Get Skinny with SkinnyLiz

A guide to getting started on your weight loss journey

Disclaimer

This guide is provided for your information only and may not be construed as medical advice or

instruction. No action or inaction should be taken based solely on the contents of this information; instead,

readers should consult appropriate health professionals on any matter relating to their health and well

being.

The information and opinions expressed here are believed to be accurate, based on the best judgement

available to the author, and readers who fail to consult with appropriate health authorities assume personal

risk.

Welcome to the beginning of your journey to a new and healthier you, It

is recommended to print a copy of this to enable you to refer back to the

guide more easily, because if you follow this guide you WILL get results.

How do you lose weight (burn fat)?

You need to eat and drink fewer calories than your body needs

to function, doing this means your body will start to “burn”

the stored fat.

If you burn off more calories than you eat, you will lose

weight. You can either chose to do no “extra” exercise and eat

very, very little in order to lose weight, or you can stick to a

plan that will burn off enough calories and allow you not to

starve yourself.

Exercise

Do you have to exercise for weight loss? There seem to be

conflicting opinions on this but most would agree that a

combination of eating right and exercise is the best approach

to losing weight.

You can compare our bodies to very fine tuned machines that

use whatever we put into them to operate. If we put junk into

our bodies, we can still go on, but not in the most optimised

fashion.

In a nutshell, our bodies run on blood sugar (glucose).

Exercise plays an important role because it leads to a

depletion of blood sugar in our blood stream, which then

causes fat cells to release fat to replace it. Our body then uses

this fat for energy instead of just storing it. And that's how

exercise for weight loss fits in.

There are a couple of myths that need to be dispelled right

away.

1. Exercise means going to the gym every day for at least an

hour (or something similar)

2. You can eat whatever you want, whenever you want and

then exercise to make it go away.

Let's start with the first one.

In order to be effective, exercise must be performed regularly.

If you honestly believe that you can go to the gym every single

day to work out for an hour, then that's fine. Most people find

this a stretch. But they feel that it must be done.

So, they will dive into their exercise routine for a week or two

and then get completely burned out and quit.

Wrong

Your exercise routine should consist of doing something that

you enjoy (or at least don't mind too much) in a consistent

fashion.

Does it have to be every day?

No. But it must be something that you can stick too regularly

(three to five times a week is something to aim for).

A brisk 20 – 30 minute walk 4 or 5 days a week could change

the health of the nation.

You should try to get a combination of aerobic

(cardiovascular) exercise, which gets your heart rate up, and

strength building exercise such as weight lifting.

Exercise burns calories and speeds up your metabolism.

While exercise will make you hungrier, it shouldn't be an

excuse to eat the wrong kinds of foods all the time.

How often do you hear people say "Well, I'll eat this piece of

pie and work it off later"? That's fine occasionally and you can

afford to splurge every once in a while when you maintain a

consistent activity routine.

But what you put into your body is even more important if you

are exercising. The right foods (fruits, vegetables, whole

grains, protein, fatty fish, etc) will give you more energy and

keep you feeling good.

The wrong types of foods (excess fats, processed foods, too

much sugar, etc) will only inhibit the effectiveness of your

exercise and weight loss plan.

Consistent exercise for weight loss will get you the kind of

results you are looking for -- a slimmer self for life.

Food

You can be slim and healthy but you can also be slim and

unhealthy. There are a lot of unhealthy diet programmes

about, you will more than likely lose weight with them but you

could potentially be storing up long term health problems.

So the following is for guidance.

A healthy diet requires a BALANCE of fats, carbohydrates and

proteins.

The ratio should be 55% carbohydrates

30% fat and 15% protein

Carbohydrates should be unrefined carbs i.e. brown rice,

oatmeal, fruits, raw vegetables etc.

Fats ( not too much animal fat) and try and restrict the animal

proteins as well, although oily fish is excellent.

As you make more and more small changes to your diet, it will

gradually build up to big changes.

Reducing saturated animal fats is a good place to start.

Foods that are high in saturated fats include:

Butter and foods made with butter.

Poultry, although the highest amounts are in the skin, so

either cook without the skin or remove the skin before eating.

Whole milk and products made with whole milk i.e. ice cream,

yoghurt, cheese, cream, go for the skimmed version or soy

milk.

Processed meats i.e. sausages and bacon are high in saturated

fats and high in calories with limited nutritional value.

Eggs, the yolk is high in saturated fat, and also high in

cholesterol, but not the whites.

There are many additives in our foods that we need to look

out for

Aspartame being one …….

When you are looking at low fat or fat free alternatives

ALWAYS check the ingredients to see if it has been added.

Fructose is another……..

Fructose can not be burned by any other part of the body

except the liver…..fructose always turns to FAT

If you can cut out Salt and Sugar from your diet you will be

well on the way to not only losing weight but much healthier

as well.

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Remove the scales (temporarily)

If you are trying to lose weight DO NOT weigh yourself every

day….It can be so disillusioning.

Instead have a pair of jeans and a top or a dress that fit you

perfectly just now and have an item of clothing that you want

to get into.

As you start to lose inches it will show in your clothes but not

necessarily on the scales.

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Take a photo of your face and your body, then you will be able

to compare your before and after self.

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Get a tape measure and measure the following

Neck

Right bicep

Left bicep

Chest

Waist

Hips

Right thigh

Left thigh

Keep a chart of the measurements and the dates you measure

(If you are doing the 90 day challenge then this is all available

online)

Sometimes years of yo-yo or unsuccessful dieting has eroded

our systems of the essential digestive enzymes we need to be

able to process our foods correctly. That is where Skinny Fiber

comes in, it is an all natural Nutritional Supplement that helps

to correct this and restore the digestive balance needed to

maintain a healthy weight range. The main ingredients

combined with the digestive enzymes gets our bodies back to

where they need to be.

To find out more about Skinny Fiber or to order some go to

http://www.skinnyfiber.co.uk

We send to almost every country in the world

Useful links

Videos to watch

Part 1

http://www.youtube.com/watch?

feature=player_embedded&v=h0zD1gj0pXk

Part 2

http://www.youtube.com/watch?

feature=player_embedded&v=0ndTEu_qDGA

This one explains all about sugar

Part 3

http://www.youtube.com/watch?

feature=player_embedded&v=Yo3TRbkIrow

Hunger and hormones

Part 4

http://www.youtube.com/watch?

feature=player_embedded&v=Xn1cI8FNU6M

Sugar addiction

Part 5

http://www.youtube.com/watch?

feature=player_embedded&v=Of-qvDprr0w

The XL generation

Part 6

http://www.youtube.com/watch?

feature=player_embedded&v=N0WdRhau_No

The fast food life

Part 7

http://www.youtube.com/watch?

feature=player_embedded&v=CWnbMnnLo5w

Drugs, Cigarettes and alcohol

Do you want to lose weight, get healthy AND make

money

http://www.skinnyliz.com

Do you want to know more about “Skinny Fiber” and

“Skinny Body Care” the company

http://www.getskinnywithskinnyliz.com

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