Strategic Nutrition Guide: Effective Dietary Habits For Acquiring The Body You Want

By Mark Tan

Did you know that one of the crucial keys to losing weight is to watch what you eat? You probably do, although you probably haven’t figured out how to do it properly yet. With so much information out there, it is not surprising that most people end up confused over such a seemingly simple issue.

That is precisely why weight loss success story Mark Tan has written a new book entitled "Strategic Nutrition Guide: Effective Dietary Habits For Acquiring The Body You Want", which provides you with the answers to many important diet-related weight loss questions and challenges, such as:

- How your body uses and stores energy, and how you could use that knowledge to your advantage
- What you need and don’t need to know about calories
- How to reduce your daily caloric intake without even noticing it
- How to use information on nutritional labels to your advantage
- How to cook healthily without being limited by specific recipes
- How to eat healthily in a variety of social settings

Make no mistake about it – this book does not contain prescriptive recipes or some generic classifications about “good” or “bad” foods. Instead, it contains valuable diet-related knowledge that can empower you to create a healthier version of pretty much any recipe.

The information provided in this book will help you cultivate a healthy attitude towards food, so that you can enjoy it in a way that does not jeopardise your weight loss plans. Get rid of the guilt and misinformation and start progressing towards a healthy lifestyle right now! Get the Strategic Nutrition Guide today!

• Language: English
• Publisher: Mark Tan
• Release date: Mar 6, 2015
• ISBN: 9781310065231

Mark Tan

Good day, and welcome to my author page. Please allow me to introduce myself. My name is Mark, and I’m a regular laid-back person. In terms of education, I'm a professionally trained scientist. However, I have also trained in the military, been actively involved with social justice advocacy, union movements and rescue volunteering. At the moment I'm building a flourishing career as an advocate and student counsellor in Australia's higher education sector. I also spend my days helping normal people get in shape.To me, the decision to be healthy is one of the best decisions anyone can make because a healthy lifestyle allows them to have more vitality, a positive body image, increased self-esteem, and have an overall better quality of life. Ever since I 'caught the fitness bug', I have helped some of my personal contacts succeed in their own journey towards fitness. After a while, I figured out why some people were successful in their weight loss and fitness journey while others failed, and translated them into a few books on these topics. And voila! Here they are - on this page!Furthermore, since I take it as my personal mission to lead people to weight loss success, I also have a fitness blog which I regularly write and post on. Do check it out, subscribe to it and also 'like' it's facebook page. Oh, you'll get a freebie when you do subscribe! You can find the links to those from this page.In addition to fitness, I also run the Granite Network - a series of sites that are very diverse - ranging from problem solving to online education to travel-related interests, and even online retail! Check them out. There's bound to be something you like! For your convenience, I have listed the Granite Network site as my website on this profile page. I'd also like to get professionally connected with you on LinkedIn. Once again, that information is listed on this profile page.Alrighty, that's it for now. Have a wonderful day!Your personal fitness motivator,Mark

Book preview

Copyright Notice

Strategic Nutrition Guide

Mark Tan

Smashwords Edition

ISBN: 9781310065231

Copyright 2015 Mark Tan

Discover other titles by Mark Tan:

Winning Psychology Manual

Lifelong Fitness Blueprint

Traveller’s Fitness Bible

License Statement and Author’s Medical Disclaimer

This e-book is licensed for your personal enjoyment only. This e-book may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient.

If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to your favourite e-book retailer and purchase your own copy. Thank you for respecting the hard work of this author.

All of the material contained in this book is provided for educational and information purposes only. The author does not take any responsibility and cannot be held accountable for any negative outcomes or adverse effects resulting from following any advice in this book.

The contents of this book do not replace that of a licensed medical or health professional. It is especially important to be wary of personal health circumstances and pre-existing medical conditions before making any changes to dietary or exercise habits.

When in doubt, you are advised to consult a licensed medical or health professional in order to determine whether specific dietary or exercise advice or program is suitable for you to heed or commence.

When there is a conflict between the contents provided in this book and the recommendation of a medical or health professional, the latter always supersedes the former.

Remember, safety first!

Table of Contents

Copyright Notice

License Statement and Author’s Medical Disclaimer

Dedication

CHAPTER ONE: WELCOME

Introduction

My Experience With Nutrition

Why We Are Attracted To Bad Foods

A Cursory Glance At Existing Diets

The Importance Of Psychology And Learning

CHAPTER TWO: ENERGY AND CALORIES

Understanding Energy

Calories

Macronutrients

Diets And Energy System – An Electrifying Link

Your Daily Caloric Needs

How Your Caloric Needs Fit Into Your Fitness Goals

CHAPTER THREE: NUTRITIONAL LABELS

The Deal With Nutritional Labels

Reading Nutritional Labels 101

Nutritional Information For Food Without Labels

The Logical Approach To Nutritional Labels

CHAPTER FOUR: SECRET FORMULAS FOR REACHING YOUR GOALS

Goal Setting – An Introduction

Nutritional Goal Setting

Your Food Diary

Planning Your Cuts

Reducing Your Calories – A Systematic Approach

Think Before You Eat

CHAPTER FIVE: COOKING FOR WEIGHT LOSS

Cooking To Reach Your Goals

Cooking In Bulk

Essential Cooking Related Issues

CHAPTER SIX: EATING WHEN OUT OF HOME

Eating In Social Settings

Restaurant Or Casual Dining

Communal Dining

Dealing with Buffets

Dinner Parties

Informal House Parties

CHAPTER SEVEN: TAKE A STEP BACK

Putting Food In Perspective

The Final Note

Bonus Section: Easy Fat Loss Tips To Implement Straightaway

The Parting Note

About The Author

Dedication

The Strategic Nutrition Guide is dedicated to everyone who has believed in me and helped me achieve my dream of writing this book. It is also dedicated to you for placing your trust in me by grabbing a copy.

CHAPTER ONE: WELCOME

Introduction

Hi! Thank you for purchasing the Strategic Nutrition Guide, one of the books in the Granite Fitness series. I’m really grateful that you have entrusted me to guide you towards the path of fitness. To show you my appreciation, I have made sure that the content of this book is powerful, effective, motivational, and can help you reach your fitness goals.

Like every other fitness expert, I have my own philosophy and ideas about the best way for you to lose weight, get in shape and stay in shape in the long-term. After I describe my own philosophy, you should have a good grasp of what to expect in this book.

I personally think that your path to fitness starts with your mind and not your body. You need to have a strong belief that you can succeed. If you do not have this, your chances of experiencing success will be greatly reduced.

Having a strong belief is important because it will affect how you respond when the going gets tough, and believe me, there will be times when it is tough. If you have a strong belief and mindset, you will be determined to press on and overcome the barriers until you reach your goals. If you are full of doubt, fear, and frustration, you will be more likely to give up.

A strong belief in itself, however, is not enough to get you to your goals. It merely acts as the spark that will ignite your passion to take action. After ensuring that you have the right mindset, the next step is to acquire the proper knowledge and tools for your journey.

I have to highlight the importance of acquiring the right type of knowledge. Following a flawed philosophy will lead to disastrous outcomes and leave your long term goals in smithereens. The right knowledge, however, will move you towards the next step, which is to formulate a plan that can help you reach your goal.

Once your plan is in place, the next step is to implement it. This is the part that requires a lot of heart and discipline. It is also the difficult part because it requires change. This is where your motivation kicks in again. A strong belief and mindset will spur you on to stick to the plan.

The next part, which is just as crucial, is measuring and monitoring your progress. This not only keeps you on track, it will also inform you about how well the plan is working, and whether or not it requires tweaking.

If you have taken all the right steps, you should be experiencing a little bit of success within a few weeks. Once you can see that the plan is working, it will do wonders to your self-esteem. When this happens, the positive feedback cycle completes itself, as the success reinforces your belief system.

Now that I have described my philosophy in general, how does this book specifically fit into your fitness journey? The main focus of this book is on the nutritional aspect of the equation. If you