Weight Loss _ Diet Tips - by Leisa's Secret

The secret’s out… If you’re reading this right now, I can assume that you’re carrying some extra kilos. I don’t know how many, it could be five it could be 105. It doesn’t really matter how many kilos you need to lose, I know how you can do it, and I’m about to tell you. I’m not going to give you some vague lecture on having a balanced diet, regular exercise and the likes, I can give you an exact formula. I can give you exact products, motivation – I can even give you complete menu plans for days, week, or months. I can give you the blueprint for weight loss. To succeed all you have to do is follow it. For many years now, I have devoted myself to studying and researching the most stress free and effective ways to lose weight. While our company may be called Leisa’s Secret, let me tell you I’m not withholding any information from you. I’m about to lay it all on the table so you can see what you’re going to have to do, what you will experience enroute to regaining your health and a slim figure. This book contains all the information you need to support our Leisa’s Secret products. I can’t stress enough the importance of reading the book thoroughly and reading it in sequence. The process of reversing years of bad eating habits is generally not an easy one, and you will need all of the help and information you can get. On the other hand, it’s not difficult thing to do either. We don’t tell you to fast for days on end, to stand on your head or drink vial potions. All you need to do is to use our products and follow our meal plans, and introduce some exercise. Doesn’t sound too bad does it? www.dietby.myleisassecret.com We talk a lot about your state of mind, and can’t stress enough how important this is. Your motivation must be running at its peak for you to succeed, because there are going to be many days where it will be all too easy to slip back into bad habits for the sake of comfort and ease. Have a read of this book, and arm yourself with ways to fight moments of weakness. The book contains a lot of information that we have previously sold in the past, but we are offering it to you now cost free as part of a total support network for our Leisa’s Secret clients. Just as Rome wasn’t built in a day, you can’t undo 10 years of bad eating in six weeks. Hang in there, be strong, read this book again and again until you know if off by heart if you have to. You will realize the results you desire so long as you have hearty helpings of motivation, information and Leisa’s Secret. It truly is a complete blueprint for weight loss. We couldn’t make the program any simpler to follow. Discover Leisa’s Secret and discover the benefits of this easy weight loss system, just like thousands of people the world over. It’s not magic, it’s Leisa’s Secret. www.dietby.myleisassecret.com Developing the right mindset As I think back over the years I have been involved in the weight loss industry, and evaluate all the Fad diets that have come and gone, one thing becomes very apparent: When people first get involved with a particular weight loss program for one reason or another, they usually do it out of desperation, excitement, and/or hope. It’s an emotional decision. Unfortunately, being over weight has become a major epidemic worldwide and a lot of people have little knowledge of how they should avoid becoming one of the ever growing statistics. For most part the disciplines and skill necessary for success in achieving your ideal weight are completely foreign to them. So here they go… Spending money, investing time, and pushing outside their comfort zone for the very first time out of a very strong emotional desire to achieve, coupled with an equally strong fear of failure. They feel like they’ve been dropped into a fish bowl and have to sink or swim. And this is why you are reading this book for FREE. My passion is to help people achieve their weight loss goals and changing there lifestyles for the better. You’ll find by simply taking the time to read this book from front to back will arm yourself with all the information you need to achieve fantastic results. My problem and frustration stem from “guru’s” who only teach the “How to lose 1000 kg’s in 7 days” and they say “go buy my new great products”. WILL IT WORK? Sure it can, but only after a ton of time and money is spent buying my products. They then go on to say, once you have brought my products I will then give away all my secrets and years of experience for FREE! It’s not just all about the products. Just as importantly it is about providing the complete picture. How you should be eating, what foods you should be choosing, do I need to exercise and if so what type of exercise and so… And this is why so many people fail on these “so called” weight loss products. www.dietby.myleisassecret.com Most people wanting to lose weight are like home builders except when they fail to build their house, they go back to the store and try a new hammer. When that doesn’t work, they go back and do it again and again and again. (Like trying dozens of different weight loss supplements in the hope of one maybe actually working!) If they would only realize that it is the skill and knowledge of the person swinging the hammer that mattered. Every month or so, “the next big thing!” launches and I get a flood of emails and phone calls from the poor folks who just don’t get it yet and who sincerely wonder if they should use this new product before trying Leisa’s Secret as it may work faster or something of the like… OK let me get off my box and tell you about a conversation I had yesterday about the exact same thing I am talking about. I was talking with a customer inquiry who wanted to start a wanted to get back in shape after years of neglect. He had looked at my products, but his wife decided she liked another product better. “OK, great”, I said… “I’m glad to hear that you found something, John, but let me ask you a quick question: What type of daily eating plan and exercise routine will you be doing?” John: “What do you mean?” “Well, your product you have chosen is meaningless unless you’re are also eating correctly and incorporating some exercise, right? Jonh: “Ummmm, not sure. I was hoping to simply take the product and get the results I need. Exactly. www.dietby.myleisassecret.com Most people don’t realize that it not all just about the product. Although the Leisa’s Secret products make the whole process a lot easier – equally important is your daily diet and your weekly exercise program. www.dietby.myleisassecret.com ACKNOWLEDGEMENT “I would like to express my personal thanks to one of Australia’s leading Dieticians ‘Peter Rhodes’ for his invaluable support and assistance in comprehensively compiling the data and information outlined in this book. My thanks also to ‘Ruth Kendon’ our devoted Naturopath, for her continued research and development of new and exciting complex formulas that will beneAt the many thousands of our satisAed customers. The dedication to this project by Peter and Ruth, along with many in our loyal team has been inspirational to say the least. Most importantly, I thank you, our loyal customer for the many positive testimonials, letters and telephone calls we have received since the development of our ‘Leisa’s Secret’ formula. Your personal success and life changing determination is the reason that we will continue to dedicate research and development to the expansion of good health and well being to everyone seeking a happier and healthier lifestyle”. This ebook is copyrighted with a Creative Commons License. You are able to share this ebook and reuse this ebook on the condition that the ebook is not altered in anyway. This includes text, links, images and presentation format. If sharing this ebook we require by way of attribution a link back to our site www.dietby.myleisassecret.com For further information about Creative Commons you may refer this the following link: http://creativecommons.org/licenses/by/2.5/au/ © All images, logos and information is copyrighted to Rapid Nutrition Pty. Ltd. www.dietby.myleisassecret.com 1. CONTENTS Letter from the founder – Leisa St Ledger......................................................................................3 - 6 Company And Product Overview .................................................................................................7 - 16 Dietary Techniques Introduction.................................................................................................................................17 - 18 Controlling Total Energy Intake..........................................................................................................18 Lower Fat Intake.........................................................................................................................19 - 20 Balanced Existing Omega 9 and Omega 3 Intakes....................................................................20 - 22 ModiAed Total Carbohydrates .....................................................................................................22 - 24 Lower Glycaemic Index or Glycaemic Load ...............................................................................24 - 25 Higher Fibre Intake ............................................................................................................................26 High Calcium/ High Whey Intake................................................................................................26 - 27 High Fluid Intake ........................................................................................................................28 - 29 Adequate Protein Intake ....................................................................................................................29 Leisa’s Secret 10-Week Plan of Success Introduction........................................................................................................................................30 The Starter Plan – Gold Plan .....................................................................................................30 - 31 The Starter Plan – Silver Plan ...........................................................................................................31 Everyday Plan .............................................................................................................................31- 32 Saturdays & Sundays ........................................................................................................................32 Small Treats ......................................................................................................................................33 Vegetarian Choice .............................................................................................................................33 Weight Loss ................................................................................................................................33 - 34 Leisa’s Secret GOLD Plan Week 1 – 2 .....................................................................................35 - 36 Leisa’s Secret SILVER Plan Week 1 – 2 ...................................................................................37 - 38 Leisa’s Secret EVERYDAY Plan Week 1 – 4 ...........................................................................39 - 42 Everyday Program 4 Week Cycle – Appendix ..................................................................................43 Leisa’s Secret Exercise/Activity Program Introduction........................................................................................................................................44 Incidental Plan ...........................................................................................................................45 - 46 Activity Plan ...............................................................................................................................46 - 48 Leisa’s Secret Weight Manager ........................................................................................................49 Frequently asked Questions ......................................................................................................50 - 56 The Deal………………………………………………………………………………………………….57 - 59 www.dietby.myleisassecret.com 2. Letter from the founder – Leisa St Ledger As a former police officer and now a working mother of three young children, I understand how difficult it is to find the time to stop and eat, let alone prepare a healthy, balanced and nutritious meal when I need it. I am also prone to weight gain, so daily eating habits are very important to managing unwanted kilos, and having the energy to do the housework, care for my family… I’m sure you know the drill! These truths really hit home a few years ago, when I packed on the weight and suffered the distress and low self-esteem that is often a part of the weight-gain spiral. Relying on easy-to-get fast foods or ready-made meals was never a sensible alternative. And, I guess like you, I was really over the diet fad! It was very important that I find my own solution. Well, I did, and you know what? Thousands of people have discovered that what works for me, also works for them. I called it Leisa’s Secret, but it can be your secret too! I came up with the idea of using meal replacements to improve my eating habits however, I wasn’t confident of the quality of the available products and so with the help of one of Australia’s best food technologists, I developed my own. When family and friends saw the results I had achieved, they wanted to use my formula too. It seemed a natural process to offer my “secret” to the public. In a very short time, I was inundated with letters, e-mails and phone calls from people who took absolute delight in sharing their success with shedding kilos by the dozen. www.dietby.myleisassecret.com 3. You might be wondering, “How did she lose weight by eating?” Without burdening you with technicalities, Leisa’s Secret provides a balanced blend of high quality nutrients in a low-kilojoule shake. The right balance of nutrition and energy makes for an ideal meal replacement. Think for a moment about some of the past failings of so-called crash diets. By not eating, we are quickly driven to distraction by hunger. Those sudden, unshakeable cravings for sweets are the result of our body being deprived of nutrients. Sure, meal replacements might not be a brand new approach to weight loss. However Leisa’s Secret strikes the right balance of protein, energy-enriched carbohydrates, and essential vitamins and minerals in a way that others have not succeeded. I have something else for you. There are other common problems underlying weight gain, and therefore individual success with achieving weight loss. You’ve probably had them explained to you from time to time. They include differences in metabolism (i.e., the conversion and utilisation of fatty acids, amino acids and sugars into energy by enzymes), thyroid gland function, certain hormone imbalances, to name just a few. In recognition of these all-important factors—and to ensure that as many people as possible could benefit from my “secret”—I teamed up with a leading dietician and naturopath as well as an expert team of pharmaceutical specialists. The result is a complete weight loss system, a four-pronged solution that can be utilised as a complete program or as individual components. Quite simply, the Leisa’s Secret Advanced Weight Loss System includes the tried and proven Leisa’s Secret Premium Meal Replacement, www.dietby.myleisassecret.com 4. together with energy boosting and thermogenic supplements, and a specially formulated appetite suppressant. Of course, in Australia it’s not necessarily a plain and simple matter to market a diet product. We have very stringent regulations governing therapeutic goods.This authority conducts rigorous tests, and scrutinizes all advertising and sales materials for the many thousands of pharmaceutical and health-related products on the market. This testing and approving, together with additional regulations governing food safety administered by the Australian and New Zealand Food Authority (ANZFA), are among the reasons Australian health products are world-class. I am extremely proud that Leisa’s Secret is approved by these authorities, and that I can now offer it worldwide. There is another very important part to this, which I call the You factor. I guess I’m lucky to have had a career as a policewoman, because I’m blessed with high levels of motivation, determination and perseverance. However I know that—let’s call it goal-setting—doesn’t come naturally to us all. But, as I and the many thousands of men and women who have used Leisa’s Secret have proven, if you truly desire something, you can achieve it. It’s a matter of you making a commitment to yourself. I understand how this can be hard sometimes—there are so many things that can get in the way, at all stages of life: whether it’s study time, or “I’ll just put in a few more hard yards and the boss will think I’m a great person.” A fast-food snack on the run is often the quickest solution. Not any more. www.dietby.myleisassecret.com 5. It’s too easy to put off what really matters, to make excuses. Sooner or later, we must realise that no one is going to do it for us. Just by reading this, you have given serious thought to losing and controlling your weight. Guess what—the time to start is NOW! Apply the You factor. Do it for you. You’ll love yourself for it. And that can be your secret. www.dietby.myleisassecret.com 6. . Company And Product Overview As the many thousands of Australians who have used Leisa’s Secret to shed dozens of kilos know, this straightforward, healthy meal replacement is a real winner! This is because the original Leisa’s Secret Premium Meal Replacement is a simple food solution in our fast moving world. It was developed by Leisa St. Ledger, a former police officer and now a working mother with three young children. After the birth of her second child, with a busy household to run and concerned with the ill-effects of missed meals and her reliance on fast-fix foods and snacks, Leisa was fighting unwanted weight gain. None of the available methods was satisfactory to this former policewoman who knew the value of a healthy approach to life. “We need to be realistic,” says Leisa. “In an ideal world we would prepare all our food from fresh sources and consume a balanced intake of fruit, vegetables, grains, lean protein and dairy foods. In everyday life this is not always possible.” Nevertheless, “good health and weight control are essential to well being.” When Leisa couldn’t find a suitable product to meet her daily needs, she developed her own. Leisa’s Secret Premium Meal Replacement rapidly became a success story, with Australian television’s national Today Tonight program featuring no less than five stories on Leisa and the phenomenal success she and others achieved with the Premium Meal Replacement product. www.dietby.myleisassecret.com 7. Within a short time, what began as a gem of an idea blossomed into a strong company that values clinical research and quality product development as it surges to the lead in the weight loss market. This achievement can be attributed to the success enjoyed by one of Leisa’s Secret’s earliest customers, Rachael Lindsay. Rachael shed 11.5 kg through a 12-week program. “As a diabetic with an under active thyroid gland and using hormone replacement therapy, I found it extremely difficult to lose weight. In December, I weighed in at 108 kg. Thanks to Leisa’s Secret, by February, I had lost 11.5 kg in weight and 42.9 mm of body fat. I continued to shed weight. By June, I was 30 kg lighter. I never felt hungry, but what was especially important, was that I still had plenty of energy to succeed in my busy schedule. I worked full-time, studied part-time, and followed a daily exercise program. I also had my share of the housework and cooking.” Champion weight lifter, Kevin Rogers, credits Leisa’s Secret as a major contributing factor in trimming down and keeping the weight off, leading to renewed success in his sport. “Two years ago, I tried Leisa’s Secret. I enjoyed it, and have been on it ever since. Thanks to Leisa’s Secret I trimmed down nearly 13 kg. I have now become a champion weight lifter, winning national medals with the help of Leisa’s Secret. My recommendation to Leisa is not to keep it a secret, tell your friends about it!” Liene Huttley used Leisa’s Secret for twelve weeks in conjunction with a sensible diet and exercise plan. “During that time I lost a total of 9 kg www.dietby.myleisassecret.com 8. of body fat. I also lost 7.5 cm off my bust, 11 cm off my waist, 10 cm off my hips, and 11.5 cm off my thighs. I have gone from wearing a tight size 20 down to a size 16. I am absolutely rapt with the results achieved using Leisa’s Secret. Being a busy person with a young family I doubt I could have managed it without the assistance of this product. Leisa’s Secret is a tasty and convenient diet supplement, which helped me to feel full and provided me with all the vitamins, proteins and other nutrients required to stay healthy while losing weight. I found it unnecessary to take any other vitamin supplements while using Leisa’s Secret. I plan to continue using Leisa’s Secret as I continue my weight loss strategy.” Leisa’s Secret is also very successful internationally with interest intensifying as the newly expanded Leisa’s Secret product range takes weight loss to the next stage—weight control. Leisa’s Secret Advanced Weight Loss System is a complete program that helps you to take control like never before. Leisa’s Secret’s aim is to ensure you receive the most effective and proven formula that is available. This is achieved with a fourstage system: 1. Leisa's Secret Premium Meal Replacement 2. Leisa's Secret Energize 3. Leisa's Secret Advanced Thermo 4. Leisa's Secret Resist www.dietby.myleisassecret.com 9. Introducing Leisa’s Secret Advanced Weight Loss System Each component of Leisa’s Secret Advanced Weight Loss System has been developed as a result of extensive research and reliable evidence. Leisa’s Secret Advanced Weight Loss System also recognises and combats the common pitfalls in weight loss. For example, many dieting aids make the mistake of assuming a ‘one size fits all’ approach. By cramming all essential ingredients into the one formula, the quality and effectiveness of individual components are compromised. This has been of special importance to Leisa throughout the development of the latest additions to the Leisa’s Secret range of weight loss products. “We have not merely jumped on the weight loss ‘band wagon’ and formulated products based on marketing hype. There is no window dressing here. Our development team was meticulous in utilising space to maximise the impact of our formulas. Our aim is to be absolutely certain that you are receiving the very best of what nature has to offer.” Therefore an essential aspect of the scientific research and extensive trials behind the development of Leisa’s Secret Advanced Weight Loss System was the thorough formulation of specific ratios of each key ingredient to achieve the effective dose of that ingredient. The newly expanded Leisa’s Secret range now goes even further towards meeting individual requirements. Now it is a complete weight control system. www.dietby.myleisassecret.com 10. Furthermore, the Leisa’s Secret product development team recognises that the most common problems experienced by people starting a diet and failing to achieve their weight loss goal. These include: Lack of energy Hunger Craving for sweets (as the body is deprived of nutrients) Slow metabolism Endocrine hormonal imbalance Inefficient glucose metabolism We know how Leisa’s Secret Premium Meal Replacement works: it provides the right balance of nutrition and energy in a meal replacement of the highest quality. Let’s look at the other components of Leisa’s Secret Advanced Weight Loss System and examine their ingredients in detail, and how they address those well-known problems. Leisa's Secret Energize A common pitfall of weight-reducing diets is their deficiency in essential vitamins and minerals. Too often we turn to common energy-boosting pills or formulas that offer little more than the B-complex vitamins. It’s little wonder we still feel run-down and lacking energy. Our busy lifestyle and the need to function fully under the stresses and challenges of work and home life, www.dietby.myleisassecret.com 11. demand a high-potency, total energy formula. It must also complement our weight control regimen. Once again, by doggedly pursuing the meticulous formulation of specific ratios of ingredients to achieve effective dosage, Leisa's Secret Energize goes beyond merely supplementing energy-boosting vitamins and minerals. This results in a complete formula that is not only a fantastic addition to your weight loss program, it is also extremely effective by itself to combat stress and give you a welcome ‘lift’ when you’re feeling run down or tired. There’s more. As well as sustaining a healthy body system, these essential nutrients promote energy production and fat burning, both vital to the natural body processes engaged in weight loss and weight control. A further ingredient, Siberian Ginseng, increases stamina, endurance and physical performance, and promotes oxygen metabolism and the conversion of fat into energy. Leisa's Secret Advanced Thermo Thermogenesis is the conversion of fats into heat and energy. Your body’s Basal Metabolic Rate (BMR) manages this process. The Flavonoids (plant-derived antioxidants) found in Green Tea increase BMR. Muscle tissue is responsible for most thermogenesis. The selected ingredients in Leisa's Secret Advanced Thermo promote optimal BMR. It is known that Green Tea is one of the best natural sources of suitable Flavonoids. Caffeine synergistically increases the effect of the flavonoids in Green Tea. The mineral Chromium encourages the conservation of healthy www.dietby.myleisassecret.com 12. muscle tissue while it plays another very important role in the whole body system, namely the burning of fat. Chromium is also a component of Glucose Tolerance Factor, a compound which the body produces to enhance cellular response to glucose—in other words, your body’s glucose response. Leisa’s Secret’s Dietician, Peter Rhodes explains the important role of blood-sugar in weight loss and weight control programs: “Glucose metabolism is an important issue in our understanding of weight gain. Any process, which can improve the body’s glucose response should improve many aspects of weight loss. Insufficient chromium is one factor which can impair maintenance of correct blood sugar. Glucose Tolerances Factor (GTF) can be increased effectively through the intake of Chromium in a readily absorbable form of this mineral.” Iodine and Tyrosine are essential components of Thyroid Hormones. BMR is slowed by an imbalance of these hormones, with the resulting effect on weight loss and weight control. The addition of these components is a further example of how Leisa’s Secret outstrips other weight loss formulas currently on the market. Leisa's Secret Resist What if we are constantly struggling to resist uncontrollable hunger pangs? After all, these derive from appetite, which is not an unhealthy thing at all. Just as each of us has an individual BMR, we experience different levels of appetite. If we can turn our appetite down, we might not be tempted to eat before we should. www.dietby.myleisassecret.com 13. Guar Gum and Pectin—natural fibres—are bulking agents. They swell in water in the stomach and cause a sensation of fullness. This is a signal to the body that its hunger is satiated—appetite is curbed. These fibres also slow down the entry of calories, food components and sugars into the blood stream. This has an important effect on the incidence of Reactive Hypoglycaemia, or the sudden drop in blood glucose levels in response to a too-rapid rise in blood-sugar. This over-reaction forces bloodsugar levels to fall steeply, causing distress, excessive hunger, and sugar cravings. Guar Gum and Pectin act to eliminate this. Although our appetite might be ‘switched off’ often we can’t ignore cravings for sweet things—carbohydrates, a favourite one being chocolate. Two neurotransmitters (hormones or biochemical messengers of the nervous system that carry nerve impulses from the brain) have been shown to play an important role in reducing such cravings. These particular neurotransmitters are GABA and PEA. The Amino Acid Glutamine can be converted into GABA by enzyme action (i.e., it is a precursor to GABA). Research indicates that GABA may have a role in reducing cravings for carbohydrates. Tyrosine is the precursor of the neurotransmitter PEA. There is some scientific evidence that PEA may help reduce cravings for chocolate. www.dietby.myleisassecret.com 14. All In One or As You Like It The wonderful results achieved from people from all walks of life with Leisa’s Secret Premium Meal Replacement prove how easily Leisa's Secret can be incorporated into our daily living style. The same is true of Leisa’s Secret Advanced Weight Loss System. This Advanced Weight Loss System introduces the 4-way approach, which is the most advanced way to achieve weight loss success. Leisa’s Secret Advanced Weight Loss System Each Advanced Weight Loss System pack contains one each of Leisa's Secret Premium Meal Replacement, Energize energy boost, Advanced Thermo thermogenic, and Resist advanced appetite suppressant. The accompanying Leisa’s Secret Support book contains all of Leisa’s secrets—everything from diets to exercise—together with Leisa’s tips and tricks to help you safely achieve rapid and enduring results. You’ll not only have the right ingredients to realise your weight loss goals, you will also be provided with the means of obtaining a greater sense of well-being, vitality and personal freedom. Each formula has been developed to work synergistically with each other for optimum effect. Alternatively each component can be used individually. www.dietby.myleisassecret.com 15. Think of how much better you can feel, with a little less weight and a greater sense of enjoyment from life. Whether you choose to adopt the 4way Advanced Weight Loss System Blue Ribbon approach, or try the individual components, as Leisa says: “The time to start is NOW! Apply the You factor. Do it for you. You’ll love yourself for it. “Shhh…! It can be your secret too!” www.dietby.myleisassecret.com 16. Best Practise in Dietary Techniques In designing the Leisa’s Secret program, we have tried to gather all relevant information that is likely to lead to a successful weight loss. This information has been collated using the latest research and combining them into one program. The following issues have been addressed in designing this program. • • • • • • • • • • Controlling Total Energy Intake Lower Fat Intake Balanced existing omega9 and omega 3 fats Modified Total Carbohydrates Lower Glycaemic Index and Glycaemic Load Increased Fibre Intake High Calcium Intake High Fluid Intake High Whey Intake Adequate Protein Intake www.dietby.myleisassecret.com 17. All of these factors have a role in best practice dietary techniques. Bringing them together in one program has provided us with a challenge but also total confidence that this combination provides the best techniques in weight loss and sound nutrition principles. Over the next few paragraphs we will briefly explain the rationale of each component and how the Leisa’s Secret program attempts to create this ideal environment. Controlling Total Energy Intake Ultimately weight loss is generated by creating a difference between the total intake of food energy and the total burning of energy completed in a 24hr cycle. This imbalance is often created by changing one’s food intake and/or by increasing one’s physical output to create an energy deficit. Some dietary plans state that they can generate weight loss without the need to control the energy intake and thus make claims that they have found ways to stimulate fat burning without the need for calorie counting. Most of these programs achieve their results by taking out large groups of high-energy foods and allowing you to survive on a high leafy vegetable diet. Just because calories are not counted does not mean the program works on noncalorie principles. Most of the intakes, of these special “metabolic” programs, when analysed for total energy intake, often have a total intake far less than the intake required for body weight maintenance. Thus weight loss often occurs. The main point is that no program works without the generation of calorie deficits. www.dietby.myleisassecret.com 18. Lower Fat Intake Although a strategy since the mid 1980’s, this became even more emphasised through the 1990’ with the development of the Very Low Fat Diets (VLFD). Dietary plans through the 90’s were suggesting the average daily fat intake should be 20 - 30gm per day in women and 25 – 40 gm per day in men. This promoted a plethora of low fat cookbooks and fat counter books. Dietary programs were centered on this concept. Suddenly every scrap of fat in your diet was considered bad. Although a significant part of this strategy is useful, one component, which was underestimated, was the increased intake of low fat/high carbohydrate foods and the increased supply of low fat/high carbohydrate products on the supermarket shelves. People knew that fatty meats were not good but suddenly thought low fat rice, pasta, breads, muffins, cakes, crackers and biscuits were on the unlimited list. Thus an imbalance in energy intake resulted. People ate less fat but also consumed more carbohydrates. But isn’t that what you are supposed to do if you follow the healthy dietary guidelines. Isn’t that what “THEY” tell us to do?!!! Yes, in principle this is healthier than a high fat diet. But when the increase in healthy low fat carbohydrate still contain a lot of energy www.dietbymyleisassecret.com 19. (particularly low fat flour based products) then our total energy intake still remains high and weight/fat reduction is still very difficult. This scenario is worse when people participate in little physical activity. The low fat strategy will work, but mainly when certain carbohydrate foods are also restricted and physical activity is increased. Thus low fat is still a cornerstone of our plans, but other modifications will still be necessary to make the program work efficiently. Balanced existing Omega 9 and Omega 3 Intakes Another confusing issue to resolve is the “Type of Fat” story. Through various sources we now have decided that different types of fat have different effects on our health. As a result, the terminology “Healthy Fats” and “Unhealthy Fats” have entered our vocabulary. Most healthy fats (unsaturated fats, fish oils, monounsaturated fats) have been found to be good for our circulation and may help improve the balance of cholesterol and triglycerides in our blood. Most unhealthy fats (saturated fats) have a less desirable effect on cholesterol and triglycerides. With this information, it is easy to see how we can feel safer with the use of healthy oils. But wait!! We cannot get carried away and forget a very www.dietby.myleisassecret.com 20. important fact. The misinterpretation associated with the healthy fat concept was that these fats have little or no impact on weight gain or weight loss. Statements such as: “I eat avocados, nuts and seeds because they are healthy fats and won’t put on weight.” “There is no fat added to this food – I only use olive oil.” “I replaced butter with margarine because its healthier and wont put on weight.” “My chips are fried in polyunsaturated oil (no cholesterol). I know they are good for me.” All these people have made better health choices but have not necessarily done anything to help their weight/fat loss. Unhealthy and healthy fats contain the same energy density. Replacing butter with margarine does not reduce energy intake. Nor does olive oil or canola oil. www.dietby.myleisassecret.com 21. Clearly there are two separate issues that need to be addressed: 1. “All fats contribute a lot of energy to your diet” Too much energy intake will slow your weight/fat loss. “Don’t overeat on any fats” – Rule 1 2. “Healthy fats are good for your body” They may help to improve circulation, skin, immunity and the nervous system. But better circulation does not equal automatic fat loss. Avocado, nuts, nut pastes, seeds, olive oil, canola oil, grape seed oil and margarines contain healthy oils but they still need to be managed carefully on any weight loss program. In the Leisa’s Secret program, these fats are important, but the amounts will be carefully controlled and managed in our program. Modified Total Carbohydrates In controlling total energy intake it is important to take control of the two biggest sources of food energy in the diet. We have already spoken about the role of total fat reduction in our plan but also it is important to have control over the total carbohydrates to achieve our goals. www.dietby.myleisassecret.com 22. Carbohydrates come from many sources; breads, flours, grain products, fruits, starchy vegetables, most dairy products and added sugars such as sucrose, glucose, maltose and fructose. This covers a wide selection of foods and is often the reason that a true low carbohydrate diet is very limiting in choices of foods. To modify total energy intake it is necessary to curb the intake of some carbohydrates. There are some target values for total daily carbohydrate intake which can be used as a guide. For sedentary people, which should not be encouraged during the process of losing fat, a daily carbohydrate intake of 100 – 150gm per day is recommended to help lose weight. If a person is into moderate exercise then carbohydrate intakes of 150 – 220gm are recommended. A keen intense exerciser may need a carbohydrate intake between 200 – 300gm per day to be energetic enough to maintain their exercise procedure. When combined with a suitable low fat intake, these carbohydrate restrictions are adequate enough to generate weight loss. The only programs where carbohydrates need to be further reduced below these levels are one’s which pay no attention to fat reduction. A non-fat modified / low carbohydrate diet often requires carbohydrates as low as 50 – 80gm per day to achieve weight loss. These were the original proposals of people like Atkins who even claimed that carbohydrates and not fat played the major role in weight gain. The factual truth is that both fat and carbohydrates together contribute to 80-85% of the total energy consumed in most diets and both can play significant roles in weight gain. www.dietby.myleisassecret.com 23. Modifying both components is the logical way to achieve the best results. This gives significant energy reduction and always some moderate forms of choice in the overall structure. Lower Glycaemic Index or Glycaemic Load This concept has been researched heavily through the 1990’s, particularly at some Sydney Universities. It has evolved into an accepted concept which helps direct us as to the types of carbohydrate foods which may be better suited to both health and weight/fat loss. The Glycaemic Index is a measure of the rate of uptake of glucose (simple carbohydrate) from a food or a meal. It is determined by a number of rigorous tests on a range of foods, which deliver carbohydrates to your system. Results of this work indicate that some foods release glucose quickly into your body while others release glucose on a steady basis. Foods that release glucose quickly into your system are called High Glycaemic Index foods or High GI foods. Foods that release glucose on a more steady basis are called Low Glycaemic Index foods or Low GI foods. Research on losing body fat suggests that a diet plan with a higher amount of low GI foods appears to get better short and long term results than a diet with higher amounts of high GI foods.. www.dietby.myleisassecret.com 24. Dietary plans with significant amounts of low GI foods may assist in offering better hunger control. Carbohydrate foods with lower GI’s include: Most Vegetables Most Fruits Beans and Legumes Low fat Dairy Foods Some Grain Products Carbohydrate foods with higher GI’s include: White Flour Products White Bread White Rice (Calrose) White Potatoes Most Processed Breakfast Cereals www.dietby.myleisassecret.com 25. Higher Fibre Intake Most health programs have stated the benefits of dietary fibre to well being. Attention to this topic has mainly addressed the benefits of fibre to regularity and bowel health. Large studies on food and weight control have shown a connection between a more fibrous diet and better weight control. Early attention to the weight / fibre relationship centred around the concept of the filling or bulking effect of fibre. It was stressed that more fibrous foods can bind with water thus slowing stomach emptying and swelling the food within the stomach pouch to aid in a fullness effect. Both factors were considered useful in reducing total food intake. However, more complex investigations note that fibre may also play a role in the rate of digestion of food, which slows the rate of meal absorption and thus allowing other appetite suppressing mechanism to take affect. Whatever the mechanism, fibrous food is useful as part of a weight reduction program. The more mixed fibres in a food program the better it is for a wide range of medical conditions including weight reduction. Leisa’s Secret Resist has been specifically designed to address this important issue. High Calcium/ High Whey Intake A relatively new revelation in weight loss is the connection between higher dairy intakes and lower levels of obesity. www.dietby.myleisassecret.com 26. A number of large studies over the last ten years have continued to gather information on this relationship. The relationship has been supported in studies through a number of different countries including The Middle East where dairy wasn’t considered a major part of the cultural diet. The full understanding is not clear yet but a number of theories have been proposed as to why the dairy relationship exists. Calcium Intake – Some studies suggest there is a reverse relationship between calcium intake and a fat storage enzyme called Fatty Acid Synthetase (FAS). When calcium intake is low various enzymatic pathways are altered causing an increase in FAS. This appears to increase the chances of fat storage but also inhibits the speed of fat removal from the cells. Thus a connection between low calcium intake, and increased risk of being overweight. Whey Intake – The same case has been stated for the relationship between the dairy protein whey and FAS. The reason some scientists believe whey protein may affect this relationship more strongly than calcium is studies showing that calcium supplements had a smaller impact on reducing FAS levels than did the whole milk product. Some preliminary work believes the whey fraction of whole milk protein may induce the reduction in FAS. Some whey proteins studies support this view. Whatever the final component of milk products is that induces this affect, we strongly believe at this stage that a higher intake of whey and calcium is probably beneficial in a weight loss program. Leisa’s Secret Premium Meal Replacement addresses this issue. www.dietby.myleisassecret.com 27. High Fluid Intake A high fluid intake is essential to maintain the health of all cells in the body. 70% of our body weight comes from fluid components, which allows our energy and detoxification systems to function efficiently. A daily intake of 2-3 litres per day is recommended in average temperature environments. Hotter environments may require up to 4 litres per day to maintain adequate hydration. People participating in exercise can be recommended up to 5 litres per day. A point, which often is not recognized, is that these figures also take into account the fluids that come from all sources in the diet, not just water consumption. Because people generally require 2-3 litres of fluid per day, a number of people then assume that this recommendation is directed at water consumption. Thus we here this eight glasses per day recommended for water intake. Eight glasses of water equals about 2.4 litres. The truth is that most foods including high liquid foods (fruits, yoghurts, cooked rice) contain water. This water should be taken into account in your total daily consumption. In most average diets, foods contribute about 1- 1.5 litres of fluid per day. In a diet program such as the Leisa’s Secret 10 week program, with the inclusion of Leisa’s Secret Premium Meal Replacement and Leisa’s Secret Resist, plus the foods listed, will contribute at least 3 litres of liquid per day, which meets your daily fluid intake well. The remaining (optional) 1.5 litres, depending on your climate and activities, could come from a combination of water, tea, coffee, milk and juice. www.dietby.myleisassecret.com 28. Recommendation – Whatever fluid intake you use, remember to keep that fluid intake reasonably constant, particularly if you weigh yourself on a daily basis. Days of higher fluid intake, particularly very hot days, will cause the body to weigh heavier. Take this into consideration when weighing at these times. Adequate Protein Intake All food plans need adequate protein. In a weight-reducing program, protein must be adequate and of good quality, so non-fat structures such as muscles are protected during the removal of fat. In your body, lean protein based tissues provide the majority of energy burning which contributes to metabolic rate. Therefore protecting the muscles and organs is vital to preserve good metabolic activity. In the Leisa’s Secret 10 week plan, two of the best sources of muscle preserving protein are used, namely whey and soy. Whey was mentioned earlier with respect to dairy products and weight loss, and soy is also effective as a protein source to preserve lean tissue. Both whey and soy have a high biological value, suggesting they have good digestion, absorption and uptake by the body. Leisa’s Secret Premium Meal Replacement combined with other excellent protein sources such as fish and eggs, ensures the 10-week plan protects active tissue. www.dietby.myleisassecret.com 29. “Leisa’s Secret 10 Week Plan of Success” The Leisa’s Secret 10-week plan to success is made up of two dietary programs - The Starter Plan and the Everyday Plan. Each plan shows how to effectively use the Leisa’s Secret formulas, to achieve substantial weight loss with a balanced nutritious food program. The Starter Plan Gold Plan – This combination strictly applies all the principles of best dietary practice in a concise two-week program. It achieves the 10 factors we believe will assist in effective weight loss. 1. Controls Energy Intake 2. Lowers Total Fat Intake 3. Balances Omega 3 and Omega 9 Fats 4. Modifies Total Carbohydrate Intake 5. Lowers the Glycaemic Index 6. Increases Fibre Intake 7. Provides a High Calcium Intake www.dietby.myleisassecret.com 30. 8. Provides a High Whey Intake 9. Provides a High Fluid Intake 10. Provides Adequate Protein The Starter Gold Plan is non-compromising and is highly prescriptive. This provides a good platform for transition into the Leisa’s Secret Everyday Program and should give a real advantage to your overall result. Silver Program – This combination provides many of the Gold Program’s benefits but is not strict in its use of fish and seafood products. Consequently is does not have the ideal balance of omega 3 fats that the Gold Program provides. However, not all people like fish and it would be disappointing to see people feel they do not have the advantage of an effective start to their program. The Silver Plan adopts most of the 10 Best Practice techniques but gives a little more variety in its daily meals. Be reassured, you will still be advantaged by using this starter plan but it will allow you enough variation to get through those first two weeks. Everyday Plan Our Everyday Program is the extension of our Starter Programs. Its main benefit is the addition of greater variety and choice to the weekly menu program. www.dietby.myleisassecret.com 31. In adding variety, the program does not lose sight of the combination objectives – The 10 rules of Best Dietary Practice. You will note the expanded menu still retains a number of similar choices as the Starter Program. This is done to achieve core balance particularly with essential fatty acids and lowered glycaemic index. The amounts of foods listed in each meal effectively control the intake of Total Energy, Total Fat and Total Carbohydrate. Saturdays and Sundays The weekend menu provides for open selections within our success plan. We believe everyone is still entitled to enjoy their favourite meals (within reason). So “Your Choice” simply means for two meals per week, we hand control over to you. History shows the open choice selections improve results. You get a chance to improve your confidence in making open choices but still have success in weight loss. We also find we get less feelings of deprivation by using this concept. Over a longer period, the benefits of this approach are clear and statistics suggest a greater level of weekly compliance if a strict program allows avenues for freedom of choice. “If you can’t trust yourself to look after your own interests, your chances of long term success are minimal.” www.dietby. myleisassecret.com 32. Small Treats As you proceed into weeks 3 and 4 your will find randomly distributed a box with the words “Small Treat”. As with the “Your Choice” concept, we feel that effort deserves reward. The definition of treat is totally within your own domain. This box represents a food choice (within reason) that gives you some form of emotional satisfaction and enjoyment. It will probably be a small serve of an item that you have regularly enjoyed consuming but have been restricted through this dietary process. Again statistics suggest a better long term success if open choice is occasionally encouraged in a controlled eating plan. Vegetarian Choices The plan is written using various servings of plant and animal foods to achieve nutritional balance. As we are aware, some people prefer not to eat animal products and need to use suitable substitutes to achieve nutritional balance. Vegetarian substitutions are available in the appendix section. Please refer to the box titled “Protein Servings” to find suitable substitutes. Weight Loss A number of metabolic factors will determine your result within this 10-week period. Remember we cannot guarantee the exact same results for www.dietby.myleisassecret.com 33. everyone but do feel confident that most people (if you stick to the program) can achieve great results. No matter what the scales say on a day-to-day basis, make sure you follow the program for the full ten weeks before passing judgement on the success of the Leisa’s Secret Program. We wish you Good Luck!! www.dietby.myleisassecret.com 34. www.dietby.myleisassecret.com 35. www.dietby.myleisassecret.com 36. www.dietby.myleisassecret.com 37. www.dietby.myleisassecret.com 38. www.dietby.myleisassecret.com 39. www.dietby.myleisassecret.com 40. www.dietby.myleisassecret.com 41. www.dietby.myleisassecret.com 42. www.dietby.myleisassecret.com 43. Leisa’s Secret Exercise/Activity Program People who move around have a better history of losing weight and maintaining weight loss. Statistics continually substantiate this relationship. However many in our population do not move enough. The aim of this program is to generate a greater level of movement in all our participants. Scientific studies now confirm we have two types of movement styles which help control body weight; prescribed activity or exercises and incidental activity or decreased sedentary downtime. Both of these styles of movement have scientific proof verifying their benefit in weight loss and weight control. The following guidelines are structured to help improve daily energy output and assist your chances of success when combined with the Leisa’s Secret 10-week program. There are two key elements to this program’s Movement Plan. (a) Incidental Plan (b) Activity Plan. www.dietby.myleisassecret.com 44. Incidental Plan Without specifically interviewing each participant it is difficult to workout what you do and don’t do in your regular week and weekend activities. However, the following guidelines have been put together to at least stimulate thought as to how you can create a better contribution to your weekly energy output. Replacement Activities - Increase time allocation to these activities Gardening Communicating Repairing / Maintaining Sewing Floating (not swimming) Collecting Strolling (not brisk walking) Cleaning Investing Cruising Craft Riding (not racing) Painting Window-Shopping Hobby Visiting Sight-Seeing Massaging These scattering of replacement activities may seem like soft options to many wanting to lose weight. However in a recent study on children, two groups were told to reduce their sedentary downtime periods. One group was recommended physical activities while the others were given alternate activities similar to the ones listed above. The result after six months showed that both groups had significantly reduced body weight at about the same level. After twelve months both had maintained most of their weight loss however the group participating in alternate activities had maintained a www.dietby.myleisassecret.com 45. greater loss than those who were allocated more physical activities. We believe this study is highly significant. There are some simple messages from most data collected on downtime activities. Firstly, getting involved in alternate activities is often beneficial because they often reduce incidental snacking which goes with sedentary activities. Secondly, some of the activities burn an extra 50 – 200 calories per day, without much effort. This is a great way to rebalance the input/ output energy equation. Thirdly, you don’t have to go way outside your comfort zone to make a real difference in your lifestyle. It is these types of changes they are sustainable in the long term. Reducing your time allocation to the sedentary activities and replacing them with suitable alternatives has been shown to be of significant value in weight loss. Activity Plan Physical activity still remains important in the overall success of this program. In this booklet, we are only going to offer simplistic exercise advice, however on our website you will be able to access more demanding programs which also offer pictures of the exercise techniques. Everyone should access a walking program as part of their activity plan. Able Bodied – People who have sound health and maintain adequate joint function, should participate in neighbourhood walking. www.dietby.myleisassecret.com 46. A commitment to 30 – 60 minutes everyday will improve energy output by between 250 to 400 calories per day. This is enough to make a significant difference in the energy balance equation and enhance weight loss. The walk should be moderately challenging relative to your starting level. For the first two weeks the key is commitment to task. Just get out there and complete a walk each day within this time zone. The relevant issues about intensity, heart rates and speed can be added once the new behaviour of walking is established. Disabled Walking – If you have some impairment to walking, because of disability, injury or medical related issues, then look for other ways to challenge your heart rate over a 30-minute period (within the bounds of safety). Consider a visit to a pool (indoor or outdoor) to get involved in movement activity. Water walking provides the benefit of buoyancy, which reduces the weight bearing affect on joints. It also provides mild resistance, which increases the amount of energy used for the time committed. The pool can provide a good starting point in your weight loss process. After 4 weeks following the Leisa’s Secret program you will be ready to access further information from our web site to take you further down the path to success. www.dietby.myleisassecret.com 47. A Simple Statement with Clear Implications: I always let my clients know, through an interpretation of a famous statement by an AFL football coach, about the commitment they will need to make their food and exercise program successful. This statement is particularly relevant to those who tell me they want to start on a Monday or the first day of the month. In response to his team’s need to lift their effort and win the game, this coach gave a stirring and meaningful speech. In a highly passionate and thought provoking way he said. “Do Something Do Anything JUST DO” Just as the KIS (Keep It Simple) principle suggests, don’t make it any more complicated than it is. Now’s the time to convert all this reading to actions. Now’s the time, “Don’t Wait – Just Do” www.dietby.myleisassecret.com 48. www.dietby.myleisassecret.com 49. Frequently asked Questions Q. I have cut out added sugar and soft drinks now I’m eating more fruit and juice? Will this help me lose weight? A. There is no doubt you have made some positive nutritional adjustments to your diet. This gives you a great start to improving your general health. However your situation is a prime example of where quality of food consumed does not automatically induce a reduction in total energy intake. Fruit and fruit juice are highly energy dense foods and can still contribute a high level of energy intake. If the total energy intake from the sugar based foods has now been replaced by the same amounts of energy from the fruit products then very little, if any, weight loss is going to occur with this substitution. Continue to use fruit and fruit juice in preference to sugar based foods, but be careful to modify the total amount used to within the guidelines set within our 10 week plan. Do not overeat or over-consume the fruit products or they will also impede your fat loss. Q. I heard that carbohydrates are converted to fat particularly if I eat them late in the day. Is this true? A. Firstly the conversion of carbohydrates to fat in an average person is a very difficult and highly energy absorbing process. We call this process gluconeogenesis and in humans because the pathways require a lot of energy to power the conversion along, it is a difficult process to initiate. www.dietby.myleisassecret.com 50. Does this therefore mean that carbohydrates are safer to use than some people suggest? No. Carbohydrates still contribute to the energy-in equation and in larger serves contribute to reasonable amounts of insulin particularly if they are high GI carbohydrates. We still need to treat carbohydrates with responsible caution, even the low GI forms. Our policy is carbohydrate modification but not carbohydrate avoidance. Q What about excessive late afternoon or night eating? A. The general trend for a number of weight gainers is to eat less food early and higher energy dense foods from mid afternoon onwards. This is a major cause of weight gain, not because of lower metabolism at night but simply because people eat too much in this zone of the day. Authors recommending major food group avoidance at this time of day, will often get success in weight loss for their client, not because of some metabolic shutdown but simply because the recommendations make people eat far less energy dense food. If you eat less you will generally lose weight. So the simple answer is control your afternoon and night eating. If you get this zone of the day under control you will go a long way to getting success. www.dietby.myleisassecret.com 51. Q. Is it true that exercising in the morning, before breakfast, burns more fat? A. There is some small evidence that this does make a difference but there is also greater risks. Firstly the main fact – If previously you did little or no exercise and now you are participating in regular exercise, then 99% of the benefit is related to one point – You are Participating – You are DOING IT. There may be a 1% benefit in the positioning of your food. If you feel you need a 1% advantage then avoid breakfast before exercise. The risk is that if your morning exercise routine grows in intensity, there is a greater chance of experiencing a low blood glucose response and feeling quite odd, spacey or fatigued. Be wary of this response. Fatigue in training will often compromise the workout. Q. Eating less food slows your metabolism or is this a myth? A. Eating less frequently rather than smaller food portions has a greater influence on reducing metabolic response. Thus 5 small meals per day does not decrease the metabolic response to eating. Eating 3 or less meals per day is more likely to induce any reduced metabolic activity after eating over the whole day. Aside from frequency of eating and exercise, Leisa’s Secret Advanced Thermo has been designed to address this issue by helping to assist and promote an optimal metabolic rate. www.dietby.myleisassecret.com 52. Q. I’ve seen sporting people get fat after they retire. Is this because their muscle turns to fat? A. Muscle is never converted to fat!! This is literally an enormous fallacy. The reason ex- sports people get fat is because they are expending less energy when they are not training regularly. However their brains are still programmed to eat large portions of food. Gradually in a less activeovereating environment, their muscle volume reduces and their fat stores increase. These are two independent events- no conversion is occurring. Until these people reduce their food consumption they will continue to lay down more body fat. Q. I don’t think having “Small Treats” or “Your Choice” is good for me because once I break out with my eating I can’t stop. Am I better just to stick with the basic fixed choices listed in the menu? A. If this remains a problem, then you have self diagnosed a “Disorder of Eating” which is a form of an “Eating Disorder”. There are significant emotional relationships that you are having with food and the process of eating. Unless this disorder is worked through with an appropriate professional, you will have little chance of ever having total success in weight management. If the only time you trust yourself to control eating is when someone gives you a fixed menu with no random variation, then major long-term problems are www.dietby.myleisassecret.com 53. about to evolve. Someone or some process has damaged your trust with food and yourself. This is in desperate need of repair and you will remain a Yo-Yo dieter who ultimately continues to gain weight. Q. I easily get bored on diets. Why is this going to be any better? A. Sound weight management is about a mixture of control and effective downtime. Control is essential to get the result you are looking for. Control occurs within the fixed menu cycle of this program. Effective downtime is the normal energy release, which allows you to trust your free choice at specific allocated downtime periods. Thus “Your Choice” is designed so in a controlled time slot you can relieve your boredom by making an emotionally satisfying choice. This has been a highly effective technique in relieving real boredom. Also beware of a similar feeling called pseudo boredom, which in reality is the feeling of frustration in disguise. This occurs when a person is stressed, feeling down or is not actively involved in anything interesting. This pseudo boredom is often carried through to your diet and thus you interpret your diet as “being boring”. In reality, the diet process is stopping you from accessing your highly pleasurable foods, which normally relieve your so-called “ I’m bored feeling”. This inability to access these pleasure foods is often www.dietby.myleisassecret.com 54. interpreted as having a boring diet but reality shows that you are frustrated by your need to modify your regular food intake. Take a step back and see if this self-diagnosed boredom is really frustration. If you can’t reduce your frustration by natural means, then professional help may be required to help reprogram your lifestyle. Q. My weight fluctuates all the time and that’s why I give up? Can you offer any help? A. Everyone carries different physiological processes that lead to weight fluctuations. The common variable in this case is the amount of fluid your body releases and retains at different periods of the day. Some people through both genetics and medical conditions are vulnerable to significant fluid swings. Added to this environment, variants such as fluid intake, heat/humidity combinations and levels of activity all affect fluid retention and elimination. Seeking professional help with treating real fluid retention is probably the best advice. Outside of that, make sure you weigh at the same time in the same clothes and compare results over a four-week period of rigid diet control to measure real comparisons. Ignore day-to-day mild fluctuations. www.dietby.myleisassecret.com 55. Q. I heard that walking is the best exercise for weight loss. Is this true? A. Walking is the best exercise but only because it is readily accessible, can be done routinely and is relatively low risk. In reality, much higher levels of intense and mixed activities will give better results. Often this needs to be advised by an exercise professional who can supply safe technique and appropriate intensity. Remember doing something rather than nothing is far more beneficial. So no matter what you are doing now, try to do a little more (within reason) and follow the Leisa’s Secret program. www.dietby.myleisassecret.com 56. ***The Deal!!!*** So you want to lose some weight. Whether it’s for health reasons or you’d just like to look great in swimmers, I happen to know how you can do it. Best of all, it’s not difficult; it’s just a matter of having the right products, the right knowledge, and the motivation to put it all into practice. Developing the Leisa’s Secret program has allowed me to change and inspire thousands of people around the world. My job is to teach you tried and proven concepts and methods, and to tell you what you need to hear, not just what you want to hear. If you want to lose your flab and regain your health, I can give you the products and information you need to do that, but as the old saying goes, ‘you can take a horse to water, but you can’t make it drink.’ I’m afraid I can’t do the hard work for you. You’ve eaten and neglected yourself into this corner, and it’s going to take some effort on your part to get out. I find many people would rather learn how to do something, than actually do it. Most people are lazy. As harsh as that sounds it’s true. Too many people will go onto a weight loss programme, then go too easy on themselves to ever achieve their goal weight. At the very first signs of discomfort or temptation, they give themselves an excuse to hoe down (‘just this once’), then complain that no diets work. They will spend money in order to move one step closer to their goal, which makes them feel productive, but they will rarely take true action due to a lack of authentic desire, or fear of making a mistake and looking silly. How many people join a gym or buy a treadmill, genuinely expecting to be somewhat fitter just by doing so? It defies commonsense, and yet we’ve probably all been guilty of similar self-delusion at some point. It’s just like the builder who blames his tools for the house not getting built, when he hasn’t even taken them out of the box. If you’re serious read on, if not see you later. Serious? Ok, here's the deal: You need to lose weight, not next month or next year, but NOW! www.dietbymyleisassecret.com 57. You don’t have to be a weight loss guru, or have a degree in physiology, or spend thousands of dollars on personal trainers and dieticians just to get started. You just need to want it, and if you genuinely want it, then I can give you some tools and tips to make it a relatively easy process. Let's be honest with each other, if you're not getting the weight loss results you want from your current program, if you’re on one, and you're not willing to cough up a tiny $99 so you can achieve fantastic results like 1000’s of others who already have, you just aren't serious about succeeding in achieving your desired weight! It still amazes me to this day when people use the excuse that they can’t afford it. The Leisa’s Secret Premium Meal Replacement works out to around $2.45 per meal. Try buying a meal for $2.45 that also contains high quality protein in a significant quantity, vitamins, minerals and low GI carbohydrates, not to mention having to cook and prepare the meal on top of this, and clean up. I’m not suggesting you replace all your meals with Leisa’s Secret, however, it will make it a hell of a lot easier, not to mention save you money on your weekly grocery bill. I can give you the blueprint for your weight loss. That means I can give you the products, knowledge, advice, help you with your motivation. I can even give you day-by-day, week-by-week, month-by-month meal plans. It’s like the join-the-dots way to weight loss, so easy; you’ll be laughing all the way to the beach. If you are sick of being fat, do something about it. If you’re too lazy to do something about it, stop complaining about being fat – live with it. There, I said it. I want to help you succeed, and if I have to push a bit, then so be it. Do you want to wonder and struggle, or do you want to learn, know and succeed? The world is full of choices, and no one is going to make your choices for you. If you are overweight, it’s your fault, no one else’s. www.dietby.myleisassecret.com 58. Let’s get one thing straight, being slim will not make you happy, it will not solve all your problems. However, you have to consider this – how unhappy are you being overweight? Stop procrastinating. Get the knowledge. Get the tools. Live your dreams. Order your Leisa’s Secret Advanced Weight Loss System now for only $99. Take the first step now to regaining your life and your health, no one else is going to do it for you. Leisa’s Secret is the blueprint for weight loss success. Use our products, follow our very simple program and you will succeed. To start the Leisa’s Secret program today click here for your FREE 7 day weight loss videos http://www.dietby.myleisassecret.com See you there. www.leisassecret.com 59.