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LOVE YOUR BODY, LOVE YOUR LIFE
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Getting Healthy For You!
Before considering my Lose Weight Now! Program I want to help you right now. In order for me to do that I need you to get real with yourself. How do you feel when you first wake up in the morning? Are you eager to get your day going because you’re full of energy or do you grumble and hide your head under the pillow because you could use another 12 hours of hibernation?
Evaluating how you feel first thing in the morning is a good indicator of your overall health. Generally speaking, if you’re maintaining a healthy weight and eating a good share of fruits and vegetables daily, you should be starting the day with a bang and not feeling sluggish.
On the other hand, if you live a sedentary life and rely on the closest fast food joint, then you will likely be the one who wants to go back to sleep, who needs 5 cups of coffee to conquer the day, or who grumbles about every little thing that might go wrong.
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Quick Tip:
Start your day with a smile. Your smile will be infectious and you’ll improve someone else’s mood as well as your own.
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How you start your day has a direct impact on whether you see things positively or negatively and it can also affect the moods of your family members and coworkers.
WHY SHOULD I LOSE WEIGHT?
We’ve all heard the same news stories for years telling us to lose weight, eat healthy, and exercise more. But there are just as many people who believe you should just accept your body as it is and, so long as you’re a good person and living a productive life, then that’s all that matters.
Well, it’s true that you shouldn’t judge people strictly based on looks. And it’s also true that losing weight for shallow or vain purposes will only be a temporary fix until the wedding, class reunion, or vacation passes, then it’s back to your old, unhealthy habits.
The real reason to lose weight is that you love your body so much that you have a deep desire to be physically, emotionally, mentally, and spiritually healthy.
You already know about the life-threatening illnesses and problems you face due to excess weight. You already know your risks increase significantly as your weight increases. This shouldn’t scare you because it’s nothing you haven’t heard already – and if you were really concerned about the risks, you probably would have taken action already!
Here’s a refresher about a few risks relating to carrying extra pounds:
✴ Heart Disease – high blood pressure and cholesterol
✴ Type II Diabetes – high blood sugar levels
✴ Sleep Apnea – snoring and breathing issues
✴ Depression – severe sadness
✴ Osteoarthritis – stiffness in weight-bearing joints
Studies have proven that lifestyle changes ultimately decrease the risk of weight-related illnesses. Whether you could stand to lose 10 pounds or 100, it’s time to love your body and love your life!
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Quick Tip:
Not sure how to start exercising? March in place during the commercial breaks of your favorite television shows. Sounds silly, but it works.
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BENEFITS OF LOSING WEIGHT
In addition to preventing the onset of these diseases, there are many benefits to losing weight! Here are just a few:
✴ Increased self-esteem – you’ll feel more confident and ready to tackle life
✴ Increased happiness – the endorphins in your brain start to kick in when you make healthy choices and, in turn, improve your general mood
✴ Improved relationships – you’ll have deeper relationships with the people in your life
✴ Decreased use of medications – countless numbers of overweight patients now need fewer medications after making simple lifestyle changes to lose even a small amount of weight.
REASONS FOR OBESITY
Many people concoct excuses to explain why they’re overweight or obese. They range from bad family genes to thyroid problems, but rarely do they include the simple fact that people don’t proactively take care of themselves. It boils down to this simple question:
Do I love myself enough to take care of my body?
If you do, then you can choose to deal with your problems with words, not spoons of ice cream. You can choose to make time for exercise instead of television. You can choose to take ownership of the weight, instead of externalizing the problem.
Part of human nature is looking for a scapegoat or someone else to blame. Taking care of our health is a huge undertaking and if we fail, it’s difficult to admit our mistakes.
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Quick Tip:
When grappling over a difficult decision, always ask yourself, “Do I love myself enough to take care of my body?”
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ESCAPING THE BLAME GAME
Rather than wasting time finding someone to blame for being overweight, close your eyes and give praise for having a body that works. Maybe it works a little slower than you’d like, but start being grateful that you’re able to breathe and move.
Take joy in a sunrise. Take joy in the smell of a luscious garden. Take joy in a stroll through the park. Take joy in the fact that you are making the conscious decision to love yourself and your body!
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Quick Tip:
Instead of flipping through magazines dreaming about who you wish you looked like, look at yourself in the mirror and say: “I love all of me, as I am. I deserve to be happy and healthy!”
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Instead of thinking, “I’d love to have her tight abs,” find something that you like about your own body. Maybe you’ve got the curly hair that your friends envy or the shiny white teeth of a movie star. Learning to appreciate what you have may be a slow process, but it’s the first step in recapturing control of your life.
LOSING WEIGHT IS A SPIRITUAL EXPERIENCE
Do you ever consider why you were given the body you have?
Whether or not you believe in God, tackling a large weight loss can seem overwhelming, even to the strongest and most positive person. Incorporating prayer or meditation into your daily routine will calm your inner being, which will then help you believe in yourself.
If you don’t believe in a higher being, you can still meditate and put forth positive thoughts and energy into the universe. This is the basis of the Law of Attraction, which holds that the more positive energy you give out, the more positive energy you’ll attract into your life.
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Quick Tip:
Remember that your body is a gift. Honor your body and say to yourself, “My body is to be kept beautiful and healthy.”
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Visualizing what you want to achieve is an example of putting forth positive energy. Thanking God for all that is good in your life is acknowledging the positive and good in your life. If you firmly believe that you will lose weight and become a healthier person, then you’re more likely to take the necessary steps to make it a reality.
CREATE AN INDIVIDUALIZED HEALTH PLAN
Most adults want to lose weight, but everyone’s goals are unique. No matter how little or how much weight you have to lose, creating a plan that fits into your unique lifestyle is important.
✴ Determine your ideal weight (with the help of a doctor or nutritionist, if necessary)
✴ Write specific ways of how you can get yourself moving everyday
✴ Implement the dietary changes you need to make by removing temptation
✴ Communicate with your family and friends about how they can best support you
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Quick Tip:
Fight negative, self-defeating thoughts by exercising. Don’t think about it, just walk around the block or up and down your stairs until you regain your composure.
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As you develop your health plan, write everything down in a notebook or an online journal. The practice of taking pen to paper makes the plan more real, as though it’s a contract you’ve made with yourself to become healthier. On especially hectic days, having a written plan to look at quickly will also keep you from making poor food choices.
Keep in mind that your plan may change. Nothing is written in stone and as your lifestyle changes, so will your health plan. As you discover new exercise regimens or new foods, add those to your plan. You can also include your favorite healthy recipes and any quotes that you find especially encouraging or inspiring in your notebook.
MAKE SMALL MEASURABLE GOALS
Of course, you need to choose a weight goal. It may be a certain number of pounds to lose each week, or perhaps it’s a specific number on the scale, but whatever it is, make sure your goal is specific, measurable, and attainable.
Once you have your overall goal written down in your health plan, immediately set smaller, more manageable goals you want to achieve on your journey to good health. You didn’t put on this weight overnight so don’t expect it to just melt off instantly.
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Quick Tip:
Brag about yourself! Be proud of your successes, no matter how small, and share them with your family and friends.
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Your smaller, manageable goals don’t even have to be related to losing a certain amount of weight each week. For example:
1. Set a goal to drink 8 glasses of water every day2. Try a new, healthy recipe twice a week3. Try buying five new vegetables at the grocery store to taste test4. Set a goal of taking a 30-minute brisk walk four times this week
Before you know it, you’ll start to see progress and you’ll quickly form new healthy habits that will help you make life-long changes to your lifestyle.
Even though healthy weight loss may be a long process, we all need to see positive progress along the way. You can’t realistically expect to lose 5 pounds a week, every week, but you can take note of your progress in your journal. Keep track of your ups and downs for the week, as well as the positive outcomes that have arose from your new lifestyle.
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Confuscious Says: "Our greatest glory is not in never falling but in rising every time we fall."
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SURVIVING SETBACKS
First and foremost, think of how your body has already benefited from choosing to live a healthy lifestyle. Maybe you’ve already shed a few pounds, maybe you’re less stiff in the mornings, maybe it’s easier to walk up your stairs without getting winded. These are all remarkable signs that your body is honored and respected!
Take an inventory of all the things you like about your body now. Perhaps you only noticed one positive aspect of your body at first, but as you go, you’ll begin to see more things you like about yourself. This is improvement!
As you see progress, you’ll start loving your body more, and self-sabotage won’t even be an option because you’ll never want to go down that dark path again.
When faced with stress, remember to pray or meditate to achieve a sense of calm. Visualize yourself living a healthy lifestyle. Visualize yourself making healthy choices. Take these few moments in prayer to center yourself, even if the world around you is in chaos.
Remember that you are in control of your body and how you nourish it. Show yourself the kind of love and respect you deserve.
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Final Tip:
Stop playing the victim. Only you can make your life better!
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LOSE WEIGHT BY ADDING
THESE INEXPENSIVE FOODS TO YOUR DIET
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You don’t need to spend a fortune on exotic fruits or strange supplements to lose weight!
These common, inexpensive foods can help you get rid of the extra pounds:
BEANS
Beans are some of the least expensive items you can put on a grocery list. Most stores sell large bags of various types of beans at low prices. You can find fresh, dried, and canned versions, so you can select the ones you like.
- Beans help you stay full for longer periods of time. In addition, they have fiber and other nutrients that your body needs as you try to lose weight.
- Beans can be added to soups, chili, casseroles, salads, and other dishes. You can even roast them to eat as a snack throughout the day.
BANANAS
Bananas contain a starch that has been shown to help weight loss in studies. They also have nutrients like potassium that are essential for your health. Bananas can also satisfy your cravings for sweets!
OATMEAL
You can buy plain oatmeal in bulk and eat it for breakfast every day. Studies show that oatmeal is a great breakfast option because it gives you the nutrition you need, so you avoid feeling hungry during the day. If you eat oatmeal at the start of the day, you’re less likely to overindulge at lunch or dinner.
- Oatmeal is inexpensive and can be dressed up with fresh fruit, nuts, yogurt, or other simple additions.
BROCOLLI
Broccoli is inexpensive, easy to find in any store, and research studies show that it can help you feel full. It has vitamins such as vitamin C and other nutrients you need as you battle your weight.
- If you hate the taste of raw broccoli, consider sautéing it with other vegetables. You can also find low-calories sauces that help mask its taste, so it’s easier to eat.
MULTIGRAIN PASTA
Multigrain pasta can help you with your carbohydrate needs and budget. The generic brands are even less expensive than the name brands. It’s important not to ignore your carbs because you need them for energy.
- Multigrain pasta can also have fiber and other added nutrients.
- It can help you lose weight because it will fill the craving for carbohydrates without making you turn to unhealthy junk food.
PLAIN YOGURT
You can find inexpensive, plain yogurt in large jars. Yogurts with nuts and fruits tend to cost more, but you can add these items on your own and save money.
- Yogurt has been shown to help weight loss because it provides protein and makes you feel full. It’s a good snack that also has calcium and often has vitamin D. A large container can last for several days, so you can eat it for breakfast or as a snack.
Your grocery budget doesn’t have to suffer if you’re trying to lose weight. Take advantage of foods that are not expensive and still tasty that will help you eliminate the extra pounds. You can stay on budget and feel healthier at the same time.
MOTIVATING YOURSELF
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Having the right tools to achieve your outcomes is important, but so is being in the right state-of-mind.
OTHER RESOURCES
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Check out our other resources on weight loss, eating healthy, and optimizing your wellbeing for peak performance.
COPING WITH WEIGHT STIGMA
Unfortunately, people still believe it is acceptable to judge and criticize people based on their body size. With the war on obesity, things seem to be getting worse, despite good intentions. I want to adjust attitudes, disrupt industry and change the world, leaving it a better, kinder, more supportive place for our children and loved ones. Listed below are recommendations for how you can fight weight stigma and discrimination.
STOP DIETING
Learn to eat based on your body’s needs. Remove the labels of good and bad foods to avoid deprivation. Make peace with food and learn to use it for the intended purpose – nutrition and energy.
TEACH CHILDREN TO LOVE THEIR BODIES
Body hatred and the roots of eating disorders begin in childhood. Children learn beliefs, behaviors and biases from parents, authority figures, the media and peers. Teach kids to counter negative stereotypes by accepting the wide range of diversity with regard to body size and appearance.
EDUCATE PEOPLE ABOUT THE DANGERS OF YO-YO DIETING AND WAYS DIETS CAN CAUSE HARM
While the risks are not usually life-threatening, there is increasing evidence that weight cycling may lead to cardiovascular and metabolic disorders. This does not mean that people should stop trying to lose weight. Rather, it indicates that lifestyle changes, including good nutrition and regular exercise, are called for instead of diets based on deprivation.
CORRECT MISINFORMATION ABOUT DIETING AND WEIGHT
Ignorance is bliss – unless people understand why diets and rigid rules around food are harmful, they will likely continue to spread misinformation.
PROTEST OR BOYCOTT COMPANIES THAT DISCRIMINATE AGAINST PEOPLE BASED ON WEIGHT
Weight discrimination will only stop when we demand it. People who are overweight or obese are discriminated against by employers, medical providers and businesses that depend on repeat customers. Let others know about companies and providers who discriminate and stop patronizing them. Write the president, CEO or board of directors to report discrimination or weightism.
CALL OR WRITE MEDIA PERSONALITIES WHO MAKE DEROGATORY REMARKS OR GIVE MISINFORMATION
While media personalities may not share your beliefs that everyone deserves to be treated with respect and dignity, their advertisers are less inclined to tolerate intentional harmful or misleading information. Call or write media spokespersons and point out exactly what was said that is incorrect or derogatory, and correct it. Mention that advertisers do not tolerate such behavior.
MAKE FRIENDS WITH PEOPLE OF ALL SIZES
Make respect, non-judgment and dignity your norm.
STOP MAKING DEROGATORY REMARKS ABOUT YOUR BODY
If you want people to respect you, you must respect yourself. Stop comparing your body to others’ and change your thoughts and language.
SUPPORT PROVIDERS AND COMPANIES WHO HONOR ALL PEOPLE
Support providers and companies who honor all people. Word of mouth is the best advertising – leave positive comments online or recommend on review sites.
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MORE INFORMATION AND FREQUENTLY ASKED QUESTIONS
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If you are seriously committed to changing your life and achieving a higher standard of health, we recommend Frankie Mooney's Lose Weight Now! program. It's self-study so you can complete the course in your own time and go at a pace that's comfortable for you. Frankie teaches you how to embrace the life you deserve, how to stop struggling to lose weight and start actually making progress in creating a healthy and active lifestyle.
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MEAL DONATIONS
"Around 64 million of the world’s hungriest children do not attend school. In order to survive, they have to work or beg.
Even if they do make it into the classroom, hunger affects their ability to learn. I'm pleased to say that with every enrolment in one of my online coaching programs, I will donate to ensure at least 10 school children in some of the world's poorest communities will eat for a year." - Frankie Mooney
If you're thinking of investing in your self-development, browse Frankie Mooney's programs available at FrankieMooney.com and together we can provide a daily meal, in a place of education, for children in the world’s poorest communities and provide relief for those suffering.
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Your successful weight loss journey is waiting for you.