WEIGHT LOSS WORKBOOK & RESOURCES

© Dr. Jon Saunders

 Embark on a transformative journey with this e-book, where the power to redefine your
relationship with your body and health lies at your fingertips. Let go of the past, embrace the
present, and step into a future where you are the architect of your well-being. This e-book is not
just about shedding pounds; it is about reclaiming your vitality, fostering a positive mindset, and
sculpting the best version of yourself. Take a step closer to a healthier, happier you. Your journey
to lasting weight loss starts here. Let's make this transformation not just about losing weight but
gaining a life filled with energy, confidence, and the joy of becoming the person you were meant
to be. Your new chapter begins now. Embrace it!
 Weight Loss MINDSET Worksheet

This worksheet is designed to empower you on your weight loss journey. Take the time to reflect and
answer the following questions honestly.

1. Define Your ‘Why’:

- Why do you want to lose weight? What will achieving your weight loss goals bring to your life?

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2. Set Realistic Goals:

- List 3 achievable short-term goals for the next month and 3 long-term goals for the next 6 months.

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3. Identify Potential Challenges:

- Anticipate obstacles that might hinder your progress. How will you overcome them?

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4. Positive Affirmations:

- Write down 3 positive affirmations related to your weight loss journey. Repeat them daily.

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5. Create a Support System:

- Identify individuals who can support you in your journey. Share your goals with them.

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6. Practice Self-Compassion:

- Be kind to yourself. Write a self-compassionate message to yourself for moments of struggle.

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7. Visualize Success:

- Create a mental image of yourself at your goal weight. How does this version of you feel and act?

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 Satiety Index
Here are 25 foods along with their approximate satiety index values. The satiety index values are
expressed as a percentage of the reference food, white bread, which is assigned a value of 100%. Higher
values indicate increased satiety.

1. Potatoes (boiled): 323%

2. Oatmeal: 209%
3. Oranges: 202%
4. Apples: 197%
5. Brown rice: 132%
6. Beef: 176%
7. Eggs: 150%
8. Pasta: 119%
9. Popcorn: 154%
10. Yogurt: 88%
11. Cheese: 146%
12. Lentils: 133%
13. Fish: 225%
14. Porridge: 209%
15. Baked beans: 168%
16. Grapes: 162%
17. Whole grain bread: 157%
18. Beef steak: 176%
19. Cornflakes: 118%
20. Bananas: 118%
21. Chicken breast: 165%
22. Cottage cheese: 112%
23. Muesli: 129%
24. Watermelon: 72%
25. Almonds: 132%

These values are indicative and can vary based on factors such as cooking methods, individual
differences, and specific varieties of the food. The satiety index is a helpful tool for understanding how
different foods may affect feelings of fullness. Keep in mind that it is essential to consider overall
nutrition, personal preferences, and health goals when planning a balanced diet.

Satiety Food Index Study: https://pubmed.ncbi.nlm.nih.gov/7498104/

 High-Protein Whole Foods

1. Chicken breast
2. Turkey
3. Fish (salmon, tuna, cod, etc.)
4. Eggs
5. Lean beef
6. Pork (lean cuts)
7. Lentils
8. Chickpeas
9. Quinoa
10. Tofu
11. Edamame
12. Almonds
13. Chia seeds
14. Black beans
15. Kidney/Pinto beans
16. Wild rice
17. Hemp seeds
18. Pumpkin seeds
19. Sunflower seeds
20. Greek yogurt/cheese (e.g., feta)
21. Brussels sprouts
22. Asparagus
23. Spinach
24. Broccoli
25. Peas

Including a variety of these high-protein whole foods in your diet can help you meet your protein
requirements while also providing essential nutrients. Keep in mind that individual protein needs may
vary, and it is essential to consider overall dietary balance.

Try to get a minimum of 20+ grams of protein each meal to help with losing fat and maintaining muscle.
 Beginner Guide to Intermittent Fasting (IF)
Intermittent fasting (IF) can be a beneficial approach for some individuals to kickstart a transition to a
healthier diet, but it is important to note that it might not be suitable for everyone.

If you are considering intermittent fasting, here is a beginner-friendly plan.

16/8 Method (Time-Restricted Eating)

Week 1-2:

- Choose Your Eating Window: Start with a 16-hour fasting window and an 8-hour eating window. For
example, you might eat between 12:00 pm and 8:00 pm.

- Gradual Adjustment: If the 16-hour fast feels challenging initially, consider starting with a 12-hour fast
and gradually increasing it by an hour each day until you reach 16 hours.

Week 3-4:

- Consistent Schedule: Stick to a consistent eating schedule. Choose a time that fits your lifestyle and is
sustainable for you.

- Stay Hydrated: Drink plenty of water or herbal teas during the fasting period to stay hydrated.

Tips for Success:

1. Nutrient-Dense Meals: Focus on whole, nutrient-dense foods during your eating window. Include a
balance of lean proteins, healthy fats, and a variety of fruits and vegetables.

2. Hydration: Drink plenty of water, herbal teas, or black coffee during the fasting period to stay hydrated
and help curb hunger.

3. Be Flexible: It's okay to adjust your eating window to fit your schedule. The key is finding a routine that
works for you.

4. Listen to Your Body: If you feel unwell or overly fatigued, consider adjusting your fasting window or
seeking guidance from a healthcare professional.

5. Monitor Progress: Pay attention to how your body responds to intermittent fasting. Track your energy
levels, mood, and any changes in weight or body composition.

Remember that intermittent fasting is not a one-size-fits-all approach. If you have any concerns or pre-
existing health conditions, consult with a healthcare professional or a registered dietitian before starting
intermittent fasting.
**STUDY: Nutrients. 2022 Jan 31;14(3):631**
 1-Week Meal Plan
Day 1:

Breakfast: Avocado Toast

- Ingredients:
- 2 slices whole-grain bread
- 1 ripe avocado
- Salt and pepper to taste
- Instructions: Mash the avocado and spread it over the toasted bread. Sprinkle with salt and pepper.

Lunch: Quinoa Salad

- Ingredients:
- 1 cup cooked quinoa
- Mixed vegetables (cucumbers, cherry tomatoes, bell peppers)
- Feta cheese
- Olive oil and lemon juice dressing
- Instructions: Combine all ingredients in a bowl, drizzle with dressing, and toss.

Dinner: Baked Lemon Herb Chicken + Roasted Vegetables

- Ingredients:
- Chicken breasts
- Fresh lemon juice
- Garlic, minced
- Fresh herbs (rosemary, thyme)
- Instructions: Marinate chicken in lemon juice, garlic, and herbs. Bake until cooked through.

Day 2:

Breakfast: Greek Yogurt Parfait

- Ingredients:
- Greek yogurt
- Fresh berries (strawberries, blueberries)
- Granola
- Instructions: Layer yogurt, berries, and granola in a glass or bowl.

Lunch: Lentil and Vegetable Soup

- Ingredients:
- Lentils
- Carrots, celery, onions
- Vegetable broth
- Spices (cumin, coriander)
- Instructions: Cook lentils and vegetables in broth with spices until tender.
Dinner: Grilled Salmon with Roasted Vegetables

- Ingredients:
- Salmon fillets
- Mixed vegetables (zucchini, bell peppers, cherry tomatoes)
- Olive oil, garlic, herbs
- Instructions: Grill salmon and roast vegetables with olive oil, garlic, and herbs.

Day 3:

Breakfast: Oatmeal with Banana and Almonds

- Ingredients:
- Old-fashioned oats
- Almond milk
- Sliced banana
- Almonds
- Instructions: Cook oats with almond milk, top with banana slices and almonds.

Lunch: Chickpea and Spinach Salad

- Ingredients:
- Chickpeas (canned, drained)
- Spinach
- Cherry tomatoes
- Balsamic vinaigrette
- Instructions: Toss chickpeas, spinach, and tomatoes with vinaigrette.

Dinner: Stir-Fried Tofu with Vegetables

- Ingredients:
- Firm tofu
- Mixed stir-fry vegetables (broccoli, bell peppers, snap peas)
- Soy sauce, ginger, garlic
- Instructions: Stir-fry tofu and vegetables with soy sauce, ginger, and garlic.

Day 4-7:

Repeat a mix of the breakfast, lunch, and dinner options from Days 1-3. You can also try incorporating other whole foods and
recipes to keep the variety and balance in your meals.

Remember to adjust portion sizes based on your individual needs and activity level. Additionally, stay hydrated throughout the
day by drinking water or herbal teas. If you have any dietary restrictions or specific health concerns, consider consulting with a
registered dietitian for personalized advice.
 15-Minute HIIT Workout
Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit three times. Complete 3-4 times per
week with walking/running on off days.

Warm-up (2 minutes)

1. Jumping Jacks: 40 seconds

2. Bodyweight Squats: 40 seconds

Workout (12 minutes)

1. Mountain Climbers
Start in a plank position; bring your right knee toward your chest and then switch, bringing the left knee toward your chest in a
running motion; continue at a fast pace.

2. Push-Ups
Perform standard push-ups or modify with knee push-ups; focus on keeping your core engaged.

3. High Knees
Stand with feet hip-width apart; run in place, lifting your knees as high as possible.

4. Burpees
Start in a standing position; drop into a squat position and kick your feet back into a plank position; perform a push-up, then
jump your feet back to the squat position; explosively jump up from the squat position.

5. Plank
Start in a plank position; if too easy, add shoulder taps; tap your right hand to your left shoulder, then left hand to right shoulder,
alternating.

6. Jump Lunges
Start in a lunge position; jump up, switching legs in mid-air, and land in a lunge with the opposite leg forward.

7. Triceps Dips
Use a sturdy chair or bench; place your hands on the edge with fingers pointing forward; lower your body by bending your
elbows, then push back up.

8. Sprint in Place
Run in place at a high intensity, lifting your knees as you go.

Cool Down (1 minute)

1. March in Place - bring your heart rate down gradually.

2. Deep Breathing - inhale deeply through your nose, exhale through your mouth, focusing on slowing your heart rate.

Remember to modify the intensity of exercises based on your fitness level and listen to your body. If you are new to exercise or
have any health concerns, make sure you speak with your healthcare professional before starting a new fitness program.