The advantage of my system named “The Weight Balance” is that you can apply it at once after getting it. Visit: http://weightlosster.com

2. Content
Introduction
My story
«Slim fast»
New quality of life
Stages
The first stage
The second stage
The breakfast
The dinner
The supper
The third stage
3
4
5
6
7
8
11
12
13
15
17

3. You will begin to lose extra pounds starting from the
very first days of my system application.
During the first stage your weight loss will average
from 0.5 to 1 pound (200 - 400 g) per day.
Yet keep in mind that as you get closer to your normal
physiological weight the rate of your weight loss will
slow down.
It took me about about 5 months to shed 100 pounds
and become wonderfully fit.
There is only one guarantee - if you comply with all
the rules of my system, you will inevitably end up
with some very good results!
3

4. For 10 years I’ve tried almost every known method
of slimming which many didn’t work for me before I
got motivated to make up my own system which has
changed not only my body but my whole life. Over the
10 years, my weight changed drastically from 150 kg
(331 lb) to 90 kg (198 lb).
And only my natural stubbornness led me to my
goal - live a normal healthy life. This system is for a
reasonable, thoughtful reader, who’s not looking for
one more «wonderful» diet, but wants to clean up his
or her body once and forever.
This system is for a reasonable, thoughtful reader,
who’s not looking for one more «wonderful» diet, but
wants to clean up his or her body once and forever.
4

5. 5
«Slim fast»,
«Slimming pills»
- here are the most
popular words in
Google search. When
there’s a demand,
there’s always offer.
Tons of superfast
systems and super-fat-
burning pills for any
taste. You lose weight
in three weeks and
in a week or two you
return to your previous
weight, if not more. But
the phrases «slim the
right way» and «slim
for a long time» are
much rarer.
Every natural process
including slimming
requires a certain
amount of time, which can’t be speeded up. For example,
if you sow carrots in your kitchen-garden, you don’t dig
it up every three days, hoping to see a big harvest. You
know that carrots grow in 2-3 months and patiently care
for it. Weight normalization is pretty much alike.

6. 6
My system, The Weight Balance, will help you solve the
excessive weight problem once and forever and get a
new quality of life.
Begin to lose weight from the
first days of using the system
Save your time and get the
knowledge which can be trusted
Make your physical shape and
health better
Get a new, bright and full life
Save your money, which can
be spent on the treatment of
diseases connected with obesity
Raise your social and work status

7. 7
If you have decided strongly, you’ll
need persistence and willpower to
follow my system.
A detailed description of the system
is given in my main book named
The Weight Balance. You’ll get any
information you need about the
nutrition, physical activity, motivation,
features, secrets and «underwater
stones» on the way to slimming.
Everyday schedule according to The
Weight Balance system
Here is given the shortest description, but it’s enough
to begin the slimming process.
The system consists of three stages:
Turn - goes on for 2-3 weeks, but no more!
Speeding up - continues till
your weight is normal
Holding the balance -
solidifying the result for
the whole life

8. 8
The first stage
1) In the morning you should go to the
toilet, then weigh yourself and make a
graphic of weight changing by days.
2) Drink a glass of water.
3) Drink one ampoule of L-carnitine
- 1500 mg (it’s sold in sport nutrition
shops).
4) Go for a walk. The pace of walking
should be moderate, without dyspnea so
that you can talk freely. You should walk
on your limit, but not suffocate. You may
drink water whenever you want! While
walking on the street, you can speed up
and slow down. Walking is necessary!
5) After the morning (or evening)
walk, you should drink the second
ampule of L-carnitine.
During 1 hour before the walk and
1.5 hours after it, you shouldn’t eat
anything.
But water is unlimited!

9. 9
7) After 1.5 hours after the walk, you should
have breakfast. For breakfast, drink a glass
of (200 g) of any sour milk product, which
contains living bifidobacteria without aromatic additives.
Eat a handful of cedar nuts (if you aren’t allergic to it),
which can be held in a clutched fist, and two or three big
spoons of bran. During breakfast, you should take one
capsule of any vitamin-mineral complex with the GMP
classification.
8) Before 18.00, evenly during the remaining time,
eat 2-4 large apples of any shape and color, or, as an
alternative, 2 large grapefruits.
9) From 18.00 you may eat unlimited amounts of any
raw vegetables, except carrots and beetroots, at any
time (even till night).

10. 10
During this time, you can eat some salad from fresh
vegetables with one spoon of unrefined olive oil and
two big spoons of fat-free cottage cheese. You may add
vinegar and any spices (preferably tur-meric) if you wish.
After the light, supper taketakes one capsule of Q-10
coenzyme and one pill of the vitamin-mineral complex.
This complex of vitamins and minerals should be taken
during all two weeks of the first stage.
11) While eating the salad, you may allow yourself a
glass of dry red or white wine.
12) Before going to sleep, eat two boiled egg, whites.
You may eat them with salt, pepper, and vegetables.
After two or three weeks in
such regime, you should go to
the second stage.
Depending on your
physiological features you can
lose from 2 to 7 kg during this
stage.
10) In the interval from 18.00
till 22.00 you should have supper.

11. 11
The second stage
1) In the morning you should go to the toilet and weigh
yourself (continue reading the graphic of slimming).
2) After this, drink a glass of ordinary water without
gas.
3) Drink one pill of L-carnitine (1500 mg) and go to
the morning walk.
4) Move as always in the aerobic regime, watching your
breath, during 40-70 minutes. The longer the better!
5) When you return home, drink one more pill of
L-carnitine and don’t eat anything for 1.5 hours.
But water is always allowed!

12. 12
The breakfast
The first breakfast should consist of
protein isolate cocktail and bran or
cellulose. The amount of protein isolate
is counted, strictly depending on your
personal minimum of everyday protein
need.
If you can’t buy pure protein in the form
of protein isolate, increase the portion
of protein dinner (cottage cheese, fish
or meat) depending on the amount of
protein needed and break it
into 2 meals.
In approximately 1 hour
after the intake of protein
isolate, you should eat,
chew thoroughly, 8 almond
nuts and a handful of bran,
and then drink a glass of
any fat-free kefir or yogurt.
Take one capsule (pill) of a
vitamin-mineral complex of
GMP classification.
Fruits can be eaten after
an hour since you have
breakfast, or at once after
the protein isolate.

13. 13
The dinner
During the first two
daysofthesecondstage,
you should eat cottage
cheese for dinner. It
should be in amounts of
180-200 g and have 0.7%
fat. It can be combined
with vegetables and
greenery. If you use
cottage cheese with 0% fat, you may add 3 dried apricots,
prunes or 2 figs. But then the number of fruits in your
daily ration are decreased at least to the half.
From the third day, you should change cottage cheese
to fish, preferably of fatty breeds, such as salmon or
trout. 180 g of ready product is enough. The fish could
sometimes be changed to similar portions of seafood
(shrimp, squids). You should have 3 fish days every week.
After the fish, days begin the meat ones: up to 250 g
white chicken meat without skin (chicken breast).
You can measure the exact amount of meat and fish
according to your norms of daily proteins, fats and
carbohydrates consumption.
The time of dinner is defined by your own need and
not by a certain time.
Sometimes chicken can be substituted for rabbit meat,
fat-free beef or veal.

14. 14
You should have 2 meat days every week.
From the second week, you may define the order of
protein intake by yourself, shuffling fish, meat and
cottage cheese days as cards. The main thing is to
keep the general proportion: 2 cottage cheese days, 3
fish and 3 meat ones.
During the second stage, you may, as earlier, eat up
to 400 g of any fruits, except grapes, oranges, and
bananas. Fruits can be eaten after an hour since
breakfast or at once after the protein isolate. You need
to distribute them evenly during the day until 18.00.
You should eat fruits not earlier than half an hour
before the protein dinner.
It’s desirable (but not necessary) to drink 1.5-2 l of
water. Tea and coffee are not counted.

15. 15
The supper
You may choose:
1. The salad made of any raw vegetables, known from
the first stage.
2. The salad can be substituted by hot supper. Stewed
broccoli (up to 250 g of ready product), cooked with
one tablespoon of unrefined sunflower oil.
Along with the salad or stewed vegetables, it’s desirable
(but not necessary) to drink a glass (100-150 g) of dry
red or white wine.
After the light supper, you should take one capsule of
Q10 for increasing the skin elasticity.
Before going to sleep, eat 2 boiled egg whites. Without
yolks! You can add to them vegetables and spices,
according to your taste.

16. 16
If during the first half of the second stage your weight
hasn’t stopped, it means that everything is going alright
and the metabolism began to reconstruct itself. If the
weight has stopped or begun to grow constantly, you
need to correct your ration. And to work over your
mistakes. It’s described in details in my book.
You must strictly follow the rules of the second stage
till the excessive fat mass decreases to 90%. Then, you
should systematically add strength loads, combining
them with aerobic ones.
For regaining of the muscle tones and body shaping you
should alternate aerobic training (any kind of walking)
with strength ones and add exercises for arms, spine,
legs, press, waist, and chest.
If you add strength exercises, you should change your
ration and include cereals in it. They must be eaten
only at the end of the second stage, during the days of
strength exercises.
Youcanreadabouttheimportanceofstrengthexercises
and their right usage in my book or certain sections of
the site.

17. 17
The third stage
Duration: from one to 1.5 years.
The golden proportion of proteins, fats, and
carbohydrates.
Now you’ve learned to eat and understand which
products and how many of them you should consume.
Try to follow the golden proportion of proteins, fats,
and carbohydrates for keeping your normal weight.
The proportion is measured on the basis of your normal
weight and is calculated very simply!
Daily consumption:
Proteins
Fats
Carbohydrates
your normal weight,
multiplied by 1-2, in grams
your normal weight,
multiplied by 0,.5-1, in grams
your normal weight,
multiplied by 1,.5-2,.5 in grams

18. 18
The example of daily intake of proteins,
fats, and carbohydrates with normal
weight 100 kg:
Proteins: 100x2=200 200 g
Fats: 100x1=100 g
Carbohydrates: 100x2, 5=250 250 g
Nota bene!
Don’t take the excess daily amount of fats and
carbohydrates.
Perfectly, animal proteins should make up 30% of all
the proteins, and plant ones - 70%. With such proportion,
proteins are absorbed by your organism maximally.
You should avoid fast carbohydrates - everything sweet
and flour. The main sources of carbohydrates are cereals
and vegetables.
During the second stage,
you’ll learn to define
needed amounts and
proportions with the
naked eye, and it’ll be
completely easy for
you to follow these
recommendations.

19. I wish you good luck. Now the fact that
I’ve lost weight myself some time ago
doesn’t mat-ter to me as much as the fact
that I know how you can do it.
More detailed and full information can be
found in my books:
The Weight Balance
The Weight Balance walking
The Weight Balance with fun
The Weight Balance nordicNordic walking
Dmitrii Sh.