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6339 Paseo del LagoCarlsbad CA 92011

JayRobb.com / 1.877.JAY.ROBB

Jay RobbClinical Nutritionist

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Robb, Jay10 Weight-Loss SecretsThe Diet Experts Never Told You!Jay Robb

1. Fitness and Exercise. 2. Nutrition. 3. Diet—popular works.

Manufactured in the United States of America

© Copyright 2008, 2009, 2010, 2011 by Jay Robb

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means without the written

permission of the publisher.

Jay Robb Enterprises Inc.6339 Paseo del LagoCarlsbad CA 92011

Cover and Design:Jacob Dubizhansky

Senior Editor:Heather Gervasi

Contributing Editor:Naomi Laine

Jay Robb Photo:Greg Aiken

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Dedicated to everyone who wants to know how to lose weight and keep it off.

And a Very Special “Thank You”

—to the “Dubi Team,” Jacob Dubizhansky (graphic artist) and Naomi Laine (copywriter), for the energy you put forth to create this very special book. Jacob’s cover design skills and Naomi’s editing helped streamline the production process tremendously. Thank you!

—to our Editor/Senior National Account Executive, Heather Gervasi, for doing double duty to help me complete this book and for always going the extra mile to support God’s vision for this company.

—to our eCommerce Director, Drew Goldstein, for designing and managing our website and for assisting in the creation of our eBooks. All of your skills and talents are greatly appreciated.

—to the entire staff at Jay Robb Enterprises Inc. Many thanks to each member of the Jay-Team for offering your never-ending support to keep the office and warehouse running smoothly and efficiently. It is the combination of all of your god-given talents and time that has built, shaped, and made my books and this company a huge success.

—to the thousands of health food stores, gyms, nutrition and fitness centers, doctors’ offices, and clinics across the nation that carry our books and products. Your support is allowing us to reach and teach every man, woman, and child on this planet who desires to discover the health benefits of our nutriiton products and diet programs.

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The author does not claim to be a doctor or healer of any sort. This book is intended for educational purposes only and should not be used as a guide for diagnosis and/or treatment of any disease. If you have any health problems, it is advisable to seek the advice of a health care professional of your choice.

“We are what we repeatedly do. Excellence, therefore, is

not an act, but a habit.”—Aristotle

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Popular Works by Jay Robb ....................................

About the Author ....................................................

Introduction .............................................................

Secret #1: Cut Carbs Correctly ................................

Secret #2: Listen to Your Body ................................

Secret #3: Eat Ample Protein ...................................

Secret #4: Do Not Fear Fat ......................................

Secret #5: Sunbathe Daily ........................................

Secret #6: Supplement Your Diet Properly ..............

Secret #7: Exercise is a Poor Way to Burn Fat .........

Secret #8: Be Still, Be Slim ......................................

Secret #9: Track Your Progress Accurately ..............

Secret #10: Practice Making Healthy Decisions ......

In Closing .................................................................

Bibliography ..............................................................

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Table ofContents

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Wclinical nutritionist

popular works by

Jay Robb

For more information:JayRobb.com / 1.877.JAY.ROBB

The Shake Down DietLearn how to get slender with your blender and lose up to 10 pounds in 10 days!

The Fruit Flush 3-Day DetoxLose up to 9 pounds in 3 days!

Be Still—Be SlimThe peaceful way to lose weight and keep it off!

Be StillDiscover Jay Robb’s secret to true happiness!

High on LifeDiscover Jay Robb’s secret to success!

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Jay Robb is a clinical nutritionist with over three decades of experience as a professional in his field. He is the CEO of Jay Robb Enterprises Inc.—a Southern California corporation founded in 1988 and known for producing the best-tasting protein powders on the planet. Jay Robb products and books are sold in over 10,000 health food stores, grocery stores, doctors’ offices, nutrition centers, and gyms across the nation.

Jay Robb is the best-selling author of over a dozen health and fitness books—which include his renowned Fruit Flush 3-Day Detox, Be Still—Be Slim, and The Shake Down Diet. For over 20 years, he was a feature columnist for the magazine Natural Bodybuilding as well as a contributing writer for Men’s Exercise.

Jay Robb teaches sports nutrition in the San Diego area, has owned two fitness clubs, and was a personal trainer for over 10 years. He also holds a lifetime personal training certificate with the National Gym Association for his contributions in the creation of their personal training certification program.

Jay Robb loves surfing, meditating, spending time at the beach, writing, and working out at the gym. He has one son and lives in La Costa, California—on San Diego’s beautiful North County coastline. Jay is dedicated to teaching others how to be fit, healthy, and spiritually happy for a lifetime.

A aboutthe Author

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10 Weight-Loss Secrets

Connect with Jay

• Keep up with the latest Jay Robb news!

• Get exclusive health and fitness pointers!

• Get answers to your product questions!

• Share your success stories and favorite Jay Robb recipes!

Stay connected with JAY ROBB online through Facebook, Twitter, YouTube,

and his JayTalk eNewsletter

Visit JayRobb.comto stay connected.

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IntroductionIn my 27-plus years as a health and fitness professional, fitness club owner, personal trainer, and nutritional counselor, I have worked with thousands of individuals and have observed countless others. Unfortunately, only a mere handful of these fitness enthusiasts ever achieved success.

Imagine this! Of the thousands upon thousands of fitness enthusiasts I observed over the years, only 15 percent managed to persevere and stick with an exercise program. Within this group, approximately 80 percent of these individuals looked the same after two or more years of effort. Only 15 percent stuck with an exercise routine, while 80 percent of those individuals made little or no noticeable progress.

This book has the potential to change your life by helping you become one of the individuals who stick with their weight-loss and fitness programs. Have you ever wished that weight loss was easier for you? Do you feel like your exercise routine has you stuck in a rut? Do you lack motivation to change your life? If you answered yes to any of these questions, this book is for you.

In the next few pages, you will read ten of my best secrets for losing weight and keeping it off. You will discover how to find motivation for weight loss and learn how eating fat can actually help you lose weight. You will also find out which sources of protein can best help you keep slim and how sunbathing daily can help you gain muscle tone!

Practice makes perfect. By putting my ten weight-loss secrets into practice, you will gain the skills you need to get in your best shape now so that you will be healthy, happy, and fit for the rest of your life!

God bless you on your journey.

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I have compiled 10 secrets that I have discovered to be the keys to

weight-loss success. Applied to your life right now, these overlooked secrets can help you avoid frustration, end wasted

time in the gym, and help you get in the best shape of your life!

—Jay Robb

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W ith my roots in bodybuilding, I discovered long ago that the secret to burning fat consistently is to limit carbs. It is that easy, my friend. But there is a twist: I also discovered that a person’s activity level determines how much and how often he or she needs to eat carbohydrate-rich foods to replenish glycogen levels. In other words, an endurance athlete needs to consume a greater volume of foods rich in carbohydrates than does a sedentary person. This principle explains why an overweight, inactive person following the Atkins Diet does so well initially: inactivity makes the diet tolerable. Yet when an active athlete or a person who is a physical laborer tries to stick with an extremely low-carb diet, he or she usually fails miserably. The more active you are, the more carbohydrates you can safely consume. It is all based on your glycogen needs.

The secret to burning fat at will is to limit carbohydrate-rich foods. If you eat a meal that contains a moderate amount of carbohydrates, your body will stop burning fat for 3-4 hours and then immediately return to burning fat until you consume another meal or snack containing carbohydrates. If you try to burn fat all the time (24/7), you will eventually run out of glycogen, and your energy levels will drop dramatically. If you consume too many carbohydrates at each meal, you run the risk of overloading your glycogen levels (the average man or woman can only store 300 to 400 grams of carbohydrate as glycogen). When glycogen levels are full, all excess carbohydrates are quickly turned to fat and stored in your fat cells.

Secret #1Cut Carbs Correctly

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Secret #2Listen to

Your Body

One way to burn fat without depleting your glycogen levels is to make some of your meals low in carbohydrate and some high in carbohydrate.

To lose weight and keep it off for a lifetime, you must become aware of your body. The human body gives us many signals that we must carefully pay attention to. It clearly tells us when we are hungry and when we are full. It also clearly tells us what type of foods to select: carbohydrate, fat, and/or protein. But we must listen closely and pay attention. How many times have you eaten when you are not hungry or kept eating even after you are full? Do you find yourself eating unconsciously while sitting in front of the TV or while watching a movie? Unconscious eating and living can make you fat, so be aware of what you are eating and when you are eating it. You must also pay very close attention to the actual foods your body signals you to eat. If you pay attention, you will know when to eat fruit, vegetables, protein, fats, and whole grains and starches. Be still and listen. Pay attention to your appetite. Note the colors of foods, and see what you are attracted to. Note the smells of different foods and see how your body reacts to those scents. Notice what you are drawn to (and don’t say warm jelly donuts). Let your body be drawn

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“Fear always shows up when the mind is in charge.”

—Jay Robb

only to natural foods, not processed foods. Listen carefully to your body, and it will direct you to the natural foods you need to consume. It will tell you when to eat, when to stop eating, and when you are thirsty. It will also tell you when you are tired and when you should rest or sleep. The body is a living, breathing miracle. Listen to this miracle and you will easily reach and stay at your ideal weight.

A great way to be aware of your body is to “be still,” as I suggest in my book, Be Still—Be Slim. In this book, you will discover the secrets to breaking carbohydrate addictions, food addictions, and many other poor eating habits that stop you from losing weight effectively. For more information, visit www.jayrobb.com/cat_ebook_bestillbeslim.asp.

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Secret #3Eat Ample

Protein

Many people know protein is a big part of a healthy diet, but some are still in the dark as to the reason why. Protein is a critical part of every cell in your body. In fact, next to water, protein is the most plentiful substance in the human body. Your hair, nails, and muscles are mostly comprised of protein, which is also required to build up your tissues, organs, cartilage, skin, and blood.

You need to consume optimum amounts of protein for your body to function at its best. But your body isn’t able to store that protein, so you must consume ample amounts of protein each and every day. While there is no RDA for protein, as a clinical nutritionist I usually recommend a half gram of protein per pound of body weight for moderately active adults and one gram of protein per pound of body weight for active adults, bodybuilders, strength athletes, and physical laborers.

Protein improves digestion, contains necessary amino acids, and strengthens the immune system while building up your body. Increase your intake of protein with foods—such as chicken breasts, tuna, salmon, whey protein, egg white protein, eggs, egg whites, tofu, yogurt, and cottage cheese. Protein-rich foods also have beneficial effects beyond muscle repair and toning, such as improving your ability to concentrate and stay focused.

Do you suffer from:

• High cholesterol or an inability to concentrate? If so, get your protein in the form of fish—it’s high in Omega-3 fatty acids, which protect against high cholesterol and improve

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brain function. When purchasing or ordering, select “wild” fish rather than farmed fish (farmed fish are high in Omega-6, rather than Omega-3).

• A feeling of constant hunger? Try eating more proteins and healthy fats (avocados, nuts, olive oil, etc.), all of which help keep you satisfied and nutritionally fulfilled.

• Constipation? Increase your intake of proteins such as yogurt. Yogurt is replete with exogenous lactobacilli which assist the friendly bacteria in the colon, leading to stools that are more frequent and easier to pass.

• Dairy allergies? Eat more eggs, lean meats, and/or egg white protein to meet your daily protein needs.

WHY WHEY?

For years, bodybuilders and weightlifters have been using whey protein as an effective way to build muscle and burn fat, but that’s not all whey is good for. Research by the National Dairy Council indicates that whey protein improves cardiovascular health and strengthens the immune system. Whey has powerful antimicrobial and antiviral properties and can protect you from viruses. Studies show whey protein is even effective at fighting HIV.

Whey protein is a dairy-based protein derived from the cheese-making process by being strained through filters to separate it from the lactose. Whey is actually a superior protein. Compared to other proteins, it contains significantly more protein and far less fat and lactose (if any at all).

Whey has numerous health benefits and has been proven to help athletes build more muscle than any other type of protein. And building muscle is important to both males and

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females—the more lean muscle tissue you carry, the easier it is to stay lean. But don’t worry, ladies. It’s almost impossible for you to become overly muscular. Women generally do not produce enough testosterone to become muscular. Instead, they become toned, firm, and sexy.

Regular use of whey protein can help you:

• Build and repair body cells, muscles, and bones. If you work out, whey protein can help you build muscle and shed fat more efficiently, so you can look and feel your best.

• Lose weight, as many studies have indicated. Whey protein isolate (the exclusive protein used in Jay Robb Whey Protein) has ZERO fat, ZERO sugar, and makes you feel full, to help you shed pounds with ease.

• Get protein from a dairy source, even if you’re lactose intolerant. Whey protein isolate is the purest form of whey protein and can contain less than 0.1 gram of lactose per tablespoon. Research shows you should have no reaction to this amount of lactose!

• Add protein to your diet without straining your digestive system. Whey protein digests quickly and easily, providing you with all the essential amino acids.

• Feel calmer and more relaxed. Research indicates that whey may be able to reduce stress and depression by lowering cortisol and increasing levels of serotonin in the brain, making you feel happier—naturally!

• Be healthier. Whey protein increases bone density, guards against chronic illness, and fights breast cancer with double the efficiency of soy protein. It also slows the aging process so you feel strong and look younger.

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Secret #4

Do Not Fear Fat

Since the early 1980s, millions of Americans have become fat-phobic. Cholesterol commercials on TV tell us to avoid eating cholesterol and high-fat foods. But are fat and cholesterol really bad for us? I say no. You must eat healthy sources of fat in order to stay fit and lean. Without fat you would die. Fat is an essential part of the human diet. Do not fear natural, wholesome fats—instead, embrace them!

If you do not eat enough fat in your diet, you will run the risk of overeating carbohydrate-rich foods. Excess carbs can make you fat, period! By eating approximately 25-50% of your calories as healthy fats and oils, your body will naturally slow down the digestion of carbohydrate and thus cause sugar to enter your bloodstream more slowly. In turn, this will keep you satisfied longer after a meal and give you more stable energy. It will also cause you to release less insulin (the fat-storing hormone), which means you will be able to burn fat more frequently and more efficiently.

Your body needs both Omega-3 and Omega-6 fatty acids. These are essential and are found in fish, nuts, seeds, eggs, and some meats. Without these essential fatty acids, you would die.

Like fat, cholesterol is commonly feared in America, but cholesterol is also essential to good health. Your brain is very rich in cholesterol. Your skin contains cholesterol that converts to Vitamin D when it comes into contact with sunlight. Most of the cholesterol in your body is actually produced by your

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body from carbohydrate, not from fatty foods you consume. One-third or less of all internal cholesterol is there because of the foods you have consumed. The rest is created by your body because you need cholesterol. High cholesterol levels are often caused by stress combined with a high-carbohydrate diet, especially when the carbs are refined.

“If you have only one smile in you, give it to the people you love. Don’t be surly at home, then

go out in the streets and start grinning, saying ‘Good morning’

at total strangers.”—Maya Angelou

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Secret #5Sunbathe Daily

For years you’ve heard the pronouncements of doom: “The sun causes cancer and can kill you! Slather yourself in sunscreen to avoid the dangers of radiation and sun damage!” You may be surprised, but I’m here to tell you that sunlight is actually essential to your health. Exposing your unprotected skin to the sun on a regular basis is good for you!

Obviously, staying in the sun so long that your skin burns is unhealthy, but that is no reason to avoid direct sun-to-skin contact for appropriate periods of time. Sunlight is necessary to synthesize Vitamin D, which strengthens bones and muscles. In fact, sunlight is the primary source of Vitamin D for most Americans and Europeans, but many have been showing signs of Vitamin D deficiency as an increasing number of people avoid the sun and overuse sunscreen.

Benefit your health by exposing your skin to the sun gradually. Initially, naturally dark-skinned people may only need 30 minutes of sunlight. Naturally light-skinned people, however, initially may only need 10 to 15 minutes of unprotected sunlight each day to receive the minimum necessary benefits of sunlight. Your skin naturally darkens to protect against overexposure by slowly increasing skin pigmentation (tanning). Monitor yourself to make sure you don’t sunburn. As your skin darkens, you must begin to increase the amount of time you spend in the sun so that you receive the same health benefits. The darker your skin is, the more sun exposure you will need, and daily exposure is ideal.

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Daily controlled sunbathing can:

• Protect you from cancer. Regular exposure to the sun can protect you from cancer of the breast, colon, ovary, bladder, womb, stomach, and prostate. Even though many believe that the sun causes cancer, in appropriate doses, it can prevent cancer much more than it causes it. If you want to avoid many forms of cancer, sunbathe regularly.

• Prevent depression and enhance your mood. Going out into the sun increases your body’s production of serotonin, a hormone that affects your mood positively, making you feel relaxed and happy. Many individuals suffer from seasonal affective disorder (SAD), a weather-related depression that is often caused by lack of sunlight in winter. Controlled daily exposure to sunlight can lift your mood. Spend more time in the sunlight, and feel the relaxing effects. To avoid depression and lift your mood, try a regular dose of sunshine rather than turning to drugs!

• Lower your cholesterol levels. The ultraviolet light that comes primarily from sunlight has been shown to break down cholesterol significantly. Other fats that are related to heart disease can be reduced by exposure to UV light as well. Get your sun!

• Slow the aging process of your body. Sunlight is necessary for the synthesis of Vitamin D; interestingly, Vitamin D makes your DNA age more slowly. You can’t get a proper amount of Vitamin D in your diet easily, so exposing your bare skin to the warm sunlight is the only way to get the youth-preserving benefits of Vitamin D. Get young with the sun!

• Make your heart stronger and more efficient. In a study conducted at the Tulane School of Medicine, 20 individuals were exposed to ultraviolet light. Dr. Raymond Johnson found that cardiac output increased an average of 39 percent in 18 of

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the 20 people tested. Add sunlight to your training program!

TIP: For more on the health benefits of sunshine, check out my informative book, 25 Fitness Secrets the Exercise Authorities Never Told You!

6 Secret #6Supplement Your

Diet ProperlyContrary to what you may have seen advertised, there are no supplements that actually force your body to burn fat. Your body burns fat when dietary conditions allow it (for example, when you have limited your calorie and carbohydrate intake and/or when exercise conditions demand it—i.e. long periods of intense exercise). There are many great nutrients, however, that can assist your body in the process of burning fat.

Do not, I repeat, DO NOT take stimulants to help you lose weight! Since the herbal stimulant ephedra has been banned by the FDA, manufacturers have turned primarily to caffeine to enhance their energy products. In my opinion, these products are just legal “speed.” Caffeine can help you lose weight—but at a steep price. What goes up must come down. Caffeine is an addictive drug, and it is one of the most widely abused drugs in America. Don’t get hooked on this drug, or you may develop diabetes, experience hypoglycemia, burn out your adrenal glands, feel jittery, have trouble sleeping, and experience regular bouts of anxiety and depression.

Instead of taking stimulants to lose weight and gain energy, eat properly and take natural supplements that support good health. A healthy body is always full of energy. To keep your life and this diet simple and easy, I am only suggesting my three favorite nutritional products.

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JAY SUGGESTS THREE SUPPLEMENTS:

1. PROTEIN POWDER (See Weight-Loss Secret #3 for more on protein and protein powders.)

The use of a high-quality protein powder is critical for successful dieting. You may use a whey or egg white protein powder—both of which can help fill your daily protein needs. Choose a powder that does not contain added sugars, sweeteners, artificial sweeteners, acesulfame-K, sucralose, aspartame, artificial flavors, or artificial colors.

Suggested Use: Consume one to two servings daily to supplement your diet.

2. VITAMIN C (Ascorbic Acid)

Vitamin C can help you avoid heart disease, stroke, the common cold, viral infections, diabetes, and more.

Suggested Use: Take one to two 500-mg capsules Vitamin C three times daily or as directed by a health care professional.

About Vitamin C: Back in the days of pirates and seafaring explorers, sailors on long journeys were often afflicted with a disease called scurvy, which resulted in spongy, bleeding gums, tooth loss, and purple spots on the body. If left untreated, it could be fatal. Thousands of sailors died from this disease, which was caused by a deficiency of Vitamin C. Introducing limes into the diets of English sailors on long voyages gave them the nickname “limeys,” but it made the disease nearly disappear.

Vitamin C deficiencies can range from severe (fatal) to nearly unnoticeable. Today nearly everyone gets some Vitamin C in their diets. You may not be in danger of scurvy, but adding more Vitamin C to your diet can benefit you in a variety of ways.

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Adding More Vitamin C to Your Diet Can:

• Prevent cardiovascular disease. In a recent study, researchers found that Vitamins C and E can help prevent heart attacks and other cardiovascular diseases by regulating the supply of blood and oxygen to the heart. These vitamins can also reduce the free radicals that form inside the heart and mitigate blood clots so your heart functions normally.

• Reduce likelihood of stroke. The level of Vitamin C in your body may reduce your risk for stroke, according to a long-term study of over 20,000 UK residents. Researchers found, over a ten-year-period, that those with the highest concentration of Vitamin C at the beginning of the study ended up with a 42 percent lower risk of stroke even after adjusting for variable factors.

• Slow skin wrinkling. According to the American Journal of Clinical Nutrition, what you eat affects how quickly your skin ages. In recent studies on skin aging, researchers reported fewer wrinkles in people whose diets had plenty of Vitamin C-rich foods. A Vitamin C-deficient diet seems to be a risk factor for wrinkles and age-related skin dryness. Researchers say this makes sense: Vitamin C is an antioxidant that synthesizes collagen, a protein that can help keep your skin elastic.

• Strengthen your immune system. Noble Prize-winning scientist Linus Pauling was the first to give Vitamin C exposure as a wonderful way to strengthen your immune system. Vitamin C does this by neutralizing the free radicals that cause many illnesses and has consistently been used as an anti-inflammatory agent and immunity builder.

More on Vitamin C: To get more Vitamin C in your diet, eat more high-citrus fruits and vegetables, and take a Vitamin C supplement.

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3. DEEP SEA FISH OILS

Fish oil capsules are derived from the fat of cold-water fish and are rich in eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and Omega-3 (linolenic acid). All of these fatty acids have long carbon chains with multiple double bonds. Choose a product that contains a total of 420 milligrams EPA and 280 milligrams DHA. Fish oils can improve brain function as well as help prevent depression, joint disorders, and skin diseases—all without raising your blood pressure.

Suggested Use: Take 2-4 fish oil capsules two times daily at your main meals or as directed by a health care professional.

More On Deep Sea Fish Oils: When you think of fish oil, what comes to mind? If all you can imagine is the disgusting cod liver oil your mother used to make you take, think again. Fish oil doesn’t have to taste awful! Instead of buying cod liver oil, spend a little more for the natural, stable fish oil that is odorless and comes in capsule form. Stable fish oil also has more significant health benefits.

Omega-6 fatty acids (the “bad” fats contained in vegetable and saturated oils) really aren’t bad at all; however, they must be balanced with Omega-3 fatty acids, or your body becomes more prone to infection of all kinds. Most Americans eat far too much Omega-6 fatty acids and are deficient in Omega-3s. High levels of Omega-6 paired with low levels of Omega-3s can be associated with greater depressive symptoms and neuroticism, so it’s vital that you get enough Omega-3 to balance the Omega-6 in your diet.

The American Heart Association touts the benefits of Omega-3, recommending multiple servings of fish every week. However, an easier way to make sure you get enough Omega-3 fats is to simply take a fish oil supplement once a

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day. If you opt to eat fish more frequently, watch the amount of mercury you’re eating by checking the FDA’s table of mercury in fish.

Taking a fish oil supplement regularly can:

• Lessen pain and inflammation. Omega-3 fatty acids have a significant positive effect on your body’s inflammatory response and can help prevent and/or relieve painful conditions, such as arthritis.

• Protect against stroke and improve cardiovascular health. Studies highlighted by the American Heart Association clearly show that those with higher levels of Omega-3s in their diets have far lower rates of coronary heart disease than those who (like most people) consume diets heavy in Omega-6. A far lower incidence of strokes have also been observed in those with diets rich in Omega-3.

• Improve brain function and increase mental capacity. Children with low levels of Omega-3 have a lower mental capacity overall, especially in solving mathematical problems. Studies have shown that increasing Omega-3 intake increases intellectual capacity as early as two hours after intake.

• Lessen depression and/or psychosis. According to many studies, including one conducted by researchers at the United Kingdom’s University of Sheffield, Omega-3 fish oil supplements can alleviate symptoms of bipolar disorder, depression, and psychosis.

• Reduce symptoms of hyperactivity disorders, such as ADD and ADHD. A study by the UK’s Durham Education Authority showed Omega-3 can improve the brain power and concentration of hyperactive children. Information from the University of Adelaide suggests that Omega-3 fish oil may have a more significant long-term effect on ADD than medication.

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• Lower rates of heart, joint, and skin problems. Older Eskimos have an extremely low rate of heart disease and joint and skin afflictions. Studies show that this is almost certainly due to the significant amount of fish they consume, as fish rich in Omega-3 can prevent cardiac arrhythmias and buildup in the arteries. Receive the same heart-healthy benefits by adding fish oil supplements to your diet!

TIP: For all the positive benefits of Omega-3 fish oil, make pharmaceutical grade Deep Sea Fish Oil part of your daily routine!

Secret #7Exercise is a

Poor Way to Burn Fat

“Fat burning”: two words that can evoke images of a red-faced person drenched in sweat as he or she huffs and puffs through a fast-paced exercise routine at a local fitness club. In reality, exercise is a very poor way of burning fat and losing weight. Eating specific foods in a specific order is a far more efficient way to burn fat and melt away all your unwanted pounds.

Most Americans do not understand the basic principles that induce weight loss by using fat as an energy source. As a nation, we erroneously join gyms in hopes of getting slim. But exercising in a way that actually burns fat is very hard work, and only a small amount of fat is generally burned during each workout. Instead of trying to exercise fat away, it is much easier to simply begin eating in a manner that stops feeding your fat cells while forcing your body to burn fat frequently.

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Secret #8Be Still, Be Slim

The key to being slim for life is to dissolve the past, thus dissolving your addictive response to the past. The first time a person tries something new, that person is not an addict. But once the mind hangs onto this new experience and desires to repeat that same experience, the addiction pattern begins. Certain drugs offer such a potent first-time experience that they are extremely addictive after only one or two uses. Heroin, crack cocaine, and methamphetamine all fall into this extremely addictive category. In our society, sugar and sweets are two very powerful pleasure providers that over time can seem just as addictive as crack and heroin.

If you are now aware of your addictive personality, that is good news! Without the awareness, there is no possibility of change. With awareness, a demon can be faced and dissolved. And the key to dissolving a demon (and especially a demon that may be driving you to overeat and live life in the stressful lane) is to “be still.”

Meditation is a common word used to describe the practice of being still. But meditation has many concepts already attached to it, so in this book and in my practice I teach people to simply “be still.” To be still means to quiet the mind to the point where all thoughts cease. You can be still and be walking about. You can be still and be working. You can be still and be writing. The “be still” part means you must be still of thoughts that are of the past and/or future. In other words, you must stop dreaming and wake up to the reality of “now.”

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10 Weight-Loss Secrets

The mind is like your home. Your home contains all your stuff. If you buy or collect too much stuff, your home may become cluttered and difficult to live in. The mind is the same way, only it is filled with thoughts. The mind is restless. It can’t stop. It is like a shark in the ocean. A shark cannot stop swimming, even for a few minutes. It must keep moving or die. The mind is like a shark. It must keep moving or it, too, will die. And this creates the struggle of life. It is all in the mind. The mind is in charge.

The mind must be mastered because the mind moves from one thought to the next without stopping. God is between thoughts. God is realized in stillness, but the mind is blocking this realization because it thinks it must keep moving. If there are too many thoughts floating about, not only is God overlooked, but it also becomes difficult to mentally function. Just as it is hard to live in a home that is filled with too much furniture and stuff, if your mind is overfilled with thoughts, life can become a challenge.

A great way to start practicing the art of being still is to sit quietly for 15 minutes each day, as I suggest in my books, Be Still—Be Slim and Be Still.

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Secret #9Track Your

Progress Accurately

Most Americans on diets turn to their trusty bathroom scales to discover whether their new diets are working. While the scale can offer you positive feedback, it is far better to test your body fat levels and weigh yourself to get a more accurate picture. Some diets can cause you to lose weight, but that weight may be mostly muscle (especially when following very low-calorie diets) or water. Testing your body fat gives you an accurate picture of what is being lost. Your primary target is to lose fat, so regular body fat testing is the best method to use while dieting.

A variety of body fat testing devices are available on the market. If you do not wish to buy your own, you can also have your body fat tested at your local fitness club or health clinic.

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Secret #10Practice Making

Healthy Decisions

When you exercise your muscles, they become firm and strong. When you exercise your decision-making muscles, they also become firm and strong. To be healthy and fit, you must make healthy decisions. This requires that you practice making healthy decisions. When shopping for food, evaluate what you are buying and make healthy decisions. When facing a temptation (such as when someone offers you a donut), make a healthy decision by saying, “No, thank you.” When choosing between going to the local gym or going to the local bar, make the healthy decision to work out. Life is about choices, and healthy decisions allow us to make the right choices that can keep us slim for a lifetime. This requires practice. Practice saying, “No, thank you.” Exercise your right of refusal. Make good decisions in choosing who you spend time with. Stop being a pushover. Exercise your decision-making muscles, and it will be easy to stay slim for the rest of your life!

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You now know the 10 weight-loss secrets that can help you get in the best shape of your life. I truly wish I had known about these secrets when I began my fitness journey over four decades ago. God bless you on your journey!

In Closing

“Aim above morality. Be not simply good; be good for something.”

—Henry David Thoreau

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“One way to get thin is to reestablish a purpose in life.”

—Cyril Connolly

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“Information and Facts About the Benefits of Whey Protein,” Whey Protein Institute, http://www.wheyoflife.org/faq.cfm.

“The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress,” American Journal of Clinical Nutrition, June 2000. http://www.ncbi.nlm.nih.gov/pubmed/10837296?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVAbstractPlusDrugs1 [note: the proteins used in this study were enhanced with Tryptophan].

“Dietary Whey Protein Protects Against Azoxymethane-induced Colon Tumors in Male Rats,” Cancer Epidemiology Biomarkers & Prevention, May 2001, Vol. 10, 555-558. http://cebp.aacrjournals.org/cgi/content/full/10/5/555#SEC4.

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Natural Health Benefits, http://www.naturalhealthbenefits.com/health-and-sunlight.html.

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Asit Srivastava, “Vitamin C, E can help prevent cardio-vascular diseases, finds LU,” August 23, 2007. http://cities.expressindia.com/fullstory.php?newsid=252337.

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10 Weight-Loss Secrets

“High Vitamin C level linked to decreased stroke risk,” Reuters, with information from American Journal of Medicine, January 2008. http://www.reuters.com/article/healthNews/idUSCOL27365920080122.

Salynn Boyles, “Vitamin C may slow skin wrinkling,” WebMD Medical News, October 8, 2007. http://www.medicinenet.com/script/main/art.asp?articlekey=84411.

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“High [Omega]-6 and low [Omega]-3 fatty acids are associated with depressive symptoms and neuroticism,” Psychosomatic Medicine, November 8, 2007. http://www.vitasearch.com/get-clp-summary/36862.

“Fish and Omega-3 fatty acids,” American Heart Association, http://www.americanheart.org/presenter.jhtml?identifier=4632.

“Fish consumption, fish oil, Omega-3 fatty acids, and cardiovascular disease,” http://www.circ.ahajournals.org/cgi/content/full/106/21/2747.

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“Omega-3 polyunsaturated fatty acid levels in the diet and in red blood cell membranes of depressed patients,” Journal of Affective Disorders, March 1998. http://www.ncbi.nlm.nih.gov/pubmed/9543204?dopt=Abstract.

Fiona Macrae, “Fish oil ‘calms children better than Ritalin,’ Daily Mail, June 20, 2006. http://www.dailymail.co.uk/pages/live/articles/health/healthmain.html?in_article_id=391503&in_page_id=1774.

“Traditional Inuit diet cuts heart disease risk: Study.” CBC News. September 2001. http://www.cbc.ca/health/story/2001/09/21/inuit_diet010921.html.

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