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W Fa t B u r n i n g & W e ight Lo s s

Learn how metabolism affects weight loss and how to optimize it through proper nutrition, exercise, and lifestyle choices. Discover the keys to boosting your metabolism and burning calories efficiently for successful weight loss.

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W Fa t B u r n i n g & W e ight Lo s s

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  1. W FatBurning& WeightLoss Copyright2014 TheHealthCoachGroup All RightsReserved

  2. Nutrition Index Metabolism Ultra-MetabolismNutrientDensity PrimalBlueprintThrivePhilosophyRightRecipeSleep SurgicalWeightLossPortionControl ExerciseBreakfast MealReplacementsHypnosis Copyright2014 TheHealthCoachGroup All RightsReserved

  3. FatBurning& WeightLoss Metabolism Howdoesmetabolismaffectweightloss? • Metabolism:Convertingfoodtoenergy • Metabolismis theprocessbywhichyour bodyconvertswhat youeatanddrinkintoenergy.Duringthiscomplexbiochemicalprocess,caloriesinfoodandbeveragesarecombinedwithoxygen to • releasetheenergyyour bodyneedstofunction.Evenwhenyou'reatrest,your bodyneedsenergyforallits"hidden"functions,suchasbreathing,circulatingblood,adjustinghormonelevelsandgrowingandrepairingcells. • Thenumberofcaloriesyour bodyusestocarryoutthesebasicfunctionsis knownas your basalmetabolicrate,what youmightcallmetabolism. • Severalfactorsdetermineyourindividualbasalmetabolicrate: • Bodysizeandcomposition: • Thebodiesofpeople whoarelargerorhavemoremuscleburnmorecalories,evenatrest. • Sex: • Menusuallyhavelessbodyfatandmoremusclethanwomenofthesameageand weight.Thiswillresultinthemburningmorecalories. • Age: • Asyougetolder,theamountof muscletendstodecreaseandfataccountsformoreofyourweight,slowingdowncalorieburning. Copyright2014 TheHealthCoachGroup All RightsReserved MayoClinic

  4. FatBurning& WeightLoss Metabolism • Energyneedsfor your body's basicfunctionsstayfairlyconsistentandaren'teasilychanged.Yourbasalmetabolicrateaccountsforabout60to75% ofthecaloriesyouburnevery day. • Inadditionto your basalmetabolicrate,twootherfactorsdeterminehowmanycaloriesyour bodyburnseachday: • FoodProcessing: • Digesting,absorbing,transportingandstoringthefoodyou consumealsotakescalories.Thisaccountsforabout10percentofthecaloriesusedeachday. Forthemostpart,yourbody'senergyrequirementtoprocessfoodstaysrelativelysteadyandisn'teasilychanged. • PhysicalActivity: • Physicalactivityandexerciseaccountfortherestofthecaloriesyourbodyburnsupeachday.Physical activityis byfarthemostvariableofthefactorsthatdeterminehowmanycaloriesyou • burneachday. • Whileyoudon'thave muchcontrolover thespeedofyourmetabolism,you cancontrolhowmanycaloriesyouburnthroughyourlevelofphysicalactivity.The moreactiveyouare,themorecaloriesyouburn. Copyright2014 TheHealthCoachGroup All RightsReserved MayoClinic

  5. FatBurning& WeightLoss Metabolism BurnCalorieswithExercise Aerobics: Aerobicexerciseisthemostefficientway toburncaloriesandincludesactivitiessuchaswalking,bicyclingandswimming.As ageneralgoal,includeatleast30 minutesofphysical activityinyourdailyroutine. StrengthTraining: Strengthtrainingexercises,suchasweightliftingareimportantbecausetheyhelpcounteract musclelossassociatedwithaging.Sincemuscletissueburnsmorecaloriesthanfattissue,musclemassis akeyfactorinweight loss. Lifestyleactivities: Anyextra movementhelpsburncalories.Tryto walkandmovearoundafew minuteseachday.Takingthestairsmoreoftenandparkingfartheraway at thestorearesimple waystoburnmore calories.Evenactivitiessuchasgardening,washingyourcarandhouseworkburncaloriesandcontributeto weight loss. Copyright2014 TheHealthCoachGroup All RightsReserved MayoClinic

  6. FatBurning& WeightLoss Ultra-Metabolism • Ultra-Metabolism:Dr.Hyman • Thereare7keys to weight lossandall ofthemworktogethertoopenthedoorto vitality,goodhealthandsuccessfullong-termweight loss. • Controlyourappetiteandmetabolismbyunderstandinghowthebrain,gutandfatcellscommunicatewithoneanotherthroughhormonesandbrainmessengerchemicalscalledneuropeptidestodriveyoureatingbehavior. • Understandhowstressmakesyoufatandhowtoovercomeitseffects. • Controlinflammation,ahiddenforcebehindweight gainanddisease. • Preventcellular“rust,”whichinterfereswithmetabolismandcausesinflammation. • Learnhowtoturbochargeyourmetabolicenginetoturncaloriesintoenergymoreefficiently. • Makesureyourthyroid,themastermetabolismhormone,is workingoptimally. • Detoxifyyourliversoitwillproperlymetabolizesugarsandfatsandeliminatetoxinsandtoxicweight. Copyright2014 TheHealthCoachGroup All RightsReserved Mark Hyman,M.D.

  7. FatBurning& WeightLoss Ultra-Metabolism Ultra-Metabolism:Dr.Hyman TheUltra-Metabolismprescriptionhelpsyoucreatehealthandloseweight byputtingthesefragmentsofinformationintoacomprehensiveexplanationandpracticalstrategy. 1. ComposethePerfectMeals:Focusonthetypesoffoodyouconsumeandthewayyoubalancethevarious kindsoffoodyoueat. Eatrealfood–whole, freshfruits&vegetables,wild fish,wholegrains,grass-fedbeef,beans,unsaltednuts,seedsandlegumes. Eattherightfats–oliveoil,nuts,coconutoil andfishoil.Theseprovidesatisfying,slowlyabsorbedenergythatmakesyou fullfasterandkeepsyou feelingfulllonger. Balanceglycemic load–eatmorefiber,avoidallsugarsandHFC’s.Dietaryfiberslower glycemicload. Copyright2014 TheHealthCoachGroup All RightsReserved Mark Hyman,M.D.

  8. FatBurning& WeightLoss Ultra-Metabolism Ultra-Metabolism:Dr.Hyman Mealtimingandfrequency:Eatingregularmealsthroughoutthedayimproveyourchancesoflosingweightandreducemanyriskfactorsforheartdisease,diabetesandagingingeneral. Eat often-Ifyoueatinaregular,rhythmicpattern,atroughlythesametimeevery day, youwilleatless,burnmorefatandloweryourcholesterol&insulinlevels. Eatbreakfast- Eatinguponwakingbringsyourbloodsugarlevels backtonormal, kick-startsyourmetabolismandsetsyouuptobeonaneven metabolickeelfortherestoftheday. Don’teatjustbeforebed-Whenyouareasleep,allthehormoneand messengermoleculesthatcontrolyourmetabolismpromotehealing,repairandgrowth. Controlappetite:Avoidallprocessedfoods,refinedfloursandgrainsandenjoywhole,fresh,healthyfoods. Hormonalbalance:Useherbssuchasginseng,greentea,fenugreekandcinnamonto balancehormonesandcontrolappetite. Copyright2014 TheHealthCoachGroup All RightsReserved Mark Hyman,M.D.

  9. FatBurning& WeightLoss Ultra-Metabolism Ultra-Metabolism:Dr.Hyman Supplements:Usesupplementstoaidinappetitecontrol. Alpha-lipoicacid,apowerfulantioxidantthatimprovesglucosemetabolism.Gamma-linolenicacid(GLA),foundineveningprimroseoil. PGX(PolyGlycopleX)orkonjacrootfiber,specialfibersthatabsorbsugarandfatinthegut. Testing:Ifnoneoftheaboveworks foryou, considertestingtofindthecausesforout-of-controlappetite.TestsmayincludeInsulinandGlucoseToleranceTestandTriglycerideandHDLLevelTests. Copyright2014 TheHealthCoachGroup All RightsReserved Mark Hyman,M.D.

  10. FatBurning& WeightLoss NutrientDensity NutritarianDiet:Dr. Fuhrman Thekeytothisdietis asimpleformula:H= N/ C (Health= Nutrients/Calories) Your healthis predictedby your nutrientintakedividedbyyourintakeofcalories.Inotherwords, youmusteatadietrichinnutrientsandfiber,withavery low percentageoffoodsthatarenotnutrient-andfiber-dense.Itisthesameformulathatwillenableyour bodytoachieveslimness. SixWeekPlanforWeightLoss RawVegetables–Eatinunlimitedquantities.Sincetheyhaveanegativecaloriceffect,themoreyoueat,themoreyoulose.Raw foodsalsohaveafastertransittimethroughthe digestivetractandresultinalower glucoseresponseandencouragemore weight lossthantheircookedcounterparts.Goal=1lb.daily. CookedVegetables–Eatasmanysteamedorcookedgreenvegetablesasyoucan.Cooked non-greennutrient-densevegetablessuchas eggplant,mushrooms,peppers,onions,tomatoes,carrotsandcauliflowerareunlimitedas well. Goal=1lb. daily. Copyright2014 TheHealthCoachGroup All RightsReserved JoelFuhrman

  11. FatBurning& WeightLoss NutrientDensity • Beans& Legumes–Theyareamongtheworld’s mostperfectfoods.Theystabilizebloodsugar,bluntthedesireforsweetsandpreventmid-afternooncravings.Beansarethebestfoodsourceofresistantstarch.Goal=1cupdaily. • Resistantstarchaidsinweight lossanddigestivehealth,helpspreventconstipation,helpsmaintainbloodsugarlevels,reducesriskofdiabetes,heartdiseaseandcoloncancer. • FreshFruit–Eat atleast4freshfruitsdaily, butnofruitjuice.Fruitjuiceallowsyoutoquicklyconsumethreetimesthecalorieswithoutthefibertoregulateabsorption.Frozenfruitispermissible,butavoidcannedfruitbecauseitis notasnutritious.Ifyouneedtousecannedfruitasacondiment(mandarinoranges,pineapple),makesureitis unsweetened.Driedfruitsshouldbeusedonlyinvery smallamountsforsweetening. • StarchyVegetables&WholeGrains–Thesearegroupedtogetherbecauseeithercanbetheculpritforthosewhohavedifficultylosingweight.Whilewholesomehigh-carbohydratefoodsareavaluableadditiontoadisease-preventiondiet, theyaremorecaloricallydensethanthenon-starchyvegetables.Limitedto1servingdaily. • Forthosewhowant toloseweight morerapidly,andthosewhohavedifficultylosingweight nomatterwhat theydomaywanttorestrictthesefoodsaltogether,atleastuntiltheyhavearrivedattheirtargetweight. Copyright2014 TheHealthCoachGroup All RightsReserved JoelFuhrman

  12. FatBurning& WeightLoss NutrientDensity Nuts&Seeds–Nutsandseedscontain150to200caloriesperounce.Eatingasmallamount,oneounceorless,eachday, however, addsvaluablenutrientsandhealthyunprocessedfats.Nutsandseedsareidealinsaladdressings,particularlywhenblendedwithfruitsandspicesorvegetablejuice.Alwayseatnutsandseedsrawbecausetheroastingprocessalterstheirbeneficialfats. Spices,Herbs& Condiments–Useallspicesandherbs,exceptforsalt.Whenusingcondiments,alittlemustardis okay,butpickledfoodscontaintoomuchsaltandshouldbeavoided.Ifyoulovetouseketchuportomatosauce,youmayfindalower-calorie,unsweetenedketchupatthehealth-foodstoreandatomatosaucemadewithnooil.Betteryet, makeyourowntomatosaucewithonionandgarlicbutnooilorsalt. Copyright2014 TheHealthCoachGroup All RightsReserved JoelFuhrman

  13. FatBurning& WeightLoss NutrientDensity LifePlan: Losingweight willdo younogoodunlessyoukeepitoff.Whenyouadoptanutritariandietstyleasalongevityplan,slimnesswillbeaby-productofyour newcommitmenttoexcellenthealth.Once theSix WeekPlanis over,youwillmoveontotheLifePlan,whichoffersmorechoices.For longevityand weightloss,theLifePlandietshouldaimtobe madeupofatleast90%unrefinedplantfoods. Vegetables:halfrawandhalfcooked=30-60%ofcaloriesFruits:10-40%ofcalories Beans&Legumes:10-40%ofcaloriesSeeds&Nuts:10-40%of calories WholeGrains&Potatoes:20%orlessofcalories Poultry,Eggs,Oil,Fish& FatFreeDairy:Lessthan10%ofcaloriesBeef,Sweets,Cheese&ProcessedFoods:Rarely Thisprogramisnotforeverybody,becauseaddedtothedesiretolose weight mustbethewillingnesstomakeacommitmenttoachievewellness.Oncethatcommitmentis made,however,thereneednotbeanyfailures;withpropersupportandthis program,everyonecansucceed. Copyright2014 TheHealthCoachGroup All RightsReserved JoelFuhrman

  14. FatBurning& WeightLoss Primal Blueprint PrimalBlueprint:MarkSisson Anevolution-based,high-performancestrategy. Weall possessa DNA“recipe”tobuildahealthyhuman.TheKEYis switchinggenesonoroff basedonsignalswegive them.Thebiologicallyappropriatecluesareallfoundinhumanevolution. Ifwe followthehumandiet,from100,000generations,healthyfats&proteinsfromanimals;nosugar,grainsandlegumes,noschedule… Theresults:lean,strong,fit,healthy,fertile,disease-freepeople withlonglifespans. GreatestStrategy:Recognizethatfatis ourpreferredfuelsource.Becomefatandketoadapted.Basethedietonadequateproteinandhealthyfats.Grainsaretotallyunnecessary!Usecarbsasan“elective”fuel,becauseyoudon’tneedmuchatall. Key Concept:Controlinsulin(afatstoragehormone).Highlevels ofinsulinlocksfatsintocellsanddoesn’tallowustoaccessit.Ifinsulinisundercontrol,we canbecomeafatburningbeast. Goals:Burnoffstoredbodyfat,buildorpreservemuscle,increaseenergy,improve strengthandpower. Copyright2014 TheHealthCoachGroup All RightsReserved http://www.primalblueprint.com/ 14

  15. FatBurning& WeightLoss Primal Blueprint • PrimalBlueprintPyramid • Meat,Fish,FowlandEggs–bulkofdietarycalories,emphasizepastured,grass-fed,organicandwild • Saturatedfatforenergy,satiety,cell&hormonefunction • Proteinforbuildingblocksandleanmass • Vegetables–organicand/orlocallygrown.Bulkofmeal emphasisandnutrients. • BestFats–macadamianuts,avocado,coconutoil,animalfatandlocalextra-virginoliveoil. • Moderationfoods: • Fruit–locallygrown,inseason,highantioxidant(berries). • OtherNuts/Seeds–greatsnackoption. • HighFatDairy–raw,fermentedor unpasteurized. • StarchyTuber,WildRice–athlete’soption. • SensibleIndulgences:darkchocolateandred wine. • Supplements:multi,omega-3,vitamin D, probiotics,protein/mealpowder. NoGrainsandNo ProcessedFoods! http://www.primalblueprint.com/ Copyright2014 TheHealthCoachGroup All RightsReserved 15

  16. FatBurning& WeightLoss Primal Blueprint • PrimalBlueprint:MarkSissonCarbohydrateIntake: • Carbohydrateintakeis oftenthedecisivefactorinweight losssuccessandpreventionof • widespreadhealthproblemslike MetabolicSyndrome,obesityandtype2diabetes.Theseaveragedailyintakelevels assumethatyouarealsogettingsufficientproteinandhealthyfats,andaredoingsomeamountofprimalexercise.Therangesineachzoneaccountforindividualmetabolicdifferences. • 0-50gramsperday: KetosisandI.F.(IntermittentFasting)zone.ExcellentcatalystforrapidfatlossthroughI.F.Not recommendedforprolongedperiods(exceptinmedicallysupervisedprogramsforobeseorType2diabetics)duetounnecessarydeprivationofplantfoods. • 50-100gramsperday: Sweet spotforweight loss.Steadilydropexcessbodyfatby • minimizinginsulinproduction.Enables1-2poundsper week offatlosswith satisfying,minimallyrestrictivemeals. Copyright2014 TheHealthCoachGroup All RightsReserved http://www.primalblueprint.com/

  17. FatBurning& WeightLoss Primal Blueprint • CarbohydrateIntake: • 100-150gramsperday: Primalmaintenancezone.Onceyou’vearrivedat yourgoaloridealbodycomposition,youcanmaintainit quiteeasilyherewhileenjoyingabundantvegetables, • fruitsandotherprimalfoods. • 150-300gramsperday: Insidiousweight gainzone.Mosthealthconsciouseatersandunsuccessfuldietersenduphere,duetofrequentintakeofsugarandgrainproducts(breads, • pastas,cereals,rice,potatoesandevenwholegrains).Despitetryingto“dotherightthing”(minimizefat,cutcalories),peoplecanstillgainanaverageof 1.5poundsoffatevery yearfordecades. • 300+gramsperday: DangerzoneofaverageAmericandiet.Allbutthemostextremeexerciserswilltendtoproduceexcessiveinsulinandstoreexcessivefatovertheyears atthis intakelevel. Increasesriskforobesity,MetabolicSyndromeandType2diabetes. Copyright2014 TheHealthCoachGroup All RightsReserved http://www.primalblueprint.com/

  18. FatBurning& WeightLoss Thrive Philosophy ThrivePhilosophy:BrendanBrazier Fourelementsoftheoverall plant-based,wholefoodnutritionalphilosophy: 1. NetEnergyGain= Energyremainingoncedigestiveenergyhas beenspent Highlyprocessed,refined,denaturedfoodrequiresthatsignificantlymoredigestiveenergybespenttobreakitdownintheprocessoftransferringitscaloricenergytous.However, high- net-gainfoodsdeliver usenergyby way ofconservationasopposedtoconsumption.This leadsyou toshifttheprimecarbohydratesourcesfromprocessedandrefinedcarbs,suchaspastaandbread,tofruitandpseudograins.Botharepackedwith carbohydrateintheformofeasilyassimilatedcarbs,considerablyeasiertodigestthanrefinedgrainflour.Andbothprovideahighermicronutrientlevel thantheseprocessed,refinedcarbsources. Copyright2014 TheHealthCoachGroup All RightsReserved http://www.brendanbrazier.com/

  19. FatBurning& WeightLoss Thrive Philosophy 2. ChooseAlkaline-FormingFoods Themeasureofacidityor alkalinityis calledpH. MaintainingabalancedpHwithinthebodyisanimportantpartof achievingandsustainingpeakhealth.IfourpH drops,ourbodybecomes tooacidic,adverselyaffectinghealthatthecellularlevel. People withlowpHarepronetomanyailmentsincludingthedevelopmentofkidneystones,lossof bonemass,andreductionofgrowthhormone(resultinginlossofleanmusclemassandincreaseinbodyfatproduction)andalsofatigue.Mostprescriptiondrugs,artificialsweetenersandsyntheticvitaminandmineralsupplementsareextremelyacid-forming. Prevention:consumemorealkaline-formingfoodsandfeweracid-formingones.Mineralsareexceptionallyalkaline-forming,sofoodswithagreaterconcentrationof micronutrients,greaternutrientdensity,willinherentlyhaveagreateralkaline-formingeffect. ChlorophyllcontentsignificantlyraisesthepHoffoodandinturn,thebody. Itis prizedforitsabilitytocleanseourbloodby helpingremovetoxinsdepositedfromdietaryandenvironmentalsources.Chlorophyllis linkedtothebody’s productionofredbloodcells,makingdailyconsumptionofchlorophyll-richfoodsimportantforensuringthebody’sconstantcellregenerationandforimprovingoxygen transportinthebody andtherefore,energylevels.By optimizingthebody’sregenerationofbloodcells,chlorophyllalsocontributestopeakathleticperformance. Copyright2014 TheHealthCoachGroup All RightsReserved http://www.brendanbrazier.com/

  20. FatBurning& WeightLoss Thrive Philosophy 3. EliminateBiologicalDebt:=Acquireenergythroughnourishment,notstimulationTherearetwotypesof energy:oneobtainedfromstimulation,theotherfromnourishment.Stimulationis short-termenergyandsimplytreatsthesymptomof fatigue.Beingwellnourished,incontrast,eliminatestheneedforstimulation,becauseasteadysupplyofenergy is availabletothosewhosenutritionalneedshavebeenmet.Ineffect,soundnutritionis apreemptivestrikeagainstfatigueandtheensuingdesireforstimulants.Withnutrient-densewholefoodasthefoundationofyourdiet,there’snoneedtoevergetintobiologicaldebt. Whenweusenutrient-densewholefoodas oursourceofenergy,ratherthanfleetingpick-me-ups,ouradrenalswillnotbestimulatedandsimultaneously,oursustainableenergylevelwill risebecauseoftheacquirednutrients.Energyderivedfromgoodnutrition,cost-freeenergy,doesnottakeatollontheadrenalglandsandsodoesn’tneedtobestokedwith stimulatingsubstances.Infact,onecharacteristicofwellnessis areadysupplyofnaturalenergythatdoesn’trelyonadrenalstimulation.People whoaretrulywellhaveboundlessenergywithnoneedforstimulants,suchascaffeineorrefinedsugar. Copyright2014 TheHealthCoachGroup All RightsReserved http://www.brendanbrazier.com/

  21. FatBurning& WeightLoss Thrive Philosophy 4. AvoidCommonAllergens Wheat,gluten(in wheat),corn,soyanddairyarethemostcommoncausesofcommonallergens,suchasmildnasalcongestion,headache,mentalfogandsensitivitiestocertain foods. Ifyou suspectyoumayhaveafoodsensitivity, tryeliminatingthecommonallergens,processedcorn,wheat/gluten,dairyproducts,andsoyfromyourdiet.Testbyremovingonefoodatatimeforaperiodof10days sothatyou canisolateyourreactions.Ifyour symptomssubsidewhenyouareoffthefood,then youwillknowthatit causesyouproblemsandyou’dbebetteroffremovingit fromyour diet.Ifyoudon’tnoticeachangewhenyougooffafood,thenyou cancarryoneatingit. Copyright2014 TheHealthCoachGroup All RightsReserved http://www.brendanbrazier.com/

  22. FatBurning& WeightLoss RightRecipe The RightRecipe:BillPhillips TherearefourprimaryingredientstoTheRightRecipe:theRightFoods,theRightAmounts,theRightCombosandtheRightTimes.Whenyou combinethesefouringredients,youabsolutely, positivelywillhave theRight Recipetofeedyour bodyinabalanced,healthy,satisfyinganddeliciousway. You'llbeabletogainenergy,buildstrength,lookandfeelyounger andreducebodyfat. Copyright2014 TheHealthCoachGroup All RightsReserved Transformation.com

  23. FatBurning& WeightLoss RightRecipe • RightFoods • Thebestfoodsofferthemostnutrientspercalories.Thetechnicaltermfortheserightfoodsis"nutrientrichandcaloriecompact."Thatistheoppositeof"emptycalories"or"wrongfoods," • which meanstheycontaincaloriesbutlittlenutrition. • Protein–Proteinis neededfortheaminoacids,whicharethebasicbuildingblocksofmuscle.Also,proteinsupportsyourmetabolism,helpsstabilizeenergylevels throughits • effectoninsulinandbloodsugarandsatisfiesyourappetite.Proteinrichfoodsinclude:chickenbreast,turkeybreast,leanbeef,swordfish,orangeroughy,salmon,tuna,crab,lobster,shrimp,leangroundbeef,buffalo,eggs,cottagecheese,low-fatcheese,nutritionshakesandproteinpowder. • Carbohydrates–Carbohydratesareasourceofimmediateenergyforallofyourbody'strillionsofcells.Carbohydratesalsocausethereleaseofinsulin,apowerfulhormone • neededtohelpaminoacidsentercells.Inthatway,carbohydratesandproteinworktogether,whichis oneofthemanyreasonsIhaveincludedbothinevery meal.Qualitycarbohydratesinclude:brownrice,oatmeal,potatoes,yams,pasta,barley, apples,berries,oranges,wholegrainbreadsandpitas. Copyright2014 TheHealthCoachGroup All RightsReserved Transformation.com

  24. FatBurning& WeightLoss RightRecipe • RightFoods • EssentialFats–Essentialfatfortifiesandnourishesthe75trillioncellswithinourbodies,increasesthemetabolismof storedbodyfatanddecreasesfatproduction. • Healthyfoodswithessentialfatsinclude:salmon,tuna,halibut,otherhigh-oilfish,canolaoil,oliveoil,saffloweroil,spinach,kaleandotherdarkleafyvegetables. • Vitamins&Minerals–Vitaminsandmineralscontributetogoodhealth,musclegrowth, • andproperfatburningbyregulatingthemetabolismandassistingthebiochemicalprocessesthatreleaseandrechargeenergyfromthefoodyoueat. • FatsolublevitaminsincludeA, D, EandK. Becausethesevitaminshaveanaffinityfor • fat,theycanbestoredinbothadipose(fat)tissueandintheliver, extendingtheireffectivelifespaninthebodyandstronglydecreasingthechanceofdevelopingdeficiencies.Watersolublevitamins includeall oftheBvitaminsand vitaminC;theyaren'tstoredinthebodyformorethanafewhours,sodailyintakeis a must. • Mineralsareinorganicinnature,meaningtheyarenotproducedby plantsor animals,buttheycanbefoundinplant-or animal-basedfoods.Forexample,thereis ironinredmeat, • calciumin milk andpotassiuminbananas.Mineralsareessentialfornervecellcommunication,flexing muscles,fluidbalanceandenergyproduction.Manymineralsalsoserveas buildingblocksforbodytissues,suchascalciumandphosphorusfor bones. Transformation.com Copyright2014 TheHealthCoachGroup All RightsReserved 24

  25. FatBurning& WeightLoss RightRecipe • RightFoods • Water–Alllivingthingsrelyonwatertothrive,youandIincluded.Waterhelpsproduceenergy,detoxifyourbodies,regulatebodytemperature,buildnewcellsandlubricate • joints,amongthousandsofotherfunctions.Wegenerallyloseabout10cupsofwaterperday. Unfortunately,researchshows thatmostAmericansdon'tdrinknearlythatmuch. • Consequently,manypeopleare walkingaroundinachronicstateof dehydration,which • canimpairbothmentalandphysicalfunctions.Waterlosscancauseheadaches,lossofenergy,muscleweaknessandirritability.Waterlossof justsevenpercentcanbefatal. Copyright2014 TheHealthCoachGroup All RightsReserved Transformation.com

  26. FatBurning& WeightLoss RightRecipe • RightAmounts • Gainanunderstandingof theimportanceofportions.Eatingtoolittleorovereatingtherightorwrongfoodsinonemeal willthrowyourenergyoffforhourslaterintheday. • Aportionis anamountofrightproteinroughlyequaltothesizeofthepalmofyourhand.Forexample,achickenbreastaboutthesizeofthepalmofyourhandis aproperportionofchickenforyou. • Aportionof arightcarbohydrateis anamountroughlyequaltothesizeofyourclenchedfist.Forexample,abakedpotatoaboutthatsizeistherightamountforyou. • Therightamountof aservingofvegetablesisapproximatelywhat youmightimagineyou • canholdinthecuppedpalmof your hand.Forexample,aportionofsteamedbroccolicouldbealittleoralot,dependingonyour appetite,really. Withvegetables,youdon'thavetolimityourselftoacertainamount,and you certainlydon'thavetoforcefeedyourselfacertainservingsize. Copyright2014 TheHealthCoachGroup All RightsReserved Transformation.com

  27. FatBurning& WeightLoss RightRecipe 3. RightCombos Eatingtherightcombinationsis assimpleasincludingaportionofproteinandaportionofcarbohydratesineverymeal.Atleasttwoofyour dailymealsshouldalsoincludeaportionof vegetables.Combiningtherightfoodsintherightamountsnotonlycalmsyourcravings,buthelpsfeed yourmusclesby providingboththeaminoacidsfromprotein,along withcarbohydrates,whichhelp"shuttle"thatproteinintocells. Copyright2014 TheHealthCoachGroup All RightsReserved Transformation.com

  28. FatBurning& WeightLoss RightRecipe 4. RightTimes TheRightTimesmeanseatingtherightway,sixtimesaday. Eatingsixmealsadaycreatesa"metabolicenvironment"thatsupportsyour energyandmusclemetabolism,whilehelpingyou burnbodyfatandallowingyouto maintainlean muscle.Remember,musclenotonlyhelpsyoulookleanerbutalsomakesyourbodymoremetabolicallyactive.Muscleburnscaloriesevenwhenyouarejustsittingthere.Fatdoesnot. Whenyoueatmealseveryfewhours,you'llhave moreenergyandlesshungerandcravingsaswasdemonstratedinastudywhereitwasshownthatpeoplewhoatetwolargemealsaday, given thesamefoodchoicesasthoseeatingsixmealsaday,consumedanaverageof27% morefood. The RightRecipeSummarized:Whatit reallyall boilsdownto:Whenyoueattherightfoods,intherightamounts,intherightcombos,attherighttimes,you simplycannotgowrong! Copyright2014 TheHealthCoachGroup All RightsReserved Transformation.com

  29. FatBurning& WeightLoss Sleep • Sleep&BodyWeight • Researchersspeculatethatthereareseveral waysthatchronicsleepdeprivationmightleadtoweight gain,eitherbyincreasinghowmuchfoodpeopleeatordecreasingtheenergythatthey • burn. • Sleepdeprivationcouldincreaseenergyintakeby: • Increasinghunger:Sleepdeprivationmayalterthehormonesthatcontrolhunger.Onesmallstudy,forexample,foundthatyoungmenwhoweredeprivedofsleephadhigherlevelsoftheappetite-stimulatinghormoneghrelinandlowerlevels ofthesatiety-inducinghormoneleptin,withacorrespondingincreaseinhungerandappetite,especiallyforfoodsrichinfatandcarbohydrates. • Givingpeoplemoretimetoeat:Peoplewhosleeplesseachnightmayeatmorethan • peoplewhogetafullnight’ssleepsimplybecausetheyhavemore wakingtimeavailable.Recently,asmalllaboratorystudyfoundthatpeople whoweredeprivedofsleepandsurroundedbytastysnackstendedtosnackmore,especiallyduringtheextrahourstheywereawakeatnight—thanwhentheyhadadequatesleep. Copyright2014 TheHealthCoachGroup All RightsReserved http://www.hsph.harvard.edu/obesity- prevention-source/obesity-causes/sleep- and-obesity/

  30. FatBurning& WeightLoss Sleep • Promptingpeopletochooselesshealthydiets:Observationalstudieshavenotseenaconsistentlink betweensleepandfoodchoices. ButonestudyofJapaneseworkersdidfindthatworkerswhosleptfewerthansixhoursanightweremorelikelytoeatout,haveirregularmealpatterns,andsnackthanthosewhosleptmorethansixhours. • Sleepdeprivationcoulddecreaseenergyexpenditureby: • Decreasingphysicalactivity:Peoplewhodon’tgetenoughsleeparemoretiredduringthedayandasaresultmaycurbtheirphysicalactivity.Somestudieshavefoundthat • sleep-deprivedpeopletendtospendmoretime watchingTV, lesstimeplayingorganized • sportsandlesstimebeingphysicallyactivethanpeoplewhogetenoughsleep.ButthesedifferencesinphysicalactivityorTVviewingarenotlargeenoughtoexplaintheassociationbetweensleepand weight. • Loweringbodytemperature:Inlaboratoryexperiments,peoplewhoaresleep-deprivedtendtoseeadropintheirbodytemperatures.Thisdrop,inturn,mayleadtodecreasedenergyexpenditure.Yet arecentstudydidnotfindanylinkbetweensleepdurationandtotalenergyexpenditure. Copyright2014 TheHealthCoachGroup All RightsReserved http://www.hsph.harvard.edu/obesity- prevention-source/obesity-causes/sleep- and-obesity/

  31. FatBurning& WeightLoss Sleep The BottomLine:Sleepisa promisingtargetfor obesityprevention Thereis convincingevidencethatgettingalessthanideal amountofsleepis anindependentandstrongriskfactorforobesity,ininfantsandchildrenaswellasinadults.Mostoftheresearchthus far,however,hasconsistedofobservationalstudiesandit remainstobeseen whetherteachingchildrenoradultshowtogetabetternight’ssleepcanlower theirriskofobesityorhelpthemloseweight.Randomizedclinicaltrialsthatarecurrentlyunderwaymaysoonprovide moreanswers. Someresearchershave cautionedagainstbeingtooquicktopromotesleepasananswertotheobesityepidemic,given theshortcomingsof theresearchconductedto date.Yetfromapublichealthperspective,thereis littleriskinencouraginghealthysleepthroughlifestylechanges,suchassettingaconsistentbedtime,limitingcaffeinelateintheday,andcurtailinghigh-techdistractionsinthebedroom.Goodsleephabitshaveotherbenefits,too,likeboostingalertnessatschoolor work, improvingmood,andenhancingoverall qualityoflife.That’sallthemorereasontoputalongnight’ssleepontheshortlistforobesityprevention. Copyright2014 TheHealthCoachGroup All RightsReserved http://www.hsph.harvard.edu/obesity- prevention-source/obesity-causes/sleep- and-obesity/

  32. FatBurning& WeightLoss Surgical Weight Loss Gastricbypassandotherweight-losssurgeriesmakechangesto your digestivesystemtohelpyoulose weightby limitinghowmuch you caneat,byreducingtheabsorptionofnutrients,or both.Gastricbypassandotherweight-losssurgeriesaredone whendietandexercisehaven'tworkedorwhenyouhave serioushealthproblemsbecauseofyourweight. Therearemanytypes ofweight-losssurgery,knowncollectivelyasbariatricsurgery.Gastricbypassis oneofthemostcommontypes ofbariatricsurgeryintheUnitedStates.Manysurgeonsprefergastricbypasssurgerybecauseit generallyhasfewercomplicationsthandoother weight-losssurgeries. Still,allformsofweight-losssurgery,includinggastricbypass,aremajorproceduresthatcanposeseriousrisksandsideeffects.Also,youmustmakepermanenthealthychangesto your dietandgetregularexercisetohelpensurethelong-termsuccessofbariatricsurgery. Gastricbypassisn'tforeveryone.Youmayneedto meetcertainmedicalguidelinestoqualifyandmayhavetoundergoanextensivescreeningprocess.You mustbe willing tomakepermanentchangestoleadahealthierlifestyle.Youmayberequiredtoparticipateinlong-termfollow-upplansthatincludemonitoringyour nutrition,lifestyleandbehaviorandmedicalconditions. Copyright2014 TheHealthCoachGroup All RightsReserved MayoClinic

  33. FatBurning& WeightLoss PortionControl Portioncontrolis animportantconceptwhenyou'retryingtolose weightandkeepitoff.Butyoudon'tneedtomemorizeafoodlistorcarryaroundmeasuringcupstogetabetterhandleonservingsizes.Instead,usecommonvisualcuestoremindyourselfofappropriateservingsizes. Forexample,a mediumpepperis aboutthesizeofabaseballandequalsone vegetableserving.Whilenotallfoodsperfectlymatchvisualcues,thismethodcanhelp youbetterjudgeservingsizesandpracticeportioncontrol,which mayhelp withweightloss. Ifyou thinktheservingsseemsmall,don'tpanic.Rememberthatyoucaneatmultipleservingsevery dayfromeachfoodgroup. Fruits:Onesmallappleoronesmallorangeis aboutthesamesizeasatennisball andequalsonefruitserving(about60calories). Vegetables:Half acupofcookedcarrotsis aboutthesameashalfabaseballandequalsonevegetableserving(about25calories).You caneatevenmorerawleafyvegetables.Two cupsofspinach,abouttwobaseballsareabout25calories. Copyright2014 TheHealthCoachGroup All RightsReserved MayoClinic

  34. FatBurning& WeightLoss PortionControl Carbohydrates:Halfacupofwhole-graincookedpastais aboutthesamesizeasahockeypuckandequalsonecarbohydrateserving(about70calories).Ifpastaisn'tyourthing,picturebrown riceinstead.You canhave1/3cupofcookedbrownricefor70calories. Protein/Dairy:Oneandahalfto2ouncesoflow-fathardcheddarcheeseareaboutthesamesizeasthreetofourdiceandequaloneprotein/dairyserving(about110calories). Protein/Meat:A2.5-ouncepieceofcookedskinlesschickenisaboutthesamesizeastwo-thirdsofadeckofcardsandequalsoneprotein/meatserving(about110calories).Thesameis truefora 2-ouncepattyof cookedleanmincemeat,whichequalsoneserving(about110calories). Fats:Two teaspoonsofregularmayonnaiseareaboutthesamesizeastwodiceandequalonefatserving(about45calories). PullingitallTogether Itmaytakesomepracticetobecomeabetterjudgeofservingsizesandportions,especiallyasyouputentiremealstogether.The moreyoupracticevisualizingthecues,themorecontrolyou'llhaveoverportionsizes.Controllingportionsizesalsomeanscontrollingcaloriesandthat'skeytoachieving yourweight-lossgoals. Copyright2014 TheHealthCoachGroup All RightsReserved MayoClinic

  35. FatBurning& WeightLoss Exercise Beingactiveisanimportantpartofanyweight-lossorweight-maintenanceprogram.Whenyou'reactive,your bodyusesmoreenergy(calories).Whenyouburnmorecaloriesthanyou consume,youlose weight. Because3,500caloriesequalsabout1pound(0.45kilogram)offat,youneedtoburn3,500caloriesmorethan youtakeintolose1pound.Soifyou cut500caloriesfromyour dieteachday,you'dloseabout1poundaweek (500caloriesx 7days =3,500calories).Becauseofchangesthatoccurinthebodyovertime,however, caloriesmayneedtobedecreasedfurthertocontinueweight loss. Whilediethasastrongereffectonweight lossthanphysical activitydoes,physicalactivity, includingexercise,hasastrongereffectinpreventingweight gainandmaintainingweight loss. Copyright2014 TheHealthCoachGroup All RightsReserved MayoClinic

  36. FatBurning& WeightLoss Exercise Formosthealthyadults,theDepartmentofHealthandHumanServicesrecommendstheseexerciseguidelines: Aerobic Activity:Getatleast150minutesaweek ofmoderateaerobicactivityor75 minutesaweek ofvigorousaerobicactivity. However, toeffectivelyloseormaintainweight,somepeoplemayneedupto300minutesaweek ofmoderatephysicalactivity.Youalsocandoacombinationofmoderateand vigorousactivity.Theguidelinessuggestthatyou spreadoutthisexerciseduringthecourseofaweek, andsessionsofactivityshouldbeatleast10 minutesinduration. StrengthTraining:Dostrengthtrainingexercisesatleasttwiceaweek. Nospecificamountoftimeforeachstrengthtrainingsessionis includedintheguidelines.Moderateaerobicexercise includessuchactivitiesasbriskwalking,swimmingandmowing thelawn. Vigorousaerobicexerciseincludessuchactivitiesas runningandaerobicdancing.Strengthtrainingcanincludeuseofweight machines,or activitiessuchasrockclimbingorheavy gardening. Copyright2014 TheHealthCoachGroup All RightsReserved MayoClinic

  37. FatBurning& WeightLoss Exercise As ageneralgoal,aimforatleast30minutesofphysicalactivityevery day.This chartshows theestimatednumberof caloriesburnedwhiledoingvarious exercisesforonehour.Specificcalorieexpendituresvary widely dependingontheexercise,intensityleveland yourindividualsituation. Activity(1-hourduration) Weightofpersonandcaloriesburned Copyright2014 TheHealthCoachGroup All RightsReserved MayoClinic

  38. FatBurning& WeightLoss Exercise Activity(1-hourduration) Weightofpersonandcaloriesburned Copyright2014 TheHealthCoachGroup All RightsReserved MayoClinic

  39. FatBurning& WeightLoss Breakfast • BreakfastandWeightLoss: • Herearesomeofthe waysthatregularlyeatingahealthybreakfastmayhelp youloseexcessweight andmaintainyourweight loss: • ReducedHunger:Eatingbreakfastmayreduceyourhungerlaterintheday, whichmaymake it easiertoavoidovereating.Whenyouskipbreakfast,youmayfeelravenouslaterandbetemptedtoreachforaquickfix. Inaddition,theprolongedfastingthatoccurswhenyouskipbreakfastcanincreaseyour body's insulinresponse,whichinturnincreasesfatstorageandweight gain.Infact,skippingbreakfastactuallyincreasesyourriskof obesity. • HealthyChoices:Eatingbreakfastmaygetyouontracktomakehealthychoicesallday. • Whenyoueatbreakfast,you tendtoeatahealthieroverall diet,onethatis morenutritiousandlowerinfat.Whenyouskipbreakfast,you'remorelikelytoskipfruitsand vegetablesthe restoftheday, too. • MoreEnergy:Eatingbreakfastmaygiveyouenergy,increasingyourphysicalactivityduringtheday.Ahealthybreakfastrefuelsyour bodyandreplenishestheglycogenstoresthatsupplyyourmuscleswithimmediateenergy.Skippingbreakfastisassociatedwithdecreasedphysicalactivity. • Ifyou skipbreakfast,whetheryou'retryingtosave timeorcutcalories,youmaywant to reconsider,especiallyifyou'retryingtocontroCloypoyurigrhwte20ig1h4t. MayoClinic TheHealthCoachGroup All RightsReserved 39

  40. FatBurning& WeightLoss Hypnosis • Hypnosisfor WeightLoss: • How:Hypnosiscanaidinweight lossbyhelpingtomotivatethemindtomakethosehealthierchangesmoreeasilyandmoreconsistently. • Sessions:Hypnosis forweight losstendstobemoreintensivebecauseevery timeweeatweredealingwithalldifferentissues.Weightlossclientswouldusuallyhavebetween5-15sessionsoveraperiodof6-8months. • Safety:Therearenosideeffectsof hypnosis.Harvarddidastudyonwhetherornotsomeonecanbegivensuggestionsthatarenotsafeforthem,andtheycametothe“ObserverEffect,”whichis ifyoutrytogivesomeoneasuggestionthatis outsidetheirmoralcodeorif isinsomeway unsafe,theirconsciousmindwillwakethemup. • SuccessRate:Researchersanalyzed18studiescomparingacognitivebehavioraltherapysuchasrelaxationtraining,guidedimagery,selfmonitoring,orgoalsettingwiththesame • therapysupplementedby hypnosis.Those whoreceivedthehypnosislostmore weight than90percentofthosenotreceivinghypnosisandmaintainedtheweight losstwoyears aftertreatmentended. • Suggestions:Findsomeonewhois properlycertified,well-qualified,eithercertifiedthroughhypnosos.eduoroneoftheotherlargerorganizationsinthecountryandgotoafirstsession,evenif youareskepticalandwaitaweek ortwotoseeifthereareanychanges.Theproofof hypnosisisinthechangesthatoccur. Copyright2014 ChelHamilton– Master Hypnotist TheHealthCoachGroup All RightsReserved 40

  41. FatBurning& WeightLoss Meal Replacements • MealReplacementsfor WeightLoss: • Pros: • Convenient • Saves time • Canregulateprotein,carbohydrateandfatintake • Portioncontrol • Cons: • Unhealthyingredients • Doesn’tteachhealthyeatinghabits Copyright2014 TheHealthCoachGroup All RightsReserved

  42. FatBurning& WeightLoss Bibliography NationalSleep Foundation.2005SleepinAmericaPoll.AccessedJune14,2011. PatelSR, Hu FB. Shortsleepdurationand weight gain:asystematicreview.Obesity(SilverSpring).2008;16:643-53. Reilly JJ,ArmstrongJ,DorostyAR, etal. Earlyliferiskfactorsforobesityinchildhood:cohortstudy.BMJ. 2005;330:1357. AgrasWS,HammerLD,McNicholasF,KraemerHC.Riskfactorsforchildhoodoverweight:aprospectivestudyfrombirthto9.5years.J Pediatr.2004;145:20-5. GillmanMW,Rifas-ShimanSL,KleinmanK, OkenE, Rich-EdwardsJW,TaverasEM.Developmentaloriginsof childhoodoverweight:potentialpublichealthimpact.Obesity(SilverSpring).2008;16:1651-6. TaverasEM, Rifas-ShimanSL,OkenE,GundersonEP, GillmanMW.Shortsleepdurationin infancyandriskofchildhoodoverweight.ArchPediatrAdolescMed.2008;162:305-11. Copyright2014 TheHealthCoachGroup All RightsReserved

  43. FatBurning& WeightLoss Bibliography BellJF,ZimmermanFJ.Shortenednighttimesleepdurationinearlylifeandsubsequentchildhoodobesity.ArchPediatrAdolescMed. 2010;164:840-5. LandhuisCE, PoultonR, WelchD, HancoxRJ. Childhoodsleeptimeandlong-termriskforobesity:a32-yearprospectivebirthcohortstudy.Pediatrics.2008;122:955-60. Nevarez MD,Rifas-ShimanSL,KleinmanKP, GillmanMW,TaverasEM.Associationsofearlylife riskfactorswithinfantsleepduration.AcadPediatr.2010;10:187-93. WakeM,PriceA, CliffordS, UkoumunneOC,HiscockH. Doesaninterventionthatimprovesinfantsleepalsoimproveoverweight atage6? Follow-upofarandomisedtrial.ArchDisChild.2011;96:526-32. PaulIM,SavageJS,AnzmanSL, etal.Preventingobesityduringinfancy:apilotstudy.Obesity(SilverSpring).2011;19:353-61. PreventionofOverweight inInfancy(POInz).ClinicalTrials.gov,2009.AccessedonJune14,2011. Copyright2014 TheHealthCoachGroup All RightsReserved

  44. FatBurning& WeightLoss Bibliography NielsenLS,DanielsenKV, SorensenTI.Shortsleepdurationasapossiblecauseofobesity:criticalanalysis oftheepidemiologicalevidence.ObesRev.2011;12:78-92. PatelSR, MalhotraA, WhiteDP, GottliebDJ, Hu FB.Associationbetweenreducedsleepandweight gaininwomen.Am JEpidemiol.2006;164:947-54. PanA, SchernhammerES, SunQ, Hu FB.Rotatingnightshiftwork andriskoftype2diabetes:twoprospectivecohortstudiesinwomen.PLoSMed. 2011;8:e1001141.Epub2011Dec6. ChaputJP,DespresJP,BouchardC,TremblayA.Theassociationbetweensleepdurationandweight gaininadults:a6-yearprospectivestudyfromtheQuebecFamilyStudy.Sleep.2008;31:517-23. CizzaG,MarincolaP,MattinglyM, etal.Treatmentofobesitywithextensionofsleepduration:a randomized,prospective,controlledtrial.ClinTrials.2010;7:274-85. TaheriS,LinL,AustinD,YoungT,MignotE. Shortsleepdurationis associatedwithreduced leptin,elevatedghrelin,andincreasedbodymassindex. PLoSMed.2004;1:e62. Copyright2014 TheHealthCoachGroup All RightsReserved

  45. FatBurning& WeightLoss Bibliography SpiegelK,TasaliE, PenevP, Van CauterE. Briefcommunication:Sleepcurtailmentinhealthyyoung menis associatedwithdecreasedleptinlevels,elevatedghrelinlevels, andincreasedhungerandappetite.AnnInternMed.2004;141:846-50. TaheriS.Thelink betweenshortsleepdurationandobesity:we shouldrecommendmoresleeptopreventobesity.ArchDisChild. 2006;91:881-4. NedeltchevaAV, KilkusJM,ImperialJ,KaszaK,SchoellerDA, PenevPD. Sleepcurtailmentisaccompaniedbyincreasedintakeof caloriesfromsnacks.AmJClinNutr.2009;89:126- 33 ImakiM, HatanakaY,OgawaY,YoshidaY,TanadaS.AnepidemiologicalstudyonrelationshipbetweenthehoursofsleepandlifestylefactorsinJapanesefactoryworkers.J PhysiolAnthropolAppl HumanSci.2002;21:115-20. ManiniTM,EverhartJE,PatelKV, etal. Dailyactivityenergyexpenditureandmortalityamongolderadults.JAMA. 2006;296:171-9. Copyright2014 TheHealthCoachGroup All RightsReserved

  46. FatBurning& WeightLoss Bibliography HorneJ.Obesityandshortsleep:unlikelybedfellows?ObesRev.2011;12:e84-94. TwelveSimpleTipstoImproveYourSleep.2007.AccessedJune14,2011. Copyright2014 TheHealthCoachGroup All RightsReserved

  47. FatBurning& WeightLoss Works Cited HymanM.D.,Mark(2006-03-21).Ultrametabolism:TheSimplePlanforAutomaticWeightLoss (pp.73-74).[KindleEdition].Scribner. HymanM.D.,Mark(2006-03-21).Ultrametabolism:TheSimplePlanforAutomaticWeightLoss. Fuhrman,Joel(2011-01-05).EattoLive:TheAmazingNutrient-RichProgramforFastandSustainedWeightLoss. http://www.primalblueprint.com/BrendanBrazier.com http://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/sleep-and-obesity/MayoClinic:http://www.mayoclinic.org/ Interviewwith ChelHamilton– MasterHypnotist Transformation.com Copyright2014 TheHealthCoachGroup All RightsReserved 47

  48. The HealthCoachGroupwas foundedby CathySykoratohelpmanypeoplefindhealthand wellness throughlifestylechanges.Sheworkstowarddiseasepreventiontoreplacetheneedfordiagnosisandtreatment.TheHealthCoachGroupmakesupanewlayerinhealthcarethatwill bringmanywhoneeditto abetterqualityoflife. Copyright2014 TheHealthCoachGroup All RightsReserved 48

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