This document provides an overview of a weight loss program presented by Jill Charpia, a certified personal trainer. The program involves making small shifts to diet, including eating 5-7 small meals per day of 250-300 calories each, eating every 3 hours to boost metabolism, avoiding eating after 7pm, drinking water and limiting other drinks, leaving the salt shaker in the cupboard, refraining from sugary snacks and limiting bread to one piece of toast per day. Following these small steps for a week is promised to help lose the first 5-10 pounds.

1. Presented by: Jill Charpia, Master Certified Personal Trainer, NFPT

2. Why Should you try it?
1) Because I’ve done it myself
2) I’ve trained over 100 people in the art of doing so
3) I train you how to lose weight naturally without the
use of drugs & unsafe methods
4) Most importantly-what will it hurt? Just try it…
Who am I?
1) I am a Certified Master Fitness Trainer, NFPT
2) I read & study the “why” behind managing your body
3) Sharing what I learn is fun for me

3.  So you think losing weight is hard?
• It’s not as hard as you think. You just need to begin
making small shifts in what you do today.
• The secret has been out there all along. You just have to
be willing to make the small changes.
• You just need to know
• When to eat
• When not to eat
• How to make a few small shifts
SHHH, IT’S A SECRET….

4.  Eat every 3 hours (or as close to it as you can get)
• Why? A constant flow of food speeds your metabolism
• Starving yourself will only defeat your goal
• This may go against everything you think is right, but believe me
when I say- EAT LESS, MORE OFTEN. Do NOT starve your body!
 Eat 5-7 Small Meals Throughout the Day
• Small= 250-300 calories per meal
• We will discuss the type of food later, but for now get used to eating
small portions 5-7 times a day.
• Eat 5-7 Small Meals Throughout
• **Don’t forget breakfast!!!
Step 2: When to Eat

5.  Do Not Eat After 7pm
• The why: Your metabolism starts at it’s highest rate early in
the morning & is at is slowest late in the day
• If you eat late at night, it will take your body all night to
process that food (plus some)
• Ever hear of “morning abs”? You belly is flatter in the morning because it
has processed the food throughout the night.
Step 2: When Not to Eat
 NO FAST FOOD…NONE… NADA…ZERO…
 But but but… salad is at fast food restaurants… NO BUTS… you want salad..
Go buy a head of lettuce.

6.  Drink Water- Try for 1 gallon/day
• Cut out all other drinks (just to keep it simple)
• Green Tea/Black coffee are acceptable in small quantities
• ***BUT do not add to it. Sugar & Sweeteners will only hurt your objective
• If you have to have liquor (stick with 1 small glass of red wine)
 Leave the saltshaker in the cupboard/on the table
 A lot foods that are prepared already have salt added
 Your water (if you drink from the tap) generally has salt added. This makes you
retain water. Your body requires some, but not the amounts you are used to. Food
may be bland at first. Give it 2 weeks and your taste buds will adapt!
Step 3: Small Shifts

7.  Refrain from sugary snacks, aka candy, cookies, cake
You will survive, I promise.
 And…. The Last small step of the week…
• Bread.. You love it, I love it.. If you eat it, limit it to a piece of toast at
breakfast (wheat that is).
If you follow these small steps for the week, you will lose the first 5-10
pounds
Why Not Try It???
Step 3: Small Shifts