Lose Weight Naturally and Look Younger

Lose Weight Naturally and Look Younger

Sipiwe Mashingaidze

Smashwords Edition

Copyright 2016 Sipiwe Mashingaidze

License Notes

This eBook is licensed for your personal enjoyment only. No parts of this publication may be reproduced or transmitted in any form or by any means, without permission in writing from the publisher. If you wish to share this eBook, please purchase a copy for each recipient. If you are reading this book and neither you nor another person has paid for it, please go to http://www.smashwords.com/books/view/664201 and purchase your own copy. Thank you for respecting the hard work of this author.

Table of Contents

Preface

Chapter 1: Obesity the New Disease

Chapter 2: How I Lost Weight by Mistake

Chapter 3: Healthy Eating

Chapter 4: Raw Food vs. Cooked Food

Chapter 5: Foods to Avoid

Chapter 6: Why Vegetables, Fruits, Nuts and Grains

Chapter 7: Walk to Lose Weight

Chapter 8: The 6-Weeks Eating Plan

Chapter 9: Purchasing and Cooking

Chapter 10: Start Your Day With Fruits

Chapter 11: Fruit Salads

Chapter 12: Fruit Plates

Chapter 13: Fruit Sauces

Chapter 14: Smoothies

Chapter 15: Fruit Juices

Chapter 16: Fruit Milks and Shakes

Chapter 17: Sandwiches

Chapter 18: Main Course Meals

Chapter 19: Main Course Salads

Chapter 20: Vegetable Side Dishes

Chapter 21: Side Salads

Chapter 22: Soups

Chapter 23: Dips

Chapter 24: Spreads

Chapter 25: Salad Dressings

Chapter 26: Sauces

Chapter 27: Snacks

Chapter 28: Dairy-Free Milk, Creams and Cheese

Chapter 29: Meat Substitutes

Chapter 30: Marinades for Tofu

Metric Conversion Table

References

Books by the Same Author

About the Author

Connect With the Author

Disclaimer

Preface

Sister, you look hot! said my young neighbor when I was taking a walk past her house. I walk regularly to keep my body trim and to keep my heart healthy. And I look great even if I say so myself. I weigh between 65kg and 69kg and I make sure I do not exceed 70kg. I really do not need to make an effort. The lifestyle that I chose keeps the weight away every season, so I do not need to worry about summer clothes.

I changed the way I ate in 2008 as an experiment to heal 8 symptoms that bothered me for ten years. All the symptoms disappeared and so did the weight that I had begun to accumulate. The weight loss was never intended because it was not too much at 76kg. Still I lost weight as a bonus and since then my policy is Seek health and weight loss will come.

I recommend this lifestyle to all those people who are struggling with their weight. In most cases people with weight problems have any number of digestive problems, and they suffer from lifestyle diseases like high blood pressure, and are always tired. Actually I recommend it to everyone because it is true that you are what you eat. The end result is more energy, less pain in your digestive system, and less illnesses and weight loss of course.

One day you will find that you have not been to the doctor in a long time because you are healthier and less prone to ailments. You can kiss pills goodbye! Believe it or not, I do not take any pills for anything and I am 54 years old.

This book was inspired by my close relatives who are having problems. My cousin’s husband is 31 years and he was diagnosed with high blood pressure this year 2016 because he is way too obese. My daughter’s 27 year old friend is obese and she too was diagnosed with high blood pressure this year. My nephew is just over 40 years old, obese and he too was diagnosed with high blood pressure. I keep telling them what to do.

But it just occurred to me today that there are just too many people who are suffering from obesity and being diagnosed with chronic diseases early. These chronic diseases used to creep up on people over the years late in life. But now as you can see in the above examples, it is happening to very young people.

This book is for those who ask, So what do you eat? It is also a natural follow up to my book Top Secrets of Health which explains a lot about what causes illness and what improves health. There are more details there than you will find here. Get yourself a copy on http://www.yourhealthisyourasset.com/top-secrets-of-health.

I enjoy the freedom, youthfulness and energy that a healthy life brings. I hope that you too will enjoy the weight loss that comes naturally with eating healthy food. Later you will be glad that you took action and stuck with your vision. Take this as an adventure of a lifetime.

To Your Weight Loss Adventure!

Sipiwe

Back to the top

Chapter 1: Obesity the New Disease

'Fools not to know that half exceeds the whole; how blest the sparing meal and temperate bowl.' ~ Hesiod, Greek poet

"For years, an average woman was thought to be a size 8 (USA size). SizeUSA, a survey that was sponsored by clothing and textile companies, the Army, the Navy and several universities, measured more than 10,000 people in 13 cities nationwide using a light-pulsing 3-D scanner. It made detailed measurements from head to toe. Women who came in on the small side in the SizeUSA survey were size 14. Size 14 is what the clothing industry standards used to consider the beginning of ''plus size'' for a long time. SizeUSA found that:

Older men have trimmer thighs than younger men.

Black women are larger than other women, but they are most likely to have the classic hourglass figure.

34% of women are pear-shaped, and 30% are ''straight,'' meaning they had little perceptible waist.

19% of men are ''portly,'' and another 19% have ''lower front waists,'' meaning they had to look under a belly to find the waist.

Men over 45 are most likely to have potbellies.

Women over 36 are most likely to have bigger hips (though black women older than 55 have smaller hips than those 46 to 55)."

(Extract from the article, Sizing up America: Signs of Expansion from Head to Toe By Kate Zernike, March 1, 2004).

Wow, people are getting bigger and bigger! This unhealthy trend is creating obese and unhealthy people who will need more medical care. Worse still, obesity is becoming more and more common among children.

Everywhere I look these days, I see overweight people. When I was young in the 1970s there were no overweight people in my environment. I look around and I see overweight children. When I was growing up children were lean and very active!

World Health Organization

In 2013, the World Health Organization estimated that more than 1.4 billion adults are overweight and that more than 500 million are obese. In 2014, the figures rose to 2.7 billion and 900 million respectively, according to the Global Health Observatory (GHO) data.

The Difference between Obesity and Overweight

The weight of a person consists of muscle, bone, fat, and water. Being overweight is having extra weight due to increased amounts of fat. Overweight is unhealthy and abnormal.

Obesity is a condition worse than 'overweight'. It means that excess body fat has accumulated so much that health may be affected negatively. It is commonly defined as a body mass index (BMI) of 30 or more. This distinguishes it from being overweight as defined by a BMI between 25 and 29.9.

Body Mass Index (BMI) is a common measure of body fat for average people. It is calculated by taking the weight in kilograms, divided by the square of height in meters. For example I am 1.68 meters tall. Today I weigh 68 kilograms. So my BMI today is 68/1.68² which is 24. A BMI of 24 is within the normal range for my height. Once I hit 70 kilograms my BMI is 25 and I move into the overweight category.

BMI is an accurate reflection of body fat percentage in the majority of the adult population. However MBI is not accurate in situations that affect body weight composition such as in body builders and pregnant women. Body builders weigh a lot even though they hardly have fat because muscle weighs a lot. So they may have a high BMI even though they have no fat. A pregnant woman weighs more because of the added weight of the baby and water so BMI is not applicable to her.

How Does Obesity Affect Health?

Many studies show an association between obesity and various diseases, particularly heart diseases, diabetes mellitus type 2, sleep apnea, certain types of cancer (like colon, prostate and breast), and osteoarthritis. An obese person is more likely to experience joint problems and back pain, and may become breathless and have difficulty sleeping. The more the weight gain, the more severe these problems may become. Excessively big people end up having knee problems, as the knees carry most of the weight. I know this personally because my father was obese all his life, now his knees are gone! One leg is actually bent outward at the knees because the knee is worn out.

As a result, obesity has been found to reduce life expectancy. With increasing rates of adult and childhood obesity, health authorities now view it as a serious public health problem.

Heart Disease

Worldwide, at least 2.8 million people die each year as a result of being overweight or obese, and an estimated 35.8 million (2.3%) of global DALYs are caused by overweight or obesity. This is information from the World Health Organization.

Typically people who are overweight have difficulties with breaking down and using sugars and fats from food and those made by the liver. This difficulty leads to abnormalities in the function of blood vessels. As a result vital organs, such as the heart, don't have the energy that they need to function. So the entire system can potentially become strained, leading to heart attacks and strokes.

The problems of obesity differ from person to person, therefore talk to your doctor about your specific situation.

Less Drive

The more body fat a person has, the less energy he has. Less energy means less drive. Less drive means less achievement of life goals. That means less wealth!

Discrimination

We live in a superficial world, therefore looks matter in business and at work. People want to do business with people who look and act vibrant and healthy. Obese people tend to be discriminated against in job interviews, as they are perceived to lack discipline. It does not sound fair but this is the world we live in.

Relationships

People are generally attracted to slim attractive people, like it or not. Teenagers and young adults tend to look for slim and healthy-looking partners. This is why the young sportsmen and cheer leaders get so much attention in high school and in college. Some married people, both men and women, tend to cheat on their obese spouses as they are naturally attracted to slim people. Again it sounds unfair, but for some people for better and for worse does not include fat.

Some obese people do not feel sexually desirable and they generally have a low self-esteem. Even when someone is interested in them, some of them do not believe it. Unfortunately, without a partner they feel lonely and they turn to more food for comfort.

A person in this situation should stop being defensive about their weight. He/she is advised to acknowledge the problem and to look for solutions. It is quite possible to completely change the lifestyle and to lose that weight. It has been done before and it is being done now.

After Losing Weight

Gaining a of weight means the skin stretches to accommodate the fat. If you gain too much weight then the skin over-stretches and loses its elasticity. One day when you lose weight, you end up with hanging skin all over your breast. Most people go for plastic surgery after losing weight because the skin is just too large. Now, if you are dark skinned, the skin scars badly. Imagine if you are cut around the belly, the breasts, the bum, the hips, the thighs and the upper arms!

Cosmetic surgeons will not touch the face of dark skinned people because of the scarring so the excess skin on the face remains. I know a 30something African woman who had such surgery. She looks good on the outside, but the moment she takes off her clothes! Too many knife scars all over her body. Needless to say, one guy she was dating literally dumped her in her hotel room after she had made an international flight just to see him. He said he could not get used to the criss-cross of scars.

What Causes Obesity?

The major cause of obesity is and always will be an issue of how much food you