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due to the rapidlychanging nature ofthe Internet.
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Table Of Contents
Foreword

4. Chapter 1:
Weight Loss Resolution Basics
Chapter 2:
Use Walks
Chapter 3:
Use Fruits Rich in Vitamin C
Chapter 4:
Switch Out Trans Fats for Healthier Fats
Chapter 5:
Reprogram Your Mind About Portion Sizes
Chapter 6:
Change Your Mind About Salt and Use Fresh Herbs
Chapter 7:
Change Your View About Whole Grains
Chapter 8: Don’t Forget Water
Chapter 9:
Use Affirmations To Stay On Course
Chapter 10:
The Benefits of Maintaining a Healthy Weight
Foreword

5. There aretons of reasons why obese or overweight peopletry to lose
weight. Somewant to be healthier, to feel and look better whileothers
want to have more energyto accomplish their dailytasks.
No matter what thereasonis, healthyweight management and
successful weight loss depend on sensible goals aswell as expectations.
If you set goals for yourself, it is not impossibletomeetthem and have
the chancetomaintain your weight.
Anyone can lose weight effectively. Get to know all your needed
information here.
Successful Weight Loss
Chapter 1:
Weight Loss Resolutions Basics
Synopsis

6. Weight loss is the term that is on many people’s minds. Someneed itfor
medicalreasons and others for aesthetic purposes.
Whilethere are manysolutions availablein today’smarket and advicecan
be found easily over the internet, achieving weightloss goals is totally a
different matter. Peoplestruggleto lose weight mainly becauseof wrong
expectationand misguidancedue to thedifferent product marketing.
Before you rush and start on your weight loss plan, consider the
weight loss basicsfirst.
The Basics of Weight Loss
Decreasing one’s pounds is one aspect of an effectiveand successful
weight loss. Thisis the mainidea that everyone canrelateto. It is also
measurableand canbring visibleresults. The words “weight loss” convey
these notions.
Losing weight revolves on various importantaspects including
restoring and improving one’s health, staying on the tracktoachieveall
your weight loss goals, and transforming and keeping a leaner body. For
you to achievesuccessfulweight loss, you have to keep in mind the
weight loss basic principles. These include the following:
• Lose fat
• Staymotivated
• Gainmuscle

7. In order for you to be successful, you have to takenote that you needto
makeextra effort as there’s no shortcut inshedding those unwanted
pounds of yours.
Lose Fat: Diets Can Help You
Eating correct and healthybalanced diet is importantwhenlosing
weight. Choose and follow a diet that is rich in fiber and proteinandlow
in refined carbohydrates.
Once you have increased your intake of fiber and protein, you will lose
your weight graduallyand your strong muscleswill develop. Also,ifyou
consumeless refined carbohydrates, you get rid of piling calories, which
don’t provide the needed nutrients of your body.
Gain Muscles: Do Some Workouts
When losing weight, gaining musclecanhelp. It is becausefat will be
burned to provide you the right you the right energyin which muscles
requirein staying alive. It’s interesting tonote that a pound of fat
requiresonly threecalorieswhile a pound of muscleneeds 75-150
caloriesevery day to work. Therefore, if you want to see results when
losing weight, it’simperative that you do workouts.

8. You canconsider any exercisesor workouts. But, anaerobic and aerobic
exercisesareessential for your body to work harder. For better results,
alter your exercise routines tomaintain the stimulationofyour body.
Some consider weight loss programsjust todo workouts. There are even
others who enroll to a gym class. You don’t need to spend a hugeamount
of money when doing workouts. You cando workouts at yourhome. Just
choose those exercisesthat will not requiregym equipment.
When doing workouts, take it seriously and stick on your plan. Learnto
be motivated. Exercisingregularlywith consistency and
commitment is a must. Do not make mistakes and expect for quick
results like most people do. You have to take note that it also takes
time to see results.
Staying Motivated
It is vital to accept that weight lossdoes not happenquickly. Losing
weight is a journeyin which you need to monitor your progress. With
this, you will be able to see results while being motivated with your plan.
Losing weight maybe easy for some becauseof using magic pills. But,if
you want to improveyour overall health and maintaina healthy weight,
then stay motivated and get going as thiscanmake a difference.
Chapter 2:

9. Use Walks
Synopsis
Anyone can be able to lose weight depending on theintensityand
durationof their walking as well as their diet. That is the reasonwhy
many expertsadvised overweight people to use walks as thiscan be a
great part of their weight loss journey. However, thisdoes not mean that
you need to stop eating a healthy balanced diet. You still need tostickto
your weight loss plan. Walking isjust a bonus for those who want to see
results in no time.
Walking As a Bonus to Your Weight Loss Journey
Some people say that physicalactivitieslikewalking are not important
when trying to lose weight. But, thetruth is, using walksfor your
weight loss can help you arrived at your desired results.
If you consider adding 30 minutesof brisk walking to your daily
activity, you would burn about 150 caloriesdaily. For you to lose a
pound every week, you need to get rid of 500 calorieseach day. Of
course, themore you spend your timewalking and the quicker your
paceis, you will be able toburn more calories.
In order for you to be successful to lose weight through walking, you
need to maintaintheintensityof your exerciseat a vigorousor moderate
level. When it comes to weight loss, the longer you walk orthemore
intense you walking exerciseis, the morecalories you’ll burn. However,
you have to take note that balanceis essential.

10. If you are new to physicalactivityand regular exercise, you canstart at a
low intensityand increaseit gradually. Once you have succeededin
losing weight, you should not remove your walking exercisesin your
daily routineas thiswill help you maintainyour weight. Asa matter of
fact, studiesshowed that people who are maintaining theirweight for
long term alwaysconsider regular walks. So, keep on walking and
ensure to follow a healthybalanced diet.
Guide On How to Use Walking For Your Weight Loss
As mentioned earlier, walking alone will not help you lose weight
successfully. You still need to consider eating a healthy diet as thiscan
let you achieve all your weight loss goals.
Most people who are trying tolose weight find it hard to stay on the
course. Through thisguide, you will be motivated inlosing weight.
• Keep Track on Your Diet
The best key for you to avoid overeating is to keep on trackon what
you areeating. It mayseem to be a simple task, but managingyour
diet can be challenging. If you don’t want to ruinyour weight loss
goals, then createa record of what you eat or drink. Keeping a
record of the caloriesof your foods canalso be a good idea. In this
way, you will be able to maintainyour weight.

11. • Measure Your Walks
There aredifferent ways to monitor your walks or how far youhave
walked. Tracking distancewillallow you to compare routesand
canassist you in increasing your distancethat can also let you
burnmore calories, which is crucialifyou’re walking to shed extra
pounds of yours.
• Keep a Walking Log
Keeping a walking log is also important likehaving a food log. This
will help you to bemotivated inlosing weight. Other thanthat, your
walking log will allow you to trackyour progressas you gradually
increase theintensityof your walks.
Chapter 3:
Use Fruits Rich in Vitamin C
Synopsis
Recent studiessuggeststhat you will be more successful with your weight
loss if you will eat more fresh citrusand some vegetables and fruitsthat
are rich in VitaminC. It does not meanthat VitaminCis the new wonder
drug for weight loss, but expertshave discovered thatconsumingan
insufficient amount ofVitaminmayhinder one to lose weight.

12. Getting to Know More about Vitamin C
VitaminCis not just helpful in fighting colds. If you need to lose weight
for whatever reasons, this vitamincanhelp you. Did you knowthat fruits
that are high in Vitamin Ccanlet you burnmore fats?
What Is Vitamin C?
Vitamin C is also referred to as an ascorbic acid. It’s a water-soluble
vitamin with an antioxidant function in one’s body. This just means
that thisneutralizes free radicals, which cancausedamage tocells.
Vitaminsthatarewater-solublearenot stored in one’s body. With this,
you need to consider taking a fresh supply of these every day.
Otherwise, you will be at risk of developing a deficiencythat canleadto
some health issues over time. Unfortunately, one’s body does not have
the capabilityofproducing VitaminC. So, it is importantto ensure that
you takethis nutrient adequately.
Vitamin C and Weight Loss
If you consider juicing recipes for your weight loss, you will get resultsif
you will includefruitsthat are rich in Vitamin C.
Researchersaresearching for fruitsand vegetables rich in VitaminC
that canincreaseyour rateof burning fatsduring exercise. So, eat some
and use them for your juicing recipes.

13. You canconsider any fruitsthat are rich in VitaminC. If you don’t have
any idea which one is best suited on your weight loss journey, then ask
for assistancefrom experts. Also, if you have allergieson some fruits,
better consult your physicianand ask for anadviceabouttherightfruits
that you can use.
Chapter 4:
Switch Out Trans Fat For Healthier Fats
Synopsis
For several years, doctorsand nutrientshave preached that low-fat
dietsis the best key to successful weight loss, preventing health
problems, and managing cholesterol.
That is why it is essentialfor you to have ideasabout switching out
transfat (bad fat) to healthier fat. It is becausebad fats canincrease
your health riskswhile good fats canprotect your overall health
condition. In fact, healthier fatsare importanttoemotionaland
physicalhealth.
Eliminate Trans Fats From Your Diet
Trans fats are normalfat molecules that have been twisted aswell as
deformed during a process, which is called hydrogenation. In this
process, liquid vegetableoil is combined and heated with hydrogen gas.
Partially, vegetableoils that arehydrogenated will makethem less likely
to spoil and more stable, which is good for all food manufacturersand

14. not a good thing for you especially if you are maintaining a healthy
weight.
Transfats arenot healthy. Even a small amount of them is unhealthy.
The reason behind it is that these fatscontributetoseveral major health
problemslike cancer and heart disease.
Trans Fats Sources
When talking about transfats, manypeople thinkof margarine. Well,it is
true that there areseveral margarinesthat areloaded with these fats.
However, themainsource of trans fatsin the Westerndiets comes from
snack foods and commercially-preparedbaked foods.
• Baked Goods – crackers, cookies, pizza dough, pie crusts,
muffins, and other breads including hamburger buns.
• Snack Foods – corn, candy, tortilla chips, potato, microwaveor
packaged popcorn.
• Fried Foods – French fries, chicken nuggets, hard taco shells,
doughnuts, and fried chicken.
• Pre-Mixed Products –pancake mix, chocolate drink mix,
and cake mix.
• Solid Fats – semi-solid vegetableshortening and stick
margarine.
Be a Trans Fat Detective

15. When shopping for your monthly or weekly foods, alwaysconsider
reading thelabels and checkout if there is a presenceof transfatsinthe
ingredients. Therearesome foods that comewith no transfats label,
their ingredients might bea suspect.
When it comes to purchasing margarine, choosetheversions like soft-
tub and ensure that theproductscomewith zero gramsof this bad fat. If
you areused to eating out, set aside biscuits, somebaked foods and fried
foods. Avoid these foods unless your chosen restaurant doesnot use
transfat when preparing their meals. In additiontothat, ask thecounter
person or server of what type of oil used to cook the foods. If they will
use transfats, you canask them toprepare your foods with olive oil
instead.
If you to get rid of transfatssuccessfully, avoiding fast food is one ofthe
thingsthat you need to do. Most statesdon’t have labeling regulations
for fast foods. In fact, thiscan advertised ascholesterol- free if the foods
are cooked in vegetable oil.
How to Choose Healthy Fats
With thenumerous sourcesof dietaryfats, the optionscanbe confusing.
But, the bottom line is to gowith the good fats, which willoffer you tons of
weight loss and health benefits.

16. If you’re concerned about the health of your heart or your weight,
instead of avoiding fat on your diet, try to replace the bad fats like
trans fats with healthier fats. This just means that you will need to
replace some of your meat with legumes and beans with the use of
olive oil.
• Eliminate Trans Fats from Your Diet. If you are going to a
grocerystore, always checkthe labels for you to know the amount
of transfatsof what you are going to eat. Plus, limit fastfood.
• Limit Your Intake of Bad Fats Like Saturated Fats. You can
limit saturated fatsthrough cuttingbackfull-fat dairy products
and red meat. Thebest alternativefor red meat is fish,beans, nuts,
and fish if possible. Moreover, switch to low fat versions of milk or
full-fat dairyfoods.
• Consider Eating Omega-3 Daily. Thebest sourcesof Omega-
3 arewalnuts, fish, canola oil, soybean oil, ground flaxseeds, and
flaxseed oil.
How Much Fat is Too Much?
The amount of fat that istoo much for maintaining a healthyweight
depends on your weight, age, lifestyle, and your overall health
condition. So, if you don’t know how you will measureyour fat intake,
talk to some expertsor makeyour own personalized fat limit. With this,
you will not be able to limit yourself, but also you will be reducedbad fats
graduallywithout theneed to consider other ways. Plus, this can lead you
the path of taking healthier fats.

17. Transfats arenot just one of the bad fatsthat you should avoid when
losing weight. Saturated fatsarealso a kind of fat, which arefound in
variousanimalproducts. Reducing thisbad fat canalso let you achieve
weight loss goals effectively.
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