Congratulations!
Thank you so much for your purchase and WELCOME to the 4 weeks to Freedom Programme!
You have taken a great step in claiming back your freedom from feeling unhappy about your weight. In four weeks’ time you are going to be so glad that you started today.
Please watch this welcome video which will tell you all about what to expect over the next four weeks.
You will also find some information about low carb eating and why it is so beneficial for long-term weight loss and weight management. At the bottom of this page you will see your food resources for the first week of the programme.
If you have any questions about the programme, please don’t hesitate to get in touch with me!
The programme officially starts on the 1st of November. You will receive an email with your week two food plan, meal plan and recipe guide on the 6th of November, so you have a couple of days to prepare before week two, which starts on the 8th of November.
You will see the link below for our private Facebook Group – please join the group as this is where you can interact with me and get answers to any questions. I will also be doing live videos on this page regularly to help keep you motivated and inspired.
I look forward to connecting with you on Facebook and seeing your progress!
Onwards and Downwards!
What next?
- Read the information below about the foundations of low carb eating
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Download your resources for week one: Programme Guidebook, food plan, meal plan/recipe guide and the action checklist
How are you going to do it?
LOW CARB
Low-carb eating is the foundation food plan of this programme. Whatever you’re prepared to do to lose weight, you have to do for life if you want to keep weight off. Low carb is, in my opinion, the best way of eating to do this. That’s why I’ve done it for 23 years, and been able to keep off my 30kgs.
It's delicious, it's easy and it works. Simple as that!
There’s lots of scientific data proving that low carb works really well for fat loss. At the most simple level, it comes down to energy.
Excess body fat is a source of stored energy. Energy your body is saving to use in case of a crisis/food shortage/famine. The human body loves having extra energy stores because it’s vital for survival.
However, due to our excessive consumption of high-energy foods, many people now have the problem of too much stored energy, in the form of fat.
If you want your body to use this stored fat for energy, you need to stop consuming high energy foods.
Which food group is highest in quick energy? Carbohydrates.
Of course, all carbohydrates are not equal. A bag of potato chips is very different from a real potato. However, a potato still has lots of energy your body will happily use for fuel so it doesn’t have to use the precious stored fat.
If you reduce your carb and calorie intake, your body will use stored fat for energy.
In the Low Carb Eating Guide guide you will see lists of suitable proteins, fats and vegetables you will use to create your meals.You will also find low carb options that work well as substitutes for common carbohydrate foods.
FOUNDATIONS FOR SUCCESS
Create your food plan every day
Sit down in the evening or morning and write your food plan for the day.
Structure = Freedom!
eat when you are hungry
This is something I want you to keep being mindful of during this programme. The more you can challenge your hunger muscle, the better your results will be.
Water
Drink at least two litres of water per day, three if you are exercising. Adequate hydration is essential for energy and helps your body flush out the fat you burn.
Sleep
Sleep is very important. Aim for at least 7 hours per night. Your body needs energy to burn fat! Go to bed by 10pm to maximise your fat burning potential.
Put yourself first!
Take control and smash your goals!
eating: best practice
- Eat only when hungry
- Eat dinner as early as you can. Ideally, leave at least four hours between dinner and bed
- Leave at least 4 hours between meals as often as possible
- Write everything down in your food diary. What you measure, you can manage
- Eat slowly! You should take 20 minutes to eat a meal. This allows for optimal digestion
- Choose fresh food as often as possible. Minimise your consumption of processed meats
- Keep alcohol to an absolute minimum. It's not about the extra calories, it's about your liver. If your liver is busy detoxifying alcohol it won't have as much energy to burn fat
- Have one treat meal per week if you need it. The only rule is that it has to be absolutely delicious and worth it!
