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2. This book is an update and expansion of Eat
More, Weigh Less Diet Laser-focused on a
single key topic – calorie-burning and your
body‟s „fat furnace‟ -- it is a practical
manual on how to put this essential
chapter‟s concept into action.
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3. In it, you‟ll find the latest information to help you
make the most of this effective program and get
the most from your body’s calorie-burning
potential. Knowledge without action yields no
results. I‟ves distilled concepts down to their
essence and presented them in summary form so
you can easily apply these principles right away.
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4. How does it all work? Let me first explain how your
body burns calories and fat. Your body is always
burning calories (energy) to some degree, even
when you're sleeping. This energy comes from the
food you eat and from nutrients you‟ve already
stored in your body.
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5. Scientists call the rate at which calories are burned
while you're at rest your “Resting Metabolic Rate”
(RMR) or “Basal Metabolic Rate” (BMR). For our
friendly discussion, we‟ll call your body‟s
mechanism for burning calories your “Fat Furnace”
because it also can burn your fat away. If you
make a few preliminary adjustments, your Fat
Furnace will work by itself, burning off calories
automatically morning, noon, and (oh yes!)…while
you sleep at night!
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6. The scientific explanation of how we automatically
burn calories is actually quite simple. Although you
can‟t change your hereditary metabolic rate, you
can overcome its affect on your weight to a large
degree. What you eat and how you exercise can
be changed…for the better!
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7. Fight back! The best thing you can do to
compensate for a familial or genetic tendency to
be overweight is to be proactive and maximize the
7 Natural Fat Burning Factors that I‟ve outlined for
you in this guide.
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8.  1. Your Sleep RDA – sleep more to weight less
 2. Too Much of A Good Thing – unhealthy sleep
patterns
 3. How Much You Eat – it‟s not all about the
calories!
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9.  4. What You Eat – food choices and food
combining for better metabolism
 5. Flexing Your Muscle Mass – how much muscle
you retain and its impact on calories
 6. Play Your Pounds Away – fat burning from active
fun
 7. Nutritional Supplementation – the good news
(and bad)
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10. Before we go further, I want to explain two more
scientific terms that are used to describe the
process of burning fat. The first term is
“Thermogenesis.” It is a combination of “thermo”
(meaning “heat”) and “genesis” (meaning
“generation” or “creation”) and is the scientific
term for burning calories. The second term for your
scientific glossary is “Thermic.” This simply means
that something is related to heat production or the
burning of calories.
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11. Ahh, sleep. That restful, healthful thing we do each
day. It rejuvenates the body. It restores the soul. It
allows us to awaken feeling refreshed and
renewed.
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12. The answer – a resounding “YES!” – may surprise
you. What‟s even more surprising is how much
evidence supports the fact that regular and
adequate sleep can help you control your weight.
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13. Regular exercise bumps up your resting
metabolic rate and helps you burn more
calories at rest. Even while you sleep!
Thus, if you do exercise regularly, you will
soon begin to “lose weight while you
sleep”.
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14. Now, before you turn down the covers, fluff up your
pillows, and prepare to snore your way to a healthy
weight, there‟s something you need to know about
sleep and weight. Getting the right amount and
the right kind of sleep is just as important as getting
the right kind and the right amount of food.
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15. A preventative as well as a solution for depression is
within everyone‟s reach and that‟s the right
amount of sleep. Just one night of sleeping less
than you‟re used to, a strategy called "wake
therapy," has been shown to induces rapid and
dramatic improvement of mood in about 60% of all
depressed patients.
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16. Even patients who believe that lack of sleep is
central to the cause of their depression have
benefitted dramatically benefited.
The key to wake therapy is setting your alarm clock
to wake up early. The effect on mood is more
profound that going to sleep early.
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17. There‟s a common misconception about the best
way to lose weight. For many people, the whole
story can be summed up with the phrase, “Eat less
and lose more.” That‟s true, but it‟s only part of the
story. Eating less to lose weight may work in the
short term, but it fails as a long-term approach to
achieving and maintaining your optimum body
weight.
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18. Making sure you eat enough is the first way you
can reset your Fat Furnace. Eating enough food
actually counteracts the body’s mechanism of
slowing down the burning of calories. In other
words, eating is good for dieting. When most
people go on a diet, they eat less food and fewer
calories. This causes your body to want to
conserve energy by slowing down the rate of
burning calories. So if you restrict your calorie
intact so much that your body thinks it‟s starving,
your metabolism will actually work against your
efforts to lose weight.
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19. The “Thermic Effect of Food” – the effect of food on
your metabolic rate -- works like this. Every time you
eat, your body begins to burn calories faster as a
result of the work it has to do to digest the food.
This actually contributes an increase to your Resting
Metabolic Rate. Don‟t get too excited…yet.
Because we all have our own natural eating
pattern, and if you keep eating the same way you
always have, there will be no net change in your
metabolic rate.
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20. For most people, those changes begin with the
Natural Fat Burning Factor of eating enough. In
addition, another Natural Fat Burning Factor is the
type of foods you eat. What you eat will also have
an effect on the rate at which you burn calories
because certain foods automatically cause you to
burn calories faster or slower; regardless of whether
or not you‟re we're exercising.
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21. Lean body mass is just another way of saying
muscle mass. Our Resting Metabolic Rate
(RMR), what you now know is the rate at which we
burn calories while we are at rest, is largely
determined by how much muscle mass we have in
our bodies. (This is especially important when
selecting a weight loss program, because most
diets cause you to lose muscle mass as well as fat
mass.)
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22. In other words, muscles burn about three times as
many calories as fat does when they are at rest
and when you are asleep. Thus, it stands to reason
that the more muscle mass you have on your body
and the less fat mass, the more calories you will
burn at all times. This is confirmed by studies that
indicate that one of the most important
determinants of Resting Metabolic Rate (RMR) is
body composition.
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23. Obviously, exercise itself causes us to burn energy.
But if you know how to exercise, you can cause
your body to increase its metabolic rate even
when you are not exercising. Aerobic activity is the
best way to „cash in‟ on “Thermic Effect of
Exercise,” also known as the calorie-burning effect
that is caused by an increase in activity. Aerobic
exercise allows you to burn calories as well as burn
fat!
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24. Information on which herbs and supplements may
be helpful in weight control is the subject that most
people find most interesting. Another popular
supplement was chitosan, a nutritional supplement
that was sold on infomercials across the country.
Other supplements such as CLA (conjugated
linoleic acid) while promising in early studies were
found to increase risk factors for coronary heart
disease while still others.
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