Why Dieting & Exercise Really Suck: What you can do instead, it's not what you think

©2023 V. J. Espejo PHC. PT. BMMM. All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the author, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

ISBN: 979-8-35090-994-4 paperback

ISBN: 979-8-35090-995-1 ebook

Dedication

I want to express my deepest gratitude to my dear mother, to whom I dedicate this book. She has been a constant source of guidance, wisdom, and love throughout my life, and I am forever grateful for all that she has taught me. Her unwavering support and encouragement have been instrumental in shaping the person I am today, and I can only hope to pass on the same kindness and wisdom to others. Though she is no longer with me, her memory lives on in my heart, and I will always cherish the precious moments we shared together.

Contents

INTRODUCTION

CHAPTER 1 WHY DIETING REALLY SUCKS

Why does dieting really suck, and what is it about it that makes so many people hate it and avoid it?

CHAPTER 2 WHY EXERCISE REALLY SUCKS

Why exercise really sucks and why do so many people hate it and avoid it?

CHAPTER 3 WHAT CAN YOU DO

Instead of dieting and exercising the old-fashioned way, what are your options for good health and longevity? It’s not what you think.

CHAPTER 4 HOW TO DEVELOP GOOD HABITS

Convert easy and practical everyday routines into good habits that stick.

CHAPTER 5 THE BLUEPRINT FOR PERMANENT CHANGE WITH GOOD NUTRITION

A specific program you can do to improve your health while losing weight and a list of nutrition options you can get from the grocery store.

CHAPTER 6 THE BLUEPRINT FOR PERMANENT CHANGE WITH SIMPLE EXERCISES

Easy and practical key exercises you can do at home or at the gym so you can reclaim your health and live longer.

CHAPTER 7 HOW TO STAY MOTIVATED

You will learn how to stay motivated to reclaim your health with useful tips.

CHAPTER 8 SLEEP

Easy guide to get good sleep to rejuvenate all your cells.

CHAPTER 9 SOCIAL INTERACTION AND FRIENDSHIP

How do you relate with other people as part of your good health?

ABOUT THE AUTHOR

ACKNOWLEDGMENTS

RESOURCES

INTRODUCTION

Let’s face it, dieting and exercise really suck. But, what is it about dieting and exercise that makes so many people hate it and avoid it? It’s easy to feel overwhelmed and frustrated by the never-ending cycle of fad diets, intense workout routines, and self-imposed restrictions. But there’s good news! It doesn’t have to suck. You don’t have to go through all that hassle to maintain good health and longevity.

Instead of sweating it out with grueling workouts and strict diets, there are easy and practical techniques that you can incorporate into your daily routine. These are techniques that I practice every day, and they have made a significant impact on my overall health and well-being.

My purpose in this world is to make a positive impact on others’ lives by assisting them in achieving a healthy and extended life while minimizing suffering, which is outlined in my book. My passion lies in serving people, and I believe that by spreading this knowledge, I can make a real difference.

I live by the mantra Each One, Reach One, which means that if we all do our part in helping others, we can create a ripple effect that will benefit society as a whole. The act of caring for people and treating them with the same love and kindness as we do for ourselves is crucial in creating a harmonious and supportive community.

This book is specifically written for you. Countless people, just like you, have committed to the methods in this book and have achieved great success.

One of my clients, Samantha, shared her testimonial with me, and I wanted to share it with you. I have lost an impressive seventeen pounds in just two months by following the strategies outlined in your book. I incorporated fasting, tea, and fiber-rich foods into my diet and also made sure to get in regular workouts and walks. I plan to increase my reps and walking distance even further next week. Thank you so much. I am finally doing it!.

Samantha’s experience shows that this approach is both effective and sustainable. It’s not a crash diet or a fad exercise routine. It’s a lifestyle change that yields real results. And the best part? It’s easier than you might think! By committing to the strategies in chapters 3 - 9, you too can experience a transformation like Samantha and feel so much better in the process. Congratulations for taking action. I wish you all the best on your health, wellness, and longevity journey!

I decided to write this book because I was deeply moved by the alarming number of people who suffer from poor health. I couldn’t stand idly by and watch their struggles, so I felt a strong urge to make a difference in my own way. I am not a medical doctor or a health science expert, but as a licensed health coach and personal trainer, I have spent over thirty-five years studying health and longevity.

My own daily routine, as well as that of my beloved mother and other family members, is the culmination of this knowledge. While you’re certainly free to disregard my suggestions, I strongly believe that you’ll be missing out on some truly transformative insights.

I am aware that not everyone may benefit from this book, but I have strived to make it as generic as possible while still being highly effective. My ultimate goal is to help you if you are serious about improving your health, regardless of your background or current health status.

If just one person is able to benefit from this book, then it will have fulfilled its purpose. I designed it with utmost flexibility and affordability so that you can easily tailor it to fit your unique circumstances. What’s more, it won’t demand too much of your precious time. So, you can make the necessary adjustments and take steps towards transforming your life at your own pace, without any stress.

There seems to be an endless supply of books and videos about dieting, exercise, and how to live a long and healthy life. Many of these books and videos promote exercise routines that are either too complex to stick with or just plain unrealistic for everyday life. It can be discouraging and frustrating to try and navigate all of this information in search of something that actually works for you.

I understand that you’re looking for a solution that won’t consume too much of your precious time. It’s important for you to find something that you can realistically commit to, with patience and consistency. Seeing positive results is crucial, but you also want to see them within a reasonable timeframe, not in just a matter of days.

It’s no secret that the typical American diet is chock-full of processed foods, added sugar, excessive salt, unhealthy saturated fats, and chemical additives. Unfortunately, this way of eating has become the norm for many people. Along with a poor diet, many Americans also spend a significant amount of their day sitting, whether it’s at a desk job or lounging on the couch at home. Unfortunately, this sedentary lifestyle can have serious negative impacts on one’s health.

Our bodies aren’t built to handle a sedentary lifestyle or a constant intake of processed junk. These habits can contribute to a range of health issues, from obesity and heart disease to diabetes and cancer. While it may be difficult to make changes to our diets and routines, it’s essential for our long-term health and well-being. By choosing whole foods and getting up and moving more often, we can take control of our health and reduce our risk of chronic disease.

It’s becoming increasingly clear that stress and unhealthy eating habits, particularly those involving excessive sugar consumption, are major contributors to the global obesity epidemic. Once limited to industrialized nations, processed-and fast-food industries are now spreading to other countries, which has led to similarly dire consequences for people’s health across the world. For many individuals, food serves as a coping mechanism to manage feelings of stress, emotional distress, or even just boredom.

It’s alarming to see how the expansion of economies and food industries has enabled unhealthy eating habits to spread worldwide, causing serious health issues like obesity. The combination of too much sugar and high levels of stress is a recipe for disaster, and it’s no wonder why so many people struggle with their weight.

Sadly, some individuals turn to food as a way to cope with their personal problems or feelings of distress, leading to a cycle of overeating and weight gain. This issue is especially concerning because it affects people of all ages, races, and socio-economic backgrounds, making it a public health crisis that demands attention and action.

Making changes in your life can be a daunting task that requires a lot of courage. It’s not always easy to step outside of our comfort zone and do something new, but it’s necessary if we want to grow and improve. You are the only person who truly knows what you need and what you’re capable of achieving, so it’s important to be honest with yourself. Don’t be afraid to ask yourself some tough questions.

To get started, grab a pen and a piece of paper and jot down your goal. What is it that you want to achieve? Whether it’s losing weight or breaking a bad habit, be specific about what you’re aiming for. Once you’ve identified your goal, take some time to reflect on why you want to achieve it. What motivates you to make this change? What will it mean to you if you succeed or what will you lose if you don’t succeed?

Are you ready for a challenge? If you’re looking for a practical way to kick-start your nutrition and simple exercise routine, look no further than chapters 5 and 6 of this book. I recommend committing 100 percent, not 98 percent, for just two weeks. It may not sound like a lot, but trust me, it’s enough time to make a difference.

During those two weeks, you’ll need to find the time, effort, and motivation to stick with the program. But when you do, you’ll feel a sense of pride, confidence, and satisfaction from accomplishing something hard. And after just two weeks, you’ll have a decision to make: do you want to continue on this path or not?

From my experience, most people who commit to the two-week challenge find that they enjoy it and feel better. Just imagine where you could be a year from now if you started today. With the tips and actions outlined in this book, you can lose 1 to 2 pounds a week for six months and keep it off. That’s a potential weight loss of 26 to 52 pounds!

In the end, the most effective nutrition and exercise routine is the one that you can commit to consistently. Often, you are held back by fear, your own anxieties, and self-doubt, which can make it difficult to make lasting changes to your lifestyle. However, it is important to recognize that you have a deep-seated reason for wanting to improve your health, and to focus on the positive outcomes you will experience as a result.

The key to success is to start taking action today, you have to give a damn about your health. Don’t wait for the perfect moment or for everything to be just right. Begin now and make small but consistent changes to your diet and exercise routine. By taking the first step towards your goal, you will already be one step closer to achieving it. So, when should you start? The answer is simple: today!

Welcome to my two-part health and longevity project. The first part of this project is crucial and requires your full commitment. Once you achieve your goals in