Posted by on January 14, 2019


What should you eat and how much? To lose weight you need to eat less. A food plan is knowing what foods you can eat to lose weight. It’s a plan of when you eat and how much. It’s based on the following principle.  

The purpose of eating is to nourish your body. This is the primary purpose of eating. Some secondary ones are taste, eating with people, comfort, a small treat. As you eat less you want to eliminate the foods that have very little nourishment. Small amounts of treats are good. Keep eating less until you start losing 1-3 pounds a week and then stay at this amount of food.


For a few days look at all you eat to see how much it nourishes your body. Is this food nourishing or not? You can read the labels, go online or talk to a dietitian. Start by eliminating junk food like donuts, chips, ice cream etc. Also make a list (written down or mental) of what’s good for you. As you go along you may add or eliminate certain foods. When it’s time to eat you will have a list of good foods. You can also have some small treats. It takes time to change your eating.

Or you can join a weight loss program and get the food from them.


This is the big question. I wanted to lose 2 pounds a week. I weighed myself on Wednesday and Sunday. Keep your weekly weight loss goal to something healthy and realistic like mine and when you reach it you are eating the right amount. I choose a low goal so I could make it and feel a success. A few times I had a binge and didn’t make it and felt so bad. Be aware there may be times when you don’t make it. The next morning get back on your food plan. Beware if you lose weight too fast you can lose muscle mass and your skin can sag.


Can you eat just one cookie? For some people eating a bite of sugary treat can trigger strong cravings for more. If this applies to you then you may need to eliminate these sugary treats. Maybe later you can eat a few. Also bread and other foods can do this so beware.


Some people can eliminate all junk food and eat less starting on day one. I couldn’t. I did it slowly. I started by slowly reducing my junk food. Next smaller portions. Each week I would eat less. It was a struggle. It took about 6 weeks to get down to the right amount of food. I listened to the audio tracks and developed this Workbook.


 I have been going to gyms since 1964. I have seen a lot of people come in, work out hard for a few weeks or months and burn out. Never to be seen again. Here are suggestions to help you get started and develop your own exercise program.


There are so many reason I couldn’t list them all. Here are a few.

  • Weight loss
  • Lower stress (very effective)
  • Be healthier
  • Get fit
  • Have fun
  • Social
  • Maybe become competitive
  • Have more energy
  • Be able to walk up stairs better
  • Get buffed
  • And on & on


This is up to you. Most people have some experience in sports or have worked out when they were younger. If not pick one and try it. Perhaps take a class at a local gym. Stuck? Start by walking. Perhaps afterwards something will come to you. Remember to start slow. Check with your Doctor before starting an exercise program. 


You can be going along just fine and then an injury can crash your exercise program for weeks. Many times an injuries comes from taking too big a jump in your workout or an accident. Go slow and be on alert to prevent an injury.


You want to make your exercise program a part of your life, a beneficial lifetime habit. Set a realistic schedule and keep it. I work out 3 times a week and I have a dog so I do a lot of walking every day. If you are saying to yourself: ‘I don’t feel like it today’ or ‘I am too tired’ or ‘I don’t have the time’, then just go for a short workout and do whatever you can. It’s important to go to set a routine, to go when you are scheduled. Except for injuries, sick, emergencies, etc. After awhile you will be excited about going for a workout and they will get better and better.


Self hypnosis can help you get pumped up, energized when needed, and finish your program. It will help reach your goals. Use strong self hypnosis.

Garry Waligore Hypnotist



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