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Lose Weight, Stop Back Pain, and Control Type II Diabetes!

Start early this year!

Well, a few days anyway.

Subscribe to our mailing list and newsletter now and be part of a new Wellness and Well-Being membership site. The membership site is an exclusive component of The Ultimate Weight Loss Plan.

All you have to do is subscribe and, over the next two weeks, you will receive all the information you need to join us.

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Included with the Ultimate Weight Loss Plan Wellness and Well-Being Membership Program:

• Regular Webinars and Live Check-ins
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• Huge Discounts on Everything You Need to Make 2012 a Weight Loss Success
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• And Much, Much More!

So, what are you waiting for!

Sign up today…confirmation and membership information will soon follow.

Professor John P. J. Zajaros, Sr.
The Ultimate Weight Loss Plan
216-712-7004 (office)

From Our Family to Your’s…

…we would like to wish all of you a happy holiday season!

Regardless of where you are in the world…or what your beliefs may be…we appreciate every one of you and wish you a happy and prosperous 2012!

Over the past 3 years we have shared quite a bit of ourselves with you, our subscribers and friends. So, from the subscribers of Puggle Place to those of The Ultimate Internet Image, we appreciate each and every one of you.

Once again, from The Entire Zajaros Family:

• Merry Christmas
• Happy Hanukkah
• Happy Kwanzaa
• Joyeux Noel
• Feliz Navidad
• Feliz Natal
• Frohe Weihnachten

And, above all, Peace on Earth in the New Year!

The Zajaros Family — Jack Sr, Connie, Allie, Kayleigh, Emily, Kailyn (Purdy), Brynn (Purdy)…and “The Boys!” Bart & TuffGuy…in the shades!

From our family to your's, we wish you a very happy holiday season and the happiest new year!

NOTE: We begin anew and in a very big way January 2, 2012. So enjoy the holidays…because 2012 will be remarkable!

Contact us today for a head start!

Coach Z
The Ultimate Weight Loss Plan
Lakewood, Ohio 44107
216-712-7004

Weight Loss and Pregnancy

We’ve all seen the headlines. Celebrity gives birth one day and is back on the runway (in a size 6) the next day!  How far from the norm is this? This article will explore the myths, as well as the reality behind pregnancy and weight loss.

The biggest factor to successful weight loss after pregnancy is managed weight gain during pregnancy. Watching your weight during pregnancy not only makes it easier to lose the weight after delivery, but it is also healthier for your baby. The expression “you’re eating for two” is definitely a myth.  After the first trimester, a woman should only increase her calorie intake by about 300 calories/day.

So, how do we gauge what is a healthy weight gain with pregnancy? Speaking from a visual standpoint, the baby and amniotic fluid weigh about 10 pounds. But visuals don’t tell the whole story. During pregnancy, a woman’s body changes to accommodate additional weight.  Specifically, breasts: 1-3 pounds; uterus: 2 pounds; placenta: 1-2 pounds; blood volume: 3-4 pounds; body fluids: 3-4 pounds; fat stores: 6-8 pounds

The standards for pregnancy weight gain are issued by the Institute of Medicine (IOM). The number varies according to a woman’s height/weight and is expressed as BMI (Body Mass Index).

(For twins, gains of 37-54, 31-50 and 25-42, respectively, should be your target.)

“Take it easy! You’re in a delicate condition!” This is also a myth. Keeping physically active during pregnancy is vital to your health and transition back to a normal weight after pregnancy. Additionally, exercise during pregnancy, especially those that exercise the pelvic floor, can be beneficial during labor and delivery. Of course, you should always consult with your doctor regarding any exercise regime during and after your pregnancy. Be aware that there are also precautions that must be adhered to regarding exercise during pregnancy. First and foremost, listen to your body.  If any exercise feels uncomfortable stop immediately. Be aware that during pregnancy your body produces a hormone called relaxin. It is responsible for keeping your joints loose during delivery. When joints are “lax,” injury can occur more readily. So, always be prudent in the type and intensity of exercise.

So, you’re done everything you can to manage your weight and remain active during your pregnancy.  What can you expect after delivery? Factors that will contribute to a successful weight loss after pregnancy include: adhering to a healthy diet, resuming physical exercise after delivery, and breastfeeding.

Eating right after your baby is born is important for your health, as well as from a weight loss perspective. Here are some tips to maintain a diet that will allow you to shed those pounds:

• Focus on Fresh Fruits and Vegetables: These, along with whole grains, are a great source of fiber and will keep you feeling full.
• Avoid Temptation: Don’t keep fattening foods in the house. Instead, keep low-cal snacks on hand.
• Eat Only When Hungry: Avoid eating out of nervousness or boredom. Call a friend, go for a walk or read a book instead.
• Drink Plenty of Water: Don’t confuse hunger with thirst. Reach for a bottle of water instead of a snack.

Consider breastfeeding. Breastfeeding has been show to burn the fat stores created during pregnancy. Breastfeeding burns as many as 500 calories per day.

Keep your expectations reasonable. Allow your body up to 6 months after delivery to steadily lose the weight. Don’t fall into the crash diet trap. Allow your body to make adjustment gradually. Make lasting changes moving toward a healthy lifestyle, one that will continue for the rest of your life.

More to follow!

John Zajaros

PS, Subscribe to our newsletter and you will immediately receive a guide to healthy eating, an eBook full of useful tips!

Quick Weight Loss: Tuna is the Secret!

Are you desperately looking for the fastest way you can find to knock off a that excess weight; and I do mean fast?

You have that fancy dance coming up or you have to fit into a bridesmaid’s dress or, worse yet, your wedding dress; and, time is running out?  Perhaps you have to squeeze into that suit you haven’t worn in a long while, paid a ton for, and now it is just too snug? Maybe just around the corner you have the date with the guy of your dreams and you have got to fit into that slinky size 6 black dress; and you just bought it two sizes small for incentive! Or you are on your way to Cancun for a vacation and that Speedo isn’t going to get it with those love handles.

So, you check around and think:

The 3 Day Tuna Diet may be just the thing!

The diet is offered as a quick fix for those emergency situations when you are under the gun and must lose weight fast. However, before you jump in with both feet, there are a few things you should be aware of.

Be aware may also be expressed as beware!

It is true that The 3 Day Tuna Diet will help you lose weight, and it is catching on as one of the major fad diets of the day, but there are some things you need to know about this diet and the weight loss that comes with it.

Interestingly, many who try the tuna diet think they will be on it for only a few days, so there won’t be any long term consequences. Unfortunately, the tuna diet, like almost all no-carb or low-carb diets has an impact on your metabolism and your ability to hold water. The diet also has an impact on your musculoskeletal system and your nervous system.

Significantly, most of the weight lost on this diet is indeed water weight. Carbohydrates hold water and when you stop taking in carbs, water is the first thing to go. The impact on the metabolism is not as profound in the short term, if you are only on the diet for 3-5 days. If you keep it to a few days the overall and lasting impact should be minimal. However, you will notice a lack of energy because along with holding water, carbohydrates are one of the body’s principal fuel sources and the brain is a voracious consumer of carbs. Without carbs, because the carbs are used quickly and then not replenished, the brain has less readily available fuel and you may feel the effect. Additionally, your muscles need carbohydrates for easy to burn fuel, glycogen, and if the brain is consuming whatever stores you have left…

Or if your muscles burn up the glycogen first during peak demand….

Well, you can see where this is going, right?

You will be in carbohydrate/glycogen debt. In carbohydrate debt, you will lose weight, yes! But the weight loss will be accompanied by a loss of energy, in many the inability to concentrate, and in some a process called Ketosis will kick in. Ketosis may be accompanied by headaches, light-headedness, and even fatigue, both mental and physical.

Oh yeah, and here’s a good one for all of you going on vacation or on your honeymoon, you will have bad breath! Yup! Bad breath not only from the tuna, which will be bad enough, but from the Ketosis. Just something to consider if you have any intention of being around others.

Understand that any weight loss will be accompanied by weight gain, usually the weight gain will be a rebound and you will put on more weight than you lose. You will, in the very least, put on all the weight you lost. If you stay on the diet longer than a few days, your body will go into starvation mode and when you start eating “normally” again, your body will act to hoard calories in preparation for the next no or low-carb diet. Between the impact of the nature of the diet, combined with the loss of glycogen, and the severely restrictive calorie intake, you are essentially putting yourself on a starvation diet.

If you do this over and over again, you will end up heavier than you were when you started. Not a healthy proposition!

There are a number of diets designed for healthy weight loss, none of them fast and few of them easy. If a diet promises quick and easy, you should immediately do a double-take and do a lot more research. The 3 Day Tuna Diet will help you drop weight in the short term but long term you will gain the weight back and much more.

Be aware and beware!

In the coming weeks I will offer you more insight into how to best lose weight and keep it off!

John

John Zajaros, Coach Z
Lakewood, Ohio 44107
440-821-7018 (cell)
216-712-7004 (bus)
excellencepaidforward@gmail.com

PS, Subscribe to our list and you will gain access to a super resource for healthy eating and weight loss. I will also send you a copy of our newlsetter when it becomes available later this month!

PPS, I am also accepting a limited number of clients who have obesity and back pain issues. I specialize in helping people reclaim their lives after profound weight gain coupled with chronic neck pain, back pain, and sciatica issues. Call me for more information and a consultation.

Taking Advantage Of Cider Vinegar Weight Loss

With all the diet pills, extreme dieting techniques and exercise programs, you might miss an age-old technique: cider vinegar weight loss!

That’s right!

You don’t need to pump your body full of chemicals or go on some crazy crash diet. The answer you’re looking for might already be in your kitchen cupboard! It might sound crazy, but cider vinegar has been used as a weight loss treatment for ages.

So how can apple cider vinegar help with your weight loss? The truth is, no one quite knows. Scientific tests haven’t been able to prove anything for sure about cider vinegar in regards to weight loss. The reason to try cider vinegar is mainly the stories of people who’ve already used it, and already lost weight thanks to it.

There are a few ideas as to why cider vinegar aids in weight loss. Some people believe that it increases a person’s natural metabolism, which makes out body digest and change food into energy faster. Other people have stated that cider vinegar actively burns the calories in your body to help you lose weight. Some reports say that cider vinegar helps cleanse the liver, which is an organ that can have a big effect on weight loss.

One recent experiment showed that eating cider vinegar with or right before a meal can help you feel more full, and thus prevent overeating. The test was a very small one, but the results looked really good. Cider vinegar weight loss still needs to be tested more with people before we can be sure just how much it helps. There’s evidence that ancient Egyptians used cider vinegar for weight loss, so it must be doing something right!

There are a couple of different ways to use cider vinegar in your weight loss program. The easiest way is just to add a little bit of cider vinegar to a glass of water or juice, and drink it with a meal. Another option is to buy tablets or capsules that contain cider vinegar in them. Some of these tablets contain other things, like vitamin B6 and something called lecithin, which may have more effect than cider vinegar alone.

Aside from weight loss benefits, cider vinegar is very healthy for you. It is naturally rich in vitamins and minerals, and can help with a number of medical problems and improve your general health. For instance, cider vinegar contains potassium, which helps lower blood pressure. It also has fiber, which can absorb the cholesterol that causes heart problems. Those are just a few things it helps with – cider vinegar can also help with digestion, sore throats, arthritis pain and even diabetes.

Despite all the bonuses of using cider vinegar weight loss, it has some risks as well. The biggest thing to watch out for is that cider vinegar is very acidic, which means it can burn and damage your teeth, mouth or throat. It’s important to dilute cider vinegar in water or juice before drinking it. Be sure to contact your doctor before trying cider vinegar if you have any serious medical conditions.

John Zajaros, Coach Z
216-712-7004
440-821-7018
Skype: johnzajaros1
johnz@ultimateweightlossplan.com

PS, Make sure you sign in for the newsletter and the drawing! You will also get a 65 page ebook complete with everything you need to have to supplement what you learn here…as far as diet and training tips go. And, it’s awesome and totally FREE!

Fitting Exercise into Your Life

Being physically active has so many health benefits. So if you are thinking you can’t possible fit 30 minutes or more of exercise into your daily routine, these tips from Johns Hopkins can help.

If finding enough time to exercise seems too much to contemplate, remember that any exercise is better than no exercise and small steps are the key to eventually making larger changes in your habits. What this means is that you shouldn’t forgo exercise altogether just because you can’t find the time or energy to exercise for 60 minutes a day — even 30 minutes of exercise on most days of the week offers significant health benefits. Here are some strategies you can try to increase your amount of physical activity:

Exercise tip 1 Replace sedentary activities with more active ones. For example, instead of watching television while sitting on the couch, take a walk while listening to a book on tape or talking on your cell phone. Or at least try doing some calisthenics while watching your favorite show.

Exercise tip 2 Look for stolen moments throughout your day to add activity. Climb the stairs instead of taking the escalator, walk instead of taking your car or public transportation, do a lap around the mall before you start shopping, and return your cart all the way back to the supermarket instead of leaving it in the nearby cart bay.

Exercise tip 3 Buy a pedometer. This step counter will help you assess how many steps you’re taking per day. We and other experts recommend 10,000 steps a day (equivalent to about 5 miles), although most people walk much less than that. Start off by tracking the number of steps you take on a typical day. Then, try to increase your step count by 500–1,000 steps every 2–3 weeks. Keep a record of your step counts and reward yourself (not with food, of course) when you reach your goal.

Exercise tip 4 Consider activities such as tennis, golfing, fishing, and dancing. These activities can be enjoyed well into later life and add a social element to exercise.

Exercise tip 5 Plan for exercise every day. Mark out 30 minutes or more a day for physical activity and stick to it as if it’s an important meeting or appointment. Individuals who become habitual exercisers are those who make physical activity a priority.

Calories Burned During Moderate vs. Vigorous Activities

Calories Burned Per Hour for a 154-lb Person

Hiking 370
Light gardening/yard work 330
Dancing 330
Golf (walking and carrying clubs) 330
Bicycling (less than 10 mph) 290
Walking (3.5 mph) 280
Weight lifting (general light workout) 220
Stretching 180
Running/jogging (5 mph) 590
Bicycling (more than 10 mph) 590
Swimming (slow freestyle laps) 510
Aerobics Walking (4.5 mph) 460
Heavy yard work (chopping wood) 440
Weight lifting (vigorous effort) 440
Basketball (vigorous) 440

*People who weigh more than 154 lbs. will burn more calories per hour and people who weigh less than 154 lbs. will burn fewer calories per hour when engaged in the activities listed here. Source: Dietary Guidelines for Americans, 2005.

Posted in Nutrition and Weight Control on July 9, 2008

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Weight loss is only one way to measure the overall effectiveness of your weight loss program!

One of the least accurate measures of fat loss, and it is fat loss and not weight loss that should be of primary concern as we set out to “lose weight” is the scale. The most accurate measure is the tape measure!

Beginning a weight loss program entails having an accurate picture of your starting point, not only to gauge the overall effectiveness of the program but to give you incentive along the way. Nothing will keep you going quite like looking at a before and after shot and seeing a real difference, even if you haven’t achieved your final goal yet.

Interestingly, statistics have demonstrated time and again that people who fixate on daily weight fluctuations (per the scale) have a much higher drop-off and drop-out rate than people who measure with a tape every ten days to two weeks. If you want to stay with your weight loss program, focus on losing inches, not pounds. The weight loss indicated by the tape will be inches related to fat loss, rather than absolute weight loss…which may be difficult to quantify.

Part of the reason weight loss is difficult to measure with a scale is that as you become physically active, you may gain muscle or, at the very least, your muscles may undergo what is called hypertrophy, meaning they get bigger or, in some cases, they simply become denser, more compact, and thus heavier. If the muscles get bigger or denser, meaning healthier, they will weigh more, thus offsetting the absolute weight loss, yet indicating a real fat loss.

There are other measures for establishing overall body fat beyond the scope of this article. However, if you are set on getting an accurate measure of body fat percentage, your local hospital, one with an advanced sports medicine center may be able to accommodate you. The most common, least accurate measure is the skin fold test, hardly worth the trouble, but you can get a skin fold test at most health and fitness centers.

The way to begin is by measuring yourself at the:

1) Neck
2) Shoulders and chest
3) Chest under the arms
4) Upper waist at diaphragm
5) Mid-waist at the navel
6) Hips across the buttocks and pubic bone
7) Upper thigh
Mid thigh
9) Lower thigh (just above the knee)
10) Calves
11) Ankles

Then repeat the measurements every ten days to two weeks, no sooner than every week. Make sure you measure yourself at the same time each day, on the same day of the week, if possible.

Then take a photo array of yourself:

1) Front
2) Sides
3) Back

Make sure pictures are full length and waist up, with good lighting. If possible, take video as well.

The measurements, pictures, and video will be a better overall representation of the effectiveness of your weight loss program than the scale and will keep you motivated long term.

Finally, once you have all your measurements and your photos, put them in a journal and record your daily exercise regimen and everything you put in your mouth each and every day. Then, add the measurements and images (if you wish to) to a spreadsheet, so you can lay the results out in front of you…a highly effective way to gauge overall progress.

The success or failure of your weight loss program depends upon a number of factors, including the template you begin with; and, that includes measurements and photos. Make sure to lay the proper groundwork, get the foundation right, and don’t worry about the scale…measure and take pictures (and video), and you will be successful in losing weight and keeping it off!

An aside: This post expands upon the previous post and video. I had a number of emails from people who wanted clarification, so I hope this is helpful.

John Zajaros, “Coach Z”
216-712-6526
866-835-2913 (toll free)
Skype: johnzajaros1
johnz@ultimateweightlossplan.com

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The Ultimate Weight Loss Plan: Journaling and Assessment
The Scale versus the Tape!

If you began with us right away on the first day of our Ultimate Weight Loss 30 Day Challenge, you are walking or engaged in some other form of aerobic activity (e.g., running, biking, rowing), you also know about diminished returns in aerobic exercise and making the most of the first 30 minutes, 10 in warm up and 20 at your target heart rate, in your aerobic exercise routine; and, you have cleaned out your refrigerator and your pantry.

Now that we are through the first 3 days, we need to take the next step in a successful weight loss program, and that’s the physical assessment.

The physical assessment needs to be both visual and and written. Significantly, many people who begin to lose weight hop on the scale daily. Weighing yourself every day is the kiss of death for a successful weight loss program!

I know what you do, I did the same thing for years! You weigh yourself naked the first thing in the morning, you may even wait until after weighing in before drinking or eating anything. And, to top it off you may even make a short “pit stop” to the “potty” before the ultimate moment! Some people even exhale! Yup!

Does that about paint the picture? Of course it does! I’ve been there, we’ve all been there. The thing is? It’s about the absolute worst thing you can do.

Follow the steps in the video below. Get a journal and write down everything, your measurements, your observations, your pants and belt size, etc. I use a spreadsheet so I can lay everything out in front of me and watch the progress. Whatever works for you is fine, but like the commercial says, just do it!

John

John Zajaros, Coach Z
216-712-6526
866-835-2913 (toll free)
Skype: johnzajaros1
johnz@ultimateweightlossplan.com

PS, Make sure you sign in for the newsletter and the drawing! You will also get a 65 page ebook complete with everything you need to have to supplement what you learn here…as far as diet and training tips go. And, it’s awesome and totally FREE!

When it Comes To Effective Weight Loss – More is Not Better in Every Instance!

The fact of the matter is when it comes to weight loss, in some cases more is great and in other cases more isn’t better, and in still other instances more will hurt your weight loss efforts. Today we are going to deal with one aspect of more is not necessarily better, particularly when it comes to aerobic fitness and permanent weight loss!

Aerobics is undeniably one of the most effective methods for losing weight in a fast and effective manner. Aerobics used to be thought of as jumping around in a studio to snappy music or running for hours on end! You either joined a program and jumped around for 30 to 60 minutes a night, a few nights a week, usually in high-impact ecstasy, or you laced up the New Balance or Nike running shoes and headed out the front door and into the great unknown, usually to huff and puff your way around the block and limp back home…at least at first!

The reality of aerobic fitness, particularly as it relates to weight loss is very different from the truly American mindset that usually goes like this:

“If 30 minutes is great, 60 minutes is fantastic, and 90 minutes will be amazing!”

NOT!

The mindset of “more is better” permeates much of Western thought and our bodies simply reject it. In fact, if we use this weight loss strategy, our bodies will rebel, usually by way of muscle strain, stress fractures, and overtraining syndrome….complete with fatigue, malaise, and the runs (and I don’t mean up a hill!).

Interestingly, it has been demonstrated time and time again that less is actually a more efficient strategy when it comes to aerobic fitness and weight loss. The reasons are myriad but the one we are interested in here has to do with our body’s way of handling any sort of aerobic exercise.

Let’s say you are about to begin your weight loss program and you do not want to adjust your diet, you like to eat and that’s all their is to it…so you figure you’ll jump on the treadmill or the recumbent bike for a few more minutes or you’ll walk or run for an extra 30 minutes.

WRONG!

Here is how your body works:

1) The first 10 minutes or so gets your body warmed up and your heart rate into the target range (we will get into that in a subsequent article).
2) The next 20 minutes are of maximum benefit, in terms of aerobic benefit and for fat burning purposes.
3) The next 20 minutes and every 20 minutes thereafter there is what is called “diminished returns.”
4) Warm down, light stretching and so on.

That’s it! Simple as that. Pick your poison, so to speak!

Here’s why:

1) The first 10 minutes is simply a warm up and the whole purpose is to get your body warmed up and your heart rate into the target zone. The warm up will get blood and oxygen to the muscles so you can exercise efficiently and effectively without injuring yourself.

2) The next 20 minutes is the period when your body achieves maximum benefit; and, this is true regardless of the exercise you are doing. It varies a tiny bit depending on your fitness level but the first 30 minutes, including the warm up, is when most of the weight loss and aerobic benefit is achieved.

3) Every 20 minutes after the first 30 minutes, again including the 10 minute warm up, will yield less of an effect. This is called the point of diminished returns. In reality, every 20 minutes you continue exercising aerobically results in less gain until you would actually begin to go into debt, meaning your body would begin to pay for your efforts by literally tearing itself down to continue to fuel your effort. This is similar to what happens with marathoners once they hit “the wall” at approximately 20 miles in a race. Of course, the reasons are more complex but diminished returns is part of it…that and the body simply runs out of fuel.

4) Always make sure you stretch and warm down. Don’t simply stop, pack up, and leave the gym or run into the house…take the time to stretch and allow your muscles to cool down. This is for a number of reasons, including the more your stretch, the better you will feel the next day, less soreness too!

Ultimately, walking is the best overall aerobic exercise for a number of reasons. Walking is low impact, it can be done almost anywhere and by anyone, and it is the least expensive form of fitness. All you need to begin walking for weight loss and aerobic fitness are the clothes on your back and a decent pair of shoes.

When it comes to the latter, I cannot stress shoes enough! Shoes are crucial. We will deal with equipment in an upcoming post but if you have started your 30 Day Weight Loss Challenge, make sure you are wearing the proper shoes or you can derail the entire program. I suggest New Balance (there are several and 1906 are best) or Skechers Shape-ups. If you are planning on jogging at some point or exercising in the gym, the New Balance are a better buy, simply because they are more of an all-around shoe.

So remember, more is not better, less is! Think about the diminishes returns when walking, running, rowing, biking or whatever. Does that mean you won’t benefit from a 60 minute walk?

NO!

But remember, the first 30 minutes are optimal and, with each subsequent 20 minute interval, there is less benefit. 20 minutes, including warm up, 3-4 times a week will be more than enough to start. If you are really gung-ho, go 5 or 6 days a week. But take a day off, allow your body to rebuild, and be consistent.

Good luck with your weight loss goals and tomorrow we will discuss the personal assessment and journaling, also key to your weight loss and aerobic fitness success. Remember, we are working on a lifestyle change and it takes all the components working together over a period of days, weeks, months, and even years to create a new you. But if you stay with it, the results will be amazing!

John

John P. J. Zajaros, Sr., “Coach Z”
216-712-6526
Skype; johnzajaros1
johnz@ultimateweightlossplan.com

PS, DON’T FORGET THE FREE EBOOK ON NUTRITION AND TRAINING! JUST SUBSCRIBE BY FILLING IN THE BOX IN THE RIGHT CORNER AND YOU WILL GET IMMEDIATE ACCESS TO SOME GREAT TIPS AND WONDERFUL OVERALL RESOURCE!

I have been helping people lose weight for years and there is one universal truth, no two people are alike when it comes to weight loss.

What works for one person may not work as well for the next individual trying to lose weight. However, when people talk about weight loss, they usually get very simplistic and say things like “eat less and exercise more!” Many reply, “If only it were that simple!”

Well, it is…and it isn’t!

The fact is, weight loss can be incredibly easy or incredibly difficult, depending on a number of factors, and we will cover most of them in depth over the next 30 days.

By now, if you started on day one, you have started to walk, you may have even thought about buying a dog…if you don’t have one already! No
kidding, a dog is an excellect accountability partner, and you need one. I will get into accountability tomorrow but for today I want to talk about the eating part of weight loss. And no, I am not talking about a diet! I am talking about a shift in thinking, a new way of conducting your life…so you don’t have to diet, just change how you do things.

For today, all I want you to do is to go through your cupboards and get rid of all of the junk food, all of it! Get rid of the chips, the pretzels, the cookies, the ice cream, the sugar-ladened cereals, the pop (soda-even the diet soda), Kool-aid, the high fructose and sucrose juices, particularly the ones with 0-10% juice, the booze (all of it), and everything else in it you can find that is even remotely close to being in the junk food category.

Yes, I know that may mean you are throwing away money. Would you rather have it around your waist? Because that’s where it is going if you don’t get rid of it.

Once you have gotten rid of the junk, resolve to never allow it back in your house again. Don’t get me wrong, there is nothing wrong with an occasional treat, in fact I recommend it. but if you bring anything like that into the house, make sure vit is on a limited basis and is usually done as some kind of reward for a goal accomplished or a level of fitness achieved. If you use treats in that way, they are fine and may even help to keep you on track, you won’t be quite so apt to run out and binge if every once in a while you reward yourself for reaching a milestone of some sort.

Once you’ve gotten rid of the junk, go shopping!

This time make a list of the fruits and vegetables that are on sale and that are your favorites. Go to your favorite grocery for fruits and vegetables, there is always one known for their quality and selection…go there and go wild!

Stock up on the fruit and vegetables you enjoy and begin to train yourself to snack on a piece of fruit or a ready cut and cleaned veggie you have
already for you in the fridge. Anything you do to make things easier, particularly during the first days and weeks of a weight loss program, will help you stay on track. Oranges, grapes, and melon are great for the sweet tooth. Some kinds of melons actually take more calories to digest than are in them, this is also true of certain vegetables. But for now, simply get the ones you enjoy and we will play with the choices during the upcoming 30 days of your weight loss challenge.

That’s it for Day 2!

Clean out the cupboards, and the refrigerator, and restock with the kinds of fruits and vegetables you enjoy. As you begin to walk and change your eating, you will be amazed at how soon, and how fast, the weight loss commences.

John Zajaros, “Coach Z”
216-712-6526
Skype: johnzajaros1
johnz@ultimateweightlossplan.com

PS, By now you should have subscribed to my newsletter, the next edition will be out in the next 10 days or so. You will also receive an amazing resource immediately upon confirming your subscription, a resource for getting the ultimate results from diet and training by one of the foremost experts in the field.