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Journey To Thin: 13 Steps To Long-Term Weight Loss

Journey To Thin: 13 Steps To Long-Term Weight Loss

by Emily Josephine


Copyright 2013-2015 by Emily Josephine. All rights reserved.


Cover design by Miss Mae, http://www.themissmaesite.com




Disclaimer: Statements in this book have not been evaluated by the FDA and are not intended to treat, diagnose, prevent or cure any condition. Always consult your health care practitioner before making any major dietary changes or adding an exercise routine to your lifestyle.

Results not guaranteed.



Distributed by Shakespir.


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Weight Loss Success: Introduction

Weight Loss Success Principle #1: Know Your Body

Weight Loss Success Principle #2: Don’t Starve Yourself

Weight Loss Success Principle #3: Drink Plenty Of Purified Water

Weight Loss Success Principle #4: Get Enough Sleep

Weight Loss Success Principle #5: Reduce Your Stress

Weight Loss Success Principle #6: Get Regular Exercise

Weight Loss Success Principle #7: Cleanse Your Body

Weight Loss Success Principle #8: Eat Healthy Fats

Weight Loss Success Principle #9: Eat Clean, Low-Glycemic Whole Foods

Weight Loss Success Principle #10: Limit Cooked Carbohydrates

Weight Loss Success Principle #11: Include Quality Whey Protein

Weight Loss Success Principle #12: Include “Cheat” Days

Weight Loss Success Principle #13: Supplement


[][] Weight Loss Success: Introduction

Is there such a thing as healthy weight loss? If so, is there any such program that actually works? You may have heard that most people who go on a diet eventually gain all their weight back, and then some. Let me give you the actual statistic: this happens to 98% of all dieters! And most of them went on a program that was less than healthy.

Think about the commercial programs first: Weight Watchers and Jenny Craig are the two most popular. Their focus is on having you not to overeat, which is a good thing…BUT, that is their only focus. They do not teach people the importance of eating nutrient-dense foods. As a matter of fact, they encourage their members to eat processed foods by providing their own brands of pre-packaged meals, snacks and desserts.

One of the main reasons so many Americans overeat is that they consume nutrient-deficient foods. When the body is malnourished, regardless of how many calories it is getting, it screams for more food, hoping to get the nutrition it needs.

So the commercial diets do little more than force their members to walk around feeling hungry much of the time, instead of teaching them to eat nutrient-dense foods to satisfaction. As a result, as soon as they go off the diet, BOOM!, back comes the weight, plus ten more pounds.

How do whole foods-oriented diets stack up? Both the Paleo and Raw Vegan diets are great at facilitating short-term weight loss, and get you eating nutrient-dense foods. But both are not sustainable long-term for most people because each cuts out an entire food group, which can and does lead to constant cravings, nutritional deficiencies, or both.

Probably The South Beach Diet is the closest thing I’ve seen to a healthy weight loss diet. The two main problems with it is that it does not encourage you to select clean foods (e.g., meat from pastured animals and organic produce), and that it keeps you on the Atkins-style portion of the program too long to keep your metabolism high (this is also a major shortcoming of Paleo, as well).

All this takes us right back to our original question: is there such a thing as a healthy weight loss diet?

Yes, there is!

Over the next few pages I will be teaching you all the major components of a program that actually works long term for everybody who sticks with it (ask my husband, Jerry – it’s not hard to stick with!).

Enough introduction…it’s time to learn how to lose weight…and keep it off!

[][][] Weight Loss Success Principle #1: Know Your Body

Part of the reason most people fail with diets is that they do not understand their body. They take a formula or system that worked for somebody else, apply it to themselves, and…don’t lose weight, or lose weight but then can’t keep it off long-term.

If you get online and start searching for ways to lose weight, you’ll find everything from the conventional (counting calories and exercising) to the crazy (eating 500 calories a day, or eating all you want of cheese, meat, eggs, coconut oil, and other high-fat foods).

At the end of the book, I suggest a weight-loss plan that fits anybody in the short-term, and many people in the long-term. How do you know if you’re one of those who would do well on the plan long-term? Trial and error.

How do you know if eating a high-carb diet that has you eating just a little bit past the full point at every meal will help you lose weight, rather than gain it?

Trial and error.

And by such trials, you come to know what works for your body.

Your weight set point

The bane of a dieter’s existence is the weight set point. This is the weight that your body tends to return to when you quit overeating, or quit undereating. In the ideal world, your weight set point would be within the range of your “ideal weight” set by the medical professionals.

However, when you become chronically overweight, your body gets used to being overweight. It gets the message that “I am not in danger of starvation at this weight.” The weight set point of your body then becomes higher than your ideal weight.

What this means is that if your weight falls below the weight set point, your body starts to think it’s starving. To keep that from happening, it cuts back on the rate of metabolism and stops burning fat. While you may hang out at your ideal diet for a little while, if you don’t continue to do what you did to lose weight, the extra weight eventually sneaks back up on you. It’s your body’s survival mechanism, not wanting you to starve to death.

Here’s an example. A woman who is five feet, three inches tall weights 160 pounds. She is at least 40 pounds overweight. After carrying this extra weight around for years, she decides to try to slim down a bit. She goes on a weight loss program, and several months later is a size six and 114 pounds.

Then she starts eating normally again. She doesn’t eat more calories than she burns, but she is no longer obsessing over what she eats or exercising as much. In a couple of months, she weighs 128 pounds, and, as long as she keeps not overeating, stays there.

Yes, annoying, I know. But it happens to the most diligent and disciplined people. The important thing is not to feel like you’ve failed. Are you eating healthy? Are you taking in only the calories your body needs? Those are more important factors in health and longevity than being able to stay at your “ideal weight.”

To sum up this principle: know what works for your body in the realm of weight loss, and understand about your weight set point. Both are key to keeping your sanity as you set about to get a little slimmer.

[][] Weight Loss Success Principle #2: Don’t Starve Yourself

What is the number one reason diets don’t work? It’s not that they all require you to eat cardboard-tasting mush. It’s not that they all make you drink shakes that give you diarrhea. The reason is that they make dieters feel deprived.

Some are more extreme in their deprivation than others. Like the HCG diet, where they allow a whopping 500 calories per day during a certain period of time. If I get down to 1,000 calories, I’m starting to eye tree leaves with a string of drool hanging from my lip. But 500 calories? No wonder many people who try it can’t even last the first day!

Even with more moderate-calorie diets, people eventually feel like they’re not getting enough food – or that they can never again eat their favorite foods. The fact is, they may be getting enough calories, but feel deprived because they’re not getting enough nutrition.

We’ll get more into the nutrition aspect later. For now, let me step back for a moment and give you a revelation that will totally rock your world:

You can lose weight without feeling starved in the process.

Anyway, you absolutely don’t want to walk around feeling hungry all the time, because within a few days you will either binge, or else simply go back to your regular eating patterns. This is why diets fail: they are not sustainable for the long term. They are set up to be quick fixes that, for 98% of the people who go on them, do not last.

And the diet industry makes another several billion dollars the next year you and millions of other people try yet another diet.

So when you see a diet or eating plan that requires you to cut out an entire food group (or macronutrient, like fat), count calories, or live on liquids for a month run the other way. You will feel deprived, and eventually you won’t be able to stand it anymore.

But feeling hungry isn’t the only problem with dieting. The fact is, on the third day of any kind of fast or very low-calorie regimen, your body’s survival mechanisms kick in and your metabolism slows down almost to a complete stop.

“Whoa!”, says your body. “The food supply must have disappeared. We better try not to burn any more calories than absolutely necessary.”

And what happens then? Yep. You stop burning extra calories. You stop burning fat. And then, you either plateau, or even regain whatever weight you have already lost – yes, even on a 500-calorie a day plan.

When you set out to lose weight, cutting back calories to an extreme will eventually come back to bite you. But since you are overweight, chances are good that you have been overeating as well. A great way to keep this from happening is to have a square of organic dark chocolate when you get the munchies in between meals, or eat one right before a meal. Between meals, its fifty calories will satisfy you and level out your blood sugar. Right before a meal, it will keep you from overeating during the meal.

[][] Weight Loss Success Principle #3: Drink Plenty Of Purified Water

Any healthy weight loss program is going to require you to drink a lot of water – yes, to the exclusion of unhealthy beverages. There are three main reasons for this.

1. Dehydration feels like hunger.

Most Americans don’t drink the amount of water they need for optimum health, and tend to eat when they are actually thirsty. The body’s signal to the brain that you need more water is often misunderstood as hunger. If you sip water throughout the day, you will not feel as hungry as you would otherwise.

2. Your body needs water.

Water is necessary for every process that goes on in your body – from cellular functions to cleaning out the bowels. Water helps you stay cool on hot days, facilitates internal cleansing, and produces healthier skin. It dissolves certain substances, carries nutrients throughout your body, and aids with digestion.

When you don’t drink enough water, your glands, organs and systems cannot function at their peak – including those glands, organs and systems required to help you burn fat.

3. Water has no calories.

When you exchange purified water for sodas, fruit juices and caffeinated beverages that you have to jack up with a bunch of sugar and cream just to make the flavor tolerable, you cut back on your calorie consumption without even trying.

And don’t get me started on diet sodas. In one study, drinkers of diet sodas gained more weight than drinkers of regular-calorie sodas. Whether this is because diet sodas don’t fill you up, or the artificial sweeteners contribute to the body’s toxic load, which leads to excess fat cell production in order to store the toxins, we don’t know. But if you want to lose weight, you need to change your tastes all around. If you haven’t already, you need to develop a taste for water.

Why purified?

Tap water contains untold amounts of toxins that can cause a wide variety of health problems. At the very least, they accumulate in your body over time, increasing your risk of developing degenerative disease later in life.

My filtration system of choice for those drinking municipal tapwater is the Berkey. (Check it out and buy it from Jeff, The Berkey Guy at http://directive21.com . Three words: awesome customer service).The Berkey filtration system consists of two black elements that take out almost 100% of just about anything you’d want a water filter to take out: chlorine, heavy metals, bacteria, etc. If you want to also remove flouride from your water (recommended), you can also order and attach flouride-filtering elements to your Berkey.

At the same time that it removes all unwanted substances, it does not remove the substances you want; namely, the minerals. Neither does it waste two gallons of water for every one gallon of filtered water, as reverse osmosis systems do. Buying a quality filtration system like a Berkey may seem expensive, but it pays for itself within a year or two compared to buying bottled water from the store.

If you drink rural rainwater, a clay pot will remove bacteria and other organic pathogens (but not chemicals or metals). If that’s you, do an online search for “Potters For Peace”. The great thing about those pots is that, unless you break them, they last nearly forever.

How much is enough?

Aim for eight eight-ounce glasses per day minimum, more when you work out or on hot days. If your urine is dark yellow, or you’re going more than two hours without having to void, you’re not drinking enough water.

The benefits of drinking water for your overall health cascade over into your attempts to lose weight, so don’t blow this principle off!

[][] Weight Loss Success Principle #4: Get Enough Sleep

Surveys reveal that most Americans don’t get the bare minimum of seven hours of sleep per night that sleep experts believe you need. Studies show that lack of sleep takes a toll on your health in several ways:

You cannot concentrate or remember as well,

You get irritable,

You can’t recover well from workouts, and – most pertinent to our discussion –

Weight loss is hindered.

Why should not getting enough sleep keep you from losing weight? There are two reasons. One, which we will discuss in detail later, is that sleep is the time your body works to cleanse toxins out. When you don’t get enough sleep, detoxification doesn’t happen, and toxic overload leads to weight gain.

The second reason is cortisol. Cortisol is a hormone that the body produces to get you revved up and ready to go for the day. When cortisol is at its highest level – which is supposed to be in the morning – the growth hormone, which facilitates fat-burning in the body, is at its lowest level. When you don’t get enough sleep, your body has to pump out more cortisol to keep you going, which subsequently inhibits growth hormone production, which causes your metabolism to slow down.

In addition, when you don’t get enough sleep your body doesn’t have enough time to get enough growth hormone going to do the fat burning – most of which is done, believe it or not, while you sleep.

So what is “enough” sleep, anyway? The general consensus is at least seven hours, uninterrupted and preferably at night. Some believe that we should be sleeping ten or even twelve hours, at least during the long winter nights.

If you have trouble sleeping, leave the sleeping pills alone! They do not allow you to fall into the deepest phases of sleep, where body cleansing and fat burning happen. Instead, try some of the following ideas:

1. Make sure your bedroom is totally dark at night. Put black-out shades in the window, and turn the alarm clock over so you can’t see its light.

2. Have a warm bath before bed. Adding some Epsom salts may help you relax even further.

3. Keep away from bright lights an hour before bedtime. Dim the overhead lights, or use candles or dim floor lamp light instead. Stay away from the T.V., computer, and computer-like devices an hour before bed.

4. Keep your activity relaxed and low-key and hour or two before bed.

5. If your mind races when you go to bed, or in the middle of the night when you wake up, keep a bottle of therapeutic-grade vetiver essential oil next to your bed. Apply it to your forehead, temples and back of the neck. Within five minutes your brain will shut up. If it doesn’t, go through the process one more time, and that should do it..

6. Even if you do get enough sleep, there is another factor that is insidious in everyday modern life which will cause your body to overproduce cortisol. So you need to move onto the next principle…

[][] Weight Loss Success Principle #5: Reduce Your Stress

Your body was not designed to be under constant stress. When you experience stress, your adrenal glands flood your body with several hormones, such as adrenaline, that heighten your awareness, improve your reflexes and dramatically increase your physical strength and stamina. This natural reaction was put inside you so you could either flee from or fight off occasional danger.

But these days, the typical Westerner wakes up dreading having to go to work, pushes through rush hour traffic, is pressured with deadlines and faces conflict with boss and co-workers much of the work day, goes through rush hour traffic again, comes home to a cranky spouse and wound-up kids, then repeats it all the next day.

Besides those kinds of emotional and mental stresses, you are continually bombarded with physical stresses as well. They include eating unhealthy “food”; exposure to environmental toxins; encounters with bacteria, fungi, viruses and parasites; and sitting at a desk all day (this is unnatural and therefore subtly stressful).

All of the above lifestyle conditions lead to, for most individuals, chronic stress, in which the body is continually producing the “flight or fight” chemicals. These chemicals are very helpful when you are in actual danger, but otherwise, they cause the bodily fluids to turn acidic.

As your cells were designed to thrive in a slightly alkaline environment, this spells Trouble – in the form of a depressed immune system and increased risk of degenerative disease. It also spells Trouble for you if you are trying to lose weight. This is for two different reasons. First of all, the adrenal glands eventually weaken in their function, and because their function impacts the function of every other organ and system in your body, weak adrenals lead to compromised function all over your body – including with the processes needed to burn fat and metabolize nutrients properly.

Second of all, with chronic stress, cortisol levels stay high for an unnaturally long time. As you saw with the sleep issue, when cortisol is up, growth hormone is down, preventing fat burning and slowing down metabolism that will cause a plateau in weight loss.

Ways to reduce your stress

If you really want to lose weight, you need to get a handle on your stress. Here are a few ideas to get you started in the right direction.

Get a new job. If your job is stressful, look for – or create – work that you enjoy. Stop making excuses about the economy, your age, or your skill level! Read 48 Days To The Work You Love by Dan Miller, and join his forum at 48days.net to get support and encouragement to transition to a new career path.

Change your perspective. Most of the time, you get stressed because you are seeing threats that really are not there. Start seeing silver linings around clouds, the glass as half-full, and other people as fellow travelers in life who are dealing with issues you can’t even imagine.

Move every day. And do so frequently. Do some basic yoga moves before work. Take the stairs up to your cubicle or office. Spend half your lunch time walking. Your body was meant to move, and you will feel more relaxed and energized when you do.

Meditate. You can practice traditional Eastern religion meditation techniques, or simply sit for a few minutes pondering a positive thought. Start with three minutes a day, then work up to fifteen.

Have some play time every day. Make love with your partner, run around the playground with your kids, sing, play an instrument, play Wii with a friend.

Whether or not you need to lose weight, integrating these stress-reduction activities into your life will do a world of good for your overall health and well-being.

[][] Weight Loss Success Principle #6: Get Regular Exercise

Any weight loss (or maintenance) program worth its salt is going to include an exercise component. And the reason, shock of shocks, is not primarily because it helps you to burn calories or fat. The main reason is that, as I stated earlier, your body was designed to move. And when you move throughout the day, you reduce your stress levels, enhance muscle tone, and help to improve immune function.

But there is one caveat here. There is such a thing as “too much” exercise. Like with sleep and stress, it’s a cortisol issue. When you over-exercise, your body becomes stressed, and therefore – yep, you guessed it – it increases cortisol production and shuts down growth hormone production.

Understand what we’re saying here: too much exercise inhibits weight loss. I know that sounds counterintuitive, but that is only because during the past few decades the fitness world has not based its philosophies on science.

How much is “too much”?

So that begs the question: how much is “too much”? A few people will say that any kind of aerobic exercise done for more than five or ten minutes per workout is stressful on the body. Most, however, give you a little more leeway: three to four days per week, up to thirty minutes per workout, is a good range to shoot for.

How to exercise

Yoga is probably the most non-stressful kind of exercise out there, but you need to start in a class with a certified instructor as some of the moves can cause injury if you do not posture your body exactly right. There is a recent movement to get back to the basics, to eschew arbitrary fitness and strength-training routines in favor of natural movement.

The concept is simple: play like a child. Run, climb, balance, swim, squat, do somersaults – perform the gamut of activities a child (who is not holed up in a schoolroom, of course) would do during the day. If you go to the neighborhood park and go through the entire play structure, you will look strange, but you will get the idea.

Right now, I don’t have time for that. I instead choose to do one day of interval training – walk, run, walk, run – then one day of strength training (body training, no weights), then one day of resistance stretching.

You don’t have to do something every day. You might do a workout for two days, then take one day off. Or workout for three days, then take two days off. The key is to do something, to be consistent with it, and not to overdo it.

Doing some kind of anaerobic exercise, such as strength training, early in the morning before eating breakfast, is believed to burn more fat over a longer period of time than does aerobic exercise. But fit in a workout wherever you can in your schedule. While you will burn a few extra calories and fat by exercising regularly, the overall health benefits – cleansing the body, improving mood, increasing energy, boosting the immune system, and decreasing stress – are what lead to a leaner, healthier you.

[][] Weight Loss Success Principle #7: Cleanse Your Body

There is no denying it: we live in a toxic world. Even organic foods and body care product ingredients are exposed to some level of toxicity from the air and water – which get into our bodies when we eat or use them. The human body is a wonderful machine and can eliminate a good many toxins that get into it. But it was designed to handle naturally-occurring toxins, like the alkaloids found in some vegetables or the traces of cyanide found in some fruits.

Even there, your body can only effectively deal with a certain amount of toxins. Over the past few decades, however, people have introduced synthetic toxins that your body has no idea what to do with. If your body can handle some of these toxins, it cannot handle the overload that it is being exposed to every day.

Dozens of toxins enter your body and, if you never do anything about it, never leave. The EPA does not want people tested for toxin levels, for fear that they would panic or get depressed.

The good news is, you can do something about it, should do something about it, if you are serious about being healthy – including getting leaner. Why? When the liver either has too many toxins to sort out, or does not know what to do with a particular toxin, your body creates fat cells in which to store them.

Now, I’m not saying that toxicity is the main reason for your overweight condition. What you eat, or have eaten, plays a much bigger role! But I am saying that being toxic can make losing weight more difficult.

Regularly cleansing your body, on the other hand, facilitates weight loss while optimizing your health.

So, what does a cleanse look like? If you go to the supplement aisle of a health food store, you will see several different brands of “cleanses” consisting of herbal capsule. Most of them don’t work. Most dried herbal supplements on the market have gone rancid, and whatever potency they had is gone by the time you buy it. In addition, a true cleanse will require a brief fasting period of one or two days. This gives your digestive system a chance to really clean out.

What’s more, when you refrain from eating for one or two days, growth hormone production EXPLODES. And you know what that means: greater fat loss! But don’t worry, you don’t have to feel desperately hungry on the kind of fast I’m talking about. There is a way to do a cleanse fast that helps keep your energy up and avoids the harsh symptoms of going on a water-only fast.

It’s called the Master Cleanse, which is an integral part of the step-by-step weight loss program I’m going to tell you more about at the end of this book. For now, suffice to say that including a regular cleanse as part of your lifestyle will do wonders for both your weight and overall health.

[][] Weight Loss Success Principle #8: Eat Healthy Fats

Back in the mid 1990’s when I decided I needed to learn to eat healthier, the very first book I read was written by Nathan Pritikin. He was the Father of the Low Fat Diet, believing that fats – especially saturated – were the cause of cardiovascular disease. His eating protocol included limiting fat intake to no more than ten grams a day.

I followed this recommendation religiously for a few months because I – like many others at the time, and still even today – thought it was the healthy thing to do. But I couldn’t stick with it. I was hungry all the time.

Then I began to learn that fat per se was not the enemy, but rather the kinds of fats that result from processing. Hydrogenated oils, roasted nuts, saturated fats exposed to high heat, and vegetable oils are problematic in the body for different reasons. The basic reason they all share in common is that they are seen by the body as toxins.

Hydrogenation produces trans fats, which both compromise cellular health and lead to plaque build-up in the arteries. Vegetable and seed oils are high in omega-6 fatty acids, which increase inflammation in the body.

Consuming natural fats – the raw fats in raw nuts, raw seeds, avocados, and unpasteurized whole milk – actually induce the body to produce the fat-burning hormones. Saturated fat is essential for proper brain and immune function. Certain fat-soluble vitamins, like E and D, can only be absorbed if they are consumed in tandem with fat.

That is a simplistic explanation of the need to consume fats. In truth, they are essential for optimal functioning of the body in general. In addition, when you eat fats with a meal they help you to feel satiated sooner than if you avoid them, thus helping you not to overeat.

So get rid of the wrong mindset that fats make you fat, or cause heart attacks. Consume the healthy kinds in moderation: coconut oil, extra virgin olive oil, virgin nut oils, saturated fat from unpasteurized or vat-pasteurized (pasteurized at around 145 degrees F) dairy products, low-and-slow cooked meat, avocados, and oily fish.

Be careful with raw nuts and seeds, as they tend to be high in omega-6 fatty acids (macadamias, pecans, to some extent almonds and sprouted sunflower seeds, and hemp and chia seeds are not a problem here). A cup a day is a good maximum limit. Avoid vegetable oils at all costs. Also, limit your consumption of saturated fat from heated sources, like pasteurized butter and cheeses.

Here’s a hint for you: when you eliminate all processed foods and vegetable oils from your diet, and eat out at restaurants only occasionally, eating unhealthy fats will become almost a non-issue.

And this is a great segue into our next section…

[][] Weight Loss Success Principle #9: Eat Clean, Low-Glycemic Whole Foods

One of the major failures of commercial diet programs is that they put much more emphasis on counting calories (or “points” – same thing) than on eating quality food. Of course, this is how they make most of their money: selling you pre-packaged foods that contain a lot of unhealthy ingredients.

If you really want to lose weight, you need to get back to the diet of our ancestors: clean, whole foods. Why clean? Well, remember what we discussed back in the section on cleansing, that toxic overload can cause weight gain (as well as, of course, increased risk of illness and disease). Unless your budget truly inhibits it (most of us have something we can give up for the sake of increasing our food budget), you need to eat organically-grown produce, and meat from naturally-raised animals such as grass-fed beef or wild-caught fish.

If you have to pick one or the other, choose clean meat as toxins accumulate more the higher they get on the food chain. Then, consider learning to grow your own organic vegetables. Or, see if there’s an organic stand at your local farmer’s market. That produce will likely be cheaper – and fresher, therefore more nutritious – than organic produce from a health food store.

Toxicity is one reason to avoid processed foods. Most have a long list of synthetic ingredients added – many of which never appear on the label! – that the liver does not recognize and cannot figure out what to do with, except to store in fat cells.

In addition, processed foods usually lack fiber and nutrition (whatever nutrients are added are synthetic and not absorbed by the body), which means you have to eat more of them to feel satisfied. They also tend to contain sugar, which causes the notorious insulin spike which makes you feel hungrier, no matter how many calories you have consumed. They can even contain ingredients that are added with the intention of making the taste and texture of the food addictive.

When you consume mostly whole foods – unprocessed cuts of meat, fresh fruits and vegetables, unpasteurized or vat-pasteurized dairy products, nuts and seeds, and a limited amounts of beans and grains – you get plenty of fiber and nutrition to fill you up, so that you do not overeat. In addition, natural foods are not addictive, so you eat only what your body really needs.

Even among natural foods, however, there are some – mainly fruits – that are high-glycemic and therefore can lead to insulin spikes. These include bananas, mangos, pineapples, grapes, and oranges (to a lesser extent than the others). Should you choose to eat them, eat them with a source of protein and fat, such as yogurt, cheese, or nuts. Otherwise, they will not only make you feel like eating more (especially if you eat them by themselves), but can also upset your blood sugar balance if you are already struggling in that area.

And if you are overweight, chances are good you are having that struggle, whether or not you have received an official diagnosis.

Eating a clean, low-glycemic whole-foods diet is not as hard as it sounds. It is cheaper – and much healthier – than eating out, even at fast-food restaurants, and whole-foods meals take only a little longer to prepare than pre-packaged meals. For more information, see my Kindle book entitled Simple Diet, Beautiful You at my Amazon author page: http://amazon.com/author/emilyjosephine.

[][] Weight Loss Success Principle #10: Limit Cooked Carbohydrates

Unless you have epilepsy, which has been proven to be effectively treated by removing all carbs from the diet, I am not pro no-carb, or even low-carb (under 75 grams per day). But I am all for limiting starchy and sugary carb intake for most people – that is, when the carbs come from sources that cannot be eaten raw..

First, let me explain the three main problems with low-carb. Number one, it is very difficult for people coming off the high-carb Standard American Diet to sustain for very long. Second, your body needs carbohydrates.

Yes, it does. Low-carb fanatics will vehemently disagree with me, because they have been misinformed. They believe that your body can create glucose, the basic element that provides energy to all parts of the body, out of protein and fat.

That is true. But what they apparently have not been told is that to convert protein and fat into glucose is a much more complicated, inefficient and energy-consuming process than to break down carbs into glucose. This leads to lethargy, brain fog and lowered feelings of well-being.

It can also lead to thyroid issues, the third problem with low-carb eating. Your thyroid produces a hormone called T4. It does nothing, but is sent to the liver to be converted to T3, the active hormone that is responsible for the jobs commonly attributed to the thyroid gland itself, the foundational one being to control metabolism in the body.

Many individuals who have gone low-carb for an extended period of time – including myself, rather by accident – have found themselves diagnosed with a low T3 conversion. This is not good, and why I don’t recommend low-carb: low-carb eventually leads to low metabolism, slowed weight loss in overweight people, and low energy.

On the other hand, consuming the usual American 200-300 grams of sugar- and grain-based carbohydrates per day is disastrous for your health. If all those carbs came from fruit and sweet potatoes, they would not be problematic.

Grains are, in essence, seeds with natural protection from breakage and digestion known as the germ and the bran. Sure, these parts of the grain can help you defecate a lot more easily, but in most people they also cause some level of irritation in the gut.

Do you have a “wheat belly?”

Then you’ve got gluten and lectin, proteins found in certain grains that can also cause intestinal irritation, which in many individuals leads to “leaky gut”, enabling bits of indigested food into the blood which can lead to food allergies, mood swings, digestive disorders, and other maladies; and leaky gut becomes, in a few, the full-blown autoimmune disease known as Celiac.

In his book, Wheat Belly, William Davis, a medical doctor, explains how hybrid wheat (and it’s been hybrid for hundreds, perhaps even thousands of years!) contains many times more gluten than the original wheat, known as einkorn wheat. The next generation of wheat after, emmer, Davis also considers to be low enough in gluten not to cause health problems. But every other kind of wheat – including kamut and spelt – are high enough in gluten to cause weight gain, diabetes, and a host of other maladies, even for people who do not have Celiac disease.

Does that mean you have to give up bread? Not necessarily, although if you suspect you have leaky gut you should lay off the gluten and eat healthy for a while to give your gut a chance to heal. And if you do resume eating bread, find a source of einkorn or emmer flour (Azure Standard, http://azurestandard.com, sells both) and bake your own. If you don’t want to go to such lengths, keep your flour consumption down to the equivalent of two slices of bread a day. Better yet, make bread, muffins, and the like a treat and have it once a week. Eating a sprouted grain bread, like Ezekiel 4:9, will make your bread-eating habit even healthier.

For most of us, the grain issue comes down to the quantity and type of grains consumed on a daily basis. The commonly-cited recommendation of five to eleven servings of grains is not healthy, mainly because the implication is that any kind of grain goes. It is supposedly based on the traditional diet of Okinawans, a set of Japanese people who used to be known for their longevity (the reason they are not now is that the younger generations began eating fast and processed foods).

What we are not told is that the Okinawans grain of choice is white rice. This food, free of the germ and bran, has almost zero toxins once cooked, unlike any other grain, and is easy to digest and a great source of glucose. If you have blood sugar issues, you may need to avoid it. However, I have been officially labeled as hypoglycemic, yet if I mix a half cup or so of white rice with a couple cups of vegetables, it gives me no problems. This is because the fiber in the vegetables helps to slow down the absorption of the glucose from the rice into the bloodstream.

Another grain considered “safe” by the mostly-anti-grain crowd is buckwheat. Millet has some gluten, although much less than wheat; quinoa and amaranth may or may not be problematic to people with gluten and lectin sensitivities, but from what I have heard, usually are.

I’ll make it simple: while you are trying to lose weight, keep grain consumption down to two servings per day. Focus on white rice, buckwheat, and older wheat varieties. Once you reach your body mass goals, still keep grains below five servings a day. Starchy tubers and fresh fruits are always preferable to grains, at least when it comes to health, because we are biologically better adapted to them.

Total grams of carbohydrates (including fruit and root veggies) should hover between 90 and 150 grams per day, except on “cheat days” (more on that in a bit) when you are encouraged to eat more. These numbers are ballpark figures, and you need to experiment what works best for you. And if you decide to try a more fruit-based diet, you probably don’t need to worry about how many grams of carbohydrates you are consuming because you will be giving up grains, anyway.

Carbohydrates are not the enemy, but excessive consumption of the kinds of carbs subsidized by the U.S. government are part of the health calamity going on today.

[][] Weight Loss Success Principle #11: Include Quality Whey Protein

Of all the principles, this one can be considered the most optional. However, I still want you to read it so that you can be fully informed before you decide “nay” or “yay” about using whey protein. For one thing, research shows that no other protein facilitates fat burning and lean muscle mass building like whey. Not rice or other plant-based proteins, not poultry, not eggs, not dairy, not even beef.

Whey protein, in addition, improves physical performance, sharpens your mind, helps with your circulatory system, and even has anti-aging properties. The main reason is that whey protein contains the most amino acids, or body building blocks, of any other kind of protein. These amino acids increase endurance and energy, prevent fatigue, suppress the appetite, help maintain the health of the nervous system, elevate mood, improve sleep, protect against heart disease, boost the immune system, promote healing, speed healing, and do even more great things in your body.

Additional notes about whey protein:

Most whey protein is either made from “toxic” cows and subjected to high-heat processing, or synthetically manufactured in a laboratory. Such proteins are seen by the body as toxins and are difficult both to digest and to absorb.

Undenatured whey protein from grass-fed cows that have probiotics and nutrients – including the full spectrum of trace minerals – added, is a complete health food, and easily absorbed and utilized by the body.

When consumed in the morning, quality whey protein boosts the metabolism over the next 24 hours, the same effect as exercising before eating breakfast.

Some purists would argue that whey protein is not a “natural” or “whole” food. The same people consume cheese liberally. Undenatured whey from grass-fed cows is not any more processed or “unnatural” than cheese. In fact, both are byproducts of the same processing method!

Personal trainers and athletes who have been eating a healthy, whole foods diet for years, then start adding in quality whey protein report better performance and faster recovery from workouts.

One woman who was forced to her bed because of serious back problems began losing weight and regaining muscle, simply by beginning to take in two whey protein shakes a day. She had not been doing any workouts at this time, because she was either in bed or confined to a wheelchair.

So if you are serious about losing weight and/or building muscle, you must include a quality whey protein powder in your daily eating regimen. It is hard to find “quality”. Most whey proteins are either synthetic, or from GMO-fed cows. They are processed at high temperatures, and contain toxic additives.

There is only one brand of whey protein powder I have found (and I’ve looked at or tried a lot!) that is completely junk-free. It is the most nutritious, containing fiber, a wide range of vitamins and minerals, and both prebiotics and probiotics. It even contains digestive enzymes, which we middle-aged people tend to be lacking in optimum quantities. It is formulated to replace entire meals, and the whey protein comes from New Zealand grass-fed cows. You can read more about this shake at http://liveyourdreamswithemily.com/lose.

[][] Weight Loss Success Principle #12: Include “Cheat” Days

An effective weight-loss program will allow for occasional “cheat” days – and probably not for the reason you are thinking. It’s not to keep you from feeling deprived. If you are on an effective program, you shouldn’t feel deprived any day! Also, “cheat” is not equivalent to “anything goes.” You need to keep your body well-nourished and as free from toxins as you can at all times, if you really want to be healthy. That said, if you must attend a birthday party or other similar junk-food gathering, it would be wise to make that day your cheat day for the week.

The purpose of the cheat day is to speed up your metabolism. A lo-ong time ago people feasted when they found food, because there was no guarantee they would find food the next day. In fact, many times, they would go a day or three, maybe even more, before finding food again. So your body is genetically geared toward a feast-or-famine eating lifestyle.

So if you are eating just what you need at every meal, never more – and perhaps less – eventually your body will say to itself, “Self, it seems that our person might be in a time of scarcity. We had better store up the fat instead of burning it, and same for the calories she is eating.”

And so your metabolism slows down.

But if you set aside one or two days a week to splurge, your body will not think you are in danger of starvation. It will instead notice all the calories you are consuming and say, “Oh, Self, it seems we have an excess of calories. We must kick up the metabolism and get them burning to help our person stay lean.”

On cheat days, eat as many carbs as you want. If you are not dealing with hyperglycemia or diabetes, high-glycemic fruits are acceptable, as well. Still, keep them within the realm of “healthy”: fresh fruit; the healthier grains mentioned earlier; bread products made from such grains; flour-based sweets made with healthier sweeteners like honey, agave nectar, fruit juice and/or evaporated cane juice; and starchy tubers.

On cheat day, have breakfast within an hour of waking to kickstart your metabolism right away. Purposely make it carb-heavy. Eat until you are satisfied, plus a little bit more. When you get hungry again, repeat the process.

Resist the temptation to burn off calories with exercise, or you will defeat the purpose of the cheat day. Keep your activity light so that your metabolism will stay higher.

Whatever you do, make sure you don’t skip cheat days. Getting lean is about burning fat, not dieting or counting calories, and throwing in a cheat day every three to seven days actually helps your body to burn more fat. How do you know whether you should have one cheat day a week, or two? Again, back to the first principle: trial and error. Try having two cheat days two weeks in a row, then only one cheat day the next two weeks and see which way gives you better weight loss results.

[][] Weight Loss Success Principle #13: Supplement

Recent scientific research has revealed that a lowish-calorie diet that is high in nutrients facilitates weight loss like nothing else – except, perhaps, daily consumption of quality whey protein. When your body has all the nutrition it needs, you are less hungry and your body can function at a much higher level.

The need for nutrition is one reason to get off processed foods. But eating a whole-foods diet is not sufficient to get all the nutrients you need for optimum health. The soil used for growing fruits and vegetables – and growing grass or grains for feeding the animals sold for meat – is very depleted in minerals these days. This includes even the soil of organic, biointensive Master Gardeners. And without minerals, plants cannot manufacture vitamins.

Even if you were a gardener who was very careful to enrich your growing soil with all the minerals it needed, simply eating healthy food would still probably not be enough. Why? As we discussed previously, we are bombarded every day with toxin after toxin. These toxins indirectly cause mineral deficiencies in the body, and challenge our body processes and functions by their mere presence. We need more nutrition than our grandparents did because our bodies are under much more physical stress.

In addition, every generation of children born since around 1910 becomes more toxic because of the toxic buildup inside the mothers’ bodies. Furthermore, if a pregnant woman is deficient in a particular nutrient, the child will be born deficient – and possibly struggle the rest of his life to keep enough of that nutrient in his body at optimal levels.

I hope that information is enough to persuade you that you need to take a nutritional supplement. Then the question becomes, “Which one should I take?” For there is certainly no lack of supplements to choose from! However, most multi-vitamins on the market do little to no good. They are often synthetic – even when labeled “natural” – and therefore a very small percentage of the nutrients get absorbed by the body.

Even the high-quality brands of nutritional supplements lack magnesium and calcium, two critical minerals most people are at least a little deficient in, so I don’t understand that – except that it enables the supplement companies to make more money selling you a calcium-magnesium pill.

Besides being from whole foods, the best supplements will come from raw whole-food sources. They may contain proprietary herbal blends that add more antioxidants and phytonutrients that provide your body with more ammunition against the stresses of life, enabling it to be even healthier than just the usual mix of vitamins and minerals.

Green food supplements, such as Garden Of Life’s “Perfect Food Raw” or “Amazing Grass” (both are easily found at health food stores, and from amazon.com), are good choices. Even better is a juice that consists of a variety of whole foods such that the whole spectrum of nutrition is represented in it. Nutritional juices always pack more power than powders because they lose fewer nutrients in the processing. My family’s whole-food supplement choice is a juice that has four to five times the antioxidant power of the leading antioxidant juices on the market. For more information, visit http://liveyourdreamswithemily.com/juice.

Whatever supplement you choose, do choose to supplement. Who knows but that it might add years to your life!


There you have the basic building blocks to an effective weight-loss program that is also an excellent weight maintenance program. They have worked for many people; they will work for you, too, if you will apply them.

You may have already been aware of several of those principles. Perhaps you have even tried to apply them, to no avail. If you’re like a lot of overweight people, you may have even given up, deciding that nothing works for you; you crossed some sort of invisible line, and you’re stuck with an unhealthy figure for the rest of your life.

If that’s you, I have good news: you are wrong.

The fact is, there is a weight loss program that has been developed in the past few years that is based on the latest scientific research regarding food and body metabolism. It has already worked for thousands of people, and a published university study proves that it is much more effective for fat-burning and muscle-mass than the medically-approved “heart-healthy” diet.

Here are just a handful of examples:

(NOTE: I suppose I should say that results are not typical, but they are not uncommon. However, results are not guaranteed.)

Giovanni lost 90 pounds in the first four months.

Jill lost 130 pounds in eighteen months – and has kept it off.

Jodi lost 44 pounds in four months and 54 inches total off her body.

Stephanie had tried every diet out there for over 15 years, but couldn’t lose any weight. After getting on this program, she lost 13 pounds her first 30 days, quit drinking coffee because she had so much energy, and had her lapband removed – and she is continuing to lose weight.

Shannon went from a size 22/24 to a size 8/10 in eight months, and reports having much more energy and mental clarity than before she started the program.

My husband lost seven pounds during the first nine days – the average loss during that period, by the way – and by the end of his first thirty days he was down four inches off each his chest, waist and abdomen. This is extraordinary, as it took him four years just to lose 100 pounds doing the usual diet-intense exercise routine twelve years ago (the old-fashioned way can work, but will take a lot longer).

The list of testimonials goes on!

You might think that you have to starve yourself to get these kinds of results, or eat celery and bean sprouts all day.

Again, you are wrong. (You’ve never been so relieved to be wrong, have you?) This weight loss program is about eating delicious, healthy, and satisfying food. In fact, chances are many of the foods you already enjoyed are allowed on the program. What the program does is structure all of the weight-loss principles you just learned so that you know exactly how and what to eat, when, in order to get maximum results.

Put away your credit card.

More good news: I am going to give you this program, at no cost to you.

Let me rephrase that:

You don’t have to pay a single penny for the program.


Based on the cost of weight loss e-books out there with similar information, I could charge you up to a whopping $47 for it. Or set it up as a course and charge you up to $299 for it.

But I’m not going to. My heart is to help as many as who desire to have vibrant health. So I’m not going to charge you a thing.

All you have to do is visit the following webpage, fill out the form, and download your FREE copy. Here’s the link: http://liveyourdreamswithemily.com/loseweight.

Ready to make some super-positive changes in your health? Take action right now.


To your health!

Emily Josephine

P.S. – If this e-book has helped you, I’d appreciate it if you’d take a moment to give it a positive review at the online retailer where you downloaded it. Thank you! :)

Journey To Thin: 13 Steps To Long-Term Weight Loss

Need to lose weight? Looking for a healthy weight loss diet that won't make you feel deprived or require counting points or calories? Or maybe you just need to lose unhealthy extra pounds, but haven't been able to find a plan or program that works for you. This book is your answer. Using the latest in scientific research regarding weight loss and body metabolism, this book puts together all the critical principles that are enabling a growing number of people to not only lose weight, but keep it off. Are you ready to: **See quick results for your weight loss efforts? **Not only lose weight, but also improve your blood test "numbers" so much that your doctor's jaw drops to the floor? **Look better? **Have more energy than you have since your childhood? You need this book. It even contains access to a weight loss program that has helped thousands of people lose weight and keep it off - no deprivation or checking in at a clinic necessary! Grab your copy now - your body is counting on it.

  • Author: Emily Josephine
  • Published: 2015-12-22 23:50:09
  • Words: 9052
Journey To Thin: 13 Steps To Long-Term Weight Loss Journey To Thin: 13 Steps To Long-Term Weight Loss