Obesity may seem like an unbeatable opponent, but if you obtain guidance from an expert who has overcome obesity, you can transform your body and your life. Author Efthymios Tzimas never understood why he always felt hungry. Having suffered from obesity since childhood, he reached a point in his life when he weighed more than 460 pounds. Through becoming a fitness and nutrition expert and learning how to erase his unhealthy habits, he lost 268 pounds. More importantly, he's kept the weight off for twenty years. In The Weight Loss Handbook, Tzimas provides readers with strategies to lose bad habits and form beneficial ones; methods to break the pain barrier during exercise; sample menus to promote weight loss. Also included in this motivating handbook are beneficial phrases that can keep you on course, information on the most advantageous times of day to eat, and an examination of how athletes hone their bodies and maintain their weight. It's possible to start losing weight today. You just need guidance from a specialist who has attained weight loss success for himself and can support the similar change in your life.

The Weight Loss Handbook

Your Quick Guide to Total Success!By Efthymios Tzimas

iUniverse, Inc.

Copyright © 2011 Efthymios Tzimas
All right reserved.
ISBN: 978-1-4620-2451-3

Contents

Dedication.........................................................ixPreface............................................................xiBiography..........................................................xiiiYour Story.........................................................xvIntroduction.......................................................1Healthy Weight Range Charts For Men And Woman......................4Believe In Yourself As I Believe In You............................6Understanding Foods................................................9The Role Of Exercise...............................................23The Psycological Factor............................................36Tips For Total Success.............................................40Breaking The Pain Barrier..........................................42The Five Senses....................................................49Emotions: A Driving Force Or A Destructive One.....................58Secret To Keeping The Weight Off!..................................69Just The Facts!....................................................80Putting It All Together............................................84Sample Menus.......................................................91Cleansing Menus....................................................109The 4 Day Weight Loss System.......................................112My Work Book Notes And Journal.....................................116Seven Day Work Book Notes, To Be Filled Out........................116

Chapter One

MY CONSIDERATIONS FOR A HEALTHIER WEIGHT ACCORDING TO BONE FRAMES FOR MEN AND WOMEN.

AVERAGES FOR A WOMAN

Height without shoes and suggested pounds for small, medium and large bone frames.

5 feet 0 inches — 96-131 pounds 5 feet 1 inches — 98-132 pounds 5 feet 2 inches — 104-134 pounds 5 feet 3 inches — 107-139 pounds 5 feet 4 inches — 115-145 pounds 5 feet 5 inches — 118-150 pounds 5 feet 6 inches — 122-152 pounds 5 feet 7 inches — 129-155 pounds 5 feet 8 inches — 130-156 pounds 5 feet 9 inches — 133-158 pounds 5 feet 10 inches — 140-160 pounds 5 feet 11 inches — 142-162 pounds 6 feet 0 inches — 145-165 pounds

AVERAGES FOR A MAN

Height without shoes and suggested pounds for a small, medium and large bone frames.

5 feet 4 inches — 126-158 pounds 5 feet 5 inches — 127-160 pounds 5 feet 6 inches — 132-163 pounds 5 feet 7 inches — 134-165 pounds 5 feet 8 inches — 139-166 pounds 5 feet 9 inches — 141-168 pounds 5 feet 10 inches — 145-174 pounds 5 feet 11 inches — 150-176 pounds 6 feet 0 inches — 162-185 pounds 6 feet 1 inches — 165-190 pounds 6 feet 2 inches — 168-195 pounds 6 feet 3 inches — 170-200 pounds 6 feet 4 inches — 174-204 pounds 6 feet 5 inches — 178-210 pounds 6 feet 6 inches — 180-215 pounds 6 feet 7 inches — 185-220 pounds

BELIEVE IN YOURSELF AS I BELIEVE IN YOU

Welcome. Let's start off with our game plan. We made the decision to lose weight and change the quality of our life. You have hired a leading expert and coach in the area of health and fitness by buying this hand book, as your first action. What's your next step? The game plan, or your plan of execution based on your decision to change a specific area of your life in great clarity. Let's get a clear picture with conscious thought, about what it is that we want to accomplish both physically and mentally in the area of our life that we are now focused on to change. Grab a pen or pencil and let's put in writing our plan of execution. Clarity is very important. The reasons you want to change and the end results will be your reality until you accomplish your goal. What we focus on daily and our conscious thoughts, is our reality and our life as a whole. Clarity is very important and a direct plan that involves detail. Let's start now by making our schedule and our plan on how we will accomplish our goals on a daily basis. What actions should we take and what thoughts shall we entertain?

Let's begin our day every morning with the following thoughts. Today is my day to fight and conquer. Tomorrow is not promised to anyone what counts is what I do today. Inspire yourself daily. Hear the warrior that we all have deep inside. Hear your voice and release your strength.

When you listen to the warrior inside you face life with power and you flee from nothing yet conquer all things you focus on. Be a leader of your on life and live by example. Others will see your actions and you will be known to all observers. The warrior voice inside that we all have, cries out for justice and power. You may have heard others call it positive thinking. Maybe you have heard others say: think positive and not negative. This is the voice of fight and not flight. Sooner or later we must face our enemy and fight because if we keep fleeing we will sooner or later become a victim of our on circumstance. Avoid negative situations and negative people. These words and sayings have been handed down throughout the generations for a reason. Negativity leads to misery, loss, bitterness and death. Positivity leads to life and fullness. The people that usually affect one's life in a negative way are all the people we allow. This includes ourselves with wrong habits and our friends, family members and loved ones. They are the closest to us and 99 percent of the time our defenses are down when they are around us. There words and looks seep into us like a sponge because of our comfort zone and our lack of defense when we are around them. Put up your defenses and be aware of what you are mentally observing. Have a voice and agree to disagree. Be a leader and develop your own character of respect. Followers live a difficult life and a leader lives a life of gain and respect. Think about this very carefully.

How many times did you listen to the wrong person and took the wrong actions instead of hearing your own voice? If I were to guess I would say that 95 percent of the time you were right and you should have listened to yourself and they were wrong. If you don't know what's best for you, than who does? All advice given by others has to do with their lives and the things they have seen and experienced. Don't forget the magic word here is they have seen in their lives. Do you understand? Their life is not yours. Be a leader there are enough followers in the world. Listen to yourself and the warrior inside that cries out for justice, mercy and leadership. I have every faith in you and I know you can accomplish anything you set your mind to. Take action! Write down on a piece of paper or your work book your decisions and the actions that are necessary to live the life you so desperately desire. Today is a new day. Today all things of the past are forgotten and all things have become...