Ebook Sample Content Preview:

Strategizing Your Diet

Now that you have learned the basics about fats, it’s time to learn how to design your own diet to shed those extra pounds. Creating a weight loss diet that caters your own preferences is the golden rule to a successful diet plan. Don’t go for an extreme diet plan just because you’re desperate for a drastic change in your weight - it’s unrealistic and you rarely get to your goal. Ideally, small changes in a healthy direction over time can work magic to your body. Winning Rule: Slow & Steady wins the race in long-term fat loss! Follow these simple magical steps to creating your own fat-shedding diet!

•Identify your current dietKeep a careful diary log of your normal food intake for 7 days. Eat as per normal but keep record of what you have consumed each day, how much at each meal or snack. For example how many bowls of cereal? One or two? How much milk? What type of milk? TIP: There are so many amazing Calories-Tracking Apps today! Simply download one and start tracking – The more convenient it is, the more likely you’ll track your food intake! Make sure you calculate the amount of calories intake for every meal, add all seven days’ total calories intake and divide by seven. This will give you a good idea of the calories intake you’re currently consuming at your current body weight. •Design a new dietDream big but start small. Be realistic and take small steps towards big success! A safe weight loss is one that will most likely be permanently consistent, is one pound a week. GOAL = Lose 1lb / Week Do your math. One pound equals to 3500 calories. 3500 divided by seven days a week equals to 500 calories each day. Identify your daily average calorie count and subtract 500 calories. My personal favourite formula to calculate my Average daily intake is to take my own body weight, multiply by 14 (Of course, there are other formula out there…more complex ones that is)

But remember: Keep things simple! That’s the key to easy weight loss So let’s say I’m a 180lb man. So 180X14=2520kcal Then, 2520-500=2020kcal. *So, I need to consume around 2000kcal per day to lose 1lb/ week.* If my weight loss progress is slow / hit a plateau, I’ll lower down my daily calorie intake to 1700-1800kcal. Simple. However, keep in mind that you should not lower your calorie intake to less than 1500 without advice from a professional registered dietician. •Play of substitutionDon’t quit food, don’t go into hunger mode! Think about zombies… what they do? They binge! So if you starve yourself for too long, you’ll BINGE! Learn to substitute healthier food that you like and reduce portions of high calorie food that you like so you can achieve the new lowered daily calorie count. Let’s just say you love burger and almost can’t live without it, its okay, eat it. But instead of eating the whole thing as it is, lower its calorie count by cutting the portion size or substituting certain ingredient. Eat half of it rather than the whole; opt for lean chicken meat rather than fattening beef patty, a sprinkle of chilli flakes instead of oozing chilli sauce.

The easiest and most possible way to achieve huge calorie savings is by changing the way your favourite food are prepared. Avoid frying and rich or thick sauces. Opt for steam, bake, broil, roast, or even better - just eat it fresh.

Ebook Sample Content Preview:

Chapter 7: The Power of Belief

What a lot of people will want to use these tools for is to increase their confidence and their self-esteem.

This is one reason we’re often told to visualize ourselves obtaining our goals. When you visualize yourself obtaining a goal, you produce neurotransmitters and hormones as though you had achieved that goal. As far as your brain is concerned, that has already happened. This then makes you much more likely to perform well when you actually attempt that thing.

Likewise though, when we unintentionally visualize ourselves falling, or stuttering up on stage, this actually causes us to produce more fight or flight hormones which in turn makes us nervous and makes us much more likely to actually do those things.

So don’t just restructure your thoughts, try to picture things going well – and with the backing of your cognitive restructuring you should know that this is actually what’s more likely to happen.

How to Become Socially Fearless With Hypothesis Testing

In general, removing anxiety and increasing our confidence is a very important tool and the more you can recognize the power of simply believing in your own ability, the more things will start to go your way.
Another tool you can use then, is to completely remove social anxiety using hypothesis testing. Most of us have some social anxiety even if we’re generally confident and by removing this, we can become much more successful.

Let’s start by asking why confidence matters in the first place. The simple answer is that when you’re confident, others thing they should also be confident in you. This sends the evolutionary signal that you must be higher in the pecking order than them – it makes the opposite sex think that you must be a good catch and it makes the same sex think that you must be an important and influential figure.

But when we stutter and stammer, it suggests that we aren’t confident in either the content of what we’re saying, or our own importance. Either way, this then makes people less likely to believe us and it makes them think that if we’re shy of them, they must be superior to us. The hierarchy has now established us in a much weaker position. It doesn’t mean they’ll be cruel, it simply means that we’re not in a position of power and influence.

Using hypothesis testing though, it’s possible to go one step further and to completely transform the way that people think of you and the way you interact with others.

To do this, you’re simply going to remove the anxiety you previously had when speaking to people by testing the outcome of it going wrong. So find a shop that you don’t often shop in and then go up to the counter to order something. When you do, do it using a funny voice, say something purposefully awkward, or stand in silence for a moment. It will be awkward and painful and it will trigger your fight or flight response. But breathe and try not to get too anxious. What you’ll learn is that nothing bad comes of this experiment and the transaction is completed as normal.

That was the worst case scenario and nothing bad happened! Do this a bit more and over time, the reassociation will also kick in and you’ll learn that there’s really nothing to be afraid of. Eventually things like interviews, dates and other social scenarios will be far less scary and will trigger much less of a stress response. The result? You’ll seem so confident and at ease, that your charisma and influence will increase drastically.