Step 1

Click here to find out how many calories you use in a day – just sitting on your butt, you probably use anywhere from 2500 upwards easily.

Step 2

Eat less calories than you use. By eating 1000 calories less than you use a day you can loose 1lb in 4 days, or 1kg in 9 days!

Thats it, there’s no hardship. Dont stress yourself with carbs/protien/fat etc until you have those first 2 steps going ok. Once you can do the first two you can move on to worrying about the rest.
Contrary to popular belief, weight loss is not that hard, and you DO have the will power and self control. Forget waiting for ‘motivation’, if i waited for motivation i would have never lost anything!
A lot of people looking for weight loss hear the words ‘eat less and exercise more’, but what do they mean? How much less? of what foods? how much exercise? what kinds?

You will learn to understand weight loss, how other diets work, and why others fail.

It will not cost you a cent, nor will i sell you anything. All it takes is for you to spend a few minutes reading.

Liz Q

Calculate your calories by taking your present bodyweight (in lbs) and multiplying it by 7. If you’re not sure what your weight is in pounds, just multiply your weight in KG by 2.205

For example, if you weigh 100kg, that would convert to about 220lb. Multiply that by 7 and you have: 1540cals/day

The 4-3-2-1 Pyramid

4. You must eat 4 servings daily of fruits and vegetables (you should have 2 from fruits and 2 from veg)

1 fruit serving size = 1 cup, 1 medium piece, or 8 ounces

1 vegetable serving size = 1 cup, or 8 ounces

3. You must eat 3 servings of protein daily. You can choose between animal, vegetarian, or low-fat dairy protein.

1 protein serving size = 1 cup, or eight ounces (about the size of your palm)

2. You must eat 2 servings of whole grain.

Serving sizes:

2 slices of bread. Choose a brand with around 45cal per slice.

1 Wholegrain bun or roll

1 cup of cooked barley, brown rice, whole wheat pasta, oat bran, rolled oats, etc

1. The Extras

These are the foods that don’t fit into the other groups eg, fats, oils, spreads, sugar-free desserts, reduced-fat foods, condiments, and sauces

You can have up to 200 calories of these each day.

I would never reccomend this unless you absolutly had to kick a plateau, or need to loose weight for surgery etc (which is why i did it).
Its very hard to stick to, and i had been happily sticking to a 1200 calorie a day diet for 8 months at the time of doing this, and i STILL found it excessivly hard to stick too. On the bright side, im on day 6 now and ive lost 4.5kg/10lb.

It generally seems to deny you:
* All fats
* All Starches
* All Wheat based products
* All Processed foods

SOUP:

• 1 or 2 cans of stewed tomatoes
• 3 plus large green onions
• 1 large can of beef broth (no fat)
• 1 pkg. Lipton Soup mix (chicken noodle)
• 1 bunch of celery
• 2 cans green beans
• 2 lbs. Carrots
• 2 Green Peppers

Season with salt, pepper curry, parsley, if desired, or bouillon, hot or Worcestershire sauce. Cut veggies in small to medium pieces. Cover with water. Boil fast for 10 minutes. Reduce to simmer and continue to cook until veggies are tender.

This soup can be eaten anytime you are hungry during the week. Eat as much as you want, whenever you want. This soup will not add calories. The more you eat, the more you will lose. You may want to fill a thermos in the morning if you will be away during the day.

DRINKS:

• Unsweetened juices
• Tea (also herbal)
• Coffee
• Cranberry juice
• Skim milk
• Water, water, water

DAY ONE

Any fruit (except bananas). Cantaloupes and watermelon are lower in calories than most other fruits. Eat only soup and fruit today.

DAY TWO

All vegetables. Eat until you are stuffed with fresh raw, cooked or canned veggies. Try to eat green leafy veggies and stay away from dry beans, peas or corn. Eat veggies along with the soup. At dinnertime tonight reward yourself with a big baked potato and butter. Don’t eat any fruits through today.

DAY THREE

Eat all the soup, fruit and veggies you want. Do not have a baked potato. If you have eaten as above for three days and not cheated, you should find that you have lost 5-7 pounds.

DAY FOUR

Bananas and skim milk: Eat at least 3 bananas and drink as much milk as you can today, along with the soup. Bananas are high in calories and carbohydrates, as is the milk but on this particular day, your body will need the potassium and carbs. Proteins and calcium to lessen the cravings for sweets.

DAY FIVE

Beef and tomatoes: you may have 10 to 20 ounces (300-550grams) of beef and a can of tomatoes, or as many as 6 tomatoes on this day. Eat the soup at least once today.

DAY SIX

Beef and veggies, eat to your heart’s content of the beef and veggies today. You can even have 2-3 steaks if you like with green leafy veggies but no baked potato. Be sure to eat the soup at least once today.

DAY SEVEN

Brown rice, unsweetened fruit juice and veggies, again, be sure to stuff yourself and eat the soup. You can add cooked veggies to your rice if you wish.

By the end of the 7th day, if you have not cheated on this diet, you should have lost 10 to 17 pounds. If you have lost more than 17 pounds, stay off the diet for two days before resuming the diet again.

This diet is fast. The secret lies within the principle that you will burn more calories than you take in. It will flush your system of impurities and give you a feeling of well-being. This diet does not lend itself to drinking any alcoholic beverages at any time. Because of the fat build-up in your system. Go off the diet at least 14 hours before any intake of alcohol.

Due to the variety of digestive systems in individuals, this diet will affect everyone differently. After day three, you will have more energy than when you began, if you do not cheat. After being on the diet for several days, you will find that your bowel movements have changed. Eat a cup of bran or fiber. Although you can have black coffee with this diet, you may find that you don’t need caffeine after the third day.

The basic fat burning soup can be eaten anytime you feel hungry during the seven days. Eat as much as you wish. Remember the more you eat, the more you will lose. You can eat broiled, boiled or baked chicken instead of the beef. Absolutely no skin on the chicken. If you prefer, you can substitute broiled fish for the beef on only one of the beef days. You need the high protein in the beef for the other days.

Continue on the diet as long as you wish and feel the difference both mentally and physically.

DO NOT – DO NOT

No bread, alcohol, carbonated drinks (including diet drinks). Remember, absolutely no fried foods.

DO – DO – DO – DO

Drink plenty – at least 6 to 8 glasses – of water a day, as well as any combination of the following beverages: black coffee, unsweetened fruit drinks, cranberry juice and skim milk.

This diet comes from the Sacred Heart Memorial Hospital that is used for overweight heart patients in order to lose weight rapidly, usually prior to surgery.

Here is an article that explains more.

1. Skin is incredibly elastic. Just look at what women go through during pregnancy. Skin has the ability to expand and contract to a remarkable degree.

2. Elasticity of skin tends to decrease with age. Wrinkling and loss of elasticity is partly the consequence of aging (genetic factors) and also a result of environmental factors such as oxidative stress, excessive sun exposure, and nutritional deficiency. The environmental parts you can fix, the genetics and age part, you cannot. Advice: Get moving and change the things you have control over… Be realistic and don’t worry about those things you don’t have control over.

3. How much your skin will return to its former tautness depends partly on age.The older you get, the more an extremely large weight loss can leave loose skin that will not return to normal

4. How long you carry extra weight has a lot to do with how much the skin will become taut after the weight loss: For example, compare a 9 month pregnancy with 9 years carrying 100 excess pounds.

5. How much weight was carried has a lot to do with how much the skin will resume a tight appearance. Your skin can only be stretched so much and be expected to “snap back” one hundred percent.

6. How fast the weight was gained also has a lot to do with how much the skin will resume a tight appearance. Your skin can only be stretched so quickly and be expected to “snap back.”

7. How fast weight is lost also has a lot to do with how much the skin will tighten up. Rapid weight loss doesn’t allow the skin time to slowly resume to normal. (yet another reason to lose fat slowly; 1 to 2 pounds per week, 3 pounds at the most if you have a lot of weight to lose, and even then, only if you are measuring body fat and you’re certain it’s fat you’re losing, not lean tissue).

8. There are exceptions to all of the above; i.e, people who gained and then lost incredible amounts of weight quickly at age 50 or 60, and their skin returned 100% to normal.

9. There are many creams advertised as having the ability to restore the tightness of your skin. None work — at least not permanently and measurably — and especially if you have a lot of loose skin. Don’t waste your money.

10. If you’re considering surgical skin removal, consult a physician for advice because this is not a minor operation, but keep in mind that your plastic surgeon may be making his BMW payments with your abdominoplasty money. (Surgery may be recommended in situations where it’s not 100% necessary). Surgery should be left as the ABSOLUTE FINAL option in extreme cases.

11. Give your skin time. Your skin will get tighter as your body fat gets lower. I’ve seen and heard of many cases where the skin gradually tightened up, at least partially, after a one or two year period where the weight loss was maintained and exercise continued.

12. Know your body fat percentage before even THINKING about surgery. Loose skin is one thing, but still having body fat is another. Be honest with yourself and do that by taking your body fat measurement. This can be done with skinfold calipers or a variety of other devices (calipers might not be the best method if you have large folds of loose skin. Look into impedance analysis, underwater weighing, DEXA or Bod Pod).

Suppose for example, a man drops from 35% body fat all the way down to 20%. He should be congratulated, but I would tell him, “Don’t bitch about loose skin, your body fat is still high. Press onward and keep getting leaner.”

Average body fat for men is in the mid teens (16% or so) Good body fat for men is 10-12%, and single digits is extremely lean (men shouldn’t expect to look “ripped” with 100% tight skin on the abs unless they have single digit body fat, and women low teens).

Except in extreme cases, you are very unlikely to see someone with loose skin who has very low body fat. It’s quite remarkable how much your skin can tighten up and literally start to “cling” to your abdominal muscles once your body fat goes from “average” to “excellent.” Someone with legitimate single digit body fat and a ton of loose skin is a rare sight.

So… the key to getting tighter skin is to lose more body fat, up to the point where your body composition rating is BETTER than average (in the “good” to “great” category, not just “okay”). Only AFTER you reach your long term body fat percentage goal should you give thought to “excess skin removal.” At that point, admittedly, there are bound to be a few isolated cases where surgery is necessary if you can’t live with the amount of loose skin remaining.

However, unless you are really, really lean, it’s difficult to get a clear picture of what is loose skin, what is just remaining body fat and how much further the skin will tighten up when the rest of the fat is lost.

You got fat for a reason. It may have been personal, or mental, or just because you plain out liked food. That reason has to be dealt with or you WILL regain the weight.

Ideally you want to find how how many calories you will burn when you get to your goal weight. It might be say 2000-2500ish.
If you eat that number when fat, you will slowly drop down in weight TOO that weight. The closer you get the slower it will go – but you WILL get there.
What this will do is teach you how much you SHOULD eat, quantity wise. When you get to your goal weight you wont have to stress about anything major, because its not a diet, its a way of life.

Secondly, Sure you MAY be able to eat KFC and chocolate and loose weight, but seriously, how good is that for your body? how healthy is that?
Sure, once in a while no worries, slip in some sort of old favourite. But try and find new lower calorie favourites to replace the old ones. Try slipping in a salad with those nachos, or leaving off the cheese etc.
This is the stuff that will end up keeping you going and feeling great. Keeping you healthy.

Above all, When lack of motivation hits you, think about where you were a few months back. Look at the difference in clothes size. Falling off the wagon for a day, or even a week wont kill you. But not getting back on potentionally could!

Take care of yourself, make sure you take time for yourself above all, maybe some pampering.

http://www.emark.co.nz/ – Non profit website that gives out handy meal plans!

http://bodyperformancetv.com/steve_tv/ – This guy is SMART. He knows what hes talking abuot. Take a minute to view his videos.

http://www.calorie-count.com – Great for Tools and looking up calories from fast food places.

http://fitday.com – Great for tracking exercise, weight, calories

http://zelma.neilknobbe.com/ – This lady lost similar amounts to me and looks Stunning

http://eva-moffats-free-weight-loss-info.blogspot.com/ – Eva Moffat an Ex- Nurse has helped many people with their Weight Loss problems over the years. Her articles are the best.

http://dribbly-patch-of.blogspot.com/ – My old weight loss blog where i link to relevent stuff

http://weight-loss.fitness.com- Excellent weight loss support forum.

http://xfile007.blogspot.com/ – awesome informative blog

http://www.cockeyed.com/photos/bodies/heightweight.shtml Lots of pics of different height/weight people

http://www.realage.com – Get a free ‘body age’ analysis to find out how old your body is.

http://www.dietfacts.com/fastfood.asp – Great list of take-away food calories

http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html – awesome body fat calculator online. More accurate than most

http://corpobello.co.nz/ – This is my Personal Trainer, and a friend. His site is informative and helpful

Safe Weight Loss – This is a guys website which has helpful articles