Jun 19, 2013 - The ab blaster, tummy belt, thigh master, etc. cannot possibly work to spot reduce your fat. So losing we
The 69 Immutable Laws of Weight Loss How to lose weight and keep it off By Alec Berg
© 2013 All Rights Reserved
Please contact us with any suggestions, questions or issues to
[email protected]. Disclaimer: The contents of this book are not medical advice. Please see a doctor before attempting any exercise program or diet changes. Microsoft and Microsoft Excel are registered trademarks of Microsoft Corp. The Excel Diet is not associated in any way with the Microsoft Corp. the term Excel refers to excelling at a diet and not the Microsoft product. This book is copyright © 2013 Alec Berg and ExcelDiet.com, All Rights Reserved. You may freely distribute this as long as it is unchanged in its entirety; you link to http://ExcelDiet.com and don’t receive any remuneration for the book. Version 0.003
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Contents Contents .......................................................................................................................... 3 Preface............................................................................................................................. 7 Introduction ................................................................................................................... 10 The Weight Loss Laws ..................................................................................................... 11 Law of Health ............................................................................................................... 12 Law of the Target Weight or Daily Goal ...................................................................... 13 Law of Habit ................................................................................................................. 14 Law of Measurement .................................................................................................... 15 Law of Goals ................................................................................................................. 18 Law of Deadlines .......................................................................................................... 20 Law of Slow and Steady ............................................................................................... 21 Law of Denial ............................................................................................................... 22 Law of Weight Variation .............................................................................................. 23 Law of Quitting ............................................................................................................. 24 Law of Spot Reduction ................................................................................................. 25 Law of Keeping it Off ................................................................................................... 26 Law of Motivation ........................................................................................................ 27 Law of Language .......................................................................................................... 28 Law of Doing it Yourself .............................................................................................. 29 Law of Excuses ............................................................................................................. 30 Law of Priorities ........................................................................................................... 31 Law of Friends .............................................................................................................. 32 Law of Belief ................................................................................................................ 33 Law of Plateaus ............................................................................................................. 34 Law of the Setback........................................................................................................ 35 Law of the White Lie .................................................................................................... 36 Law of Temporary Weight Loss ................................................................................... 37 Law of Small Adjustments............................................................................................ 38 Law of Gaining Weight to Lose Weight ....................................................................... 39 Law of Cold Turkey ...................................................................................................... 41 Law of Anyone Can Lose Weight ................................................................................ 42 Law of Being Overweight ............................................................................................. 43 Law of Change .............................................................................................................. 44 3
Law of Aging and Weight Gain .................................................................................... 45 Law of Momentum ....................................................................................................... 46 Law of Uniqueness ....................................................................................................... 47 Law of Energy............................................................................................................... 48 Law of Experiment ....................................................................................................... 49 Law of Boiling Water ................................................................................................... 50 Law of Your Diet is Never Over................................................................................... 51 Law of Losing 1 Pound ................................................................................................. 52 Law of Losing 5 Pounds ............................................................................................... 53 Law of Losing 30 or More Pounds ............................................................................... 54 Law of Money ............................................................................................................... 55 Law of the Tight Rope .................................................................................................. 56 Law of Obstacles........................................................................................................... 57 Law of Supplements ..................................................................................................... 58 The Eating Laws ............................................................................................................... 59 Law of Calories ............................................................................................................. 60 Calorie Awareness .................................................................................................... 60 Stable Weight ............................................................................................................ 60 Restaurant Eating ...................................................................................................... 60 10 calories per day .................................................................................................... 61 Milk and sugar with coffee or tea ............................................................................. 61 Calories as an obsession............................................................................................ 61 Eat foods where you know the calories over those you don’t .................................. 61 Law of High Calorie Foods........................................................................................... 62 Law of Drinking Calories ............................................................................................. 63 Law of Diet Soda .......................................................................................................... 64 Law of Beer................................................................................................................... 65 Law of Spicy Foods ...................................................................................................... 66 Law of Hunger .............................................................................................................. 67 Law of Vacation ............................................................................................................ 68 Law of Low Carbs ........................................................................................................ 69 Law of Pizza ................................................................................................................. 71 Law of Alcohol ............................................................................................................. 72 Law of Portion Control ................................................................................................. 73 4
Law of Bread Before Your Meal .................................................................................. 74 Law of Pre-eating .......................................................................................................... 75 Law of Eating Slowly ................................................................................................... 76 Law of Dessert and Appetizer Skipping ....................................................................... 77 Law of Taste ................................................................................................................. 78 Law of a Few Meals ...................................................................................................... 79 Law of Eating ................................................................................................................ 80 Law of Eating Whatever You Want.............................................................................. 81 Law of Low Sugar Protein Bars.................................................................................... 82 Law of Preparation ........................................................................................................ 83 Law of Vegetable Hate ................................................................................................. 84 Law of Vegetarianism ................................................................................................... 85 Law of Kosher............................................................................................................... 86 Law of Burgers ............................................................................................................. 87 Law of Ketchup............................................................................................................. 88 Law of Sugar ................................................................................................................. 89 The Exercise Laws ............................................................................................................ 90 Law of Exercise ............................................................................................................ 91 Law of Walking ............................................................................................................ 92 Best Exercise ............................................................................................................. 92 What you need .......................................................................................................... 92 How to get started ..................................................................................................... 92 Safety ........................................................................................................................ 92 Google Maps ............................................................................................................. 92 Calories burned ......................................................................................................... 92 Habit .......................................................................................................................... 93 Issues ......................................................................................................................... 93 Big City vs. Suburbs ................................................................................................. 93 Weather ..................................................................................................................... 93 Law of Team Sports ...................................................................................................... 94 Law of Overdoing It...................................................................................................... 95 Law of Small Movements ............................................................................................. 96 Law of Dog Ownership ................................................................................................. 97 Law of the Exercise Class ............................................................................................. 98 5
Law of Standing ............................................................................................................ 99 Law of Building Muscle ............................................................................................. 100 Law of Hard Workouts ............................................................................................... 101 Law of a Million Pushups ........................................................................................... 102 Law of Variety ............................................................................................................ 103 The Excel Diet Laws ....................................................................................................... 104 Law of the Goal Line or Daily Goal ........................................................................... 105 Law of Learning .......................................................................................................... 106 Law of Telling Others ................................................................................................. 107 Law of Rewards .......................................................................................................... 108 Conclusion ...................................................................................................................... 109 Appendix ......................................................................................................................... 111 Using the Excel Diet Spreadsheet ............................................................................... 112 Recommend Reading .................................................................................................. 112 Recommended Websites ............................................................................................. 112 Index ............................................................................................................................... 113
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Preface Beep, beep, beep … “What is that beeping?”, I thought. I was at work in November 2013 and a strange beeping sound filled the office. I walked around to investigate. It was the defibrillator box. It was beeping because someone had removed the device. I asked a coworker what was happening and he said, “John passed out in the bathroom.” The next day they announced that John passed away. He was a little older than I was, had a potbelly like me. It could have been me. I recently got some medical tests for work and it said I was overweight and at risk for a number of diseases. At age 18 my waist was at 32” and I weighed 150 pounds. I noticed my waistline had crept up to 38” and my weight over 185. When I looked in the reflection of a store window, I would see my belt hanging low below my belly. My clothes were tight. My joints ached. I felt tired and had low energy. If there’s fat on my belly why wouldn’t there be fat inside my veins and arteries? I tried to lose weight many times. Recently, I lost weight and gained it back doing the “Slow carb diet” which was introduced to me in Timothy Ferriss’ 4 Hour Body. I tried a number of diets, all worked initially but I would gain the weight back. My goal for many years was to weigh below 170 pounds. I would write on many a to-do list “W
