Group Wellness Program60-DAY

DON’TDiet!

Why Diet?• Have you ever been on a diet?• Are you often on a diet?• Are you continually on a diet?• Are you never on a diet but would like to lose

weight?• Have you ever been on a diet that actually

worked?• Approximately 45 million Americans diet each

year and spend $33 billion on weight loss products, according to the Boston Medical Center.

Why Diet?• Most people put any weight they lose back on

right after they finish the diet.• Dieting causes changes in the way our hunger

hormones work, so that people actually get hungrier and eat more after they have dieted and may put on MORE weight.

• Dieting is not the answer!

Cravings…

What foods do we crave?

Why do we crave them?• Certain foods have an effect on pleasure-feeling

chemicals in our brains, such as opioids and dopamine .

• The junk foods and processed foods we crave have been designed to make us feel good and want more.

• We need fats, salt, sugar and protein, so we crave them, but we need them in their natural forms and in small amounts.

• The junk foods and processed foods we eat exploit these needs and deliver these nutrients to us, but in a deadly form.

• The makers know that the more we have, the more we want – it’s good business.

• These foods are one of the main reasons for the epidemic of obesity, diabetes, cancer and cardiovascular disease.

Yo-Yo Dieting• If you go on a diet and deprive yourself of food,

don’t get the nutrients you need, or go hungry, you are likely to crave the unhealthy foods and go back to eating them when you finish the diet.

• Blood sugar swings are a problem.• Feelings of guilt and remorse, binge eating,

comfort eating, and unhealthy yo-yo dieting result.

• The Hot Spot way of eating is a balanced way of eating where you don’t diet and you don’t put on weight either.

• The BluePrint for Life also contains lifestyle factors to help keep you at the right weight for you.

Hot Spot Healthy Eating

How do Hot Spot foodskeep you satisfied?

• They are low on the glycemic index which helps get you out of the sugar addiction cycle.

• They provide a wide range of nutrients the body needs, so the body feels satisfied.

• They are high in fiber which bulks out and gives a feeling of fullness without the calories.

• They help balance hormones and brain chemistry which prevents mood swings and cravings.

• They taste delicious!!

• The best way to lose weight is to eat three good-sized meals per day of the RIGHT foods.

• Hot Spot food is delicious, you can eat plenty of it, and you can lose weight effortlessly without counting calories.

• Eating the Hot Spot way helps banish cravings, which is key to being healthy and losing weight without dieting.

• Incorporating lifestyle factors such as regular exercise and reducing stress, as outlined in the BluePrint for Life, goes hand-in-hand with eating the right foods.

How do Hot Spot foodskeep you satisfied?

Feelings Around Eating

Hot Spot Eating• Eating should be a pleasurable experience

without having negative associations.• You should be able to eat three good-sized meals

each day, plus snacks in between if you are hungry, and still lose weight.

• If you ‘fall off the wagon’ from time-to-time that’s ok; there is room for indulgences.

• Do you want to start eating this way?

ACTIVITY:Make sure every meal that you eat is balanced with whole food, healthy protein with lean meat (no larger than the size of the palm of your hand), beans or tofu, fish, whole grains (brown rice, etc), fruits and vegetables.

ACTIVITY:Try to have a salad with lunch and dinner. Drink ½ ounce per pound of body weight in water. So if you weigh 120 pounds, you should drink 60 ounces of water per day.

ACTIVITY:Avoid sodas or processed foods as they are empty calories that lead to unnecessary weight gain.

NEXT WEEK:Slow aging with

the BluePrint for Life