THE WHOLE HEALTH PLAN Simple Natural Weight Loss in 2 steps

Trust NATURE  

Trust your natural biological signals, Eat when you FEEL hungry, whatever you crave (craving something salty might be your body's signal that your sodium levels are low) 

Question NURTURE 

NURTURE is the mis-information we are exposed to from friends, family, school , Google, advertisers, etc We call this O.P.S. (Other People's Suggestions, others who are usually selling something).

The 2-steps we call Whispers 

WHISPER 1)

 "Do I FEEL hungry?" 

NO? Don't eat. YES, I FEEL hungry: see Whisper 2 

WHISPER 2) "150/350 ". 

 Would I like a 150 or a 350? 

Weight loss becomes easy to maintain by changing our vocabulary.  Instead of calling what we eat "breakfast, lunch, dinner, snacks", we call everything either 150, 350 or unlimited. We enjoy up to four 150's plus up to four 350's daily. 

150's contain 120-240 calories 

350's contain 250-500 calories 

Unlimiteds include all hard candies, chewing gum. Lollipops, Smarties, pickles, olives, sugar, salt 

By calling half of a  breakfast sandwich we snacked on last night at 9:30, a '150' , we avoid  feelings of  guilt  that occur if we

 (1) eat after 5:00, or (2) eat a breakfast sandwich at night or (3) eat a whole sandwich when we were satisfied with half a sandwich.

 If we FEEL hungry after eating a 150 ( half  sandwich) 

we eat another 150 (the other half sandwich)

Simple? Yup,  keep on KISSS ing 

Each of us are born with a unique biological 3-N.H.H. 3 hours of each day we when we always FEEL hungry using words such as 'starving', out of control eating, grazing, munching, etc. These 3 hours occur daily,

Regardless of what time we awoke or the calories we consumed,  

For most of us our 3-NHH begins  sometime after 4:00PM

Throughout these 2-3 hours we continue FEELing hungry yet the many hours before & after these hours,  we do not FEEL hungry.

 This is the reason people all over the world consider breakfast: a cup of coffee or tea with a sweet pastry & eat an early dinner instead of lunch.

Yet. the typical American breakfast (eggs, toast or bagel with butter, bacon or ham, potatoes, etc ) contain over 1,500 calories. 

A few hours later, between 11:30 & 1:00, during our lunch break, we consume an additional 1,500 calories ( such as a lunch of soup & salad or sandwich & salad). Although we are usually not hungry, 3 hours after breakfast, we eat lunch because we worry if we don't eat during this time we'll be starving later.

We encourage Weigh-Less Members to sign a contract, identifying the 2 days they will always take their Awe-Walk .

 See chapter on exercise showing why The Awe-walk is so much better than any other exercise or gym.

Identifying 2,000 O.P.S. ( Other People's Suggestions) calories you usually consume will make it easier to avoid these calories. 

WEIGH LESS HEALTH CENTER offers Programs which include  bariatric medication to accelerate the weight you're losing on The Whole Health Plan. 

Weigh-Less Members average weight loss is 5 -10% in less than 8 weeks by adding the correct medication, taken  at the correct time daily and adjusting or changing Rx whenever weight loss is less 

than expected. Over 8 different bariatric medications available at office.

How do we prove your health will improve when you lose weight ? By comparing results of lab tests for cholesterol, diabetes risk,  liver functions, blood pressure plus comparing before & after answers on questionnaire,  rating conditions such as sleep chronic pain, energy, happiness & more.

When Atkins diet which was high protein high fat diet was popular there was a concern that everyone's cholesterol would increase however everyone who lost weight on the this diet showed improved results of their cholesterol level ( & diabetes risk) 

Compare this form of assessing health to how we  prove health food is healthy... They're actually is no test proving health food is healthy eating health food for 6 months will not produce weight loss so results usually stay the same of these lab tests.

Foods found in the frozen food section have lower sodium (salt) content than other Foods in the supermarket. Because Salt lowers freezing temperature, salt is removed from Frozen Foods to avoid  the defrosting process.

Did you know that fruits & vegetables have more nutritional value while they are in season, than any other time of the year? Fruits & vegetables in the frozen food section are quickly Frozen while they are in season, but fruits & vegetables in produce section may have been picked while in season OR they have been picked out of season (when they are not as nutritious).

Have you lost weight on a diet which required you eat or avoid carbs, ketos, grapefruits or cabbage soup? After you stopped eating 'only proteins' or cabbage soup, did  you find (re-gain) your lost weight? We believe if you want your lost weight to be sustainable, you must include your favorite options & choices of what you eat each day. Most supermarkets offer over100+ different meals, ice cream ,soups in the frozen food section, all less than 500 calories. We encourage you to try different foods each week (return those you did not enjoy) then add these to your "favorites list". 

The price of a frozen meal is often far less than the cost of purchasing ingredients needed to cook a ' home cooked ' meal from scratch.

Another  convenience of Frozen prepared meals is not having to wait long to eat when you are feeling hungry. 

I often snacked on 600 - 1,200 calories before dinner, while snacking on 4-8 spoonfuls of peanut butter (not realizing each spoonful contained 140+ calories) while preparing & cooking dinner. I always felt 'starving' during that time (7:00 PM is the start of my 3-N.H.H.). Now we eat 5 minutes after choosing what to eat.

When we cook from recipes we often have leftovers of foods required in the recipe. When enjoying frozen meals, leftovers are rare. No more guilt nor feeling badly about wasting food or throwing away leftovers or 'finishing everything on our plate' 

Now each family member can eat whatever we are in the mood to eat.  Frozen meals allow for each of us to eat what we are in the mood to eat, without having to cook 2 or 3 different dinners. When accurately adding calories found in recipes It becomes obvious most home-cooked meals usually contain over 500 calories per serving. 

Some frozen meals taste better when cooked in an air-fryer than in a microwave.Frozen Foods which are enjoyed when crispy (pizza, French fries, fish sticks) can be cooked in an air fryer as quickly as when cooked in microwave. For this reason, famous chefs are now producing new frozen meal options, adding 25+ additional choices, which cook quickly, at half the price of ingredients needed to home-cook these meals.

Most frozen meals cook in less than 5 minutes, allowing us to cook a another meal if we are still feeling hungry after eating our first meal ( or adding any other snacks found in our freezer,  such as ice cream or soup)

Purchase new meals weekly. Pick up a couple new frozen foods, if you find they're not as tasty as you expected, don't eat it. Instead cook a different meal & return the box containing the meal you did not enjoy. Stop eating foods you do not enjoy 

Have fun with 150's & 350's... Invite family to "Pizza Night" or "Lasagna Night". Compare different frozen pizzas or lasagnas to find those you each find tastiest . Cook 4-5 different pizzas, one for each family member. Each of you enjoy a couple bites, than move the pizza to the person on your right. Each of you score (from 1-5) how tasty you found the pizza. Now that we are eating only what we like ( instead of finishing it because we were taught 'not to waste food') we can each have different menus of our favorite foods).