Eat, Drink & Still Shrink

The health advice everybody should know

What to expect....

Hi!

I have put together this short, simple and straightforward guide for you to cut through all the fake news surrounding health, fitness and weight loss.

I have gathered my 5 top strategies that I have used with my own clients for years so that you can safely move towards your weight loss and health goals with positive results guaranteed!

The 5 strategies in this book will cover the main areas that I encourage people to focus on when they first embark on a weight loss or health journey. These strategies get them the best results in the shortest possible time - and sustain the results for the rest of their lives.

Key Subjects

Learn how NEVER restricting foods again will see huge results for you without you giving into cravings and binges.
Why the quality of your food is so important and why ORGANIC food is not just a marketing ploy.
Understand why your lifestyle and STRESS levels are derailing your healthy diet.
Why making changes specific to you and your current lifestyle is VITAL and why generic weight loss programs do not work for you.
Understand how much YOU should be eating on a daily basis - it is more than you think!!!

Why listen to me?

I have spent many years in the sport, health and fitness world and I am still shocked how much poor information is out there and how confusing it all is to people.

When I changed from offering 'industry standard advice' to my clients to providing the ACTUAL advice that I follow myself to stay fit and healthy, I suddenly got much better results for EVERYBODY!

Having been in a position many years ago when I was working 2 jobs, working shifts and trying to raise a family, I KNOW EXACTLY what helps people stay healthy and lose weight.

It was no longer about weight loss plan, quick fixes or magical

foods! What gets people results is knowing the small changes people can make to their current lifestyle to see huge results and this is what I will be sharing with you over the coming pages for FREE.

So if you are struggling for time, working long hours, looking after your family and generally letting life get away from you then you NEED to follow the advice on the following pages....

No more food restrictions....

Whenever we embark on a diet or a health change the first thing we do is cut certain foods from our diet.

Gone are the:

Fizzy drinks
Alcohol
Fried foods
Cakes
Biscuits
Crisps
Pizzas
Takeaways

Have you done this in the past?

Why do we do it??

What our body is actually crying out for is good nutritious food and drink!

Yes the foods listed above are not great for us but the moment you start to say 'I CAN'T HAVE' then you are going to crave these foods.

What you need to do is focus on BRINGING IN healthier foods to nourish your body. You will notice that you have less room in your diet for poor food choices anyway so your diet will become healthier and you will lose weight and....

NO RESTRICTIONS!

The sooner you can change your mindset from...

'I can't have that food'

to....

'I can have that food but I choose not to'

The sooner you will start to see amazing results and you will be happier in the process than you have ever been before on a weight loss program.

This will be going against everything you have tried in the past but this is one of the main reasons that what you have tried in the past has not worked for you. Do you often stick to a plan for a few days and then give into cravings?

That is because you have restricted foods. NOT RESTRICTING foods makes your new healthy diet a way of life rather than a quick fix

Quality rather than quantity....

Organic produce gets a bad reputation.

I blame the supermarkets for this as they are selling products that are not truly organic and then charging you twice the

price for the privilege!

I am a huge fan of organic produce but I strongly advise people not to buy 'organic' produce from a supermarket.

The reason we should be eating organic food is to take in the added nutrients, enjoy the extra taste, enjoy food grown without chemicals and to also to support local farmers and food suppliers.

Due to the all the added nutrients in the organic produce compared to the poor imitations at the supermarket, you will actually find you need to eat less organic fruit and veg to maintain optimal health compared to the food you would buy at the supermarket.

This will mean the organic food actually works out CHEAPER for you AND you save calories by eating less food.

So if you take a step back and look at all the benefits of organic food (did I mention organic food builds up your immune system meaning you get fewer colds and other common ailments?) you will soon see that you should definitely be making as much effort as possible to eat your food from the most natural and organic source you possibly can

Lifestyle and stress....

We are all trying to find that perfect balance between work, family and life.

It's TOUGH!!

Up early for work
1 hour commute
8 hour day in an office
1 hour commute
Home and answering work emails
Family time
Social media time

Where are we supposed to find time for our own health and wellness??

The modern life is incredibly stressful and because we can be reached every hour of every day on our smart phones, tablets, laptops - WATCHES!! - we are under a constant state of stress and it is KILLING US.

It is so important to use the advice already given here and to add in some daily time for yourself to de stress. This could be time with family or friends or even just time curled up on the sofa with a book or a good film. Whatever you choose, it is ESSENTIAL to spend at least 1 hour a day away from the digital connection and let our body unwind and relax.

We always underestimate how much our body needs to rest.

We push our limits time and time and time again until the day

our body just says no. We end up with colds, headaches, flu or

worse and this is our bodies way of telling us to slow down.

So instead of trying to squeeze in a gym workout or a quick run before bedtime, try spending some time to let your body relax.

If you are really short on time, just starting with a 10 minute meditation can be hugely beneficial. If you bring this in as a nightly habit you will find you get:

A better nights sleep.
A better nights sleep means lower stress levels.
Lower stress levels mean less binge eating.
Less binge eating means more weight loss!

All from 10 minutes per night....

Your lifestyle, not mine....

Here is why generic weight loss programs have not worked...

If you go to a weekly weight loss group, search weight loss online or pick up any kind of health magazine, you will find lots of GENERIC advice that will apparently give you the results you have always dreamed of!

The truth here is that this is a load of RUBBISH! There is no one size fits all weight loss program. You may see great results shoved in your face from every program but remember there are at least 10 other people who DID NOT get results for the 1 testimonial you have been shown.

The reason for this is because nobody has looked at YOUR lifestyle.

It would be easy for me to say that you should do what I do and eat 6 meals a day and go to the gym 5 times a week and take a walk every few hours etc, etc but if you are trying to balance work, life and family then this just will not be possible for you.

So we need to make small changes to YOUR CURRENT LIFESTYLE to get YOU the results you want.

Yes, it might take some time if you only have 10 minutes a day to spare but we can work around that and make the most of that 10 minutes rather than trying to get you to prep a weeks worth of food within that 10 minute time slot!

Everything you do from this point on needs to be individual TO YOU!

So forget the health mag 'Perfect weight loss plans' and start to look at what changes you can make NOW to your daily routine to benefit you and move you in the right direction.

If you would like some help and advice with making sensible changes, you can always contact me below and I will be happy to help you.

CONTACT ME HERE

How much should you be eating?....

How much is the correct amount of food for you?

2500 Calories for men?

2000 calories for women?

These have widely been seen as the average for the sexes for

a few years now and many people will use the guidelines.

However, there are SO MANY different factors that govern the right amount of calories for you. And even if 2 people have similar attributes it doesn't mean that the same calorie allowance will work for both people (confusing, I know!)

It is so common for me to start working with people who are actually eating around 1200 calories per day because they want to lose weight yet they find they are not seeing the numbers on the scale drop. Consequently, they drop their daily allowance even further!

The fact is, your body needs a certain amount of calories to survive. Once you drop your daily allowance close to this 'survival' line, you will find that 2 things happen.

Your metabolism slows drastically so your body does not use up too much energy (as you are not taking in enough energy your body does not want to use it up)
Your body will store as much food as possible as fat. Much like a squirrel saves his nuts for winter, your body stores your food intake as fat for self preservation.

So when you think you are cutting calories to lose weight, you will find you are actually doing the opposite!

And if this has been your way of life for some time you will find that it will take a long time to increase your metabolism and therefore see some weight loss.

The easiest way to do this is to actually INCREASE your calorie allowance!

If you slowly increase your calories and keep this consistent, your body will trust that there is sufficient calories coming in on a daily basis and it will start to burn the calories and also some of your stored fat as fuel.

As I said, it is not a one size fits all approach and this is just one of the common reasons for people not losing weight.

The energy balance for most people is a great place to start, so as long as you are using up more calories than you are taking in, you are likely to lose weight (providing you are eating the correct amount of calories in the first place)

Would you like to make the most of the advice in this book?

I hope this information has been useful to you today! It really is only scratching the surface and we can really dive deeper into all these subjests (and more) to help you truly reach your potential.

The version of yourself that you might be unhappy with at the moment does not have to be the person you stay for the rest of your life.

You are capable of so much more and I would like to offer you the chance to take part in your very own transformation.

You can join my monthly TRANSFORM8 program by using the contact button below and start your own transformation with me today for only £97!

If you really want to see lasting change, contact me directly and receive a free 30 minute transformation consultation!

Mark xx .

Free Consultation

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