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"Winning the Weight-Loss Battle Statement of Rights You may sell this book for profit or you may give it away or use it as a bonus. You may NOT change it in any way without written permission. Copyright Message PLR Obtained by White Dove Books http://www.whitedovebooks.co.uk ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 1 Disclaimer Reasonable care has been taken to ensure that the information presented in this book is accurate. However, the reader should understand that the information provided does not constitute legal, medical or professional advice of any kind. No Liability: this product is supplied “as is” and without warranties. All warranties, express or implied, are hereby disclaimed. Use of this product constitutes acceptance of the “No Liability” policy. If you do not agree with this policy, you are not permitted to use or distribute this product. White Dove Books, its employees, associates, distributors, agents and affiliates shall not be liable for any losses or damages whatsoever (including, without limitation, consequential loss or damage) directly or indirectly arising from the use of this product. ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 2 Contents Contents .......................................................................................... 3 Weight Loss Basics......................................................................... 4 Weight Loss and Metabolism ......................................................... 7 Low Fat Weight Loss Diets........................................................... 10 South Beach Diet an Overview..................................................... 13 The Gi Weight Loss Diet .............................................................. 17 The High Fiber Diet...................................................................... 20 The Traffic Light Weight Loss Diet.............................................. 23 Weight Loss An Apple A Day ....................................................... 26 Weight Watchers A Diet System ................................................... 30 Weight Loss The Atkins Diet........................................................ 33 Weight Loss through Hypnosis..................................................... 36 ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 3 Weight Loss Basics Although there are an ever-growing number of diet books, plans and groups, many people just want to achieve weight loss by sensible healthy eating, rather than following a particular fad or fashion. But where to start your weight loss program? Well, the most basic and probably one of the best guides that you have, is your own common sense. Most dieters these days have already amassed enough information about what is and isn't good for weight loss, to be able to decide whether or not a particular food is healthy, or is likely to help, hinder or otherwise affect their diet. Very often it all comes down to a matter of balance. You know that there are certain things that, unless you have particular medical problems, are generally thought to be good foods that can help you to be healthier and lose those extra pounds. Most dieticians would agree that eating good portions of fresh fruit and vegetables every day is going to be good for you. Also unless you are on a low carb weight loss diet wholegrain foods such as ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 4 pasta, whole grain bread and rice are usually accepted as being beneficial, both generally and for weight loss. These days drinking is also very much in focus for those who wish to achieve both weight loss and a benefit to their health. It is generally thought that too much alcohol is not a good and may bring about a variety of health problems, although small amounts may not be a bad thing. Water, especially spring water, is thought by many nutritionists to be very beneficial to the health and there are some who say that it can also be helpful to those who are concerned about weight loss. Some encourage drinking water before meals as this can take the edge from the hunger and will let the dieter have smaller meals without feeling as though they haven’t had enough. Lean meat and fish and also the occasional portion of oily fish such as salmon, are another group of foods that are usually thought to be beneficial to weight loss and general health. And also seeds, pulses and many dieticians recommend nuts as being beneficial. There are, of course, many foods that are not generally recommended by dieticians as be effective for weight loss, such as ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 5 refined sugar products and many fried and especially deep fried foods, such as French Fries. Although a certain amount of olive oil is recommended by many health professionals. It is of course not just the food that you eat, but the way that you eat it that is thought to have an effect both on your health and your weight loss. Many people skip breakfast but many health professionals believe that this is not a good way, to either start the day, or to achieve any kind of weight loss benefit. Generally it is a matter of good sense and a reasonable knowledge of what foods are good and should be eaten daily and what are not so good and should be eaten only occasionally. Despite having the ability to work out their own diet many still buy the many diet books that are on offer to have a specific plan to work to. Some find that it helps to have it written down so that they know whether to eat a particular food or not. But if you want to there is no reason why you should not be able to decide on a good diet and healthy weight loss plan, although it is always a good idea to check with your doctor before you start a new diet. ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 6 Weight Loss and Metabolism How many times have you asked someone who appears to be eating large amounts of food, but maintaining the figure of an over enthusiastic long distance runner, how they mange it, only to receive the somewhat unlikely reply that it’s just their metabolism? So what do you need to know about metabolism and how can it help you to achieve your weight loss goals? The metabolic rate is simply the rate at which you use up energy as in calories. The higher the metabolic rate the more calories you burn, the better the weight loss. The lower the rate the fewer you burn. This can depend on a number of different factors. Surprisingly and contrary to what appears to be basic logic, eating less can sometimes slow your diet down, or at least it can slow down the amount of weight loss. The thing is that many nutritionists believe that when you eat very small amounts of calories, the body “thinks” that there is not enough food available. So in an afford to conserve the energy that is available it starts to slow the metabolism down, so that it can make the most use of the ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 7 reserves that it has. So it is possible that far from helping your diet, that eating too little can actually slow your weight loss. The theory is that the body will then do everything to conserve the best stores of energy that it has. This means that it is possible that the body will, instead of using up the reserves of fat and making you thinner, actually start to use the muscle tissue and burn this so that it can maintain a reserve. Possibly one way to make sure that this does not happen is to make sure that you are eating enough food to keep you body from believing that it should go into starvation mode. But, at the same time, to control your calorific intake so that you will achieve the weight loss that is suitable for you. There is not an answer that will suit everyone as to how many calories is enough to help with your weight loss. The best way to work out what is best for you is to visit a qualified nutritionist who will be able to tell you the most appropriate amount of calories for your dietary requirements. Although the metabolism can slow when dieting to achieve weight loss it is believed by some that exercise can help. This may help in ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 8 two ways. First the metabolic rate can be higher when exercising and so help to burn off those extra calories and help weight loss. Also exercising so that you gain more muscle can help to burn more calories as it thought that muscle burns calories more quickly than fat. One of the best ways to improve your metabolic rate and at the same time gain more muscle and help weight loss is to do more exercise. This can not only help to burn calories but also to add to the amount of muscle and allow the body to burn the calories more efficiently. ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 9 Low Fat Weight Loss Diets Not as popular now as the more heavily publicized diets such as Atkins, South Beach and The GI diet, low fat diets still have a great deal to recommend them. Although diets based on lowering the amounts of carbohydrates, recommend the intake of a variety of fatty foods, many dietitians have long been of the opinion that a low fat and high fiber diet is the best combination for weight loss and health. There have been many diet books covering the low fat weight loss diet, such as the Rosemary Connelly Diet. This maintained that a very low level of fat together with an increased amount of dietary fiber, as in whole meal bread, pasta and brown rice, would aid weight loss and help you to maintain a satisfactory level. Although a low fat weight loss diet is generally considered to be one of the more sensible diets, you should always consult your doctor before starting a new pattern of eating. One of the easiest ways to start a low fat diet is to cut down on the amount of fried foods that you eat. There are perfectly acceptable alternative ways of cooking most foods that are normally fried. Even French fries ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 10 can be made in the oven, using very small amounts of fat when compared with deep-frying. An easy way to get a good start with a low fat weight loss diet is to buy a steamer. This is a very quick and efficient way of cooking foods, with a minimal loss of vitamins and minerals and is of course very low fat. Steaming is a very good way to cook and can replace a deep fat fryer for some cooking, as well as providing a simple way of cooking many healthy alternatives to bought in convenience meals. Lowering your intake of butter and margarine is another simple way to lower your intake of fat and help weight loss. You don’t even have to change what you eat. You can make a difference by either spreading the butter or margarine very thinly or just leaving it our altogether. Reducing fat in your diet does not have to be complicated and there are some very simple things that you can do to make a difference. When cooking meat it is possible to remove some of the fat before you start cooking and if you also grill the meat instead of frying it, you have removed a substantial amount of fat and possibly helped towards your weight loss goals. ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 11 Cutting down on eating pastry is a good way to help weight loss. Pastry can contain a large amount of fat, so just by choosing a lower fat alternative you can make a difference to your chances of reaching your target. There are some fats that many dieticians believe are good for you, such as olive oil and oily fish and these can be included in a low fat diet. It is really a question of balance. A good low fat weight loss diet can be a very healthy way to lose those extra pounds. Your doctor should be able to provide you with good advice on the best way to choose a diet and how best to make it work for you. ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 12 South Beach Diet an Overview The South Beach weight loss program became very popular in the 1990’s,as a successor to the stringency of the Atkins diet. It was seen by many, as a more healthy and lees obsessive alternative to the low carb regime of Atkins. Although it still encouraged the participant to avoid many cooked and processed carbohydrates. This included many bread pastries and cakes. Also refined carbohydrates such as sugar as in soft drinks and chocolate. The diet was originated by Dr. Arthur Agatston, an American cardiologist. The system does not follow other diets in a single interpretation of itself as “Low fat or” or “low carb”. It seeks to help the dieter to understand how to eat what is good for them, from both groups of foods so that weight loss can be achieved by eating both “good carbs” and “good fats”. The diet is in three very distinct sections, and each one has it’s own particular function's, first part is the stricter of the two and is designed both to give a quick start to the weight loss and also to develop the pattern of eating a healthier, more stable diet. ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 13 In the first part the dieter is encouraged to eat three proper meals a day. But foods such as many cooked carbohydrates are excluded from this, although good portions of lean meat and fish and plenty of fresh vegetables are recommended. This provides a good start to the diet and also eliminates the problem faced by many weight loss systems, hunger. The South Beach Diet ensures that you are not plagued by the hunger pangs that ruin so many weight loss aspirations, by making sure that you have three good meals a day. This is one of the reasons that many people succeed on this diet, where they have failed on others. By making sure that you are not hungry in the early phase of the diet, The south Beach Diet gives you a head start and lessens the chance of a failure due to just being too hungry and all the associated lack of enthusiasm that goes with it. The first part of the South Beach weight loss plan is very limited. Although you will be able to eat three meals a day, the foods that those meals may contain, such as limited carbohydrates reduce the choices available. Part of the thinking behind this is that when the weight loss starts, you will use carbohydrates more efficiently and as such, the need for then will be at a much lower level. ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 14 The second part of the South Beach Diet is slightly less restrictive, in that is allows some carbohydrates and other foods that were disallowed in the fist section, back into the diet. It also allows more dairy foods. Many of the foods that were not allowed in the first section (at least the healthy ones) are allowed in the second part. This is a very good incentive for staying with the program and encourages you towards your weight loss goal, by giving you something to work towards. The second segment is adhered to until you have attained your weight loss target. It is a less strict way of eating, but nevertheless can be effective if followed properly. The third segment of the diet is put into practice after the weight loss has been achieved, This section is to allow you to ease off, without slipping back to old habits and regaining the weight. It also gives what some believe to be a good basis for normal, healthy everyday eating and may help to eliminate the problem of yo-yo dieting. One of the topics that The South Beach Diet does not cover is exercise. Many practitioners consider this to be integral to the notion of weight loss as a route to a healthier lifestyle. This is of ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 15 course is not a barrier to using the diet, as there is a plethora of good information on exercise available, and there is nothing to prevent you from considering this, after checking with your doctor, in conjunction with your South Beach weight loss plan. The South Beach diet is very popular weight loss plan and seems to be maintaining its place on the bookshelves of stores long after its early rush of sales. ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 16 The Gi Weight Loss Diet The Gi plan diet certainly seems to be taking off at the moment. Endorsed by an ever-growing band of celebrities it seems that this is the diet of the moment. But how exactly does the GI weight loss program differ from the other diets on the market and what does GI stand for? The Glycaemic Index weight loss system is based on the fact that some sugar-based carbohydrates affect the glucose levels in the body differently to the more complex starch based carbohydrates. A nutritional expert called Dr. David Jenkins made the claimed discovery, that many sugar-based foods do not greatly affect the sugar levels in the blood, in the early 1980’s. This means, according to the GI diet, that foods that provide a slow delivery of sugar to the body will be helpful to weight loss, in that it will prevent the dieter from feeling the need for energy and so curb hunger and the need to keep on eating. By contrast, foods with a high glycaemic index provide a sudden influx of sugar to the body that gives you energy at first, but then ____________________________________________________________________________________________________________ Winning the Weight-Loss Battle Page 17 leaves you feeling tired and hungry, as the need for more energy kicks in. This leads to the need for more sugar to get the quick rush of glucose to replace the loss of energy, which in turn has the same effect. This constant need for more sugary food means that weight loss is not likely to be achieved. There is a plethora of information about the glycaemic values of different foods for weight loss, so there is no problem in ascertaining the value of anything that you wish to include in your weight loss diet. The general concept of the diet is fairly straightforward. You eat more of the foods with a low GI than you do of the foods with a high GI. This is however not the entirety of the GI weight loss system as it also encourages the dieter to limit their intake of high fat foods, even if they are also low GI foods. This aspect, of course, means that as well as being based on the glycaemic index of a food; the GI diets are also, in part, a low fat diet. The GI weight loss diet is easy to follow if you are eating standard foods that easily recognizable in the GI indexes. The problem is that many foods have different GI’s depending on whether ..."

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