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Roy Martina
The Seven Steps to Lasting Weight-loss
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Colophon Roy Martina 2005 Updated September 2010 Effortlessly Slim with dr. Roy Martina. The seven steps to lasting weight loss This is a free e-book Published by the Royal Publishing House Oude Boteringestraat 62a 9712 GM Groningen The Netherlands Nothing from this book may be reproduced in any form or by any means, not via the internet, telecommunications, CD, DVD, invisible ink, microfilm, microchip and/or DNA, without written permission from the publisher, unless you can prove with photographic evidence that the book has helped you to become and stay slim. -3-
Contents Introduction ............................................................... 5 1 - Why Do You Want to Lose Weight? ................... 9 2 - Diets Are Disastrous .......................................... 11 3 - Burning Calories: The Key ................................ 14 4 - Eating Less Fat ................................................... 16 5 - Eating Less Starch.............................................. 18 6 - Insulin Resistance: The Missing Link ............. 20 7 - Stress Creates Fat ............................................... 24 8 - Fiber, Vegetables and Fruit ................................ 27 9 - Portion Sizes and Chewing Your Food .............. 29 10 - Water Is Calorie-free........................................ 32 11 - Exercise Burns Calories ................................... 36 12 - Programming Yourself to Lose Weight ........... 39 13 - The Seven Master Steps ................................... 43 14 - Conclusion and Helpful Tips ........................... 51 15 - Workshops to Help You Reach Your Goals .... 55 16 - Health Coaches just in case you get stuck .... 57 17 - Other Valuable Resources................................ 59 Epilogue .................................................................. 61 Who is Roy Martina? .............................................. 62 Further Information ................................................. 65
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Introduction
The fact that youve chosen to read this book shows that you have decided to make a serious commitment to yourself. Something inside of you feels confident that together we can achieve your goal. You also know that this method differs from all the other attempts you have made so far to become and stay slim. You have a particular reason why you want to try again. You have my support, and you will use different tools to achieve your goal. In this book I explain exactly how you can reach your ideal weight and how you can maintain it. However, this is not a diet book. You have tried enough diets to know that they dont provide lasting results. You are probably sick of dieting, hoping each time that this time it will work. It took so much discipline, suffering, stamina, determination; only to be disappointed again. Eventually you gave up, again. You became more and more frustrated. You might be at a point in your life where you have given up all hope of success. Maybe you are stuck at a plateau and you cant seem to move from there. Maybe you feel like giving in and just buying a new wardrobe in a larger size. Maybe you are tired of your own image in the mirror, because you dont like what you see. Maybe you long for the time when you were slim. You are probably envious of people who can eat anything without having to pay attention to their figure. You are also aware of the fact that obesity can lead to health problems. Maybe you feel exhausted when you walk up stairs. You dont feel comfortable in your skin and you know it would be better to lose weight, exercise more and lead a healthier lifestyle, but the mere thought is depressing. -5-
Effortlessly Slim with Dr. Roy Martina The combination of overweight and not enough physical exercise is disastrous; sooner or later it leads to health problems. The whole world is gaining weight; you can see it everywhere and it seems to become gradually worse every year. This increase is not limited to adults. Among young people, the prevalence of overweight is on the rise as well. The World Health Organization estimates that 18 to 20% of the world population is overweight. In the US, one-third of the population is obese. The consequences can already be seen in an increase in sick leave, diabetes, heart and vascular diseases, and cancer. There are various causes of overweight. It all starts with what we eat and the way we live. In general, our foods contain too much sugar, fat, too many unnecessary calories, and they are nutritionally deficient. Food manufacturers are expert at producing addictives, which we eat much more of than is good for us. Unfortunately, we concern ourselves more with what satisfies our taste buds than with what is good for us: greasy sausages, French fries, hamburgers, whipped cream, mayonnaise, hotdogs, ice cream, cake, cookies, chocolate, candy, etc. We eat a lot more than we should. We eat out of boredom or habit, not because we are hungry. We also eat because we feel sad, lonely, frustrated, angry, worried, insecure, addicted, when we feel rejected or unnoticed, etc. This encourages us to eat and snack too much. The portion sizes are too big and our appetite is not easily satisfied. We also drink fattening drinks like beer, soda, fruit juice, milk, energy drinks, coffee with whipped cream, milkshakes. Too much, too fat, too sweet, too often: all of these are whats -6-
Effortlessly Slim with Dr. Roy Martina keeping us fat. Of course there are also medical reasons for obesity: low thyroid, certain types of medication, eating disorders, etc. Most people, however, are too fat simply because they consume too many calories. We hold the key to staying slim permanently. You are the only one responsible for being overweight. Of course you can blame circumstances and other people; the truth, however, is that you, and only you, have the ability to change this. Maybe you have misled yourself for a long time: it is because of having children; I quit smoking; it is genetic; I have a predisposition, etc. No matter which way you look at it, though, if you are honest you know that you are responsible for being overweight. Therefore, your first step is taking responsibility for yourself. You will have to take control; no one else can do the job for you. You take a substantial step forward when you realize that this is your path and you are responsible. Fortunately, I can help you to become slim in a healthy, responsible and life-affirming way. More importantly, I can help you learn how to keep the weight off. It is not just about losing weight, it has also to do with being healthy, being comfortable in your skin and doing what you love doing. The world will test you to see how strong you are. You will be continuously exposed to temptations, challenges, setbacks, relapses and distractions. Follow the steps in this book and you will return to your path every time, and bump less often into the stumbling blocks of life. Youll rise above it all, and have a clear picture of why you want to choose a healthy lifestyle so you can be full of -7-
Effortlessly Slim with Dr. Roy Martina vitality. We can start when you are ready and convinced that you are the captain of your ship and that you are the only one who determines your course.
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Effortlessly Slim with Dr. Roy Martina than just our appearance; it also has to do with our psyche, and with the quality of our lives. Feelings of discontentment, emotions we have not dealt with, stress and conflicts; all of these are often reasons to eat and snack more. We can recognize a pattern of cause and effect. We gain weight and become even more frustrated. This causes us to try to eat those feelings away, and we enter a vicious circle of emotions and eating. This increases our chances of becoming ill; we sink even deeper into the swamp. Many people with health complaints visit a doctor. They treat the complaints by suppressing them with medication, which can cause side-effects. You only solve the problem if you deal with the true core issues. Of course overweight isnt the only cause of the health problems listed above. Other factors can play a role and contribute to them. It is obvious, though, that being overweight increases the risks and worsens pre-existing complaints. We can improve the quality of our lives and often live longer by taking responsibility for our life habits, and by following a way of life that keeps us slim. After all, we dont live to eat well; we eat so we can live well. Unfortunately, many of us have unusual definitions of healthy food. I will explain this further later on in this book so you can learn how to make the right choices. If you have family or a partner, they too will benefit from this. However, you are not doing this for them; you are doing this for you.
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Effortlessly Slim with Dr. Roy Martina You can only achieve long-term goals once you realize that something essential has to change first. It is not just a change in life and eating habits, it is also an attitude change, as well as a change in how you approach life. You actually have to change your identity from I am a victim to someone who takes control over his or her own life. Make vitality and health your foundation, that way the changes will be more profound than when you merely lose some weight. I will give you tips on how you can burn fat faster and more effectively. This method is a change of lifestyle, and this change is going to last. You have to make an actual long-term commitment to changing your life. You know you have to do it and you know this is the best way for you to move forward. Making this choice means that you are heading towards your long-term goals of health, well-being and improving the quality of your life. Sinning, which has so much of an impact when youre on a diet, has far less of one when it happens within the context of a changed lifestyle. If you start from a solid foundation, it doesnt matter if you sometimes slip up or sin. Everyone slips up, and these types of slips are never fatal. You are working on creating a new lifestyle. It is an interesting fact that only 2% of the people who want to slim down realize that they have to change their lifestyle. Those who do, not only succeed in losing weight, they also keep it off. Of these, 83% do not lose weight by following a diet; they do it all on their own, merely by changing their lives. They are more flexible than those who follow a diet. That is because they are more focused on the long-term than on short-term goals. - 12 -
Effortlessly Slim with Dr. Roy Martina One significant factor is the hormone ghrelin. Research has shown that this hormone stimulates appetite and slows down metabolism both detrimental to weight loss. The bad news is that ghrelin is released when people lose weight. The faster the weight is lost, the faster it is released. It is a kind of SOS distress signal. If you lose weight very fast, your body believes that something is wrong. It immediately stimulates your appetite and slows down your metabolism. This way you can survive longer on the reserves you have built up. Your body wants to survive and it reacts instinctively. This is the reason why it is better to lose weight gradually than to go on a crash diet that promises that you lose a certain amount of weight in a short amount of time. If you change your lifestyle, you might not lose weight as fast as you want to. However, it is certain that youll eventually reach your target weight and that you will be able to maintain the weight loss for the rest of your life.
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Effortlessly Slim with Dr. Roy Martina source of energy. If you have too much glucose in your blood, everything you do not use straight away is stored as fat. When you eat fewer calories than you use, your body uses the stored-up calories and you lose weight. Every pound of fat represents 3,500 calories. If you want to lose 1 pound per week, you have to burn 500 calories more per day, or eat 500 fewer calories. That may seem like a lot, but its not that bad if you know some tricks. Dont aim for short-term targets; you will achieve them, but eventually they only lead you further away from your actual goal. Technically speaking, you could lose weight by only eating chocolate, as long as you were taking in fewer calories than you were burning. However, doing this doesnt fit in with your new healthy, vital way of living.
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Effortlessly Slim with Dr. Roy Martina monounsaturated and polyunsaturated fats.
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Effortlessly Slim with Dr. Roy Martina You can achieve vitality and healthy weight loss more quickly if you choose healthy alternatives from the three macronutrients: fats, carbohydrates and proteins. We will now focus on how you can change your lifestyle to be able to slim down in a healthy way. For now the conclusion is: eat less fat, use better fats, eat more complex carbohydrates, and avoid refined carbohydrates. First, though, we need to learn more about insulin resistance and stress.
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Effortlessly Slim with Dr. Roy Martina cholesterol and a decreased level of HDL (good) cholesterol. The kidneys contain more salt and fluid, and the adrenals produce more stress hormones. This in turn can lead to hypertension and an increase in triglycerides (fats) and LDL cholesterol in the blood. Doctors treat all of these symptoms as separate issues, and therefore make the wrong diagnosis. The real problem is concealed, while additional negative side-effects appear. The ideal diet for this condition is a low-calorie, low-cholesterol diet with plenty of fruits, vegetables and fiber. The solution is to avoid all sugars and refined carbohydrates, follow a high-protein, low-carb diet, and to use food supplements. It is also important to exercise four to five times a day for about 10 to 20 minutes a time. This can be brisk walking or other physical activity. The following vitamins and minerals are important: Chromium (GTF chrome): 5001,000 micrograms (mcg) Magnesium: 300400 mcg Vanadium: 12 mcg Zinc: 30 mcg Copper: 2 mcg Manganese: 510 mcg Vitamin C: 2,0003,000 mcg Vitamin E (mixed tocoferols) 400 IU Coenzyme Q10: 100 mcg B-vitamins: 1550 mcg You need to take at least one multivitamin and -mineral a day. It is important to take a natural food - 21 -
Effortlessly Slim with Dr. Roy Martina supplement do not take synthetic junk, because this can be harmful. To break the habit of eating refined carbohydrates (for example sweets, ice cream, biscuits, chips, etc.) you have to acquire a taste for fruit: grapes, apples, bananas, prunes, pears and so on. As a snack you can also choose dried fruit: apples, raisins, sultanas, apricots. Find nuts that are not cooked in oil. Examples of these are: raw almonds, walnuts, Brazil nuts and hazelnuts. Use sweeteners instead of sugar, but use them moderately because too much can be unhealthy as well. It is even better to use Steevia; this is a plant from the Aster family which originates in Paraguay and Brazil. It also has healing effects on insulin resistance. Use honey and brown sugar moderately, these too can prompt an insulin response. Even if you dont have insulin resistance, follow this general rule: avoid and eliminate all processed and refined carbohydrates, they are poisonous for you. No white bread, white pasta, white rice, pancakes made of white flour, candy, biscuits, cakes, etc. Buy wholegrain rye bread from a health food store. It needs to be denser than the light, airy, mechanicallyfabricated bread found in most bakeries and supermarkets. Use brown rice instead of polished white rice. The best part of rice is removed for white rice. Use wholegrain pastas and wholegrain biscuits without sugar (made, for example, with molasses). Whole grains mean the carbohydrates are absorbed more slowly because of the high level of fiber. Fiber acts like a sponge: it absorbs and holds on to water. This - 22 -
Effortlessly Slim with Dr. Roy Martina means that fiber-rich foods swell up in your stomach and this can help to fill you up.
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Effortlessly Slim with Dr. Roy Martina primarily carbohydrates and sweets. Cortisol also blocks the growth hormone, this causes us to lose muscle mass, and we burn fewer calories. In many people stress stimulates appetite and encourages them to overeat, hence they gain weight. If you belong to this category and many people do I have prepared a list of guidelines to support you in losing weight faster and doing so in a healthy way. Weight-loss Guidelines Listen to the slimming CD three times a day. See Chapter 12 for more information about this. Listen to it before you go to sleep, before you get up, and once during the day, for example during your lunch break. It is not recommended that you listen to the CD fewer than three times a day in the first four weeks. This CD is one of the most powerful weapons in your battle against stress. Eat an apple before every meal. While eating the apple, focus on your breathing, calmly breathing deeply, in and out. Nutritious food, as described in this book, is a must: lots of vegetables, uncooked (or raw) foods, fruits and wholegrain flour (wholemeal, granary and soft grain varieties of bread, etc). Brown rice is very good for you. Try to eat it three to four times per week. As mentioned, avoid sugars (fructose, sucrose, etc.) and trans fats (hardened fats), because they prevent the body from breaking down cortisol. These types of fat can be found in frying fat, margarine and so on. If you snack in between meals, choose fruit: apples should be at the top of your list. Alternate apples with mandarins, pears, grapes, strawberries, kiwi and so on. This helps to break down cortisol. - 25 -
Effortlessly Slim with Dr. Roy Martina If you sleep between 7 and 8 hours per night, your body produces 50% less cortisol than when you sleep 6 hours or less. If you need less sleep and feel completely rested when you get up after sleeping 6 hours, without setting an alarm, your cortisol levels are normal. Getting enough sleep reduces the risk of developing hypertension, diabetes and heart disease. Exercise at least three hours a week. Divide these three hours into short sessions, for instance 15 minutes twice a day over 6 days. Short sessions help to prevent stress. It is better to walk 6 days a week for 30 minutes a day than to walk 3 days a week for an hour each time. Take the following remedies and food supplements: Multivitamin (containing Vitamin C, calcium and zinc). Tincture Passiflora Incarnata (health food store or chemist), four times a day ten drops. Euleutherococcus-capsules (health food store or chemist), four times a day one capsule. Take 20 drops of Vitalisator before you go to bed. You will see results fast if you follow these guidelines.
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Effortlessly Slim with Dr. Roy Martina Fruit and Vegetables Fruit and vegetables play a crucial role in weight loss. They are low in calories, high in fiber and contain many valuable nutrients. By eating more fruit and making sure you eat uncooked (or raw) food before meals, you will also feel better and have more energy. It is recommended to eat 10 portions of fruit, vegetables or uncooked (or raw) food per day. Once this has become a habit, youll lose weight faster without feeling hungry. This goal is easier to achieve if you make sure that every meal exists of half vegetables and half fruit. Also eat an apple and/or uncooked (or raw) food before every meal. Eat fruit, or sometimes nuts, as in-between snacks. From now on, fill half your plate with vegetables or uncooked (or raw) food. A quarter of the remaining half can consist of chicken, fish, etc. The last quarter should contain complex carbohydrates, for example brown rice. If only white rice is available, replace it with extra vegetables. Eating vegetables, fruit and complex carbohydrates has an enormous impact on your health and vitality. You increase your intake of healthy antioxidants, enzymes and minerals. The best vegetable overall is broccoli: eat it raw, steamed or slightly cooked. Try to eat it a minimum of three times a week. Broccoli is found to protect against many types of cancer.
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Effortlessly Slim with Dr. Roy Martina certain cultures it is even seen as a sacrifice to the gods. Make it a habit. In a restaurant, plan on eating three-quarters of the food on your plate. Eat an apple before you leave home. Choose uncooked (or raw) food as a starter. After you have eaten your uncooked (or raw) food, start first with eating the vegetables of your main course. Make sure that your meal contains vegetables; ask for vegetables on the side if they are not served. Eat Slowly and Chew Well If you do eat slowly and chew your food well, you automatically eat less and feel full sooner. The body gets more time to register and notice that the stomach is full, and has time to send this signal to the brain. Normally we eat so fast that our brains cannot register it soon enough, and it hasnt got time to let us know that we are full. Because of that, we often eat more than we need. This is an important factor for stressed people, for busy people and for all those who feel full and listless after a meal. Chewing well has many more advantages: better metabolism, less stress and more vitality. The trick is to chew your food until it is pulp. If you feel like swallowing it, chew some more. Chew each bite at least 40 to 50 times before you swallow it. Take the time to enjoy your meal. Use all your senses while you eat. Look at it, smell it, taste it. Enjoy the fact that your body enjoys eating. Youll eat less and enjoy it a lot more.
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Effortlessly Slim with Dr. Roy Martina Tips Eat smaller portions. Leave some food on your plate. Eat an apple before every meal. Always eat uncooked (or raw) food before you eat a main hot meal. Always include vegetables in your meal, and eat those first. Avoid refined carbohydrates. Eat slowly and chew every bite at least 40 to 50 times. Apply the 80-20 rule. If you are still hungry after a meal, choose fruit for dessert. Take a walk after every meal.
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10 - Water Is Calorie-free
Some people gain weight because of what they drink: beverages such as beer, other alcoholic drinks, sodas, milkshakes, fruit juices and other high-sugar drinks. In the end, it all adds up. Fresh fruit juice also belongs to the group of hidden fatteners. Even if you follow a normal and stable diet, the scales will tilt towards overweight if you have excessive drinking habits. Because of all these unnatural drinks, we have lost our natural thirst feelings. Most people drink too little water. Drinking enough water is the number one factor in a lifestyle that promotes health and a slim way of living. Water is very important when you want to lose weight, because many toxins, stored in the fat cells, are released then. We support our body in this detoxification process by drinking a lot of water. Water makes up 70 to 80 per cent of your body. Drinking chilled water supports the process of losing weight even more. It helps in speeding up the metabolism. The best thing about water is that it contains no calories. The more you drink it, the more you learn to love it. Most people have drinking habits that limit their health. Some start the morning with coffee to wake themselves up. Consuming larger amounts of caffeine on a regular basis causes acidity in the body, which stresses the adrenal glands. This in turn causes you to feel hungry and the body will hold on to fluids to fight the acidity. The body detoxifies mainly during the night, and what you should know is that this continues in the morning (until about noon). During this morning phase it is best to drink water, because water supports the detoxification process. Eating fruit and uncooked (or - 32 -
Effortlessly Slim with Dr. Roy Martina raw) foods also support the detoxification of the body. Avoid sodas, milk and diet drinks. Drinking green tea in the morning is OK, provided that you drink lots of water as well. Be careful with fruit juices: even freshly pressed juices are full of fruit sugar. This too can cause insulin resistance, and juices contain extra calories that you can better avoid. Only drink freshly pressed juices in moderation, because of their sugar and extra calories. Most non-fresh fruit juices are chemically prepared and are unhealthy if you drink them on a regular basis. The consumption of alcoholic drinks on a regular basis also contributes to obesity because of the extra calories. It is OK to drink the occasional glass of wine, say a couple of nights a week. Do not make drinking alcohol a daily habit. For a slim lifestyle it is best to replace all beverages with water. Certain teas, like green tea and real herbal tea, are OK. Only drink coffee after lunch and before dinner. It is best not to drink coffee after dinner, unless it is decaffeinated. Choose the Best Water is the most important factor in losing weight in a vital and healthy way. I cannot emphasize this enough. The best water is spring water. Tap water is better than coffee, milk or soda. Filter and purify tap water before you use it. You can also get special water vitalizers: these purify water, which helps the body to detoxify and become more vitalized (see the Further Information chapter). All this helps you to become more energized and slimmer, faster. Start drinking a lot of water straight away. The body - 33 -
Effortlessly Slim with Dr. Roy Martina needs about three months to get used to and adjust itself to healthy water and a proper fluid balance. The difference is often already noticeable after two to three weeks; you will feel much fitter. Start the day well by drinking two to three glasses of water early in the morning. Drink it immediately after you get up. Drink another two glasses just before lunch. Drink two to three glasses between lunch and dinner, and another two to three in the evening. This is the minimum amount of water. If it is too much to start with, then build up slowly over a period of three weeks. Start with one glass at a time, and add one glass each week. The schedule will then look like this: First week: One glass directly after you get up, one glass in-between, one glass before lunch, one glass in-between, one glass before dinner and one glass in the evening. Second week: Two glasses directly after you get up, two glasses in-between, two glasses before lunch, two glasses in-between, two glasses before dinner and two glasses in the evening. Third week: Three glasses directly after you get up, three glasses in-between, three glasses before lunch, three glasses in-between, three glasses before dinner and three glasses in the evening. Your bodys thirst-centre will be back in balance after doing this for three months. The excess of toxins and salts will have been flushed out by then. Your body will then be able to show you properly when you are thirsty. You might have to go to the toilet more often than you are used to. Paradoxically, the more water we drink, the less fluid we retain. The adrenal glands are - 34 -
Effortlessly Slim with Dr. Roy Martina involved when the body holds on to fluids. Drinking more water supports the adrenal glands. The hormone aldosterone belongs to a class of hormones called mineralocorticoids, also produced by the adrenal glands. It helps maintain the blood pressure, as well as the water and salt balance in the body. Drinking a lot of water has numerous benefits: It normalizes blood pressure and it is good for people with type 2 diabetes and high levels of cholesterol. You feel fuller sooner if you drink one to three glasses before you eat a meal. If you feel hungry in-between meals, drink some water and you will notice that the hunger subsides. If it doesnt do the trick, eat some fruit and nuts. Preferably dont eat nuts more than twice a day, however. Take water and some fruit with you wherever you go. Make sure that you have water and fruit in your car. Drink regularly. Besides drinking water, you can also drink tea, without sugar or milk. Of course, tea doesnt replace water. Fresh, natural fruit juices are third choice by far, because these do contain calories. It is also OK to drink a diet drink every now and then, as long as it doesnt become a daily habit.
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Effortlessly Slim with Dr. Roy Martina alternative is just two flights of stairs. We drive two blocks instead of walking. It is ingrained in us and we are used to it. We have to change this. We build up muscle mass if we play sports and exercise more. More muscle mass also means burning more calories and fat. This happens even while we rest and sleep, hence we become slimmer. Exercise also keeps our bones strong and healthy, and prevents bone decalcification (osteoporosis) at a later age. Lets look at the benefits of exercise. Fit people are: less likely to die prematurely less likely to suffer from heart and vascular diseases less likely to suffer from diabetes less likely to suffer from high blood pressure less likely to suffer from colon cancer less likely to suffer from osteoporosis (bone decalcification) less likely to suffer from osteoarthritis less likely to break bones after a fall (older people) less likely to suffer from depression. Fit exercise into your schedule, and make it a habit. Sign yourself up for an aerobics class. Buy a bike and go cycling. If you havent done anything for a long time, it might be difficult in the beginning. Stick to it! Walk a lot more; use any and every opportunity to walk. Go for long walks in a forest or park. Try to go for a walk after every meal. Park your car further away from where you need to be and walk the - 37 -
Effortlessly Slim with Dr. Roy Martina distance. Take regular walks in your spare time. Gradually speed up your pace until you can walk for half an hour, using a firm pace. Remember, every step you take counts.
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Effortlessly Slim with Dr. Roy Martina subconscious. When you say, I am slim, you hear your inner voice saying, That is not true. You are fat. This creates tension between your conscious and subconscious thoughts. The subconscious wants to prove that it is right and wants to find the proof that you cant achieve what you want to. If you falter in your attempts to eat right, you immediately hear, I told you, it wont work. Just give up. You cant do it. You are not strong enough. This voice is always around and it can distract you from your goals. It is far better to use creative visualization to picture what you want to accomplish, to envision your goals, rather than just saying, I am slim. Imagine yourself the way you want to be a year from now: slim, energized and full of joy; how you enjoy eating fruit, how you love exercising every single day. See how you have easily changed over the past year, how you have changed your lifestyle into a healthy one. Visualization activates the brain to create new connections, new synapses between the nerve endings. These capture the images we visualize in such a way that they are experienced as reality. If this is done the correct way, your brain and mind dont know the difference between what you have imagined and what is real. The brain believes that what you visualize is true and real. The more specific the visualization, the more synapses are created. Include detail, color, smell, movement, sound, taste and so on in your visualization. The synapses make it easier to create the lifestyle we actually want, because the brain already perceives this image as being true. By adding positive affirmations to the visualizations, we reinforce our self-image and we anchor the effect of - 40 -
Effortlessly Slim with Dr. Roy Martina the visualizations. The visualizations become better and the effect becomes stronger. Next time we visualize we also tell ourselves, I am worthy of being slim, I deserve to be slim, it is good for me to be slim, I enjoy losing weight and it becomes easier and easier. I accept and love myself the way I am. In general, you have to do the affirmations and visualizations twice a day: Before you go to sleep, and early in the morning before you get out of bed. Your mind is more susceptible to suggestions at these times. Combine your vision of the future with metaphor affirmations that can have an influence on the present. For example: Affirm: My fat melts away like snow melts in the sun. The fat melts away from the places I want it to melt from. Visualize the fat melting away, like snow melts in the sun, in the areas where you want to lose fat. Affirm: My metabolism works at full steam, just like a stove. My fat burns like wood burns in a stove. Imagine it happening; see it happening in your minds eye. These kinds of metaphors are very powerful. They have a strong influence on the mind and the subconscious. Do these metaphor affirmations and visualizations, and combine it with listening to the Effortlessly Slim CD (available in my webshop). This CD is available in your own language. On this CD I speak directly to your subconscious mind and help you to change the programming that is keeping you overweight. You dont have to listen to it consciously; it is OK if you fall asleep, because your subconscious listens to every - 41 -
Effortlessly Slim with Dr. Roy Martina word I say on this CD. Listen to it at least twice a day, first thing in the morning and last thing at night. If possible, also listen to it once during the day. You can even play the CD in the background while you are working. If you have reached a plateau, if you are stuck at a certain weight, then put your CD player on repeat during the night. This way you can continue to listen to the CD while you sleep. Use your visualizations more often during the day, and your affirmations. Within two weeks you will have moved past the plateau. For most people this results in a noticeable difference in their lives after just one or two weeks. They feel better and more motivated. Keep listening to the CD at least once a day, even after you have reached your target weight. Your subconscious is shaped within the first seven years of your life. You need at least two years to reshape it the way you want it to be. Make it a habit. This is the most effortless way to become slim and stay slim. Other CDs are also available. These too can help to reinforce your goal (see the Further Information chapter).
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Effortlessly Slim with Dr. Roy Martina Answer the following questions: How much weight do you want to lose? When do you want to achieve your goal? Where do you want to lose the weight from? What kind of clothes do you want to wear? How do you want to feel? (For example: fit, vital, energetic) Are your goals realistic? What are your limiting beliefs? (For example: I dont have self-discipline, I dont like playing sports.) What is stopping you from actually seeing this through? In what ways do you sabotage yourself? What are the qualities you need, to stop doing this? (For example: I dont have the willpower to persevere and I easily fall back into old habits; what I need is the motivation to be able to achieve my goal, even when it is difficult.) What else do you need to accomplish your goal? Write down your answers to these questions. Take the qualities you need to be able to change your lifestyle, and add them into your visualizations; then visualize that you are already in possession of all of these qualities. Step 2: Be Motivated to Achieve Your Goals Motivation is one of the most important factors when you want to make a change. You wont change anything without a constant, firm motivation. You need to learn how to keep your motivation alive. You have to inspire yourself every single day; you have to - 44 -
Effortlessly Slim with Dr. Roy Martina know your reasons for doing this and why it is important for you. Write down the consequences of what would happen if you didnt succeed. This is a very good way to motivate yourself. Start the process by writing down this question: What will happen if you do not change your lifestyle? What types of health problems might you get? What would happen if things got even worse? If you were to gain even more weight as you grew older? What would happen if you were to continue to eat every time you feel frustrated? What influence would that have on your body? Did you ever think about what it would feel like to be twice as big? What would your life look like then? What would it feel like if the clothes you wear now didnt fit anymore? If walking up and down stairs were to become even more difficult? If it completely exhausted you? After you have written down all the possible consequences, it is time to think about your reasons for wanting to be and stay healthy. Why is this so important for you? Why do you want this so badly? What would you gain after you have accomplished your ideal weight? How would you feel? What would it be like to feel fit, vital, slim and strong? What would you look like, and what would you do with this new sense of self-esteem? What else would it bring you (health, vitality, longer life, etc.)
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Effortlessly Slim with Dr. Roy Martina Step 3: Break Old and Limiting Patterns Now that you have created a list of what you want and what is stopping you from getting it, you can take a look at your limiting patterns: eating and snacking on unhealthy food and snacks not exercising enough (being lazy or using excuses like no time) drinking too little and/or drinking the wrong things eating too little fruit, uncooked (or raw) food, and apples eating because you feel frustrated, bored, sad, disappointed, etc. watching too much TV always using the elevator and never the stairs not going for a walk after meals not taking time for yourself preparing unhealthy meals for yourself being addicted to coffee, chocolate, biscuits, etc. putting portions that are too large on your plate, as well as eating everything on your plate not being able to say no not being able to express your emotions .. (fill this in yourself). These are the most common ones. Create your own list by adding your own patterns. Maybe you eat compulsively. Maybe you are addicted to chocolate. Maybe you get out of bed in the middle of the night to eat. Take the time to write down all your limiting patterns this is a crucial part of the process and of your success! - 46 -
Effortlessly Slim with Dr. Roy Martina Step 4: Create New Patterns Now that you are aware of your old patterns that you no longer want, you have to write down what you do want! Snack on apples, dried fruit and nuts. Use every chance to exercise. Drink lots of water and green tea instead of coffee, cola, fruit juices, etc. Eat a lot of fruits and uncooked (or raw) foods. Whenever you feel frustrated, bored, sad, disappointed and so on, write down your emotions, talk about them and confront them. Go for a walk, or to the gym, instead of watching TV. Find physical activities you like. Use the stairs instead of the elevator, park your car further away from your destination, and so on. Go for a walk after meals. Create time for yourself: go to fitness classes, meditate, etc. Prepare healthy meals using nutritious ingredients, wholegrain pasta and bread, brown rice, etc. Put smaller portions on your plate. Dont eat everything on your plate. Stand up for yourself. No longer do things you dont want to do. Dare to reject others. Emotions are OK. Start working on them until you are no longer scared of them or suppress them. Do your exercises as soon as you get up and again just before you go to sleep. Listen to the Effortlessly Slim CD before you get up and again just before you go to sleep. - 47 -
Effortlessly Slim with Dr. Roy Martina Say your positive affirmations and use your visualizations daily. Eat an apple or other fruit, instead of having dessert. Make sure that you have water and apples wherever you go. Let everybody know how they can support you and what you need from them. (fill this in yourself). Step 5: Integrate These New Patterns into Your Life Now that you know what you want, you are ready to take the next step. In this step you will integrate these new patterns and make them part of your daily routine. It takes about three months to create enough new synapses to be able to integrate these new patterns into your life. It is important to: Keep listening to the CD. Keep motivating yourself. Read your journal every day. Keep visualizing your future and what you want to accomplish. Write down every day in your journal what went well and what didnt. Before you go to sleep, visualize that, next time, everything goes as planned. Keep reminding yourself that it is all about long-term goals and that you are in the process of creating a new life. Ask your friends for support and explain how they can help you. - 48 -
Effortlessly Slim with Dr. Roy Martina Work on your emotions. Visit, if necessary, a coach. He or she can help you with blockages and fixed patterns. Start every day visualizing the way you want the day to turn out, and how you want to feel at the end of the day. Remember, it is just a matter of doing it, doing it and doing it. Go for it, every single time. It is about you and your health. Step 6: Keep Visualizing Your Future (Your Goals) The only easy way to build new synapses which will support your new lifestyle is by using visualizations on a regular basis. This is the foundation of your success. The reason why people often fail to lose weight is that their old synapses often win out, and you fall back into old habits and patterns. Dont merely visualize that you are slim; also visualize that you already possess all the qualities you need to achieve your goals. Visualize that you are more assertive and that you are more self-confident; see yourself setting firm boundaries. Imagine how easy it is to say no when people demand more from you than you are able or willing to give. You need to learn to accept that not everyone will like you, or will like it when you put yourself first. Some people will drop you, because they like you less now that you stand up for yourself. You will never be successful if it is your goal to be nice to others so they wont hurt or reject you. Imagine being in difficult situations and visualize how you could stay in your own power, no matter what happens. - 49 -
Effortlessly Slim with Dr. Roy Martina The basis of successful and effortless change in your life is done with visualization and by listening to the CD. By imagining your desired future in your mind every day, your brain will support you more and more, and success becomes easier and easier. Step 7: Create a Supportive Environment Now that you are on your way to becoming successful, you need to realize that it is important to use your resources your friends, partner, colleagues, family and so on. Ask people to join you in your physical activities such as walking, swimming, going to fitness classes and so on. Tell your friends about the changes in your lifestyle, and ask them to support and assist you wherever possible. Ask a friend to call you in the morning to encourage you to exercise. Gather people round who can support you in achieving your goals, who can remind you to be assertive, who can help you in every possible way you might need and who can give you supportive feedback. Changing your lifestyle might be difficult in the beginning; it will be a lot easier as soon as it has become routine. It is easier to be successful if you use the tips and tools I have given you. To achieve your goals even faster, visit workshops, listen to the Effortlessly Slim CD and ask a coach for even more support.
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Effortlessly Slim with Dr. Roy Martina youll pay the price later on in life. There is also good news: within a few months, enough synapses will have been created and your new lifestyle will have become a habit. By now you will be used to your new way of life, and you wont want to go back to your old ways. Take responsibility for your weight. Take back control over your life. Drink plenty of water after you get out of bed, before you eat, in between meals and after dinner. Motivate yourself on a daily basis. Aim for long-term success and not for short-term results. Keep a journal: write down your successes and where theres room for improvement. Realize that the only way to lose weight is to burn more calories than you consume. Youll keep that full feeling and be less hungry if you eat a lot of fruit and uncooked (or raw) foods and vegetables. Fiber is your best friend: complex carbohydrates, fruit (especially apples), uncooked (or raw) foods and vegetables. Eat slowly and chew a lot. Reduce food servings and leave food on your plate. Take a meal replacement and make it a part of your lifestyle. Use the extra time you gain to go for a walk and listen to the Effortlessly Slim CD. Only have dessert every now and then. The same goes for sweets and so on. Learn to moderate your intake. Learn to enjoy small meals instead of large amounts. - 52 -
Effortlessly Slim with Dr. Roy Martina Try to listen to the CD three times a day. Visualize your future and the characteristics and qualities youll need there. Combine this with the affirmations about burning fat where you want to and supporting your metabolism. Take water and apples with you, everywhere you go. Eat an apple before every meal. Include exercise in your life. Exercise at least half an hour per day. Divide it into short sessions if you want. For instance two times for 15 minutes each, or three times a day for 10 minutes. Exercise burns calories and every step counts! Create a cheerleading squad: people who support you and keep you focused. Use food supplements and other supportive methods. Bring a portable CD-player wherever you go, so you can listen to the CD whenever you are kept waiting somewhere. Consider attending a workshop or consulting a coach. Always eat uncooked (or raw) food before a meal and always eat your vegetables first. When at a restaurant, ask that they leave out refined carbohydrates and instead take extra vegetables. Eat fruit instead of having dessert. Enjoy every meal. Dont lose heart if you falter; your goal is long-term.
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Effortlessly Slim with Dr. Roy Martina Everything is connected. This new lifestyle has a lot more to offer than merely weight loss. You will experience a healthier and more vital body; you will feel comfortable in your body. Your life will change in many ways.
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Effortlessly Slim with Dr. Roy Martina How to set your boundaries What the foundation of a successful life looks like How to free yourself from limiting patterns. The workshops help you to get more out of your life and to reach your full potential. Some workshops are specifically aimed at losing weight, dealing with emotions, self-development, and so on. If you want to know more, go to: www.RoyMartina.com and check the information in the Further Information chapter of this book.
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Effortlessly Slim with Dr. Roy Martina How to reduce hunger How to deal with emotional stress How to deal with fixed patterns How to keep your motivation and your spirits up How to deal with the programming that keeps you trapped in your old patterns and habits. As you can see, a coach can support and help you with numerous issues. See the Further Information chapter for more on how to find a coach.
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Effortlessly Slim with Dr. Roy Martina Disease is an expression of imbalance and a message from the subconscious. Omega Healing coaches the person with the complaint to understand the message and teaches him or her to transform the blocking disease forming beliefs into insights necessary to take life changing actions. Fast changes are the rule The results of a treatment using these techniques are extraordinary: a person feels much better after just a few sessions and his or her body is better able to recuperate. The effects are also measurable because the biological age continues to go down and the levels of toxicity reduce. The biological age, not your chronological age, is an effective indicator of the true age, because this measures how well you take care of your body by looking at the damage your body suffered through life. By applying the Omega Healing method, you will feel healthier, younger, and more vital, instead of tired and without energy. With this innovative method you can get to the core fast and get an enormous deepening and insight into the causes of disease.
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Epilogue
This book contains a lot of valuable information and useful instructions for those who are really ready to change their lives, for those who really want to succeed in losing weight and maintaining that weight loss. The best way to begin the process of losing weight is by seeing it as some sort of training or championship. You set your goal, you determine the way you are going to achieve it, and you go for it. Keep motivating yourself, even when you encounter temporary setbacks. If you need advice, go to the coaches and go to workshops. Do this until you have mastered it and you can do it on your own. This is excellence. Life offers you opportunities to grow. These can be found in combating overweight, stress, emotional issues, relationships, partners, children, colleagues, friends, family and work. You can also find these opportunities in other challenges: trauma, death of a loved one, divorce, moving house, losing your job, poverty and so on. It is my belief that these setbacks and experiences make you stronger and wiser. It is self-development, an evolution of spirit and mind. If you have the right tools, you will get through and be strong, vital, happy and healthy (as opposed to bitter, frustrated, weak and ill). Everyone makes his or her own choices in life. I hope this book helps you to make the right choices for you to become slimmer, healthier, more vital, stronger and wiser. Roy Martina
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Roy Martinas mission is to help as many people as possible by providing them with practical techniques, knowledge and experience with which they can enhance the quality of their lives. He travels the world extensively, providing training, educational courses and workshops; he offers teaching to doctors and therapists as well as laypeople. For more than 30 years he has helped people throughout the world discover and implement the full potential of their own creative powers for personal growth and self-healing. He has thus been inspiring and coaching health professionals, professional sportspeople and business executives and organizations to reach their potential. He has also created numerous audio and video transformational programs which include guided meditations. His guided meditations cover various subjects including stress relief and weight-loss. Practising these meditations regularly can help to reduce stress, improve sleep and mental resilience, and create optimal health and vitality. Roy Martina conducts workshops and lectures with other renowned trainers such as Eric Pearl, Masaru Emoto, Lama Lobsang and Deepak Chopra and, in the past, Debbie Ford and Cherie Carter Scott. He is a world-renowned keynote speaker at mastery conferences and seminars worldwide, and lectures throughout Europe, South and North America, Russia, Taiwan, China and the Caribbean. He is fluent in four languages. - 63 -
He has extensive media skills, with experience of many television, radio and print media interviews. He has coached celebrities and top athletes worldwide such as Deborah Santana (ex-wife of Carlos Santana), tennis star Nadia Petrova and many others. Roy Martina was born on Curaao (The Netherlands Antilles) on September 29, 1953. He currently resides in both Florida (US) and The Hague (The Netherlands).
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Further Information
Visit the different websites for more information on workshops, activities and the webshop. In the webshop you can find books, remedies, food supplements, CDs, and much more. For more information about all the different workshops, training sessions and dates and locations of all the workshops, coaches, and more free gifts visit: www.RoyMartina.com Roy Martinas website is also the place to: receive a free newsletter via e-mail from Roy Martina; download books by Roy Martina, free of charge; get hold of a lot of extra information on various interesting subjects.
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Effortlessly Slim with Dr. Roy Martina EMOTIONAL BALANCE The path to inner peace and harmony Published: September 2010 by Hay House ISBN 978-1-84850-227-7
Dr. Roy Martina has developed a powerful comprehensive healing system called Omega Healing. This preventative system has been acknowledged as one of the most powerful healing techniques currently available. It tackles the root cause of problems not just the symptoms. Balancing the emotional body and returning to our core essence restores us to greater health, ease and happiness. Dr. Martina has spent the last 25 years studying acupuncture and numerous holistic techniques in order to offer people a profound level of healing. He has been tireless in his pursuit of methods that work swiftly and effectively to aid the healing process. This work has put him at the leading edge of the holistic and self-help world. In this extraordinary book he explains: How to stay aware of the unconscious reactions created by your past and immediately return to peace and harmony Effective breathing techniques that help us connect to our inner power. - 66 -
Effortlessly Slim with Dr. Roy Martina How to disconnect old karmic links and restore lost parts of your soul.
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