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How to lose weight by eating

Author: Dr. Lair Ribeiro

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Course presentation
We often fail in trying to reduce our excess weight, and that happens because we do not
approach the problem from the right perspective. Thanks to this course, based on the best-
seller of the same name, you will obtain the keys to losing weight for free without your
mood or physical condition suffering.

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1. By way of introduction
Currently, maintaining the right weight has ceased to be an aesthetic concern and has
become one of the most frequent recommendations that doctors make to us. To achieve this
goal, we have undergone weight loss diets, we have tried severe regimens and we have
dedicated ourselves to the discipline of the gym. But after a few months we discovered,
disheartened, that little by little we have been recovering the kilos lost with so much sacrifice.
The good news is that today we can assure that we do not have to torture ourselves to
achieve it, but rather awaken the thin person that exists within us . The willpower and rigor
of healthy diets are now left behind.

What we will learn.- With this course we will teach you the keys to achieve, without effort, what
all healthy diets propose: a conscious and definitive re-education of our way of eating. But how
to go from the obsession with dietary effort to the possibility of changing from the inside out?
Well, you have chosen this course well because it will offer you advanced techniques that can
reprogram your thoughts in such a way that you can achieve your proper weight.

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2. An experiment
Below we tell you about an experiment by Dr. Kelly Browel where you can see that diets do
not always have the same effects.

A group of rats of ideal weight were fed a high-calorie diet until each of them reached the
weight that the research had predicted. In forty-five days they reached the expected weight: 25
percent more than the normal weight of these guinea pigs. They were then put on a (low-
calorie) weight-loss diet for twenty-one days, and they returned to their normal weight.

They were then fed a new diet, this time high in calories, and in fourteen days (much less time
than the first fattening period) the rats returned to the weight predicted by the research. But,
when they were subjected to the same diet again to lose weight, they needed forty-six days
(more than double that in the previous weight loss period) to return to their ideal weight. And
this is what happens in most diets.

The hypothalamus.- It is the regulator of food intake . It is located at the base of our brain. It
also has numerous functions such as exercising biological control of the tendency to obesity.

A large part of the hypothalamus regulates appetite, and the other regulates hunger, which is
a physical need that does not depend on will. Appetite, however, is a desire to be satisfied.

When a person consumes fewer calories than the body needs, the body, as it needs more
fuel, burns reserve calories. However, the hypothalamus interprets diet as if it were hunger,
and changes the thermostat level so that the body adapts to the new conditions of "food
scarcity" without altering its fat reserve too much. In this way, a change in metabolism occurs
in which the person eats much less, but the amount of fat stored in the body is maintained:
weight is lost, but practically not fat is eliminated, but rather muscles and water.

Conclusion. - The operation of the "fat thermostat" in our nervous system can be
consciously programmed. It is possibly an effective solution for the treatment of
obesity!

3. Factors involved in the fat thermostat

In this teaching unit we will explain the factors that can raise or lower the thermostat level,
determining the person's weight.

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1) Genetic factors.
There is no "fat gene", per se, but it has been proven in countless statistical investigations that
the father or mother of 70 percent of obese people is also obese.

An innate characteristic that can promote obesity is the presence of a greater number of
adipose cells, which will store inside the fats that we will consume throughout our lives.

There are two types of obesity:

-when fat cells (adipose) fill with a large amount of fat (hypertrophy).
-when there are a large number of fat cells in the body.

There is also the mixed type, when both things occur. Adipose cells fill with fat or multiply
depending on our type of diet during childhood and adolescence.

2) Psychological factors.
From the first weeks of life, various psychological factors can also lead to a tendency
towards obesity in the child . These factors are linked to the way in which they are treated,
the nutritional education they receive, the formation of their self-esteem, their degree of
identification with the obese mother or father, etc.

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4. Factors involved in the fat thermostat (II)

We continue analyzing the factors that intervene in the variation of the thermostat level.

3) Hormonal factors.
A man's body is normally 15 percent fat. For women, on the other hand, it is normal for 23
percent of their weight to be fat. Women have proportionally more adipose cells than men.

If both consume the same amount of calories, the tendency to gain weight will be more
pronounced in women than in men. Men burn more calories than women, whether they do
some physical activity or are at rest, and their metabolism needs a caloric supplement for the
proper functioning of their body.

In the premenstrual phase, increased levels of the hormone progesterone induces women to
eat more. There is also a greater tendency to consume sweet foods, due to the drop in blood
sugar levels. During ovulation, the hormone estradiol is released in large quantities in the
woman's body, which tends to reduce the feeling of hunger. These data show us that the
activity of female hormones may be one of the factors of obesity.
In addition to sex hormones, digestive, thyroid and other hormones also influence.

4) Feeding.
Food is just one of the different causes of obesity. Therefore, any diet alone does not work .

Why do we eat? In order to produce enough energy for the different functions of our body, each
of which requires a certain type of food.

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5. Factors involved in the fat thermostat (III)

In this e-mail we will explain the elements that can change the thermostat level.

5) Stress.
When the body is tense it secretes more adrenaline, which raises the blood sugar level. The
balance is broken: the body produces insulin, which lowers the sugar level, transforming it into
more fat, with the capacity to pass through the blood and be deposited inside the cells. This
increases obesity and creates a vicious cycle: the body asks for more sugar, then produces
more insulin to burn it off.

Stress can cause a compulsive urge to eat sugary foods, such as sweets and
chocolates .

When eating, being tense or anxious is harmful to your health. Before any meal it is good to
do a relaxation exercise, even if it is brief, so that our body absorbs food in a more
balanced and healthy way.

It is good for health: eat calmly, without thinking about any kind of worries and pay attention to
the food that is entering our body. In addition to this, each bite should be chewed at least
twenty to twenty-five times, which not only facilitates digestion, but also makes the
brain feel satisfied with less food .

6) Medicines.
The use of diuretics, laxatives and appetite moderators, including amphetamines, can be very
dangerous, especially if we self-medicate and take them without a medical prescription.

7) Physical activity.
Physical exercises burn calories, preventing excess from accumulating in our body in the form
of fat. But it is necessary that they be practiced regularly and continuously . In addition, it
is advisable to carry out a medical check-up before any exercise program.

Walking is one of the best exercises that exist to lose weight .

Other recommended physical exercises are: cycling, swimming, dancing, sweeping, playing
with children, chopping wood or playing sports.

Massages alone do not lose weight, but they help by activating circulation.

6. The effects of food on the body.

The importance of time. - The effect that a food produces on our body can vary greatly,
depending on what time we eat it . Anyone can realize this clearly, if they pay attention and
sharpen their sensitivity to perceive their sensitivity to perceive their circadian rhythm (natural

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rhythm of the organs and body systems).

The same thing happens with medications. Their level of absorption into the blood can double
depending on the time they are taken. For this reason, it is recommended to maintain a
regular schedule when taking a medication for a long time.

Recent research carried out in the United States showed that the effects of diet are different
when it comes to breakfast, lunch and dinner. The volunteers for this research were divided
into two groups: people in the first group added 1,500 calories at breakfast, 1,000 at lunch and
500 at dinner. Those in the second group consumed 500 calories at breakfast, 1,000 at lunch
and 1,500 at dinner.

In all cases, they were relatively obese people who consumed the same amounts of daily
calories (3,000), but distributed differently between the three meals.

The growth hormone. - People who consumed more calories in the morning lost weight.
Those who consumed more calories at night gained weight . This is because a few hours
after falling asleep, growth hormone is released into our blood, which does not make adults
grow more, but rather acts by transforming fat into muscles and strengthening our immune
system.

The more sugar there is in the blood at night, the less that hormone is released during sleep.
That is, sugar increases the level of glucose in the blood and inhibits growth hormone, thus
preventing the transformation of fat into muscles and weakening the immune system. This
problem repeats itself day after day, and fat accumulates in our body.

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7. How to decide what to eat

In this e-mail we explain the steps that make up the food choice strategy you should take.

1) Relax.

2) Think of a food that is not very healthy but that you would really like to eat; Imagine what it
feels like to eat it, feel its smell and taste.

3) Look down and to the right, and with your eyes closed, notice how your stomach feels at
that moment.

4) Imagine eating that food just as you usually do.

5) Imagine your stomach thirty minutes later, as if you were in there, feeling it.

6) Now think about a healthier food, that you don't like to eat as much, but for which you
would like to have a preference, such as salad or legumes.

7) Imagine eating this other food.

8) Feel the effect of that healthier food in your stomach, thirty minutes later.

9) Compare the effect of the two foods on your stomach.

10) Choose the one that makes you feel best.

After you have practiced this exercise a few times, the brain will make its choice
automatically . It's like learning to drive a car: at first you have to pay attention to all the
controls, to the pedals, to changing gears, but over time you end up doing it automatically,
without thinking.

It will not be necessary for you to do this exercise of choice every time you have to decide
what to eat, since your brain will launch this choice process programmed in the unconscious.
And so, nine times out of ten, without effort and without neurosis, you will choose the
healthiest food.

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8. Negative effects of diets (I)

In the following two teaching units we explain some negative aspects of diets.

1) Diets reduce sexual appetite and good mood.

An investigation carried out by a group of British psychologists came to the conclusion that
people who worry a lot about what they eat seem not very dynamic and arouse less sexual
attraction than those who eat everything whenever they are hungry.

According to psychologist Jane Ussher, from the University of London, who led research
requested by the British Butter Manufacturers Council, the fact that a person goes on a diet,
in addition to having no guarantee that they will lose weight, can create feelings negatives.

Psychologists interviewed 533 people, men and women, aged between 18 and 65, with the
aim of determining the connection between food and mood. They immediately verified that
people who eat without restrictions and calmly have more energy, are less burdened by
feelings of guilt and have a more intense and satisfying sex life.

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9. Negative effects of diets (II)

Below we explain the second negative aspect of diets.

2) Malnutrition affects mental capacity and longevity.

In a research that has been carried out for four years, in which three thousand rats are used,
scientists from the Federal University of Pernambuco fed a part of these guinea pigs with the
basic diet of the poor inhabitants of northeastern Brazil: beans, flour of cassava, sweet
potatoes and a little charqui (meat dried in the open air and with little salt, in small pieces). The
rats that were fed with that meager ration developed their heads excessively, while their
bodies remained small, they were very thin, they had thick skin, delayed sexuality and limited
learning capacity, and they died earlier than normal.

To also study the behavior of these guinea pigs in the face of external stimuli, the researchers
put the well-fed rats in different cages and those that only received the basic diet of the poor
Brazilian. The two groups of rats were given identical doses of electric shocks from which they
could only escape by climbing a mast that had been placed in the center of the cage. As a
kind of warning, the researchers, before applying the electric shock, always played the same
music. After the fifth session, at most, the well-fed rats ran towards the mast and the music
stopped playing. On the other hand, the malnourished became desperate, running from one
place to another, and only after ten sessions of electric shock did they learn to escape when
they heard the music.

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10. fat consumption

It is a highly recommended criterion to avoid foods with more than 20 percent fat ,
especially if you have a tendency toward obesity. But remember: cholesterol is not a
poison . It is part of the body. You just have to control it .

Cholesterol carries out the biosynthesis of bile acids, essential for the absorption of fats. In
addition to this, it increases the skin's resistance and prevents excess sweat. It also helps
produce some hormones that are essential for our metabolism, such as cortisone, as well as
sexual hormones, so important for men and women.

If the body has a lack of cholesterol, it is normal and healthy to crave fatty dishes ,
such as grilled meat (as long as the person truly knows how to understand their body's
messages).

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11. Food combinations

In our body there are natural receptors that have the function of absorbing different types of
food. Each of them satisfies some need of the body.

If the person eats, for example, meat (protein) with potatoes (carbohydrates), it will saturate
the receptors for those types of foods and leave others unattended.

In the treatment against obesity, it is recommended to pay attention to the combination of

foods, since the possibility of gaining weight is greater when carbohydrates are mixed
with proteins , because these elements use different receptors in the absorption process. If
the body is kept too busy with digestion, it will not have enough energy to eliminate fats, which
will then accumulate in the body.

Cereals and proteins should be combined separately with vegetables or fruits.

Complex carbohydrates (which have fiber) help create better conditions in the body so that it
releases the toxins consumed in the diet. There is a big difference between eating and
nourishing . If the person eats two hamburgers, for example, it satisfies stomach hunger
(volume of food), but not cellular hunger (nutrition). Does not meet cellular needs.

Feeling hungry despite eating.- When food does not contain all the necessary nutrients, such
as vitamins and mineral salts (present in legumes and vegetables), the cells weaken. Then the
person feels hungry constantly and eats more. On the other hand, when the cells are well
nourished, the brain center receives that information, and the person's hunger decreases.

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12. Drinking water

Drinking water is one of the best remedies to combat obesity. In the brain, the hunger and
thirst centers sometimes mix. So the person is thirsty, but their brain thinks they are hungry.

If you want to lose weight, when you feel hungry, drink a glass of water first . If a person
eats when he really wants to quench his thirst, he will eat and eat again, but he will not feel
satisfied.

If drinking water does not make hunger go away, then eat. On the other hand, if you don't eat
when you're hungry, your thermostat will rise and make it harder to lose weight.

We should all drink at least six to eight glasses of water per day . Drinking water is very
good for your health, improves the skin, prevents wrinkles and cleanses the body.

It's worth it to increase your daily water intake!

Sweeteners.- Recent research shows that, in a third of people, the use of sweeteners (mainly
cyclamate and saccharin) causes the brain to desire to eat sugar.

Frequent examples of this effect are people who drink coffee with sweetener, or sugar-free
soft drinks, but who never reject sugary sweets for dessert or between meals.

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13. Conclusions
If you are one of those people who, no matter how hard you try to maintain a reasonable
weight, the "lost" kilos immediately returned, you should learn that the way we think also
influences our body .

You should also keep in mind that willpower is of no use, because true will comes from the
inside out and does not depend on any effort. What's more, the key to body balance is
found within our brain, and not in rigorous diets that require constant sacrifices .

One of the first steps to achieving balance is to get rid of the myths about obesity that have
settled in your head and make it difficult to lose weight.

The mirror and the scale, objects that cause fear and sadness, must be put aside and
maintain a positive mental predisposition .

Building your future with a slim and healthy body meant knowing how to choose. Therefore,
you must learn to observe how your brain decides (between a grilled meat and a salad). In this
way, you will see how the enthusiasm you felt for fatty foods is directed towards light and
healthy foods.

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