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1. Get Skinny with SkinnyLiz
A guide to getting started on your weight loss journey
Disclaimer
This guide is provided for your information only and may not be construed as medical advice or
instruction. No action or inaction should be taken based solely on the contents of this information; instead,
readers should consult appropriate health professionals on any matter relating to their health and well
being.
The information and opinions expressed here are believed to be accurate, based on the best judgement
available to the author, and readers who fail to consult with appropriate health authorities assume personal
risk.
Welcome to the beginning of your journey to a new and healthier you, It
is recommended to print a copy of this to enable you to refer back to the
guide more easily, because if you follow this guide you WILL get results.
How do you lose weight (burn fat)?
You need to eat and drink fewer calories than your body needs
to function, doing this means your body will start to “burn”
the stored fat.
If you burn off more calories than you eat, you will lose
weight. You can either chose to do no “extra” exercise and eat
very, very little in order to lose weight, or you can stick to a
plan that will burn off enough calories and allow you not to
starve yourself.
Exercise
Do you have to exercise for weight loss? There seem to be
conflicting opinions on this but most would agree that a

2. combination of eating right and exercise is the best approach
to losing weight.
You can compare our bodies to very fine tuned machines that
use whatever we put into them to operate. If we put junk into
our bodies, we can still go on, but not in the most optimised
fashion.
In a nutshell, our bodies run on blood sugar (glucose).
Exercise plays an important role because it leads to a
depletion of blood sugar in our blood stream, which then
causes fat cells to release fat to replace it. Our body then uses
this fat for energy instead of just storing it. And that's how
exercise for weight loss fits in.
There are a couple of myths that need to be dispelled right
away.
1. Exercise means going to the gym every day for at least an
hour (or something similar)
2. You can eat whatever you want, whenever you want and
then exercise to make it go away.
Let's start with the first one.
In order to be effective, exercise must be performed regularly.
If you honestly believe that you can go to the gym every single
day to work out for an hour, then that's fine. Most people find
this a stretch. But they feel that it must be done.
So, they will dive into their exercise routine for a week or two
and then get completely burned out and quit.
Wrong

3. Your exercise routine should consist of doing something that
you enjoy (or at least don't mind too much) in a consistent
fashion.
Does it have to be every day?
No. But it must be something that you can stick too regularly
(three to five times a week is something to aim for).
A brisk 20 – 30 minute walk 4 or 5 days a week could change
the health of the nation.
You should try to get a combination of aerobic
(cardiovascular) exercise, which gets your heart rate up, and
strength building exercise such as weight lifting.
Exercise burns calories and speeds up your metabolism.
While exercise will make you hungrier, it shouldn't be an
excuse to eat the wrong kinds of foods all the time.
How often do you hear people say "Well, I'll eat this piece of
pie and work it off later"? That's fine occasionally and you can
afford to splurge every once in a while when you maintain a
consistent activity routine.
But what you put into your body is even more important if you
are exercising. The right foods (fruits, vegetables, whole
grains, protein, fatty fish, etc) will give you more energy and
keep you feeling good.
The wrong types of foods (excess fats, processed foods, too
much sugar, etc) will only inhibit the effectiveness of your
exercise and weight loss plan.

4. Consistent exercise for weight loss will get you the kind of
results you are looking for -- a slimmer self for life.
Food
You can be slim and healthy but you can also be slim and
unhealthy. There are a lot of unhealthy diet programmes
about, you will more than likely lose weight with them but you
could potentially be storing up long term health problems.
So the following is for guidance.
A healthy diet requires a BALANCE of fats, carbohydrates and
proteins.
The ratio should be 55% carbohydrates
30% fat and 15% protein
Carbohydrates should be unrefined carbs i.e. brown rice,
oatmeal, fruits, raw vegetables etc.
Fats ( not too much animal fat) and try and restrict the animal
proteins as well, although oily fish is excellent.
As you make more and more small changes to your diet, it will
gradually build up to big changes.
Reducing saturated animal fats is a good place to start.
Foods that are high in saturated fats include:
Butter and foods made with butter.

5. Poultry, although the highest amounts are in the skin, so
either cook without the skin or remove the skin before eating.
Whole milk and products made with whole milk i.e. ice cream,
yoghurt, cheese, cream, go for the skimmed version or soy
milk.
Processed meats i.e. sausages and bacon are high in saturated
fats and high in calories with limited nutritional value.
Eggs, the yolk is high in saturated fat, and also high in
cholesterol, but not the whites.
There are many additives in our foods that we need to look
out for
Aspartame being one …….
When you are looking at low fat or fat free alternatives
ALWAYS check the ingredients to see if it has been added.
Fructose is another……..
Fructose can not be burned by any other part of the body
except the liver…..fructose always turns to FAT
If you can cut out Salt and Sugar from your diet you will be
well on the way to not only losing weight but much healthier
as well.

6. ----------------------------------------------
Remove the scales (temporarily)
If you are trying to lose weight DO NOT weigh yourself every
day….It can be so disillusioning.
Instead have a pair of jeans and a top or a dress that fit you
perfectly just now and have an item of clothing that you want
to get into.
As you start to lose inches it will show in your clothes but not
necessarily on the scales.
----------------------------------------------
Take a photo of your face and your body, then you will be able
to compare your before and after self.
----------------------------------------------
Get a tape measure and measure the following
Neck
Right bicep
Left bicep
Chest
Waist
Hips
Right thigh
Left thigh
Keep a chart of the measurements and the dates you measure
(If you are doing the 90 day challenge then this is all available
online)

7. Sometimes years of yo-yo or unsuccessful dieting has eroded
our systems of the essential digestive enzymes we need to be
able to process our foods correctly. That is where Skinny Fiber
comes in, it is an all natural Nutritional Supplement that helps
to correct this and restore the digestive balance needed to
maintain a healthy weight range. The main ingredients
combined with the digestive enzymes gets our bodies back to
where they need to be.
To find out more about Skinny Fiber or to order some go to
http://www.skinnyfiber.co.uk
We send to almost every country in the world
Useful links
Videos to watch
Part 1

8. http://www.youtube.com/watch?
feature=player_embedded&v=h0zD1gj0pXk
Part 2
http://www.youtube.com/watch?
feature=player_embedded&v=0ndTEu_qDGA
This one explains all about sugar
Part 3
http://www.youtube.com/watch?
feature=player_embedded&v=Yo3TRbkIrow
Hunger and hormones
Part 4
http://www.youtube.com/watch?
feature=player_embedded&v=Xn1cI8FNU6M
Sugar addiction
Part 5
http://www.youtube.com/watch?
feature=player_embedded&v=Of-qvDprr0w
The XL generation
Part 6
http://www.youtube.com/watch?
feature=player_embedded&v=N0WdRhau_No
The fast food life
Part 7

9. http://www.youtube.com/watch?
feature=player_embedded&v=CWnbMnnLo5w
Drugs, Cigarettes and alcohol
Do you want to lose weight, get healthy AND make
money
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