Dad's Diet

By Robert Morrow

Men don't think about dieting much.But once we pass adolescence, settle down in a new career, new family, new lifestyle....we put on a few pounds. Our spouses are constantly dieting but we, as men, don't think about it much. Sure, we want to lose a few pounds. But do we have to do it the same way our women do, constantly buying new books, watching endless videos, going to meetings? No, that would be unthinkable. There is too much work to do; too much sports to watch. In this (very small) book, you'll learn to lose weight without exercising (Yes, it's true!)...You'll learn how to order in a restaurant...You'll learn how to eat what you always eat...just differently, And best of all, you'll lose weight quickly, easily, and without making a career out of it! This book is a must for men who have gained weight during Covid. With no exercise and no diet changes, it's simple and effective.

• Language: English
• Publisher: Sunao International Publishing
• Release date: May 6, 2021
• ISBN: 9798201525422

Robert Morrow

Robert was a member of the of the early four-person marketing team behind the Tim Horton's chain in Canada, and was instrumental in launching the "Roll up the Rim to Win" campaign in the early 1980s. He has also been a Taekwondo and Pilates instructor and has hosted the Canadian National TKD team. He is now a full-time author and his #1 bestselling real estate books have helped thousands of people profit from the largest investment they'll ever make. Robert's true passion is fiction, however, and his debut thriller, "New York Fried", introducing former CIA trainer turned chef, Artichoke Hart, was an instant hit. He created Sunao International Publishing in 2018 in order to assist other authors self-publish and, in that capacity, has collaborated in the creation of two romance series, as well as launching a handful of other independent authors, all of whom have reached #1 or #2 on bestseller lists, due to his unique marketing techniques. Robert currently lives in Southern Ontario where he continues to write fiction, assist other authors, and aid investors to realize their dreams in real estate. To join the mailing list and receive FREE titles, write [e-mail] with "I love FREE books!" as the subject.

Book preview

Dad’s Diet

by

Robert J. Morrow

This book contains the opinions and ideas of its author.

It is sold with the understanding that neither the author nor the publisher is engaged in rendering financial, legal, consulting, investment or other professional advice or services.

––––––––

Dad’s Diet, Copyright © 2021 by Robert J. Morrow

a Sunao International publication

All rights reserved. Printed in the United States of America. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the United States Copyright Act, without the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the

Copyright Clearance Center, MA 01923.

ISBN#  9798576081561

Morrow, R.J.  1957-

First Edition, January 2021 (trade paperback and eBook)

Sunao

Other books by Robert J. Morrow:

FICTION

Soul Survivor

The Security

New York Fried, An Artichoke Hart Adventure

with Toni Carrera

Highland Hiatus, Menu for Passion, Book 1

Trinidad Tryst, Menu for Passion, Book 2

Detroit Dalliance, Menu for Passion, Book 3

with Natalie Tang

Sympathy for a Devil, Devil’s Run Book 1

Devil in Disguise, Devil’s Run Book 2

Devilish Behavior, Devil’s Run Book 3

NON-FICTION

Investing in Student Housing

How to SELL your home PRIVATELY in Canada

Sold Strategies (US and Canadian Editions)

The Cheapest, Safest & Smartest Way to Sell Your Home

Buck Tradition

The Smartest Way to SELL YOUR HOME in Canada

The Barre Chord Approach

Learn Rhythm Guitar without Theory

Table of Contents

Foreword: Then COVID hit

So, you're probably asking: Why me?

My qualifications

Setting expectations

Technology helps

PHASE ONE: Lose it!

The rule of 400

A conversation about fast food

Out of Sight, Out of Mind

The thing about health

Drink ‘till you drop

Plating and presentation

Body Mass Index (BMI)

One to Two Pounds per Week

Don’t beat yourself up

The thing about exercise

Choosing items for the cart

Can I still eat out?

PHASE TWO: Improve It!

Can you cook?

Plateaus

PHASE THREE: Maintain It!

How long will it take?

What happens when I lose my weight?

The SmartTONE® program

Managing your cardio

How do I know how hard to push?

What is the best approach to strength training?

Appendix one: Measurements simplified

Switch out Popcorn for Potato Chips

Fool your Eyes

Sauces

Let’s talk about Salt

The case for Fish

Choose your plan

Water intake

Tasty foods that are low in calories

appendix two9

Balance is not a quick fix

Note from the author

Foreword:

Then COVID hit

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Sometime during March, 2020, the whole world changed, and it will likely never be the same again. Within a few weeks, virtually everyone in the world was locked down, regardless of where we lived and what we did for a living. Covid-19 became top of mind, becoming more important than work, play, and anything else that used to matter.

For many, it was a drastic lifestyle change: no more eating in restaurants regularly; no more having dinner at friends and family's houses; no more hanging out at the local pub or bar with friends for a quick, afterwork drink.

As a result, we all stayed home. And to stay occupied, we started eating (and drinking) more than normal. And we put on weight as a result.

Shuffle a year later (at the point of this writing) and most of the world was in a second lockdown, experiencing second and third waves of Covid that were more devastating than the first. Although some of us had experienced a little reprieve as our various governments eased restrictions in order to maintain some kind of economy, we were bounced back to the way it was earlier in the year.

And we all knew that would mean more weight.

Statistics show that, on average, people added 10-20 pounds from March 2020 to January 2021, some more. And we all continued to put on weight indefinitely as the light at the end of the tunnel seemed to be getting dimmer.

For me, it meant the timing of this little book was more important than ever. The average male is currently experiencing a more sedentary lifestyle than before. Even if you were somewhat of a couch potato before the pandemic, at least it was your choice. Thanks to the virus, it no longer is.

For many of us, walking around the office, plant, construction site, or even walking back and forth to the car every day, is no longer a daily routine. If you work from home, your office is now only twenty feet or so from your bed, and let’s face it, why even get out of your jammies if no one’s going to see you anyway? If you lost your job because of the pandemic, you’re even worse off because not only are you compensating for the loss physically (by over-eating and drinking) but mentally as well (stress).

I struggled to maintain a healthy weight throughout the first few months of the pandemic but then hunkered down in November to re-start the program this book discusses. I cook more so I’m not indulging in restaurant food like I used to. I also walk on a treadmill a couple of times a week. But other than that I spend most of my day in front of the computer (which is in the next room to my bedroom) and watch way too many Hallmark® movies with my wife at night.

But, because of my adherence to the lessons in this book,  I’ve managed to keep my weight to within five pounds of what my goal had been when writing this book originally. My hope for you is that you can achieve the same. Then, at the end of this, when the light at the end of tunnel is bright and the sun shines freely again, we will all be in good enough shape to resume our previous healthy, happy lifestyles!

Robert J. Morrow, March 2021

Dundas Ontario, Canada

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So, you're probably asking: Why me?

Odds are someone (most likely your wife or girlfriend) gave you this book.

Or it was a free giveaway and you were in the right place at the right time.

If you actually paid money for a copy, I'm impressed (and you can probably skip to the next chapter since this one is essentially just to convince men they need to lose a few pounds).

Regardless of how you came into possession of this book, diet books in general are not something you read regularly; heck, you probably don't read much at all. There is just too much sports to watch in between helping with the kids, fixing leaky pipes, washing the car, etc.  Why should you spend your valuable time reading some guy's schticky idea of a diet book for men?

First of all, that's why it's a really thin book.

Second of all, I'm a dad too. I get it. I have five children, two wives (one's an ex), and four grandchildren. I am surrounded by people who are concerned about my health and welfare. I feel loved, of course, but it's a pain since I don't really want to be reminded of diets and other weight concerns.

Unfortunately, we're not the studs we once were (or still think we still are) because age, work, family and time are all aligned to ruin our image of ourselves.

So let's cut to the chase: If you're over thirty-five years-of-age, you're probably overweight.

You are also probably mid-career, so that takes priority at the moment, and you have a young(ish) family that demands time that you'd rather spend in front of a TV.  But you're also starting to feel a little sluggish and things that used to be easy (like playing hockey with the guys on Friday night) don’t come as easily as they once did. Maybe losing a few pounds wouldn't be a bad idea.

Your wife or significant other is, of course, up-to-speed with all the latest diet trends. She's probably read every