Table of Contents

Page 5 - The Golden Rules

Page 6 - You Have Absolutely Nothing To Lose
Page 7 - Banish Failure From Your Life For Successful
Weight Loss
Page 8 - Use Your Imagination - Creative Visualisation
Page 9 - Children Know How to Change
Page 10 - Don't Underestimate Your Potential for Change
Page 11 - Focus on What You Want - Not What You Don't
Want
Page 12 - I want to be thin! I want to lose weight!
Page 13 - Am I Overweight?
Page 14 - Why Do I Put On Weight
Page 15 - Nutritional Guide
Page 16 - Book an Appointment with a Fitness Instructor
Page 17 - Losing Weight Easily Recap on Golden Rules
Page 18 - Recap 2
Page 19 - Recap on Golden Rules 3
Page 20 - Changing Habits
Page 21 - Build New Eating Habits
Page 22 - How Do I Lose Weight?
2
Page 23 - Weight Loss Question 1
Page 24 - Weight Loss Question 2
Page 25 - Create an Incredible Future
Page 26 - Fill the Void
Page 27 - If You Want Something Eat It
Page 28 - Eat What You Want When You Want
Page 29 - Brush Your Teeth To Lose Weight
Page 30 - Meditate or Learn Self-Hypnosis
Page 31 - Learn Relaxation Techniques
Page 32 - Have You Ever Noticed That?
Page 33 - More Golden Rules
Page 34 - Be a Person Who Welcomes Change
Page 35 - Be Your own Best Friend
Page 36 - Weight Maintenance - How To Maintain A Healthy
Weight
Page 37 - Positive Affirmations For Losing Weight - How To
Make Them
Page 38 - Healthy Eating Tips - Slow Down With Your
Eating
Page 39 - Exercise Bike
Page 40 - Healthy Recipes - Healthy Eating Tips
Page 41 - Join Weight Watchers or Weight Loss Resources

3
Page 42 - Nutrition Facts - Become Your Own Weight
Watcher
Page 43 - Weight Loss Tips - Don't Weigh Yourself Too
Often
Page 44 Easy Ways to Lose Weight
-
Page 45 Fastest Way to Lose Weight
-
Page 46 The Best Way to Lose Weight
-
Page 47 Healthy Habits - Eat Less, Exercise More
-
Page 48 Healthy Eating Guidelines
-
Page 49 Health and fitness - Healthy Weight and LifeStyle
-
Page 50 Quotes About Best Friends
-
Page 51 Losing Weight Tips - Think About Stopping
-
Smoking
Page 52 - Keep a Weight Loss Journal
Page 53 - Difficulties for Losing Weight - Beware
Technology
Page 54 - Make Commitments

4
 The Golden Rules

The most important rule is that there

are no real rules. You are not obliged to
do anything. You are not being made to
do anything. You are certainly not
depriving yourself of anything. These
rules are just pointers which you may
or may not choose to observe. Which
brings us to golden rule 1 - You have
absolutely nothing to lose!

5
 (1) You Have Absolutely Nothing To Lose

There's a famous saying which states

"If you keep doing what you've always
done, you'll keep getting what you've
always got." If you adopt some of the
ideas in this book, you may well notice
great changes in the way you choose to
live your life. What's the worst that can
happen? Failure?

6
 (2) Banish Failure From Your Life
For Successful Weight Loss

There is no failure. You can now

measure everything by degrees of
success. Failure creates fear and it also
creates permission to keep failing. Jim
ate a biscuit and decided he'd failed in
his goals so he ate the rest of the
packet and felt sorry for himself. Alice
ate a biscuit, thoroughly enjoyed it and
imagined herself going for a run. Five
minutes later, she went for a run.

7
 Use Your Imagination - Creative Visualisation

Imagine Yourself at Your Perfect

Weight. You don't have to use pictures
to imagine this - You can also imagine
what it would feel like. Before you skip
this bit, remember Golden Rule 1, What
have you got to lose? Think about when
you were a child...

8
 Children Know How to Change

Children have fantastic imaginations.

Children change a lot - even on a day-
to-day basis. Some adults stop using
their imaginations. Guess what? They
stop changing and become creatures of
habit. They even stop believing they
can change.

9
 Don't Underestimate Your Potential for Change

"Our deepest fear is not that we are

inadequate. Our deepest fear is that we
are powerful beyond measure. It is our
light, not our darkness, that most
frightens us."
Nelson Mandela 1994

10
 Focus on What You Want
Not What You Don't Want

Focus on what you want - Not what you

don't want I want to not be
overweight. What happens when you
say this to yourself? That's right your
brain starts to think about being
overweight. Just the same as if you try
to not think about a close friend
dancing around in a clown costume.
What do you want?

11
 I want to be thin! I want to lose weight!

Close your eyes and give yourself

permission to imagine what it IS going
to be like. If you can imagine it, and
believe it, you can have it. If you don't
believe me, ask a five year old.

12
 Am I Overweight ?

Get yourself weighed and find out.

Charts are widely available to help you
find out what you should weigh. You
have nothing to lose by finding out and
remember there is no such thing as
failure - Just opportunities! If the
scales say you are overweight, then
you have an opportunity to do
something about it.

13
 Why Do I Put On Weight

We put on weight if we consume more

calories than we use up. We put on
weight because we eat a diet
containing more fat than is
recommended. We put on weight for
other, mostly emotional reasons.
Everyone is different so everyone has
different reasons.

14
 Nutritional Guide

Why not become an expert on

nutrition? What have you got to lose?
It is highly unlikely that you can't lose
weight for medical or genetic reasons.
Look for the more likely answers first.
Buy a book, consult an expert. Do
whatever you feel is right for you - but
do something!

15
 Book an Appointment with a Fitness Instructor

You don't have to commit to eating a

healthy diet, exercising regularly and
losing weight but by asking an experts
advice you will know where you are
and where you might choose to go
next. If you are given an opportunity to
glimpse your destination, you are much
more likely to begin the journey.
Speak to a fitness instructor.

16
 Losing weight Easily
Recap on Golden Rules

1. Getting weighed, speaking to a

fitness advisor, learning about nutrition
and imagining success in your life are
all within your grasp this very moment.
None of them commit you to anything.
You have nothing to lose. (Except
weight, fear and limiting beliefs)

17
 Recap on Golden Rules

2. There is no such thing as failure. Sit

in front of the television all day. Skip
the gym. Eat 20 chocolates and various
other fast foods.
This is not failure it is just an
opportunity to do something different.
Now what could that be?

18
 Recap on Golden Rules

3. Do you want to be overweight and

unfit? Simply not wanting something is
not enough. You must be very aware of
what you want and start to foster belief
in that possibility. If you know what
you want, then you will probably be
more comfortable exercising and eating
healthily. It will feel more 'right'

19
 Changing Eating Habits

Habits are simply things that you do for

a certain amount of time until they
become second nature. Habits are
cemented into our behaviour with a
certain amount of resistance to change.
Resistance is something to be aware of
but not to over emphasise. In itself it
means nothing. It's just cement.

20
 Build New Eating Habits

When your new positive habits become

as strong as the old ones, you will
notice the old ones disappear. Or
perhaps you won't. Perhaps you'll be
too busy enjoying the new ones. The
new habits will have their own cement.
What will your new habits be? Just by
thinking about them you're building
them already. On strong foundations!

21
 How Do I Lose Weight?

Everyone puts on weight for different

reasons. Everyone, therefore, will lose
weight for their own reasons and in
their own way. Nutrition and exercise
are the two most crucial elements in
achieving and maintaining a healthy
weight - but then you knew that didn't
you! Ask yourself the following two
questions.

22
 Weight Loss Question 1

What is one thing that I could certainly

do today and which would put me in a
better position to achieve and maintain
my ideal weight?

23
 Weight Loss Question 2

What would stop me from sitting down,

right at this moment and compiling a
list of things that I could do over the
coming days, weeks and months?
What's really stopping me from
achieving my dreams?

24
 Create an Incredible Future

Take a pen and a piece of paper and

start to make some important notes
about your future. Pretend it's a year
from now and notice what has changed
and what you have achieved. One thing
is for sure - You look great! But how
are feeling and what sort of things are
you saying. Spend some time on this.
And do it often. You don't have to, of
course, but then what have you got to
lose?

25
 Fill the Void

Trying to pretend you don't want

something or that you aren't depriving
yourself won't work. As you know, we
don't like being deprived. So focus on
filling that void. Hobbies, interests,
Going for a run or a walk. Anything that
could constitute a new habit is bound
to help. Quick Test for you - What is
Golden Rule No 3?

26
 If You Want Something Eat It

Our minds are part of us they don't like

to be told what to do or told they arent
allowed something. Weight
Management is not about going without
or depriving ourselves. If you want
something, have it. This means you'll
have no unconscious reason to binge at
a later date. Feeling deprived will
always lead to bingeing (and you were
wondering why strict diets don't work!)
You'll find over time, as the big picture
gets bigger, you'll make the right
choices. Just keep focusing on what
you want.
27
 Eat What You Want When You Want

But the deal is - Eat it slowly and enjoy

it. That doesn't sound like such a big
deal! Your mind will tell you when
you've had enough but you'll need to
listen for the message. There tends to
be a time delay so eating too quickly
can override this natural ability to
understand your own body. If you think
you may have had enough then wait
half an hour. If you're still hungry,
have some more.

28
 Brush Your Teeth To Lose Weight

If you find the idea of waiting half an

hour to see if you're still hungry then
go and brush your teeth. If you still
want food then, well have some. I bet
you won't. And, guess what, you're still
not depriving yourself of anything. You
can have what you want.

29
 Meditate or Learn Self-Hypnosis

In a quiet reflective state, you can

learn a lot about yourself and come to a
real sense of self-acceptance. When
you know yourself, you're more likely
to be honest with yourself and make
the right choices. And if meditation
sounds a bit weird to you, then just
spend a few minutes of each day in a
comfortable place with your eyes
closed breathing gently and easily and
allowing your mind to clear. Be patient
- It will.

30
 Learn Relaxation Techniques

Why relaxation? Surely when I'm lying

in front of the TV with a pizza and a
glass of wine, I'm relaxing. True
relaxation takes a bit of time and effort
to learn but all the information is out
there, it's free and its achievable - and
the rewards are immeasurable. Why
does relaxation work?.

31
 Have You Ever Noticed That?

We tend to eat more when we're tense.

And if we’re feeling stressed or worn
down we're more likely to go for the
fast option. Healthy eating can often be
the victim of time pressures and
deadlines. Keep this thought and think
about how it relates to your life.

32
Time for a Couple More

Golden Rules

33
 4. Be a Person Who Welcomes Change

Be on the lookout for opportunities to

do something differently. Surprise
people, surprise yourself. It will feel
strange at first, but if you change the
way you look at things, you may well
change the results. Do you see yourself
as a. the kind of person who reacts to
things like deadlines and
disappointments or b. the sort of
person who is responsible for your own
destiny. If the answer is a, then Golden
Rule 4 could be just the thing for you.

34
 5. Be Your own Best Friend

You are the person you can best rely on

in life. If this has not been true up to
now, then make use of Golden Rule 4.
If you curse yourself then stop doing it
now. When you call yourself 'stupid' or
'a failure' or 'fat' etc, ask yourself what
this is achieving for you. What has it
achieved for you? This rule takes
practice. But then, we understand all
about habits now!

35
 Weight Maintenance
How To Maintain A Healthy Weight

If your car breaks down, you get it

fixed don't you! You don't kick it and
mistreat it. If it's given the right kind of
fuel and driven properly, well
maintained etc, then It's going to run
successfully.

36
 Positive Affirmations For Losing Weight
How To Make Them

What would you like other people to

say to you. If someone wants to inspire
you to achieve your goals, what would
they need to say to you? What would it
be like if you said that to yourself?
Create your own positive affirmations.
Tell yourself what you need to hear.
Affirmations, in themselves will not get
you to your destination but they will
certainly help.

37
 Healthy Eating Tips - Slow Down With Your Eating

Don't start a meal until you've set

everything out, laid yourself a place
and taken a few moments to slow
yourself down. Enjoy your food. Spend
time experiencing the actual physical
sensations of eating, chewing, tasting
etc. How would it be if you timed
yourself eating a meal and then next
time took twice as long to eat. What do
you think would happen.

38
 Exercise Bike

Use your imagination. Don't suffer in

the gym. Focus on your outcomes and
everything will seem that much easier.
Think about being in the most beautiful
place in the world. Pretend you're
cycling there. It might seem a lot easier
all of a sudden.

39
 Healthy Recipes - Healthy Eating Tips

Once you have become an expert on

nutrition, become an expert in healthy
recipes. There are plenty of good books
and resources available or you may
want to create your own. Spend a few
moments now considering how some of
your favourite meal recipes could be
made more healthy.

40
 Join Weight Watchers or Weight Loss Resources

Organisations like Weightwatchers and

Weight Loss Resources can help you to
develop weight goals and work out
food points. Sometimes some
encouragement and friendly advice can
be helpful however remember that; We
don't respond well to bullying or feeling
deprived. These are well established
psychological facts.

41
 Nutrition Facts - Become Your Own Weight Watcher

Set up your own system. Decide on

your target weight and go for it.
There's nothing to stop you keeping
your own weight watchers point list
and points book. You can incorporate
your own recipes and develop your own
points calculator. There are healthy,
supplements and weight loss vitamins
which are worth learning about.
Beware though of wonderdrugs and
magical remedies. Trust your instincts
but do your research.

42
 Weight Loss Tips - Don't Weigh Yourself Too Often

There are very good reasons for this.

Weight fluctuates all the time. One
weigh a month is recommended. If you
weigh yourself too often you may fall
back into the failure trap.

And remember, there's no such thing!

Don't weigh yourself too often - One of

the great weight loss tips.

43
 Easy Ways to Lose Weight

There are many 'easy' ways to lose

weight. You just need to look through
the internet, the bookshops, the
magazines and even the local papers.
When you've tried the easy ways,
please come back to this book and read
through it carefully. It doesn't have to
be difficult, however, you do need
commitment and you do need to follow
the Golden Rules.

44
 Fastest Way to Lose Weight

The fastest ways to lose weight will

always, by definition, be unhealthy.
What's the rush? Research shows that
the quicker you lose weight, the
quicker you put it back on. A
recommended rate of weight loss is no
more than a kilo a week. If you knew
for a fact that in a few months you
would be at your perfect weight and
that you could maintain that
permanently? Wouldn't that belief be
enough?

45
Don't look for the fastest way - Look for
the best way to lose weight.
The Best Way to Lose Weight

It is clearly not traditional dieting. It

has been reported many times that
over 95% of all diets fail. Eat Less,
exercise more Develop a personal plan
including nutrition, exercise and
relaxation. Spend time focusing on
what you want specifically. Banish fear.
Support Yourself.

You already know the best way to lose

weight. It's to trust yourself and to get
going!
46
 Healthy Habits - Eat Less, Exercise More

Reassess your plan continuously.

Support yourself as you would a close
friend. Exercise Lose Weight What is
your favourite exercise? Do you like
running, walking, swimming or the
gym? Do your prefer team sports or
competitive individual pursuits? Do
things you enjoy. That way you will
stick to them. Remember habits!

What will be your healthy habits?

47
 Healthy Eating Guidelines

Healthy eating does not have to be

boring eating. This is something we tell
ourselves to give ourselves permission
to opt out - or to fail. There is no such
thing as failure but there is certainly
such a thing as healthy, enjoyable and
tasty food.
Isn't it amazing how, once you start to
eat healthy foods, you start to get used
to healthy eating and it becomes a
natural part of your life.

Think healthy eating - Live healthy

eating!
48
 Health and fitness - Healthy Weight and LifeStyle

Health and fitness are self-

perpetuating. The healthier you feel,
the more likely the habits will become
strong in your mind. Once you have lost
the weight and made the changes,
beware of old habits reappearing. Don't
worry, so long as you're honest with
yourself as a best friend should be,
you'll know what to do..

Live a healthy lifestyle - life a happy

life!

49
 Quotes About Best Friends

"Each friend represents a world in us, a

world possibly not born until they
arrive, and it's only by this meeting
that a new world is born."
--- Anais Nin

How do you view a best friend. Could

you treat yourself that way?

What would happen if you did?

50
 Losing Weight Tips - Think About Stopping Smoking

If you smoke, consider stopping. You

have nothing to lose and the control
you gain from that achievement will
offer you the potential for control in
other areas. The idea that smoking
helps you lose weight and stopping
causes you to put on weight is a myth.
See the stopping smoking book for
more information about this.

51
 Keep a Weight Loss Journal

Not a food journal as such. Just a

personal diary of your thoughts,
progress and goals for the future. You
will continue to make progress as long
as you are honest with yourself but not
judging and criticising yourself. All the
time you are keeping a journal, you are
'emotionally aware' of your situation.
As soon as you stop focusing you
become 'emotionally unaware' and
unconsciously give yourself permission
to un-banish failure and to take a step
backwards.

52
 Difficulties for Losing Weight - Beware Technology

Technology seems to be designed to

stop us doing the things we do
naturally. This includes walking, lifting,
exercising and eating natural, healthy
produce. Just be aware of this danger
and always look for your own
opportunities for a natural and healthy
life.

53
 Make Commitments

Everyone is different and this book is

not designed to preach or patronise but
ultimately just to offer some ideas - to
get you thinking about your own way to
achieve and maintain a healthy weight.
It is up to you to follow what advice
you choose and to make your own list
of commitments and aims. We wish you
all the very best in achieving your
outcomes in the future. We have every
faith in you.

54
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