4_quiz_results – Permanent Weight Solutions

Your Quiz Results

Well done on the healthy diet front, but it looks like you are ready to start doing some exercise!

Thanks for taking our quiz about struggling to lose weight and keeping it off.

Your quiz answers suggest that you have a healthy diet but you are not exercising regularly enough.
That’s a good place to be starting from so losing weight and keeping it off isn’t going to be too hard.

So here’s what I’v got for you on this results page:

So, what’s going on? (We need to find out why you’re still overweight?)

The problem is; in spite of the good efforts you are making with your diet, you’re still struggling to lose weight and keep it off.

Don’t get disheartened though. There’s probably a simple solution and it won’t be hard to pinpoint it.

It might not be your fault!

Now I’m guessing, for you, like me, this isn’t the first time you’ve wanted to lose weight, and feel at home in your own body. Wanted to have a choice of what to wear and have it fit comfortably. But each time you tried something held you back or if you succeeded, life happened and within a couple of years you were back to your previous weight.

Now, logic tells us that there are only two things that can stop us from achieving our healthiest weight and maintaining it:-

Knowledge – Having and recognising all the right information about our diet and our exercise that we need to achieve our goal.
Action – Acting consistently on that knowledge until we achieve our healthy weight and then continuing so that we stay that way.

The First thing I want to mention is that if your previous attempts to lose weight and change your life have failed, it’s probably not your fault.

There’s a lot of confusing choices to be made and many times it’s that information overload that keeps you from moving forward. And maybe there are forces out there that want to keep you where you are.

It’s okay. I understand.

If you’ve been concerned lately that you just won’t be able to follow your true passions in life and lose this excess weight once and for all, I want to put those fears to rest.

You can do this. You just need the right person to explain it to you and show you the way.

A bit about me

I’m Andy Scott, the nutritionist, who doesn’t believe in counting nutrients, the weight loss coach who got fat, twice! Then spent 20 years looking slim and healthy, while having a daily battle to stay that way.

I was the crash test dummy for the diet industry. I read all the books, studied all the science and tested it on myself, only to discover with 100% certainty that this is not where the answer lies.

It was time to face up to the truth and ask some different questions.

I thought I was this paragon of health, slim and fit. But I can’t have been healthy.

Having to constantly monitor and adjust my weight was stressful and that’s not healthy, evolution wouldn’t have designed us to be unhealthy! Would it?

The answer lies elsewhere, not in the next new diet, all the diets work, just think back to the last diet you went on, you lost weight, right? The problem was you re-gained it and probably a bit extra.

In fact it wasn’t until I studied what those who have been successful with losing weight and keeping it off permanently were doing, that I had all the answers I was seeking.

I’ve found a few simple strategies that I want to share with you, strategies to use before and after a diet and a few rules to apply to any diet that will make your next diet your last diet.

So with my questions answered and all the information and knowledge I needed, I developed my 6 step Framework that has helped me and 100’s of my clients successfully lose weight and keep it off.

But beware, there may be forces working against you!

The media, society, the government or maybe even your family and friends have led you to believe that for you, being a bit overweight is the only way. “It’s in your genes” or “you’re big boned”.

I’m here to tell you they’re wrong.

They have their own reasons for wanting you to think that, but it’s not true.

If you’ve ever thought that the government, the food industry and even the health service, wants you to fail in your attempts to escape their grip and follow your dreams, you’re probably right.

Where’s the government going to find the money for pensions if everyone loses weight and adds 10 years to their life expectancy? And who’s going to vote for the party that proposes raising taxes to pay for it?

If we all ate real food instead of processed food, the food industry would only consist of farmers, green grocers, butchers and fish mongers. What would happen to all the executives and shareholders?

If the Health Service or The Ill Health Service as it should be called told us the truth; That most of the illness they treat could be prevented if everyone followed the simple guide I set out below (eat a healthy diet, do healthy exercise and maintain a healthy weight). Then who would re-train all the diabetes doctors and nurses. And how would the pharmaceutical companies and insurance companies make all their profits.

They don’t benefit from you losing weight and living your dream. They want to keep you overweight and in need.

Even friends, colleagues and loved ones might be served by keeping you as you are, if they see you moving out of your comfort zone with self belief and confidence, they’re going to feel a little inadequate, don’t you think, especially if they struggle with their own weight. After all, why couldn’t they do what you’re doing?

So you might hear them doubting your plans and trying to get you to stay in your place.

I actually care about your success

The difference with me is that I actually care about your success and truly want to see you living the life of your dreams. Because I was once in your place and I know how hard it can be to find the diet, exercise and lifestyle that works for you. While still allowing you to enjoy life, and without requiring you to live like a monk.

I’m going to help you successfully achieve your healthiest weight and stay there, no matter how many times you’ve yoyo’d in the past.

No Judgement here!

So that’s what I’m here for.

I know you have a dream to take full control of your weight, to feel worthy and make an impact, and I want to show you how you can make that happen.

Taking responsibility for our health this way teaches us discipline and gives us confidence and self-worth.

So let’s get started!

Nutrition.

Now, I coach all of my clients through this simple six step framework, I call this framework How To Make Any Diet Work. It’s designed to help anybody lose weight and keep it off, no matter how many times they’ve tried in the past.

One of the most important steps in the framework is finding a healthy-diet that doesn’t cause any weight gain. One that you’re happy eating. One that suits you personally, everybody’s will be different.

This is not necessarily the weight-loss-diet you will use to lose weight, this healthy-diet will be your safe place. It’s what you’ll be eating whenever you’re not on a weight loss diet. And what you’ll eat once you achieve your ideal healthy weight, to make sure you never gain weight again.

It’s best to get used to this and stabilise your weight before you begin any weight loss diet.

This step probably seems so simple and so obvious, but it’s the part that’s missing in every weight loss failure.

There are Three Simple Rules you must follow to achieve this:-

I call these rules The Three Pillars Of A Healthy Diet

You must be able to eat a big enough volume of food to be satisfied.
Your daily food intake must have high nutrient density and relative low calorie density, while still supplying all your energy needs.
Your diet needs to be high in fibre.

If you can find a way to adjust your diet to meet these three simple rules, your weight will be stable and it will be almost impossible for you to gain weight. You’ll also be eating the healthiest diet in the world.

You won’t be hungry or have cravings. You’ll have energy all day with no slumps. And you’ll be promoting good health.

This is not necessarily the diet that you’ll use to lose weight. But from my experience it’s keeping the weight off that most people struggle with, not losing it in the first place.

Exercise

You might think that’s a dirty word!
Please don’t be put off, if you’ve had bad experiences in the past with exercise, then that was the wrong sort of exercise for you.
The exercise you need now does not involve pain

Another key step in the six step framework is exercise. To be healthy and maintain a healthy weight it’s essential that you exercise.

First Some Exercise Facts

It is possible to lose weight without exercising, but you are unlikely to reach your ideal weight (your muscles will waste) and you won’t be healthy and you won’t be able to maintain the weight loss without continuing to restrict your calories. (Vicious Circle)
Exercise is essential for optimal health. By following the best practice for optimal health it is easy to maintain your weight without continually restricting your calorie intake.
It’s recommended by the World Health Organisation (WHO) and all major health authorities and governments around the world, that all adults should do moderate physical exercise for at least 30 minutes 5 times per week. To promote cardiovascular health and reduce risk of many major diseases such as heart disease, stroke, diabetes and many cancers.
I know what you’re thinking right now, “What does moderate actually mean?” and “I know those health benefits are important but right now I’m more concerned with losing weight, So what’s best for that?” and also “I don’t want to know what the least I can do is (30 minutes), I want to know what’s optimal?”
Keep reading and I’ll answer all of those valid questions.
Contrary to what many “experts” will tell you, you can lose weight with exercise alone. But it will be very hard to reach your ideal weight without also eating the healthy diet we covered earlier (you need energy to do the exercise). And it would mean doing a massive volume of exercise daily to maintain this weight loss (which would require years of training to be fit enough to do without injury).
The best exercise for optimal health is not necessarily the best exercise for losing weight.
Exercising isolated muscle groups (weight or resistance training) can’t burn off fat, but exercising all your large muscles at the same time (cardio or aerobic exercise) can, if done at the right intensity.
High intensity exercise like weights, sprints or intervals uses glycogen as fuel. (that’s the sugar or carbs stored in your muscles).
Any glycogen you burn off from your muscle will have to be replaced from your diet, this has come from evolution so that we are always fuelled up for “fight or flight”.
If you don’t eat to replace this glycogen you will get a slump, feel lethargic and crave sugar or chocolate. And you probably won’t recover well enough to feel like exercising again tomorrow.
The exercise that burns off the most calories in the least time is not the best exercise for weight loss.
With low intensity exercise like brisk walking or cycling some of the energy you use comes from stored fat. When exercising this way frequently, your body becomes accustomed to using fat for energy and the percentage of fat used will increase over time with consistent daily repetition.
Any fat you burn off during your exercise has gone, and can only be replaced if you overeat or eat the type of foods that don’t meet The Three Pillars Of A Healthy Diet (above).
If you do this cardio work too fast, most of what you burn off will be glycogen that you will replace from your diet, or suffer the consequences. If you do it too slowly you’ll be burning off fat that won’t be replaced, but the rate will be so slow you’ll never notice unless you’re walking all day. So there is a sweet spot for both duration (workout Time) and intensity (pace)as you’ll see next.

Your Exercise Prescription

So let’s make sure I’ve answered those earlier questions as promised; “What does moderate exercise actually mean?” In our context moderate means hard enough that your rate of breathing increases and your body warms up. But not so hard that you can’t keep going for 30 minutes or more, because you got out of breath or any of your muscles got so tired you had to stop.
Also not so hard that you couldn’t do the same thing the next day (because of fatigue or muscle soreness). Consistency is essential.
It can also be thought of as a “conversational pace”, meaning you could still talk with a training partner while exercising at this pace.
Pace and breathing rate increase slightly. Exercising pace remains comfortable and conversation is still possible.
For most of us brisk walking would be the right pace, running would be too intense to keep the conversation going and a stroll wouldn’t be intense enough.
“What’s the optimal amount?”; In an ideal world you’d be doing between 60 and 90+ minutes per day. If you miss odd days or only do 20 minutes occasionally, that’s fine. If you’re just starting out, build up to this amount over a couple of weeks and add in rest days every 3rd or 4th day. But it’s not the kind of exercise that should need a recovery period, once the habit is established.
So your aim should be to build up to at least six days a week.
Doing it in one solid block has benefits, but if some days it is 15 minutes walking to work, 30 minutes walk with a friend at lunchtime and 15 minutes walk home from work, this is still excellent.
The exercise you do is always better than the exercise you planned to do or intended to do, but never got round to. (My Aunty Christine walks to church and back 5 days a week, 15 minutes each way. Every evening she dances alone to her favourite music for at least 30 minutes. Aunty Christine is 83 years old, she’s slim and follows The Three Pillars Of A Healthy Diet with the occasional treat)
Strength training to maintain and increase muscle mass is an important part of the exercise we need to live a full and happy life and it becomes essential as we age. But it can only be of real benefit if introduced at the right time in your overall plan and not before you first meet The Three Pillars Of A Healthy Diet and are routinely doing daily moderate cardiovascular exercise (Brisk walking, cycling,etc.) as described above. Done at the wrong time and without the correct supervision, strength training can hurt.

Where do you go from here?

The way I see it now, you only have two choices for how to go forward from here, because if you’ve read this far, you’re obviously already committed to mastering your weight and changing your life. So plodding along like you’ve always done, and hoping that change comes along, just isn’t an option.

Your two choices are:

Take what we’ve spoken about above and apply it to your lifestyle. There’s all the information there that you need, to get a healthy diet and exercise plan from which, losing all your excess weight will be easy, but it will take a fair bit of trial and error and take a while.
Decide Right Now to make your healthy weight a priority and use my proven framework to tell you exactly where to start and what to do at each step so you can make the fastest possible progress towards your weight loss goal.

If you choose option 2. Then you are officially invited to a FREE 1-on-1 coaching call with me.

Remember earlier when I mentioned my simple six step framework, I call How To Make Any Diet Work? Well, on your 1-on-1 coaching call I’ll take you through all six steps, we covered steps 2. and 3. Above. And you might find steps 4 and 5 a little surprising.

We’ll also dive deeper into what makes you tick so we can make your plan uniquely suit you and your lifestyle, then finish up with the exact next steps you need to take to realise your dream of healthy weight control.

These 1-on-1 calls are held on Zoom and can last up to 40 minutes.

To book your free 1-on-1 coaching call, click this link to go to my calendar and book the time to suit you. I’ll send you the Zoom link through your email.

I look forward to meeting you on Zoom.

Best wishes

Andy