Welcome To The Best Place To Learn To Lose Weight

Type in your information if you haven't done that yet. When you click the blue box, a new window will open up.  Go to your inbox and click the link in the 'Welcome' email to get started.

You'll get free messages that will show you how to easily get rid of body fat. Permanently.

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For now, just keep eating what you already eat (unless your daily menu is made up entirely of ice cream, beer, fast food, fried chicken, bacon, donuts and two desserts -- come on, be reasonable).

Over time, you'll get easy ways to cut down gradually on 'bad' foods and habits and enjoy 'better' ones.

Your tastes will gently change as you grow healthier, and your new, slimmer body will encourage you to continue to lose weight and inches.

Some of the weight-loss secrets you're about to learn won't be found elsewhere, but when you check them out with your doctor or health professional, they'll agree with them.

The best part is, all these things are easy to do.  And you'll get them all at no charge.

You're about to learn easy, simple methods that will:

    raise your metabolism, (this is really important)
    improve your digestion (and you'll feel better, too)
    gradually move you away from 'bad' foods (remember GIGO -- garbage in / garbage out)
    make you lose all your excess weight permanently (it must be permanent to mean anything)
    improve your health and your family's health   (your children will learn from your example)

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The natural body processes that caused you to gain extra weight and body fat are
the same things you'll use to lose it.

Don't worry about losing too much weight.
This plan will take you to your ideal weight and keep you there.

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There's a good reason no one else will pass successful, free weight-loss techniques on to you.

There's a LOT of money to be made by hiding the truth from you.
The weight-loss industry needs us to be fat.

The folks who write diet books, run weight-loss programs and sell special foods
all have one thing in common . . .

They need you to lose a few pounds, gain them back (and more), and come back again for what they're selling.

Everything they have works for a little while, then whammo !!  
The weight comes right back.  And more.  Sound familiar?

They can't make money by getting you permanently thin and losing a good repeat customer.

Weight loss costs Americans about $100 each year for every man, woman and child in the country, totaling about $30 Billion a year.  That's a lot of money.

Face it.  If a corporate CEO chose a product that would let you lose weight (and no longer be their customer) his board of directors would fire him the next day.

The salespeople who help you lose weight know you won't be able to keep it off very long by using their system.  You'll be back.

Does anybody lose weight with those programs?  Sure. 
About 5% of the people who try anything succeed, and those folks look great in the commercials.

The rest of us are left on the outside looking in.

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When you discuss these techniques with a doctor or health professional,
and I recommend you do , I'm convinced they'll tell you it's a good plan.

A phone call or an email to your doctor is usually free, but you'll still get the benefit of a quick answer.

A health professional that you know and trust, agreeing with and encouraging this plan, will make you even more likely to follow it faithfully.

If you have diabetes, arthritis or other medical condition, as always, talk it over with your doctors or specialists.

Never do anything that hurts or makes you uncomfortable or you'll give up and quit, and you know it.  No sense in that.

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What you'll learn here is not going to be another lame "eat low-fat foods that taste like cardboard" routine, either.  For example, my wife has flat-out forbidden any foods made by Healthy Choice in our home and I don't blame her one bit.

Many low-fat foods are wrong for you, and you've probably heard that before.  Many just replace the fat with sugar, gooey gummy additives, or High-Fructose Corn Syrup (HFCS is particularly nasty for your body and your weight, but it's a very popular food additive).

Compare labels, and you'll usually see that "low-fat" means "a little less fat (and a lot less flavor)."  Instead, we'll work on portion size with fatty foods you really like.  In other words, eat regular sour cream, but spoon out half as much.  You'll enjoy the flavor while eating less fat and calories than you'd have from eating more of the low-fat version, and you won't feel so deprived.

Everyone's body actually NEEDS some fat each day, but there are "good" fats and "bad" fats.
I'll explain it all later in an email.

There are exceptions, too.  For example, substituting butter with "I Can't Believe It's Not Butter" in the pump-spray bottle is a great way to get 'real' butter flavor with zero calories and zero fat.  It has zero food value and is completely fake, but nothing's perfect.
The other versions of ICBINB are loaded with fat -- avoid them.

Other than ICBINB, I'll always encourage you to find 'real' food.

By the way, Orville Redenbacher has a popcorn that's 99% fat-free called Smart Pop that goes great with ICBINB spray for quick snacks or in place of dessert.

Now you know how to eat tasty, fat-free, buttered popcorn anywhere there's a microwave.

I'll tell you much more about easy food choices (that will help you a lot) in your email tips.

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Will all of these methods work for everyone?  Yes, and no.

Yes, because they work.

No, because some people just can't replace some of their old habits.
They may need something stronger than this plan, and I'll give you help there, too .

But practicing any of these techniques will make you weigh less.
The more you do, the faster you'll slim down and stay that way.

Will you weigh less tomorrow?

No.  That's just not reasonable.  Nor is it healthy.

Next week?  Probably.  The week after?  A little less.
But you'll be on the right track to lose it all.

You didn't put on all that extra weight in one day, or one week, or even one year.
It's taken your whole life (so far) to get to this point.

Your goal is to lose an average of one to two pounds each week.
A 16 oz. bottle of water weighs one pound.
Your weight will fluctuate -- up two pounds, down three, flat for a while, repeat.
That's perfectly normal, so don't give up.

Just drinking a glass of water will make you gain a pound, and peeing will make you lose a pound.

Don't turn into a scale-watcher.

Instead, your clothes will be your ruler, not your scale.
When a piece of clothing gets too big, give it away or sell it on eBay.  It will never fit you again.
Your weight is going to come off forever.

By doing these easy things from now on, you will continue to lose weight -- and keep it off --
for the rest of your life.

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Some folks demand immediate results.  Face it, that's the American way.

If you get on a plan to "lose 30 pounds in 30 days" you'll find shortly afterward that you

"gain 40 pounds in 60 days"

Been there?  Done that?  Tired of it yet?

That's not a way to lose weight, that's a way to move $$$ from your pocket into somebody else's pocket.  It always looks appealing, but it never works.

"They" never wanted or expected it to work for you long-term.
"They" need you to stay overweight, then come back for more.
Again, and again, and again.  They like that merry-go-round.

Had enough of that noise?

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Will these changes in your habits happen overnight?

The only way I know to become a different person overnight is to have a near-death experience.
No thanks.

You'll make safe, gentle, gradual changes and they'll become your new habits over time.

I'm here to make sure you enjoy the changes, or you won't keep doing them.  You can do this .

* * * * * * * * * *

This free course is broken into small. easy pieces.

The first few tips are given to you below.

After this, each one will be delivered to your email inbox on Monday, Wednesday, and Friday each week to give you time to absorb each technique or idea and give you emotional support as you progress.  This "every other day" approach works well for nearly everyone.

Read each message when it arrives.  Then . . .

Write a short note for yourself on a piece of folded printer paper and keep it with you so you can
read it, remember each message, and strengthen it.

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You'll find some of these messages to be counter-intuitive.
Some won't make sense.
Some will seem unimportant.

Don't be fooled ! ! !

These techniques work.  And I'll always explain to you why each one works.

Read each tip with an open mind and make a sincere effort to try it.  They're all easy to do.

If there's something you just can't bring yourself to do -- for whatever reason -- don't lose faith!
Do what you can.  Every little bit helps.

Just go on to the next message.

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Tip #1 is . . .

What you eat today doesn't matter.  What you eat every day is what matters.

Let's say you sat down tomorrow with a big box of chocolates.  (I like the Whitman's Sampler.)

And you start eating one, then another, and before you know it, you've emptied the box.

You'll beat yourself up for weeks over it.  Maybe months.
(I've had more than my fair share of whole boxes of chocolates.)


Instead, what if you ate one piece every day for a month ?

Would that be better, or worse ???


Come up with your own honest answer and scroll down.


















Actually, eating one piece every day would be worse.

Why it works:

There are two reasons.

First, if you eat the entire box in one sitting, your body can't possibly absorb it all.

Second, it may make your stomach feel a little queasy and you won't want to do that again for a while.
You might even swear off chocolate altogether.

But if you ate one piece every day for a month, your body would get the chance to absorb every last bit of it.  You'd enjoy it, you'd look forward to it every day from then on, and you could develop the habit of having one piece of candy each day, every day, perhaps for the rest of your life.
That would be bad, and you might hate yourself for that, too.  So . . .


What you eat today doesn't matter.  What you eat every day is what matters.


This idea works when you're eating good foods, too.

If you eat a big salad with vinegar and olive oil at lunchtime tomorrow, you may feel that you've done something noteworthy to help you lose weight and improve your health.

You'll feel good about yourself.

I'm sad to be the one to tell you that eating a big salad tomorrow won't make any difference.

It's just one salad.

But if you eat a salad every day for a month, you'll be much more likely to do that from now on.
(If you think salads taste yucky, you've been getting crummy salads.
I'll give you more detail in an email so you can get salads that actually taste good .)

Also, eating that salad will fill you up a bit, so you'll be a little less likely to go looking for dessert.
If you can skip the dessert every day for a month AND feel good about it, well, you can see where this is going.

If you choose to indulge in a terrific dessert sometime, go right ahead.  You just can't do it every day .

What you eat every day is what matters, good or bad.  Don't beat yourself up if you slip.  Just turn it into a slip, and not a fall.  Likewise, don't get all excited because you ate a salad.
After you've eaten 100 salads (and/or skipped 100 desserts), then you can get excited.

Develop good lifelong habits.  You can do this.  I'll show you how.  Just keep reading and doing.

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That was your first weight-loss tip.

Write it down on a piece of paper you keep with you and look at it each time you get the chance.

Are you coachable?

This is an easy thing to do, but if you don't do it, you're already getting off on the wrong foot.
Go to your printer, pull out the paper tray and grab a sheet of paper.
Fold it so it will fit in your pocket or purse.

These techniques are not difficult. 
But you have to DO them, not just READ them.

So, write down on a piece of paper that you'll always have with you,
"What I eat today doesn't matter, what I eat every day is what matters."  

Just writing it with your hand strengthens the idea in your mind (and the connections in your brain),
so typing it up and printing it just isn't as good.

* * * * * * * * * *

Does this mean you can eat whatever you want today?  No.
This is not a license to go out for lunch and wolf down three chili-dogs, a giant pop and large fries.
Use your common sense.

But if you do that (someday) you'll know not to beat yourself up for it, nor be tempted to give up and go back to your old ways.

If you slip, just let it go and pick up where you left off.  I mean it; just let it go.
Beating yourself up will make you crave some comfort in bad foods.  Don't do it.

Here's another way to look at it.  If your car gets a small dent, you don't take it to the junkyard, right?
You may (or may not) get the dent fixed, but you won't throw in the towel and junk the whole car.
You'll just get back in and drive to where you were going.  And you'll be more careful next time.

Be kind to yourself.  You're on the right track now, and things will get better and better.

* * * * * * * * * *

Method #2 will be useful at your very next meal or snack.  This one is easy.
It's something valuable you can do at every meal, with every bite, for the rest of your life.
It's completely painless and effortless, but you'll have to do it until it becomes your new habit.

This one trick alone will make a huge difference in your weight-loss effort.

You're not going to believe how simple this is.

Here it is.




Small bites.

That's it.  Small bites.  (Did you write that down?)

How small?  Smaller than you eat now.  Smaller.

For now, just eat the same foods you always eat, and in the same quantities.
But every bite you take will be smaller from now on.

You'll soon discover that taking small bites fills you up before you finish your meal,
so you'll actually eat less .
If you feel full but still have food on your plate, just push away from the table.  You're all done.



How fast will this tip work to make you lose weight?

Well, how small can you make those bites?  The smaller, the better.

Why it works:

When someone says, "She eats like a bird" they're describing someone who eats tiny bites
(and is thin as a rail).

This is your very first step in actually losing weight, and it's the most important one of all. 

A big bite of food:
   doesn't get chewed very much and gets swallowed nearly whole
   doesn't get mixed well with saliva
   needs far fewer bites for a meal, so you finish eating very quickly
   lets you eat more food before your blood sugar (glucose) rises

All of those are very, very bad

Not getting chewed very much means your food gets swallowed in 'chunks' -- your digestive system can't work with chunks of food .  It needs your food liquefied to digest it correctly.

Doesn't get mixed well with enough saliva so saliva's critical chemistry doesn't get mixed into your food.  Saliva is mostly water, but the rest is made of enzymes that begin digesting the food right in your mouth .  Those important enzymes are destroyed by the acid in your stomach, so you only get one chance to do it right -- saliva has to do its work while it's in your mouth.  You must get this part right.  Mixing lots of saliva into each bite of food is critical.

Taking fewer bites and finishing quickly makes you eat much more food.  Why?

Because your body takes about 20 to 30 minutes to break down the very first bites of food,
use that to raise your blood sugar level, and signal your brain that you're full.
By putting less food in your tummy in the critical 20-30 minute window, you'll eat less but still feel full .

(Yep, that's right.  A tiny spot in your brain tells you when you're hungry and when you're full, not your stomach.  A hospital patient being fed intravenously can have an empty stomach for months, but never feel hungry.  The level of glucose sugar in your blood is what makes you feel hungry or full.)

* * * * * * * * * *

The next secret for today is the simplest of all, and this one's really important, too.

Chew.

Then chew some more.

How much?  Chew each bite until it literally melts in your mouth.  Literally.
You'll be pleasantly surprised the first time you do this.

Remember, your digestive system needs food that's liquefied.
If you can still feel bits of food in your mouth, it's not ready yet.  Chew it some more.
You don't have to "count" how much you chew it, you just need to feel it in your mouth.

You'll find that food melts in your mouth.  It's really a very pleasant sensation.  Enjoy it!

Right now, that may sound stupid, or time-consuming, or boring, or whatever.
Doesn't matter.
You want to lose all that excess weight, right?  This is how you do it.

Eating a meal is not a pie-eating contest (with you as the only contestant).

This is your body, your health, your future and your happiness that's at stake.

You might complain . . .

"But I don't have time for all that !"
  Do what you can, when you can.  Nothing's perfect.
  The more you do it, the easier it gets and the more weight you'll lose.

"But doing that makes me enjoy my meal longer and longer !"
  Uhh, how is that a problem?  Hurt me!

"But chewing food until it melts in my mouth makes it taste better than ever !
  AND I find flavors I never knew were there !"
  If you enjoy eating food, you'll enjoy it even more from now on.  And you'll lose weight doing it.

"But some part of me wants to stuff food in my mouth and suck it down in a flash !"
 That may have been fine when you were 9 years old and Mom told you to finish your dinner before you
 could go back outside and play with your friends, but it taught you a really bad habit.
 Or maybe you learned that swallowing funky green beans nearly whole made them more tolerable.

Dan Akroyd and the Saturday Night Live crew made a long-running joke out of this with their famous "Coneheads" routines.  Weird aliens from outer space who inhaled food by the bucket load ("let us consume mass quantities") was funny.

For the rest of us, it's not funny.  It's tragic.  It's killing us one forkful at a time.

Just relax, take a deep breath or two, calm down, and eat normally.  Small bites.  Chew.

Eating is not a chore; it's a luxury.  Enjoy it.

You're not 9 years old.  You're not a Conehead.  You're all through stuffing funky green beans.

You're a rational adult, losing excess weight while enjoying food more than you ever imagined possible .

* * * * * * * * * *

This next tip is about exercise.  I'll bet $100 you've never gotten exercise advice quite like this.

(But if you're already involved in an exercise program, just keep doing what you're doing.)

If you don't exercise regularly  . . .  you're going to like this plan.


Do NOT join a health club or a weight gym.
Do NOT begin a strenuous exercise routine, or buy a treadmill or stair-stepper.
Do NOT go out and buy exercise equipment, Tae-Bo, P90X, BowFlex, or anything else.
Do NOT sign up for karate classes, dance classes, or pilates classes.


You don't need any of that stuff.  If you wish to explore them once you slim down, we'll talk then.

If you were going to do any of that stuff, you would have done it already.
You may have already tried some of them and quit.

Do any of that stuff now and you're just going to injure yourself.
If you're seriously overweight, the extra impact on your joints will trash them, you'll ache all over,
you'll wish you'd never started, and then you'll quit (in that order).

That's not a workable plan.  That's a recipe for disaster, especially to your hips, knees and feet.

And, that is NOT how your body changes.  Your body changes VERY GRADUALLY, over time.
Your weight loss -- and your exercise plan -- must also be VERY GRADUAL over time.

The very first thing you have to do is stretch.
Always stretch smoothly and GENTLY -- never 'bounce' to get more action.
Always deliberately relax a muscle after you stretch it.

You'll get an email soon that will explain all the details on stretching.

Gym rats will tell you (if they're smart) that they ALWAYS stretch BEFORE and AFTER any exercise.

So, if you drive to work, tomorrow park just a little farther from the door than you did yesterday.
The next day, one space farther.  And so on (unless it's raining! Keep an umbrella at your desk).

If you don't drive, take a walk.  Today, walk 100 paces (50 out, 50 back).  Tomorrow, go 110.
The next day, 120.  Don't rush it.  Next day, 130.  Then 140.  Keep it up.

If you don't like counting, just add one more house/building each day to your routine.
Research shows that walking outdoors is more valuable, health-wise, than mall-walking.
If you don't have comfortable walking shoes, get some.
If you overdo it, back off a bit.  Everybody has limits, and we're all different.  Use your head.

If you have problems with your feet or joints, find something else to do.  Swimming is good, too.

When you wake up tomorrow morning, stretch one muscle while you're still lying in bed.
Any muscle; your choice.  The next day, stretch two.  Next day, three.  And so on.

While you're sitting in a chair, do a leg lift.  (No, not 100 leg lifts.  Do one leg lift.  I'm serious.
Don't worry, you'll feel the burn.)  The next day, do two.  Next day, do three.
In three months, you'll be up to 90 a day.
If you get hurt somehow, or ache somewhere, use your common sense and slow down.

You get the idea.  Do NOT rush it.  This is a lifelong marathon, not a two-day sprint.
If you rush it, you'll just hurt yourself and quit.
You can't make up for years of inactivity in an afternoon.  You're developing habits .

Want some examples?

There's an old story about a farmer who carried a full-grown cow around on his back all day.
A stranger saw this, and knowing that no one can possibly carry a cow, stopped him and asked how he could manage such a feat.
The sturdy farmer replied, "I started the day she was born, and I've been doing it ever since."

There's an old child's riddle, "How do you eat an elephant?"
The answer is, "One bite at a time."

The most important thing about exercise is to do a modest amount every day.
Just a LITTLE bit more than you did yesterday.  NEVER overdo it.
You should NEVER exercise so hard that you cannot hold an ordinary conversation
(that is, be out of breath).  Lack of oxygen burns blood sugar, not body fat.

You're not training for the Olympics.  You're not trying to build giant muscles.
This is not a contest.  You're not a million-dollar-a-game football player.

You are going to lose weight gradually, exercise just a little more each day, and get healthier over time.

You're going to build muscle TONE. Building muscle tone makes them stronger at rest.

Building muscle tone is one of the big secrets to raising your metabolism, vital for any weight-loss effort.

(The other secret to high metabolism is NEVER being hungry -- I'll tell you about that next
and then even more in an upcoming email message.)

Muscle tone makes you burn more calories every day, no matter what you're doing.
Even when you're sleeping or just sitting at your desk, your body will burn more calories and fat
than you do now.

Some folks like to swim, since body fat makes us more buoyant in water (fat floats, muscle sinks). Swimming doesn't put stressful impact on your joints, and gently works many muscles all at once. Swimming is an excellent exercise.  Start with a short distance, then add 1 minute each visit. Work your way up to 30 minutes in 30 visits.  Keep track with your folded piece of paper.  Don't rush it.

Many people like water aerobics.  (No, you don't have to keep up with the rest of a class or an instructor.  You don't even need a class.  Just get in and move around in the water.)
You'll sit on a long swim noodle or wear a water-skier's belt, upright in at least enough water so your feet don't touch bottom, and do a cross-country ski pattern (or almost anything that gets you moving around).  You don't even need to get your face or hair wet.
Start out slowly, then gradually spend longer in the water over time. 

Water provides gentle resistance to your movement and burns extra calories as it absorbs your body heat.  Don't pay for any membership until you check out the pool -- some are too cold (heat is expensive), some too warm (older folks need them warmer).  Chatting with a friend makes the time go by faster. Music does, too. If you wish, get a used iPod (~ $25) and a matching waterproof case and cheap headphones on eBay and you can listen to music or recorded books. You can download free music at beemp3.com -- legal if you "sample and then delete" the songs. Try DJ "remix" versions of popular dance tunes to keep you moving, as they're usually much longer than the orginals. You can check out recorded books on CD at the library and rip them to your iPod.  Again, delete them when you return the originals to remain legal for copyright.

* * * * * * * * * *

The last secret for today is about hunger.

You must NEVER be hungry.  Never.  Hunger is your worst enemy of all.

Any time you're hungry, even for a little while, your body goes into a starvation mode to
** PROTECT ** you by slowing down your metabolism.
It's what kept our caveman ancestors alive (and many poor people worldwide today) rather than letting them starve to death when food was scarce.

Get hungry a few times in a row and your metabolism slows to a crawl.
This is why starvation diets cause so much weight gain.  Your body is smart enough to survive.

Worse yet, that lowered metabolism makes you burn fewer calories for a long, long time afterward.

Worst of all, it makes you absorb every calorie and store it as fat when you finally get something to eat, and for many, many meals after that.

If you get hungry, do whatever you have to do to kill your hunger. Eat an apple. Carrots. Raisins. An orange (you did remember to bring along an orange, right?).  Celery sticks.  Milk.  Peanut butter crackers.  A candy bar.

What??? Peanut butter crackers??? A candy bar???

Listen. Even a candy bar is better than being hungry.
But remember; small bites (I mean TINY slivers), and chew, chew, chew.
If you take 10 minutes to eat one-fourth of a Snickers bar, it's not going to make you gain weight.
(Tomorrow, remember to pack some raisins or nuts.)
If it takes you a week to finish a candy bar, and it kills your hunger each day at 3:00, that's bargain.
You must NEVER be hungry.

And, you'll be quite amazed how much better that candy bar tastes!
You used to suck them down in three or four bites in under 30 seconds.
From now on, you'll take the time to actually enjoy it. Try it.

* * * * * * * * * *

So, there you have it.

Your first tips to losing all your excess weight, permanently, and getting healthier at the same time.


  1. Write down what you learn to make it 'stick' and to refresh your memory later.

  2. What matters most are your habits, the things you do every day.

  3. Small bites. How small? The smaller, the better. Smaller.

  4. Chew food until it melts in your mouth.

  5. Modest, daily exercise. Start out and progress very slowly. Build muscle TONE.

  6. NEVER be hungry. Not even for a little while.  Never.

* * * * * * * * * *

The rest of the tips and secrets will be in your email inbox, so fill in the boxes below if you haven't done that yet. Include your first name and each message will greet you personally.

Keep an eye on your inbox. You're on track to receive messages that will encourage you and help you grow healthy and thin.

Your quest to lose weight and inches has already begun. Make your changes gentle and smooth so you don't feel deprived and you'll do them from now on, for the rest of your life.