Nurture Yourself Slim and Transform

your Health, Life and Body

The Six Secrets That the

Diet Industry Won’t Tell

You!

Presented by

Sonja Gwosdezki D.C

Integrated Wellness Therapies

 

 

           

 

It is possible to Nurture Yourself Slim!

…………………………………………………

Tired of losing and regaining the same 20 pounds? 10 kilos over

and over again?

It’s a fact: 85% of people who lose weight by dieting will regain

that weight (and more) within 12 months!

The Six Secrets That the Diet Industry Won’t Tell

You!

Read on to learn about:

• The dieting rebound cycle and what it’s doing to your body

• Why it’s finally time to make PEACE with food- it’s not your enemy

• Calories, exercise, are only a small part of weight loss: discover the

facts that are keeping you stuck in the same cycle

• What your greatest ally in winning the weight gain/loss battle

actually is

• How to embrace true health, wellbeing, and be your optimal weight

without gimmicks, fads, or punishing diets

• Why struggle does not have to be part of your path to optimal

health and flourishing wellbeing.

Remember to read “Secrets” 5 & 6 to discover the most crucial

missing links to your lasting Weightloss success

Despite constant media obsession about how our bodies look, an

explosion of weight loss centres and new diets, burgeoning shelves of

non-fat/low-fat foods, over half of our population is now overweight and a

third is considered obese!

 

 

           

 

Look back to photos of the 1950’s when the above mentioned “health

aids” did not exist: the majority of people were in a healthy weight range.

The weight loss industry is built on repeated

business. It has conditioned people--and

particularly, women--to believe the being

overweight is a chronic condition that needs to be

addressed over and over again.

Think about all the advice you read from the weight loss industry about

losing weight and dieting.

If it all really worked--and those wonder pills/bars/diet shake drinks really

worked--why do populations in Western countries continue to become

increasingly overweight and why would we constantly need all these new

diets?

The truth  is:  

1. There is no quick fix or miracles cure route to sustainable weight loss.

2. Diets simply don’t work in the long run. They adversely affect your

metabolism and generally result in more weight gain.

3. Your body is not a calorie and exercise bank account.

4. Food is not your enemy.

5. Your subconscious beliefs and self image are the most important

factors in achieving improved health and sustainable weight loss

success.

6. It’s possible to make peace with yourself and nurture yourself slim.

 

 

           

 

Secret #1 Diets don’t work--they actually create a

rebound weight gain cycle.

Here’s how this happens:

It’s important to recognize that your body

is not a calorie bank account!

Effective, sustainable weight loss requires

that we stop thinking in terms of an

account in which the only deposits and

withdrawals are in the form of calories

and exercise.

In reality, our bodies are a complex, finely tuned and highly integrated

chemistry laboratory. For this laboratory to function optimally, you must

view yourself in a much broader frame.

To be able to understand this better I need to initially go back to

basic body chemistry.

There’s a primitive part of your brain called the hypothalamus, which

controls your metabolic rate, or the rate at which you burn food to create

the energy your body needs to function.

When you suddenly restrict your food and calorie intake, the

hypothalamus is programmed to act as if a famine is coming. In a

protective reaction, it slows down metabolism to conserve energy and

ensure prolonged survival.

This is frequently called the Famine Reaction.

With lowered metabolism and energy, you require less food to survive.

Your hypothalamus, however, sees this reduced food intake as a further

sign of the coming famine and, in an attempt to increase your survival

 

 

           

 

chances, triggers your body to begin storing energy . . . in the form of

fat!

Here’s what’s happening:

The sudden reduction in calories, first results in the loss of muscle tissue.

Muscles are metabolically more active than fat, muscles produce more

energy than fat does. A crash diet cause you to lose muscle tissue and

this means that you slow down the rate at which you burn calories.

But we’re not done with the negative effects of dieting yet! When

you are “dieting”, your body is functioning at a lower metabolic rate,

acting as though your body is starving so it draws as much energy as

possible from every morsel you eat and burns it off less slowly.

If and when you go off your diet, the body is still programmed to stockpile

calories, adding further to the fat bank account.

 

 

           

 

Secret #2 There are no miracle cures!

Every other week, it seems, we see a new media headline touting yet

another miracle weight loss cure, some new wonder pill that allows us to

eat as much junk food as we want without ever adding extra pounds.

Deep down we probably do know that this defies all logic, yet we want to

believe it.

Living in this modern world we have become accustomed to instant

solutions, quick fixes. Even though, we might have taken years to gain

that extra 30lbs (12 kg), we want it gone in days.

Diet pills are popular options. While these

can reduce your appetite, they however do

have potential serious side effects.

Headaches, sleep disruption, increased

anxiety and liver damage are the most

common.

Herbs that block Fat absorption and other such substances are the

new kid on the block.

However, these also hold potential risks.

Along with blocking fat absorption in the small intestine, they block

absorption of many beneficial fat-soluble nutrients and vitamins and the

essential fatty acids.

These nutrients are vital to good health and, in particular, to for healthy

nervous system function and brain development such as Vitamin E and

D3.

 

 

           

 

Gastric surgery is now being offered as a solution to obesity issues. This

is not without considerable risk to your health.

Risk examples, include the fact that

• 30% of gastric band type surgery patients develop severe

nutritional deficiencies with a year;

• 20% require further surgery for gastric hernia, band slippage or

other surgery-related issues;

• 30% develop gallstones and food blockages causing pain and

vomiting.

And following gastric surgery, food intake is restricted for a

lifetime.

All of these quick fixes are, at best, short term solutions to what is

potentially a lifestyle, nutritional or emotional problem.

 

 

           

 

Secret #3 Food is not the enemy.

Despite what the weight loss industry would love to have you believe,

food is not the enemy.

Food is also not your friend and does not solve your problems (but

more about that in another article.)

Food is fuel. Food is nourishment, pure and simple!

Just like our cars need the correct fuel for that particular model for top

performance, we also need natural foods as nourishment so we can

function at our best!

Without good quality food, we can never be really healthy or function

optimally, experience vibrant health and emotional wellbeing.

But the diet industry is always telling us, that we shouldn’t

enjoy our food, that to win the battle of the bulge, we

should consume pre-packaged synthetic shakes, diet

drinks, bars and low-fat foods.

The truth is that we need a wide range of good-

quality healthy naturally occurring foods in the correct balance

and proportion.

We cannot experience optimal weight and health on a diet of

manufactured edible products (i.e., processed foods) that many people

eat all the time.

Rather, we can

 

 

           

 

• Eat our way to our optimal healthy weight

• Perform at our best

• Increase our ability to experience vibrant wellbeing

• Age more slowly and gracefully.

The problem is that our modern diet has become energy-dense (or

high in calories) and nutrient-poor.

Our energy intake generally exceeds our energy output. However the

bigger problem is that by eating a lot of wheat in the form of breads,

baked goods and pasta along with highly fatty foods we are triggering

hormonal changes that leads to fat gain.

Until about ten thousand years ago, Man was mainly a forager. We

hunted animals, ate wild fruits and vegetables and collected seeds and

nuts.

We only became capable of growing grains about 3,000 years ago. And if

we wanted something really sweet, we had to raid a beehive.

In the last 60 or so years,

the Western World has, for

the most part, had access

to a diet of unrestricted

refined carbohydrates. And

our bodies are having

trouble coping with these

relatively recent changes.

 

 

           

 

In particular, high levels of carbohydrates are creating considerable

problems, especially in the realm of blood sugar metabolism and insulin

regulation.

Simply put, too many carbs will result in too much insulin productions,

which, in turn, results in increase fat storage.

It is beyond the scope of this report to fully detail how this happens,

however, I will be making more of this information available.

If we repeatedly eat a diet high in processed carbohydrates, resulting in

habitually high levels of insulin, we create hormonal imbalances that can

lead to changes in brain chemistry. These changes largely affect the

production of Serotonin (feel good hormone goes down) and Dopamine

(increases sense of pleasure and can lead to increased cravings).

The result can be increased carbohydrate cravings and increased

appetite.

Recent American studies show that, on average, 67% of daily calorie

intake now comes from only three foods: wheat, soy and corn. And

before you say, I don’t eat much corn; corn is present as high-

fructose corn syrup in nearly all processed food products. These

are also the foods that many people develop food sensitivities to. This

very limited carbohydrate-rich way of eating creates a huge imbalance in

our system. Take the time to observe what percentage of your food

intake would wheat, soy and corn products make up?

A little known fact is that Food addiction and sensitivity can also

play a very big role in weight gain and resistance to weight loss. I see this

daily in my practice, and many clients are surprise at how easily the

 

 

           

 

excess fat falls of, when the offending foods are removed from their diet.

The added bonus of knowing what food intolerances they have is that

their energy goes up as well.

Keeping a record of everything that you eat over the period of a week is

an easy way to take a look at this. Your weight loss journey can be

greatly enhanced by enlisting the support of a well trained health care

practitioner or Wellbeing and Weightloss Empowerment Coach.

Getting the food part right.

Let’s begin with the food aspect of achieving a

healthy optimal weight. For your metabolism to run

at a high (optimal) level, the body needs to receive

plenty of water and small regular healthy meals with

minimal grains.

To consistently reduce fat stores while improving health, daily food intake

should include:

• 8 glasses of pure water

• three small serves of protein

• 3-5 cups of vegetables, including 2-3 cups of green vegetables

• no more that 2 serves (1 cup) of fruit

• 2 small serves of carbohydrates, such as bread or pasta

• a small handful of nuts and seeds

• Up to 2 tablespoons (total) of healthy oils, such as cold-pressed

virgin olive oil or fish oil.

 

 

           

 

The good news is that healthy foods do not have to be boring. There are

so many wonderful recipes available online. Also, once you have returned

to a more natural food-based diet, your taste buds will cease to be

distorted and your food and sugar cravings will naturally decrease.

You don’t have to forgo all of your favourite foods, forever, either. There

is definitely a place for yummy foods that feed our soul in our eating.

However, high-carbohydrate high-sugar or fat-laden foods should be an

occasional treat. With the emphasis here being on occasional.

Before you indulge in temptation ask yourself three questions:

1. Is this something I will feel good about having eaten in a few hours?

2. What would a healthy slim person choose?

3. Is this food going to improve my health and wellbeing?

Making the above recommended food changes is a good start but in many

cases, may not be sufficient to really shift your excess fat.

It also depends on several other factors such as:

• how long you been overweight;

• Your previous dieting history;

• Your age;

• emotional eating disorders

• Hormonal Imbalances

• Food sensitivities

• whether you have any conditions: Type 2 Diabetes; Metabolic X

syndrome; Insulin Resistance

• an underactive thyroid

 

 

           

 

Secret #4 You don’t have to work out vigorously to get

good weight loss results.

“Walking is man’s best medicine.”

~Hippocrates, known as the father of modern medicine

Being active is a natural part of human existence. Until this century

moving all day was common.

Natural movement and being active certainly has

many advantages for our health, wellbeing and

also in maintaining a healthy weight.

However strenuous exercise is not essential for healthy weight

loss and is often inadvisable until you are close to your ideal

weight.

Using intense exercise as a means to lose weight quickly has many

problems.

If you are more than 18 lbs. or 7 kg overweight, intense exercise, such as

a vigorous gym workout or running, can injure your joints.

Research shows that being only 9 lbs. (approx 4kgm) overweight

increases the pressure experienced by the knees at each step by 44 lbs.

So as you can imagine undertaking a strenuous routine of running,

squats, etc., would severely increase the wear and tear on the knee

ligaments and cartilage. This could result in joint injury.

 

 

           

 

If you are more than 9-10 lbs (5 kg) above your ideal weight then I

suggest that you begin by adjusting your eating patterns to match the

recommendations that were made above until you get closer to your goal

weight.

Then, after checking with your health practitioner that it’s safe, you could

begin to undertake a more vigorous programme.

Please don’t misunderstand me, we do need to exercise regularly

• to maximise our health,

• increase energy

• keep that extra weight off

• slow down ageing

It’s just that when you are more than 18 lbs. (7 kg.) over your health

weight, the best plan is to look to your food intake first.

In the meantime, begin some form of moderate activity for 30

minutes daily.

The easiest way is to simply open your door,

go outside and walk in one direction for 15

minutes, then turn around and walk back.

Listen to the birds, some music or talk with

a friend.

You also can dance around your lounge room, go for a swim, or take part

in some other moderate activity. Most importantly, choose something you

enjoy. That way you’re more likely to keep doing it every day.

 

 

           

 

Exercise does increase our metabolism, increasing the rate at which

burn fuel while we are exercising and for a few hours afterwards.

However vigorous exercise can also increase our appetite and

some studies have shown that an intense gym workout can result in

increased hunger and a snack on the way home that provides more

calories than we burnt. It takes 90 minutes of moderate exercise to burn

of the calories in one snickers bar.

There are many benefits of exercise. It will help us build more muscle

tissue which improves our insulin resistance and increases out

metabolism.

Exercise also improves our mood, and improves sleep quality and heart

function.

It is natural for us to move, just look at little children. In fact, it’s

unnatural for human beings to be sedentary.

What’s missing in our lives now is

what’s called incidental movement.

That is, the activity involved in going

about our daily lives. Before we had

cars, remotes and so many other

labour saving devices, people didn’t

have to go to the gym. We got a

good amount of activity by simply

taking care of everyday business.

 

 

           

 

Secret #5 Your subconscious beliefs and self-image are

THE MOST important factors in determining

your weight loss success.

This is the biggest secret of all and is generally completely overlooked

in most diets and weightloss programmes.

If you are still reading this report I am sure that you are familiar with this

yo-yo dieter’s nightmare scenario:

You decide that you need to lose some

weight.

You start out with great intentions to lose

that excess weight and feel good about

yourself?

Then, a few days or weeks into the “diet” you start to find yourself

sabotaging your diet.

It may begin by, you starting to feel a little restless, anxious

or uneasy;

or you begin by having just “a little treat” and then you eat

way more than you intended.

Now feeling bad about yourself you decide, what’s the point, “I am

doomed to always being “Fat and Frumpy”.

• blame yourself for “being lazy and undisciplined”

• “I’ve blown it now, so I may as well have another piece”.

 

 

           

 

But what if it’s more complicated than that?

Low self-esteem, perfectionism, anxiety, feeling overwhelmed, conflicting

and self-sabotaging belief systems are frequently overlooked as factors

that contribute to “emotional eating”.

If weight loss programs speak to these issues at all, the majority don’t

address them in enough depth to have a lasting effect.

Many programs simply tell you not to keep your comfort food in the house

or to go for a work if you feel a craving.

If you are prone to eating out of boredom or when you’re stressed, lonely

or sad, you know that the problem is much deeper than those simple

solutions.

Scientists now agree that, at best, that we are only 20% governed by our

conscious thinking brain. At least 80% of our motivations are

subconsciously driven.

Many scientists believe that as much as 95% of our actions perceptions

and reactions are the result of our subconscious mind.

Our subconscious beliefs are the number one trigger of

reoccurring weight gain.

 

 

           

 

Therein lies the missing link to Lasting Weightloss

Success

Our subconscious brain is that part of us

that’s responsible for our physical survival

and safety... and it will strive to keep us

safe at all times.

It is also the storehouse of our emotions,

from which we form our judgements.

If ever there is a conflict between our subconscious and conscious beliefs,

the subconscious will always win. (For more detailed information on how

our subconscious and conscious brains work “Our Three Brains”

http://integratedwellness.com.au/articles/three-brains/

Common subconscious beliefs relating to reoccurring weight gain

are:

• It’s not safe to be slim.

• It’s better for me to be invisible.

• I don’t deserve to have my needs meet.

• I am unlovable.

Therefore, if your subconscious belief, is that it’s safer to be overweight,

then you’ll find yourself sabotaging your diet and falling back into old

habits.

In my personal and clinical experience, no lasting change is ever achieved

without addressing inner beliefs and conflicts.

 

 

           

 

However, once your conscious and subconscious beliefs are

aligned, then change is fluid and easy.

To find inner peace and transform your body you need to identify

your real hunger.

If you’re seeking healthy sustainable weight loss, then it’s important to

understand what it is you’re truly “hungry for”!

Are you eating to avoid pain, loneliness, or is some part of you afraid to

be slim?

For long lasting weightloss

success it is crucial to uncover

any subconscious, self-sabotaging

beliefs that may be contributing to

your eating patterns and

preventing the maintenance of

healthy weight.

Only then can you look forward to ending your battle with emotional

eating.

Healthy sustainable loss of fat requires that emotional, dietary

and lifestyle changes be made together in an integrated manner.

If the underlying and driving factors of weight gain are not addressed, the

disappointing truth is that lasting weight loss and body composition

changes may not be attainable.

 

 

           

 

Secret #6 It is possible to transform your body by

Nurturing Yourself Slim.

Transform your relationship with yourself.

You do not have to battle with your weight all of

your life.

Nor do you have to remain on a diet endlessly.

It’s possible to learn how to nurture yourself slim.

To successfully lose weight and keep it off, you firstly have to take a good

look at how you came to be overweight--we cannot lose what we don’t

own.

It is my belief that first we have

1. to accept where we are,

2. to decide how we really want our life to look

3. then; take responsibility to make the changes necessary to achieve

what we desire.

And, here is the good news. You can do it!

Here’s how! Begin by taking some time to really honestly think about the

following points:

1. Truly understand any “advantages” that being overweight may hold

for you.

2. Decide what your big “why” is for wanting to shed the weight this

time.

 

 

           

 

3. Ask yourself the following question:

What is My compelling reason for wanting to attain the size and

shape I think that I really want to be. Hint, the answer will be

much deeper than wanting to look good in your swimsuit, though

that is an honourable reason.

4. Stop focusing on how your body looks; rather, think of all the

wonderful things your body does for you, enabling you to have this

experience called “life”.

5. Recognize that it’s hard to do something nice for someone when

you don’t like them. So begin to approve of yourself, even if you are

overweight, treat yourself as you would your own best friend. From

that place, you can begin to make the changes that will enable you

to begin to make peace with yourself and your relationship to food.

6. Now that you understand more about the role of healthy foods in

creating health, focus on creating vibrant health first, and the

weight loss will be a pleasant side effect.

7. Remember your goal is to feel vibrantly healthy, live a long, fun life

and maintain a healthy weight while doing so.

So if making all these changes seems a bit daunting, consider enlisting

the support and clarity that Wellbeing and a Weightloss Empowerment

Coach can provide for you.

“It’s hard to see the picture when you’re in the frame”.

With over 30 years of clinical experience, training uncovering and release

old emotional trauma, subconscious beliefs as well as training in Clinical

Nutrition and How to Balance your Hormones naturally, I am well placed

 

 

           

 

to I am here to support, guide, empower you, and to find out all the

causes of your weight issues.

To find out more about how I could help you contact

sonja@nurtureyourselfslim.com to schedule time for a complimentary 20

minute chat about your needs.

I conduct in person consultations, and phone or skype consultations are

also available.

The goal of a healthy slim self is within your

reach.

 

 

           

 

As an experienced Integrative Natural Health Practitioner, Women’s

Wellbeing Navigator and Weight Loss Success

Coach, I’m as frustrated by the faddish diets, slick

marketing and misinformation about food and

weight loss as you are.

And the fact so many weightloss myths are

promoted in today’s media is even worse.

I’m passionate about, and deeply committed to, helping everyone who is struggling, to feel the joy

and the improved self-esteem that comes from

finally making peace with themselves and successfully shedding unwanted

weight.

My background includes extensive training in many Wholistic (as in the

whole body) Modalities. These include clinical nutrition, Wellbeing Empowerment Mentoring and consulting, Overcoming Mind/body Stress,

as well as many varied Emotional release and mindset change techniques

designed to release hidden, subconscious limiting beliefs and to free

yourself from past emotional trauma. See qualifications for more

information.

I’m dedicated to guiding, inspiring, empowering and supporting for you, as you discover how you can finally make accept yourself, make peace

with your food, and keep that lost weight off in a way that results in,

increased Energy, vibrant health, balanced hormones and improved

emotional wellbeing. I want all women all women Vibrant Well Women!

If, after reading this report, you have any questions at all about the content or would like to explore how I might be able to assist you, please

contact me at sonja@nurtureyourselfslim.com