Presented by: Jill Charpia, Master Certified Personal Trainer, NFPT

3 STEPS TO LOSE 5-10 POUNDS FAST

SHHH…IT’S A SECRET

Why Should you try it? 1) Because I’ve done it myself2) I’ve trained over 100 people in the art of doing so3) I train you how to lose weight naturally without the use of drugs & unsafe methods 4) Most importantly-what will it hurt? Just try it…

Who am I? 1) I am a Certified Master Fitness Trainer, NFPT2) I read & study the “why” behind managing your body3) Sharing what I learn is fun for me

So you think losing weight is hard? • It’s not as hard as you think. You just need to

begin making small shifts in what you do today.• The secret has been out there all along. You just

have to be willing to make the small changes.• You just need to know• When to eat• When not to eat • How to make a few small shifts

SHHH, IT’S A SECRET….

Eat every 3 hours (or as close to it as you can get)• Why? A constant flow of food speeds your metabolism• Starving yourself will only defeat your goal• This may go against everything you think is right, but believe me

when I say- EAT LESS, MORE OFTEN. Do NOT starve your body!

Eat 5-7 Small Meals Throughout the Day• Small= 250-300 calories per meal • We will discuss the type of food later, but for now get used to eating

small portions 5-7 times a day. • Eat 5-7 Small Meals Throughout• **Don’t forget breakfast!!!

Step 2: When to Eat

Do Not Eat After 7pm• The why: Your metabolism starts at it’s highest rate

early in the morning & is at is slowest late in the day• If you eat late at night, it will take your body all

night to process that food (plus some)• Ever hear of “morning abs”? You belly is flatter in the morning

because it has processed the food throughout the night.

Step 2: When Not to Eat

NO FAST FOOD…NONE… NADA…ZERO… But but but… salad is at fast food restaurants… NO BUTS… you

want salad.. Go buy a head of lettuce.

Drink Water- Try for 1 gallon/day• Cut out all other drinks (just to keep it simple) • Green Tea/Black coffee are acceptable in small quantities • ***BUT do not add to it. Sugar & Sweeteners will only hurt your

objective• If you have to have liquor (stick with 1 small glass of red wine)

Leave the saltshaker in the cupboard/on the table A lot foods that are prepared already have salt added Your water (if you drink from the tap) generally has salt added. This

makes you retain water. Your body requires some, but not the amounts you are used to. Food may be bland at first. Give it 2 weeks and your taste buds will adapt!

Step 3: Small Shifts

Refrain from sugary snacks, aka candy, cookies, cake

You will survive, I promise.

And…. The Last small step of the week…• Bread.. You love it, I love it.. If you eat it, limit it to a piece

of toast at breakfast (wheat that is).

If you follow these small steps for the week, you will lose the first 5-10 pounds

Why Not Try It???

Step 3: Small Shifts