Learn the 8 minute weight loss secret that gyms, trainers and doctors don't tell you.

2. In 8 minutes you’ll
learn why...
Most women who
exercise to
lose weight
generally
gain weight!
Sound
contradictory?
When you see the simple logic,
you’ll learn the secret to easier
and lasting weight control.

3. Let’s start with two
basic assumptions...
1. If you joined a gym or started exercising to
lose weight - it probably means that you’re
carrying some extra weight.
2. If you’re carrying some
extra weight – it means that
you have a lifestyle of
consuming more calories in
food AND drinks than your
body is burning up.
For the technically minded...
Your body burns up calories in a
number of ways: metabolism
(keeping you warm and keeping
bodily functions going), digestion,
planned exercise, and any physical
activity you get throughout your
day. You may be consuming the
same amount as you always have
but as you age your body is burning
less and you’re storing it as fat -
some of it around your waist.

4. Here’s an example...
Even though you’re careful with your
food and drink choices, it’s easy to
consume around 2,500 calories a day.
In a normal day you burn up around
1,500 calories.
This means each day you’re storing the
balance of 1,000 calories.
And assuming you aren’t eating or
drinking any extra on the weekends
that’s 7,000 surplus calories per week!
(Remember this number!)
Yes, we all know...
That we are meant to use ‘kilojoules’ not ‘calories’ but we
just want to make this easy to understand!
The figures above would vary depending on your weight,
age, fitness, body composition, and activity levels.

5. So you’ve been
exercising…
Let’s say you joined a gym or started
exercising from home to lose weight,
and you’re doing 30 minutes of
exercise regularly 3 times per week.
For each minute of exercise, you’re
burning about 6 calories. In 30 minutes
that’s 180 calories.
Do this three times per week...
That’s just 540 calories burned
per week.
For the technically minded...
An 80 kg woman exercising at a moderate pace burns around 6
calories a minute. (Source: 2009 Allan Borushek’s Pocket
Calorie, Fat and Carbohydrate Counter). That’s 180 cals (753 kj)
in 30 mins. Some gyms get this wrong and claim a woman can
burn up to 2,000 kj in 30 mins. That’s 15.9 cals per min! Either,
they don’t know their exercise science or choose to mislead.
There is a small and temporary post-exercise elevation in
metabolism, but nowhere near enough to get to 2,000 kj.

6. So where does that
leave you?
You were storing 7,000 calories per
week.
Deduct the 540 calories you burn
during your exercise each week.
You’re now storing 6,460 calories
per week. That’s 923 calories a day!
Even though you may be getting
fitter, you’re still putting on
weight... only at a slower rate!
Horrifying statistics
The average woman in Australia and New Zealand is
storing calories at a rate where she gains 1 - 3 grams of fat
every day!
That’s 365 to 1,095 grams per year (1/3 to 1 kg per year).
That’s 3.65 to 10.95 kilograms per decade.
How much did you weigh 10 years ago?

7. In frustration you say:
“I’ll just exercise
more until I lose
weight.”
Remember... walking or gym workouts
burn just 6 calories a minute.
So to burn up the excess 923 calories a
day you would have to exercise for 154
minutes each and every day – just to
stop gaining and stay at the same
weight.
Think about this!
It takes around 46 minutes of brisk walking to burn
up the calories in one 100 g muffin!

8. But you wanted
to lose weight!
1. You would have to burn up an
extra 500 calories a day.
2. This means an extra 83 minutes
exercise every day on top of the
150 minutes needed to stop
gaining weight.
3. That adds up to around 233
minutes a day, or nearly 4 hours
each and every day, 7 days a
week!
Who has time for that?

9. It’s no wonder that many women simply
give up saying
“Even though I’ve
been exercising I still
haven’t lost weight.”
Clearly, exercise alone is not enough.
• If you are currently exercising
- GREAT! Keep it up. You’ll
learn that this is one of the
vital ingredients to successful
and lasting weight loss.
• If you’re not exercising, now is
a good time for you to start.
If you’re not losing weight, you’ll
need to consider your diet as well.
Don’t forget…
Brushing your teeth and putting on your seat belt
are vital health habits. Regular exercise is another.

10. Don’t be tempted
by fast weight loss plans or fad
diets, both which set you up for
weight regain. Here’s why:
• Any weight loss faster than 1 kilo per
week* means that you will be losing too
much muscle along with the fat.
• As your muscles are your main calorie
burners, this means that your metabolic
rate (the rate at which you burn calories
even when sleeping) will decline.
It also means that you go from “fat and flabby”
to “thin and flabby”!
Fast weight loss and fad diets make it
even more difficult to sustain your
new weight without lifelong dieting.
* For the technically minded...
1 kilo per week may be OK for a 100 kg person as it’s 1% of
their body weight per week. For a 70 kg woman wanting to
lose weight, 1% would mean that she should not lose weight
any faster than .7 kg per week. Slower steady weight loss and
exercise help prevent weight regain and the yo-yo effect.

11. Just to clarify...
As you lose weight it’s normal to lose
some muscle tissue.
With the right strategies, including
exercise and a ‘consistent and healthy’
approach, you can limit this loss and
limit your chances of regaining weight.
The best way to monitor your progress
is with regular body composition
measurements.
These will provide information on your
changing body composition while you
are losing weight.
We’ll tell you how to get your body
composition measured later.
For the technically minded...
A body composition measurement will estimate how
much lean tissue (muscles and bones) and how much fat
is on your body. Ideally while you are losing weight you
want to maximise fat loss and minimise loss of lean tissue.

12. Why do people find it
so hard to lose weight?
Actually, a weight loss plan does work if
it’s structured, personalised, and
provides the right support. This will
avoid some common problems:
• Confusion
• Hunger
• Boredom
• Getting side tracked
• Not sticking to it
• Wanting instant results!
• Having to make one meal for
yourself and another for your family
• Not having the ‘know how’ to replace
your old habits with new.
So… people blow it!

13. Important!
It’s important for you to
understand the factors
causing weight gain which
are under your control:
1. What you eat, what you
drink and how much
2. How active you are and
what exercise you do
3. Your ability to make
lasting changes on your
own
Weight gain is ‘multi-factorial’.

14. This is why successful
weight loss requires a
‘multi-factorial’
approach.
Successful weight loss is like
trying to open a three-barrel
combination padlock.
You have to get all three factors
right at the same time.
This is why a ‘diet-only’ or
‘exercise-only’ approach simply
doesn’t work.
Like a three-barrel combination
padlock, having a plan that
combines all three factors at the
same time is the only way to lose
weight and keep it off.

15. To lose weight
you need a
combination plan that:
1. Tells you exactly which foods and
drinks to consume and how much
2. Gives you a structured regular
exercise program that tells you
what type of exercise to do and
how much
3. Provides you with accountability
and the right support to help you
make these changes and stick
with them
Not only will this help you lose
weight, it will help you keep it off.

16. You will have
invested around
8 minutes to read
this report.
Once you have a plan that integrates
your diet, your exercise, and your
support, then we suggest that you set
aside the same 8 minutes each day,
simply to plan your meals, exercise and
support sessions …in advance.
Planning for just 8 minutes a day sets
you up for lasting weight loss success.
As they say:
“People don’t plan to fail. They just fail to plan.”
But… what if you don’t
have a plan?

17. Together, we can customise
a combination plan
that works for you.
• We’ll give you some great insights in
a free individual weight loss
planning session.
• You’ll also be given a body
composition measurement.
• To organise this free session, call or
drop in to your nearest Healthy
Inspirations centre.
Australia New Zealand
Find your nearest centre at Find your nearest centre at
www.HealthyInspirations.com.au www.HealthyInspirations.co.nz

18. Thanks for taking the time to read
the 8-Minute Weight Loss Secret.
• Please feel free to share this report with your friends.
• You can see the successful weight loss stories of others
at www.HealthyInspirations.com.au/case-studies.
• If you’re interested in a free body composition and
weight loss planning session, please contact your nearest
Healthy Inspirations centre. Contact details are below.
Australia New Zealand
Find your nearest centre at Find your nearest centre at
www.HealthyInspirations.com.au www.HealthyInspirations.co.nz