new that will bring new
challenges to your body.
Bodyweight training ideally combines cardio and strength
training. It does not require any equipment or a lot of time and you
can train comfortably from home. This training method is
particularly effective for burning a maximum of calories in a
minimum of time.

Terry Rich
Keep an Eye on Your Progress
YOU STILL DON’T SEE ANY RESULT after training regularly
for three weeks with a healthy and balanced diet? Take a measuring
tape and take regular photos to report on your progress. It is also
possible that the numbers on your scale do not display the expected
result in terms of lost pounds because you have dropped fat but
gained muscle mass. So do not be discouraged!
Let Nothing Get in the Way
WHEN YOU START RUNNING OR BODY WEIGHT
TRAINING, you will inevitably have to deal with it: body aches.
You may be convinced to quit, but know how to persevere and stay
focused on your goals! At the initial stage, you may not get used to
this new workload. Give it a little adjustment and do not be too
demanding of yourself. Here’s the good side of it: every new
workout will be easier and the body aches will gradually decrease.
Here are some tips to relieve muscle pain:
• Take a bath or shower at alternating temperatures after
training.
• Use ointments that activate the circulation.
• Slow down the pace or give some rest to your body.
• Do a little sauna session to unwind your strength.
Coffee beans, bee-troot, or cherries have antioxidants and have
anti-inflammatory properties that will relieve your muscles or
prevent tension.

47
To conclude, it will therefore be necessary to show willingness
and patience. And as soon as the first results are visible, you can be
proud of yourself. Remember this quote: "The best way to prepare
for a goal is to imagine that you have already reached it." -
Dominique Glocheux

7
Change Your Habits to Change Your
Life!
Good habits are the key to all success. Bad habits are
unlocked door to failure
-Og Mandino
WHEN YOU WANT TO ACHIEVE A GOAL IMPORTANT to
you, it is essential you change some of your current habits with new
ones, whether for personal use, such as losing weight, getting in
shape, improving your situation, finances, or for a professional
purpose, such as starting a business, getting a promotion, increasing
your clientele.
Abandoning certain reflexes and acquiring others is a huge
challenge for the human being, and we often underestimate the
amount of effort needed to reach our goals. But if we succeed in
changing some bad habits for us by better ones, our chances of
realizing our dreams and our goals will be very strong.
To change your habits, it is important to understand how they
are created. The starting point for creating a habit, reflex or
addiction is a new action you are doing that generates at home:
• An increase in your happiness,
• A decrease or elimination of suffering, or both.

49
If you repeat this same action regularly, after a while, it will
become a habit. In short, what is at the base of this habit is your
perception of what will bring you pleasure (usually in the short
term) and lessen your suffering. The more time passes, the more this
habit will be anchored in you.
Could a habit desirable in the past become undesirable today?
Absolutely, because there are no good or bad habits, it always
depends on what you want and your goals. How then to transform a
habit you no longer want? You must change the emotional
perceptions that your habit gives you. Your inner voice told you for
years that this habit has brought you some happiness, but it tells you
today that this is no longer the case: you must change your
programming in your brain.
Reprogramming thoughts about what's good or bad for you is
difficult, so here's a four-step approach that will definitely help you
succeed in this changing of habit:
Step 1: What are your goals in the short, medium and long
term? The first task is to identify the goals you really care about and
want to achieve. It's your goals that will determine whether a habit is
good or bad for you.
Step 2: Why should you achieve this goal? This step is the most
important because the answers will become your motivation. The
more your "why" are strong and intense, the greater your chances of
success. Occasionally, only one "why" suffices. I give you an
example. Suppose you smoke and your goal is to stop. During your
last visit to your doctor, he told you, "If you do not stop smoking
immediately, you will die in six months". Faced with such an
ultimatum, it is obvious that only one "why" will provoke in you a
shock powerful enough to cause you to radically change your
perception and your habit. When you hear bad news such as health
problems, layoff, divorce, bankruptcy, etc. it's the best time to

Terry Rich
change your perceptions and take advantage of this distressing
situation. An emotional shock is usually an opportunity that
predisposes you to make a change.
If no unfortunate event occurs, you will have to act differently.
Write a list of answers to the question why I need to change. The
longer this list is, and the stronger the reasons, the better your
chances of succeeding. Think about the benefits you'll get by giving
up an old reflex with one that is more beneficial to you, not only in
the short term, but also in the long term. Find 10, 20 or 30, even if it
takes a few weeks of your time to identify them. At the end of this
exercise, it should be clearly defined that the new habit should give
you much more pleasure or greatly diminish your suffering.
Step 3: What is your action plan? What should you do to
achieve your goal? Is it less eating? To exercise? To follow this or
that course? Etc. Make sure you are very specific in your action
plan. This step is the easiest to establish, but if you do not know how
to do it, have a mentor or coach help you, read about it, and so on.
Step 4: Monitoring, rigor and measurement of results. To find
out if you are progressing toward your goal in adopting the new
habit, you need benchmarks to measure where you are. When you
feel that you have progressed and your efforts are starting to work, it
motivates you to maintain the direction.
Sounds easy, does not it? Well, think again because it's not.
Changing your mental programming about your perceptions and
habits is very difficult to perform. If you're not ready, then wait for
the best time, but do not make the mistake of falling asleep for a
long time doing nothing to change. This inaction will eventually
come to haunt you.
If you do not succeed the first time, repeat using the same four
step approach, but go deeper. Whatever your strengths, your
weaknesses, your qualities, your faults, you, as a human being,

51
always have the freedom to take charge of yourself, to never give up
and to triumph and not to be a victim. The path of life is long, but it
is also enjoyable, especially if you make the decision to get closer to
your goal a little more each day by changing your habits.

Conclusion
THANK YOU FOR READING THIS BOOK. I hope you’ve
enjoyed it. As a special recommendation, I want you to click here
now to get more on how you can lose unwanted belly fat within
weeks and save yourself from a sudden heart attack that kills easily
and quickly.
Again, do you know you can lose fat fast by drinking tea? Yes!
Give yourself a boost without consuming harmful caffeine.
Click here and here to read more about the two
recommendations. Let me know what you think by contacting me
personally at terryrich32@gmail.com
Looking forward to hearing from you.

8 ways to lose your weight

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