A Simple Plan To Create The New You

Introduction ..................................................................................... 5
Why Do You Want To Lose Weight? .............................................. 8
Other Reasons Why You May Want To Lose Weight ...................................... 10
Does Your Weight Have Emotional Control Over You? ............. 11
Health Issues................................................................................................... 12
The Difference Between Being Overweight And Obese. ............ 14
How Did You Get Here? ................................................................ 14
Why We Eat ................................................................................ 16
Emotional Hunger ............................................................................................ 16
Boredom Eating ................................................. Error! Bookmark not defined.
Mistaken Hunger ............................................................................................. 17
Medications ..................................................................................................... 18
The Diets That Lead Us Here. ....................................................... 20
Fad Diets ........................................................................................ 21
10 Signs A Diet Is A Fad ................................................................................. 22
The Four Basic Food Groups: ...................................................... 23
Grains ................................................................ Error! Bookmark not defined.
Dairy .................................................................. Error! Bookmark not defined.
Fruits and Vegetables ..................................................................................... 24
Meat .................................................................. Error! Bookmark not defined.
The Recommended Daily Servings For A Balanced Diet ........... 25
A Closer Look At Fad Diets ................. Error! Bookmark not defined.
The Atkins Diet .................................................. Error! Bookmark not defined.
Low Carbohydrate Diets – Why They Are Bad For You .............. 27
Diets Low In Fat .................................... Error! Bookmark not defined.
Bad fats ........................................................................................................... 29
Good Fats ......................................................... Error! Bookmark not defined.
Popular Programs - Weight Watchers and Jenny Craig ............. 30
What Draws Us To These Diets? .................................................. 31
Factors Affecting How We Lose Weight ...................................... 31
What We Eat – Our Calorie Consumption ....................................................... 32
Why We Gain Weight .................................................................... 33
Here’s How You Increase Your Metabolism ................................ 34
Other Factors Affecting How You Lose Weight – How You Eat .............. 34
Your Genetics And Your Metabolism. ............................... 35
How To Dump The Weight For Good This Time. ......................... 37
Inches or Pounds? ........................................................................ 37
Starting Point – The Importance Of A Goal ................................. 39
3
Creating Realistic Weight Loss Goals. ........................................ 41
Getting Very Detailed And Specific - A Little More Explanation 43
Watching What You Eat – Keeping Tabs On Those Calories ..... 43
What Exactly Is a Calorie? .............................................................................. 44
Monitoring Your Calories ................................................................................. 44
The Number Of Calories You Consume ....................................... 45
Keeping Tabs On Your Calories ................................................... 47
The Food We Eat ........................................................................... 48
Good Fat vs. Bad Fat .................................................................... 48
Foods High In Fat – What To Watch For ......................................................... 48
Carbohydrates Or “Carbs” ........................................................... 50
Simple Carbohydrates ..................................................................................... 51
Examples of simple carbohydrates: ...................................................................................... 51
Complex Carbohydrates ............................................................... 52
Examples of complex carbohydrates: ................................................................................... 52
We Have All Of This Knowledge – Now What? ........................... 53
Some things to remember when creating your eating plan: ............................ 53
Getting Physical ............................................................................ 54
Exercise In Your Life ..................................................................... 56
Exercise And Its Far Reaching Benefits ...................................... 57
Types Of Exercise ......................................................................... 58
Finding An Exercise Program That Is Right For You.................. 62
Your Personal Weight Loss Plan ................................................. 65
Exercise As Part Of Your Weight Loss Plan ............................... 66
Eating Plan ..................................................................................... 67
To Achieve Your Weight Loss Goal….......................................... 69
Conclusion: ................................................................................... 70
Recap: ............................................................................................ 71
APPENDIX: Vitamins and Minerals .............................................. 74