1. health and fitness
2. aging

How To Enjoy Losing
Pounds Of Stubborn Fat
Using The Bliss Technique!
The Bliss Technique
Weight Loss System!
Study Version
"Then I meditated for an hour of bone-tingling stillness until I finally felt it
again ............that happiness, bliss which is better, truly, than
anything I have ever experienced else on this earth."
Elizabeth Gilbert, 'Eat, Pray, Love'
'When you start to feel it moment after moment, coursing through your
physical, mental, and emotional bodies, you will shed tears of gratitude.
It is the most exquisite thing possible to feel in the body. All other
pleasures fade beside it. You will be filled with indescribable
gratitude.
Bartholomew
" Bliss Meditation is not a way of making your mind blissful.
It's a way of entering into the bliss that's already there buried
under the 50,000 thoughts the average person thinks every day "
Deepak Chopra
“You find it impossible to
lose weight because you can't and
won't feel pleasure in your body!
You NEED to 'stuff' yourself with 'pleasurable' Junk food
because your body has been starved of it's own
NATURAL SOURCE of pleasure -
so it looks to these substitutes to make
up for the lack."
Helen Reddy*
“Words exist for meaning, but once you
understand the meaning, you can
throw away the words.”
th
Chuang-tzu, a 4 century Taoist sage
Disclaimer (the lawyers made me do it)
All Rights Reserved. 2012 Brandon Communications
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Whilst every effort is made to ensure that the information presented in this
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The author is not engaged in rendering any medical or psychological
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Copyright (c) John Ryan 2011 www.blisstechniques.com
John Ryan asserts the right to be identified as the author of this e-book.
Copyright (c) Brandon Communications Ltd.www.blisstechniques.com
MODULE 1
7
In this Module, we’ll introduce you to the basic principles of effortlessly losing weight using the
principles of the Bliss Technique.
7
Why Is It So Difficult?
25
MODULE 2
51
In this Module, we'll introduce you to the idea that when you do give up all the old junk food that
are making you fat - you won't in fact, be giving up anything special - but gaining
EVERYTHING in return.
51
MODULE 3
69
“Motivation is to Weight-Loss What Water is to Life”
69
In this Module, we'll show you how to get all the energy you'll need in order to do all the new
things you'll have to do consistently for 21 days, until your new habits are firmly established.
69
MODULE 4
87
In this Module, you'll learn how to FEEL great, even blissful when you can't eat all the old, junk,
comfort foods that were making you fat.........
87
MODULE 5
104
In this Module, you'll discover the Pleasure of Delicious Food and the absolute importance of never
depriving yourself of food - if you really want to lose weight One of the key mantras we keep
repeating throughout this course is the simple idea that unless you enjoy doing
something- you won't stick with it.
104
MODULE 6
111
In this Module, you'll learn what a true decision is compared to a weak 'wise' .....and how
important it will be when you set the date when you'll begin your new way of healthy eating.
111
What TWO glasses of wine a day can do to your face in ten years
125
How to Lose Weight Using ‘The Bliss Technique’
1. Learn the Bliss Technique.
First, you need to learn how to EXPERIENCE deep states of ecstasy in
your body when you meditate or relax .
2. Then you need to study and follow our complete weight Loss program
here based on the ideas of the Bliss Technique.
Remember to lose weight you will still have to follow all the rules of healthy
eating, drinking plenty of pure water and proper exercising if you want to lose
weight – but now you will find losing weight – and KEEPING IT OFF – easy
and enjoyable!
Module 1
In this Module, we’ll introduce you to the basic principles of effortlessly losing
weight using the principles of the Bliss Technique.
Losing weight should be the easiest
thing in the world.....
1.
In this course, you will learn how to ENJOY losing weight.
There is nothing more important than this.
Unless you enjoy – really enjoy doing something, you won’t stick with it –
and eventually you’ll end up, sooner or later going back to your old ways.
That’s why 80% of people who lose weight by forcing themselves to stick to a
diet, all eventually regain all the weight back again.
But to enjoy losing weight, you need to consider the following idea very
carefully:
If you really want to lose weight, you must first
learn how to experience real, intense, ecstatic
pleasure in your body!
Yes, I know it sounds funny …..even crazy, but it is true!
Bear with me here now.
The reason is simple.
If you can’t feel REAL, INTENSE PLEASURE in your body, whether you are
meditating, relaxing deeply or having sex .............it means that every time you
go on a ‘diet’, you will always feel a terrible desire/craving to 'stuff' yourself
with 'pleasurable' junk food instead.
You do this because your body has been starved of it's own NATURAL
SOURCE of pleasure –so it looks to these substitutes – sugary, junk foods
and sweets to make up for the lack."
That’s the real reason you have such a craving for these foods in your life.
Right NOW -this very day, your body is literally starved of pleasure.
It is starved of ecstatic, feel-good, happy hormones.
You are living off scraps.
The truth is: You don’t know how to relax or meditate to a deep bliss level so you don’t know how to fill your body with real pleasure.
I’m not talking about ORDINARY relaxation or
meditation here ......... but learning how to
EXPERIENCE deep states of ecstasy in your
body at moments or periods of deep
relaxation and meditation.
Don't you see now why you have this unending desire for junk and sweet
sugary food?
And no matter how hard we try to resist these desires and foods and 'stick’ to
our diets, the struggle gets harder and harder and we all eventually give in.
And we always will -until we learn how to 'fill' and nourish
ourselves with our OWN internal SOURCE of ecstatic pleasure.
This is the ENERGY FREQUENCY that your body REALLY wants and craves not these fattening, DEAD external substitutes.
The truth is:
Your body doesn’t really WANT or NEED sugary,
fatty junk foods.
I know you won’t accept this right now, but……………what your body REALLY
WANTS TO EXPERIENCE is it’s own internal, NATURAL Source of Pleasure!
…And when you do start to feel this energy streaming through your body..…it
will feel extraordinary, MARVELLOUS……..
Here’s how Bartholomew described it when he felt it:
'When you start to feel it moment after moment, coursing
through your physical, mental, and emotional bodies, you
will shed tears of gratitude.
It is the most exquisite thing possible to feel in the
body. All other pleasures fade beside it. You will be
filled with indescribable gratitude.
Or here how Elizabeth Gilbert, in her recent best-selling book, Eat, Pray,
Love described it when she felt it.
"Then I meditated for an hour of bone-tingling stillness until
I finally felt it again - that specific, constant, clear-sky,
unrelated-to-anything, never shifting, nameless and
changeless perfection of my own happiness.
That happiness, bliss which is better, truly, than
anything I have ever experienced else on this
earth."
Now, as you enjoy this feeling in your body, other things start to happen: your
body is triggered into producing and releasing vast quantities of happy,
ECSTATIC hormones like serotonin into your blood system!
Serotonin is the hormone involved in keeping our moods stable, making us
serene and happy, and allowing us to focus and concentrate. A huge release of
serotonin into our bloodstream increases joy, pleasure, confidence and
feelings of deep intimacy inside us.
As these ecstatic hormones are released into your bloodstream, you will no
longer feel ‘empty’, or ‘lacking’ or feel as if you are being deprived of
something special….like that tasty cake or takeaway – when you can no longer
eat these foods..
Now, you won’t want them or CRAVE them because your body will now be
FULL to the brim of a brand, new, natural, ecstatic pleasure – produced
NATURALLY by your own body !
Here’s the Science’s part………
Longevity & Beneficial Hormones Released During Meditation.
In certain brain wave frequencies, produced by deep states of meditation the brain
releases numerous highly beneficial substances, including (HGH) human
growth hormone.
As we become older, the brain creates lesser quantities of these beneficial
substances and we therefore develop various ageing symptoms and diseases.
Recent research performed by Dr. Vincent Giampapa, M.D., a prominent antiaging researcher and past-president of the American Board of Anti-Aging Medicine,
revealed that regular deep meditation dramatically affects production of three
important hormones related to increased longevity, stress, and enhanced wellbeing: cortisol, DHEA, and melatonin.
At the slower Alpha and Theta brainwave patterns, production of DHEA and
melatonin increases significantly.
One study noted an increase in DHEA of as much as 44%.
Some even had DHEA increases of up to 90%.
Melatonin increases were even more astounding, with average increases of 98%
recorded. Many participants even had increases of up to 300%.
On the other hand, cortisol levels declined by an average of 47%. Of course, not all
study participants showed the same results, but about 70% of the study participants
recorded the above improvements.
Cortisol is the major age-accelerating hormone.
Cortisol
Cortisol is a hormone naturally produced by the adrenal glands. According to Dr.
Giampapa, cortisol is the major age-accelerating hormone. It also interferes with
learning and memory and is, in general, bad news for your health and your wellbeing.
Cortisol is the "stress hormone," and the more of it you have, the more stressed
you feel...the more vulnerable to disease you are and the faster you age!
DHEA is extremely important.
DHEA
Another hormone, DHEA, is also produced by your adrenal glands. DHEA is a
precursor, or source ingredient, to virtually every hormone your body needs.
DHEA level is a key determinant of physiological age and resistance to disease.
When levels are low, you're more susceptible to aging and disease; when they're
high, the body is at its peak—vibrant, healthy, and able to fight disease successfully.
DHEA acts as a buffer against stress-related hormones (such as cortisol), which is
why as you get older and make less DHEA you become more susceptible to stress
and disease.
A study published in the New England Journal of Medicine (December 11, 1986)
found that a 100 microgram per deciliter increase in DHEA blood levels
corresponded with a 48% reduction in mortality due to cardiovascular disease—and
a 36% reduction in mortality for any reason!
The benefits of Melatonin
Melatonin
Melatonin is a hormone produced by the pineal gland and helps to create restful
sleep. The inability to sleep soundly can dramatically decrease the quality of your
life and greatly speed up the aging process. The production of this important
hormone rapidly declines with age.
New research also reveals that Melatonin is a powerful antioxidant.
Biological implications of reduced melatonin:
Melatonin is a ubiquitous neurohormone whose production is low during the day
and high at night. It passes through cell membranes and acts as a highly potent
antioxidant to scavenge free radicals that cause damage to DNA, Reiter (1995).
Hence melatonin reduction is involved with diseases produced by free radicals,
including cancer, aging, neurological diseases, acute heart disease and heart attack,
Reiter and Robinson (1995).
The circadian cycle involvement of melatonin shows that reduced melatonin will
alter blood pressure and heart rate, neurological cardiopulmonary and reproductive
functions.
It suggests that reduced melatonin will also reduce immune system competence and
enhances the risk of cardiac, neurological and carcinogenic disease and death
through reducing its antioxidant activity. These predictions are checked against
clinical studies.
Melatonin reduction and health effects:
Reiter and Robinson (1995) and Brzezinski (1997) reviewed the clinical studies
involved with reduced melatonin. Dr Brzezinski identifies roles for melatonin in
sleep and circadian rhythm, mood, sexual maturation, reproduction, cancer,
immune system response and aging.
Dr Russell Reiter, an eminent melatonin researcher, is the founder and editor-inchief of the Journal of Pineal Research.
Reiter and Robinson confirm all of the effects identified by Brzezinski, and add
arthritis, asthma, diabetes, hypertension, blood clotting and stroke, cardiac
arrhythmia, ischemic heart disease, heart attack, epilepsy, manic depression,
suicide, sudden infant death syndrome (SIDS), Alzheimer's and Parkinson's
Diseases.
Published papers are cited to justify each of these health effects. Most of the 21
associated conditions relate to the oxidative damage by free radicals and
melatonin's multiple roles as a potent antioxidant, sleep enhancer and immune
system booster.
Serotonin
Meditation also increases the production of serotonin within our body
and brains. Serotonin is a main neurotransmitter and has profound influences
over your mood and behavior. Depleted serotonin levels are directly linked to
depression, obesity, insomnia, narcolepsy, sleep apnea, migraine headaches,
premenstrual syndrome, and fibromyalgia. In treating anxiety and depressionrelated disorders, drugs such as Prozac, Paxil, and Zoloft help to restore healthy
levels of serotonin. But why put yourself through the adverse side effects
of these costly medications when you can achieve the same results by
enjoying daily periods of meditation.
Endorphins
Endorphins are a category of neurotransmitters that the body uses as an internal
pain killer. These compounds are also responsible for the all-encompassing sense of
happiness we sometimes feel. Endorphins are thought to reduce blood pressure and
have been linked in the fight against cancer. People who exercise know endorphins
well, as they produce what is known as 'runner's high'. These same pleasant
feelings are also experienced by people who meditate, and studies show
this is due to the higher levels endorphins that meditation elicits.
Human Growth Hormone
It is within delta that our brains are triggered to release great quantities of healing
hormones, one of which is human growth hormone (HGH) which we make less of as
we age, resulting in many symptoms and diseases associated with aging.
Hollywood stars pay up to $20,000 a year for
synthetic human growth hormone injections,
because it brings back youthful energy, looks,
and stamina. And I agree, the effects of HGH
are dramatic:Greater muscle tone,
Stronger bones,
Less fat,
Increased brain function and younger-looking,
tighter skin!
HGH is one of the reasons kids have endless
energy—their pituitary glands spew out heaps
of the stuff!
Unfortunately, your body produces less HGH
as you get older—as much as 50% less by our
late 50s.
And it shows!
But HGH injections are dangerous, expensive and can cause frightening side
effects!!
Now you know you can produce HGH and many other healing hormones,
naturally and safely with a little daily with deep states of meditation.
“By quieting the mind, which then quiets the body, and the less turbulent the
body is, the more the self-repair healing mechanisms get amplified. In fact,
scientists have shown that the better your DNA, your genetic machinery is at
healing itself, the longer you live. That's how meditation lowers
biological age.”
Dr. Deepak Chopra
But before we can experience this pleasure, we must overcome one big
problem….
Most of us don’t believe our bodies can naturally
produce such pleasure and so most of us
have never experienced this ecstatic
pleasure!
In fact, most people don't even believe it exists.
WHY is this?
It is simply because we have never EXPERIENCED it.
But this energy does EXIST.
In fact, you experience a tiny glimpse of it whenever you experience sexual
orgasm.
This is the ecstatic energy that we are talking about.
But.......most people believe they can ONLY access
or experience this pleasure through sex.
But that is not true.
But as we have shown you through the practice of The Bliss Technique,
this is not true.
And remember as you experience this pleasure, your body starts immediately
producing and flooding your bloodstream with beautiful, delicious happy
hormones.
That’s why to lose weight you must first learn how to relax or meditate to a
deep bliss level…..
If you don’t then …..every day……
……Your body will remain STARVED of it's own
internal, NATURAL source of ecstatic pleasure.
That is why it was so important that you learnt how to
experience the pleasure of this energy streaming through
the CIRCUITRY of your body everyday through the Bliss
Technique...........
A New Beginning!
When you are able to do that …..you will easily be able to imagine this
scenario:
You're on a diet.
It's night-time and you're just feeling bored and fed-up.
All you want to do is FEEL better......not feel so 'empty', so 'lacking', so
‘listless’.
You want to get rid of that feeling of temptation to eat that large helping of
'tasty' junk food or that large cake left in the fridge!
Another Choice!
Sure, you can eat the cake and fail at your diet and remain fat…
But........
.... imagine now -you had another choice.
Instead of getting your 'pleasure' from EATING these dead, processed,
sugary, fatty foods......
Imagine.....
......... you could go into your room for 15 minutes -and allow
yourself to experience a deep, intense feeling of pleasure -surging
through your body, revitalizing it, refreshing it, and FILLING it with
an exquisite energy MORE pleasurable and 'filling' than an
junk food!
And that is the key: How these new energies FEEL in your body.
They feel wonderful.....so you'll always want them more than any junk or
sugary food.
I call these relaxation sessions ‘pleasure boosters’. More pleasurable than
any junk food!
A Struggle!
Yes, in the beginning it will be a struggle to switch to this new practice.
I don’t deny that.
For the first 10 days, you won't want to do it.
Your body will resist.
It will revolt.
You have unconsciously 'trained' your body over the years to get all
its pleasure, all it's enjoyment and 'relief' from eating these dead,
processed junk foods.
We tend to do all these things automatically, without thinking about them because there is such a great unconscious momentum behind them.......
But SOON...... as you practice The Bliss
Technique MORE and MORE - and find it
EASIER and more enjoyable to access these
real, intense pleasure from this practice...
Then.......Everything WILL CHANGE.
You will look forward to these
periods of bliss more than the junk
snacks!!
But........to achieve this, there is one
more hurdle you must
overcome..........YOUR attitude to
PLEASURE!!
Fear of Pleasure
“Society cannot allow ecstasy. Ecstasy is the greatest
revolution. I repeat: Ecstasy is the greatest revolution.
If people become ecstatic, the whole society will have to
change, because this society is based in misery”
Osho
RIGHT NOW, THIS VERY MOMENT, you are afraid of pleasure.
I mean it.
You are afraid of pleasure.
Your body is totally blocked and closed against receiving it. You think it must
be illegal to FEEL great!
Even the thought of experiencing unending, unlimited, tremendous
pleasure in your body is probably unimaginable to you.
The truth is we have all been CONDITIONED and BRAINWASHED into
seeing or viewing pleasure in a very negative and limited manner.
For various cultural and religious reasons, we have
all been warned and conditioned against
experiencing REAL pleasure.
We have been literally 'programmed' to REJECT it. Or, at least to severely
LIMIT the pleasure we will allow ourselves to feel in our bodies......
Now, we are reduced to mere drops.
To mere tiny, TINY tingles of pleasure. Every now and then.
Starvation of Life
You might not accept this - but all your life, your body has been STARVED of
real pleasure.
But it is much more serious: This lack of pleasure is
destroying the health, the well-being, the
vitality and the longevity of your body.
We will come back to this point again and again as we did in the Bliss
Technique Modules.
Never forget: Pleasure is not just a nice sensation in your body, but a very
real, measurable energy.
Pleasure is a real, vital, essential ENERGY that our body NEEDS and craves.
We need to start to look at pleasure in a new way, free of all the old cultural
conditioning.
The fact is:
Pleasure is a very specific, measurable
energy frequency that is essential to
our health and well-being.
Our body needs to FEEL the ecstasy of it
streaming through it's biological and
neurological circuitry.
Pleasure/Bliss is both objective and
subjective.
You can feel it as a sensation but it also
effects measurable change – it can
alter the heart rate, blood pressure and
hormone secretions in your body”.
Let us remember again what the visionary Eva Pierrakos spent her whole
life trying to tell us:
"Our physical health and well-being are totally dependent on
the state of pleasure a human body is capable of
allowing.
Since the streamings of pleasure are also the forces of life,
health, renewal, and regeneration, your health and longevity
are results of your capacity for pleasure.
And THIS IS also the reason why you age so quickly with the stress of
modern life.
As the author Steven Harrison argues:
"The body needs consciousness, life energy.
It is starving. Disease is the starvation of the body.
The starvation is not for food, but for the entry of
consciousness, of life energy, pleasure into the very
cells of the body.
This chronic consciousness-starvation is manifest in the slow
decline and degeneration of the physical body. It is the
aging process, mechanically imprinted in our
memory, our genes".
Right now, this is a truth you must face. As you practice The Bliss
Technique every day, you must continue to …….
………allow yourself to EXPERIENCE the full,
ecstatic IMMENSITY of pleasure in your body
NOW.
.
Watch how you FEEL when you meditate?
You SHOULD BE experiencing a healing, bodytingling ECSTASY when you meditate or relax.
Remember your body desperately needs to be experiencing this form
of ecstatic energy for it's own health, well-being and longevity.
Your body is CRYING out
for it.
But....
…..you don't experience it now.....because, as we have said you are afraid of it.
You are terrified of experiencing absolute pleasure ?
You're convinced not only that it is not possible - but even if it was, it would be
not 'right', or ' good' for you to experience such great 'pleasure'.
For some reason, we have been led to believe that it is somehow JUST not
'right'.
Not decent.
This conditioning and programming is imprinted in the very marrow of our
bones.
For years, because of this centuries-old programming- and your present
beliefs about pleasure - your body is blocked and frozen and has been literally
starved of the vital energy frequency of pleasure.
Literally starved.
Right now, THIS moment, you
have the biological and
neurological circuitry to feel
streams of this Pleasure flowing
through every cell of your
body........
But…… if you are still not
experiencing it when you
practice the Bliss Technique ,
then at some level, you are still…………….
Not allowing yourself to feel this intense,
ecstatic unlimited pleasure in your body.
The Secret Revealed
For the past 20 years, I have been teaching people The Bliss Technique.
For those 20 years, I have been teaching thousands of people how to relax so
deeply that they can feel the natural pleasure and ecstasy of their
own bodies.
A few years ago, after the end of each course, we all began to notice one
strange thing: most of the students had naturally and effortlessly lost weight.
Not just any weight but significant pounds of stubborn FAT.
We soon grasped the simple secret behind this success.
Because they had now learned how to access the natural pleasure and ecstasy
inherent within their own bodies- they no longer felt any need or desire for the
pleasurable, sugary junk food or dead processed foods they used to consume.
We discovered the answer to the question we have all asked……
Why It is difficult For You To Lose Weight!
Your body's inability to feel ecstatic pleasure is the real underlying
reason why we all find it impossible to lose weight - and keep it off.
This explains one of the great mysteries of modern life!
Losing weight should be the easiest thing in the world.....yet why it
is such a difficult ....and horrible experience for most of us?
We all know the practicalities of how to do it.
Even the stray dogs on the street could tell you how.

Eat simple, delicious foods only when you are really hungry
and stop when full.

Eat consciously and SLOWLY

Exercise.

And drink plenty of pure water.
Just do these simple things every day and you will easily and effortlessly lose
weight.
The fat will melt off you.
Off your stomach and thighs.
It's cold, solid fact.
Science.
Guaranteed.
And it has proven by MILLIONS of people - all over the world who have all
successfully done it.
So we all know it CAN be done but……
…..Yet, why do most of us find it so difficult?
Why can't we enjoy the process of losing all that unnecessary fat?
Why does it remain for most of us one of the most
miserable things we have to do...
Why Is It So Difficult?
For most of us, ‘something’ just seems to make it very difficult for us.
We all start off well.
We’re positive and optimistic.
And things seem fine in the beginning.
We remember to eat only when we are really hungry and we stop even when
we think we are full– even the exercises don’t seem too bad.
But after a few days, things seem to get hazy.
We start to lose......

Focus

Will

And Desire.
We begin to put off the exercise and start to eat when we are not really hungry
( emotional eating or habitual eating-see how to handle these later on in the
course).
The novelty wears off...... and then…..we stop enjoying the process.
It starts to become a shore, a duty.
Something we must force ourselves to do, if we want to lose those pounds!
Soon, we don’t want to do it – but we feel we MUST, if we want to lose
THAT weight.
The Outbreak of War!
Eventually, we’re 'at war' with ourselves.
Part of us wants to lose the weight, while another part of us wants to put off
trying for another day, or week.
This part of us will come up with hundreds of ‘reasonable’ excuses why we
should STOP now and start again later.
Yet, the ‘positive’ part of us will resist this and want to stick to our new
regime.
Eventually, we end up feeling…..

Tired

Exhausted

And fed-up.
Everything starts to look and FEEL bleak and helpless.
And, after a little while, to stop feeling this bad….we end up eating the
'chocolate cake', or whatever is at hand!
Then…….. after we have eaten the ‘cake’, we realize that it wasn’t even that
nice.
AND.....That we didn't really need it
And then, we feel even MORE miserable!
In fact, we REALIZE that we could easily have done without the ‘cake’ and
been just AS HAPPY.
Isn't this how you have felt on those occasions?
Time to Wake Up!
Although we may not realize it, the problem was NOT the ‘cake’.
Or the take-away.
Or that slice of pizza, (or whatever you ate) - even though we ALL believe it
is.
The problem was that we were feeling 'lousy', 'empty', or just plain 'lonely'.
And to change how we FELT - we BELIEVED we HAD to eat our old
'comfort' foods - in order to feel better.
The foods that we believe have some 'magical' powers to change HOW we
feel.
We believe eating those foods is the only way we can change how we feel.
What we have forgotten is this: Deep down, we don't really WANT or NEED
THESE foods.
What we really WANT is to CHANGE how we FEEL.
To Feel better.
That all you REALLY want.
An Unending Circle !
But we fail and start eating those high-sugar junk foods again
because.....
We believe absolutely that being able to enjoy and eat our old 'comfort foods'
is the only real way of REALLY feeling better.
It is a vicious trap.
A terrible mistake.
The problem is simple. We BELIEVE that we MUST have ‘that' cake, or 'that'
takeaway at THAT particular time if we want to remain HAPPY.
And if we DON’T have the ‘cake’ or 'takeaway' - we WILL feel miserable.
It is this belief that is causing the 'civil war' within you. That makes losing
weight such a miserable experience.
It also creates a vicious circle........
A vicious circle........
Because you now can't eat the old 'comfort foods' that you used to love - you're
now feeling even MORE miserable.
Lousy.
Empty.
And fed up.
And what did you always do in the past when you felt like that: You ate your
old 'comfort foods' to cheer you up in order to change HOW you felt.
But HIDDEN here is the key to your success.
You didn't REALLY want these excess foods.
You JUST WANTED TO CHANGE HOW
YOU FELT.
You JUST wanted to feel better.
Now - what IF you could change HOW you FEEL - using OTHER methods
other than eating all these old 'comfort foods'.
Remember, it's not the 'cake' you want.
What you really want is to change how you feel.
Do that .....and losing weight will be a completely different and
lasting experience......
The Scourge of Emotional Eating
It is this 'emotional eating' that makes losing weight more difficult than it
should be.
Remember we all know the four simple steps to losing weight.

Eat simple, delicious foods only when you are really hungry and stop
when full.

Eat consciously and SLOWLY

Exercise.

And drink plenty of pure water.
We know that if we follow these rules persistently every day, we will lose
weight.
But unfortunately, most of us also eat
because and when we are bored, or lonely or
miserable or tired.
And most of us have also linked certain pleasurable parts of our day with
'certain' foods i.e. when we are watching our favourite TV program!
In fact, we have psychologically linked them so well - that many of us
BELIEVE that, WITHOUT our favourite food, we would never be able to
enjoy our TV program.
Again, it comes back to our main point:
We all get worried, anxious, unhappy, even depressed if we
believe in the future that we'll have to do without our favourite
comfort food at certain parts of the day
Again, it all REVOLVES around how we believe WE WILL FEEL when this
has to happen.
It all comes down to this:
You are simply terrified of HOW you will
temporarily feel when you have to change our
old food habits.
Again and again, I want to emphasize the positive aspect of this.
It's not the foods you are terrified of
losing.
But how you will temporarily feel when they
are gone.
You don't really want all these high-sugar
junk foods.
That's the GREAT news!
You ONLY want the GOOD FEELINGS you
believe they give you
Picture this:
It's late evening.
You’ve had your main meal of the day and you have decided that you will eat
nothing for the rest of the night.
You’re sitting down now, waiting for one of your favourite TV programs to
begin.
Then, after a little while......., you remember something: that
lovely chocolate cake left over in the fridge from yesterday.
Now, what a position to be in: Your favourite TV program and the ‘thought’ of
enjoying a lovely cake in the fridge.
Now, yes, like everybody, you will experience a TEMPORARY feeling of
emptiness and of lack when you think of the cake you can’t eat now.
But......
...If you'll take the TIME to look deeper, you'll realize that it's not really the
'cake' that is bothering you, but this empty, nagging feeling of being
deprived.
It is this uncomfortable feeling in
your body that is really causing all
the problems.
Now: You have a choice.
You can eat the cake ---and, yes, the feeling will go away.
That's one solution.
But the problem here is that you'll just get fatter. You won’t lose weight.
And even after eating the cake, you'll feel even more frustrated.
But......
There is another way..........
You could do something you've probably never done before.....
You could face this empty, nagging 'feeling'
in your stomach and LEARN how
to TRANSFORM it so that it feels pleasant,
even blissful to feel in your body.
To do this, all you’ll need to do is apply all the
techniques you learned from practicing the
Bliss Technique.
But......
....To start to do this, you must first realize that this empty feeling you'll get
when you change your eating habits is no big deal.
No Monster!
‘This feeling’ is not the MONSTER we all believe it is.
It is not going to make our life a misery when we begin to ‘meet’ it, when we
can’t eat the foods we want.
And when you have finished our course, you too will know that this
feeling/craving is really just a temporary, insignificant little pussy cat that has no power to upset you.
Yes, in the beginning, when you can’t eat all those dead, processed, high-sugar
junk foods, you WILL feel ……
· Empty
· Deprived
· Neglected
-Lonely
· And lacking, as if something special and familiar has gone missing from
your life.
But you must never forget this:
These are only temporary
sensations in your body that will
come, try to annoy you for a little
while and then be gone.
Forever.
That’s all!
Tiny,
Empty,
Insignificant
Sensations
Of Lack.
They come …hang around for a minute or two ....and then they are
gone.
The Pain of Hate
Yet, for some reason, we have all been conditioned to HATE – and FEAR
this feeling we get when we can’t eat what we want!
UNCONSCIOUSLY, we all believe we should intensely DISLIKE it.
Resist it.
FIGHT it.
Do ANYTHING to make it GO AWAY.
Isn't this true?
Watching TV and Waiting……
We sit there in our seat, watching TV…
But all the time....... we are struggling with this feeling, wanting to eat a
certain food, convinced that we MUST do something to make this feeling
of lack GO away.
But why take this approach?
Why do you so badly want this
TEMPORARY, empty sensation or
feeling to GO away?
It's only a temporary feeling/craving in your belly?
Why are you so afraid of it?
Why can't you start to like it?
To actually CELEBRATE having this feeling!
Why can't you begin to view it as a positive sign?
Yes, a positive sign!
A sign that your body is now beginning to renew itself and melt away all
those unhealthy pounds of excess fat.
Again and again, as we start this course, I want you to ask yourself the most
important question of all - a Question we NEVER ask ourselves:
Why are you SO CONVINCED this
TEMPORARY feeling/craving you'll get in
your belly is so bad – so undesirable?
Why have we all made such a big MONSTER
out of it?
Why do we make such a big deal out of it?
A Great Sign?
In fact, as you are sitting in your armchair now watching TV, why not see it as
a GOOD TEMPORARY feeling – a GREAT feeling?
As a signal, a trigger that you are…..
· Renewing your body…
· Regenerating it…..
· Transforming it…..
Effortlessly.....melting away all that unhealthy,
fat and surplus weight.
The way Forward from now on!
How you deal with the temporary, empty, restless 'feeling' …….you'll get when
you can’t eat all your old comfort junk foods - WILL determine how you'll
FEEL as you try to lose weight this time.
The truth is: If you use WILLPOWER alone......Losing weight will become a
miserable experience.
Pure, daily misery.
However, if you approach it the right way, it CAN be an incredible
ENJOYABLE and happy experience.
It ALL depends on your core, underlying attitude towards what you are
doing.
Face The Truth
At this stage, we all need to look at our ‘conditioned’ thinking about losing
weight.
We need to look at all the underlying thoughts and assumptions we have
about food cravings.
For example, just because you assume something is true does NOT mean it is
true.
Even if you have ASSUMED it all your life!
Especially if you have ASSUMED it all your life!
Think about when the Earth was Flat!
For CENTURIES, people ASSUMED that the earth
was flat.
And so for centuries……people were T-E-R-R-I-F-IE-D to cross the sea where the sky and the sea met,
in case they fell off the earth !
Even though, at that time this belief was obviously incorrect, the FACT that
people ASSUMED it was TRUE, AFFECTED their WHOLE lives in regard
to travel
All their attitudes, feelings and plans about travelling to different places were
colored by this assumption or belief.
It took one courageous man to challenge this belief and to prove it was not
true.
Then - immediately, when people realized the earth was not flat, their
attitude to travel was transformed.
All their fear and apprehension at the prospect of traveling
vanished – instantly!
You, too have the false belief that as you "sail" towards the horizon of losing
weight that it must be difficult.
That it can't be ENJOYABLE
And because you have believed this for so long, like the travellers of old, you
begin to really feel terrible if you can’t eat what you want.
A Story
Imagine you were alive at the time when the world really believed the earth
was flat.
Imagine: you still believe that if you travel too far out to sea, you could fall off
the edge into oblivion. To sure death and horror!
Then, one day, horror of horrors, you are asked by the King to sail out to
sea. And you are given no choice.
You must do it.
How do you think you would be feeling now – the night before your travel?
Tense?
Anxious?
Terrified.
In fact, probably pure dread, because like everybody else, you believe that if
you sail too far out, you might fall off the face of the earth and die and never
be heard of again.
Then, an amazing thing…….
The next morning, you hear the most exciting news that has just reached
your area and you can't believe it.
A foreign sailor has sailed around the world and discovered that the earth is
round. And that sailing is, in fact one of the safest forms of travel available.
In one instant, your whole attitude to your journey is transformed.
Now, you are full of excitement and joy at the adventure ahead of you.
As someone trying to lose weight, the old belief that the journey ahead of you
will be hard and terrible is false,.... but if you continue to follow that old belief,
you will feel the same fear and emotions as the travellers of old.
It's only a belief that the temporary feelings
you get when you can't eat what you want are
bad.
Let's try to take a leap here and ask you a big what if….
What if:
There is nothing wrong with temporarily feeling ‘empty' and 'lonely' when
you can’t eat the old foods that you loved to eat?
What if:
The real mistake (and the REAL CAUSE of the discomfort you feel) lies in
ALWAYS resisting this feeling and judging it as ‘bad’, as ‘wrong’?
What if:
The real problem lies not in this feeling but in you! - ALWAYS wasting so
much psychic energy wanting to fight it and ‘will’ or 'force' it to go away.
A Real, Earth-Shattering Realization!
What if ......
We could only REALIZE that this ‘temporary discomfort’ or feeling of lack or
loneliness caused when we can't eat all our old processed foods is just an
energy fluctuation in our bodies – that's all.
No big deal.
It comes for a little while, makes known its presence, then vanishes.
That’s all.
That’s all….it is.
And it repeats this process a few times an hour …until it gets fed up and leaves
you forever…
Unless……
You give it an importance, prominence and FOCUS it does not deserve
And then ‘FEED’ it with your own FEAR and resistance.
Can you now start to get a sense of how giving all this energy, attention,
will, and struggle to this ‘empty craving’ to eat only perpetuates the very
thing you wish to be free from?
Hating, fighting, not wanting it to be there
…..and then trying to get rid of it is a futile,
counterproductive venture.
Do the Unthinkable!
The way forward is to do something you have probably never done before:
Be happy when you can’t eat any of
the old, dead, processed foods that
you used to love.
“
The Madness of Zen monks?"
A Zen monk has his vital signs measured as he prepares to enter an
advanced state of meditation in Normandy, France. During
meditation, the monk's body produces enough heat to dry cold, wet
sheets put over his shoulders in a frigid room (Photo courtesy of
Herbert Benson
Zen monks have been using the essence of this approach for years as we
explain fully in the Bliss Technique.
In fact, it probably explains the secret of the incredible bodily feats they are
able to carry out.
In fact, in a recent TV documentary, two Zen
practitioners were filmed as they sat
happily and without-a-care-in-the-world
in FREEZING, ICE-cold water for hours?
http://www.hno.harvard.edu/gazette/2002/04.18/09-tummo.html
Not only were they able to handle this terrible discomfort.....
...Imagine getting up tomorrow morning and having to jump into an ice-cold
bath! –and stay in it!) - they were able to ENJOY it!
Actually E-N-J-O-Y it!
It definitely puts the temporary discomfort of not been able to eat what we
want into perspective......
And here's how they do it......
The Secret
Although it seems incredible, the secret of the Zen monks is actually very
simple.
It lies in HOW they RESPOND to what they feel moment-by-moment.
In fact, it is exactly the same method you learned when practicing the Bliss
Technique.
If they are feeling a sensation they don’t like, i.e. like ice-cold water - they
don’t automatically mentally LABEL this feeling or sensation as a 'bad', or
'wrong' feeling or sensation.
They don't automatically resist this feeling.
Or start to hate it.
Using simple techniques, they simply ALLOW themselves to OPEN
up to whether sensation is present.….and train themselves to
WELCOME it.
Yes, they welcome this so-called 'unpleasant' feeling.
They MAKE FRIENDS WITH IT.
That's the great secret:
They MAKE FRIENDS WITH IT.
They allow themselves to stay with the feeling moment-by-moment, simply,
WITHOUT judgment noticing it’s......
· Movement
· Progress
· And intensity
They allow themselves to get ‘comfortable
with their discomfort’ – and when they do
that - an extraordinary thing
HAPPENS………..
They discover the joy, the bliss – the
incredible pleasure that lies at the center of
every feeling, of every craving if you will
ALLOW yourself to discover it.
….. The exact same thing you learned to do in the bliss Technique.
But if we hadn’t had done that, how many of us would NEVER
consider DOING this.
Why?
Because we are too BUSY 'hating' this empty feeling of lack.
WISHING it would go away.......Sitting on the couch, cursing how we are
feeling and trying to fight it.
We are all too busy WANTING it to go away.
In truth: We are AFRAID of this 'empty' feeling in our belly when we can’t eat
the high-calorie foods that we used to love.
However, if we want to ENJOY the Daily
PROCESS of losing weight we must consider
this NEW possibility.
In the rest of this book, we will explain and illustrate the simple techniques
you can use to help you ''make friends' with this empty feeling of lack ....but
first there is now one other vital factor we must look at.
The Importance Of Absolute Certainty
Great Success!
First, let's emphasize again the good news:
There is no doubt in the whole wide world that you can lose weight.
All you need to do is follow a common-sense program of .....

Eating small portions of simple, delicious natural foods.

Eating consciously and SLOWLY

Exercise.

And drink plenty of pure ionised water.
Enjoy doing this everyday.......and you'll effortlessly lose weight
That is an absolute CERTAINTY.
Absolute science.
We all know it IS possible.
And if we are overweight, we all WANT to do it but……
….But we still keep failing…..and finding it so hard in practice.
We have discussed one of the KEY reason; we eat because we are AFRAID of
feeling the empty feeling of lack we'll get when we can’t eat the bad foods we
want.
But there is another cause we must also take into account: A consistent lack
of motivation.
Night Time Desires!
Let's go back to our earlier practical example.
Again, it’s about eight at night.
You’ve had your main meal of the day, a delicious small meal - and you have
decided that you will eat no high-sugar junk or dead processed foods for the
rest of the night.
You’re sitting down now, waiting for one of your favourite TV programs to
begin.
Then, after a little while, you remember something: that lovely chocolate
cake left over in the fridge from yesterday.
Now, what a position to be in: Your favourite TV program and the ‘thought’ of
enjoying a lovely cake in the fridge.
Now, let’s say there are two people in this situation.
Person A and Person B
Now let’s imagine both experience the same TEMPORARY feeling of
emptiness and of lack (Almost as if there is a hole in the centre of their being)
when they think of the cake they can’t eat.
They are also aware of the belief we all share that to be happy and enjoy
ourselves IN THIS MOMENT, we BLINDLY ( but wrongly) believe we
must fill this feeling of emptiness with food.
Otherwise, WE BELIEVE (Not true – but we all believe it) we will FEEL
miserable.
Now…….let’s see what happens to both of them.
Person A
Person A remembers the cake left over in the fridge.
But instead of making a big deal out of it, she accepts that for a moment she
feels a little lost, a little bit empty, even a little deprived when she remembers
she can’t have it …..
But then she laughs it off, practices one of our techniques to CHANGE how
this feelings actually feels in her body …..and continues watching and
ENJOYING her favorite program.
Person B
Person B also remembers the lovely cake in the fridge …..but soon… he is in a
state of turmoil and feeling absolutely miserable.
He just can’t get the thought of enjoying the cake out of his system.
He can’t concentrate…he believes it’s ruining his TV program.
Soon......... failure!
To stop feeling HOW he is feeling, he has his mouth full of the lovely
cake…..and when it is devoured, he feels WORSE than ever.
Two people…..in the SAME situation….facing
the SAME temptation….yet both have two
totally different EXPERIENCES.
And this is happening everyday with people all over the world.
Lots of people are ENJOYING their weight-loss program while the same
number are absolutely HATING theirs.
Why..........their motivational levels are different.
The Difference that makes ‘All the difference in the
world’!
If you look closely at these two people, the only real difference between them
lies (1) in their motivations and (2) in the core beliefs they hold about
food and weight-loss.
These are the first two VITAL issues that we must master if we
want to lose weight and ENJOY doing it.
1. Motivation
Motivation and desire to succeed are a must.
But motivation doesn't happen by itself.
Everyday, you must learn HOW to motivate yourself to succeed.
In the module 3, we tell you how to develop and maintain this motivationbecause it is essential.
It is 50% of the battle.
For example, imagine your doctor told you today that you MUST lose weight
or you WILL die within weeks.
Do you think that little 'cake' would bother you then?
Or, let’s say you are losing weight for your wedding in the next few weeks.
Again your motivation would be so strong that the little cake would
have no chance.
Yes, you would still feel a temptation to eat – and even feel ‘deprived’ and
‘alone’ for a few moments when you can’t eat it – but this would only be a
temporary discomfort.
You’d soon put it to the back of your mind. Your motivation to succeed
would be so strong.
But if your motivation or decision to lose weight is weak or fuzzy …. this will
affect your ability to deal with these feelings of 'emptiness' and 'discomfort'
you’ll get when you can’t eat your usual foods.
You’ll prevaricate, fight with yourself, struggle…..and find it all very hard and
difficult.
So to be really successful in losing weight…and
learning how to enjoy it you must learn HOW
to GENUINELY motivate yourself and
then….
…you must learn the simple techniques to handle and enjoy the temporary
empty feelings/cravings you get when you can’t eat all your old dead,
processed high-sugar junk foods.
In summary, as we take you through this course
you'll learn…
(1) How to be consistently motivated EVERY DAY to succeed - especially for
the first 21 days it takes to establish the momentum of a new habit.
(2) Then we'll teach you the simple techniques that you learned in the Bliss
Technique that will enable you to TRANSFORM the empty, nagging
feelings/cravings you'll get when you can’t eat your old comfort foods.
Then.......
As we progress through the course, we'll also introduce you to the Four most
important Golden Rules of successfully weight -loss
1. Trust and listen to your body. Eat only when you are hungry
2. Eat CONSCIOUSLY and SLOWLY. (This is not as easy as it
sounds)
3. Start a new, blissful, ecstatic love affair with real, delicious,
mouth-watering natural life-force foods*
4. Discover pure, natural ionized water- the true magic weight-loss
elixir!*
Module 2
In this Module, we'll introduce you to the idea that when you do give up all the old
junk food that are making you fat - you won't in fact, be giving up anything special but gaining EVERYTHING in return.
You Are Giving Up NOTHING And
Gaining EVERYTHING!
2.
This is the vital secret to losing weight:
When you stop eating all the old, dead processed, comfort foods
that are making you fat, you MUST realize that you are really
giving up NOTHING but gaining EVERYTHING.
Right now, I accept this way of looking at losing weight will seem stupid to
you.
However, if you’ll honestly consider the idea, it will change forever your
approach to losing weight.
You'll begin to enjoy it!
Here's the idea:
When you give up all the....
useless,
unnecessary,
high-sugar,
dead,
trashy,
and processed......
……'foods' you used to love and find
comforting, you are really giving up
NOTHING but gaining EVERYTHING.
Now your first thought will be:
“This is stupid. Of course, I’m giving up something. For a start,
what about that lovely cake. or that nightly fast-food ?”
Yes, on the surface level, it SEEMS that you are ‘giving up’ the cake etc.
However, try the following experiment – and see if your perspective changes.
The Experiment
In your mind, (or better still in reality) pick up a ‘lovely cake’.
Or whatever food you believe you will miss the most.
Now, allow yourself to eat it, but.......eat it VERY, VERY SLOWLY.
This is important.
Do it very, VERY, slowly.
With full CONSCIOUS attention on each slow bite.
Moment-by-moment.
Again, eat it slowly, PIECE-BY-PIECE.
With FULL AWARENESS and CONSCIOUSNESS.
You must let yourself be fully conscious of what you are doing, munch-by
munch.
Pick up the cake slowly….,
….slowly crunch it,.....munch it…..
…… and swallow it with full conscious AWARENESS of what you are doing.
Now repeat this process slowly….all the time, just concentrating on the
mechanics of eating the cake until the cake is eaten.
Don’t let your mind wander.
Now, if you do this exercise properly, you’ll be amazed!
After one or two bits, you won’t want to eat
anymore. The first one or two bites are the
most enjoyable – this is where you
experience and enjoy the sensation and
flavor of the food – and the rest is actually
unnecessary.
It’s just your mind eating it out of HABIT or training.
You DON’T GET ANYTHING AT ALL FROM IT.
This has been proven in hundreds of detailed experiments.
The Swedish Experience
In fact, in a fascinating experiment in a Swedish university, a group of
students were asked to eat all their meals blindfolded.
In other words, this forced them to concentrate FULLY on their meals – and
on nothing else. They had no distractions.
The results were incredible!
Most only needed to eat a tiny amount of the food they would usually eat to
feel full.
The implication is clear: A lot of our eating is unconscious, just like
smoking.
Our bodies don’t really want or need all this food to be full.
But because most of us are not PRESENT
when we eat – we are either watching TV or
reading the paper – we are not LISTENING
to our bodies – but just eating out of habit!
We all eat unconsciously.
Like a robot!
Mechanically.
Unconsciously.
WITHOUT awareness.
Why not do the experiment on yourself for a week – and see what happens?
Simply blindfold yourself when you eat.
You’ll be amazed.
Now….back to our ‘lovely cake’.
We all believe we MUST have it. That we NEED to eat it NOW or…we’ll be
miserable.
But if we actually eat it with full awareness, MUNCH-BY-MUNCH, we’ll
REALIZE that the cake is not really what we are LOOKING for.
It is no big deal.
We all know this instinctively ourselves: how many times have you eaten a
simple treat like this – and afterwards thought:
“Why did I do that? I didn’t really need that. It hasn’t done
anything for me. I could easily have done without it – YET I ate
it?”
What is happening is this:
When we can’t eat our familiar ‘treat’, like the cake, we get this empty feeling
of lack, even a feeling you could describe as loneliness – a feeling that gnaws
away at us.
Now if we don’t make a big deal of this feeling, just accept that we will have it
for a little while, it will easily PASS AWAY.
However, at some unconscious level, we believe that if we don’t respond to
this empty feeling and eat the cake - we’ll be miserable.
We believe that if we don’t act and eat it, the
feeling will stay there and we won’t be
happy.
So we start to fight with ourselves and begin to feel miserable.
The problem is not the cake, or the takeaway or the drink down in the pub.
If you fail and eat the cake –you’ll quickly realize you didn’t REALLY need it.
You just believed you HAD to have it to GET
RID of this empty feeling. Or more accurately:
you believed you’d feel bad if you
couldn’t eat it.....
The Power of Psychology
In fact, 90% of wanting the ‘cake’ or 'snack' or 'drink' is
psychological.
You don’t really need the cake or whatever food you think you need to be
happy.
You CAN be perfectly happy without it.
I’m not saying having a ‘cake’, or a beer or whatever food you like and enjoy is
wrong.
Of course not!
Having a cake now and then can be a lovely treat – and we should fully enjoy
it.
The problem, however is not the food, but our belief that our happiness or
comfort at THAT moment in time is DEPENDENT on that food.
We must never forget:
The problem is that we are feeling 'lousy',
'empty', and 'lonely' and to change how we
FEEL - we BELIEVE we MUST be ABLE to
eat our old 'comfort' foods - in order to feel
better.
That is the idea that makes you want to eat the 'cake', not the cake itself.
You don't REALLY WANT the cake - you just want to change how you feel.
The idea: “If I can’t have this food, I won’t be able to enjoy myself to-day. Or I
won’t feel full, content or happy without it”.
That is the REAL problem.
It is your unconscious acceptance of this belief that makes giving up
unhealthy comfort foods difficult during your weight-loss program.
Leave the Past Behind!
However, instead of eating your comfort food – and feeling guilty - there is
another way!
Start now to change HOW you relate to the feelings you'll get when you can't
eat these foods.
In other words: Why make an enemy out of this temporary feeling of
emptiness in your belly?
Why dread it?
Why fear it?
Why not just accept you will have it, it will stay for a few seconds ….and it will
soon be gone.
No big deal.
If we could only
STOP
and....
REALIZE
.....that we are not giving up ANYTHING but this ILLUSION of needing these
foods to be happy - we’ll all find losing weight so much easier.
When you feel the urge to eat what you cannot – stay in the moment – and try
to realize that this is not a real need you're feeling now.
You only want to eat this food because you have eaten it hundreds of times in
the past.
It's only the memory of these 'pasts' that
wants you to eat this food.
Your body doesn’t really want this dead,
processed food – and if you don’t eat it – you’ll
still feel FINE.
Nothing terrible will happen.
The sky won’t fall down.
You won’t feel bad or terrible, or miserable. Yes, the tiny temporary feeling of
emptiness, of loneliness you will have is REAL – but the idea that you MUST
to fill it with food, right now in order to be happy is an illusion.
And very soon, this tiny, temporary nagging feeling will go away for ever
….and as it goes away and vanishes, so too will all those pounds of extra fat!
And then …you’ll really realize that you’re not really giving up anything – you
are GAINING EVERYTHING!
“What do you mean by everything?”
Well, what about the following for a start!
Health
Energy
Vitality
Perfect weight-loss....
.....The fat literally melting off
And soon …as you combine this with the Bliss Technique, you'll have radiant
· Eyes
· Skin
· Hair
· And complexion
But we’re also gaining something more intangible but equally invaluable:
Power and freedom.
No longer will we be at the mercy of these cravings to eat.
We won’t be afraid of them.
We won’t eat to stop us from facing them. They won’t be able to make us
miserable and unconsciously run our lives.
However, when we realize this simple truth – there is one extra step we must
take.
Let’s go back to the example of you sitting down watching your favorite TV
….and the chocolate cake.
When you realize you have a choice – and you do not NEED to eat the
chocolate to enjoy your TV program, a part of you will feel disappointed,
deprived and empty (remember it’s OK to feel like that. It’s only temporary).
However, a greater part of you will feel ABSOLUTELY delighted, ecstatic
and free.
You will KNOW that you are on your way to
achieving your goal – and that it won’t be as
difficult as you thought.
However, there is one final step: You now need to daily affirm and re-affirm
this success every time it happens during the day.
Take time out – even for a minute during your TV program or whatever you
enjoy doing – to realize and celebrate what you have just done.
Instead of NEEDLESSLY and, as in the past
UNCONSCIOUSLY filling your body
with.....
Useless
Unnecessary
High-sugar
Trash Food…..
….you are now giving it a chance to repair,
renew, and regenerate itself.
You’re allowing your body’s natural intelligence to effortlessly burn off and
MELT all the unnecessary fat that is hindering it’s natural functioning.
Now as you celebrate this for a minute or two, take a moment to breathe
deeply and to imagine a great radiant LIGHT or ENERGY present all around
you.
Now imagine every cell in your body, even the cells in your bones and your
blood, 'breathing' in, almost ‘eating’ this pure healing, radiant light.
Try to feel this light is full of joy, optimism and healing sparkle.
Now as each cell of your body is ‘breathing in’ this energy, try to quietly realize
this:
"A few days ago you would have been putting, dead, useless,
trashy, high-sugar, processed junk into your
body…..now: you’re breathing into every cell of your body a
good, healing, high-frequency energy that is filling,
nourishing and renewing you".
Only Give Up The Illusion
Celebrate that you are not giving up anything (only the illusion that you
needed these trashy foods to be happy) but are gaining everything.
Practice this as often as you can each and every day.
By doing this simple thing every day, you have made a great advance. But it
really is important that you practice it every day.
In the beginning, it will take great CONSCIOUS effort.
We are used to doing things a certain way, i.e. if we see a ‘cake’ or snack, we
tend to grab it and eat it without thinking. Our impulse is always to remove
discomfort immediately.
In many ways, it’s like going to a foreign where you have to drive on the
different side of the road.
In the beginning, you have to take great CARE and CONSCIOUSLY remind
yourself of your new behavior – but after a while, it too will become normal –
and soon you will be driving that way without thinking.
The same will happen with your eating habits.
We must CONSCIOUSLY remind ourselves
that we don’t really NEED this type of
food.
Yes, in the beginning, we will want to eat it – because that is what we have
always done. We have conditioned ourselves to want it.
But, now we won’t mind this feeling in our bodies when we can't.
We’ll expect it.
Open to it.
Allow ourselves time to get to KNOW it.
To get acquainted with all it’s different moods.
To notice when it arrives … and how long he stays.
To notice what effect he has on our minds – i.e. the way our minds suddenly
start to come up with all different excuses to put off our diet.
In essence, we become friends, welcoming,
understanding buddies for the little time
we have together!
Because soon….it will be gone forever..
In fact, the great news is that after about 10-14 days, you won’t miss all these
dead, useless, trashy, high-sugar, processed junk snack foods at all.
I know it is hard to believe, but it is true……
The Proof is Everywhere!
Last year, there was a fascinating TV program on about healthy eating.
Every week, entire families were taken off all these processed, high-sugar
foods and put on natural, healthy foods, like juices, fruit and vegetables.
In the beginning, virtually all the families were TOTALLY convinced that it
would be hell.
PURE agony
And for the first few days, it was difficult as their craving to eat the old,
comforting foods was very strong.
But after about three weeks, an extraordinary thing happened: None of them
started to miss all the high-processed, high-sugar junks foods they used to eat.
None of them.
When they realized this, most of the families were dumbstruck.
They couldn’t believe that they could be
HAPPY and ENJOY eating without all their
‘old, comforting, sugary, dead foods.
Their amazement and sheer disbelief was extraordinary to see!
But it is really no surprise.
Our bodies actually WANT and ENJOY natural, wholesome delicious foods.
In fact, they deeply resonate with these foods – and not the dead, useless,
trashy, high-sugar, processed junk snack foods that we have been
conditioned to eat.
And if you eat properly and co-operate with your body – and give it the type
and quality of food that it naturally wants - you may be pleasantly surprised by
what your body is capable of!
The Miracle of Your Body
By providing the right conditions - good, natural, healthy food, water and
exercise, your body has an EXTRAORDINARY capacity to renew and repair
itself.
In fact, your body’s natural intelligence will effortlessly burn off and MELT all
the unnecessary fat that is hindering it’s natural functioning – if you provide
these conditions
Most of us have NO IDEA of the ….. of the body’s extraordinary ability to
change and RENEW itself!
As Dr. Deepak Chopra reveals in ‘Magical Mind Magical Body':
‘Our bodies are extraordinary: we make a skeleton every year,
new skin every month. We are easily capable of renewing and
repairing ourselves.’
Most of us have read about these things – but we all tend to dismiss how our
body is constantly RENEWING itself- perfectly.
Why?
Because it just doesn’t APPEAR to be true – so we don’t really grasp it’s full
implications.
When we look in the mirror every morning, it SEEMS we have the same skin,
the same bones and the same skeleton all the time.
Yet – we don’t.
It’s an incredible illusion.
Every micro-second, extraordinary changes are occurring in every cell and
organ of our bodies, at a subatomic level.
We are being….
· Remade
· Renewed
· Regenerated
· And recreated…..
BEFORE our very eyes!
But because it all happens so seamlessly, so naturally, so effortlessly, all in less
than the ‘blink of an eye’, we ‘miss’ it and assume nothing changes. In fact,
you’re not…….
You’re NOT the age you think you are!
In fact, we are all much younger than we think.
The constant regeneration of cells and
tissues means much of our body is
weeks, years and even decades younger
than our actual age.
For example, your birth certificate might say you are in your late forties, but
your muscles and bones will be only around 10 years old!
It’s true.
Other parts of your body will be even younger with red blood cells having a
span of just four months and the cells on your skin been replaced every two
weeks.
So every two weeks, you have brand new skin!
So the next time someone asks what age you are – it’s actually an impossible
question to answer!
“Well, my skin is ten day old, my red blood cells about 3 months old, and my
bones 10 years old!! It that any help?”
In fact, in a recent article, New Scientist asked this question: “Do you
eventually renew your entire body? If so, how many do you go through in a
life? If you live to old age, is there anything left of the old you? ”
And listen to how Dermot O’Connor, the Irish author who used the body’s
natural healing intelligence to recover from an aggressive form of multiple
sclerosis (MS) after doctors told him it was incurable, sums it perfectly in his
excellent book, ‘The Healing Code’:
This natural intelligence or what psychologists refer to as the
subconscious mind is responsible 24 hours a day, 7 days a week
for maintaining your heartbeat, breathing, digestion, repairing
damage to your body, growing your hair and your nails, as well
as regulating your body’s temperature, water content and sugar
levels.
And as we have seen, it also has control of your body’s regeneration,
including.........

Growing a new skeleton every year

Brand-new soft tissue every three months

A new liver every six weeks

Eight square meters of new skin every four weeks

And a new stomach lining every five days!
In fact, 98% of your cells in your body are replaced every year.
The fact is:
YOUR body is a magnificent,
self-healing, self-repairing
system and organic wonder
that you have yet to fully
appreciate.
And if you consistently provide it with the right conditions - good, natural,
healthy food, pure water and plenty of exercise your body will easily and
effortlessly lose weight.
But to provide those conditions consistently – you must be MOTIVATED to
take action every day.
Module 3
“Motivation is to Weight-Loss What Water is to Life”
In this Module, we'll show you how to get all the energy you'll need in order to do all
the new things you'll have to do consistently for 21 days, until your new habits are
firmly established.
The Fire of Motivation
3.
In the beginning, as you change your eating habits, it will seem like a
struggle.
You will meet a lifetime of old conditioning, of doing things in a certain
way.
In the past, we were told that losing weight was all about ‘willpower’.
Yes, willpower is required, especially at the start to keep you alert and focused
on your goal.
But if you continue to force yourself to do something you don’t want to do – it
will eventually lead to failure and frustration.
That’s why it is so important that you get the
psychological aspect or ‘inner game’ of
losing weight absolutely right.
Otherwise, you’ll end up fighting and resisting yourself.
And …the first key thing is......
Motivation
“Motivation is to Weight-Loss What Water is to Life”
You must want to make this change – to really lose this weight.
And you must keep that motivation at the front of your mind every day until
your new eating and exercises habits are firmly established in your routine.
In fact, especially for the first 21 days that it takes for a habit to be
established, this goal should be your primary concern in life.
You should write down your target weight and all the benefits you will enjoy
when you actualize that goal.
Then, you MUST affirm this written goal to yourself every morning and
night.
Be Kind to Yourself
However, try to be kind to yourself, especially during the first few weeks. You
won’t feel positive and confident about your success all the time.
Some days, you will feel depressed, and fed-up about your progress.
You’ll feel a tremendous urge to give it all up – to go back to your
unconscious ways of eating – and start again next week.
Everybody who has tried to lose weight will recognize all these subtle mind
traps.
To feel like this sometimes is natural.
Everybody does.
It’s to be expected.
And it’s not a bad thing.
It is part of the natural geography of change and achieving new goals.
The important thing is to accept that sometimes you will feel like this – but it
is only a temporary natural by-product of change.
The body is RELEASING the energy of all
your old habits – and as they come to the fore
to be released, you feel a temporary desire to
hold on to them because they ‘feel’ ‘familiar’
and ‘comforting’.
That’s all that is happening.
In fact, feeling like this is a GOOD sign.
A FANTASTIC sign.
You should welcome it. It means change is occurring and success is near. So
don’t be so hard on yourself.
Be easy and gentle.
And don’t let these temporary bad days distract you from your overall goal –
and new way of being.
The Four Keys of Motivation
For the first 21 days, the first key component of losing weight is
motivation.
The ability to be able to access the extra energy you need everyday to
overcome the downward pull and momentum of your old, unconscious
eating habits – and establish new, healthier ones.
As we have touched upon briefly, the key to motivation is not just brute
willpower.
Yes, you must want to succeed and be focused and dedicated to it – but
motivation is not just question of brute will to succeed.
The secret of real motivation lies in understanding all the factors that
‘produce’ consistent, gold-standard motivation.
The Four Keys of Motivation
We can break motivation down into four key components.
Each of them is simple, but each one is VITAL.
1. You must know it can be done. There must be no doubt at all in
your mind that your goal is attainable - now.
2. You must know why you want to lose weight and all the exact
benefits you’ll enjoy when you do.
You must select and write down a simple target weight and all the
benefits you will enjoy when you actualize that goal.
Then, you MUST affirm this written goal to yourself every morning
and night.
This is to help you to keep your maximum red-hot, especially for the
first three weeks or until your new habits have become firmly
entrenched in your daily routine.
3. You must realize in your heart, and not just intellectually that you
are really not giving up anything – but gaining everything.
You MUST forget the old idea that a diet is all about depriving
yourself and suffering. When you give up this junk 'comfort' food,
you’re not giving up anything but an illusion of pleasure and need –
and in return, you are gaining what you really want.
4. You must learn how to cope with and eventually learn to love the
empty cravings you'll get when you can’t eat the old foods you'd loved
eating in the past.
Know it can be done!
If part of you believes that you can’t lose weight – that for some reason, you
never have, and thus you believe you never will succeed - this ‘hidden’ belief
will eventually sabotage your success.
It will gradually undermine and destroy your motivation – and you will
start to look for excuses to fail.
You need to make sure that ‘all parts of you’ believe in your goal.
You need to believe that it is not an impossible, hazy dream – but a simple
goal that millions of people achieve every day- all over the world.
And they do.
And you can to.
The good news is: There is no doubt you can lose weight. It’s scientific fact.
All we need to do is follow a common-sense program of small, healthy meals,
obtain sufficient vitamins and minerals and enjoy a good daily exercise
program – and you WILL lose weight.
That is an absolute CERTAINTY.
Millions have done it, are doing it NOW and will do it in the future.
The Proof is everywhere.....!
Success Research
Now I want you to take some time out now and do some important research.
I want you to read through some quality dieting magazines or search through
the Internet – and find pictures and true stories of people just like you who
have already succeed.
This is important.
Spend some time and build a small photo album or computer file of all these
success stories.
Of real people and real successes.
As you read and study these examples, it will start to build a real confidence
and excitement in every cell and atom of your body.
Your body wants to be fit and healthy and it
will literally ‘resonate’ and ‘sing’ with these
pictures of health and success. Is it
anticipating it’s new future?
You body natural intelligence doesn’t want excessive pounds of fat and sludge,
clogging up it’s optimum functioning.
It wants to help you release and dissolve this fat – easily, intelligently and
enjoyably.
As we have seen earlier, the body is an incredible, self-healing, self-repairing,
intelligent system.
And as science is now finding out, in some strange way, our cells and organs
seem to operate with a ‘spontaneous intelligence’ to work and co-operate
together.
Collectively and individually, they seem to know how to keep our bodies
functioning, and if there is a problem – how to repair it – if we let it and play
out part.
The Power of Psychoneuroimmunology?
Does this sound mad?
Well, it’s not and the whole new science of psychoneuroimmunology is
testament to it.
Your body, and especially your immune system literally ‘hears’ and ‘responds’
to the deepest feelings and beliefs you send it.
More: Each cell and organ is acutely attuned to the vibrations
emitted by these beliefs, good or bad.
In bare terms: What we think directly affects our immune system.
This very radical concept has now been substantiated by medical science. At
Harvard Medical School, researchers discovered receptors on our immune
cells for neuropeptides.
In simple terms, neuropeptides are chemicals produced by the brain that vary
with your emotions. The results of this study point to the simple fact that your
immune system is actually listening to your mental talk.
How you think is how you feel. When someone tells you that you’re only as old
as you feel, believe it!
When you really believe you can achieve your weight-loss goal, your body
literally responds to this reality in real physiological and chemical terms.
For example, we now know that the body automatically transforms every
mental impulse we generate into biological information. In fact, we can all see
the proof of this from a simple experiment.
Imagine any experience vividly enough, say, a time when you were really
frightened, and all kinds of involuntary reactions – blood pressure, heartbeat,
respiration, body temperature will start to conform exactly to how you feel
now- just vividly re-living that experience.
A vivid thought-picture produced the exact same physiological
effects as the actual experience!
We also now know that wounds actually heal faster if you consciously
participate in the healing process by visualizing and actually feeling the
wounds healing faster.
The Power of Natural Wisdom?
I think we all ‘know’ this instinctively.
We all have a deep feeling that our minds and deepest feelings can affect our
bodies.
So it is important that we spend a lot of time collecting all these successful
true-life stories and photographs of people like ourselves.
And then we MUST spend time…… studying these true-life stories and then in
our minds, living them out as if they were our success......
Because they will be.
So 'drink' in the great success of all these people. Study the pictures of how
people were BEFORE – and AFTER their success.
Imprint these inspirational pictures of achievement onto your mind.
Celebrate their success.
Bath in the sheer energy of their
accomplishments. Take confidence and
belief from their success.
These are ordinary people like you and me.
If they can – we CAN.
We really CAN!
We must impregnate our subconscious mind with the absolute knowledge
that there is no obstacle to us losing weight - NOW.
As humans, we all share the same physiology and biochemistry- so we are all
capable of this success.
So knowing you can succeed is the first key to motivating yourself.
The second is knowing why you really want to lose weight – and making sure
you never forget it.
2. Know All the Benefits of Losing Weight.
You must get it absolutely clear in your mind why you want to lose weight and
all the benefits you’ll enjoy when you do.
Maybe your doctor told you that you MUST lose weight for health reasons or
maybe you are losing weight for a special occasion in the next few weeks.
These are very clear and motivational goals.
For many of us here, it may be because we have gained a few pounds after
giving up cigarettes.
Whatever your reason is, take some time now and read this to discover the
essential health reasons why you should lose weight NOW.
This may be hard to read …but it is something we must do now to sharpen
and HONE our motivation.
Why you need to lose weight – NOW
Here are several examples of how losing just a few pounds can transform our
health:
(Again, this stuff can be hard to read – but please do it – it will give us great
motivation to begin and stick to our new food and exercise habits)
Heart disease and hypertension
The risk for heart disease, which includes heart attack, congestive heart
failure, sudden cardiac death, angina, and abnormal heart rhythm, is higher in
individuals who are overweight or obese.
In addition, high blood pressure, or hypertension, is twice as common in
adults who are obese than in those who maintain a healthy weight.
Obesity also is associated with elevated triglycerides (blood fat) and decreased
HDL cholesterol, also known as "good" cholesterol.
Losing just 5 to 15 percent of your weight can lower your chances for
developing heart disease or having a stroke.
Weight loss also improves blood pressure, as well as triglyceride and
cholesterol levels.
Diabetes
A weight gain of 11 to 18 pounds increases the risk for developing type 2
diabetes to twice that of those who maintain a healthy weight.
There is a direct link between overweight and diabetes: More than 80 percent
of people with diabetes are overweight or obese. You can lower your risk for
developing type 2 diabetes by losing weight and increasing your physical
activity.
Recent research shows that a 5 to 7 percent weight loss can prevent type 2
diabetes in people who are at high risk for the disease.
Cancer
Research shows that overweight and obesity are associated with an increased
risk for some types of cancer.
These including endometrial, colon, gallbladder, prostrate, kidney, and
postmenopausal breast cancers.
Also, women who gain more than 20 pounds between age 18 and midlife
double their risk of postmenopausal breast cancer, compared to women who
do not gain weight. Maintaining a healthy weight may decrease cancer risk.
Sleep apnea
This disorder, which causes interrupted breathing during sleep, is more
common in obese persons. Studies show that weight loss improves symptoms
of sleep apnea.
Arthritis
Excess weight is hard on the bones. For every 2-pound increase in your
weight, the risk for developing arthritis increases by 9 to 13 percent.
Symptoms of arthritis improve with weight loss.
If you think you've heard enough, there's more: Excess weight is associated
with increased risk for gallbladder disease, incontinence, and increased
surgical risk.
Also pre- menopausal women who are overweight can experience irregular
menstrual cycles and infertility.
Extra pounds can cause complications during pregnancy, too. Obesity during
pregnancy is associated with increased risk for death in both the baby and the
mother and increases the risk of high blood pressure. Women who are obese
during pregnancy also are more likely to have gestational diabetes and
experience problems with labor and delivery.
Finally, obesity affects quality of life as well. Excess weight can lead to
depression and anxiety.
The Benefits!!
Now …let's celebrate are all the great benefits you’ll start to enjoy ……as
you start to lose weight.
Live longer.
Keeping your body mass index (BMI) at 24.9 or less could add up to eight
years to your life, according to a study in the Journal of the American Medical
Association.
Why?
The higher your BMI (30 or higher is considered obese), the greater your
chances of developing diabetes, high cholesterol, high blood pressure, heart
disease, gallbladder disease, or osteoarthritis. In fact, 80 percent of obese
adults have one of these conditions, and 40 percent have two or more. These
are the factors, experts believe, that eventually contribute to higher mortality
rates in overweight and obese people.
Dodge diabetes.
When participants in the national Diabetes Prevention Program, who were all
at high risk for type 2 diabetes, lost just 5 percent to 7 percent of their body
weight, they reduced their risk of diabetes-a life-threatening disease that
causes chronically high blood sugar and can lead to heart and kidney damageby a staggering 58 percent.
Ward off heart disease.
Obese people, even those who have no other risk factors (such as high blood
pressure and high cholesterol), are at four times greater risk for
hospitalization or death from heart disease in older age than people who
maintain a normal weight, researchers from Northwestern University found.
Lower your blood pressure.
Drop 10 percent of the weight you've gained since you were 18 and chances are
you'll decrease the top number of your blood pressure by 7 mm Hg and the
bottom number of your blood pressure by 4 mm Hg, says RLHL expert
Michael F. Roizen, M.D., coauthor of You: The Owner's Manual.
So, for example, if you've gained 20 pounds since high school, losing as little
as two pounds will usually lower your blood pressure. You could also take up
to five years off your body's age.
Increase your odds of beating breast cancer.
Women who were overweight before being diagnosed with breast cancer were
one-and-a-half-times more likely to die from the disease, researchers from the
Brigham and Women's Hospital Nurses' Health Study found. And women who
gained an average of 17 pounds after diagnosis had a more than 50 percent
greater risk of recurrence or death. Experts suspect the reason obese women
have less success battling breast cancer is that they tend to exercise less, have
fattier diets, and have higher levels of estrogen-all of which can increase risk.
Have more sex.
Half of the obese people in a Duke University study reported low libidos
compared to just 2 percent of their healthy-weight counterparts. Obese
women and men reported sexual problems such as avoiding sex up to 25 times
more than those who fell within normal weight range.
Get more sleep.
Losing 10 pounds can result in a 30 percent reduction of sleep apnea-a sleep
disorder common in overweight people that causes a person to stop breathing
for short intervals without realizing.
Make this a daily habit!
Try to remind yourself of all these benefits
during the days when your motivation and
desire to succeed is weak and you feel an urge
to go back to your old ways.
Make your Goal Real and Specific
You must select and write down your target weight and all the benefits you
will enjoy when you actualize that goal.
So it is vital that you select and write
down your target weight and all the
benefits you will enjoy when you
actualize that goal.
Make it real. Make it vivid in your
mind. See yourself now at the weight
you want.
Everyday pour over the pictures of the
true-life stories of people just like
yourself who have already achieved
their target.
As you re-live their successes in your
mind, it will help you add much more
belief, intent, conviction and
vividness to the mental pictures of your
own success.
The key is to see your success as a
reality now. As something you now
know, really know you can achieve
now.
To see yourself vividly now at your idea
weight To be able to feel, taste,
touch and smell the new you.
Do It Every Day!
This is not just some exercise that you can do once and forget about.
Yes, in the beginning it will take effort as you'll be coming up against the
momentum of all your old habits, but after 21 days, you'll have established
new habits and it will become very easy.
3. Know in your heart that you are really not giving
up anything – but gaining EVERYTHING.
This is an aspect of motivation for weight-loss that is universally overlooked.
If you want to stay motivated and enjoy losing weight, it is essential that you
realize that you are, in fact giving up nothing and actually gaining
everything.
The One Idea that Changes Everything!
We have talked about this already – but because it goes against our natural
common-sense view of losing weight – it is an idea that gives most of us a
lot of trouble.
My friend, Martin is a great example.
Martin was one of the first people to come across our sister site, our Quit
smoking site, www.quitsmokingonline.com in 1997.
And by following our approach, successfully quit smoking. In fact, this year is
his ten anniversary of being a non-smoker!
Even though Martin did very well, when he started to apply this principle of
‘you are really not giving up anything – but gaining EVERYTHING’ - to losing
weight, he still found it difficult.
In Martin’s case, he loved having a few cans of beer at night, watching the
football.
Now the idea: you’re not GIVING UP up anything was to him ‘pure nonsense’.
As he said to me:
“What you do mean I’m NOT giving up anything. I’m giving up
my f**** beer!”
“Look, I said to Martin, most of us are robots.
We do the same things everyday, because we are convinced we enjoy them.
Or more accurately: We are convinced that if we are deprived of them, we’ll
feel terrible and won’t be able to enjoy ourselves’.
We are all absolutely convinced of this.
And -- as an ex-smoker, Martin you KNOW this.
Before you stopped smoking, I remember you telling me that you believed
that THERE WASN’T A CHANCE IN THE WORLD that you could
survive and be HAPPY if you couldn’t smoke.
You were absolutely convinced of that.
Isn’t that true?”
”Yes – you’re right’.
‘And today – 10 years later you now know you were COMPLETELY wrong.
You can be just as happy – along with the other millions and millions of
people worldwide without NEEDING to smoke.’
It was an illusion.
A horrible, terrible illusion that kept you
trapped SIMPLY because you BELIEVED
ABSOLUTELY that your pleasure and
happiness was totally dependent on itsmoking.’
‘And, Martin, remember the survey we did last year with the 1,000 smokers
who took part in our last survey.
Remember how amazing the consistency of all the replies were.
Virtually all of the ex-smokers agreed on one thing.
They couldn’t believe they could be so
HAPPY now without smoking.
They all BLINDLY thought that without smoking, their lives would somehow
be less.
That without this ‘pleasure’, there would be a huge, gaping hole of emptiness
and blackness in their lives.
The Truth is Different
They all thought, BELIEVED that quitting smoking would be a pain, a
suffering they’d have to put up with – for the sake of their health.
But they all discovered that the truth was different.
They discovered that after a while, they didn’t EVEN MISS it.
That it was not a real need – only a ‘habit’, a way of life that they had fooled
themselves in to believing they needed, to be happy, to survive, to get by.
They all agreed:
‘I couldn’t believe I could be happy – or get by without
smoking. Yet the simple truth is: I can! I can! I can! ( If you’re
reading this and are a smoker and want to quit try our free 10
online course again at www.quitsmokingonline.com )
But back to Martin – and his beer-belly!
So I ended by saying this to Martin:
“This is exactly the same as your cans of beer or your fast
food watching a football match!”
You see, because you have been doing it for so long, you’re convinced that if
you can't have your comfort food or drink – you won’t be able to enjoy your
evening of football.
It is the same illusion.
The same false belief.
Yes, for the first few days, you’ll feel a temporary discomfort; a feeling that
something is missing, something is not normal.....
But once you don’t make a big deal out of this feeling, once you allow yourself
to expect it and get comfortable with it – it will soon disappear and like
smoking, you’ll soon realize you are not missing or really giving up anything –
but ONLY THE belief you MUST drink a few cans of beer to enjoy watching
the game.
In fact, not only are you not giving up anything – but as you sit there, beerless, the pounds will be melting off you; your belly will be shrinking; and your
health will be soaring!
In fact, you’re GAINING all these things and
only losing one thing: the BELIEF that your
happiness or pleasure is dependent on a few
cans of liquid!
You are giving up nothing – but gaining everything!
Module 4
In this Module, you'll learn how to FEEL great, even blissful when you can't eat all
the old, junk, comfort foods that were making you fat.........
How to Love this Feeling......
“Instead of resisting any feeling, the best way to dispel it is to
enter it fully, embrace it, and see through your resistance’.
Dr. Deepak Chopra
Reading this Module just once and then forgetting
about it is no good. You must think about it. Spend
time on it. Reflect on it.
Don't force yourself to believe the conclusion it
reaches ......but you must be willing to at least
consider it as a possibility.
Then you must be willing to apply the techniques
described here in your life with an open mind so
that you can test their effectiveness for yourselves....
4.
Let’s say you have started your new weight-loss regime, and you’re
doing fine.
It’s a Tuesday night – and your friends are visiting you – and they
start to eat a lovely pizza.
Naturally, you want to eat some of it too- but you have promised
yourself you won’t.
Your friends had offered not to eat the pizza because they knew you
had changed your eating habits – but you said, “No it was fine- they
could have one. You didn’t mind.”
But looking at them, of course you would like to eat some.
Now, ask yourself:
"What will you REALLY feel if you DO fail and eat it"?
Afterwards......., you’ll actually feel bad, depleted, even – ‘empty’,
as if you have let yourself down.
You’ll also realize a strange thing: That you didn’t really need to
eat it – yes, it was nice, but you realize you could easily have done
without it.
You realize a vital important idea:
You really didn't need it to get by and enjoy
the evening.
The Root Cause
What really happens in cases like this?
People will say:
“I just wanted it. I just didn’t care – I just had a terrible
urge to eat it and to hell with everybody and
everything.”
But….what would have happened if you had denied yourself that piece
of pizza?
Yes, for a little while, you would have felt a little

Empty

Frustrated

Angry

Even victimized (Why me? They can eat it – why can’t I?).
For the first week or two, you would sense a TEMPORARY empty
craving, like a empty hole in your belly.
You would feel that you are depriving yourself of something
important – but, of course.......
The truth is you are not, and in a few minutes, this craving or feeling
will go.
If you didn’t eat the pizza on that night, you succeed because ....
(1) you ‘saw’ through the illusion of the pizza
.....and (2) because you did not fight, hate or resist this temporary,
empty feeling that you got when you couldn’t eat it.
Seeing through the illusion!
Here’s a simple experiment you can carry out when you are alone.
Break off a piece of the pizza and put it on a plate.
Now, bend down and really look at the pizza.
Zoom in on it.
Notice EVERYTHING about it.
The colors, the textures, the aroma, the shapes.
Now break that piece of pizza into an even smaller pieces and now
crumble them up.
Now zoom in on these pieces even closer so you are literally face-toface with them.
Imagine you are a human telescope
Now….as you do this and get closer and closer to the flake of pizza.......
you’ll soon start to realize this pizza is just pieces of non-descript
flakes and crumbles- just lots and lots of coarse, empty flakes.
In fact, if you went further, and looked at these flakes through a
telescope, all you’d see would be molecules and atoms, and then at an
even deeper level, you would see nothing but empty space!
In truth, your pizza is just a dancing field
of energy, made up of dancing
electrons, and empty space!
Suddenly, when viewed from this perspective, the pizza starts to lose
it’s awesome power to ruin your evening –if you can’t eat her.
You begin to think: ‘Why do I let what is essentially an empty field of
dancing molecules of energy CONTROL my evening with my friends?
Why do I think I’ll feel terrible if I
am deprived of devouring this empty
energy with my friends?
For the next 21 days, pick a selection of your old comfort foods and
begin to see them in this new true light.
As they really are.
Beyond how they have been packaged.
We need to remember we have all been literally brainwashed by TV
and the massive food companies into believing we need these foods to
be happy. To feel good and to feel comfortable. To enjoy ourselves.
But this is .......
A con.
A massive con.
They have created processed foods and through subtle television and
NLP mind altering techniques - made us emotionally dependent on
these foods.
Yet the cure is simple.
Every day, try this simple experiment of seeing the food you think you
need to be happy - as it really is so that you can get a ‘full’ picture of
the food.
You need to take time to SEE and go beyond the ‘surface’ of the food
and see it as it truly is.
Yes, it will take a while for this understanding to grow and to be
internalized– but as it does, you’ll no longer feel bad or deprived as
your friends stuff their mouths!
You'll realize the GREAT NEWS: That
YOUR HAPPINESS is not dependent
on stuffing this empty coarse energy
into your body.
That you can be happy and content if
you decide not to eat the pizza or fast
food!
However.....
This does not mean you can’t enjoy a pizza now and again, if that is
your choice.
Doing this exercise will simply help you to realize that these comfort
foods are no big deal.
They are really nothing!
They are just empty energy and they have
NO POWER to control or dictate your
moods - IF you see them as they
REALLY are.
So don't get sad or upset if you can't eat them now. In truth, as time
passes, you'll realize that you are missing out on nothing - ONLY your
past illusion that your happiness was in some way tied to them.
It wasn't.
That was a massive con by the food companies to get people
addicted to all their high-profit, lifeless, dead, processed soulless
food.
Next time, you feel yourself falling for their con, remember:
"Heck, deep down, it’s ONLY a ‘field of electrons
dancing in empty space’. I can enjoy it now and again, if
I choose - but it can't control me - or make me sad or
unhappy if I decide or choose not to eat it.
"I'm FREE!"
An Easy Way to Change your Feelings
Here’s the core idea we’ve been talking about throughout the course:
For the next two or three weeks, as you change your old eating habits and cut
out all the old high-sugar, dead, processed 'comfort' foods ......that were
making you fat....and destroying your health..... you will temporarily feel
uncomfortable and frustrated......
If you're not PREPARED when you start to feel like this.....you'll start to feel
even more empty and frustrated ..and, of course curse the day you decided to
lose weight......
The experience will eventually become so miserable.....that eventually you'll
give in and promise to start to lose weight another day!!
But, as we all know- 'tomorrow never comes'.
So this time, we 're going to ask instead of hating these feelings when you get
them – be happy.
Yes, Be happy - during the few times in the day when you START TO FEEL
LIKE THIS.
Do the unthinkable:
As you lounge on the couch, not being able to eat all your old
fat-producing foods... ACCEPT that you are now temporarily feeling a bit
uncomfortable, empty and lonely.
OF course you are.
You're missing what you 'believed' were your 'old friends'.
Your old 'comforts'.
Now, there is nothing WRONG with feeling like this.
We all did in the beginning, but remember very soon they disappear
forever......
But for now.......
You must ALLOW yourself to have this temporary, empty feeling.
"What! ", I can hear you say, "Don't do anything - just allow the feeling of lack,
of being deprived to be.
"No!"
"No!"
"No!"
"I couldn't do that."
"It's bad."
"Not possible."
"I don't want to have to feel and experience this feeling of absolute emptiness,
of lack, and of loneliness when I can’t eat the foods I want."
Terrified to Feel!
This is a very important point, because it reveals another core belief that
most of us are totally unaware that we possess.
We are all terrified to feel.
Our first impulse is to always try to REMOVE discomfort.
Always!
In fact, most of us will do anything -- ANYTHING -- to escape from having to
face unpleasant feelings and sensations.
We refuse to face them directly in the mistaken belief that we can't bear the
temporary emptiness .
Now…here is something that most of have never considered before.
It is the very foundation of our philosophy.
If we could just learn to sit down and make friends with these
feelings/cravings and sit with them in the moment, like a scientist without
trying to change them, escape from them or resist them in any way
- just to allow them to be without judgment - an incredible change
would occur.
The feelings which you thought you did not like would loose their 'heaviness'
and their 'pain' and you would feel and experience them as they really are Pure energy, pure harmony.
You would FEEL a tremendous difference!
I bet you find this, right now very difficult to accept.
That is fine.
It is a new concept for most of us and, yet this simple concept is the KEY to
enjoy the process of losing weight.
This is why we feel awful when we go on a diet – and can’t eat all the trashy
foods that we like.
Do you know what is REALLY making it hard for?
You are TERRIFIED of the feelings you’ll get when you can’t eat what you
want.
You are afraid you won't be able to handle how you feel when this happens –
You're afraid it will be too unbearable to feel. And it will make you miserable.
Your Feelings
You will even feel 'lonely', in the beginning as if you have lost some 'old
friends' (food can become so familiar that we come to regard it as old friend!).
Remember this:
Losing weight can be very difficult, but the
pain and difficulty - does not come because
you can’t eat certain foods, but from how you
deal with the feelings you get when you can’t
eat them.
Please underline the following in your mind:
This feeling you get when you can't eat your old comfort food itself is not bad.
It's only a temporary, RESTLESS, EMPTY feeling.
The difficult that people associate with losing weight comes from
RESISTING - from DENYING or FIGHTING these feelings.
Not the feeling. It's nothing.
It just comes .....and goes, especially for the first two or three weeks...
Then you'll never see him again!
When you can’t eat the ‘cake, or the lovely pizza the 'feeling' you’ll experience
then is not bad in itself.
If we could only get to really realize this.
The discomfort comes from worrying
about and trying to resist or push this
feeling away because you believe it is 'bad'
or 'unbearable'.
Now this time, when you get this feeling you’re going to do the unthinkable:
You are going to welcome this feeling in your body.
Celebrate the fact that you are FEELING like this. No matter how often you
feel it in the beginning!
You are not going to RUNAWAY from it.
Or try and take your mind off it by eating.
You are NOT going to cross your fingers and hope and pray that it will go
away.
Instead.....
You're going to relax and play with this 'feeling' and then perform various
exercises on it so that it begins to feel different in your body.
You are simply going to allow the feeling to be and stay with it as it presents
itself IN THE MOMENT and simply observe it - like a scientist observing an
experiment.
And it is this simple, non-judgmental observation - this simple 'non-doing'
that will transforms this heavy painful feeling of lack into it’s essence - pure
energy.
The Power of Simplicity
Please do not believe this will be difficult for you to do just because it is new
to you.
It is really quite easy.
But don't let its simplicity fool you.
It has never occurred to us to welcome what we always thought - believed
was an 'unpleasant' feeling.
To just let it be.....until it faded away of its own accord
For most of us, it seems the most natural thing in the world to do the exact
opposite and mentally fight it.
Battle it to get rid of it.
We all do it.
But this OLD WAY method does not work.
Please remember a very simple psychological law:
What you resists
persists.
If you have a feeling you don't like.......stop resisting it.
Try a new way?
The KEY is not how you will feel,
but HOW you will deal with these
feelings.
But remember these feelings in themselves are not bad and they are only
temporary.
It’s the exact same technique you learnt practicing the Bliss Technique
We need to repeat again and again:
The pain is not in the feelings but IN OUR
RESISTANCE TO THESE FEELINGS.
In our running away from them.
In our fear and dread of them.
The secret lies in taking a different approach to these feelings and desires
and in following a simple way to transmute them.
Here is the first very general exercise you need to practice.
1. Accept you're temporarily feeling 'empty'
But, right now- why turn it into a terrible thing?
It is OK.
It is natural.
However, you do not have to act upon it.
The feeling/ the craving is like a recalcitrant child.
It will calm down as you observe it and embrace it without making it
wrong....
....With warmth and kindness.
With infinite patience
ALLOW yourself to open up and embrace how you feel. Know it will only last
a few minutes ..and then be gone.
2. Put the feeling or craving in context.
Always, keep at the back of your mind, that this feeling of feeling crap is only
temporary and it is not you.
Like a mild head cold.
You don't get all worried and anxious with fear and dread if you have a mild
head cold.
Yes, it IS annoying and uncomfortable - but you don't make a big deal out of it
because you KNOW it will be all gone in a few days.
It is only...... passing through.
Like a cloud in the sky.
As you just watch this empty feeling.....coming and going, you will get the
direct experience that you are not this feeling. It is something that 'enters'
you and then 'exits'.
And if you keep doing this, suddenly it will HIT you! Like a direct revelation!
You'll get the direct experience that this feeling is really NOTHING at all.
Nothing!
That it is so insignificant, so slight and powerless that there is no bother
getting upset or giving in to it.
Like a bolt of light from Heaven you'll realize it is STUPID, pure STUPID to
start eating all your dead, old, comfort foods again JUST to get rid of this tiny,
insignificant, powerless nothingness.
3. Just observe and feel the feeling.
This is the hardest thing for most of us simply because we are not used to it.
Stay with this feeling in your belly....as you realize it's insignificance.
Relax back on your couch .....put up your feet up! and just watch this feeling
'playing' it's little game.
Watch how it tries to suggest that it is more powerful than it really is! Laugh
......Watch as it 'whispers' suggestions into your mind....."Go...just have one
cake.....then you can start again next Monday etc"
As you watch it, playing all it's little games....continue to relax and have a good
laugh
Just be fully aware of what you are feeling.
Allow it all............Don't get involved and don't judge this craving you have to
give and eat your old food..........and as you continue this positive, nonjudgmental awareness...... just watch your feelings as they CHANGE ......
You will experience these feelings/cravings for the first time AS THEY
REALLY ARE - pure simple energy.
An actual JOY to experience.
Nothing to hate or run away from.
Just energy in motion.
4. Kindness and patience.
In the beginning, please be kind, patient and gentle with yourself as you
practice this new technique.
Give yourself plenty of time. Approach it as a game. it's not life and death. We
want you to enjoy losing weight - and to do that you need to enjoy learning
and applying these techniques.
What to do if you REALLY don't care and just WANT
to THAT 'Chocolate cake'!
1. Again expect to feel like this now and again.
In fact you will feel like this many times as you are changing the
habits of a lifetime! But remember even the most acute craving
will only last a few minutes......and then fade away as your
attention is stolen by something or someone else.
2. Acknowledge how you are feeling.
This is important. Realize if you keep feeling like this, it is quite
normal and natural. Don't make a big deal out of it.
3. Simply note and affirm to yourself :
This is fine. It is only my old conditioning coming to the fore: My
old false belief that my HAPPINESS -my ENJOYMENT - in this
moment is wholly dependent on eating this old comfort food.
Now - I know it's not. That was a myth. I'm free!
4. Stay in the moment.
5. Now, as you stay in the moment - break off a bit of the
chocolate cake - smash it into tiny pieces and perform the 'Pizza
Experiment' on it. Go deeper and deeper until there is nothing
but energy and empty space.
Watch now as your feelings start to change....
6. Now use this moment to focus on all the benefits of not
eating this old dead food.
In your mind's eye - celebrate!
See yourself jumping up and down with great ecstasy. See the
pounds of lardy fat melting off you.....In your mind 's eye.....go
through the entire list of benefits we mentioned earlier.
Everyone of them!
If you can make this as real and as emotional as possible.....you
end up feeling great and totally energized as you finish the
exercise.
So what started as a bad and acute craving to quit and give up
...will end up with you feeling healthier, more relaxed and more
focused than ever on enjoying what you are doing....
Repeat this procedure as often as you feel necessary.
Remember, in two or three weeks, there will be no need for
it...........
Now gently refocus your attention on whatever you were doing
beforehand......
You will make great progress in learning once and for all how to enjoy losing
weight if you will.....
Follow our program EVERY day and take a little time out to.... ........
.....To GENUINELY realize that when you give up all your old dead,
lifeless 'comfort' foods - you are giving up nothing but GAINING everything...
(Module 2)
Take a little time out everyday ........
...To motivate yourself that you really can easily lose weight by
collecting and 'drowning' yourself in the daily successes and stories of other
people like you.....
( Module3)
Take a little time out everyday ........
...To learn how to transform how you FEEL when you can't eat your old
junk foods..........(Module4)
All these ideas will all gradually change how you FEEL as you go about
implementing your new food habits...
.....But there are two more Golden Rules you must begin to learn before you
can set a date to begin your new healthy eating program
1.
You must learn how to trust and listen to your body. To eat ONLY
when you are hungry and stop when you are full
2.
You must learn how to eat CONSCIOUSLY and SLOWLY. (
This is not as easy as it sounds, but it is one of the greatest keys to
losing weight)
Module 5
In this Module, you'll discover the Pleasure of Delicious Food and the absolute importance
of never depriving yourself of food - if you really want to lose weight
One of the key mantras we keep repeating throughout this course is the simple idea that
unless you enjoy doing something- you won't stick with it.
The Pleasure of Delicious Food
One of the key mantras we keep repeating throughout this course is the
simple idea that unless you enjoy doing something- you won't stick with it.
You'll soon give up - and go back to the 'ways' you find more comfortable.
That's why 'diets' don't work.
They are based on the unconscious belief
that you must suffer and deprive yourself of
food if you want to succeed.
But if you want to lose weight - you must NEVER deprive yourself of food.
Food does not make you fat- it'd the WRONG kinds of food make you fat.
We gain weight and get fat, because we become hooked and emotionally
dependent on CERTAIN dead, processed, junk food - and then we feel
terrible when we have to leave that 'food' behind.
We then believe there is NOTHING ahead
of us as we embark on our 'diet' but MISERY
and deprivation ...so we feel even more
depressed!
But we are wrong on both counts.
As we have seen, the temporary feelings of discomfort you'll feel when you
stop eating those fattening foods can easily be handled when you approach
them in the right way.
And ...as for food:
You can still enjoy.......

Simple

Delicious

Mouth-watering

Tasty

And natural food ......with treats for yourself!
All you are depriving yourself of are those

Dead

Lifeless

Soulless

Fat-producing

Junk foods that have CONNED you into believing you needed them to
be HAPPY.
Let me emphasize.
Never deprive or starve yourself of food. It is the worst mistake you can make.
Food does not make you fat.
It's the wrong kind of food that makes
you fat.
Food is essential for us.
It is one of the main sources of our health, our well-being and of our energy
for life.
In fact, the whole point and purpose of good nutrition is to help us feel great.
Feel healthy.
Feel alive.
Feel vibrant.
This young author puts it very well:
"That's why dieting can become a bad habit, and crash diets can be very
harmful to your health. In addition, they are also very ineffective for long-term
weight loss.
Generally people use diets during a temporary period in which they tend to
lose X amount of pounds.
There's that high school reunion in 3 months or that beach trip in two weeks
and you want to look fabulous in your swimsuit.
You start out losing some weight by starving yourself and depriving your
body of the foods they need and really like to eat.
Then when you're somewhat satisfied and/or tired of not being able to eat
your favorite foods, you go back to your old ways of eating and end up
putting on more weight then you had before.
Months later, you're fed up with your body and try yet another diet to prepare
for that next big event you want to look great for. The crash dieting begins
again. It's a never ending cycle.
Sound familiar?
This is called the rebound effect and it's terrible for your body because it
affects your metabolism for the long-term and you end up gaining weight even
faster each time.
The bottom line is...
If you want to lose weight, let's drop the dieting. The word "diet" sounds too
temporary and is often associated with so many fad or crash diet plans like
South Beach, Atkins, etc. By the way, I don't endorse any of them.
Instead adopt a new phrase instead -- new eating habits.
In other words, make permanent decisions to cut out certain foods and
replace them with new ones.
Of course, you'll treat yourself from time to time with your favorite foods.
You should never fully deprive yourself of
everything. Besides, if you're eating
healthy 80% of the time, the occasional
ice cream cone won't kill you.
This is a permanent lifestyle change and eliminates the rebound effect where
your weight goes up and down like a yo-yo.
We Are All Afraid of Pleasure!
Yet - this is where most of us will still have a BIG problem.
We just can't reconcile the idea of pleasure or enjoyment with
losing weight.
Pain! Suffering! Deprivation! Depression! And bleakness! Sure - we can
associate all them with losing weight!
In fact, we are convinced that is the true nature of weight -loss. Or any great
achievement.
But.....it's not.
That's just a product of our past history.
The ingrained, historic idea we were all brought up of 'No pain- No grain'.
The old idea that we MUST suffer and struggle to achieve anything
worthwhile.
And buried in all those ideas was the further crazy belief that if we were
enjoying ourselves in any way- then we must be doing something wrong!
The truth is: We all have very funny ideas about pleasure.
Deep down, buried in our unconscious we just feel it is 'bad', 'wrong', .......not
just right in some way!
We feel if we are enjoying something, we should feel guilty or we should stop
or limit our pleasure.
But pleasure is good ....and natural to us.
But most of us still can't accept that:
Weight-loss Survey
In a recent UK health survey you can see this hidden belief clearly at play.
In the survey, most respondents felt something must be WRONG because
they WERE ENJOYING their new healthy eating regime and easily losing
weight!
And they were also enjoying all the lovely food they were encouraged to eat.
So they felt something must be...... WRONG!
Isn't it EXTRAORDINARY!!
They were ENJOYING it - so, naturally something must be wrong!
Why? Because we keep forgetting that good food can be good for you - and
enjoyable.
For example, pure dark, organic chocolate is good for you.
A beautiful glass of red wine is good. All can be fully enjoyed and savored for
their color, taste and beautiful aroma.
The secret to enjoying them and all good food lies in eating them SLOWLY
and with FULL CONSCIOUSNESS.
This is the great Golden Rule of enjoyable weight-loss
We mentioned this in an earlier Module, but eating SLOWLY with full
CONSCIOUSNESS on your eating will TRANSFORM how and what you eat.
It is an art, whose loss is one of the major causes of obesity today.
Virtually nobody in our culture is PRESENT
when they eat.
Their mind or attention is on a paper, the TV
or talking with someone.
So they are eating like robots.
They have no idea WHAT they are eating, HOW MUCH they are eating or
WHAT it tastes like.
Most of us could be eating anything.
We are eating, making ourselves fat out of PURE blind habit.
You'll need to train yourself to do this every day for the first 21 days to start
to see the extraordinary benefits of this.
And.... you'll realize, after a while how difficult it is.
When you eat - you must switch off the TV, put away all papers and
distractions- and just be fully present with your food, FULLY and SLOWLY
swallowing and enjoying each mouthful.
And what will happen when you do this?
For a start, you'll start TO taste your food.
And really ENJOY it more.
Good food should send tingles of pleasure and joy through your body.
But after a while, you'll start to notice something even more extraordinary:
you'll automatically start to eat less.
And...you WON'T have to force yourself to do this - it will happen naturally as
your body will just automatically signal that it is full.
And because you're now present in your body, not lost in the TV, you'll be
more aware of your body and what it wants and needs.
The main point we want to make here is that you can still find great joy and
delight in good, natural food when you are losing weight.
The key is not to deprive yourself of food or stop yourself enjoying good food
but to cut out all the useless, dead, processed foods that you don't need - and
that are. destroying you.
But, also more importantly, we'll be focusing mainly all the great foods that
you can still enjoy and take great pleasure in.
Remember our key mantra:
Unless you really enjoy doing somethingyou won't stick with it.
Module 6
In this Module, you'll learn what a true decision is compared to a weak 'wise'
.....and how important it will be when you set the date when you'll begin your new
way of healthy eating.
The Power of Decision
"Our doubts are traitors,
And make us lose the good we oft might win,
By fearing to attempt."
W. SHAKESPEARE
A Real Decision
Soon you will make the decision to stop all your old eating habits – and start
on a new regime of healthy eating.
So now - you must the decision to stop but it must not be like 'any ordinary
decision'.
You have now prepared yourself properly by reading this book on how to
prepare yourself psychologically - and also on studying the basic, practical
laws of losing weight.
When you have prepared yourself properly, you must sit down and make the
DECISION that you are going to commit yourself to this new way of life - AND
YOU MUST REALLY MEAN IT.
This is one of the key tenet of the psychology of the inner game of losing
weight.
You must really know that, no matter what happens, you are going to stick to
and enjoy your new eating habits.
You will never again respond to that feeling 'I want a pizza or a high-sugar
chocolate bar' by unconsciously giving in to it.
You must make that total commitment to yourself.
And when you have made that decision, you must not waste ANYTIME
moping about it or questioning it. You must not ALLOW yourself to torture
yourself!
For example, you must be able to say to yourself:
" No matter- what happens – and no matter what I feel I’m going
to commit myself to and really enjoy these healthy, life-giving,
life-enhancing, sparkling healthy foods. I know now that I am
not depriving myself of anything – only the false belief that I
need these old unhealthy foods to be happy. That is absolute
nonsense – and soon I WON’T MISS THEM AT ALL. I’ll be
FREE ”
I am now going to commit myself TOTALLY to this objective.
Negative Thoughts
Your Decision must be so total that when your desire for these useless,
unnecessary, high-sugar, trashy foods…begins tricking your brain INTO
MAKING EXCUSES LIKE .......
"Well I'll just have one bun or one take-a-away, today, there's no
harm in that. It won’t affect my diet"
Or ......
"To-day is not the right day ( when you’re trying to lose weight,
there is never a right day) - I will definitely start tomorrow - or
next Monday. Definitely".
No
Your decision must be so total that you will not even spend a second - a split
second of your time in giving ANY credence to these excuses.
You are now on new natural regime of natural eating your diet – and these
foods play no part in it.
Please understand this DOES NOT MEAN that you should worry if you have
these thoughts or doubts of wanting to eat these foods.
Of course you’ll have these thoughts. Like you did when you first practiced the
Bliss Technique.
Everybody who starts a healthy diet will experience these thoughts, doubts
and false excuses running through their mind, especially for the first few
weeks.
The important point is:
YOU MUST NOT GIVE THEM ANY CREDENCE OR
IMPORTANCE.
YOU MUST NOT WASTE TIME FIGHTING OR
STRUGGLING WITH THEM.
JUST WATCH AND OBSERVE THEM AS THEY COME INTO YOUR MIND
AND GO......
The only power they had in the past was the power YOU gave them - by
FIGHTING them and WORRYING about them.
NOW you are not going to bother about them, and bit by bit they will just fade
away and die.
Your attitude will be:
'So what if these ideas or excuses come into my mind? In the
first week or two --of course they will. So I will expect them - and
not make a big fuss of them. Soon they will be gone ....."
This is a key point to realize if you want to enjoy the process of giving up
unhealthy, high-sugar, dead foods.
As far as you are concerned, once you have made the DECISION to stop - that
is it.
The key idea is this:
It makes no difference what excuses or doubts flood your brain. You will not
waste ANY time or energy even in considering them'.
Compare this to the person who has only made a weak commitment to stop.
Compare her frame of mind.
What she is really saying to herself is this:
"Well I'm not too sure how this is going to work out. But I want
to lose weight so I'll give it a go. Hopefully, although I suppose it
will be very difficult, I will survive - but let's see what happens".
But that person will soon begin to experience the doubts and........ the mind's
clever excuses that everybody who tries to goes on a diet has to face.
You, too will experience these doubts - these excuses.
Your brain will be on overtime.
What is happening is simple.
You want the comfort and security of your old foods.
You’re starting on a new, unfamiliar way of life - and now you’re simply feeling
uncomfortable and terribly lonely. Don’t worry –it will soon pass.
So one part of you wants to go back to it’s old familiar foods so it conspires to
get the help and co-operation of your past conditioning – to help it.
It will flood your brain with wave after wave of doubts, negative thoughts and
excuses.....
"I'll do it tomorrow - next week - next month etc..." Now is not
the right time. I'll start...............
These questions, doubts and excuses - no matter how many times they cross
your mind ARE NOT IMPORTANT - WHAT IS IMPORTANT IS HOW YOU
RESPOND TO THEM.
The Quality of your Decision
This is where the importance of the 'quality' and 'depth' of your decision
comes in.
If your decision to stop is weak, like the person above, you will find yourself
struggling, fighting and resisting these excuses - these fears.
You will experience doubt, agony and restlessness.
You will begin to listen to them and wonder if, maybe they are right.
A struggle will then gradually develop between your desire to stop and these
negative thoughts.
As this internal battle RAGES on, you will feel tired, frustrated and fed up with
the whole thing - and in disgust you'll probably have that ‘chocolate cream
cake’
And what will this actually do: It will simply confirm your old belief that you’ll
never be successful losing weight.
But all this agony IS NOT COMING because you can’t eat these unhealthy
foods. It is coming from your mind. You caused it by your half decision. You
had not made a fully committed decision.
What happened is that you ALLOWED yourself to listen to and get personally
involved with these 'doubts and excuses'.
A thought pops into your head....
"Maybe I got it all wrong - I don't have to lose weight now - all I
really need to do is just cut down a little."
If you have not made a total commitment to stop, you WILL START TO
ALLOW YOURSELF TO REACT TO THESE EXCUSES.
What if.....................?
Should I ....................?
No I can't .....................?
Well, should I consider it ...............................?
And on it goes ................
And as we allow ourselves to consider these doubts, we experience struggle,
tiredness, frustration.....etc
The key idea is this;
If your decision is ill-defined, weak or fuzzy then
you will be PRONE to react to all these doubts
.
Compare this to the person who has made a total commitment to his diet.
He has told himself that under no circumstances will he go back to the old
ways of eating.
It makes no difference what may happen or how he may feel on any particular
day - even if the heavens should fall down – the old ways are gone.
Because that person has made such a TOTAL, CONGRUENT AND
COMMITTED decision to lose weight, when these negatives excuses pop into
his brain - he will not experience any struggle, restlessness or frustrated agony
- simply because HE WILL NOT RESPOND TO THEM.
Sure he will recognize that they are there, but to him they are just passing
visitors......like clouds passing in the sky........no point getting worked up about
them......soon they will be gone ........!
He can hold this attitude because he has made the decision that he will never
go back to these old, unhealthy foods again - SO WHAT IS THE POINT IN
EVEN THINKING ABOUT THESE EXCUSES.......... PASSING THROUGH
HIS MIND.
A True Decision
Most of us do not realize what a true decision really is.
Most of us use the term so loosely that it has come to mean a wish or a
preference.
'I'd like to lose weight ' - is not a decision.
It is a wish.
It means nothing.
Making a true decision means COMMITTING yourself to achieving a result
and then cutting yourself off from any other possibility.
Making a true decision means...... that you will no longer even CONSIDER the
possibility of not following your diet UNDER ANY CIRCUMSTANCES when
you finally decide to stop.
And when you can reach that level of decision, you’ll find committing to your
diet easier and easier every day.
Now–to help you make that totally congruent commitment to your diet go
over now – once again - all the terrible disadvantages of being over-weight.
And then set a date and make your decision!
Then ….learn to take it one day at a time…….
One Day At A Time
" The longest journey begins with the first step.
Chinese Proverb
When you have made your mind totally up, the secret now is ONE day at a
time.
Your only concern is doing what you have to do today well –and forget all
about results.
You do not have to worry about how you will feel or if you will follow your
diet…..

Tomorrow

Next week

Or next year.
As far as you are concerned, they don't exist.
They are only ‘thoughts’ –‘ pictures’ in your mind.
However, YOUR mind will want to project you into this future - AWAY from
this moment - the here and now.
It does not want you to EXPERIENCE how you will REALLY feel, NOW, IN
THE PRESENT MOMENT when you can't eat these trashy, dead, high-sugary
processed foods because the feeling of lack is so slight, so insignificant that
you won't mind at all that you can't eat them.
The game will be up.
You will be free.
The mind does not want you
to experience what you will
really feel when you can't
eat these trashy, dead, highsugary processed foods
because it is so slight, so
insignificant that you won't
mind at all that you can't
smoke.
So in the beginning, your mind will fill you with pictures of depression and
self-pity.
It will paint terrifying, exaggerated PICTURES of how you will feel when you
can't eat these trashy, dead, high-sugary processed foods.
It hopes you will accept it's estimation of how these feelings will be - so that
when you get these CRAVINGS during the day - which you will - you will run
away from them.
Or try to RESIST them in some way.
Or worse....... you will hate and curse yourself for picking this day to lose all
this unhealthy fat
But TO-DAY, and EVERY DAY from now, you will not fall for this trick.
Of course, your mind will be on overtime, especially for the first few days.
Expect this.
It is not something to be worried about or hate. Remember what you resist
persists.
So simply accept it - don't even hope or wish it will go away.
If it is there, fine.
If it is not there, equally fine. Just accept that you will have all these thoughts
and more.
Present Moment
Always stay in the moment.
You will ONLY feel tired, anxious or fed-up if you forget and try to get
involved in these thoughts. If you think you should fight them or try to reason
or argue them away.
Remember the paradox: What you resists PERSISTS.
So if your mind wants to go on overdrive, let it.
Don't judge it or try to quieten it down.
Simply let it be and gently focus your attention on something else and you will
discover the paradox always works - the mind and it's thoughts calm down.
The Real Cause of Unrest
Yet, we must never forget the real frantic energy that IS ENERGIZING all
these thoughts and mental pictures - the deep CRAVING you have to eat these
trashy, dead, high-sugary processed foods
This FEELING of TEMPORARY lack that people have been telling you is.....
very, very bad.
This FEELING that you don't want to face.
This feeling that you are so convinced that you won't be able to handle it.
Well, may I ask you:
HAVE YOU EVER REALLY EXPERIENCED THE CRAVING AS
IT REALLY IS? REALLY EXPERIENCED IT MOMENT-BY-
MOMENT?
HAVE YOU EVER STAYED IN THE PRESENT MOMENT AND
ACTUALLY FELT IT --- AND NOT YOUR MIND'S
INTERPRETATION OR EXPECTATION OF HOW IT
SHOULD BE ?
The A,B,C…..
Losing weight is very simple. You make a choice not to eat all these trashy,
dead, high-sugary processed foods.
However, many times during the day, especially during those trigger occasions
that you have linked so closely with eating these foods - you will WANT to eat
them.
Don't make yourself wrong for feeling like this.
There is nothing wrong with this.
In the past, you found eating these foods enjoyable - because of false
associations - so it is only natural, that for a while that you will still have these
strong urges for them..
Do not revert back to the old way and hate these desires and yourself for
having them.
Don't let your mind run away and take you away from this close nonjudgmental inspection.
For the first time, you are NOT going to run
away from this feeling that you get when you can't
eat these trashy, dead, high-sugary processed foods
You have been doing this your whole life.
Now you’re going to simply stay in the moment. Don't let your mind take you
away from what is really happening NOW.
Stay open and relaxed and notice how you feel now.
You may feel empty, uneasy, anxious but if you don't let your mind exaggerate
these feelings, you will realize that they are only temporary and NO BIG
DEAL.
YOU WILL REALIZE THAT THIS IS ALL THERE IS TO
IT.
THERE IS NOTHING ELSE TO WAIT FOR AND SOON
EVEN THESE TEMPORARY SLIGHT FEELINGS WILL
BE GONE.
Yes - that is all there is to it.
There is nothing else to wait for.
However, because we all believe the old MYTHS that losing weight MUST be
hell and extremely difficult - we cannot believe that this is all there is to it.
So we conclude....... that there is something wrong - and then the idea pops
into our head:
"Ah, maybe it hasn't come yet. That's it. I'll just wait. I bet you
very soon I will experience the real agony - the real pain that
everybody speaks about. "
And so you wait around, day after day anxious, worried, fearful - waiting for
this terrible drama - this great test. It is an illusion.
You have already gone through it. What we
described above IS IT.
There is NOTHING to wait for.
There is nothing to wait for.
Set a Date and Make Your Decision!
As you make your decision, realize that you will be successful.
No doubt about it.
Millions all over the world are doing it every day.
Success is now YOURS!
And now there is more; You now know that this is something you can actually
enjoy - and look forward every day to doing.
The secret lies in the 'inner game' of weight loss using the simple principles
underlying the bliss Technique.

Learning how to motivate yourself every-day to NEW levels of desire.

Learning How to ENJOY and TRANSFORM the TEMPORARY feelings
you'll get in the beginning, when you can't eat all your old 'comfort'
junk foods.

Learning how to trust and listen to your body. And eat only when you
are hungry

Learning how to eat CONSCIOUSLY and SLOWLY. (This is not as easy
as it sounds)

Learning how to start a new, blissful, ecstatic love affair with real,
delicious, mouth-watering natural life-force foods*.

And finally discovering pure, natural ionized water- the true magic
weight-loss elixir!*
Jump with Joy- All The Benefits!!
Right now, focus here again at all the GREAT benefits you’ll start to enjoy as
you start to lose weight.
First, you'll lose all those pounds of deadly unhealthy fat and this time, you'll
enjoy the process of achieving the weight level you want.
So everyday, FOCUS on all these great benefits as you enjoy the process of
changing to this new way of life.

Feel and Look Great

Live longer.

Dodge diabetes.

Ward off heart disease.

Lower your blood pressure.

Boost your fertility.

Increase your odds of beating breast cancer.

Have more sex.

Get more years out of your knees.

Get more sleep.
And here’s all the benefits expressed in a great personal way by a previous site
visitor.
The Final Step
The ‘inner game’, or inner psychology of losing weight is vitally important.
As in the Bliss Technique, it provides you with the foundation and the right
mental attitude you’ll require to actually enjoy the daily process of losing
weight.
Without them, you’ll probably continue to find losing weight difficult, as
something you must force yourself to do.
And although you may be successful in the short-term, using the willpower
approach only, eventually you’ll find that willpower alone is not enough to
guarantee you real, long-term success.
And what happens then? We all find ourselves gaining all the old weight back
on again – and back where we started.
So get the ‘inner game’ right.
Get your foundation in place first.
Make this new way of life something you ENJOY doing. Something you look
forward to doing EVERY day.
Then, success will happen normally and
naturally - and it will be permanent.
Appendix 1
What TWO glasses of wine a day can do to your face in ten years
Thread veins, wrinkles, blotchy skin. The shocking photo created by forensic experts
that predicts the price of your tipple
By ANNA MAGEE
Despite the warnings, I never used to worry too much that my lifestyle might
one day show on my face. After all, there was always make-up, moisturiser,
even a touch of Botox as the years advanced. Surely my guilty habits couldn’t
make that much difference to my looks, could they?
And what habits would those be? Well, like most women, I crave chocolate
and have been known to scoff three bars of Galaxy in one go if I desperately
need a sugar fix. I smoked in my 20s and, although I officially quit at 30, I still
succumb to the odd puff after a night on the merlot.
Ah, the merlot: my biggest downfall. While I may have cut out the cigarettes,
my taste for wine has not diminished. I like a glass of red every other night,
and every couple of weeks I go out and get a little tipsy — OK, very tipsy —
with my friends.
Wake-up call: Anna now, left, and how she will look in ten years time if she
keeps drinking alcohol frequently
But now, at the age of 42, a fascinating experiment has made me rethink the
whole way I live. For I have seen the future of my face. Or, rather, I have been
given a glimpse of how it would look in ten years if I continue to ply my body
with alcohol and excess sugar, or take up smoking again. The results were not
a pretty sight and will serve as a stark warning to women who regularly enjoy
a couple of glasses of wine a night or the odd sugary doughnut, and think it
won’t do them any harm.
The process was made possible by Auriole Prince, a forensic artist specialising
in age progression. Using key information about a person’s lifestyle she can
manipulate an image to predict how they will look in the future.
So I submitted my picture and talked to experts in ageing, dermatology and
plastic surgery about the effects smoking, drinking and a poor diet can have
on our looks — and how to minimise the damage.
ALCOHOL
(Based on two or more standard glasses of wine a night — twice the
recommended level for women)
I was horrified by this bloated, flushed, red-eyed and tooth-stained monster,
an illustration of what drinking could do to my face in only ten years from
now.
'Who's this woman with waxy, grey skin and hideous pimples?
Good grief, it's ME – after ten more years of tucking into
doughnuts'
I’ve woken up sporting one or two of these aesthetic features after certain
nights out in the past, but they have always subsided within a day or two.
Imagining I could stay like that was frightening.
The cost of reversing all this damage was a wake-up call, too. Broken
capillaries on the cheeks would require thousands of pounds in light
treatment, the teeth-staining hundreds in whitening, not to mention
liposuction on that double chin.
The only way to ensure this image doesn’t become a reality would be to cut out
alcohol altogether. But there are ways to cut down. Switch to a non-alcoholic
wine. Eisberg (£3.20 from supermarkets) is wine with the alcohol removed, so
it’s closest to the real thing without the damage.
REDNESS: ‘Drinking causes enlargement of the blood vessels,’ says
dermatologist Dr Nicholas Lowe of London’s Cranley Clinic. ‘This leads to
flushing and, if you’re prone to rosacea, could exacerbate it.’
DAMAGE CONTROL: If cutting out booze altogether isn’t an option, try an
instant fix such as Dr Nick Lowe’s Redness Relief Correcting Cream (£15.31,
Boots).
THREAD VEINS: ‘If you’re prone to flushed-looking skin, alcohol will only
make it worse as excess drinking means your blood vessels lose tone, leaving
you with permanent thread veins,’ says Dr Lowe.
DAMAGE CONTROL: Intense pulsed light (IPL) with a dermatologist will
help the redness, but it will cost you: Five sessions with Dr Lowe at his Cranley
Clinic cost around £2,000.
‘One to two sessions of the more intense yellow dye laser will help remove
broken blood vessels,’ he says. ‘But be ready for two days of increased
reddening.’
FOREHEAD LINES: Drinking dehydrates the skin, which can lead to
sallowness, deepening of wrinkles and dryness.
DAMAGE CONTROL: You don’t have to sacrifice your night out. Just fill
your glass with sparkling or natural mineral water in between your regular
tipple.
FAINT ‘NECKLACE’ LINES: These go horizontally across the neck. Antiageing physician Dr Lynette Yong says: ‘These lines are hereditary — but
drinking certainly makes them worse.’
DAMAGE CONTROL: Try a specialist moisturiser such as Clarins Advanced
Extra-Firming Neck Cream (£41 for 50ml, Debenhams).
CROW’S FEET: ‘Big drinkers are chronically deficient in vitamin A, which is
essential to collagen and elastin formation,’ says plastic surgeon Dr Jonathan
Staiano, of the Liberate Cosmetic Surgery Group.
DAMAGE CONTROL: A gentle hyaluronic acid filler such as Juvederm
could help. Fillers start from £275, and you can find a practitioner at
cosmeticdoctors.co.uk or juvedermultra.co.uk.
SMOKING
(Based on a 20-a-day habit)
AFTER 10 YEARS OF SMOKING 20-A-DAY: Anna would look grey and
wrinkled aged 52
This horrendous image definitely made me think twice about enjoying the
occasional cigarette.
The deep-set lines in my forehead, cheeks and around my mouth are terrifying
— it makes me look as if I’ve had a very hard life.
Worse still, it’s not even an exaggeration. I know plenty of older ladies who
have smoked for years and they look like this.
The greyness and flatness of my skin is what really stood out — something no
amount of pricey make-up could fix.
For those struggling to give up using will-power alone, try Nicorette Quickmist
Mouthspray (£17.99, from pharmacies) — said to double your chances of
quitting.
The biggest problem with smoking is the habit you get into, so instead of
reaching for a cigarette, try going for a ten-minute walk. Recent research at
Exeter University found ten minutes of physical activity could help reduce
cravings.
Otherwise, Love Not Smoking . . . Do Something Different (Hay House, £8.99)
is a six-week programme from behavioural modification experts Professors
Karen Pine and Ben Fletcher, with an app from iTunes.
DEEP WRINKLES: ‘Smoking makes all lines worse by damaging the
collagen and elastin in the skin that give it its plumpness,’ says Dr Yong.
DAMAGE CONTROL: ‘Vitamin C helps the re-formation of collagen,’ she
says. ‘All my smoker patients are advised to apply Skinceuticals C-Ferrulic
morning and night (£129, stockists 05603 141 956). Hyaluronic acid fillers
work on visible wrinkles and help re-grow collagen.’
TOOTH DAMAGE: ‘Smoking stains teeth,’ says Harley Street dental
surgeon Dr Simon Darfoor. ‘It also leads to gum disease and tooth loss: 42 per
cent of smokers over 60 have lost all their teeth.’
DAMAGE CONTROL: Colgate Total Whitening (£1.55, nationwide) is more
gentle than older abrasive smoker’s toothpastes, but still removes stains.
‘New cleaning systems, available at most dentists, can remove tooth staining
without the need for scraping,’ says Dr Darfoor. ‘One called Air Flow uses
bicarbonate of soda and a power-jet instrument that cleans deeper than
manual scaling.’ Airflow starts at £85.
SAGGING EYELIDS AND CHEEKS: ‘With age, the muscles, fat and bones
under the skin shrink and this can lead to sagging,’ says Dr Yong. ‘Smoking
deoxygenates the blood so you get less nutrients going to the skin,
dramatically accelerating this sagging.’
DAMAGE CONTROL: Dermaroller micro-needling
(genuinedermaroller.co.uk) uses tiny pin-pricks to help bring blood, and so
nutrients, to the skin.
‘In theory it might help, but if you keep smoking after the age of 40 the
sagging will get severe and surgery may be the only option,’ says Dr Yong.
DARK CIRCLES: ‘Reduced circulation makes skin sluggish and dark circles
become more prominent,’ says Dr Yong.
DAMAGE CONTROL: Eat circulation-boosting food. Add garlic and grated
ginger to stir-fries and sprinkle ground cayenne pepper and turmeric in
curries.
HIGH SUGAR DIET
(Based on a diet high in sugar and refined carbohydrates, such as those
found in white bread and pasta)
AFTER A DECADE OF EATING A HIGH SUGAR DIET: Anna could expect to
look bloated and unhealthy
Who was this bloated woman with the ashen, waxy skin staring back at me
from this photo? And could a decade of junk food really destroy my face this
much?
More than any of the other pictures this gave me the biggest fright. It was
enough to make me rethink Galaxy bars for ever.
More than anyone, I know how difficult it is to give up the sweet treats, but if
you want to cut down, try replacing sugar with Truvia — a powder sweetener
made from stevia, a South American plant that has no calories or artificial
ingredients.
LINES AND SAGGING: ‘A diet high in sugar and high-glycaemic
carbohydrates such as bread, rice, potatoes, baked goods, pasta, desserts and
soft drinks can lead to glycation in the skin,’ says Dr Nicholas Perricone, a
dermatologist and leading authority on diet and ageing.
‘This is where sugar molecules attach to collagen fibres and cause them to lose
their strength and flexibility so the skin becomes less elastic and more
vulnerable to sun damage, lines and sagging.’
DAMAGE CONTROL: Help your body repair the damage by boosting your
diet with Omega 3.
James Duigan, celebrity trainer and author of Clean & Lean Diet, recommends
a diet rich in oily fish, avocados, olive oil, nuts, sunflower and flaxseeds.
Or you could try a fish oil supplement taken daily with meals, such as
Bodyism’s Omega Brilliance (£40 for 60 capsules, bodyism.com).
WAXY, BLOATED FACE: ‘Too much sugar and white, refined carbs can
give skin a soft, doughy look,’ says Dr Perricone.
‘The contoured cheekbones and crisp jawline become blurred because carbs
create an inflammatory response that causes more inflexible skin, puffiness
and a loss of radiance.’
DAMAGE CONTROL: ‘Alpha lipoic acid is one of the most potent proven
anti-ageing, anti-inflammatory antioxidants available and will help you avoid
that waxy look,’ says Dr Perricone. Take 50mg twice daily (Perricone Alpha
Lipoic Acid, £25, perriconemd.co.uk).
PIMPLES: ‘A high-sugar diet makes you more prone to infection,’ says Dr
Staiano. ‘So the more sugar you eat the more pimples you may have.’
DAMAGE CONTROL: If you find it impossible to cut sugar out of your diet,
nutritionist Kim Pearson suggests taking the amino acid tyrosine in the
morning to help prevent cravings. Take 500mg of Lambert’s L-Tyrosine
(£10.71, nutricentre.com) with your breakfast.
GREY, THIN SKIN: ‘Eating a low protein diet makes the epidermis, or
outer layer of the skin, thin and crepey, leaving it looking grey and sallow,’
says Dr Staiano.
DAMAGE CONTROL: Protein can’t be stored in the body, says Dr
Perricone, so you need to top up your supply by having some at every meal.
Star sources for skin, he says, include fish, shellfish, lean organic free-range
poultry and eggs, grass-fed beef or lamb, and for veggies, legumes and quinoa
(from health food stores).
AFTER 10 YEARS OF A HEALTHY LIFESTYLE: How Anna will look if she
stays of the cigarettes and limits her drinking and sugar consumption
. . . AND MY VERDICT
Nothing prepared me for these images.
My husband Kevin was walking past the computer and caught a glimpse of the
picture that showed the effects of a high sugar diet.
He said: ‘One word: divorce.’
I’m not sure he was joking.
I am grateful I gave up smoking 12 years ago, thanks to
www.quitsmokingonline.com and since seeing these images, I’ve given up
sugar and cut back on my drinking, even managing a night out on mineral
water in a wine glass (no one noticed).
Yes, there is still the odd night out on the tiles, but I slap on vitamin C
moisturised before bed, swallow pints of water and have vitamin pills at the
ready
So how will you protect the future?
Appendix 2
CONCENTRATE ON CHEWING
It’s simple according to new research, the longer you spend chewing, the fewer
calories you consume.
A study found people who chewed each mouthful 40 times ate 12 per cent less
food than those who chewed just 15 times, leading researchers to suggest
eating quickly, gorging and binge eating could have a substantial effect on
being overweight.
The study also showed obese participants chewed less and ingested more
quickly than slimmer ones.
Experts believe chewing for longer prevents over-eating by giving the brain
more time to receive signals from the stomach that it is full.
It is also thought to lower levels of ghrelin, the ‘hunger hormone’, circulating
in the digestive system, meaning eating more slowly can be a simple and
effective way of tackling weight problems.
‘The mouth is the first part of your digestive system so chewing your food
properly is the start of an efficient mechanical breakdown of what you eat,’
says female nutrition specialist, Dr Marilyn Glenville.
‘It also takes around 20 minutes for the stomach to register it is full so
chewing thoroughly slows you down and can help prevent you overeating and
gaining weight. Take your time chewing and you’ll find you don’t want or need
as much food at meals.’
‘Chewing properly liquidises food to ensure your body can digest it efficiently
and absorb maximum nutrients,’ adds James Duigan, author of Flat Tummy
Fast and celebrity personal trainer (bodyism.com). ‘As it takes time to register
you're full, takes a 20 minute before your next course and you might feel you
don't need any more.'
ALWAYS EAT WITHIN AN HOUR OF WAKING UP
Experts agree that breakfast is the most important meal of the day and it is
clinically proven that people who eat breakfast are generally lighter, slimmer
and less prone to cravings than those who skip a morning meal.
The body’s internal chemistry is at its most active first thing in the morning,
so anything eaten then will be used to the maximum and recent research has
found that people lost twice as much body fat when they consumed half their
daily calories at breakfast.
‘Always eat within an hour of waking up,’ advises James Duigan. ‘After going
without food for hours during the night, the body is ready to refuel.
Putting off eating or missing breakfast altogether slows down your
metabolism and can lead to sugar cravings and long-term weight gain.
‘What you eat first thing will determine what your body wants for the rest of
the day so avoid sugary cereals and pastries and make healthy choices always
including some filling protein like eggs and smoked salmon.’
Refuel: Eat within the first hour of waking to stay slim
FOCUS ON YOUR FOOD
Experts have found that doing other things at the dinner table stops your
brain receiving signals about being full, meaning people who regularly multitask when munching could pile on more pounds.
Women trying to lose weight are especially susceptible to this phenomenon
with research finding they regularly notched up more calories when juggling
eating with other activities.
Talking on the phone, listening to music or watching TV proved to be the main
culprits behind chomping greater quantities. Another study by the University
of Bristol found a group that had been distracted while eating their meal ate
twice as many biscuits half an hour later than those who had not.
‘There is a psychological communication between the brain and the digestive
system when we eat, smelling, preparing and sitting down at the table is all
part of that,’ says expert nutritionist, Kim Pearson.
‘When we eat in front of the TV our bodies don’t get those messages meaning
we pay less attention to our food choices, don’t absorb the process of eating
and feeling full, and consequently often overeat.’
‘Putting other activities aside and planning to simply eat at the table means
you are more likely to think about what and how much you are eating, make
better food choices and consequently stop eating when you are full,' adds
Duigan.
Eat plenty of raw food and grilled fish
CAREFUL HOW YOU COOK
‘Overcooking food can kill off or reduce the number of nutrients your meal
contains, and when we don’t get enough good nutrients we don’t feel satisfied
and soon start to get cravings. ’ says James, who advises trying to make sure at
least half the food on your plate is raw.
‘If you have a sensitive digestive system and can’t cope with raw foods then
remember the basic rule that the less time you spend cooking, the more
nutrients will remain,’ James advises. ‘Steam, bake, blanch or grill vegetables
and grill or bake meat or fish, and avoid microwaving - studies have shown it
can destroy up to 97 per cent of antioxidants in vegetables.’
EAT FRUIT FIRST
Fruits contain simple sugars meaning they are broken down by a different
enzyme to other foods. Typically fruits only take about thirty minutes to
digest, while carbohydrates and proteins are much slower and can take as long
as two hours. Foods rich in fat, protein and starch requiring more digestion
may even stay in the stomach for longer.
Experts suggest this is why if you eat fruit after a meal you may experience
digestive trouble as, hampered by the food eaten before it, the fruit sugar will
outstay its welcome in the stomach and ferment.
‘If you eat fruit around 30 minutes before a meal it will digest quickly and
well,’ explains James. ‘But eat it after or alongside proteins and carbohydrates
and your digestive enzymes will clash, the fruit will sit on top of other food
and nothing will get processed efficiently.’
DON’T EAT AFTER 8PM
‘We’ve all had a ‘food hangover’ feeling sluggish and uncomfortable the next
day after eating too much, too late, the night before, and it makes sense if we
think of food as fuel,’ says James Duigan.
‘Your body needs you to put in the most when you are going to expend the
most, so eating a large meal in the evening, when your body is slowing down
or sleeping is contrary.’
Avoid falling into the trap of eating high-energy treats, such as ice cream or
crisps, late at night. These can contain as much as a quarter of an adult’s total
daily recommended calorie intake at a time of day when far fewer calories are
used.
‘Imposing an 8pm food curfew can be the key to cutting out evening snacks,’
advises Kim Pearson. ‘If you find this hard try swapping chocolate for herbal
tea or even cleaning your teeth after dinner to switch your mind off from the
idea of eating.’
EAT LESS WHEN YOU’RE STRESSED
‘When we are in a state of stress our bodies release hormones and cortisol
which are designed to warn us of danger,’ explain Dr. Marilyn Glenville.
‘As a consequence all of the bodies energy is put into protecting us from the
threat which is causing this stress, including the energy we need for digestive
function. If we eat when we are stressed the body will struggle to absorb
nutrients from food, so ideally wait until you are calmer before eating.’
Avoid eating when you're stressed - digestion is hindered and your body is
likely to store fat more readily
If you must eat either eat very small amounts or opt for foods like soup and
porridge which are easier for the body to breakdown. Always avoid raw food
when stressed as the body requires far more energy to break them down for
digestion.
SLICE YOUR FOOD
A recent study found people who sliced their food when eating consumed on
average 20 per cent fewer calories than those eating the same foods left whole.
They also rated sliced servings as 27 per cent larger than equal amounts of
complete foods meaning they put less onto their plates and cut back their
portion sizes.
‘By slicing the food you are taking more time to think and chew what you eat.’
Says Dr Glenville. ‘This makes you more likely to exercise greater portion
control and also enables your digestion to perform at its peak so you get
maximum nutrients from your meals.’
EAT LITTLE AND OFTEN
‘If you go for more than five hours without eating the body starts to think it’s
being starved and floods itself with the stress hormone cortisol to prepare for
what it thinks is a famine’ says James Duigan. ‘Plus when you do finally eat
you are more likely to overeat or pick at the wrong things because you are so
hungry.’
Kim Pearson agrees: ‘Studies have shown cortisol can often lead to use gaining
weight around our midriff. Eating regularly balances our insulin and prevents
peaks and troughs in the blood sugar so if you eat regularly you’re blood sugar
remains balanced and you are less likely to overeat or seek out sugary snacks.’
Try eating small, frequent, healthy meals throughout the day to prevent this
energy dip but don’t use this rule as an excuse to overeat, if you eat quality
meals and are not hungry in-between then go without.
Keep water drinking with meals to a minimum - it makes digestion more
difficult and can lead to bloating
COOK CAREFULLY - OR NOT AT ALL
‘Overcooking food can kill off or reduce the number of nutrients your meal
contains, and when we don’t get enough good nutrients we don’t feel satisfied
and soon start to get cravings,’ says James Duigan, who advises trying to make
sure at least half the food on your plate is raw.
‘If you have a sensitive digestive system and can’t cope with raw foods then
remember the basic rule that the less time you spend cooking, the more
nutrients will remain.
Steam, bake, blanch or grill vegetables and grill or bake meat or fish, and
avoid microwaving - studies have shown it can destroy up to 97 per cent of
antioxidants in vegetables.’
THINK BEFORE YOU DRINK
When you drink can be as important as what you drink. ‘Dehydration is very
stressful to the body,’ explains James Duigan.
‘Drink plenty of still filtered water throughout the day to prevent this, but
remember if you drink at mealtimes the liquid slows down digestion, diluting
the acid in your stomach meaning food and nutrients are less well absorbed.
This often results in uncomfortable fermentation, bloating and gas in the
stomach.’
To avoid this try to drink water 15 minutes before or after a meal, and if you
need to drink while you eat limit yourself to small sips only.
As an added bonus some research has found drinking water before a meal may
also help to take the edge of our appetites.
ALWAYS EAT PROTEIN WITH STARCHY CARBS
‘Eating protein with starchy carbohydrates like pasta, rice and bread actually
slows down the digestion of the carbohydrate, balancing your blood sugar and
lowering the speed at which it releases energy, meaning you feel fuller for
longer,’ explains Dr Glenville.
‘Eaten alone starchy carbs can cause a sharp rise in insulin which will dip
shortly afterwards leaving you hungry, and probably reaching for a quick
sugar fix.’
Add tuna to a jacket potato, beans to toast or oil, which has the same effect on
starchy carbs as protein, to pasta to balance out your meals.
James Duigan advises eating a few nuts every-time you eat fruit to slow down
the body’s absorption of sugar, meaning less reaches your waist.
Appendix 3
Drinking Water Proven to Help Weight Loss
Adding science to years of anecdotal claims, scientists find that dieters
who drink two cups of water before meals lose more weight.
THE GIST

Drinking two cups of water before all three meals helped dieters lose weight
and keep it off.

The findings only worked in people who were middle-aged and older, but
water might help younger dieters, too.

Americans get far too many calories in the form of sugar-filled beverages.
It's a popular dieting secret: Drink more water, and you'll shed more pounds.
Finally, science is adding weight to the practice.
After about three months, a new study found, obese dieters who drank two
cups of water before each meal lost 5 pounds more than a group of dieters who
didn't increase their water intake. A year later, the water-drinkers had also
kept more of the weight off.
The study included only middle-aged and older adults, but other studies
suggest that drinking water might help dieters of all ages, said Brenda Davy, a
nutrition researcher at Virginia Tech in Blacksburg. After years of folklore, she
added, this may be the first hard evidence that pounding water is viable
weight-loss strategy.
"It's this popular idea that, oh yeah, drink more water -- that's what you have
to do when you want to lose weight," said Davy, who presented her new
findings today at a meeting of the American Chemical Society in Boston. "It
seems to be logical, but it had never really been investigated."
Davy and colleagues reported one of their first findings in 2008 in the Journal
of the American Dietetic Association. That study found that older adults who
drank two cups of water half an hour before breakfast ate about 75 fewer
calories -- or 13 percent less -- than a comparable group who hadn't drunk
water before the meal. People in both groups were overweight or obese, and
all were allowed to eat as much of the food as they wanted.
To see if that behavior would lead to actual weight loss, the researchers started
by putting more than 40 overweight and obese adults on a diet. The dieters, all
between the ages of 55 and 75, were instructed to eat healthy meals that
totaled no more than 1,200 to 1,500 calories a day.
Half of the dieters were randomly assigned to drink a 16-ounce bottle of water
before all three meals. The others received water but were not given any
instructions about when or how to drink it.
Twelve weeks later, the water drinkers had lost an average of 15.5 pounds,
compared to an average 11-pound loss in the other group. That's a 44 percent
boost in weight loss, just from drinking water.
Davy's experiments have failed to find the same effect in younger adults,
possibly because the gastrointestinal tract empties more slowly as we age, so
water might lead to a longer-lasting feeling of fullness in older people.
But water might still work as a diet aid for younger people -- just in different
ways. One year-long study, for example, found that younger dieters who
reported drinking more than a liter of water a day lost a little more weight
than dieters who drank less water.
The reason could be physical. According to some research, water consumption
might spark the body to produce more heat, boosting metabolism and burning
more calories. Or, drinking more water might simply make people less likely
to drink a lot of high-calorie sugar-filled beverages, said Barry Popkin,
director of the Interdisciplinary Obesity Program at the University of North
Carolina, Chapel Hill.
In hundreds of studies, Popkn said, people eat just as much food no matter
how many calories they drink. And Americans are now drinking an average of
235 calories a day -- far more than ever before.
Davy's findings need to be repeated, Popkin added, before doctors can
confidently tell dieters that downing water will boost their efforts. But it can't
hurt to keep a water bottle nearby, especially if that helps you take in less
soda, juice, energy drinks and other caloric beverages.
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