Body Fat Cure Pages You Can Print

 

Print and put these pages in the front of a notebook you keep private and use to practice doing the Three Caring Steps.

 

Do All You CAN of These For At Least Three Weeks

 

Body Fat Cure's Free Audio

More than anything else, what makes this program work? Audio of Body Fat-Freeing Facts you record for yourself (find those below) and free audio available with this book. Take advantage of author-recorded Body Fat-Freeing Facts (af-FIRM-ations). He very much encourages listening to af-FIRM-ations.

  • Three Caring Steps

    Step 1. Identify in writing the situation you experience and/or your feeling (comfortable or uncomfortable emotion/mood).

    Step 2. Use the modified* FAT-thoughts Quick List (see below) to GUESS what you're thinking and write the number(s).

    Step 3. Counter FAT-thoughts by writing LEAN-answers with the same numbers. (See LEAN-answers Quick List below.) Also, it helps — when you CAN — to add some clarifying comments.

        * This version is modified (gives no details) because it’s best to avoid focusing on what's inaccurate.

     

    FAT-thoughts Quick List

    # 1. Something Wrong With (Lacking In) Me

    # 2. Only Hurts Me

    # 3. Hunger or Habit Eating

    # 4. Already Know

    # 5. In Moderation

    # 6. What’s Liked (Or Not Liked) Is Important

    # 7. Just This Once

    # 8. Making Excuses (Usually involves saying or implying you “can’t” or "have to" do something)

    # 9. Do It Just So

    # 10. Accentuating the Negative

    # 11. Stress (Emotion, Pressure, Problem or Hectic Schedule) Makes Me

    # 12. Just Know

    # 13. Self-deception About Not Caring

    # 14. Have to

    # 15. Taking Fat Too Seriously

    # 16. Make Up (Compensate) For

    # 17. No Sweat

    # 18. Be Nice (polite or kind)

    # 19. Concerned About Me

    # 20. Not That Harmful

    # 21. Don’t Like Discomfort or What’s Difficult

    # 22. What an Expert (Or Someone Who Behaves Like One) Says

     

  • LEAN-answers Quick List

  • When you write these, keep from using the names of the FAT-thoughts (in bold print) they counter. You can use the word(s) in parentheses — when you are reasonably sure you need to — instead of the word(s) just before them.

    # 1. Something Wrong With Me

    "I refuse to let an important, but too young, thoughts part of me control my life in this way so important to my future, and to the future of someone (something) I love (care about) now or will someday."

    # 2. Only Hurts Me

    "Even one hurt or POUNDing is more than I and someone (something) I love (care about) and depends on me deserve."

    # 3. Hunger or Habit Eating

    "I am a human being. I refuse to live my life the way a dog does . . . confusing conditioning with hunger or habit."

    # 4. Already Know

    "From a positive change in what I do, I can be sure that I have unknown when they hurt and honest mistake thoughts that are the important obstacles to my success. I use LEAN-answers writing the Three Caring Steps and listen to (read) the Body Fat-Freeing Facts most days for at least 3 weeks.”

    # 5. In Moderation

    "I fuel my body and do aerobic play better than average. I stay out of the road and avoid body fuels and the inactivity that would hurt me. I and someone (something) I love (care about) deserve far better than moderation, so-so, average and staying in a dangerous place!"

    # 6. What’s Liked

    "I refuse to allow the likes and dislikes of this important youngster's thoughts part of my personality control my life this way. Would I let a child dress me? I refuse to let a youngster control what my body looks like, my health, and seriously threaten the future of someone (something) I love (care about) or will love (care about), someday."

    # 7. Just This Once

    "Maybe (I'll mess-up) later, I'll see. I can decide to do hurtful body fueling (eating) or skip aerobic play (exercise that works) — but later. I refuse to toss a match (take a needless risk) and let this Little Parent (still too young) thoughts part of me control my life in this important way."

    # 8. Making Excuses

    "I avoid the words that made excuses. I choose living and loving (caring) for someone who (something that) depends on me. I CAN and I DO what works to safely give away excess body fat — instead of trying to make excuses that would get in my way."

    # 9. Do It Just So

    "When I do less well than I truly deserve, it's just proof that, temporarily, I am without an acceptable answer or option that I know well enough. When I mess-up, I refuse to give up."

    # 10. Accentuating the Negative

    "Doing something I thought was a mistake only can be one if I avoid paying attention to the progress I'm making. I learn from what I thought were mistakes. My learning makes them the understanding that gives away excess body fat."

    # 11. Stress Makes Me

    "It was fault-free thinking that made the excess body fat, instead of stress, emotions, pressures, problems or hectic schedule. I'm giving away the excess body fat and that FAT-thought."

    # 12. Just Know

    "I will know the future when it gets here. What I have learned and am learning now help guarantee my safety and success in giving away excess body fat."

    # 13. Self-deception About Not Caring

    "I refuse to 'kid' myself. I do care about myself and someone who (something that) depends on me. I clearly show that by doing what I need and deserve to do now that gives away excess body fat."

    # 14. Have to

    "Taking responsibility for myself builds my growing self-control. It is much more helpful to say 'I choose to,' because it's true."

    # 15. Taking Fat Too Seriously

    "I avoid the abuse done inside me by staying away, NOW, from inactivity, foods and drinks (body fuels), and too much of any of them that would hurt and make me swell."

    # 16. Make Up (Compensate) For

    "Going without what I truly need and want would just add to the hurt and discomfort I experienced before or feel now."

    # 17. No Sweat

    "Sweet-wet and the aerobic play that make it clearly love me and deserve my attention at least three times most weeks. A Little Parent thoughts part of me might want something else. My future and the future of someone (something) I love (care about) are way too important to let the likes and dislikes of this terrific youngster decide."

    # 18. Be Nice

    "Better another person's feelings are hurt for a little while than risk that I and someone (something) I love (care about) will suffer far more and much longer."

    # 19. Concerned About Me

    "I do what's in my best interest and safely works to get rid of the excess body fat, even if it could displease this person who acts or pretends like he (she) is already upset."

    # 20. Not That Harmful

    "The swelling from the POUNDing inside me is enough proof of abuse. I refuse to wait until the signs are even more clear to give away the excess body fat and protect myself and someone (something) I love (care about) and depends on me."

    # 21. Don’t Like Discomfort or What’s Difficult

    "Loving matters far more than avoiding discomfort or what's difficult. I get the aerobic play and body fuels that love me in loving amounts whether it is comfortable, easy or otherwise. I do this for as long as it takes and more."

    # 22. What an Expert (Or Someone Who Behaves Like One) Says

    "When I don’t seek out what they think, people who say what I believe is wrong are more likely wrong themselves. I ignore them. If I begin to doubt what I believe, I will talk with someone my experience says I can trust."

     

    “Weight-Loss” Thoughts Assessment

    Use this inventory to help determine that using Body Fat Cure will be a worthwhile investment of your time and attention. It is particularly important that you go ahead and complete this simple questionnaire. There aren’t any “right” or “wrong” answers. Just give your first impressions. Like the rest of this text, this assessment doesn't apply to children. It was created, used and refined over many years with adults.

    Directions:

    (A) Please put check marks beside the statements below that you know or suspect reflect common or typical thoughts of adults who are “overweight.” You may or may not believe those thoughts influence you.

    (B) Avoid agonizing over how to respond. Usually, your first reaction is the better one.

    (C) If you find you have extra trouble understanding what’s meant by one, or more, of the statements, circle the number of that statement.

     

    ____1. "I should be able to drop pounds and then keep them off. Since I don't, something must be wrong with me or lacking in me." With the attitude, represented by that statement, someone might say, “Sometimes, I have too little willpower.”

     

    ____2. "I have too much fat and it harms me. Still, it could be worse. I could be abusing some drug, smoking cigarettes, wasting food and money or doing something else that would hurt other human beings."

     

    ____3. "It ought to be okay for me to eat what I want (or as much as I want) when I'm hungry (might get hungry later) or because I eat out of habit."

     

    ____4. "If there are any, I should already know the important weight-loss-related attitudes that influence me and get in my way."

     

    ____5. "I ought to be able to eat and drink almost anything I like or want, but do so in moderation."

     

    ____6. "What I like to eat and whether or not I like to exercise ought to be important." Having this attitude, someone might say, "I don't like ____(maybe vegetables) and shouldn't have to eat them (it) to get my weight off or keep it off.” He could say, “I don’t like to exercise and shouldn’t have to do it to lose weight or keep it off.”

     

    ____7. "It should be okay for me to eat too much (eat fattening food or not exercise), just this once." Perhaps during a special occasion.

     

    ____8. "I should but I can't ______ (do something that safely promotes weight-loss)." For example, "I can't eat like I should and eat in restaurants as much as I do."

     

    ____9. "I should be able to do and keep on doing what it takes to lose weight without messing up. A weight-loss diet or exercise program probably won't work unless I do almost everything very well."

     

    ____10. "I may as well give in and eat this (some fattening food) now. After all, I ate fattening food (ate too much of something) earlier and shouldn't have."

     

    ____11. "I ought to eat (exercise) better, but I have stress (uncomfortable emotion, problems, responsibilities, pressures, or a hectic schedule) that makes me eat (not exercise)."

     

    ____12. "Perhaps I shouldn't think this way, but I just know that I will be endangered (hurt or embarrassed) or will not be successful losing weight or keeping it off . . . maybe because I got hurt before or progress I made didn't last."

     

    ____13. "People say I should, but I don't care enough (or at all) about losing weight and keeping it off."

     

    ____14. "I might as well give in to the temptation to eat (or not exercise), because I have to do what makes (have obligations that make) dropping the pounds nearly impossible."

     

    ____15. "I don't need to be so concerned about being overweight, at least not yet."

     

    ____16. "I need to eat fattening foods (more food) to help make up for being deprived or distract me from feeling uncomfortable."

     

    ____17. "I ought to be able to shed weight without sweating from exercise. I don't have time to (don’t like to) sweat."

     

    ____18. "I should be nice (polite or kind) to someone when he (she) is being pleasant to me — even when that means he wants me to eat what I shouldn't or skip exercising."

     

    ____19. "I ought not to mind it when someone nags or disapproves of something I do or don't do related to weight-loss. If anything, what he or she does should encourage me and make it easier to lose pounds."

     

    ____20. "I cannot use losing weight because it has hurt my health as a reason for shedding pounds.” For example,”I'm healthy enough now, and it might be years before my health suffers.”

     

    ____21. "I should not need to do what's uncomfortable or difficult to drop pounds and keep them off."

     

    ____22. "I ought not to believe that something is true when an expert (or someone who behaves like one) says what I think is wrong."

     

    How to score:

    1. Make sure you read all of the statements.

    2. Please count your check marks and write that number here: ________.

     

    What your total score indicates:

    Summary of Winner’s Words:

    Loser Language

    Body Fat-Freeing Talk

    Lose

    Get free of (excess body fat)

    Give away

    Get rid of

    Gain

    Temporarily added

    Diet

    Way of fueling (eating)

    Quit

    Avoid

    Give up

    Giving away

    Getting free of

    Stop

    Put an end to

    Cheat

    Treat well

    Respect

    Try

    Do it

    Getting it done

    Shed

    Give away

    Get free of

    Get rid of

    Weight

    Excess body fat

    Fast

    Forever

    Sweat

    Sweet-wet

    Drop

    Give away

    Get rid of

    Stay free of

     

    Way of Fueling List

    Just as some people care about us more than other folks, some foods and drinks care about us more than others do. Some like us and some love us. Some individuals, foods and drinks are indifferent, but could go either way. They could move toward liking or disliking us. There are body fuels that don't care for us. Avoid taking it personally. They are incapable of loving or liking anyone.

        With the above in mind, I created an abbreviated list of foods and drinks. It's called a "fuels list." I named it that because that's what foods and drinks really are: BODY FUELS. The more we think of them as otherwise — medications , works of art, social lubricants or whatever — the more apt we are to be in trouble with them and to have unhealthy pounds.

        Please note that what follows are simply very general guidelines and comes from someone who isn't a nutritionist, dietician or medical doctor. If you have a food allergy, serious health issue or any other such condition, seek out and rely on an appropriate professional. This list of fuels isn't a diet or intended to replace a way of eating prescribed by your physician. If you have any question about its value to you, ask your doctor. It is difficult to imagine that this information would be anything but helpful to anyone older than five, but you are too important to take even the slightest chance.

     

    Fuels With Additives That Typically Love Us

    Water. Can be tap, bottled spring or seltzer water as clean as we can get. It's said that we adults need eight glasses of water a day . . . besides whatever else we drink. Because the body fuels that love or like us have more fiber, they move more slowly through our bodies and might encourage some discomfort. Drinking plenty of water (fuel additive) helps by keeping the fiber-rich fuels moving along at a better pace.

        Vegetables (except potatoes). Eaten raw, baked, boiled, steamed or stir fried in water (with olive oil) or in as little of another vegetable oil as we can get away with. They really love us when used in soups. Canned vegetables packed in water with no salt or washed or frozen are all right, but fresh are more "loving." Vegetables with deep coloring are excellent. Sprouts and most legumes (peas, beans and lentils) are included here. Also, include garbanzo beans, soy beans and soy bean products. Tofu is a good source of vegetable protein. Store tofu in the refrigerator, in juice or stock to flavor it.

        Skim milk and unsweetened almond "milk" (liquid and powdered) in good company. Used two or so times a day, they're great mixed with grains or fruit. I include here skim plain yogurt, uncreamed or dry cottage cheese (also called pot or farmers' cheese) and grated Parmesan cheese.

        (Some body fuels that don't love us are influenced for the better when combined with fuels that have the good sense to love us.)

        Fruit in good company. Fresh fruits or fruit packed in its own juice love us when we use them to flavor whole grains or soups. Cantaloupe, strawberries, grapes and bananas are four of the best.

        Fruit juice in water. When used to flavor water, fruit juice loves us. Apple fizz, for example, is cold seltzer water and just enough apple juice to flavor it.

     

    Fuels That Typically Like Us

    Vegetable juices. They like us well enough when they are free of, or low in, sodium (salt). Fresh vegetable juices are more affectionate. Canned vegetable juices usually have too much added salt, but we can buy them low in salt.

        White meats. Nearly all fresh fish, rabbit, chicken and turkey breast cooked free of the skin any way but fried. Oily fish, such as blues and mullet, aren't included. Water-packed and salt-free tuna that's been drained likes us well enough. White meats are at their best when cooked with fresh vegetables to make a vegetable and meat dish.

        Nuts and peanut butter, unsalted. For most of us, relatively small amounts are okay. What's called "natural" peanut butter is better.

        Catsup, salsa, mustard, vinegar and tomato sauces. These body fuels like us when they are as free of salt, processed sugars and oils as we can find or make for ourselves.

        Egg whites. Many recipes work just as well using egg whites alone instead of whole eggs.

        Dried fruits, fruit spread and juice concentrates. These body fuels like we human beings well enough when added to whole grains or salads — just as flavoring. They do need to be free of added sugar.

        Potatoes in good company. They “have enough sense to like us” when used occasionally and in small amounts to flavor soups and salads.

     

    Fuels Typically Indifferent Toward Us (The following can go either way for the better or worse, so we need to take care with them.)

        Artificial sweeteners (for instance, in the blue packets). They are probably all right for most adults, unless allergic to them. Some folks believe that artificial sweeteners increase our appetites and promote becoming or remaining diabetic. Consider moving artificial sweeteners to the "dislike us" group, if you have concerns about excess hunger or diabetes.

        Low-fat dairy products. Includes low-fat milk, low-fat yogurt, low-fat cottage cheese and buttermilk.

        Egg substitutes. Have a small amount of or no fat or cholesterol, but may have too much salt for those of us who need to keep our intake of salt as low as feasible.

        Butter substitutes. Include margarine and other substitutes that are fat-free. But they may have so much salt that they don't like us.

        Salt substitutes. Are used as aids in getting rid of added salt. Once that’s done, it's better to avoid the salt substitutes.

        Diet soda. These are sodas free of sugar and caffeine and are also low in salt (35 mg or less).

        Shellfish. Includes shrimp, scallops, lobster, crabs, oysters and clams. They don’t like us if we need to keep our intake of cholesterol low or if we are allergic .

        Caffeine. This drug is a stimulant and is commonly found in cola drinks, cocoa, tea and coffee and may be all right for most of us who use little of it. Caffeine hates those who suffer with hypertension, too much mental stress or ulcers. Pregnant women, those who are nursing and folks at risk for breast cancer need to consult with their physicians about its use.

        Wholegrains. Found in breads, cereals and pastas is wheat, corn and rice with the bran still with them. They need to be as low in salt, oil and processed sugar (including honey, sugar and corn sweetener) as we can get. Bread makers label them as 100% whole wheat, rice or rye. Grains without the bran dislike or hate us.

        Some red or dark meats and olive oil in good company. Cuts of beef (good grade rather than choice or prime), veal, lamb and dark fowl meats trimmed as free of fat as possible. Then they are added to vegetables in soups or other vegetable dishes as flavoring. The same can be done with the dark meat of chicken and turkey cooked without the skin. The skin has much of the fat and cholesterol that hates us. Olive oil, mixed with water or vinegar, can be added to vegetable salads and used in cooking.

        Whole egg in recipes. Whole eggs don't like those of us who have a problem with cholesterol. For the rest of us, they are likely to be indifferent when combined in recipes with loving fuels.

     

    Fuels That Usually Dislike Us

    Dried fruits and potatoes. When eaten by themselves, rather than eaten for flavor in the good company of fuels that love us, dried fruits or potatoes DISlike us. They have or change to too much natural sugar.

        Fruit juice, undiluted. When undiluted, there's too much sugar.

        Salt dislikes us when added to foods during or after cooking or when added to drinks.

        Whole egg — not in recipes. It's the yolk, with its high fat and cholesterol, that dislikes us.

     

    Fuels That Commonly Hate Us

    Fatty foods. These body fuels include pork and untrimmed and fatty cuts of red meats such as ribs and chops. Also included are whole milk, oils (except olive oil), butter and most cheeses. (Small amounts of cheese are indifferent (okay), when added to body fuels that love us.)

        Processed grains. These are the grains that liked us until they removed the bran portion of the grain.

        Processed sugars. Included here are more than very small amounts of granular or powdered sugar (white and brown), honey (processed by bees), molasses, syrup, corn sweetener, fructose, dextrose, glucose and other such products added to foods and drinks.

        Alcohol. This drug is addictive. I am convinced it hates us and deserves little affection. It is amazing how many grownups drink beer and wine and somehow don't think they use alcohol. Some research seems to say that drinking alcohol "in moderation" (whatever that is) contributes to good health. It might be the people — not the alcohol — account for what happens to those folks. Possibly they have characteristics, such as acting compulsively, that mean they will do more of other behaviors to enhance their health? Anyway, alcohol knows enough to care for us only when used in cooking. The heat evaporates the alcohol and leaves the flavor.

     

    Secret Sabotage Quiz

    When an adult has ongoing excess body fat, the question isn’t, "Do I have a would-be saboteur in my life?" The question is, "Who is he or she and what do they do?" Because their attempts to discourage or interfere are subtle, this quiz is a useful way to investigate.

        When you are about to begin or are already doing what you hope will help with chronic excess body fat, is there someone who,

    1. Yes___ No ___ Tempts you to eat or drink too much or what you shouldn't?

    2. Yes ___ No ___ Isn't someone paid to look after your health but still seems displeased with you when you are NOT doing what you need to do to get rid of excess body fat or because you have it?

    3. Yes ___ No___ Appears to like it when you don't exercise or when you eat or drink what dislikes or hates you?

    4. Yes ___ No ___ Questions the value, safety, or importance of exercise or being rid of excess body fat?

    5. Yes ___ No ___ Points out and emphasizes negatives regarding exercise or getting rid of excess body fat? Such a person might, for instance, tell you about someone who was hurt in a traffic accident riding her bicycle.

    6. Yes ___ No ___ He or she probably knows you "over-fill" or use body fuels that dislike or hate you when you feel angry or sad. Does he or she encourage those emotions in you when you are fueling better or preparing to?

    7. Yes ___ No ___ Makes comments such as, "Are you sure this is healthy?" "You look fine to me." "I don't think you need to lose any (that much) weight." "It's only baby fat." "Surely you can go off your diet, just this once." "But, we're on vacation." "I liked you better before you started losing weight (dieting)."?

    8. Yes ___ No ___ She (he) knows that alcohol (some other high-calorie hateful fuel) hurts you and you need to avoid it completely, but insists on keeping it where you will be tempted or gives it to other folks when you are present?

    9. Yes ___ No ___ Repeatedly brings up a sensitive topic you thought was settled? He or she understands that you get upset and over-fuel when he does that.

        Did you identify someone? More than one person? Think about it.

     

    Complete List of Body Fat-Freeing Facts

    Record all or portions of this list for yourself.

    1. Record these facts with feeling (enthusiasm), instead of simply saying them.
    2. Record them again, occasionally, and keep from letting any concern about how well you record interfere with doing that and listening often.
    3. The word(s) in parentheses can be used, if you prefer, instead of the word(s) just before them.
    4. Instead of saying “someone”, you can put the name of a person you love or care about. It is better to avoid the name of a person you might change your feeling for. Names of children (young or grown) usually work well. For instance, rather than recording, “I answer thoughts from my youth that challenge (threaten) someone or something I care about,” you could say, “ I answer thoughts from my youth that threaten Billy.”

    Illustrations Serve As Control & Confidence-Building Reminders

    Use my pulse speedometer

    Rebounding

    Go Signs Encourage Play

    I can do this, too

    Clove chewed in sugarless

    gum eases false

    hunger and

    needless cravings

    How I move shows

    how much I care

    Putting my hands

    together suggests how

    much to put in

    my body's 'tank'

    I CAN review my list

    of benefits from doing

    Aerobic Play

    Writing Three Caring Steps

    turns 'mistakes' into

    opportunities

    Listening to and reading

    Body Fat-Freeing Facts

    'cleans' my 'stream'

    Confidence and control

    increase when breathing

    deeply and slowly

    in through my nose

    out through my mouth

    Needless unknown-to-me

    anxiety leaves with

    deep slow breathing

    As I lighten up on

    myself, my body becomes lighter

    to stay that way and safely

    I think less of body fuels

    and inactivity as I think

    more of myself and

    what does now or

    will depend on me

    I enjoy and safely the

    feeling of empty as

    I fill my mind with truth

    My body's 'tank' (stomach)

    growling says I'm going

    in the truthful direction

    I'm willing to use only 'body fuels'

    that like and love me and

    in loving amounts . . .

    I keep from over-filling

    (Write here and below more of what helps)

     

     

     

     

     

     

         

     

     

     

     

     

         

     

     

     

    Lovelace Bio-psycho-social Process Diagram