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A Spray Mist Crave Controller Is Diet Defense… It  has been all over
the runways this season… models are spraying what seemed to be
mouth spray to cleanse and refresh the breath was really
homeopathic and helps you reduce
hunger cravings!!! Everyone
was spraying into their mouths this rapid-released formula that is
used to reduce hunger cravings quickly.
As a model before a show I can tell you that you really can’t eat…
not before a show, it  can quickly change your body. So the no eat
policy reigns strong.. but what to do if you are just craving??? Pills
are sometimes to obvious and people can take note, so spray a
little spray and no one is the wiser….
This product I chose because….Each spray delivers a highly
concentrated dose of supplements to help control cravings and
suppress your appetite. Unlike pills  sprays use micro-size
droplets directly into the mouth to start working quickly and yes it
is fresh tasting….Crave Control starts to work in minutes without
making you jittery or nervous. It’s safe, effective, convenient, and
easy to use… really easy to use.
You can just stick it in your bag or jacket pocket and when you
start to Crave and need Control you just spray it!!
As always …..I will always tell everyone…..The healthy way to lose
weight is to exercise, choose healthy foods, control food portions
and drink 6−8 glasses of water a day. Limit the number of calories
you eat every day and/or increase your daily physical activity….
added supplements are a benefit to these lifestyles.
Crave Controller is your Diet Defense is not habit-forming, and has
no side effects.
You should always consult your doctor before you take any dietary
supplement if you are being treated for a medical condition.
read more… click here.

Caffeine Supplements
Today’s urban warriors are much the same. Ginseng, caffeine and Eastern medicine are still being utilized.
Now as it was then, you are no where without the basics namely sleep, smart eating and exercise. First aim for at the
minimum 6hours of sleep a night, for some a brief nap may lead to greater alertness and productivity.
Pack in energy-promoting foods. The definition of energy is calories so make them count. Veggies provide fiber, vitamins
and nutrients. Nutrition bars are a great source as well …
Caffeine is America’s most popular drug some 85% of Americans drink coffee or some type of caffeinated product.
Americans usually are not the healthiest of the planets people there are better choices to make.  South Central America
they use a product called Yerba Mate and
Guarana. West Africa the caffeine choice is kola nut and leaf.
Caffeine works by stimulating the nervous system to speed up the heart rate, raise blood pressure and rev up the
metabolism (helping the body lose weight.) It also heightens alertness and concentration…

The facts about “Carb” depleting You cannot completely delete “carbs” from your life. You need them to keep energy and
focused. Their are many diets and products on the market today that can confuse anyone. Even someone who actually
knows!

Buy yourself all the tools you need to attain your goals.
With any lifestyle it takes investment. The good thing about this change in lifestyle is that you save money on food and
spend your money on a lifetime of self satisfaction.
Pick out a great measuring tape maybe an electric one and body fat counter. Always have an accurate Scale buy a diet
book that has foods in it that you like. I
I sell a lot of my favorite thinspo products
(click here) few sites are dedicated to the aspects of calorie restricting
lifestyles now I have a section for
Cellulite,
Fasting Products and my own line of Hydroxy ….. ya know only the  best quick weight loss products and stuff!
Check out my sample pack of products that all work together….
click here..

HYDROX PRODUCTS AND WHY THEY WORK:
These super diet pills make weight come off fast. They create a thermogenasis effect in the body causing it to burn fat
faster by using the bodies heat. This also causes the body to remove excess water from the body. Most of these products
I have tried and lost weight but not as much as I had heard I could… so I investigated the situation and found the right
mixture of all of the extracts and have started my own product line.
To find out more please
click here.

BODY CLEANSES
Body cleansers work because they clean the body of the toxins it is holding. If the body is holding to many toxins it does
not lose weight rapidly or work efficiently. I am sure you have heard about all the new teas and cleansers.
They do work.
You need to find one that works for your needs.

Become a Prothinspo Member… get the products and the support with emails and visualization techniques… click here..
MORE TIPS TO HOW THIN PEOPLE STAY THIN,
CLICK HERE.
Answers to your diet supplement questions. Okay, if you are dieting and find yourself binging or purging .. try the
Prothinspo
hoodia pop sample and see if it works for you. If you are dieting and every once in awhile you find yourself
craving something use
Prothinspo crave control to prevent those moments. If you wake up with coffee and feel full until
mid afernoon and then go crazy.. try
Prothinspo super slim shots.
The #1 weight loss product in the world is Prothinspo Hydroxy it is the strongest weight loss supplement. If you are
someone who eats right and works out but doesn’t seem to move the scale use Prothinspo
BS or BSP.
If you have cellulite and belly fat that will just not go away from diet and exercise than the Prothinspo Chadebugre is best
for you. The great thing about the products is that they can be alternated and used together. Always start by doing a colon
cleanse first for maximum weight loss.
click here.
If you have questions please contact me for further help… Click here.

The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer
medical advice. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before
starting a weight loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you
should start very slowly and consult your doctor if you experience any discomfort, distress or any other symptoms. If you
feel any discomfort or pain when you exercise, do not continue. The tools and information on the this site are not intended
for women who are pregnant or breast-feeding, or for any person under the age of 18.
© 1993  to date 2013 to date profitspo, thinsporation, profitspo.com, thinsporation.com Prothinspo LLC, Pro-Thinspo LLC.
com, Prothinspo.com and Prothinsposhop.com  All rights reserved.
“PROTHINSPO” is a trademark of Prothinspo Incorporated. All rights reserved.
All content on this website should be considered for entertainment purposes.

ONLY ON PRO-THINSPO DOES THIS PRODUCT COME WITH DIET,
EXERCISE, DIET JOURNAL, MEASURING TAPE, MEASURING CHART AND  
FAT BURNING FOOD LIST AND EMAIL BOOKS AND MORE TO KEEP YOU
MOTIVATED AND ON TRACK TO KEEP YOU FOCUSED AND CLOSER TO
REACHING YOUR GOALS EVERYDAY!!

Hi-Potency Hoodia Liquid
tastes great
500MG Per Serving—NOT Bitter or Watered-Down Like the Others
INSIDE THE USA AND CANADA
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OUTSIDE THE USA
PLEASE USE BUY NOW BUTTON
BELOW

LOOKING TO LOSE WEIGHT 84% FASTER? THIS WORKS AND WORKS
FAST GET YOURS TODAY AND WATCH THE POUNDS ND FAT MELT
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Hoodobia® Hi-Potency Hoodia Liquid
is rated the # 1 diet product in the world for one simple reason…
Highest Ratings
Hoodobia®Hi-Potency Hoodia Liquid is a new, exciting and powerful nutritional supplement that suppresses your appetite like
no other product.
It solves your weight problem at its source simply by stopping your craving for food—and it does it with remarkable speed!
Hoodobia® Hi-Potency Hoodia Liquid is rated #1 by users everywhere because:
It does not depend on your ability to digest hoodia

It’s the fastest, most effective weight loss supplement available

It represents the actual chemistry of the plant more closely than any other

Plus, it contains no caffeine, ephedra or synthetic agents. Nor does it produce jittery or shaky feelings. Hoodoba®  Hi-Potency
Hoodia Liquid will not affect sleep, so it is perfect for curbing those difficult late afternoon and nighttime cravings.

Highest Potency
Aside from being the chosen modality and method of use for most herbalists and specialists, liquid hoodia is preferred for its
unequalled potency. By doubling the strength from 250MG/ML to 500MG/ML of hoodia per serving, Hoodoba® P Hi-Potency
Hoodia Liquid takes it up another notch, allowing you to achieve optimal effectiveness for maximum weight loss results.

Longest Lasting
With this product, there is no skimping or “less is more” hogwash story. Quite simply, Hoodoba® Potent Hoodia® Hi-Potency
Hoodia Liquid pure lab tested South African Hoodia liquid gives you double the strength and therefore double the length of
effectiveness!

Speed and Absorption
Liquid preparations are not only easier to absorb and digest, they also allow for speed and versatility. Hoodoba® Potent
Hoodia®  Liquid takes just 5-10 minutes to tell the neurons in the brain to start firing the “feel full” signals necessary to
reduce your appetite.

Easy to Use
A few tiny drops of hoodia liquid is all you need. Simply place a few drops of the great tasting liquid beneath the tongue and
hold it there for 30-60 seconds. Then, follow with a large glass of water. It may also be taken in a glass of water, sugar-free
juice or apple sauce, or in a smoothie. However, when taken sublingually (held beneath the tongue), nothing beats Hoodoba®  
Hi-Potency Hoodia Liquid.

100% Alcohol Free
Not only is Hoodoba® Hi-Potency Hoodia Liquid pure lab tested South African Hoodia liquid, it is also 100% natural and 100%
alcohol free, unlike other inferior brands.

Pleasant Taste
The liquid preparation has an advantage in that the taste actually contributes to and amplifies the appetite suppression effect
of the herb. The therapeutic aspect of the plant is further enhanced when used sublingually (under the tongue).

More for your Money
It’s not often that a weight loss product gets this kind of attention, but the results speak for themselves. Hoodoba® Hi-Potency
Hoodia Liquid gives you more hoodia for the money. And it can’t be beat when it comes to speed, potency, volume and
effectiveness. What more could you ask for?
Hoodobia® Potent Hoodia® Hi-Potency Hoodia Liquid is made from 100% pure, fresh, premium South African hoodia stock –
NO Fillers, NO Extenders, NO Bulking Agents, and No Alcohol
.
SEE BEFORE AND AFTER PHOTOS AND READ TESTIMONIALS
CLICK HERE.

BUY YOURS TODAY
USE THE BUY NOW
BUTTONS BELOW…
PAYPAL AND ALL
CREDIT CARDS AND
CHECKS ACCEPTED
GET YOURS TODAY TO DO WITH
THE 90 DAY CHALLENGE AND
WEIGHT WILL MELT OFF!!
Bio Slim GIVES YOU A SLIM BODY!!
Important Information
Indications
Take 2 of the all natural diet pills after dinner.

Directions
is not recommended to take more than 3

Bio 3 Slimcaps Weight Control Capsules: All Natural Diet Pills
Weight loss dietary supplement with weight loss herbs
Product Description: Bio3 Weight Control Capsules are all natural
diet pills containing a variety of herb supplements and weight loss
herbs from plants with a high content of active ingredients.
Our all natural diet pills for an herbal cleanse have a
90 percent content of Ispaghula or psyllium husk fiber.

Health Benefits of All Natural Diet Pills and How All Natural Diet Pills
Work: Bio3 Weight Control Capsules are a weight loss dietary
supplement with weight loss herbs. Our all natural diet pills
containing psyllium husk fiber provide an herbal cleanse, altogether
removing harmful fats and toxins from the body.
This weight loss dietary supplement also has a laxative action that
provides natural remedies for constipation.
How to Consume All Natural Diet Pills: During the first week of
consumption, take 2 of the all natural diet pills after dinner. It is not
recommended to take more than 3 of the all natural diet pills per day.
Always take the all natural diet pills after a meal (lunch or dinner) and
drink a full glass of water. Consuming this herbal nutrition
supplement is not recommended for children under 12-years-old,
pregnant women, or people with intestinal disorders.
Packaging of All Natural Diet Pills: Bio3 Weight Control Capsules are
available in single boxes… Each box of Weight Control Capsules
contains 80 all natural diet pills of 500 milligrams each
.

People ask me everyday what was the strongest product that I have taken to lose weight the fastest. I took
Prothinspo’s Hydroxylim/ Diet Slim…I chose this product because of two studies…. The first studied showed
a more rapid and effective weight loss than other diet products.This study set out to determine the efficacy
of a calcium/potassium salt of 60% HCA extract from Garcinia cambogia alone and in combination with niacin-
bound chromium and a standardized Gymnema Sylvestre Extract on weight-loss parameters in human
volunteers. I know blah blah, but  In a double-blind fashion,
60 moderately obese individuals were
randomly assigned to three groups.
Group 1 received just calcium/potassium salt of 60% HCA extract from Garcinia cambogia.
Group 2 received the Garcinia cambogia extract, chromium polynicotinate, and Gymnema sylvestre extract.
Group 3 received a placebo. All subjects received a 2000 kcal/day diet, participated in supervised walking
five times per week, and took their assigned test supplements 3 times daily, 30 to 60 minutes before meals.
Test measurements were then performed throughout the study, evaluating changes in bodyweight, body
mass index (BMI), appetite, blood lipids, and markers of fat oxidation.
After 8 weeks,
Group 1 lost an average of 10 pounds, Group 2 lost 12.54 pounds, and the placebo group
lost 3.53 pounds. At 8 weeks, both Group 1 and 2 were found to have lost significantly more weight than
the placebo group. A reduction in appetite was also demonstrated in both Group 1 and 2. In addition, both
Group 1 and 2 showed a significant increase in indicators of fat breakdown. It was concluded that
supplementation with the combination of (-)– hydroxycitric acid (HCA-SX), niacin-bound chromium, and
Gymnema Sylvestre Extract can help people with weight management.
 Very Cool Huh? So there is more…
The next study was an 8 week study….In this 8-week, randomized, double-blind, placebo-controlled human
trial, 30 moderately obese subjects were divided into three groups. Group 1 received just the
calcium/potassium salt of 60% HCA extract from Garcinia cambogia. Group 2 received Garcinia cambogia
extract, chromium polynicotinate, and Gymnema sylvestre extract. Group 3 received a placebo. All subjects
were placed on a 2000 kcal/day diet; ingested the assigned test supplements 3 times daily, 30 to 60 minutes
prior to meals; and participated in supervised walking five times per week. At the end of 8 weeks, Group 1
lost, on average, 12.1 pounds. Group 2 lost, on average, 14.99 pounds. Group 3 lost, on average, 3.06
pounds. At the end of the study period, weight-loss values in both Group 1 and Group 2 were significantly
greater than in the placebo group. Moreover, the placebo group showed a slight increase in food
consumption, while the HCA groups both showed a significant reduction in appetite compared to placebo.
Based on the results from this study, it was concluded that the unique HCA extract used in this trial, either
alone or in combination with Gymnema Sylvestre Extract and niacin-bound chromium, is effective in
helping control appetite, increase fat oxidation, and promote weight loss.
Aftter reading both of the studies and actually using this product
I am proud to sell it on my site…

Please try this product for yourself if you are looking to lose weight 65% faster, click here.

PLEASE SHARE USE BUTTON
BELOW.

Every person has unique genetic traits. Every piece of advice you
receive regarding weight loss must be applied against your
knowledge of your own constitution, metabolism, and genetic
makeup.

The study of somatyping classifies body types into 3 main groups –
ectomorph, endomorph, and mesomorph (the suffix morph comes
from Greek morphos, and means form, shape, or structure). Of
course, it is rare to find a person whose body type falls completely
into one of these groups. Most of us share a mix of these genetic
traits.

The Mesomorph
The mesomorph is the person we all love to hate – and are secretly
jealous of. They have the following characteristics:

– Naturally muscular
– Naturally lean
– Broad shoulders
– Lose fat easily
– Gain muscle and strength easily
– Efficient and fast-burning metabolism

These people are generally gifted bodybuilders and athletes. If you
found your way to this web site, the chances are you are not
predominantly mesomorph.

The Endomorph
This body type stores fat very easily, and finds it hard to lose the
fat. An endomorph often has a sluggish metabolism, and must be
particularly careful with their diet. Here are some common
characteristics of the endomorph body type:

– Tend to be naturally overweight
– Gain fat easily
– Find it difficult to lose the fat
– Larger around the waist
– Possibly sensitive to carbohydrates (particularly processed and
refined carbs)
– Slow metabolism
– Body shape is more rounded or pear shaped
– Often has reasonable strength levels

If you are predominantly endomorphic – you will probably find that
diet alone (i.e. diet without exercise) will not be enough to bring
down your weight levels. Because you have a slow metabolic rate,
it must be boosted with aerobic exercise and weight training.

You will probably need to be careful with carbohydrate
consumption (and we are not saying here that carbs are the
“enemy”). The traditional American Heart Association
recommendations may not be the best thing, as they are typically
high in carbohydrates. A balanced lower carb diet such as the Zone
diet or South Beach Diet may be best. See our editors Top 5 diet
plans for weight loss.

Although it seems like the hardest thing to do – good aerobic
exercise in the morning will be very helpful. Unfortunately it seems
like a cruel genetic “roll of the dice”, that means endomorphs must
work so much harder to keep the fat off.

The Ectomorph
Ectomorphs are naturally lean and thin. They seem to eat all sorts
of unhealthy foods, and yet stay slim. However endomorphs are
also low in muscular strength, and find it difficult to gain muscle.
Here are the common characteristics on an ectomorph:

– Fast metabolism
– Naturally thin or wiry
– Find it hard to gain weight
– Naturally lower in strength levels
– Often high energy levels, and tend to be overactive.

Ectomorphs can get fat! Fat Loss for the Ectomorph is a different
undertaking to other body types. Read this post at Diet-Blog.

Can you change your body type?
This is a difficult question. Most body types are genetic traits – they
are the way we were born, and genes don’t change. However many
other things do change with age – such as metabolism and
hormonal activity. Many people often find that as they get older
they can tend to get more “endomorphic” in nature. It gets harder
to lose fat (particularly around the stomach or waist), and eating
unhealthy foods seems to pack the weight on more easily than it
did when younger.

As a general rule, metabolism slows down as we get older (the
“middle age spread”). Unfortunately most of us slow down our
activity levels too – which can in turn worsen our metabolism even
more. This can be rectified by maintaining cardio and weight
training right into old age.

Body Shape
Most women generally fall into a single body shape classification – the Apple
shape, or the Pear shape. These body shapes have significant implications for
both health and weight loss.

However recent research has shown that a woman’s figure can be classified in
a number of different ways.

Hourglass
Bust and hips are basically the same circumference – though the bust can be
up to 1″ larger than the hips. The waist is then 9″ or more smaller than the bust.

Spoon
Where the hips are 2″ or more larger than the bust. The waist is less than 9.25″
smaller than the bust.

Rectangle
Where the bust and hips are basically the same circumference. The waist is
less than 9″ smaller than the bust.

Triangle
The bust is 3.6″ larger than the hips and the waist is less than 9″ smaller than
the bust.

What about Apples or Pears?
Apple and pear classifications are useful in determining body fat distribution. It
is generally thought that there are more health risks for the apple shape. This
can be determined by measuring your waist to hip ratio. A ratio of 0.8 or above
indicates that you are an apple shape. A ratio of under 0.8 means you are a
pear shape.

Apples
The apple shaped woman carries most her body fat in the abdominal region.
She will generally have narrow hips, larger breasts, and a relatively large waist.
Apple-shaped women have more fat surrounding their internal organs (visceral
fat).

This kind of fat presents many more risks than subcutaneous fat; it decreases
insulin sensitivity, raises blood pressure, and decreases levels of ‘good’ (HDL)
cholesterol. These are all key indicators of heart disease risk and diabetes risk.

The higher the waist to hip ratio, the higher the risk.

Pears
The pear-shaped woman carries most of her body fat around the hips, thighs,
and buttocks. She will generally have a smaller upper body (smaller breasts)
and a heavier lower body.

The risks for the overweight pear-shaped woman are quite different to the
apple shape. A pear-shaped woman will typically be more susceptible to
cellulite and varicose veins – and to eating disorders. However the
pear-shaped woman does not carry the same kind of health problems that the
apple shape does.

Due to popular culture’s obsession with rail-thin women, there is considerable
pressure on women to be a certain shape. However even when a pear-shaped
woman loses weight – she is still a pear shape. This unrealistic pressure can
lead many (often young women) down the path to disordered eating and body
image problems.

Weight Loss for Apples and Pears
There are some who believe that a specific dietary regimen will help each body
shape.:

Apples
Lower carbohydrate diet (avoiding processed and ‘white’ carbs).
Pears
Lower fat diet (avoiding full fat foods; cheeses, butter).

Layer by Layer
Many people compare subcutaneous fat to the layers of an onion. Rather than
disappearing from a particular place, it comes off layer by layer from the whole
body.

Moreover, the way fat is shed is different from person to person. It tends to go
from the most recent place it appeared. If your tummy started gaining first – this
will be the very last place for the fat to disappear from.

This is why, for example, a man may complain of getting too thin in the face –
and yet still have a small ‘spare tire’ around his waist. Or a woman may complain
of a smaller bust, and yet the hips may have barely moved in inch.
READ MORE BELOW…

Excess skin is also an issue after excessive body fat loss. Unfortunately this skin won’t
just disappear, so many who have lost 100’s of pounds may have to resort to surgery. A
tummy tuck can be expensive, therefore those that have a lot of weight to lose should
start saving from the beginning of the fat loss journey.

Complications of Cellulites
This is further compounded by cellulite. With cellulite tissue, fatty acids are contained
in a net of fibrous connective tissue. As fat loss occurs the net becomes compressed –
making it difficult for the blood supply to readily remove the fat from these stubborn
areas.
GET RID OF CELLULITE, CLICK HERE TO READ MORE.

Targeting Certain Areas
There are variations between men and women, and with the use of exercise.

■Obese men tend to lose more visceral (internal) fat while obese women lose more
subcutaneous fat.
■Exercise seems to result in more subcutaneous fat loss. Diet alone results in more
visceral fat loss (and less surface fat loss) (reference). This explains how you can lose
weight – but not necessarily have any radical change in appearance.
Spot Reduction Is Not Workable
There is very little you can do to influence specific subcutaneous fat distribution.
Exercise should always be a part of any fat loss program – but vigorously exercising a
specific body part will not have any influence on local fat in that area.

This myth has been debunked again and again. Neither will high-repetition (e.g. 20-30
reps) weight training lead to greater fat loss. In fact the loss of intensity may ultimately
result in less fat loss than lower-reps with heavier weights. Higher reps are good for
muscular endurance.

Everybody is Different
It can be very frustrating but everybody is different. Stay committed to your training
and nutrition – and don’t be dissuaded by the commercials and images that show
perfectly proportioned clones.

Understand how your body works, and set achievable goals accordingly.

Types of Fat
We have adipose tissue all over the body. This tissue is made of adipocytes (fat cells)
whose sole job is to store energy in the form of fat. Body fat distribution differs from
person to person. There are generally two types of fat storage:

■visceral (surrounding organs)
■subcutaneous (beneath the skin – about 80% of all body fat)
When it comes to losing fat – it often does not go according to plan. Despite many
claims of spot reduction (i.e. “lose belly fat first”) – it rarely happens this way.

Basic Areas
■Women – generally around the buttocks and thighs (gluteofemoral): “pear-shaped”.
■Men – generally around the abdomen: “apple-shaped”.
Note that these are the predominant patterns – but both ‘apple’ and ‘pear’ shaped
distribution can be found in either gender.
Specific Areas

Knee Fat often builds up on the inside region of the knees in women.
Upper Arm Also common in women, fat build up can occur in the middle to upper area
of the upper arm – typically covering the triceps area.
Abdomen Fat buildup around the navel area is common in both men and women. It is
also one of the few fat deposits that are also found in slim women.
Inner Thigh Fat storage between the thighs is common in women – but also occurs with
men. It is more noticeable in women due to the width of the pelvis that in turn
influences the position of the thigh (femur).
Outer Thigh  Sometimes called “Riding Breeches” – this area is the most likely place for
the pitted or ‘quilted’ appearance of cellulite. This fat concentration also blends with
fat tissue on the inner thigh and the buttocks.  
Buttocks Without fat here – sitting would be quite uncomfortable. Fat is held in place by
the gluteal fold. If significant fat is lost from the buttock, then only appropriate training
can prevent the buttock from sagging down against the thigh.  
Lower Back  This fat concentration often merges with the buttock area.
Chest Breast tissue comprises the mammary gland (one’s ‘endowment’) surrounded by
fat. Men also have atrophied glands and fat in this area. Both sexes gain fat in this
area. In men this can sometimes be mistaken for the condition of gynecomastia – a
condition that includes not only fat build up, but growth in gland tissue.

Gender and Ethnic Variation
There is considerable research showing that fat distribution varies between gender
and ethnic groups. For example men have an overall less body fat percentage than
woman and Asian adults are more prone to visceral and central obesity than
Europeans. Mediterranean women are prone to fat gain in the outer thighs.

Losing It
It is possible to influence fat loss (whether it is visceral or subcutaneous) – however
spot reduction is all but impossible.

How to beat them.

1. “I Hate Exercise”
Health authorities recommend a minimum of 30 minutes exercise per day. Many people
plan exercise but then fail to commit to it.

Try introducing more ‘incidental’ activity into your day. Take the stairs, walk instead of
taking the car. Try wearing a pedometer to see how active you really are.

2. “I Don’t Have Time to Eat Healthy”
Do you have the time to be sick? Taking time out to look after your body is time well
spent. This includes always making adequate time for breakfast.

3. “I Cannot Live Without Chocolate / Ice Cream”
When you think of certain foods as ‘bad’ – whenever you eat those foods you will feel
guilty. If you can eat those foods in a positive environment – then you will have a better
chance at choosing a small portion size.

Also consider swapping the food for something with a similar flavor – but less calorie-
dense

4. “I Don’t / Can’t Cook”
Most supermarkets offer many pre-made foods – frozen meals, prepared salads and
pastas. Learn to understand food labels. You do not have to be a chef to cook healthy
food.

5. “I Don’t Have the Support of Family & Friends”
Sometimes you may need to tell people what you are trying to achieve. This is
important in social situations where food is on the agenda. Communicate with those
around you exactly what you are expecting from them – don’t try and second-guess
their responses.

6. “I Eat Out All The Time”
It is possible to lose weight while eating out a lot – but you must become very adept at
selecting your food.

■Avoid chips, fried rice, wedges as an accompaniment. Order a side salad or
vegetables instead.
■Choose a medium/small portion
■Avoid entrees – they are typically high in fat
■Drink plenty of water with the meal
■When choosing a main meat – choose fish, followed by chicken, then red meat. Grilled
or poached is usually the best option.
7. “I Have to Cook Meals for my Family”
Rather than having one person on a strict diet – try gradually altering the eating style of
the whole family. This will mean substituting regular meals with healthier options – such
as skinless chicken breast instead of beef mince, and vegetables instead of large
portions of starchy carbohydrates

Estimating daily calorie requirements is notoriously inaccurate. Even the very
best calculators cannot determine the metabolic rate of an individual.

Quite simply – everyone is different!

NOTE: The Free Dieting Calorie Calculator uses the following formulas to
estimated daily energy requirements:

■Uses Mifflin-St Jeor formula (see below).
■Can also select old formula (Harris-Benedict), and a formula based on Lean
Mass – but you must know your body fat percentage.
■You can also choose BMR in the Exercise level. In this situation all weight
loss calorie levels are blanked out.
The Best Guess
Calorie calculators will first estimate Basal Metabolic Rate (BMR). This is
effectively the amount of energy expended per day. BMR is a measure of only
the most basic functions (effectively the same as if you rested in bed the
whole day). Other terms synonymous with BMR are Resting Metabolic Rate
(RMR) and Resting Energy Expenditure (REE).

Once BMR has been estimated, various “activity” factors are applied. Once
again these are best guesses. One individual may burn 100 calories on a 10
minute run – another individual may burn 150 calories.

Mifflin – St Jeor Formula
The Calorie Needs Calculator currently uses the formula proposed by MD
Mifflin and ST St Jeor1.

Why This Formula?
As recent as 2005, the ADA (American Dietetic Association) published a
comparison of various equations2. The Mifflin-St Jeor was found to be the
most accurate.

Men
10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

Women
10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161.

Katch-McCardle Formula
This can be selected on the calculator. It is a variation1 on the basic Mifflin-St
Jeor equation that will base the equation on Fat Free Mass (FFM) or Lean
Mass. This is more accurate for those who are leaner (and who know their
body fat percentage!).

Men & Women
21.6 * Fat Free Mass + 370

Where Fat Free Mass = Weight – (Body Fat Percentage * Weight).

Harris-Benedict Formula
This formula was created in 1919, and due to changing lifestyles, it tends to
overstate calorie needs by 5%. The results tend to be skewed towards both
obese and young people3.

Men
66.5 + (13.75 X weight in kg) + (5.003 X height in cm) – (6.775 X age in years)

Women
655.1 + (9.563 X weight in kg) + (1.85 X height in cm) – (4.676 X age in years)
free online calorie counter.. http://www.freedieting.
com/tools/calorie_calculator.htm
calories burned online calculator http://www.freedieting.
com/tools/calories_burned.htm
muscle gain calculator http://www.freedieting.
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bodyfat calculator http://www.freedieting.com/tools/body_fat_calculator.htm
BMI calculator http://www.freedieting.com/tools/bmi_calculator.htm
pregnancy calorie calculator http://www.freedieting.
com/tools/pregnancy_calorie_calculator.htm
breastfeeding calculator http://www.freedieting.
com/tools/breastfeeding_calorie_calculator.htm
Target heart http://www.freedieting.com/tools/target_heart_rate.htm

Estimate how long it will take you to reach your weight loss goal based on the
number of Calories reduced each day. Also determine percentage of body
weight lost. http://www.freedieting.com/tools/weight_loss_calculator.htm

Metric and Imperial Conversion Tools…http://www.freedieting.
com/tools/converter.htm