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CHAPTER SIX Lose Weight Information is your most powerful weapon in the fight against fat. Information, not willpower, and certainly not some new fad diet, will assist you in making healthy choices in your diet and lifestyle. The diet industry is constantly bombarding us with new weight loss trends: food combining, juicing, less fat, more fat, more carbohydrate, less carbohydrate. How are we to sort through it and make the healthy choice? Answer: information. All the willpower and discipline in the world can’t help you if you haven’t armed yourself with the proper information. Reading a diet b...
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CHAPTER SIX

Lose Weight

Information is your most powerful weapon in the fight against fat. Information, not willpower, and certainly not some new fad diet, will assist you in making healthy choices in your diet and lifestyle. The diet industry is constantly bombarding us with new weight loss trends: food combining, juicing, less fat, more fat, more carbohydrate, less carbohydrate. How are we to sort through it and make the healthy choice? Answer: information. All the willpower and discipline in the world can’t help you if you haven’t armed yourself with the proper information. Reading a diet book that only prescribes a daily meal plan won’t teach you anything about how the body works. It is important to understand how your body reacts to the fats, carbohydrates and proteins in the foods we eat. Nutrients and other processed ingredients act like drugs upon the body, causing certain reactions and responses, and not all of them are good. Read books that explain why we should or shouldn’t eat certain foods. Learn about nutrition. Arm yourself with enough information to wade through the useless fad diets that may distract you from your real goal—good health. Weight control involves work, but the self-esteem, social values and improved health that go with it certainly make it worthwhile. Think in terms of your weight transition being a renewal period in your life. 1. Investigate undetected medical causes for being overweight. Very often weight problems are related to undetected medical causes. Millions of people in this country have one of three physical conditions that keep them from losing weight. If you are one of these people, weight clinics and programming may help you to lose weight, but you will usually gain it right back. Even the idea of “eating fewer calories than you burn” is an oversimplification and not your answer for a permanent solution. Make an appointment with your doctor to evaluate whether you have any of these conditions. These medical causes require specific attention and it is important to check with your doctor before making any changes in your lifestyle. The first medical cause is hypothyroidism. A few of the common symptoms include fatigue, inability to lose weight, hair loss, swelling feet, nervousness, depression, loss of sexual desire, pain in your joints, high cholesterol levels, and poor concentration and memory. A simple blood test will show if you have a thyroid problem, which can be corrected with medication. The second medical cause is candida—a yeast problem which seems to have developed over the last generation along with the increased use of antibiotics, cortisone, the birth control pill, and dietary use of sugars and refined white flour. Some of the common symptoms include most of those I described for hypothyroidism, plus anal and vaginal infections, cravings for sugar, breads or alcoholic beverages, feeling spacey, the inability to make decisions, insomnia, muscle aches, abdominal pain, constipation, diarrhea, gas, impotence, attacks of anxiety, feeling shaky or irritable when hungry,, headaches, chronic rashes or itching, numbness, tingling, rectal itching, bad breath, nasal itching, sore throat, burning or tearing of eyes and recurring ear infections. The third medical cause of obesity is hypoglycemia—low blood sugar. Primary symptoms include being shaky and craving food, nervousness, irritability, low energy, cold sweats, weak feelings, depression, dizziness, headaches, digestive disturbances, forgetfulness, insomnia, worrying, confusion, muscle pains, low sex drive, allergies, leg cramps and impotence. These three medical conditions can keep you from losing weight. All are curable, but you must see your doctor to determine your condition and the best course of action. 2. Take the “Cocoa Pulse Test.” Food allergies are sometimes (or often) responsible for weight gain and the inability to lose weight. A medical test is obviously the best way to find out if you fit into this category, but the “cocoa pulse test” is a way to self-check your own response to food. If you have a dramatic rise in heartbeat following food ingestion it is likely that it is caused by sensitivity to that food. You need to be familiar with your normal pulse rate, and how to take it. Count your pulse for six seconds and multiply by ten. This is your resting pulse. Check your pulse 30 to 60 minutes after the meal. If it is 20 beats or higher than normal, you may be having an allergic reaction to what you ate. Begin to keep a record of what you eat and your reactions. 3. Uncover the psychological cause. Your first step should be to find the cause of being overweight. If your weight problem is generated by psychological programming, it is equally important to uncover the cause. Everything we experience has a cause. And one of the best places to begin exploring is to examine what will happen in your life when you attain your weight goals. Obviously there will be many changes. If you think about it, some may not be especially desirable. As an example, you may have to start fending off romantic advances! Think about the undesired changes and you may find a block that is keeping you from attaining your goals. You might want to work with a hypnotist who can direct you to subjectively experience the cause using regressive hypnosis techniques. Through self-deception, you are often your own worst enemy. But once you are ready to acknowledge your blocks it becomes much easier to change what you are doing. 4. Examine your beliefs about weight. Your beliefs are the basis of your reality. Brain/mind researchers, psychologists and human potential trainers all agree on this. It is your beliefs that generate your thoughts and emotions, which create all your experiences. It’s that simple! There are no exceptions. So, if you are not 100 percent happy with your current reality and want to change it, you must change your beliefs. Your beliefs are not hidden. They are not buried deep in your subconscious mind. They are part of your conscious awareness. They are probably unexamined because people don’t usually explore their beliefs, or more often, they accept them as facts. It is easy to, recognize religious and political beliefs, but it is harder to pin down beliefs about how who and what you are relate to your life. There are also two additional factors that interrelate beliefs. First, there is a universal law that says you can’t become what you resent. If you look at a young woman with a perfect body and think, “All beauty and no brains,” you are creating a mental block. You cannot become what you resent. The second universal law says that you always live up to your self-image. Now, if that image includes being “brainless” if you have a perfect body, you are in a no-win situation. Your subconscious mind will never allow you to think of yourself as brainless, so it will block your weight loss. It is time to examine all your beliefs about your weight. If you find beliefs that are not serving you, explore the cause of the belief, and if necessary use programming techniques to override them. It is critically important, if you are overweight, to change your beliefs about your weight. That is what hypnosis, sleep programming or subliminal tapes can help you do. These tapes program new beliefs. 5. Eat many small meals instead of the three standard meals. The idea of three square meals a day was not based upon dietary wisdom, but to accommodate workers in an industrial age. Five to seven small meals a day will better assist you to lose weight. Each mini-meal doesn’t need to be balanced, but the total meals should fulfill all your nutritional requirements for the day. The idea is to eat the same amount as you would in three meals, but spread it out over five to seven meals, benefiting digestion, assimilation and metabolism. If you prefer three meals, eat a heavy breakfast, a light lunch and a light, early dinner. Ideally, eat your last meal eight hours before going to bed, so you have plenty of time to burn off the calories. Nothing will add pounds like eating a large meal at seven o’clock, sitting back to watch TV all evening, and then going to bed at eleven. 6. Eat different foods. Research says most overweight people gain weight even when they under-eat. In other words, they gain weight even when they maintain a diet lower in intake than required for body maintenance. Why? The food they eat impairs their metabolism because it lacks sufficient nutrition. If you don’t get enough nutrients your entire metabolism slows down. The idea is to eat real food—not imitation foods, processed food or canned foods. Make sure that what you eat is nutrient-rich. Stop eating foods with sugar in any of its many forms, including dextrose, sucrose, corn syrup and fructose. Replace foods made with refined flour with foods made of whole wheat flour. Eat fresh vegetables, and prepare (or eat) many of them raw. 7. Find the proper balance of carbohydrates, protein and fat in your diet. American dietary guidelines prescribe a diet high in carbohydrates, low in protein, and low in fat as the perfect model for maintaining a low body weight. But new research indicates that if we eat too much carbohydrate, not enough protein, and too little fat, we, may actually be keeping ourselves overweight. Whether you believe the USDA guidelines or not, one thing is certain: the percentage of calories that come from carbohydrates, protein and fat is a crucial factor in staying healthy and fit. Finding this perfect balance requires you to try different dietary formulas until you find the one that works best for you. Conventional wisdom says no more than 15 to 30 percent of our calories should come from protein, no more 15 to 30 percent of our calories should come from fat, and anywhere from 55 to 75 percent of our calories should come from complex carbohydrates. In other words, eat less fat and more carbohydrates and you’ll lose weight. This model for weight loss claims that carbohydrates are the body’s fuel. The more you eat, the more cleanly and efficiently you’ll run. Eating proteins and fat, on the other hand, can clog your motor and slow you down. This high carbohydrate diet works for some people, and for the last fifteen years Americans have been eating less fat and more carbohydrates. But some people believe this formula doesn’t work. New research indicates that when we eat too much carbohydrate, our body cannot convert all of it into fuel, and what remains gets converted into fat. So, the new trend in carbohydrate, protein and fat ratios runs something like this: 30 percent of your daily calories should come from fat, 30 percent from protein, and no more than 40 percent of our daily calories should come from carbohydrates. In this scenario, protein plays a more substantial role and carbohydrate consumption becomes more moderate. Perhaps the key to this new dietary thinking is moderation. Extreme behavior, such as starving your body of fat, causes your body to hold on to the fat it’s already got. Starving your body of calories induces your metabolism to slow down and it burns less fuel. Burning less fuel means those excess carbohydrates in your body get converted into fat. Ultimately, you will have to choose between a high carbohydrate diet or one that balances carbohydrates, proteins and fat in a more moderate ratio. If you choose the high carbohydrate model, preloading is one way of assuring a high carbohydrate meal. Carbohydrate preloading is starting each meal with a starch or carbohydrate such as potatoes, beans, spaghetti, an apple, or a low fat, whole grain bread without butter. The next step is to eat slowly so that the early part of your meal lasts at least 20 minutes. During this time the carbohydrates will activate your hormones, resulting in a reduction of fat craving as you continue your meal. Try this for three days and see if helps reduce your craving for sweets. If so, this may be an effective way for you to control your fat intake. What you think of as a craving for sweets is often a craving for fat. Although you think of candy and ice cream as sugar treats, they are also often high in fat. Fat is considered by nutritionists to be the primary enemy of good health. Read Chapter Eleven to learn more about fat and how it affects your health. 8. Eat more fiber. Eat more fiber—at least 25 to 30 grams a day. Not only is bran fiber rich in nutrients, it slows down the absorption of carbohydrates, and also reduces cholesterol. A ten year health study of middle-aged men in the Netherlands showed that those who ate 27 grams of fiber daily had four times more heart attacks than those who ate 37 grams a, day. You need to be aware that too much fiber can cause health problems, but as a general rule it will serve you to eat more whole grains, oat bran, beans, brown rice and other fiber-rich foods. Juicing your fruits and vegetables eliminates most of their fiber content so make sure to eat whole fruits and vegetables too. 9. Take vitamin supplements. If you are bored, stressed, feel rejected, or if you are otherwise dealing with negative emotions, you may be vitamin deficient. Coffee and diets high in carbohydrates, refined sugar and junk food can cause vitamin deficiency—especially of the B complex, which tend to calm you down. Read about the power of vitamins. Health food stores offer anti- stress, mega-vitamin formulations. And anything you can do to turn your negative emotions into positive emotions will help you resolve your weight problem and improve your health. 10. Cut back on calories. Your metabolism slows down with age. But the good news is it only slows down two percent every ten years. So if your activity level remains constant, all you have to do is reduce your calorie intake by two percent per decade. In other words, an 1,800 calorie-a- day diet would only have to be cut back 36 calories. That amounts to a cookie or a teaspoon of butter. The heaviest calories are to be found in alcohol, desserts and fat. A glass of wine contains as many calories as a piece of Boston cream pie. You already know the story on the dessert and fat. 11. Limit your access to undesirable foods. Avoid temptation by limiting your access to undesirable foods, and hide them from sight. Be on the offense—not the defense—at the supermarket. Eat well before doing your grocery shopping. That way it will be easier to resist undesirable food. Shop as seldom as possible, and from a list. Avoid those tempting aisles. If you must stock undesirable foods, put them out of sight, way in the back of your cupboards where they are more difficult to get to. At work, don’t keep food in your work area. 12. Eat more slowly. If you eat quickly, with little time between mouthfuls, large bites and minimal chewing, you have established a “fat” eating pattern, which in turn results in the consumption of more food before you feel satisfied. No matter how much you eat, it takes up to 20 minutes for the “full” feeling to register in your brain. If you will chew your food slowly, put your utensils back on the table between mouthfuls, and extend your mealtime with conversation, you’ll experience the same “full” feeling, but will have eaten less. To minimize second helping temptations, serve the food pre-apportioned on the dinner plates, instead of family style. 13. Satisfy your basic food needs. You need taste and texture variety in your diet to experience eating satisfaction. You, must satisfy your basic food needs or it will be very difficult to maintain a dietary program. We all crave different eating experiences: crunchy, salty, smooth and creamy; if you eat a whole meal of lowfat diet crackers you will not be satisfying your basic food needs. You must learn to pick foods that will serve you, or you will have little chance of maintaining any weight loss. Eat a variety of healthy whole foods and you will feel satisfied and eat less. 14. Start a stress-reduction program. Stress causes people to gain weight and keeps them from losing it. Both overeating and under-eating are common symptoms of stress. When stressed, your body prepares for fight or flight, and your digestion stops to conserve energy. The result is poor digestion, absorption, and food assimilation. Not only are you deficient in nourishment and energy, there is no efficient nutrition replenishment. Then to compensate, you overeat, generating a never ending cycle. If you are an overweight, stressed-out person, the most important thing you can do for yourself is to deal with your stress. Read Chapter Five and incorporate stress reduction meditation or self-hypnosis sessions into your life. 15. Get more involved in life. Researchers have found that boredom triggers eating in people of normal weight and those who are overweight. Are you bored with your work, your relationship, your social life? Overeating generates gratification which helps you to compensate. Overeating also is known to draw blood away from your brain, which can produce a soothing effect. So, if you are bored it is time to get more involved in life. If nothing else, find a civic project you can support. Also, be aware that overweight people tend to be more repressed, tense, anxious and likely to hold anger inside. If you want to lose weight, it is time to learn about self-actualization through reading or involvement with a human potential organization. 16. Learn self-control. You need to be aware that appetite and hunger are two different things. What we think of as hunger is really learned appetite. Real hunger results from the physical need of nourishment, which won’t happen for at least six hours after eating an adequate meal. Real hunger also doesn’t last very long, and few of us ever experience it. Instead, it is your mind that craves the food, and it is through a more intelligent use of your mind that you can break the appetite chain. The idea is to incorporate this awareness into self- control. Self-control can be learned if you’ll just break it down into three stages. First is clarity of intent. Define exactly your weight loss goal. Two: plan for your goal one step at a time. If you attempt to lose too fast you may suffer quick regains. Three: phrase your goals using positive terms—decide what you are going to do, not what you shouldn’t do. The greater your self-control, the more successful you will be.

The next three weight loss tips relate to the three

things necessary for permanent weight loss: diet, exercise and behavior modification., 17. Change behaviors. To break the appetite chain, begin to modify your behavior in response to the desire to eat. Know that you are dealing with appetite, not hunger; if you crave a snack, chew gum or brush your teeth. Any physical exercise, from a walk to stretching, will both distract and serve you. A bath or a nap could also help you resist temptation and change your habit patterns. You might even consider putting your bathroom scale in the kitchen next to your refrigerator. Don’t eat while watching television. Set the table and treat yourself to a nourishing well- balanced meal. If you always sit in one particular chair and grab a snack, try not sitting in that chair and see what happens. More than likely you’ll get up and create an activity for yourself, maybe finish that project you’ve been meaning to get to. If you always drive certain streets so as to pass your favorite fast food chain, take a different route. Always try to choose real food over processed foods. Patronize restaurants that only serve healthy food, and ideally avoid the menu which was written to sell you on ordering more than you need. If you are eating with others it might be wise to order first so you aren’t tempted by the orders of the other people. 18. Exercise! Exercise does promote weight loss. Exercise is more effective than dieting to get rid of excess weight. Start an exercise program today. Even if you hate exercise, start walking. There are many books on the market that will provide you with all you need to know. Prevention magazine has a national walking club you may want to investigate. Join a gym. Try not to expect instant results. Begin by walking for ten minutes on a treadmill. Use the exercise machines with the expectation that you won’t look like a pro your first time out. But don’t give up. Go for a swim, ride a bike, do anything as long as it’s safe and gets you moving. 19. When you think negative– use a thought stopping technique. The thought stopping technique is based on the idea that every thought programs your subconscious mind. Positive begets positive, negative begets negative. So, it is critically important to think only positively about accomplishing your weight goals. Always notice self-defeating thoughts immediately, and say these words to yourself, “Success Opportunity.” Then replace the negative thought with a positive one. As an example, if you catch yourself thinking, “I’ll never lose these extra pounds.” Stop, and silently in your mind say, “Success Opportunity.” Then, say to yourself, “Every day I lose a little more weight, and I will accomplish my goal.” Then, visualize yourself having already accomplished your weight loss goals. This technique assures positive instead of negative subconscious programming. 20. Consider your eating triggers. Become aware of the eating stimuli in all of your environments. You have probably allowed particular places, activities, or individuals to stimulate your urge to eat. Think, about this very carefully. You can’t change what you don’t recognize. So, does doing certain things cause you to feel hungry? What about being with certain people? Once you have this awareness, plan around it by eating healthy before seeing these people, or keep all food out of the environment. It is also very important to enlist help from your family and friends to support you in your weight loss goals. Chart and monitor your weight loss efforts precisely. Not only can monitoring clue you in as to when eating problems occur, it will also encourage you to try harder if you are faltering, and you will be encouraged by your success. Maintain your weight loss by establishing an internal warning system if you begin to backslide. 21. Use self-hypnosis Daily use of self-hypnosis mind programming will support your goal of losing weight. The final chapter tells you how.

Lose Weight Summary

1. Investigate undetected medical causes for being overweight. 2. Take the “Cocoa Pulse Test.” 3. Uncover the psychological cause. 4. Examine your beliefs about weight. 5. Eat many small meals instead of the three standard meals. 6. Eat different foods. 7. Find the proper balance of carbohydrates, protein and fat in your diet. 8. Eat more fiber. 9. Take vitamin supplements. 10. Cut back on calories. 11. Limit your access to undesirable foods. 12. Eat more slowly. 13. Satisfy your basic food needs. 14. Start a stress reduction program. 15. Get more involved in life. 16. Learn self-control. 17. Change behaviors. 18. Exercise! 19. When you think negative—use a thought stopping technique. 20. Consider your eating triggers. • Affirmations •, The final chapter explains how to use the following affirmations as self-talk and how to include them in a self-hypnosis format for daily mind programming. “I manifest the self-discipline to lose the weight I desire.” “From this moment on, I eat only at meal time.” “I eat smaller portions of healthy foods.” “I eat less calories than I use.” “I’m willing to make the lifestyle and dietary changes required to fulfill my weight- loss goals.” “I exercise regularly.” “My brain produces the proper levels of beta endorphins and seritonin for maximum health and ideal body weight.” “From this moment on, my elimination system functions normally.” “I now lose weight.” ”Every day I lose a little more weight.”]
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