Weight Loss Program Booklet New

WEIGHT LOSS

PROGRAM

FATBLASTER WEIGHT LOSS PROGRAM

2

CONTENTS

THE GOLDEN RULE 3

THE FATBLASTER WEIGHT LOSS PROGRAM 4 FATBLASTER MEAL REPLACEMENTS 7 FATBLASTER DIETARY SHAKES 9 FATBLASTER and FATBLASTER MAX 10 FATBLASTER FATMAGNET and DIURET 12 REDUCTA and REDUCTA SHAKE 14 NATURAL FATBLASTER and NATURAL FATBLASTER SHAKE 16 FATBLASTER SHAKES and ALLOWED FOODS 18 SAMPLE MENU PLANS 18 FATBLASTER SHAKES RECIPES 23

HEALTHY EATING ADVICE 28 FOOD GROUPS 28 SHOPPING and EATING HABITS 38

EXERCISE RECOMMENDATIONS 40 IINCIDENTAL EXERCISE 42 INTERVAL TRAINING 44 WORK OUT HOW MANY CALORIES YOU BURN 46 STARTING AN EXERCISE PROGRAM 48

MOTIVATION 52 REAL LIFE WEIGHT LOSS FOR INSPIRATION 55

PROGRESS DIARY 58

FATBLASTER INDUSTRY RECOGNITION 66

3

THE GOLDENRULE YOU MUSTFOLLOW

If you truly want to change the shape of your body, either eat less calories than your body needs or make your body use up more calories than you eat.

For example: if your body uses up 2000 calories per day then you should eat 1900 calories per day to lose weight. Or if you eat 2000 calories per day then you should make your body use up 2200 calories per day to lose weight.

When you consume less energy than your daily requirement your body draws the extra energy it needs from the fat youve stored. But this doesnt mean you should starve yourself. Starving yourself actually slows down your metabolism and encourages your body to use muscle tissue as fuel instead of fat. The key is to lower your calorie intake by a small percentage and to increase your bodys calorie expenditure with exercise.

GOLDEN RULE OF WEIGHT LOSS


THE PROGRAM

4

The FatBlaster program and advice within this booklet are designed with over 15 years of weight loss experience to give you the most comprehensive and yet easy way to lose weight.

The FatBlaster products support this program and advice to help you achieve your goals.

FatBlaster recommends you follow this program for 12 weeks to lose your weight. We also recommend you continue to follow the lifestyle advice and use the products as directed to maintain your weight after your weight loss program.

FatBlaster is the easy way to lose weight the easy to follow advice includes:

Meal plans Recipes Nutritional support and guidelines Exercise advice Lifestyle hints Motivational techniques Menu and activity diaries And of course how to use the FatBlaster products to best effect The FatBlaster program aims to boost your metabolic rate and control your hunger so you can lose body fat and improve body composition.

Also within this booklet are inspirational pictures and stories to help you in your own transformation.

This is it! Truly with the FatBlaster program there are no more excuses stick to it for 12 weeks and you will learn to be slimmer and healthier for life! Good Luck!

5

FatBlaster - the easy way to lose weight!


6

ADVERTISEMENT

7

NaturopathicaWeightLossRange

FatBlasterMaxWeightLossMeals(VLCD)

FatBlasterMaxWeightLossMealsare convenient meal or snack replacements to help reduce your calorific intake

Why do they work?FatBlaster Max Weight Loss Meals are tasty, easy to use, and contain fibre and protein to keep you feeling full and satisfied.

Use the menu planner in this Program Booklet and recipes to help you stick to your diet and achieve your weight loss goals.

FatBlaster MAX Weight Loss Menu Plans:

1. RAPID weight loss: For people who want to lose weight FAST! 2 - 3 FatBlaster meals per day. Weight Loss Target: 1 > 3 kg per week

2. STEADY weight loss: An easier schedule for people who want to lose weight steadily over a period of time. 2 FatBlaster meals per day. Weight Loss Target: 1kg per week

3. WEIGHT MANAGEMENT: For people who are in control of their diet. 1 FatBlaster meal per day. Target: Weight Maintenance.

MEAL REPLACEMENTS


MEAL REPLACEMENTS

8

Directions: Add one sachet of FatBlaster Weight Loss Meal to 200ml of water or skim milk & blend or shake until dissolved. Drink immediately after preparation. Up to 4 shakes per day may be consumed.

TIP: Using water will make you lose weight FASTER!

Cautions: 2 litres of water should be consumed everyday and it is important that a calorie-controlled diet and exercise program is used in conjunction with this meal replacement. Any person starting a Very Low Calorie Diet should consult their healthcare practitioner first.

9

FATBLASTER DIETRY SHAkES

FatBlasterWeightLossSHAKE(VLCD)

Just like the FatBlaster Max Weight Loss Meals, the FatBlaster Shakes in a tub are convenient meal or snack replacements to help reduce your calorie intake.

The FatBlaster Weight Loss Shake contains less protein than the FatBlaster Max Weight Loss Meal, and so FatBlaster recommend you mix it with skim milk rather than water if you choose to use it as a meal replacement.

Follow the similar menu plan and directions as the FatBlaster Weight Loss Meal.

Tips for using the Weight Loss Shakes:

Use as meal replacements, or as snacks Drink before meals to help you eat less Use water instead of skim milk for snacks or rapid weight loss Drink one before shopping so you dont buy bad snacks

Directions: Drink a FatBlaster Weight Loss Shake before meals. Mix 33g or 2 heaped tablespoons with 250ml of skim milk. Shake or mix well before drinking. Drink immediately after preparation. Up to 4 shakes can be consumed per day.

Cautions: 2 litres of water should be consumed everyday and it is important that a calorie-controlled diet and exercise program is used in conjunction with this meal replacement. Any person starting a Very Low Calorie Diet should consult their healthcare practitioner first. Do not use as a total diet replacement.

RAPID WEIGHT LOSS STEADY WEIGHT LOSS WEIGHT MANAGEMENT

Breakfast FatBlaster Meal FatBlaster Meal + fruit Cereal and skim milk or

FatBlaster Meal + Fruit

Snack Hot beverage (fat & sugar Hot beverage (fat & sugar Hot beverage (fat & sugar

free) & fruit or FatBlaster free) & fruit or FatBlaster free) & fruit or FatBlaster

Hunger Buster Bar Hunger Buster Bar Hunger Buster Bar

Lunch FatBlaster Meal + salad/soup FatBlaster Meal + salad/soup FatBlaster Meal + salad/soup

Snack Fruit or FatBlaster meal or Fruit or FatBlaster Hunger Fruit or FatBlaster Hunger

FatBlaster Hunger Buster Bar Buster Bar Buster Bar

Dinner No carbs healthy dinner No carbs healthy dinner Reduced Carbs

healthy dinner

Snack 4x FatBlaster Sugar Free 4x FatBlaster Sugar Free 1 cup of fresh fruit salad

sweets sweets

Ave Daily 1000 calories 1200 calories 1300 - 1500 calories

Calories


ALLOWED FOODS

18 19

Recommended FoodsAllowed Foods Foods to avoid

Fruits One serving of: All other fruit, 1 medium apple, 1 apricot, 50g cherries, 100g grapes, especially 1 lime, 1 lychee, 1 mango, 1 medium orange, bananas. 2 passionfruit, 1 small pear, 1 slice pineapple, 120g plums, 5 prunes, 100g cooked rhubarb.

Vegetables alfalfa sprouts asparagus, beans, beetroot, bok choy, broad beans, broccoli, brussel sprouts, cabbage, capsicum, carrots, cauliflower, celery, cucumber, eggplant, garlic, leeks, lettuce, mung beans, mushrooms, onions, radish, shallots, silver beet, snow peas, spinach, squash, tomato, watercress * 1 teaspoon of vegetable oil is permitted daily.

Soups Bonox, stock cubes, vegetable soups (using All others recommended veges above), Miso soup

Sauces & Condiments chilli (check sweet isnt sugar laden), curry powder, lemon juice, mustard, soy sauce, Tabasco, tomato paste, vinegar, Worcestershire.

Herbs & Spices basil, celery flakes, chilli, chives, cinnamon, cloves, coriander, cumin, curry powder, dill, fennel, garlic, ginger, mint, mustard seed, nutmeg, oregano, paprika, parsley, pepper, rosemary, sage, sea salt, tarragon, thyme, tumeric.

Sweeteners artificial sweeteners, sugar free sweets and chews (note: some artificial sweeteners may have a laxative eect.) diet or light jelly

Fluids water, tea, coee, diet soft drink, diet cordial, mineral water, Fruit juice, alcohol.

Dairy A typical serve of dairy should contain around 100 calories. For example: 200g of low fat yoghurt (check the sugar content); 250ml glass low fat milk; 40g low fat cheese; or 1 scoop light ice-cream.

FATBLASTER SHAKES

FatBlaster has a variety of shakes, all designed to help you control the amount of calories you eat. They all contain protein & fibre to help keep you feeling full so you can stick to your diet, while providing you with the essential vitamins and minerals you need. FatBlaster shakes come in both Chocolate & Vanilla.

Allowed FoodsFatBlaster recommends a healthy, balanced diet to lose weight easily, and to keep the weight o!

Following the FatBlaster program and using the FatBlaster products allows you to expend more calories than you consume. The following foods on page 17 are recommended for their nutritional profiles, calories and glycemic index.

Follow the healthy shopping, cooking and eating tips in the rest of this program booklet!


SAMPLE MENU PLANS

18

One medium bowl of wholegrain muesli with natural, unflavoured yoghurt and fresh berries.

One medium bowl of natural, unflavoured yoghurt and fresh fruit (berries, grapefruit, one apple and/or one pear).

Omelette (3 eggs) with mixed vegetables (onion, mushroom, tomato etc).

One medium bowl of porridge with nuts and seeds and soy or dairy milk and a small amount of honey.

One medium bowl of all bran/ rice bran/ guardian cereal with soy or dairy milk.

2 whole eggs or 4 egg whites (poached or scrambled).Add 1 piece wholegrain, rye, soy and linseed or oat bran toast. (Add 1 Star)

Fruit and yogurt smoothie with berries, soy or dairy lite milk, mixed with FatBlaster dietary shake.

Breakfast parfait (natural, unflavoured yoghurt, fresh blueberries and raspberries and a little muesli over the top).

Naturopathica Menu Plan for FatBlaster Dietary Shakes.

Trytoaimtokeepyourtotalstarsforthedaybetween6-8.Alowernumberofstarswill help you achieve a more accelerated weight loss. It is important that you aim for constant regular weight loss of small amounts rather than losing weight too fast. Weight loss of 1kg each week is optimum. Avoid beverages with added sugar or caffeine. Avoid all soft drinks, regardless of whether they are diet or not.

2 Stars in total

19

Soups such as lentil, country style chicken, minestrone (no pasta), gazpacho. Add 1 piece wholegrain, rye, soy and linseed or oat bran toast. (Add 1 Star)

Open sandwich on wholegrain, dark rye, soy and linseed or oat bran bread with: - Hummus, lettuce, tomato & cucumber (Add half a Star) - Tuna/ salmon/ chicken/ turkey/ beef/ ham. (Add half a Star)

3 high fibre rye crisp breads with cottage cheese.

Salad with tuna/ salmon/ chicken/ turkey/ beef/ lamb and/ or legumes (Lentils, soy beans, chick peas etc).

Baked beans (check the label to make sure there is no sugar added). Add 1 piece wholegrain, rye, soy and linseed or oat bran toast. (Add 1 Star)

Grilled turkey or chicken breast, avocado, tomato and ricotta cheese on a small pita bread/ mountain bread wrap.

Cottage cheese salad (diced cucumber, tomato and spanish onion mixed into cottage cheese) with one slice of whole grain bread.

Chicken/ lamb/ beef/ pork/ turkey and vegetable skewers with garden salad.

2 Stars in total

2.5-3 Stars in total

3 Stars in total

Breakfast Lunch


20

Vegetable frittata (eg. leek and mushroom) with garden salad.

1 avocado filled with bruschetta (diced tomatoes, spanish onion, extra virgin olive oil, balsamic vinegar and fresh parsley) & bocconcini cheese.Add 1 piece wholegrain, rye, soy and linseed or oat bran toast. (Add 1 Star)

Shredded fish/ chicken/ lamb/ beef/ pork/ turkey with shallots, cucumber and carrot wrapped in lettuce with dipping sauce (garlic, chilli, soy, fish sauce, lime juice and mint).

Chicken/ pork/ turkey san choi bow.

Wholegrain pasta with bolognaise sauce and vegetables.

Grilled or barbecued fish/ chicken/ lamb/ beef/ pork/ turkey and vegetables* or salad.Add bruschetta style topping (diced tomato, spanish onion, dijon mustard, fresh basil). - Marinated in fresh coriander, chilli and lime juice. - Marinated in soy sauce and garlic. - Marinated in fresh chilli, parsley, ground cumin, coriander and oregano. - In Asian or Indian sauces, (check that they have no sugar added). (Add 1 Star)

Chicken/ beef/ pork/ seafood stir fry with almonds.Add small serve brown rice. (Add 1 Star)

2 Stars in total

2 Stars in total

2 Stars in total

21

Hearty chicken/ beef/ pork stew with vegetables. Add half a medium potato per serve. (Add 1 Star)

Legume and bean stew with lentils, soy beans, chick peas, butter beans, red kidney beans, pinto beans and/or lima beans with half medium potato per serve.

Home made beef/ lamb/ chicken burgerAdd wholegrain bread roll.(Add 2 Stars)

Vegetable frittata (eg. mushroom and leek) with garden salad.

Chicken/ lamb/ beef/ pork/ turkey and vegetable skewers with garden salad.

Chicken/ pork/ turkey san choi bow.

Baked fish/ chicken/ lamb/ beef/ pork/ turkey and vegetables or salad. - Baked snapper with celery, onion, green pepper, green onion, pine nuts, almonds and parsley. - Pork with garlic, extra virgin olive oil, fresh parsley, fresh sage or thyme, fresh rosemary leaves & Dijon mustard. - Baked chicken/ lamb/ beef/ pork/ turkey crusted with almonds, parmesan cheese, fresh parsley garlic and thyme. (Add 1 Star)

One FatBlaster Dietary Shake. - Add skim milk and your FatBlaster shake can replace any meal breakfast, lunch or dinner.

2 Stars in total

3 Stars in total1-2 Stars in total

Lunch Cont. Dinner Dinner


SAMPLE MENU PLANS

22

Handful of raw, unsalted nuts & seeds (pumpkin seeds, walnuts, almonds, hazelnuts, sunflower seeds, peanuts, chestnuts).

One medium apple/ pear/ banana/ grapefruit/ plum or two small apricots or half a punnet of berries.

Natural unflavoured yoghurt & fresh fruit (berries, grapefruit, apple or pear).

Tinned tuna/ salmon/ sardines/ anchovies/ herring with tomato, cucumber and/or lettuce.

Fruit & yoghurt smoothie with berries, soy or dairy milk & FatBlaster Dietary Shake.

Cucumber sticks with hummus, eggplant dip or guacamole.

FATBLASTER SHAkES RECIPES

23

Go Bananas- 1 sachet FatBlaster Vanilla Dietary Shake - 200mL cold water- Half a ripe banana.

Go Bananas Smoothie- 1 sachet FatBlaster Vanilla, Chocolate, Banana or Strawberry Dietary Shake- 200mL cold water- Half a ripe banana- 1 teaspoon honey- 1 tablespoon natural, unflavoured yoghurt.

Strawberries n Cream - 1 sachet FatBlaster Vanilla or Strawberry Dietary Shake - 200mL cold water- 6 fresh strawberries.

In these recipes, mix all ingredients in the blender until they reach a smooth consistency. Dont forget, in any of these recipes you can add more or less water, a handful of ice cubes or swap the water for soy or dairy milk depending on your taste. If you do use milk, add an extra to the total. Add milk and your Fatblaster shake can replace a meal.

Strawberries n Cream Smoothie - 1 sachet FatBlaster Vanilla or Strawberry Dietary Shake - 200mL cold water- 6 fresh strawberries- Half a ripe banana- 1 teaspoon honey- 1 tablespoon natural, unflavoured yoghurt.

Creamy Iced Coffee- 1 sachet FatBlaster Vanilla Dietary Shake - 200mL cold water- 1 teaspoon instant coffee or 60mL espresso coffee.

Jaffa - 1 sachet FatBlaster Chocolate Dietary Shake - 200mL cold water- 1/2 teaspoon orange zest.

Snacks



24

Chocolate Peanut Butter Shake

- 1 sachet FatBlaster

Chocolate Dietary Shake

- 200mL cold water

- 2 teaspoons peanut butter.

Cranberry Craze - 1 sachet FatBlaster Vanilla Dietary Shake

- 150mL cold water

- 1/2 cup unsweetened cranberry juice

- 20 mixed fresh or frozen berries (eg. blueberries, raspberries etc)

- 1 teaspoon honey

- 1 tablespoon natural, unflavoured yoghurt.

Berry Craze - 1 sachet FatBlaster Vanilla or Strawberry Dietary Shake

- 200mL cold water

- 30 mixed fresh or frozen berries (eg. Strawberries, raspberries etc).

Berry Creamy - 1 sachet FatBlaster Vanilla Dietary Shake

- 200mL cold water

- 30 mixed fresh or frozen berries (eg. blueberries, blackberries etc)

- 1 teaspoon honey

- 1 1/2 tablespoons natural unflavoured yoghurt.

Black Forest - 1 sachet FatBlaster Chocolate Dietary Shake

- 200ml cold water

- 15 morello cherries (available in a jar at the supermarket) or 15 fresh cherries.

Pina Colada - 1 sachet FatBlaster Vanilla Dietary Shake

- 200mL cold water

- 1 slice fresh pineapple

- 3 drops of coconut essence or 1 teaspoon shredded coconut.

25

Go Troppo Smoothie

- 1 sachet FatBlaster Banana Dietary Shake - 150mL cold water- 1/2 cup unsweetened apple/mango or tropical juice. (Equiv 1/2 cup of fruit) (eg. pear, pineapple, nectarines etc).

Passion Delight - 1 sachet FatBlaster Vanilla Dietary Shake - 200mL cold water- Pulp from 1/2 passionfruit.

Dame un Bacci - 1 sachet FatBlaster Chocolate Dietary Shake - 200mL cold water - 20 hazelnuts or pistachios.

Mango Magic - 1 sachet FatBlaster Vanilla Dietary Shake - 200mL cold water- 1 mango cheek (fresh)- 1/4 teaspoon lime zest- 4 mint leaves.

Mango Magic Smoothie

- 1 sachet FatBlaster Vanilla Dietary Shake - 200mL cold water- 1 mango cheek (fresh)- 1/4 teaspoon lime zest- 4 mint leaves- 1 tablespoon natural unflavoured yoghurt.

Mint Chocolate - 1 sachet FatBlaster Chocolate Dietary Shake - 200mL cold water- 4 leaves of fresh mint (or a few drops of imitation mint essence).



26

Tropical - 1 sachet FatBlaster Vanilla or Banana Dietary Shake - 200mL cold water - 1/4 cup unsweetened tropical juice- 1 slice fresh pineapple- 1/4 peeled orange- 1/4 banana- Pinch of shredded coconut or 3 drops of coconut essence.

Passionate Mango Smoothie

- 1 sachet FatBlaster Vanilla Dietary Shake - 200mL cold water- Pulp from 1/2 passionfruit- 1 mango cheek (fresh)- 4 mint leaves.

Honey Jumble - 1 sachet FatBlaster Chocolate Dietary Shake - 1/2 teaspoon honey- 1/4 teaspoon fresh ginger.

27

Bomb Alaska - Half a sachet FatBlaster Chocolate Dietary Shake - Half a sachet FatBlaster Vanilla Dietary Shake - 200mL water.

Cappuccino - 1 sachet FatBlaster Vanilla Dietary Shake - 200mL hot water- 1 teaspoon instant coffee or 60mL espresso.

Rum & Raisin - 1 sachet FatBlaster Chocolate Dietary Shake - 200mL cold water- 3 drops imitation rum essence- 30 raisins- 1/4 teaspoon coconut essence or a pinch of shredded coconut.

Chocolate Marquis - 1 sachet FatBlaster Chocolate Dietary Shake - 200mL cold water- 3 drops imitation brandy essence- 1/2 teaspoon instant coffee or 20mL espresso coffee.

Bounty - 1 sachet FatBlaster Chocolate Dietary Shake - 200mL cold water- 1/4 teaspoon coconut essence or a pinch of shredded coconut.

Mocha - 1 sachet FatBlaster Chocolate Dietary Shake - 200mL hot water- 3/4 teaspoon instant coffee or 50mL espresso.

These recipes can be mixed in a shaker cup, stirred vigorously or put in the blender. Dont forget, in any of these recipes you can add more or less water, a handful of ice cubes or swap the water for soy or dairy milk depending on your taste. If you do use milk, add an extra to the total. Add milk and your Fatblaster shake can replace a meal.

FATBLASTER WEIGHTLOSS PROGRAM

FOOD GROUPS

28

Weve all heard the expression eat a wide variety of foods. This is good advice. But what does it really mean? Food pyramids keep changing and whole food groups keep getting bad wraps. Lets get back to basics and you be the judge of whats good for you. Perhaps a sensible rule of thumb is to remember to consume a variety of foods from the five food groups every day. Refer to the Recommended Daily Intake below as a guide only. You are an individual and you are allowed to have your individual preferences. Dont force yourself to eat foods you hate only because youve been told its good for you. If your mouth doesnt water when you eat it, your digestion is not going to work. Saliva contains signals that get the rest of the digestive system going. It also is the first step in the break down of food. Thats also the reason why they tell you to chew your food adequately. Salivation & mastication are so important in making sure the food is prepared for digestion.

You may also find that you do not thrive on 4 serves of bread & cereals a day and that 2 may suit you better, making up your intake of carbohydrate and fibre from vegetable sources if you like. Potatoes, sweet potatoes, carrots are excellent sources of carbohydrates. If you like breads and cereals, ensure that you obtain your servings from a variety of sources. This does not mean bread, wheat bix, pasta - this is not a variety as they all are made of wheat. Try oats, rice, spelt, buckwheat, and rye. If you are lactose intolerant, forget the dairy and remember that this group was added to ensure that whole populations consumed adequate calcium. Get your calcium intake from other sources like sesame seeds or vegetable sources such as peas, cauliflower, and beans. Molasses is a good source of many minerals including calcium.

Get your servings of fruits and vegetables from a variety of colours as well, red, green, orange, yellow, purple. Research has shown that the pigments in these vegetables are valuable anti-oxidants that will help prevent various forms of degenerative disease and help keep your skin looking good. Find out whats fresh and in season at your local markets. There are reasons why nature has provided us with fruits and vegetables for

Food Group Nutrient Recommended Daily Intake

Bread/Cereals Thiamine, Fibre 4 serves

Vegetables/Fruit Vitamin C, Fibre, Folate 4 serves

Meat Protein, Iron, Zinc 1 serve

Milk Calcium, Protein 300ml/40g cheese (adults) 600ml (children, nursing mothers)Butter/Margarine Fats 1 tablespoon

29

various times of the year. Cook your veggies in a variety of ways. Steamed, boiled, stir-fried, baked, grilled, BBQed. Add some herbs or spices. Cracked pepper. Squeeze some lemon juice or lime and finish off with a drizzle of extra virgin olive oil. Forget those nutrient poor sauces! Make sure you include some raw fruits and vegetables as well. There are certain important properties of the live plant cell, which are delicate and probably even necessary for proper nutrition.

Ensure you consume adequate protein and choose from a variety of quality sources including lean beef, veal, lamb, fish, seafood, eggs, bean, lentils and cook your protein in a variety of ways. Once again it can be steamed, stir-fried, baked, grilled, poached and BBQed with a variety of delicious herbs or spices with cracked pepper and drizzled with lemon juice. Make it fun! Be creative and experiment with colours, flavours and textures.


FOOD GROUPS

30

PROTEINThe important point about protein is that unlike fats and carbohydrates it is not stored as unhealthy flab. Protein is stored in muscle tissue. Protein is made up of amino acids and these are responsible for maintaining and repairing body cells. Protein is an extremely valuable food source. But be careful there is still a difference between a good low calorie, low fat source of protein and a less healthy source.

The table below compares a good choice of protein compared to a moderate class protein.

CARBOHYDRATES Looking through endless lists of Glycemic Indexed Foods (which not all foods give you this indication) can be a little bit like counting calories. Try and think simple carbohydrate versus complex. Simple carbohydrates are digested quickly. Many simple carbohydrates contain refined sugar and few essential vitamins and minerals, examples include fruits, fruit juice, milk, yoghurt, honey and sugar. Complex carbohydrates take longer to digest and are usually packed with fibre, vitamins and minerals, examples are vegetables, bread, cereal and pasta.

NB. Amounts per 100 grams raw meats (without cooking).

Protein Source Calories Fat(grams) ProteinSource Calories Fat(grams)

Turkey Breast 95 1 Turkey Drumstick 117 5

Skinless Chicken Breast 110 2.5 Chicken Drumstick 125 5.5

Veal Leg Steak 110 2.5 Blade Steak 129 5

Trim Lamb Sirloin 127 4.5 Lamb Chops 200 14

Lean Pork Medallions 100 1.5 Pork Chops 163 9

31

Complex carbohydrates pass through the liver before entering the blood stream and thus give you a slower release of energy. Whilst simple carbohydrates go straight to the blood stream and cause your blood sugar levels to rise. Most foods have a mix of both simple and complex. The GI factor explains the degree to which this occurs. Eg; High GI big spike, low GI no spike. Beware of foods like chocolate with low GI as the fat can mask the index factor. Which does not mean its OK to eat everyday.

Breads GI Cereal GI Grains GI Vegetables GI Fruits GI

Wonder White 112 Sustain 97 White Rice 83 White Potato 50 Banana 77

Hamburger Bun 87 Nutri-Grain 94 Brown Rice 79 Sweet Potato 30 Orange 63

Pita 82 Special K 77 Sweet Corn 78 Cauliflower 15 Apple 55

Oat Bran 68 Porridge 70 Rye 48 Zucchini 15 Cherries 32

Mixed Grain 48 Rice Bran 27 Barley 36 Broccoli 15 Tomatoes 15

Glycemic Index


FOOD GROUPS

32 33

This means your metabolic rate could rise by 5% to10% each time you eat a meal. Its important however, to keep these meals to a realistic size. A good rule of thumb is that no piece of meat, serving of pasta or serving of cereal should be larger than your clenched fist or the palm of your hand.

Enjoy your foodEating is an essential part of life! Rather than feeling guilty about following/not following a strict diet, celebrate your nutritious new menu, as you follow the guidelines in this booklet and transform your life. Avoid fads - change your eating habits for the better - and enjoy the changes so you can follow them for life.

Unsaturated FAT SATURATED FAT CHOLESTEROL GoodFat(g) BadFat(g) (milligrams)

Whole Milk (1 cup) 4 6 30

Skimmed Milk (1 cup) 1 1.5 10

Yoghurt (200g) 3 4 25

Cheddar Cheese (30g) 4 6 30

Butter (1tsp) 1.5 2.5 10

Olive Oil (1 tsp) 17 3 0

Whole Egg 4 2 210

Egg White 0 0 0

Steak (100grams lean) 2.5 2.5 60

Lamb Chop (grilled) 4.5 5.5 50

Pork Chop (grilled) 9.5 6.5 85

Almonds (30g) 14 1 0

Peanuts (30g) 7 1 0

FoodFATGood News! Not all fats are bad. There are two types of fat - bad fats (saturated) and good fats (unsaturated).

The amazing thing about these fats is that one can kill you and the other can save your life. High amounts of saturated fat in your diet raises the level of bad cholesterol and can cause coronary heart disease. Completely on the other side of the spectrum are unsaturated fats. These can reduce the tendency of blood to clot and help heart muscles beat in steady rhythm, thus aiding in the prevention of heart attacks. They also reduce the bodys inflammatory response.

Look at the chart opposite to see which type of fat can be found in some commonly eaten foods.

key Principals

Eat small meals, more oftenFurthermore, to maintain an optimal metabolic rate, many dieticians are recommending that you eat six small meals a day, rather than two or three large ones. This is due to the fact that eating meals actually has a thermogenic effect.


FOOD GROUPS

34

Reduce your fat intakeWhile foods high in fat may taste good, they have little nutritional value. Food high in fat is the main cause of high blood cholesterol. High cholesterol is a major cause of heart attacks and obesity. It is also the major contributor to your flab. The simple fact is the more fat you eat, the more calories you consume. Excess calories equals excess weight. Not surprisingly, the solution is to eat less fat The obvious starting point is fast food and packaged snacks.

As a general rule, if its fried, fast or refined, its often high in fat. Conversely, if its natural, unrefined and not found in your favourite take away outlet its probably low in fat. In your food preparation cut down on the amount of fat you use. Leave off the butter or margarine on the sandwiches. (or a healthy alternative is to use a little avocado)

Steam or grill instead of frying. And remove the skin and fat from meat and chicken. Always make a habit of using the low-fat alternative. (but beware of low-fat alternatives which are loaded with sugar to make them taste better!).

Reduce your sugar intakeSugar also contains the calories without the nutrients that are good for you. Most of us eat more sugar than we think.

Its found in almost everything we eat from breakfast cereals, jams and spreads to the preservatives in our foods.

In fact, the average person consumes 20 or more teaspoons of sugar a day! Interestingly, the body has no need for refined sugar. All the sugar our bodies require can be derived from unprocessed, natural foods such as fruit, vegetables and whole grain breads. (Carbohydrate is also a form of complex sugar).

To help with your weight loss, cut down on your consumption of sugar. Avoid sweets. Beware of low fat products sold today such as low fat yogurt and ice cream. Most are saturated with sugar. Make a habit of checking labels carefully for sugar content to avoid these foods. You might want to even try reducing the sugar in your tea and coffee.

Note: If you know youre going to give in to temptation make sure you take FatBlaster before indulging. Also please note that Reducticarb works for reducing the calories absorbed from complex carbohydrates, not from sugars.

35

Drink lots of waterWater is good for the mind and body. It cleans the toxins and promotes good function of the kidneys. It is also fat free and can help promote a feeling of fullness.

So drink plenty of it - at least eight glasses a day! (And remember tea, coffee, soft drink, alcohol, juice and cordial are no substitute for water).

Note: Drink plenty of water after taking FatBlaster or Reducticarb as this increases their effectiveness.

Remember the Golden Rule of Weight Management - to lose weight you need to expend more calories than you consume...


FOOD GROUPS

36

YOU ARE WHAT YOU EAT

Starvation misconceptionIts a common misconception that the key to weight

loss is radical food deprivation. Yet the truth is long-term weight loss or management is only

possible with moderate calorie control and exercise. Drastically depriving

your body of food can actually contribute to weight gain.

Scientists have long known that our bodies have an evolutionary safeguard against starvation. When we attempt to diet our body works against us by slowing

our metabolic rate in order to conserve body fat.

Any time we stop dieting our body begins to accumulate fat because it

thinks another famine could strike at any time (in a similar way to animals storing fat

for the winter ahead).

Common signs that you are dieting too severely include continuous hunger, food

cravings, depression, low energy, irritability and poor concentration. Obviously these symptoms will undermine

even the most determined dieter (and you are not assisting your health and general wellbeing).

37

Variety is the spice of lifeIn Australia we enjoy an abundance of food choices. There are thousands of different food products on supermarket and corner store shelves, most fruits and vegetables are available all year round instead of brief seasons, and we can dine out on the cuisine of any country we fancy. Despite this, many of us think there are only two types of food, good foods and bad foods. Some people think that a good diet means giving up all the foods that are bad for us - often the foods they enjoy most.

The good news from dieticians is that no foods are good or bad by themselves, and no food needs to be completely banished from a sensible or healthy diet.

The first rule of a better menu is to explore and enjoy the variety of foods around us. Variety helps us enjoy what we eat and makes sure that we can meet our nutrient needs from a range of good food sources. Priority should be given to nutrient-rich foods that you enjoy eating and keep you healthy.

However, there is room for all foods, especially those that are fun to eat or part of eating out socially.

Although some popular diet books have spread the myth that certain foods shouldnt be eaten together, the truth is that meals are improved by mixing and matching foods together. In fact, many foods cleverly combine to enhance the nutritional value of the total meal. Make your meals colourful, interesting and nutrient-rich by combining different foods. Bright, fresh, colourful fruit and vegetables will give you an abundance of vitamins and nutrients, and help satiate your appetite.


SHOPPING & EATING HABITS

38

DEVELOP GOOD FOOD LIFESTYLE HABITSAnother important key to healthy eating and weight management is what you do at home. Things you do in the kitchen, things you watch on TV, even the way you eat can have an effect on your eating habits.

Transform some of the bad habits in your lifestyle to assist in your weight management:

Good shopping habitsOne important key to healthy eating starts with the shopping trolley. Resist the temptation, plan to buy healthy food, avoid unhealthy food. You can also buy treats that are healthy and which wont derail your weight management.

The good news is that with a little planning, it can be easy to leave the supermarket with a trolley load of food thats good for you.

Here are just a few good ideas to get you started:

Write your grocery list in advance - and stick to it. Healthy choices such as fruits, vegetables and other fresh food are located around the perimeter of the supermarket. Try sticking to the outside aisles to avoid the temptations stacked on the shelves in the inner aisles.

Never shop on an empty stomach. It will only encourage you to splurge on unplanned treats.

Leave the kids and the potential for impulse buys at home. Avoid the confectionery aisle. The easiest way to avoid temptation is not to encounter it in the first instance (or buy your fruit and vegies at the local grocer, where they may only sell healthy food!).

Read the labels on food carefully. Avoid those foods high in fat, sugar and kilojoules.

Always choose the low fat alternative where possible. But be aware that some low fat alternatives are sugar laden and high in calories.

Avoid fast food restaurants and vending machines.

Good cooking habitsWeight management continues in the kitchen

It makes little sense buying healthy food if you then drown it in a sea of fat and sugar.

Avoid frying your food. Avoid smothering food in fat-ladled gravy, sauces or dressings. Steam food - using fresh food gives tasty results. Grill food - this keeps meats flavoursome, but without the excess fat or oil. Trim excess fat from meats. Avoid overly processed foods (these contain excess preservatives and hidden fats and calories).

Combine foods - combining foods slows digestion, and can also assist in satisfying appetite.

Reduce your portion sizes (remember eat more regular, smaller meals).

Drink some water as you cook, this will help reduce your appetite.

39


EXERCISE RECOMMENDATIONS

40

EXERCISEThe magic bullet for weight management and enhanced health. Heres a question for you. What can:

Increase your fat loss dramatically Speed up your metabolism Suppress appetite Improve your fitness Improve your strength Smooth and plump up your skin Increase your good cholesterol (HDL) and decrease your bad cholesterol Lower blood pressure Decrease stress Improve memory Protect against heart disease Increase bone density Make you feel and look younger Increase your self-esteem Transform your life...The answer is... exerciseThats right. Good old, fashioned exercise. There are countless studies that confirm exercise changes the way you look, the way you feel and your quality of life in general. Not only will you benefit from the weight management, but also from the health benefits (cardiovascular, functional, muscular skeletal, immune system).

For this reason we strongly recommend that you incorporate daily exercise into your weight management plan. Youll feel better, have more energy, your muscles will become more toned, so you will look better too. This in turn fuels your motivation because you see results so quickly. Remember exercise is more than a cosmetic, it is an important factor in achieving the quality of life you desire. There are also functional health benefits from regular exercise. The good news is that you dont have to be an elite athlete or sports person to benefit from exercise.

41

Exercise dailyIf you cant then exercise at least three times a week.

Transform your life and make exercise a regular part of your daily routine. Exercise every day.

What sort of exercise? Where do I start? If you have not exercised before or its been a long time, its important to start slowly. Your routine should include some cardiovascular training and resistance training.

Activities can include:

Aerobics Skipping Exercise Bike Jogging Tennis Squash Swimming Walking Playing with your children Dancing GolfWhatever you do, make it enjoyable, find activities that are beneficial and enjoyable - so you improve your quality of life.



42

INCIDENTAL EXERCISEAdd a little more activity into everything you do. (Move more) One of the secrets of fit healthy people is that they have adopted better habits. Habits are easy to develop, you just need to start one step at a time.

Walk to work Park as far away as possible from the entrances to shops and offices

Take the stairs instead of the lift Take the dog for an early morning walk Go for a cycle with your partner or children Try roller-blading Take up dancing Walk across the office to deliver a message instead of using email

Walk to a caf up the road for lunch, rather than eating in the office or at home

Take up a weekend sport or social sport at work

Find a friend, family member or colleague to train with. Having a partner can keep you motivated and ensure training is regular and enjoyable.

Dont allow yourself to only have sedentary pastimes. Limit the amount of television you watch (dont watch shows you dont really enjoy), rather use that time to get some exercise, or spend time outdoors / walking your dog / playing with your children / visit a neighbour...

Of course, before commencing an exercise program, you should always consult your doctor.

43

What type of exercise is best?You should aim for a mixture of low intensity / high intensity cardiovascular, stretching and resistance training activities. Aerobics, skipping rope, pedalling a stationary bike, trampolining, jogging, tennis, squash and swimming are all common cardiovascular activities. As already mentioned it is recommended you get into the habit of mixing up activities every 6 weeks e.g. squash for six weeks then tennis for six weeks. Or trampolining twice a week and swimming every other day. This method called cross training also stops the body from adapting to the exercise routine thus guaranteeing continuing results. (Note: Dont forget to also mix up the intensity during your chosen activity). Studies show short bursts of high intensity, heart-pumping training - several 60-90 second periods - interspersed with more moderate intensity can have significant impact on your metabolism. This means your body continues to burn calories hours after youve finished exercising. For example, if you like jogging you incorporate 50m short sprints with your jogging every 500 metres or so.

The ultimate fat burning exercise - Reshape your World!Ask any fitness trainer or gym instructor what is the best method of exercise to burn fat and theyll say resistance training. Not only will resistance training (weight training) maintain whatever lean muscle tissue you have, but if done correctly, will add to it. (Many experts suggest around 30 minutes at a time, three times a week). Its a scientific fact that the more lean tissue muscle you have the more calories you will burn up.

Muscle is more metabolically active than fat, each 450 grams of extra lean tissue means you will burn an extra 35 calories a day regardless of whether you are sitting, sleeping or watching TV!

Another benefit of light resistance training is that it adds shape, tone and definition to your body. Speak to a fitness trainer or gym instructor about the best weight training exercises for you.

Note: You dont have to join a gym to get the most out of resistance training. All you need is two dumbbells and a chair or bench. (Or your local physio can give you a dyna (rubber) band you can use in a doorway for different resistance exercises.) A great analogy is comparing your muscles to a car engine. The more muscle mass leads to greater energy (carbohydrate and fat) burning, as a larger car engine uses more fuel than a smaller engine.



44

INTERVAL TRAININGNext to weight training, the second best kept secret of weight management is that of intensity.

By incorporating moderate to high levels of intensity for short, consistent periods you can:

Get more enjoyment by constantly pushing yourself. Gain satisfaction that even for a short 30 to 60 second period you can actually jog/run. Obviously, this is determined by your current level of fitness.

Monitor and control your exercise with far greater effectiveness. There are also significant cardiovascular benefits from interval training - by pushing your body beyond your aerobic threshold for a short period of time you will strengthen your cardiovascular system.

Common misconception?Some people often dont push themselves because they wish to stay within a fat burning zone... often by doing this, they lose some of the cardiovascular benefits of their training, but also they depart from our central (golden) rule of weight loss:

They reduce the amount of calories they are expending in the time,

REMEMBER, you need to expend more calories than you consume!!

Weight Training

Is the best way to burn fat and tone your body.

Resistance training will maintain lean muscle as up to 30% of weight loss can be lean muscle.

If done correctly, resistance training will add to lean muscle. The more lean muscle you have, the more calories you will burn up.

45

Benefits

Tones Burns fat Increases bone densityMisconceptions

The reason a lot of people dont use weights is due to incorrect beliefs.

Women tend not to use weights because they believe they will bulk up. Not true as women have lower levels of testosterone which prevents this. Any increase in size is temporary.

If I stop it will turn to fat. Another commonly held belief that is not true. Muscle cannot turn to fat. All that can occur is fat growing around the muscle.

Activity calculation?This chart can help you work out approximately how many calories you burn in your chosen activity. Simply multiply the cal/kilo/minute by your exact weight then multiply by the number of minutes you spend doing the activity.

*NOTE: Amountin()specifiesenergyperkiloofbodyweightperminute(cal/kilos/min)

Aerobics (advanced) (.136)

Cycling 21kms/hr (.099) 24 kms / hr (.108) 27 kms / hr (.125)

Horseback Riding (.114)

Jogging 8kms/hr (.134) 10kms / hr (.163) 13kms / hr (.207)

Soccer (.213)

Swimming 18mtrs/min (.070) 40 mtrs / min (.128)

Tennis (.070)

Walking 5.5kms/hr (.077) 7 kms / hr (.106)

Wheelchair (.066)

Example: if you weigh 55 kilos and you want to know how many calories you burn from 60 minutes horseback riding; .114cal/kilo/minutex55kilosx60minutes=376.2calories



46

WORk OUT HOW MANY CALORIES YOU BURNAdd the two major components of calorie expenditure - the first is Basal Metabolic Rate (BMR) which is the amount of energy your body uses to maintain itself. By using the BMR factor of 1.0 calorie per kilogram of body weight per hour for men (or .9 for women) you can work out your Basal Metabolic Rate.

Example(for60kilowoman)STEP 1. Multiply weight by BMR factor... 60 kilograms x 0.9 calories per kilogram per hour = 54 calories per hour

STEP 2. Multiply calories use per hour by hours in the day... 54 calories per hour x 24 hours = 1296 calories per day

Physical activity is the second major factor in calorie expenditure. This factor is calculated by multiplying the BMR calories with a percentage that varies by the level of activity you participate in. The percentages below are estimates of energy used up in different levels of activity.

Sedentary (sitting or driving all day) Women, 25-35%. Men, 25-40%

Light Activity (move around some of the time) Women, 40-60%. Men, 50-70%

Moderate (do some planned exercise 4-5 times a week) Women, 50 -70%. Men, 60-80%

Heavy Activity (daily heavy labour, 2hrs of exercises 6 times a week) Women 80%-100% Men 90-120%

STEP 3. Pick an activity level that applies to you. Then calculate the calorie expenditure of both the upper and lower ends of percentages. So if youre a 60-kilo woman that walks 20 minutes to her teaching job and stands most of the day, she would fall in the light activity section which is 40-60%.

47

STEP 4. To find her total calorie expenditure multiply her BMR calories per day by 40% and 60%.

1296 x 0.40 = 518.4 calories per day 1296 x 0.60 = 777.6 calories per day

STEP 5. Now add each of the totals above to the BMR calories per day.

518.4 + 1296 = 1814.4 calories per day 777.6 + 1296 = 2073.6 calories per day

Thereforethewomansenergyneedsrangefrom1814-2073caloriesperday

Once you get your total calorie requirements per day, start your weight loss plan by taking 10% off the total. The result will be the amount of calories youre allowed per day. Then increase your activity level, eg if you have a sedentary lifestyle begin doing light activities. If you follow these simple rules (as well as taking FatBlaster) you are on your way to start losing weight almost immediately.



48

STARTING AN EXERCISE PROGRAMThese suggested guidelines may be helpful in improving your chances of successful weight loss. You should consult your healthcare professional to find out whether these tips are suitable for you, to get an individually tailored program and to get more information about these instructions. Always consult your doctor before beginning an exercise program, especially if you are over 45 or have health problems.

An ideal exercise program involves strength training, aerobic activity, and stretching and flexibility exercises. If you are a beginner exerciser, simply finding something you enjoy doing, whether its swimming, jogging, walking the dog, weight training, yoga or martial arts is really important. Choose one or two activities and make a commitment to do them for at least 30 minutes three times a week. Be sure you include some time for a warm-up and stretching. In order for exercise to really be helpful in long-term weight control, strive for a goal of 45-60 minutes, 5-7 days a week (3-4 days of aerobic activity, and 2-3 days of strength training with warm-ups before and cool downs and stretching after).

You can gradually build up to this with a slow but steady plan. For example you can add 5 minutes to your time each week. Then, after you reach your time goal, add an extra day each month. Then experiment with new exercises to keep your workout plan well rounded and interesting. Eventually, you will enjoy the benefits of exercise so much that you wont worry about scheduling it you will simply make it happen.

If you overdo it initially, you will lose your motivation because you will perceive exercise as being too hard, and you will also be more prone to injury.

STEP 1 - What do you like to do?The golden rule is to choose exercises you enjoy doing - that is a sure fire way of sticking with an exercise program. The second rule is that you start out slowly. Really think about what you like to do to exercise to be sure youll stick with your program.

49

Consider the following questions when determining which exercises you will choose:

WhendoIliketoworkout? When is it convenient?

DoIliketoexercisealone, with a friend or in a large group?

Whatfacilitiesoractivities are nearby or available to me?

DoIliketoexerciseindoors or outdoors?

WhatdoIenjoymoreand what is more realistic exercise at home, or exercise at a club or facility?

WhattypesofexercisesdoI enjoy?

STEP 2 - What are your excuses?Write them all down. You should be aware of what you think might get in the way of exercising regularly. It is likely that you will find a solution to every excuse you have.



50

STEP 3 - Schedule it

Times of the day when I can exercise:

Time # 1

Time # 2

Days that are best for me to fit in a workout:

Day # 1

Day # 2

Day # 3

Activities Id like to try:

Activity # 1

Activity # 2

Activity # 3

51

STEP 4 - What are your goalsConsciously making goals when you want to achieve something is usually the determining factor of whether you will be successful or not. If you want to lose weight, you need to set goals and have a plan. If you want to be fit, you need to set goals and have a plan. Have you heard the saying If you fail to plan, you plan to fail? So how can you plan to succeed? You need to start by setting S.M.A.R.T goals.

When deciding on goals and making plans, most people say things like, I want to be thinner or I want to get fit or I want to be healthier, happier, less stressed etc. These are not goals you can plan to achieve. They are wishes or desires.

S.M.A.R.T. goals areS = SpecificBe specific about what thinner, fitter, healthier or less stressed means to you.

M = MeasurableMake your goal something you can measure. Being thinner means losing how much weight or being fitter means running how many kilometres?

A = Action BasedMake sure you will get into action about your goal by basing it on a true desire. If you are not excited about your goal, find ways to make it more fun. If youre trying to lose weight then save all the money you usually spend on chocolate and put it towards the reward of a holiday or new clothes.

R = RealisticBe realistic about your goal. Losing two or three kilos a week may be difficult and unhealthy, so plan to aim to lose a half a kilo or one kilo a week instead. If the goal is realistic you will stick to it.

T = Time BoundLastly make your goal time bound by giving it an end date. This gives your goal a sense of urgency and makes you get into action about it. Remember to keep this date realistic.


MOTIVATION

52

DEVELOP A PLANYour plan should be detailed, but it should also be realistic. It may include:

DiaryThis serves a number of purposes, the main one being a way of documenting your progress if you are planning to lose 5kg, 10kg, or 20kg. You can also use this to record your exercise or activity schedule.

Eating planNo crash or fad diets here. Rather you can transform your life by following a sensible nutrition plan. This will enable you to stick to your plan, and develop good habits for life (and for your family). Call your plan menu rather than diet. Start applying your 5-6 small meals per day. Changing your eating habits in itself is a goal and also an achievement. Enjoy healthy, tasty food, this will enable you to follow your plan (menu). Preparing tasty, healthy food is itself an achievement you and your family can enjoy.

Activity scheduleThe word exercise is starting to sound like the word diet but it wont be so hard if you call it activity and it sounds more enjoyable as well. Dont only record your formal or planned activities, but also record your significant increased incidental activities. All of this will add to your confidence and sense of achievement in following your plan, and achieving your goals and objectives.

ResearchKnowledge is power. The more you have, the greater your success.

One book or website is not enough. There are many reliable sources of information, many of which are easily available - such as magazines or supplements in the weekend papers.

SupportIn transforming your own life, you can also be a powerful vehicle of positive change for your friends and family.

In the same way these people can also support you in your weight management objectives. Enjoy healthy, tasty meals with your spouse/family/friends. Exercise with

53

family and friends. A training partner can provide support, and also ensure that new or repetitious activities/exercise is fun. Join your colleagues at work in social sport.

GoalsBe realistic about your goals. You may not lose several kilos in the first weeks, but you may notice an improvement in your fitness and eating habits. Every positive change in your life is an accomplishment.

Goals need to be two-phase: performance and outcome.

Performance has to come first. Maintaining your routine is vital this is where your diary is important.

Performance: is the most important as its only through maintaining your routine that you will be able to achieve and maintain a healthy weight. Maintaining a training program is reason for the reward.

Outcomes: These are usually all people think about. They only want their expectations met and when this doesnt go exactly how they want they become discouraged and quit. Their belief that if they fail at this then they must be a failure at everything else is a common one.

Picture itOnce you have written your goal down, the next step is to visualize the end result. How do you feel? What are you wearing? What compliments are you receiving from friends and family? Draw a picture in your minds eye, then visualise it, as if it was a movie. Draw on this visualisation whenever you find your motivation waning.

You can always use your before photograph as a reminder - place it on the refrigerator to alleviate temptation. Or if you have an old photograph of yourself at the weight/fitness youd like to re-achieve, you can use this as a visualisation tool.

One step at a timeTheres an old mountain climbing proverb the only way to climb a mountain is one step at a time. This is equally true for weight loss.

Break your goal down into one-week blocks.


REWARD YOURSELF

54

Reward yourself immediately for goal achievements and positive behaviour. Below are a few ways to reward yourself. Youll find that having something to strive towards (besides a slimmer body) is also a powerful motivator.

Go shopping, buy yourself a gift Buy a ticket to a movie or play or concert Get a massage Take a bubble bath Relax to some musicHavea(healthy)picnicfollowedbyabushwalk Call a friend Go to a beauty salon ...with a tasty but healthy treatFor example, dried fruit or low calories yoghurt rather than a sweet, or a Fatblaster Strawberry Crme Shake with real berries blended with ice!

USE OTHERS AS INSPIRATIONThousads of people have lost weight since 1999 using FatBlaster products and following the FatBlaster Program in the FatBlaster Challenges. These people arent celebrities with trainers or athletes, but real everyday people similar to you!

INSPIRING EXAMPLES

55


SUGGESTED GUIDELINES

56

Find your motivation and resolve will increase with the successful accomplishment of your goals. Fill in the weight graph or exercise graph weekly with each passing success. Your ultimate goal will suddenly look less daunting.

Measure your progressAnother tried and true transformation technique is to measure your progress regularly. There is no better way to do that than through photographs.

A photograph will help you to stay on track by offering visual evidence of your progress. Youll see that your efforts are working and in return, that will fuel your ambition for further results. Often this can be a much more powerful method than just weighing yourself.

Another good idea is to keep a food and activity diaryThis makes you aware of how much you are really eating and ensures that you are increasing physical activity. Even measuring incidental activity like everyday walking with a pedometer can build a sense of achievement.


MEASUREMENTS

57

Make sure you take your measurements from the same point each time. Use a marker on each measurement to help you. For example, when taking your waist measurement, measure over the top of your belly button.

WEEk 1 MEASUREMENTS (cm) DIFFERENCE

WAIST

HIPS

RIGHT THIGH

RIGHT BICEP

NECk


WAIST

HIPS

RIGHT THIGH

RIGHT BICEP

NECk


WAIST

HIPS

RIGHT THIGH

RIGHT BICEP

NECk


WAIST

HIPS

RIGHT THIGH

RIGHT BICEP

NECk

PROGRESS DIARY

PROGRESS DIARY

58

DIET BREAkFAST MORNING TEA LUNCHAFTERNOON

TEADINNER

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

GOALS COMPLETEDYES/NO WHAT COULD YOU HAVE DONE BETTER?

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

- Remember to keep your total stars for the day within 6-8.- Fill your diary in pencil and reuse in each month. MONTH:

FATBLASTER WEIGHTLOSS PROGRAMWeek 1

59

EXERCISENOTES

TYPE(eg. Cardio, strength of flexibility training

LENGTH OF TRAINING SESSION

(mins)

TRAINING INTENSITY(score from

1-10 where 10 is very high)

SESSION RATING

SATISFACTION(score from


YOUR ATTITUDE TO

EXERCISE(score from

1-10 where 10 is very keen)

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

SLEEP EACH NIGHT HOURS NOTES

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY


PROGRESS DIARY

60

Week 2

61


TEADINNER

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY


MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

EXERCISENOTES



(mins)



SESSION RATING



YOUR ATTITUDE TO

EXERCISE(score from


MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY


MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY


PROGRESS DIARY

62

Week 3

63


TEADINNER

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY


MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

EXERCISENOTES



(mins)



SESSION RATING



YOUR ATTITUDE TO

EXERCISE(score from


MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY


MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY


PROGRESS DIARY

64

Week 4

65


TEADINNER

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY


MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

EXERCISENOTES



(mins)



SESSION RATING



YOUR ATTITUDE TO

EXERCISE(score from


MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY


MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY


PRODUCT OF THE YEAR

66

OTC HEALTH PRODUCT OF THE YEAR

Pharmaceutical Industry Recognition

Australian Journal of Pharmacy The Best OTC Health Product of the

Year2001-FatBlasterNaturopathicas product FatBlaster won

the category of The Best OTC Health Product of the Year for 2001. In order

to win, The Best OTC Health Product FatBlaster had to demonstrate innovation and therapeutic value for the treatment or management of a major condition, or one that affects a wide section of the population, as well as success through pharmacy in terms of launch, sales, sales support, marketing and promotion.

This was the first time a complementary health company

had won this award. FatBlaster beat household names such as: Nurofen

and Panadol. Multinationals such as Glaxo Smith Klein and Pharmacia

were pushed into second place by the Naturopathica product developed, made and

owned in Australia.

67

(OTC = Over the Counter)

In 2004 Reducticarb was a finalist in the Australian Journal of Pharmacys Complementary Healthcare Product of the Year.

The FatBlaster Challenges have also been recognised in the awards: Finalist - Best Pharmacy Public Relations Campaign FatBlaster 2002. High Commendation - Best Health Public Relations Campaign FatBlaster 2003.

National Pharmaceutical Services Association DIANA Awards:

FINALIST2001Category5 Outstanding New Product Introduction OTC - FatBlaster

FINALIST2002Category7 Outstanding Promotion of an Existing Product - FatBlasterThese prestigious industry awards are presented by the National Pharmaceutical Services Association to manufacturers of medicines and health items for excellence in performance over the last twelve months. The criteria are based on the relationship between NPSA members and the manufacturer, service levels, performance of the product, availability of the product, customer service and other related elements.

Log onto

www.fatblaster.com.aufor your free diet & exercise diary plus your free regular newsletter

with tips, gifts and the secrets to a slimmer and healthier you!

The contents of this booklet are meant as suggestions only.

Please consult your health professional to determine their suitability for you.

WEIGHT LOSS

PROGRAM

Documents

Weight Loss Program Booklet New