Weight Lose 4 Free

1. Lose Weight 4 Free Here’s how Andrew Lawrence LoseWeight4Free.com © 2019 2

2. Want To Lose Weight For Free? Here’s How Losing weight is hard. Or is it? Losing weight can be relatively simple. And relatively easy. And 100% FREE. How much weight do you want to lose? 10 lbs? 30 lbs? 50 lbs or more? It can take some time but it can a NATURAL simple process. This pdf ebook shows you the simple way to lose weight 4 free. No tricks, no weird diets, no strenuous exercises, no pills, no gym, just plain biology and common sense. Does it work? It’s worked for me, for my entire lifetime. And, the book is short, on purpose. You should be able to read it in a half-hour! And, best of all, I decided to publish this book online, as a pdf, and not charge any money for it. I decided, instead, to allow people to download it – FREE – because I want to help as many people as possible who want/need to lose weight and want to do it the simple easy way, and do it for FREE. Yes, it’s my good deed. Yes, I like to help people. 3

3. Andrew Lawrence is the author of more than 20 life improvement books. His books are short, easy to understand and can improve your life fast. Top Books by Andrew Lawrence “Find Your Life Purpose in less than an hour” “The Happiness Transformation” “Step It Up: The Quest For Success” “Life Changers 10 true secrets that will change your life” “MONEY - The Basics” “Stories of A Lifetime” (biography) “How To Thrive After 65” His books are available at amazon.com. Read free excerpts at https://Andrew- Lawrence.blogspot.com

4. Name : LoseWeight4Free Country of Publication : United States Author : Andrew Lawrence ©2019 Andrew Lawrence All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without written permission from the author, except for the inclusion of brief quotations in a review. disclaimer This intellectual property offers or renders no legal, medical, financial or other licensable service or guarantees of any kind, to the reader, is solely free speech opinion based on the author's philosophy and experience and, as such, no liability shall be attached to publisher, author or author involvements or statements. I wrote this book as me, “talking to myself”. In the “talking to myself” person/voice. In the book, “you”is me, talking to myself, and it’s me divulging my own personal weight loss and dietary experience to … me … not the reader. Literary license. Literary freedom of speech. Dedication This book is dedicated to the medical and nutrition research and professionals that supported my lifelong and simple basic weight loss/weight management program.

6. 6 Introduction I am not a medical professional. I am not a licensed nutritionist. I am not a mental health professional. I am a graduate of Providence St Joseph Medical Center Cardiac Rehabilitation Program, California which included nutrition. In this book, I am only relating my own life experience regarding my weight. Let’s begin. Weight loss. I empathize with this issue. I know how hard it can be to overcome a big problem(s) in life. I know how difficult it can be to AVOID life’s problems. I know how difficult it can be to make changes in your life. I understand. And that’s why I help people improve their lives. That’s why I write my books. And that’s why my books are short, easy to understand, and can improve your life fast. First off, I am not overweight. Why am I not overweight? Because I learned, and applied, some simple secrets of not becoming overweight. The secrets are simple and easy and few. I follow a few principles. No, I don’t “diet”. I don’t have to. I am not hungry all the time. I do not feel deprived. I like/love the foods I eat. I even eat dessert daily (cake, with ice cream!) These same healthy weight maintenance principles that I use can be easily applied to losing weight. Losing a little weight or a lot of weight. And keeping it off.It doesn’t have to be hard. It can be simple, easy and FREE! And, yes, my simple common sense eating principles can work. Unlike many of the complicated weight loss programs available, my principles are simple, and easy to understand. And FREE. You will not be going on a “diet”. You will be adjusting your “eating habits”. Every year, there are many complicated and costly diets and weight loss programs and pills and exercises out there. Every year there is a new “fad” diet. This is not one of them. My weight program has been used by me for decades and hasn’t changed. It doesn’t have to. Because it’s simple, it’s free, and it works! Read the book and see for yourself.

7. 7 Want to know the simple secrets of how to lose weight and keep it off? Read on. What have you got to lose? Best regards, Andrew Lawrence Los Angeles, CA email: LoseWeight4Free@mail.com

8. 8 People and pounds A lot of people I know are overweight. A lot of people I see are overweight. Male and female. Many are obese. And a lot of them are unhealthy and unhappy. As you already know, being grossly overweight is a big problem. It can cause MANY problems, we need not go into the problems, you already know what they are; health, functioning, psychological problems. Instead, let’s focus on losing some weight – and keeping it off. How simple is it? Losing weight can be simple, if, and when, you know, and apply, the basics. Most people do not know the nutritional value of the foods they eat. They have no idea exactly how “bad” a food may be for their weight, and health. No, I am not a health fanatic. I just learned how to avoid many things that are bad for me, that can cause substantial weight gain, or obesity, if abused. And, no, I do NOT trust food manufacturers (or restaurants) to provide good healthy food, food that does not cause massive weight gain. We’ll talk about portions later. There are a few simple secrets that I use to achieve and maintain a good weight. These secrets can be used to lose weight – and keep it off. Because the principles work. Because they involve basic biology (non technical) and common sense. The secrets have been used by me to maintain a healthy weight for my entire lifetime. The secrets are simple, easy to understand and FREE. Here are those simple secrets, divided into 3 simple processes. The 3 simple processes are: •Evaluation •Correction •Maintenance Don’t worry, at the end of the book I will recap the simple secrets of these three principles of how to lose weight – and keep it off. Read the book first, to familiarize yourself with the principles.

9. 9 Causes of overeating Many people overeat due to emotional/psychological and biological reasons. These reasons can include: Being unaware You may simply be unaware of what you are eating. Something may taste good, look good, smell good, yet be bad for you. Very bad. Food is pleasure Food can be a source of pleasure for us or even our ONLY source of pleasure. It’s easy, it’s quick and it works. And, WE get to control it! YOU get to give yourself pleasure. You don’t have to be dependent on others, or outside forces, to feel good. It works because tasty food can trigger your brain to make you feel good. Temporarily. Eating food for pleasure may also be bad for you if you abuse it, may make you overweight and cause you to maintain the unhealthy weight. Avoidance Eating too much, or eating bad food, can be used as an avoidance mechanism. Instead of dealing with bad feelings, we can substitute false “good feelings”- with too much food, or bad food. This is common in emotional eating. Body Image Many people hate their body. What’s the point of losing weight and looking good if your body looks lousy, if you hate your body? It’s difficult to accept, or overcome, a poor body image if you can’t value your “self” - more than you value what you look like. Biology

10. 10 If you let yourself get too hungry, or too tired, you can succumb to overeating. The above are common emotional reasons why people overeat. How do you overcome overeating if you are overeating due to emotional issues? You start by deciding to stop. It’s healthier for you. It’s better for you. And, yes, you deserve it! Do you want to do better, feel better, be better? Yes, deep in your heart, deep in your soul, you do. When I am stuck in an unhappy emotional or psychological problem, and can’t find a healthy productive way forward, I see a therapist. Yes, it can help!

11. 11 Background Let’s get the background stuff out of the way first. I’ll try to keep it short. It’s important for you to read it because it provides a framework for my successful weight loss principles. And knowing the background will help you achieve what you desire, to lose weight. Hopefully, I made the background stuff interesting enough to not put you to sleep. Please note: dietarily, I am not perfect. I am not trying to be nutritionally or dietarily perfect. I am not a food fanatic. I am not “better than you”. I am only trying to be reasonably healthy and maintain a reasonable weight. For myself. For my friends and family. So far, after many decades of not being perfect, it seems to be working. Secret #1: Motivation I maintain a good weight. A healthy weight. An appropriate weight for my age and height. And I maintain that weight, varying by only a few pounds. Why am I not overweight? Many people, of all ages, seem to be overweight. Or obese. I am not. Why am I not overweight? There is one word which answers the question. Vanity. I am vain. In a good way. That means, when I look in the mirror, when I look at myself, I want to like what I see (within reason). Forget about my face (that needs a LOT of work), I am talking about my body. The outside. Is that being a shallow person? Is that being “surfacy”? Maybe. Does it keep me from being overweight? YES. When I look in the mirror, I prefer to see a non-overweight person. I prefer to see a non-obese person. I prefer to see a not-fat person. Everybody does, if they’re honest. I’m not fanatical about it, I just care what I look like weight-wise. Is that being vain? Yes. Like I said, I'm vain. In this case, vanity is a good thing, a healthy thing! Vanity is my motivation for successful weight gain, weight loss and weight maintenance. Be a little vain, i.e. care about yourself, in a good (and reasonable) and healthy way. If this is a big problem for you, if you can’t do it, if you can’t love yourself, or at least like yourself, see a professional, see a therapist, they can help. Yes, I’ve done that. Yes, it helped.

12. 12 OK, so how do I stay thin? I eat the occasional burger, pizza, ice cream. And cake. So why am I not 30, 40, 50 pounds or more overweight? Besides vanity, here another reason ... The clothing secret Years ago, I made a deal with myself. I noticed that if I gain 5 pounds (and I often do) my pants get tight. If I continue to gain weight, my pants won't fit at all and I'll have to buy a larger size. That's my deal. I will NOT buy a larger size pair of pants. No matter what. And I do not, will not, wear stretch fabric pants. That means, if I continue to eat and add pounds, my pants will get so tight they will HURT! Then, I will have to make a choice. I can either continue to live in pain, I can stop wearing pants, OR I can lose a few pounds. I will NOT buy a larger size pair of pants. I will NOT wear a kilt (or a dress). I choose to lose a few pounds. Easy Weight Gain I also realized, early in life, that it is easy to gain weight. It's not difficult to be overweight. Or obese. It sneaks up on you. And it takes years to become grossly overweight or obese. Let's say, from my current non-obese weight, I gained a mere 1 pound a week. Every week. That would be a weight gain of 50 pounds in a year. And, if I kept going at that rate, three years later I would weigh 150 pounds more. If I kept going, at 1 pound a week weight gain, in 5 years I would gain 250 pounds more! I would weigh over 400 pounds. It's very hard to lose that much weight! And it would take years. That's why I stop at 5 pounds. A 5-pound weight loss is very manageable. Yes, I know, 5 pounds is nothing. Many people wish they were only 5 or 10 pounds overweight. I am only using my 5-pound rule as additional background info. Read on. How do I know when I've gained weight? Every few days, I strip down to my underwear and look in the mirror. Sometimes, I see belly fat. I see love handles. I see a fatter tush. Or fatter thighs. Or fatter arms. Or fatter face. I don’t just glance at the mirror, I LOOK at myself in the mirror. Ugh. Yes, sometimes it’s not pleasant. Try to remove the emotional reaction of seeing yourself unclothed in a mirror. Then I weigh myself. Yep, I gained about 5 pounds. And my jeans are getting noticeably tight. Time to lose a few pounds. If I do the mirror thing every few days, every week, I will catch the "5-pound weight increase".And it’s not too difficult (or depriving) to lose that small of an amount.

13. 13 How? More about that later. Besides the obvious health benefits, not being overly heavy makes me feel - and look - better. And I do want to feel and look better. Because I deserve it. YOU deserve to look, and feel, better. Yes, you do! And, yes, I exercise. A little. I walk. Every day. Outdoors, weather permitting. As I live in Los Angeles, that means suitable weather for about 330 days a year. Otherwise, I would have to find a place to walk indoors. A mall. A gym. Whatever. I walk the equivalent of 5-6 football/soccer fields daily. Well, not exactly daily, I take Sundays off. I walk, not to lose weight, but because I have an arterial leg problem and my doctor suggested walking in lieu of invasive surgery. So far, it’s working. My walk takes only about 20 minutes, short enough to not be boring. And I use the walking time to decompress, and to think. Walking is not only a good exercise, for me it also produces emotional and mental "clarity" - and some of my best thoughts and ideas have come during these walks! So, due to my "deal with myself"; no larger size clothing/no elasticized clothing, my weight varies by only a few pounds. It also stops additional weight gain and/or limits it to a few pounds. And I’m vain. In a good and healthy way. That's why I am not obese. That's why I am not overweight. That's why I am not fat. Vanity. Weight Vanity. Weight Vanity is my friend. A little vanity keeps me healthier and looking good and feeling good. If you need to do it, lose weight. Because, sometimes, in life, it’s good to lose, it’s good to be a loser. When it comes to being overweight, BE A LOSER! But first If you want to lose weight, and look better and feel better – a LOT better – first see a health care professional. Is that important? Yes. How important? Very. A little professional guidance can be a good thing. It can also prevent a possible life and death health issue.

14. 14 Before you start a major weight loss program, see a health care professional. See a doctor. Or a nutritionist. Or a therapist. And, if you want to lose weight, can’t get going to lose weight on your own, or try, and relapse, see a doctor. See a nutritionist. Or see a therapist. OK, now that we got the background stuff out of the way, let me tell you my successful secrets of losing weight. How do I do it? How do I lose weight? How do I successfully lose weight, and keep it off? I use my simple easy free 3stage method. •Evaluation •Correction •Maintenance Stage 1: Evaluation There is a reason why people are overweight. Or reasons. It could be because people eat too much. Or they eat foods that cause weight gain and maintain it. Why? Why do people overeat? Perhaps they are always hungry. Perhaps overeating is a bad habit. Perhaps they don’t know how to NOT overeat. Perhaps people overeat for psychological reasons. Just so you know, as I am a graduate of a hospital program which also involved nutrition training, I have an understanding of basic nutrition, weight gain and weight loss. I learned about calories, fat, carbs, sugar, etc. Basic nutrition was not hard to learn and is a very valuable thing to know. At my height and age and activity level, I should eat 2,000-2,500 calories a day. If I am gaining weight, or maintaining too much weigh, I want to know what’s causing it. I go by the old rule: “calories in/calories out”. In other words, if I take in a lot more calories than I burn, it will cause weight gain. Simple. Basic biology.

15. 15 SOMETHING is causing weight gain or weight loss or weight maintenance. So, in order to control my weight, the first thing I want to do is find out which food(s) is adding, or maintaining, those extra unwanted pounds. To keep it simple, I disregard some of the current research which disputes calories in/calories out. The objective is not to learn everything about nutrition, biology and weight loss, it’s to lose weight. As easily and painlessly as possible. In the Evaluation Stage, the first thing I want to find out is what is causing the weight gain. How do I do that? 1.First, I make a list. I write down everything I have been eating. Everything. 2.Then, I look up the caloric content of each food. If the info is not on the food label, or I don't have the label, I look it up online. 3.I see which food(s) has a lot of calories, etc. I find the culprit(s). 4.Then, in the Correction Stage, I eat less of it, or stop eating it altogether, and start losing the weight. Here's an example of a list I did recently. Food/Daily Calories should be 2,000-2,500 total for my height and weight Breakfast 6:30 AM Coffee (with ice cream to sweeten and cool it) 100 calories Peanut butter and jelly half-sandwich 150 Lunch 11:30 AM Chicken sandwich 300 Diet caffeine free soft drink 0 Mid-afternoon 3 PM Diet caffeine free soft drink 0 Dinner 5 PM Salad with light dressing 150 Entree 300 Diet caffeine free soft drink 0 Cake w/light ice cream 500

16. 16 Snacks/dessert 8-11 PM Sugar free popsicles 100 Chocolate/raspberry bars (1) 170 TOTAL calories: 1,770 That means I am more than 200 calories UNDER the daily minimum. And more than 700 calories under the daily maximum. I didn’t gain a few pounds, I LOST a few pounds! Why? Not enough calories. THAT’S why I had been losing a few pounds and not gaining weight. Not enough calories. Calories in/calories out. If I eat fewer calories, I will tend to lose weight. If I eat too many calories, I will tend to gain weight. Depending on how many calories under the daily maximum I take in, I could lose pounds. According to webmd, if you only reduce your daily caloric intake a little (500 calories) you will lose 1 pound a week. You would lose 50 pounds in a year! You would lose 50 pounds NATURALLY and PAINLESSLY. And easily. Just by paying attention to the amount of calories in what you were eating daily. What? Losing weight is a numbers game? Yes, and, luckily, it involves only 3rd grade math. And, using this same principle, calories in/calories out, an overweight or obese person may be able to lose weight easily and naturally, without starving or greatly depriving themselves. Here’s how to proceed 1.To determine YOUR healthy recommended daily caloric intake, based on age, height, sex etc, go online and find out. Do it now. There are lots of sites online where they have charts and tables or you can input your data and it will show you your recommended daily caloric intake. Or, if you wish, you can use the Mayo Clinic calorie calculator online at https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie- calculator/itt20402304

17. 17 Find out your recommended daily calorie intake. Write it down. 2.Then, make a list; write down, or input, EVERYTHING you normally eat and drink daily. Breakfast, lunch, dinner. And SNACKS. All snacks. Make a list. Be honest. Include everything. Even water. 3.Then, beside each entry, write down the calories for each food and drink item. Doing this allows you to determine the culprit(s). The food(s) that are making you overweight. There it is. SOMETHING (or some things) is adding a lot of calories to your daily diet. Find it. Define it. Circle it. Find the culprit(s)! Yes, something(s) you are eating has a lot of calories. Or, perhaps your portions are large, too large. You have to adjust the calories for that too. Here’s how. Let’s say a “serving size” has 150 calories but you are eating 5 “servings” at a time, your caloric intake will be 5 times that number, 750 calories. So, when you do your evaluation list, you would enter, not 150, but 750 calories for that food. A listed “serving size” can be very misleading! Especially if you eat the whole thing. Finish your list, enter the calorie count per item, and total your daily calories. Then look at your list. You will easily see the calorie culprit(s). It’s often one or a few items, or simply too many calories. Once we find the culprit(s), we can adjust our intake of calories. That falls under the Correction stage. Personal story I have a friend, Doreen, who was grossly overweight. She wanted to lose weight. I asked her what she was eating, knowing that SOMETHING was causing her to maintain her weight. She told me the foods she ate daily. They all sounded reasonably healthy with not too many calories. She could not understand what could be causing her to be grossly overweight. It took her years to get to that weight and maintain it. Later, she remembered something and told me about it. “I put a lot of butter on everything. A LOT of butter. On EVERYTHING. All the time”, she said. Aha! 1 tablespoon of butter has about 100 calories. She probably used 5 tablespoons. That’s 500 calories. An additional 500 calories daily can add 1

18. 18 pound of weight weekly. That’s 50 pounds a year. Do that for 5 years and you’ll be 250 pounds heavier. That’s exactly what happened to Doreen. She went to a licensed nutritionist, who more or less confirmed my explanation. Doreen simply changed her eating habits regarding butter … and, over time, lost hundreds of pounds! People usually don’t gain a lot of weight in a short period of time. It takes years. Years of eating too many calories. And they won’t lose a lot of extra weight immediately, it takes time. So be patient. It’s worth it. Don’t think about losing weight as going on a “diet”, think about it as adjusting your eating habits. More calories = more weight. Less calories = less weight. Other things to watch out for Portion control Portion control is also important. And obvious. If your food is falling over the sides of your plate it is a big portion! Losing 3-5 pounds is easy. I can do it in a week or two. 20 or 30 pounds is not so easy to lose. If, after a 5-pound weight gain, I kept eating, not only would my jeans not fit and cause me great discomfort, it would become increasingly harder to lose the added weight. If I want to lose pounds, I will also consider reducing my portion size. A little less of everything that causes unwanted weight gain is a good idea! Restaurants And, yes, eating out is a problem; on the restaurant menu you may not always know the caloric et al content of the food, AND the portions may be huge. And, if you try to eat healthy in a restaurant and don't know better, you could order a salad - with REGULAR dressing - which can contain a lot of calories and can be as bad as eating unhealthy food! Personally, I do not go to restaurants. If you want to lose weight, until you master your calories et al, stay away from fast food and other restaurants. Yes, you can do it. Take your lunch to work. Find some healthy lower calorie foods and eat dinner at home.

19. 19 Salad Dressing Watch out for that salad dressing. It seems like a good healthy idea to eat a salad. It is, except for that fact that many regular salad dressings contain WAY too many calories and/or fat and/or sugar. And the bottle often lists a tiny serving size. Yeah, it looks good until you realize that the listed 2 tablespoons of regular tasty salad dressing is not how much you use, you might be using SIX tablespoons full of dressing –THREE times the listed per serving calories. NOT a weight loss contributor, a weight GAIN contributor! Check the real nutritional content. Hint: Use a “light” salad dressing. Or a dressing that has fewer calories, fat etc. Food shopping Also, when shopping at the supermarket, read the label. Look at the nutritional values. Pay attention to the serving size, and calories (and if you want to be thorough, the fat, the carbs and sugar). Know what you're eating. Yes, once you learn the basics, it becomes second nature and a game changer. “OMG, look at the tiny serving size and nutritional contents of this item, I had no idea it was such a BAD food!” Yes, in the beginning, it can be a bit confusing. Keeping it simple, starting with calorie awareness, I soon caught on to playing the nutrition game. And losing weight. Here’s a pizza story. I call it The Misleading Pizza. So, I was in my local supermarket and was in the mood for pizza for dinner. I like pizza. I went to the frozen food pizza section and finally chose a small ______ brand frozen pizza. The picture on the package made it look tasty. Plus, the TV ads for that brand made me decide to buy it and try it. I put the small frozen pizza in my shopping cart. On the way to the checkout I noticed the nutritional label on the front of the box. I had assumed that this small pizza was not too caloric, not too fatty, not too sugary. I looked at the nutritional info. 9.2 ounces. Small. Not too many calories, not too much fat content. Not too bad. Not bad at all. The label read 340 calories, 7 grams of fat and 6 grams of sugar. I could eat that. Then I noticed, in small letters above the nutrient listing, the serving size. “Per 1/2 pizza”. WHAT? The serving size was half the pizza. Half a small pizza? Who eats half a small pizza? No one. EVERYONE with an appetite eats the whole 9.2 oz pizza. Or 2 of them. Or more. That meant if I ate the whole thing (and I planned to) I would be

20. 20 eating DOUBLE the listed nutritional content. That would be 680 calories. For someone wanting to lose weight, and is watching their weight and trying to reduce their caloric intake, THAT'S not as good! The lettering for the serving size listed on the box was also small. Camouflaged in the pizza picture. Easy to miss. You would also be distracted by the yummy picture of the pizza and, if you looked at the nutrition ingredients you might never notice the 1/2 pizza serving size. As far as I'm concerned, the nutrition listed is misleading! 1/2 pizza indeed! Who eats half a small single serving frozen pizza? Nobody! Is the _________ brand trying to hide the obesity factor in their pizza? Do they want you to think you're eating a low-calorie food? What do you think? Watch out for the listed serving size! When I first started out doing my Calories List, I only did the calorie count. It’s easier, less complicated. That’s a good way to get started losing weight. This book is a free weight loss guide for beginners. Starting out, keep it simple. Start with the calorie count. First you will gain control over your weight. Change begins with awareness. Reminder: before you start a major weight loss program, see a health care professional. See a doctor. Or a nutritionist. Or a shrink. And, if you can’t get going to lose weight on your own, see a doctor. See a nutritionist. Or see a shrink. That’s the Evaluation stage. How do you feel about losing weight now? Interested? Committed? Ready? If so, let’s go on to the second stage: Correction Stage 2: Correction Once you have determined what food item(s) are high in calories, and contributing to your weight, you are ready for the Correction Stage. In the Correction Stage, you will be adjusting, or eliminating, that which is causing your unwanted pounds. Let’s proceed.

21. 21 OK, look at your total recommended daily calories for your height, age and sex. Then, look at the total on your list. Determine how many calories over the “normal” you are. It could be hundreds. Or thousands. That’s the magic number. The number of “extra” calories that’s causing weight gain or causing you to maintain your extra weight. Write down the number (with a big + sign). Then look at your daily calorie list. See which numbers and items are causing a big overage. Or maybe you are simply eating too many items, adding up to too many calories. Or your portions are too large. Assuming it’s 1 or more high-calorie items, you now see the culprit(s) that causes/maintains your weight, and your unwanted extra pounds. Yes, SOMETHING(S) is causing you to be overweight. It’s likely to be too many calories. Now, you have awareness of what is contributing to/causing the unwanted pounds. Awareness. That’s the first step in making positive changes to your life. Once you know what the real problem is, and know what’s causing it, you can more easily gain control over it. How much control depends on you, and how much you are motivated to lose weight. Yes, change is hard. It can be painful. And scary. In this case, it doesn’t have to be. Luckily, my method of losing weight is quite simple, relatively easy and completely free. Are YOU ready to make a change? Take a deep breath! OK, now go back to your list. Circle the highest-calorie items. Those are the ones we will concentrate on. You will be making some changes to those items in this, the Correction stage. You have choices in doing that. Depending on how much you want to lose weight, you can •Reduce the amount of the high-calorie item(s) you eat/drink Eliminate the item •Substitute a lesser calorie item(s) The objective in this stage is to reduce the total number of daily calories. For instance, a 1 oz bag of regular potato chips contains 160 calories. In a large family-size bag there are 10 ounces. That’s 1600 calories total. If you eat a whole family-size bag daily, you will be adding 1600 calories. That’s a lot of calories for a “snack”. That could be more than half of your total recommended daily calorie allowance. So, what do you do to start controlling your calories? Eat half a familysized bag! You’ll be reducing your daily calories by 800, and, if everything

22. 22 else is the same, you will lose more than 1.5 pounds a week just by doing that! (no, I am not advocating eating lots of potato chips, I am only using them as an example) Or, eat a banana instead of a large bag of potato chips. A banana is only about 100 calories. By cutting out the eating of a large bag of regular potato chips daily, and substituting a banana you’ll reduce your daily calories -1500, and lose about 3 pounds a week! That’s 150 pounds in a year. Simply by adjusting your potato chip (or other high calorie) eating habit. Correcting/adjusting one’s eating habits can be a simple and relatively easy way to lose weight. Whatever is causing too many calories in your eating can be adjusted. Or eliminated. Yes, you have to be honest with yourself about the foods (and calories) you eat. Yes, adjusting/correcting your eating habits will take some willpower. Yes, you might feel a little deprived – in the short run. The good news is that your taste buds will adjust in time and you won’t miss the taste and feeling. It’s a small price to pay for better weight, better health, and a better you. Now, decide how you want to correct the number of calories, reducing total daily calories. Highest calorie items on your list: 1. 2. 3. Here is a weight loss chart I created to help determine how many pounds you can lose by reducing your daily calories. It is based on -500 calories = -1pound /week calories weight loss columns column

23. 23 number week month year -500 - 1 lb -750 - 1.5 lbs -1000 - 2 lbs -1500 - 3 lbs - 2000 - 4 lbs - 4 lbs - 6 lbs - 8 lbs - 12 lbs - 150 lbs - 15 lbs - 200 lbs - 50 lbs - 75 lbs - 100 lbs How much weight do you want to lose to start? Make it easy on yourself. Pick a manageable goal from the chart. Remember, it may have taken a long time to gain the weight so be patient taking it off. Just by reducing your daily calories by 500, and sticking to it, you can lose 50 pounds in a year! Yes, you can do it. Your GoalFill in your selections: Daily reduction of calories _____________ Weekly weight loss _____________ Monthly weight loss _____________ Yearly weight loss ____________ (A note about relapsing. Yes, you may relapse. It happens. Like me, you are not perfect. If you relapse and start gaining weight again, don’t let it go, and don’t give up! Get back on your eating plan. And, if you can’t, go see your doctor. Or your nutritionist. Or your therapist. They’ll help you get back on track) Now do you feel about losing weight now? Interested? Committed? Ready? If so, let’s go on to the next, and final, stage: Maintenance. Stage 3: Maintenance Once you have evaluated your calorie intake and corrected it, and started losing weight, you’ll want to continue, you’ll want to maintain it. Yes, you might relapse, you might cheat a little, that’s normal. But, if you do, you can get back on track.

24. 24 You’ll be able to use the Evaluation and Correction to do it. Because it’s not about being on a “diet”, it’s about adjusting your eating habits. At its simplest, it’s about the number of calories. Your daily eating habits can and do change. And, as a result, your calorie count can change. Just monitor the change and make the evaluation and adjustment as needed, to maintain losing pounds – until you get to your desired weight – then maintain THAT. You don’t have to fanatical about it. I’m not. I look at my body in the mirror a couple of times a week, for about 10 seconds, to monitor my weight. Sometimes I use a scale. If I start to see, or feel, too many unwanted pounds, I STOP, do a quick calorie evaluation, and make the correction. That’s how I maintain my healthy weight. It’s relatively easy to lose 5 pounds, not so easy to lose 50, so I want to catch any noticeable additional weight gain - before it gets out of hand. Then I want to find out what’s causing it, and correct it. That’s good maintenance. It’s simple, easy and FREE! There you have it. Simple weight loss. Simple evaluation. Simple correction. Simple maintenance. Free. Now that you have this plan, you can gain control over your weight. And your life. And that’s priceless! If you are committed to losing weight and ready to start, do so. Start today. Start NOW. Start with the Evaluation and the calorie list. And make an appointment with your doctor, to make sure you lose weight SAFELY. To make sure your body (and mind) can handle it. Your doctor might want to do a necessary blood test, check your blood pressure, review your medical history, etc to make sure you can lose weight safely. “Hi. This is ______________. I am going to lose weight and I want to see the doctor before I start”.

25. 25 Weight Loss Recap •Be ready. Be committed to losing weight. If you are not, GET ready. Do an Evaluation •See a doctor •Correct/reduce the number of daily calories •While reducing daily calories, and once you achieve your weight loss goal, maintain it •Let the plan work. Be patient You can do it! You can lose weight … and keep it off. One step at a time. One day at a time. One meal at a time. And you can see the pounds fall off, all by themselves, as a positive side effect of simply adjusting your daily food and beverage calorie intake. It’s not a “diet”, it’s not a major deprivation, it’s a small lifestyle change. And, best of all, it’s simple. It’s easy. And it’s FREE. Ready? GO! And, one last thing, before you get started, do a good deed. Help others lose weight. Tell others about LoseWeight4Free. Help others lose weight. Do a good deed and tell your friends, family and co-workers – text/email everyone you know that wants to lose some weight - about this free ebook. Post it on your social media. Send them to LoseWeight4Free.com

26. 26 RESOURCES I have also included additional resources to help readers who want to lose weight. I have personally researched these resources and found them to be credible and useful. I may be affiliated with a listed resource and may receive compensation. To access these resources go tohttps://LoseWeight4Free.com They are at the bottom of the page there. The End

27. Top 10 Books by Andrew Lawrence •Find Your Life Purpose - in less than an hour •The Happiness Transformation •(how to be happy now – and for the rest of your life) •Step It Up: The Quest For Success •Stories of a Lifetime (my biography) •Life Changers: 10 true secrets that will change your life •MONEY - The Basics •How To Write Your Nonfiction Book •Soul Sex: The Ultimate Pleasure •The 65-Year-Old Teenager •How To Thrive After 65 Read free excerpts of my books at: https://Andrew-Lawrence.blogspot.com