Graphics Design By: JoPam
Weight Loss
The Letter W - WHY?
Why do you want to lose weight?
Before you undertake any weight loss regimen it is very important that you should know and understand why you have to reduce weight. Knowing the exact reasons will readily provide you all the necessary motivation. Sometimes the degree of your success or failure will largely depend upon the intensity of your desire and degree of your motivation.
Pointers
1. You are already sick and tired of negative comments from your friends, associates, spouse, etc. about your being overweight.
2. You don’t feel good with your figure anymore. You are even having short breaths.
3. You want to live longer – healthy and fit.
4. You honestly believe that you are overweight by-----pounds.
5. You want to establish credibility. People are figure conscious and they consider overweight as lacking self-discipline.
6. You want to establish positive self-image by having your ideal weight.
The Letter E - EATING
Basically man must eat in order to live; not live in order to eat.
Eating the right quantity of foods is very essential to a healthy and linger life. There is wisdom in eating less if you want to eat more. The more you eat now, the shorter your life becomes, so the lesser chance that you can actually eat more.
Right quality food does not necessarily mean that you confine your choice to a select few variety of foods. Your body has its own wisdom. Nevertheless, it is wise that you go slowly on salty, fatty sweets, and spicy foods.
With respect to quantity, the rule is that you should eat up to 2/3 full capacity of your stomach.
The letter I - IMAGINATION
Imagine how you feel and visualize how you look once you attained the desired weight.
Imagination is a make believe exercise. It is so simple, yet very powerful. When you visualize your new figure, you are actually putting yourself way ahead of time and space in attaining your desired weight. Imagination and creative visualization are very effective tools of your subconscious mind.
All you need do is to imagine the feeling (as within so without) in your new weight and visualize your new image as if your desired weight has already come to pass! Do this preferable before sleeping and upon waking up. One thing important here is that you must be in relaxing mood whenever you perform the exercise.
The Letter G - GOING
Going for it simply means that you have to render the decision of losing weight and you have to do it right now!
A journey to a thousand miles always starts with the first step. Any endeavor in life is halfway done the moment you render the decision to really of for it. Decision is the first critical step that you have to undertake in your weight reduction program.
The desire for change must be overwhelming and inspiring enough to convert that simple wish into a worthwhile activity.
How many times have you experienced in the past when you anchored on a very important task, until you reached a point where you totally lost the enthusiasm, and finally the interest to continue with the task? Going into a weight loss regimen is a decision.
The Letter H - HOW?
How do you intend to achieve the desired objective (weight loss)?
Any activity of man involves a process – a way of doing it (either correctly or wrongly). Weight management is a matter of mathematics. The food you eat signifies addition to your weight, while the energy you spend corresponds to the reduction from your weight. It is therefore imperative that whatever strategy you may adopt to lose weight; you just have to consider the aspects of addition and subtraction functions. Nonetheless, you also have to consider that moderation is the best policy with respect to food intake an exercise.
Another important aspect in weight loss program is consistency.
Important procedures to follow when eating:
1. Drink one glass of water before you eat. Why? Well, for cleansing purposes and for your advance deposit (just in case you forget that you should not eat more than 2/3 of your stomach’s full capacity).
2. Put all the food items that you want to eat in your plate. It is imperative that you make the decision as to the quantity and kind of food you want to eat before you start eating. At least you are aware beforehand of the exact quantity of food that you intend to download to your stomach.
After putting all the food in your plate, you have to decide that the quantity is already enough and there will be no additional servings. Again the decision with respect to the quantity of food is up to you. Your body knows how much you need.
Do not ever force yourself to reduce the quantity of food all at once. If you wish, you may change your plate with a bigger one! This is not dieting. The most important thing to consider here is that in eating there are two factors that you have to satisfy – the biological you & the psychological you. You will be surprised that your mere sight of the food alone will already provide the filling experience.
3. Chew your food properly. Actually, you need not hurry because everything that you need to eat is already in your plate! So take your time.
If you need to drink water (except when you are suffocated!) after eating, you may do so thirty minutes after eating.
The Letter T - TIME REFERENCE
When do you intend to achieve your desired weight?
If you want to have a long term and permanent weight, you should take time to achieve it. Remember that your weight now is a result of a long neglect in the past. You cannot change it overnight. Otherwise you will impair your health condition.
Habit takes a long time to develop. Ideally, you should target an average weight loss of not more than 2.5 pounds per week. Let’s say you now weigh 215 pounds and your ideal weight is 165 pounds. You therefore have to shed out 50 pounds within 20 weeks (50/2.5) or 5 months. Your ideal weight is always relative. You must have to trust yourself. A person with a positive self-image will not have problem identifying his own ideal weight.
The Letter L - LIMITING BELIEFS
After you have written down each and every limiting belief you have attributed to your weight, you should eradicate all of them!
Pointers
1. Your parents told you that it is bad to have left – over in your plate. You therefore eat every food in your plate though you are already full.
2. You heard from other people that it is not good to have empty stomach when under stress/extreme anxiety because you will develop ulcer. As a result, you become a nervous eater!
3. When you were a little kid you barely have enough food on your table. Now that you have sufficient income, you will make up for the inadequacy by treating yourself with lavish food.
4. Even if you don’t eat your favorite foods/beverages (lechon, ice cream, chocolates, coffee, soft drinks, etc.) you will still die any way of other causes. So, you might as well feast on tasty foods now!
5. You care less of your figure because you feel good inside. What’s the point starving yourself? You are happily married and confident that your spouse will not change you for someone else!
6. You have tried dieting before and nothing worked! Remember that this is not dieting. This is a weight loss program.
The Letter O - OBEY NATURAL LAWS
There are natural laws governing health. It is wise to abide by them
Pointers
1. Chew your food properly. Nature provides you with teeth for this purpose. Use them.
2. Drink 6 to 8 glasses of water per day. Your body is 75% liquid.
3. Exercise improves metabolism an helps burn calories. Muscles will atrophy if not used.
The Letter S - SET YOUR GOALS
It is important that you know where you are going or at least have a roadmap with you; else you won’t arrive at your destination.
One thing very important in goal setting is that you should be specific as to the exact weight and exact period to attain the goal. Also, your goal should be realistic and doable. It’s alright to dream of the impossible, but don’t experiment with your health!
The Letter S - START A NEW HABIT
Habit is form by constant doing.
Man is by nature a creature of habit. Your old habit must be replaced with a new and healthy one. One possible drawback of any other weight loss program is that you are only required to eliminate old undesirable habit and stop from there, hoping that your will power is already enough to win the battle.
In the long run, you slide back to your old habit because nature abhors vacuum. Let’s say for example you have developed a habit of reading newspaper with a cup of coffee early in the morning. Maybe you want to replace the habit by exercising instead and drink water instead of coffee.
With regards to exercise, maybe you can try Sun Salutation or Agoyangyang dance.
Why do you want to lose weight?
Before you undertake any weight loss regimen it is very important that you should know and understand why you have to reduce weight. Knowing the exact reasons will readily provide you all the necessary motivation. Sometimes the degree of your success or failure will largely depend upon the intensity of your desire and degree of your motivation.
Pointers
1. You are already sick and tired of negative comments from your friends, associates, spouse, etc. about your being overweight.
2. You don’t feel good with your figure anymore. You are even having short breaths.
3. You want to live longer – healthy and fit.
4. You honestly believe that you are overweight by-----pounds.
5. You want to establish credibility. People are figure conscious and they consider overweight as lacking self-discipline.
6. You want to establish positive self-image by having your ideal weight.
The Letter E - EATING
Basically man must eat in order to live; not live in order to eat.
Eating the right quantity of foods is very essential to a healthy and linger life. There is wisdom in eating less if you want to eat more. The more you eat now, the shorter your life becomes, so the lesser chance that you can actually eat more.
Right quality food does not necessarily mean that you confine your choice to a select few variety of foods. Your body has its own wisdom. Nevertheless, it is wise that you go slowly on salty, fatty sweets, and spicy foods.
With respect to quantity, the rule is that you should eat up to 2/3 full capacity of your stomach.
The letter I - IMAGINATION
Imagine how you feel and visualize how you look once you attained the desired weight.
Imagination is a make believe exercise. It is so simple, yet very powerful. When you visualize your new figure, you are actually putting yourself way ahead of time and space in attaining your desired weight. Imagination and creative visualization are very effective tools of your subconscious mind.
All you need do is to imagine the feeling (as within so without) in your new weight and visualize your new image as if your desired weight has already come to pass! Do this preferable before sleeping and upon waking up. One thing important here is that you must be in relaxing mood whenever you perform the exercise.
The Letter G - GOING
Going for it simply means that you have to render the decision of losing weight and you have to do it right now!
A journey to a thousand miles always starts with the first step. Any endeavor in life is halfway done the moment you render the decision to really of for it. Decision is the first critical step that you have to undertake in your weight reduction program.
The desire for change must be overwhelming and inspiring enough to convert that simple wish into a worthwhile activity.
How many times have you experienced in the past when you anchored on a very important task, until you reached a point where you totally lost the enthusiasm, and finally the interest to continue with the task? Going into a weight loss regimen is a decision.
The Letter H - HOW?
How do you intend to achieve the desired objective (weight loss)?
Any activity of man involves a process – a way of doing it (either correctly or wrongly). Weight management is a matter of mathematics. The food you eat signifies addition to your weight, while the energy you spend corresponds to the reduction from your weight. It is therefore imperative that whatever strategy you may adopt to lose weight; you just have to consider the aspects of addition and subtraction functions. Nonetheless, you also have to consider that moderation is the best policy with respect to food intake an exercise.
Another important aspect in weight loss program is consistency.
Important procedures to follow when eating:
1. Drink one glass of water before you eat. Why? Well, for cleansing purposes and for your advance deposit (just in case you forget that you should not eat more than 2/3 of your stomach’s full capacity).
2. Put all the food items that you want to eat in your plate. It is imperative that you make the decision as to the quantity and kind of food you want to eat before you start eating. At least you are aware beforehand of the exact quantity of food that you intend to download to your stomach.
After putting all the food in your plate, you have to decide that the quantity is already enough and there will be no additional servings. Again the decision with respect to the quantity of food is up to you. Your body knows how much you need.
Do not ever force yourself to reduce the quantity of food all at once. If you wish, you may change your plate with a bigger one! This is not dieting. The most important thing to consider here is that in eating there are two factors that you have to satisfy – the biological you & the psychological you. You will be surprised that your mere sight of the food alone will already provide the filling experience.
3. Chew your food properly. Actually, you need not hurry because everything that you need to eat is already in your plate! So take your time.
If you need to drink water (except when you are suffocated!) after eating, you may do so thirty minutes after eating.
The Letter T - TIME REFERENCE
When do you intend to achieve your desired weight?
If you want to have a long term and permanent weight, you should take time to achieve it. Remember that your weight now is a result of a long neglect in the past. You cannot change it overnight. Otherwise you will impair your health condition.
Habit takes a long time to develop. Ideally, you should target an average weight loss of not more than 2.5 pounds per week. Let’s say you now weigh 215 pounds and your ideal weight is 165 pounds. You therefore have to shed out 50 pounds within 20 weeks (50/2.5) or 5 months. Your ideal weight is always relative. You must have to trust yourself. A person with a positive self-image will not have problem identifying his own ideal weight.
The Letter L - LIMITING BELIEFS
After you have written down each and every limiting belief you have attributed to your weight, you should eradicate all of them!
Pointers
1. Your parents told you that it is bad to have left – over in your plate. You therefore eat every food in your plate though you are already full.
2. You heard from other people that it is not good to have empty stomach when under stress/extreme anxiety because you will develop ulcer. As a result, you become a nervous eater!
3. When you were a little kid you barely have enough food on your table. Now that you have sufficient income, you will make up for the inadequacy by treating yourself with lavish food.
4. Even if you don’t eat your favorite foods/beverages (lechon, ice cream, chocolates, coffee, soft drinks, etc.) you will still die any way of other causes. So, you might as well feast on tasty foods now!
5. You care less of your figure because you feel good inside. What’s the point starving yourself? You are happily married and confident that your spouse will not change you for someone else!
6. You have tried dieting before and nothing worked! Remember that this is not dieting. This is a weight loss program.
The Letter O - OBEY NATURAL LAWS
There are natural laws governing health. It is wise to abide by them
Pointers
1. Chew your food properly. Nature provides you with teeth for this purpose. Use them.
2. Drink 6 to 8 glasses of water per day. Your body is 75% liquid.
3. Exercise improves metabolism an helps burn calories. Muscles will atrophy if not used.
The Letter S - SET YOUR GOALS
It is important that you know where you are going or at least have a roadmap with you; else you won’t arrive at your destination.
One thing very important in goal setting is that you should be specific as to the exact weight and exact period to attain the goal. Also, your goal should be realistic and doable. It’s alright to dream of the impossible, but don’t experiment with your health!
The Letter S - START A NEW HABIT
Habit is form by constant doing.
Man is by nature a creature of habit. Your old habit must be replaced with a new and healthy one. One possible drawback of any other weight loss program is that you are only required to eliminate old undesirable habit and stop from there, hoping that your will power is already enough to win the battle.
In the long run, you slide back to your old habit because nature abhors vacuum. Let’s say for example you have developed a habit of reading newspaper with a cup of coffee early in the morning. Maybe you want to replace the habit by exercising instead and drink water instead of coffee.
With regards to exercise, maybe you can try Sun Salutation or Agoyangyang dance.