By R. B.
Preface
First and foremost, I would like to make it perfectly clear that I am not a weight loss
expert, and or a dietitian . This is a book from a guy who went to the Doctors office for
a routine check up and found I had a heart problem. My own doctor was so concerned
that a visit to the heart specialist was arranged. The results not so good I had to lose over
70lb or die. To keep it short I had to lose weight to save my life. The diet I am on is the
same diet for most overweight people.
That being said, I would encourage you to check out anything and everything with your
doctor, (I think I have to say that, but it's true.) You may have conditions that cannot
support what I am telling you here, so please make sure before you start this, (or any
other diet program,) that it is safe for your particular body. There is nothing in here to
my knowledge that would harm anyone, but by all means, let's be safe. I think I also
need to include that results may not be typical. Our bodies are all different, so my results
may not be your results.
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Table of Contents
In The Beginning
Dieting and Exercise
Drinking
The Plan
The Food
This Is My Life My Diet 2
In The Beginning
(Mindset is Everything)
To start off, just to let you know I am no spring chicken any more. At 63, Like most
people of my age we do slow down. It is a natural thing, but it doesn't have to be that
way....or at least to the extent that we have taught our bodies to react as we grow older.
For many of us, it is an excuse. Laziness and inactivity creeps into our lives, so we must
do something to combat that very thing.
calorie chart
Please keep in mind, that ANY weight loss begins with you...and ONLY you. If you
don't decide right now to change your habits...then you are doomed to fail. You must
take action. ACTION being the key word here. Only you can do this . You must decide
that you are going to change your eating habits. You must decide no one else it is up to
you. To take action.
I was told if I do not diet NOW! I will die. It was easy for me. You have to start with a
positive mindset, and knowing that your are doing something that is life changing. I
have to tell you...being free from my blood pressure medication was a HUGE thing for
me. . All of this has given me a new outlook on life, and yes, a new beginning.
Do not sell yourself short. You CAN do this! Believe in yourself, and have faith! You are
choosing to do the right thing for your body. I am not going to go any further into it,
because you have probably already heard it all before. You have probably already beat
yourself up enough about it as well. I don't have to tell you about the benefits of losing
weight...right? And I don't have to tell you what diseases are prevalent with people who
are obese. These are all common knowledge, unless you've been living under a rock.
Your choice is clear...and your minds are in a new place. Thinking thin is not going to be
enough, but it is half the battle. Knowing you are taking the steps to improve your life is
priceless.
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Dieting and Exercise
(Two Words I Hate)
Many, if not all of the weight loss expert's Also my Diet Nutritionist told me will that
exercise and diet must go together. There are many reasons for this, but the main reason
is that muscle will burn the fat faster than fat burns fat. This just make sense? Many
people, like myself, really do not have the time, nor the energy (until you lose the
pounds,) nor even the inclination to exercise, but because it helps by leaps and bounds to
keep your muscles toned, and burn fat, I started doing easy exercises walking even
purchased a bike and enjoy do my cycling round the park. But you have other exercises
you can do. Jumping rope skipping, I even purchased from the local store some elastic
rope cost $17 if I purchase the elastic keep fit rope it would be over $50. I just hold
both ends of the rope and stand in the middle of the rope and pull my arms up So easy to
do and it works. If I want to make it harder I just open my legs and stand on more rope.
Even doing Isometric exercising you can get a lot from the internet all free. An isometric
exercise, in a nutshell, is to tighten your muscles and hold the position for about 10 to 15
seconds, and then let off. It is what is called a “static” exercise, which was all the rage in
the 60's when I was growing up. You choose a group of muscles, let's take for example
your stomach muscles, or abs. You can sit at your desk, and tighten those muscles for 15
to 20 seconds, and then relax them for 30 seconds. Do this 3 or 4 times...what we call a
“set.” You want to make sure you are sitting up in your chair, but the biggest thing to
remember is to breathe. A lot of people tend to hold their breath as they are doing the
exercises, which can do you more harm than good. Your muscles need the oxygen
especially through the exercising stage, so please remember to breathe.
As I said you can get a lot of information on Isometric exercising just do a search on
yahoo. Even Youtube is a great please to find out more information
Start some walking, or if you have a bike short rides, or some other cardio exercises.
Believe me, It is great just give it a try.
ht-wt chart 700
I am going to repeat this because it bears repeating. We do these exercises to help us
burn fat. It will speed your process by leaps and bounds. Honestly, Ask your doctor what
exercising is best for you. Walking and bike riding is a safe bet but be on the safe side
ask your doctor.
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I had gained an incredible amount of weight, for me anyway...and I had to do something
about it. It was getting difficult for me to breathe, I had absolutely no energy, plus the
fact that I was getting tired of laying on the bed to fasten my pants. Does any of this
sound familiar to you? It was time for a change of some sort, and so just doing what my
Doctor and diet team said changed my life.
Just small changes. I replaced my morning coffee with green tea. I immediately started
feeling better. I didn't get my usual morning jitters from too much caffeine, and I seemed
to have a bit more energy. I said wow just a small change and things are getting better
Perhaps my team know a few things I do not.
The following pages will describe exactly what I did to lose this weight, and have been
able to keep it off, which has been a huge struggle for many people.
Aside from drinking green tea, my eating habits changed as well, but only for the first 14
days. This may be the time that you may have problems also. I usually didn't eat
breakfast because I felt I didn't have time. I started to make time to fix myself a little
breakfast, which normally consisted of oatmeal with berries to sweeten (NO SUGAR),
which filled me up perfectly until lunch. If it wasn't oatmeal, it was a bowl of raisin bran
or shredded wheat again NO SUGAR. I enjoy all 3, and was happy to have a change of
scene once in awhile. Eating the same thing day in and day out gets monotonous, and I
really wanted to get those pounds off, so the variety was welcomed. The key here is to
not let yourself get bored with what you eat. Eggs or even better egg whites once or
twice a week isn't a bad thing either, at least it wasn't in my case. The importance of
breakfast should not be overlooked. You need to EAT to lose weight, believe it or not. If
I got hungry between lunch and dinner, I would grab an apple or a orange. I was not
willing to clog myself up with any other kinds of things for a snack. To keep it easy eat
something every four hours even a apple something. If you do not then your body builds
fat. The trick here is to NOT let yourself get hungry. You MUST eat to keep up your
metabolism. The diets where you starve yourself can do real damage to your body. Your
body will actually cannibalize itself, by stealing essential nutrients from your organs
and muscles, to satisfy its requirements in less important areas. You may lose weight, but
most times you will gain it back in a very short period...AND it is bad for the rest of
your body, especially your organs like the heart and brain.
Snacks between meals are important, as long as it's the right things to eat. Like I said,
fresh fruit, (not canned,) and fresh vegetables are the best. I don't think I have to say this,
but cookies, candy, and the like will only slow your progress.
Please remember all the way through this guide, that this is exactly what I did to lose
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60+ pounds and 4 inches off my waist. I am not pushing any one specific brand of
anything here. I buy the cheap stuff...whatever it is. Brand name's are fine, if you can
afford them and it makes you feel better thinking you are buying a better product, but I
have found that the store brands work just as well as the brand names. The only
exception to this is that I take the One vitamin pill with Calcium each day, and the
reasoning behind this is that they have come out with an age specific supplement that is
blended to meet the requirements of us older folks. Your Doctor can help you on this one
if you need it.
Common Sense is the other factor NO fast food. NO diet has any chance at all if you
continue to stop by Mc Donald's or Burger King for a “snack”. If you are serious about
losing weight, fast food joints should go away from your life. If I want a snack I go to
the sandwich bar and have a salad or salmon sandwich.
Drinking
I used to be a hard core tea drinker. Nobody could have possibly loved their tea more
than I. (I also loved alcohol, but that's another story.) I always thought that if I were to
give up anything in my life, it would be anything but my tea . Therefore, it was the law
of the land...or in my house anyway. I wanted to put it in the Bill of Rights, or maybe
even the 11th commandment...thou shalt not let me run out of tea. I was not a big coffee
drinker but enjoyed a cup of coffee now and again But in Canada When you are outside
it is so easy to get a cup of coffee its sold on every street corner.
I had no idea that coffee was actually not good for my weight loss goals. Coffee plays havoc with your
blood sugar. .
The average cup of coffee can have anywhere from 80-175 mg of caffeine, depending on
the method of preparation. By comparison, the average cup of green tea has about 25-
30mg of caffeine.
I am not asking you to give in your coffee or tea just cut down How I do it is simple
In the morning I have a cup of normal tea No Milk No Sugar. I also Drink green or black
tea during the day. Even lemon slices in boiling water. Yes I have 1 cup of coffee now
and again. I also have a glass of water at each meal The thing here is common sense.
Get your body used to eating healthy
.
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There is some controversy about women drinking green tea while pregnant, or wanting
to become pregnant. PLEASE CONSULT YOUR DOCTOR before you go off and do
this on your own. Having a healthy baby is, by far, more important than any diet. There
is time to lose the pounds after the baby is born!
Okay...here we go! I am now going to explain exactly what my daily routine consists of
to lose 60 + pounds and 4 inches off of my waistline !
The Plan
For the first 1 or 2 weeks, this may be difficult for you. We are essentially shrinking our
stomachs, and replacing bad habits with good habits. Do not skip breakfast! Remember,
our body needs the fuel to carry on through the day.
I wake up every morning at around 6 am. This is not necessary for you to do, it's just
what my body clock is used to. When I get up, my I have my cup of tea . I use no sugar
or milk , but if you want to sweeten it, use a sugar substitute. I really dislike the
chemicals used for the sugar substitute, so I avoid them...again, personal preference.
I then go for a bike ride Just a easy ride for 3 miles Not going fast just to get some
exercise. I stop in the park enjoy the view
When I get home its time for breakfast. As I explained before, a bowl of oatmeal, (heart
healthy,) which the wife cooks with berries to sweeten . YUM! I top it off with 1 slice
of toast whole grain. Any kind of whole grain is great! If you can't handle the thought of
oatmeal, you can substitute cold cereal...but nothing with sugar.I even have Eggs with 1
slice of toast on other days The point here is to start off your day right, and have some
kind of breakfast. If not, your body is in starvation mode, and therefore starts to store fat
because it thinks you are trying to starve it. The body is wonderful that way. It is selfpreservation
at its best.
One thing I would like to add to this. I use real butter only. Only a scrapping on the
bread for taste Remember Common Sense
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I know that you may think it crazy that I am supporting dairy and bread for our
purposes, but this works. The trick is not to go overboard. One slice of bread per meal is
not going to hurt a thing.
2 to 3 hours after breakfast, grab yourself an apple, banana, a carrot, whatever you have
that is fresh and wholesome. This is to satisfy any craving you may have at this point. It
is not lunch...so don't worry.
For lunch, I make myself a vegatable soup, a big pot of fresh vegatables willlast a couple
of days, or a salmon sandwich with a nice salad. I either have turkey, or chicken,
(white meat). I want to be honest with you whole wheat bread is the best for any diet it
fills you up so you eat less. Don't get stuck giving yourself something that you can't
tolerate. If you prefer white bread, go for it. As I said I prefer the whole grain breads. I
sometimes treat myself with a peanut butter sandwich, but not often. There's a lot of
sugar in peanut butter, but hey, again it is half a sandwich. Just don't go overboard and
put half an inch of peanut butter on your bread. It defeats the whole purpose. Again
Common Sense If I get hungry again a couple of hours later, you guessed it, another
piece of fruit. A glass of green tea, hot or cold, is also in order.
Dinner time for my family is at about 6pm. I have another cup of green tea about a half
hour before mealtime. This helps raise my metabolic rate to where I am not as hungry as
I had been in the past. (This is according to my research. I was curious to learn why I
was dropping so much weight.) For the first 2 weeks I ate very little pasta, and no fried
foods or poataoes or red meat at all. Just for the record no junk food or any food outside
my home not even a cup of coffee Those are the only things I gave up over the 2 week
period. Instead, I would eat sensibly. I started off with a small salad on its own you can
put just a small amount of dressing if you like, (just enough to flavor it slightly,) and a
meat of some kind, like baked chicken turkey. It was satisfying for my taste buds, and I
felt full. I no longer heaped my plate with mashed potatoes and gravy, or whatever the
starch was that night. I just held off, and realized that it didn't need that much food to
feel satisfied.
After 2 weeks of eating this way, I was feeling better than I had in years. I had lost about
10 pounds during this first 2 weeks, and I was wanted to lose more. I didn't want to be
fat any more, and knew that I had stumbled upon the solution to get me back into shape.
This Is My Life My Diet 8
I was amazed at how simple it actually was. I was losing weight, and not suffering. I was
eating pretty much what I had been before, only in smaller amounts, and I was happy. I
decided to take my “experiment” to the next level. My stomach either shrunk, or my
metabolism changed, or something...but I no longer needed, nor wanted, vast amounts of
food. I like the feeling of comfortable instead of GORGED!
Since all of this was making sense to me now, I continued down that same path. I had to
keep to my diet to lose a lot of weight and I did not do muchoutside my diet ordoctors
orders. I do understand if you are missing pasta or pizza...so have some as well. (do not
eat a whole pizza in one sitting) I am very comfortable eating 1 slice, and saving the
other for my lunch the next day. I am full...and that is what my body wants. My
stomach doesn't want any more food, so why would I continue to stuff it? It would only
make me feel miserable. In a very shot time my body has got used to eating half of what
I have been eating before Instead of a plate mounded with food, I chose to eat half that
amount. Again, because of the combination of green tea before dinner, and my smaller
stomach, I didn't need any more than what I had dished up for myself. Many times I
didn't even finish what I had in front of me. THAT is another problem. We are taught
from an early age to finish what is on our plates. If we follow that logic, we need to put
less food on there in the first place. Don't let your taste buds tell you that you have to
have more, when your stomach is telling you otherwise. It is not healthy, and you will
eventually get back into the trap of forcing your stomach to grow again. Little by little,
we will keep expanding our stomach to its former size...and we don't want that to
happen...right?
weight chart
That is the only thing I did in my weight loss strategy, and I am continuing to lose
weight as we speak. Continuing with my green tea, eating healthier without becoming
fanatical about it, and at this point, eating what I want...only in smaller portions.
You may have noticed that I have not said anything about calories so far, so let's chat
about that for a bit.
A calorie is a unit of energy. To keep it simple Human beings need energy to survive --
to breathe, move, pump blood -- and they acquire this energy from food. The number of
calories in a food is a measure of how much potential energy that food possesses. A
gram of carbohydrates has 4 calories, a gram of protein has 4 calories and a gram of fat
has 9 calories. Foods are a compilation of these three building blocks. So if you know
how many carbohydrates, fats and proteins are in any given food, you know how many
calories, or how much energy, that food contains.
It seems that every food in the grocery store has the amount of calories on the label.
This Is My Life My Diet 9
It seems that the normal intake of calories they figure for a person is about 2,000 calories
per day. This varies from person to person, however. A lot depends on how active your
lifestyle is. A person like me, (relatively inactive because I spend most days planted in
front of a computer) needs less calories than an active person who slings heavy boxes all
day long.
The chart below will give you a rough idea of how many calories you use in a day,
according to your lifestyle. You can get this chart and more information from the
internet.
Its simple maths lets say you need 2,000 calories a day If you lose over 2,000 calories
with exercise your weight will come down. If you only lose 1,000 calories your weight
will go up.
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The key here is, to take in less calories than we need in a given day, and use up the
calories stored as fat on our bodies. With the green tea, this magnifies because our
metabolism is higher, so we will burn it more quickly.
Now...let's get down and dirty and see what we are supposed to weigh, according to the
healthy heart people.
From the chart my ideal weight is 164 to 188 My team want me to be 180 to 185.
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The Food
The foods to keep it simple again No need to purchase any special foods.
Again any diet is common sense Cut out the junk food. Eat breakfast and snack on healthy foods Your
body will get used to your change of eating in no time. You will start to enjoy a better life. I want to be
honest I am not asking you to not have a big steak. I am asking to you keep to a realistic diet. It works.
Go to the supermarket look at all the vegetables The more different colors the better.
Bread if you can change to Whole Wheat or Whole Grain. Yes it costs a bit more then that white sliced
bread But you eat a lot less and your body is satisfied so in the long run you spend less on bread. Just
because you eat less. Makes a lot of sense. Just by changing to more vegetables and fruits with white
meat and fish more often (red meat now and again) Cutting out the junk food you will lose the weight.
Oats with berries to sweeten
Cereal no sugar
Eggs 1 per day or whites of a egg
Whole Wheat or Whole Grain Bread
White Meat
Fish
Fish In Tins Salmon / Sardine/ to be honest any in tins
Mixed Vegetables in soup as much as you want
Mixed Salad
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Fresh Fruit
Yogurt Natural add your own fruit
Snacks This is a good one Fruits But you can have pop corn No butter
Do not stop red meat just cut it down.
Salt no to salt that is a killer
I was given a big diet sheet with meals for every day but I decided to take the information and make
my own meals within the diet its self. I found I was more interested in the diet and the diet works
Remember to see your Doctor before you decide to do any diet this is a must. I have given you the
guide lines As you can see it is very simple and easy to use. Its based on common sense.
I could have made this guide much longer, but it was not necessary. My methods worked
for me, and I believe they will work for you. I have made it short, and affordable so that
everyone can buy it.
Losing weight is common sense , although the weight loss guru's may make you think it
is. That is their way of doing it so they can hike the price up. I do not purchase any fancy
foods I eat more fruit and vegetables and white meat and fish. I do exercise every day
and drink a variety of teas. I have given you all the information you need to lose
weight...and to lose it quickly. I am now at 193 pounds, so that is 62 pounds in less than
4 months, and I feel healthier and more energetic than I have in years.
If an inactive guy like me can lose that much weight, sitting in front of my computer
screen, just think how much you could lose by following the methods outlined, and are a
bit more active than I am.
To Your Success!
R. B.
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