The I’m
too Busy to diet
7 Day Plan Lose 10* to 100* Pounds! Quickly.
Painless Weight Loss
FAST. EASY. TASTY.
From FreshLifeAcademy.wordpress.com
The ANSWER...before you ask the question:
Yes. This plan offers a solution for those who either cannot afford the expensive diet foods, or more likely do not have the time to make up gourmet or complicated diets meals. The intent is to get your weight loss process started with an easy plan to lose weight. THEN transition to foods that are lower in sodium and to use more live foods. But for now.
This works quickly. This works cheaply. This plan is easy.
ZOOM IN To Read.
By Steven Bullock Fresh Life Publishing, Inc. Copyright 2010 No part of this book may be reproduced, stored in a retrievable system, or transmitted by any means, electronic, mechanical, photocopying, recording, or otherwise, without written consent by the author. PUBLISHER: Fresh Life Publishing, Inc. 2010 ISBN:
FreshLifeAcademy.wordpress.com
CONTENTS
The I’m
too Busy to diet 7 DAY PLAN
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11.
Introduction EASY! NO PAIN! Why THIS plan. TO DO & DON’T DO. I’m too busy to diet...no diet. Don’t Panic you WON’T starve! Change to Better Habits. THE PLAN. SHOPPING LIST. Daily Plan & Calendar The end is in sight. Maintaining and success!
APENDIX 12. Customizable Calendar 13. Shopping list. 14. Inspiration. 15. Some “lighter” thoughts. My wish is to get your weight loss objective completed. Then move or transition you from these easy meals plans to more healthy foods and with little or no processed foods. Processed foods are not good for you for long term consumption. However this plan is easy. It will work. Let’s get the weight off now.
Introduction To
Your Easy & Painless 7 Day Plan This plan was developed out of shear necessity. I needed to lose 45 pounds. At the time I couldn’t afford the high prices for the good stuff. Nor could I afford to buy all of the spices, special cuts of whatever. I also had no culinary skills or experience to make the dishes the fancy diet plans had proposed. I have tried most of the diet plans and have in most cases lost weight. In many cases it also included spending lots of money on those special meals. Guess what?! I have THE plan for the average Joe & Josephine using everyday meal products available in every grocery store.
“If you truly want to lose pounds, move toward a more fulfilling life style...this plan is for you.” The concept is simple; use everyday products, easy preparations, use a practical volume and simple and readily available spices to add real and better fresh flavors...and manage what you eat without starving. I looked at the diets and found some basic concepts in all of them. They would ; Reduce the
quantity (calories), make the diets something few people were used to eating, and use expensive products. The calorie reduction is fine. Changing eating habits to unmanageable meals made no sense to me. Eat quality, real food, in modest portions.
We are creatures of habit and unfortunately most people like what they like. There are variations but for the most part we are very boring. We place our toothbrush in the same place every day, we do the same routine almost daily. We are conditioned by life’s demands and what we attract, all sending us into predictable life patterns. There is nothing wrong with that...but it is boring! The reality is that those routines also allow us the flexibility to change our lives in other ways. We need routines in our lives. Boring or not. This is not an extreme diet plan. However any change in your diet can have an effect on your system. I advise you to check with your medical advisor before beginning.
So I thought; why not use our routine and some readily available foods to build our 7 day Plan?
Then repeat the 7 Days Over & Over until you lose your weight objective. I realize that these suggested meal plans may not fit the tightly defined healthy profile for long term use because we are not eliminating or even reducing sodium or fat, except extreme fats. The focus is more on portion control for a short term. But that is the trade off we make for the convenience and lower priced food that more closely fits the average budget. The focus is that you will be using this plan to drop pounds, which will be a tremendous benefit. The other consideration, again, is that the plan is a SHORT TERM way of getting you to a healthier weight.
This Plan is not about will power. It IS about choosing to make a change.
The great thing is that this plan allows you to make just simple choices.
This plan should not be a shock to your system! Easy to handle. We have developed this as a; ONE SIZE DOES NOT FIT ALL Plan! To help, I have added a volume of food factor that will adjust the quantity of the suggested meal plan. The medium plan is the standard. Then we use a factor that will allow more food for the body type and size that requires more.
FIRST 2 WEEKS: ALL THE FRUIT & VEGGIE ITEMS YOU WANT! You will feel better. You can then choose to do another week or a month. I suggest that you do this for no more than three months without getting a medical check up. I am using standard foods and then control Portions, and to substitute better choices for the bad choices that get us into trouble.
DON’T: Here’s a don’t for you. I wish you the best and I am confident that Don’t over think this. Just focus on trying it one week at a time and suddenly you will be you WILL lose the weight you choose to lose. at four weeks. You will have lost many By the way; you will get a treat every 7 Days! pounds.
The plan is only a short 7 Days—Then multiply your loss requirements: add one week at a time until you reach your objective. This plan should give you a 1/2 pound per day average loss over four weeks. Some may want to push this to as much as possible every day …but why? It took awhile to put it on so take a reasonable time to take it off. Being careful will help you remain healthy as possible and will also help you adjust to the weight losses. If you have ever attempted to lose weight, then you know how your chemicals will change. That’s O.K. and you should welcome it because it means the plan is working.
Begin with 4 weeks & At a target of 1/2 Lb. or so per day. You know how your mind might want to fight you. Just don’t push too hard and you can easily handle this. At 1/2 pound per day and for 28 days is 14 pounds. That is pretty good. Doing any more than 1/2 pound and you will put your system in a strain and you will be more likely to stop before you reach your objective. So how long will you need or want to work your plan? Just add weeks as needed. It is all about healthier and practical choices. Don’t worry about how much per day loss you may or may not have...just stay on this plan and it will work!
Factored Plan - ADJUSTED MEAL PLAN BASED ON BODY TYPE FACTOR Big Man/Woman (Seriously consider a Physicians help)
Need lots of Help. (Maybe 50 to 100Lbs over)
Plumpish (25-50 lbs over)
Just A Little Over (5-25 lbs over)
A Couple Of Pounds (Just don’t eat for a day or two!)
2X
2X
As Written
As Written
Take the factor, from the list at the left, that applies to your body type and multiply it times the scheduled meal plan. Example: If you have 1 portion (or can) of Soup shown then take the factor on the left that matches your body type say; “Needs Lots Of Help” (2X). 2X You would have the Following: 1 can of Soup X Factor of 2 = 2 Cans of soup.
The same applies to any and all meal items on your list, includes veggies, deserts or what ever. Once you have lost weight to qualify in the smaller body type, then adjust the Factor. So, you would drop to an “As Written” factor.
Why a Factored Plan? One size does not fit all. The reality is that every person has their own requirements to run their body “machine.” Larger body types require more than someone smaller. Use the factor or you may feel starved, and that point some people might quit. But you won’t. One simply can not starve a large body that is used to having a large volume of food. It will fight you and usually win. So if you use the factor you should be able to handle the Plan ...and lose the weight.
Feeling LESS FULL IS A GOOD THING.
Knowing that you will not starve can set you free to focus on simply managing your loss. Do NOT confuse the feeling of “less full” with the feeling of “hunger.” These feelings and symptoms are different. I repeat; you need to be aware of the
difference and embrace the Less Full and be encouraged that you are not hungry. Know that you are allowing your stomach to work correctly without being slammed with more food on top of more food.
Use This
daily Schedule–PORTIONS
Here’s my only real restriction: No more than one slice of WHOLE WHEAT Bread per day. Or none if you can live without it.
Meal: Breakfast Lunch Mid-day Evening
This shows what & how much to feed your machine.
entrée Add-in Veggie Fruit 1 1 2 1 1 1 1 3 1.5 2 2 1-3
Drink Snack 2 2 1 2 2 1
Portion size: 1. Entrée. Use smaller portions. ( Roughly the size of the palm of your hand in diameter ) 2. Veggies and Fruit. Larger portions. Roughly a bowl size or one & a half. 3. Drinks: No Soda including diet type. Drink Green Tea, water, unsweetened tea, fruit juices. No high fructose syrup. Be careful to eat No More than what you need to satisfy the hunger.
Weekly Schedule Options—ENTREES
Soups
Packaged meat in bag. Roasted Chicken Smaller Portion Dinner
I suggest trying ONE CAN first of the low sodium soups and then add a little salt to taste. You will have less salt that way and the salt flavor is more concentrated so you actually taste the salt. But if you that ONE trial can still doesn’t work for you then stick with the regular cans. I like using condensed and only add in 1/2 the water recommended.
Portabella The flavor is more Mushrooms intense that way.
Soups are a staple with this program. But before you say oh no not soups, let me tell you how we pump them up. It’s just like your fancy restaurants do it every day. Add in a can of green beans, canned, carrots or mushrooms. Add in spices. In tomato soup you can add garlic and basil. Use your imagination. In vegetable soups add in just a small amount of sliced or chopped chicken or roast beef. Just about a half cup shredded or finely chopped meat. The soups are usually about 70-190 calories. Add in the above items and you are adding maybe another 50-100 calories.
Weekly Schedule Options—ENTREES continued (Don’t forget about Portion Control))
Flank Steak Sliced Meats Add Flavorings
Add flavorings and spices where you can. We want Flavor! Flank steak is great by itself. However use the Dales/Soy/Lemon marinade. (See Flavorings)
Eggs -a beautiful thing
Eggs have many variations. Especially when you add flavorings and spices. No bacon or sausage.
Bag Meals - ONE SERVING
Bag meals have all the flavor you want. But, Limit yourself to one serving, see the bag for size.
Packaged Chicken
Chicken is always good. Focus on flavoring it well. Try the Dales/Soy/Lemon marinade as well.
Fish & Tuna
Buy the Solid White Tuna, not the generic stuff. There is a huge difference in the flavor. Fish is always a good choice. Eat a double portion of fish.
Weekly Schedule Options—VEGGIES Corn. Fresh, steamer or canned. Portabella or button Mushrooms.
All You Want—First week! My mother used to say; “Eat your vegetables. They are good for you.” I resisted. She should have phrased it; “Eat your vegetable. I’ve added your
Carrots. Ready to eat.
favorite flavor. They are delicious.”
Zucchini. Slice and use ranch dip.
Oriental cooking adds flavoring to veggies. So why can’t you? If you have time, create a basic sauté some mushrooms with chopped onions, soy sauce. Then add it to other veggies in various meals. Try this 3 times a week or more.
Steamer Veggies. Flavorful choices. Tomatoes. Cherry are easy.
Have you tried the steamer veggies? OMG! They are great. They have flavor packed in. No bland stuff here. They really are good. Corn on the cob steamer by Birdseye, is wonderful.
Weekly Schedule Options窶認ruit
All The natural fruits you want
Add just a touch of sweetener if you must.
Treat: Mix fruits in a blender with water, ice and just a 1/4 cup of milk and make smoothies. Focus on the flavor of the fruit instead of the usual sugar rush.
Avoid the fruit products that have added sugars especially high fructose corn syrup. Use just a minimal sprinkle of sweetener, if you must. Any fruits are great. Use them as a part of every meal if you can or when it s convenient, but get at least three a day. Bananas, strawberries, apples, grapes...whatever. Try some that you have never tried. Add variety. Mix and match for flavor. Try to avoid fruits in a can, unless you drain them completely and eat a small portion. The sugars convert to fat and will throw your blood sugar out a of kilter.
Weekly Schedule Options—Drinks
& Juices
Bottled Diet Green Tea is better than Cola dinks.
Green Tea, 100% juices, no sugar added juices. juices
Pineapple juice is a great juice for your system. Drink all you can afford.
Green Tea or maybe unsweetened regular teas should become your standard drink.
The fruit mixed drinks like V8 Splash that has great nutrients is also VERY flavorful . You would never expect something that taste so good to be good for you.
I eliminated acid reflux when I stopped drinking Diet Colas and substituted Green Tea. I brew the Green Tea at home and drink it all day long. Regular tea has more caffeine. When I am out I usually just buy an unsweetened tea at a fast food restaurant or convenience store. I don’t pay $2.99 for bottled tea at a store. Just basic and cheap is fine. Just no sugar.
Weekly Schedule Options—Spices
& Flavors enhancement Let this just be start. Find or make you own flavorings concoctions. Staple 1: One f my staples is a flavor mixture of 1 part “Dales” Sauce, 1 part Soy, 1/4 part Lemon juice. It is a great marinade and flavor wash. I regularly use it on beef, chicken and pork. It is very salty so don’t add any salt to your meats. Staple 2: Bottled Lemon & Herb marinades are great for fish and peeled shrimp. While on this plan I would cut the mixture in half or use just as a light wash to add flavor. It is very good. Staple 3: Seasoned Salt, garlic powder and pepper. Use it lightly on beef and chicken.
Weekly Schedule Options—Treats
& Deserts
We need to talk! The treat reward is designed to help you through the previous six days. On the seventh day you reward yourself for what you have completed. Be very careful to keep in mind it is the reward not a license to pull up to an ice cream parlor and say “Give me six of
those and three of those.”
You should give yourself a treat but while finishing it you could stop at either when it’s gone or better yet, when you have satisfied the “hunger.” If you order a large shake and 2/3 of the way through you recognize that you don’t really need the rest. Then stop. That’ O.K.
Once a week reward yourself with a treat. Feel good about completing the 7 day plan. You have done well. You may not have been perfect but maybe that can happen next week. Know that you have added the weight over time, so it will take time to drop it. Be patient and persistent. Another treat is that you begin feeling the difference in your body. You begin seeing the difference as well. Don’t panic. This is what you
want. Feel good that you have made the decision to do something positive. Feel good about you.
Weekly
Structure & Thoughts
There is no second act in your life. This is all you get and no one can tell you when it will stop. But it will stop. That is a fact. The other fact that you should count on is that you can NOW choose to live your Life Fresh. Living a Fresh Life means that every moment you are in is the Freshest it can be. It is not behind you or in front of you, it is NOW! What are you going to do with it? No excuses. No limitations... No reason not to live your Fresh Life. Not another person on the planet can take anything from you that you will not allow. So give your life to yourself and the people in your life that you choose to share it with.
Make life happen for you. Take control of your life. Ask or demand respect from yourself. If you follow this Plan, I can promise you that you will lose the pounds. But I will need you be realistic. The reality is that if you over eat, choose to eat extra fats, eat any breads except a small amount of whole wheat, or if you allow sugar (except your once a week treat) to be in your system then you will be sabotaging yourself. Choose to control yourself. Choose to control your actions and face up to your faults and Weaknesses and forgive yourself. It will be O.K. Most of all forgive yourself every day for everything you feel guilty about. It is behind you.
Consider this—You can do this. You Will Do
this. You will lose your target pounds. Then there is the nasty word. Exercise. I remember feeling good when I exercised. Sweat clearing the pores and my muscles feeling alive. That was many years ago for me. So I have a plan for you that you CAN do. HERE’S THE PLAN:
Do more that you do now.
There it is. Real complicated isn’t it? Actually do more and push yourself just a little so you elevate your breathing and your heart rate. So for a 90 year old man that may be just walking across the room. For the 70 year old woman that may mean swimming. For others maybe it is riding a stationary spinning bike.
Whatever exercise you can do...then do that.
How many people came before you? How many have had as good of a life as you have? Probably none. We are comfortable. We have air conditioning at our command. We can go to the stores and buy anything we want. You don’t have to plow the fields, milk the cows, cut down timber, bathe the horses. We have it very good. So let’s take control of our cushy lives and CHOOSE to control what we eat. CHOOSE to put in some exercise. CHOOSE to be the person you want to be...the new lighter person. Pay it forward. As you have success with this Plan, pay it forward by sharing it with others. Do something to improve your character. Become a better person...than you have been. Do something for society, yourself, your family and friends. You can be better than you are now.
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The I’m
too Busy to diet-7 Day Plan
Ready to lose some weight? Live longer. Feel better—Look better. Improve your heart health. Reduce your lower back pain. Reduce joint and foot pain.
Painless
Weight Loss
7 Day Plan X ? Weeks = Loss
1/2* Pound Per Day
From FreshLifeAcademy.wordpress.com