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2 Secret Weapons for
Intermittent FastingTina Marie’s Intermittent Fasting
Weight Loss Guide
© Copyright 2020
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Tina Marie has her Doctorate in Business Administration and taught at University for 5 years after leaving a 20-year career in the corporate world, working in Human Resources, Change Management, eBusiness and Training.
Having struggled with weight and health issues on-and-off during her life, she knew she needed additional support to achieve her goals. Merging how human's learn with the power of the mind was a logical solution to her willpower problem.
The success tools she created took the science of how habits are formed, and the brains ability to process information on multiple levels to produce an internal support system to help anyone succeed.
You are invited to share in the successful weight loss journey by leveraging the power of your mind!
Tina Marie is honored to help you achieve your weight loss goals and believes you are headed for success!
About the
Author
Tina MarieDigital Creator, Educator, and Entrepreneur
© Copyright 2020
Disclaimer: I am not a medical doctor. Be sure to consult a medical
professional before making any medical decisions.
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Contents
1. Introduction
▪ History, Benefits & Types of Fasting
2. Understanding Change
▪ The Science of Change
3. Weight Loss Formula
▪ It’s just Basic Math
4. Secret Weapon #1 – Creating the Habit
▪ The Power of P.L.E.A.R
5. Secret Weapon #2 – Power of your Mind
▪ Positive Affirmations
6. How to Fast-Track to Success
▪ Leverage the Power of your Brain
7. Conclusion
▪ Success Action Steps
8. Resources
• Tools for Success
9. Scientific References
© Copyright 2020 All images are from Pixabay.com with Free Commercial License
“Just as technology is constantly upgraded, we can upgrade our own thinking when it
comes to creating new habits!”
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Welcome to the New You!
© Copyright 2020
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History of Intermittent Fasting(1)
Intermittent Fasting, now commonly called IF, reached the main stream in 2012 and grew in popularity in 2016 –credited to the following individuals:
▪ BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer and book The Fast Diet
▪ Journalist Kate Harrison’s book The 5:2 Diet based on her personal experience
▪ Dr. Jason Fung’s 2016 bestseller The Obesity Code
The science behind IF is to fast longenough for the body’s insulin levels to drop far enough for an extended period of time that our body’s start to burn off our fat.
6 Scientific Benefits of Fasting(2)
1. Helps you eat fewer calories
2. Increase your metabolic rate so your body burns more calories
3. Lower your Type 2 Diabetes risk
4. Reduce stress & inflammation on your body
5. Help your heart by improving several heart disease risk factors
6. Benefits your brain health
Main Types of Fasting(3)
• Eating Window
• 16:8, 14:10 or 12:12
• Fasting for X hours & eating for X hours (e.g. 14:10 = Fasting for 14 hours and eating for 10 hours)
• 5:2 Diet
• Eat normal 5 days per week
• 500 calories per day/2x week
• Eat-Stop-Eat
• Eat normal 5 days per week
• 24 hour fast twice per week
Tina Marie’s Intermittent Fasting Weight Loss Guide
History, Benefits & Types of Fasting
© Copyright 2020
Introduction
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Understanding how people successfully change their behaviors is important – so important that the National Institute of Health (NIH) has an entire program devoted to understanding how it works(4).
The most well-known scientific research about change is probably the Stages of Change Model developed in 1983 by Prochaska and DiClemente.
Still used today, the Stages of Change Model identified 5 stages people move through to make change occur(5).
Creating & Changing Habits
Our automatic behaviors and habits are created through classical conditioning.
Think of Pavlov's experiment … he rang a bell every time a dog was fed. Quickly the dog associated the bell sound with food and would start to drool when it heard a bell. This is classical conditioning.
As humans, our mind swiftly connects conditions of our environment with actions we take – creating habits. We identify a stimulus (wake up) with a response (brush teeth) – repeat this often enough and our mind creates a habit!
A recent article in Psychology Today(6)
identified 4 tips to quickly creating habits:
1) Small, specific actions are more likely to become habitual.
2) Easy actions increases the likelihood that it becomes a habit.
3) Physical movement actions are easier to “condition” into a habit.
4) Habits that have auditory and/or visual cues are easier to create and maintain.
The best way to change an existing habit is to create new one to replace it.
When it comes to eating, each of us probably have multiple habits – some good, some not so good.
Adapting to intermittent fasting will break many bad habits and replace them with good ones!
Understanding Change
Tina Marie’s Intermittent Fasting Weight Loss Guide
The Science of Change
© Copyright 2020
WhatProblem?
Aware of Problem
Prepareto Act
Take Action
MaintainProgress
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Weight Loss Formula
Let's face it, we all know that losing weight is hard... But it's not rocket science... Or even brain surgery... It comes down to simple basic math.
One must create a calorie deficit in order to lose weight. One (1) pound is equal to 3500 calories. If you reduceyour calories by that much each week you will lose 1 pound.
Creating a calorie reduction can be done in two ways:
1. Increasing your activity to burn more calories
2. Decreasing the amount of caloriesyou intake each day
Many of us also live in a dehydratedstate due to drinking beverages other than water(11).
This often leads us to being confused … are we hungry or thirsty.
Always drink water when you think you are hungry as it may satisfy your craving.
And don't forget, your thirsty indicator works just like your full indicator... It takes time.
First thing in the morning:
▪ Drink 16 to 24 oz of unsweetened plain water and tea.
▪ Then wait at least 30 minutes to see if your craving has diminished
REMEMBER - Eating is a choice...
▪ What you eat …
▪ When you eat …
▪ How much you eat …
When you chooseIntermittent Fasting, YOU
are in control!
Tina Marie’s Intermittent Fasting Weight Loss Guide
It’s Just Basic Math!
© Copyright 2020
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Using the 4 tips of creating habits that we just discussed (small, easy, physical, audio/visual), P.L.E.A.R. was created to help you succeed with Intermittent Fasting:
Planning involves two specific
actions:
1. Select your fasting plan2. Plan your food in advance
You can start small, such as focusing on the 12:12 plan (12 hours fasting & 12 hours eating) and work your way up to the 14:10 or 16:8. The key here is to set a specific goal to make it easier stay with it.
Now that you know WHEN you are going to eat, plan WHAT you are going to eat in advance. This makes it easyto stay with your plan and reach your weight loss goal.
Logging your food adds both a
physical and visual component to creating your intermittent fasting habitand will spur weight loss.
There are hundreds of Food Logging Apps so pick one that works for you. Two popular ones are My Fitness Pal®
and Carb Manager®.
By logging your daily food intake, you will understand how many calories you are eating. A recent study(7) found that people who logged their food daily LOST twice as much weight as those who did not.
Eating during your planned eating
window will allow your body to fast long enough for the insulin levels to drop far enough and long enough that your body starts to burn off fat.
Adjusting your actions means you
take a few moments each day to reflect on what worked and what did not work. Celebrate the small wins and remember – baby steps are okay!
Repeating the previous 4 steps
ensures you can focus on small, easy, physical actions with visual cues to lock your habit in fast.
Secret Weapon #1
Tina Marie’s Intermittent Fasting Weight Loss Guide
Creating the Habit
© Copyright 2020
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Secret Weapon #2
Remember the 4 Tips to quickly creating a habit? Secret Weapon #2 adds the audio piece to the mix, amplifying your success!
A 2017 study(8) confirmed past research about positive self-affirmations actually boost human response to specific situations and can promote positive behavior change.
“A positive affirmation is a statement that reflects on an important personal
value.”
If you have the desire to commit to intermittent fasting and lose weight then you know it takes planning and dedication to succeed. By adding positive affirmations to your daily activity, you greatly increase the change for success.
In short: Hearing statements that YOUvalue will help you CHANGE your behavior!
IF Positive Affirmations:
▪ I start the day eager to follow my intermittent fasting plan
▪ I am in control of what and when I eat
▪ My hunger diminishes during my fasting hours
▪ Intermittent fasting makes healthy eating simpler
▪ During my eating hours, I focus on healthy foods
▪ I am successful using Intermittent fasting to achieve my desired health and weight goals
▪ I stay active and hydrated to enhance my fasting lifestyle
Tina Marie’s Intermittent Fasting Weight Loss Guide
The Power of your Mind!
© Copyright 2020
Read & Repeat 3-minutes per day!
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Fast Track to SuccessCongratulations - If you have read this far, then you really want to lose weight with Intermittent Fasting.
So why not let technology help you unlock your willpower automatically?
Learning happens all the time, but it is more than an event, it is a processwhich involves how our brains take in, process, connect, store and use information.
Our brain and it's three (3) levels of consciousness create our reality.Sigmund Freud(9) described these levels to include the conscious, subconscious, and unconscious.
The subconscious mind acts like the Random Access Memory (RAM) in a computer, storing a large amount of knowledge and memory.
Our subconscious mind influences how we interact with the world around us -even stopping us from succeeding!
You can re-program your behavior by directly influencing the subconscious mind through subliminal messaging that you believe in!
Subliminal messages are played at a frequency so you do not hear it consciously, but your subconscious mind processes the information.
Subliminal messages enhance ONLY what you VALUE and desire – research(9) has proven these messages CANNOT make you do something you do not want to do (10).
We used the power of science backed information to create the ultimate tool to enhance your weight loss.
Tina Marie’s Intermittent Fasting Weight Loss Guide
Leverage the Power of your Brain!
© Copyright 2020
Our subconsciousmind is over half of our brain capability - so why not leverage it to help create new habits?
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Follow these steps to give yourself the edge to succeed with Intermittent Fasting!
Embrace P.L.E.A.R
❑Plan what & when you eat & pick your Intermittent Fasting Plan
❑Log food daily with a Tracking App
❑Eat during your eating window (Baby steps are Okay!)
❑Adjust your plan through Daily Reflection (Celebrate small successes!)
❑Repeat daily to create your habit
Unlock the Power of your Mind with Positive Affirmations
❑Read out loud the affirmations multiple times daily
❑Use Subliminal Audio to fast-track your habit creation
Subliminal Success
Find Your Success!
© Copyright 2020
Tina Marie’s Intermittent Fasting Weight Loss Guide
60-MinuteAudio File!
ClickNow
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You are invited to share in the successful weight lossjourney by leveraging the
power of your mind!
Resources
Tina Marie’s Intermittent Fasting Weight Loss Guide
© Copyright 2020
Using her background in education and business, she embraced the power of the subliminal mind and positive affirmations to create 60- Minute subliminal audio files/MP3s to help everyone achieve their weight loss goals.
ClickNow
ClickNow
For less than a dinner-for-two at
Applebee’s® You can gain control of your weight loss journey
with powerful subliminal messages!
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1) https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-20180629141562) https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#section43) https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting4) https://commonfund.nih.gov/behaviorchange5) https://www.prochange.com/transtheoretical-model-of-behavior-
change?highlight=stages%20of%20change%20model6) https://www.psychologytoday.com/us/blog/brain-wise/201904/the-science-habits7) https://www.health.harvard.edu/blog/why-keep-a-food-diary-20190131158558) https://link.springer.com/article/10.1007/s10902-016-9713-59) https://en.wikipedia.org/wiki/Sigmund_Freud10) https://www.sciencedirect.com/science/article/abs/pii/S002210310500149611) https://www.medicaldaily.com/75-americans-may-suffer-chronic-dehydration-according-
doctors-247393
Disclaimer: I am not a medical doctor. Be sure to consult a medical professional before making any medical decisions.
Scientific References
Tina Marie’s Intermittent Fasting Weight Loss Guide
© Copyright 2020
