Your Guide to Losing Weight & Staying Slim Forever

I created this guide for people who are focused solely on losing weight, shedding excess body fat, and seeing a lower number on the scales. This guide is not about building muscle or fitness; it’s purely about achieving your weight loss goals. For that and once you have mastered your weight you can check out my Guide to Body Composition. I've written this simply for those who are struggling to get their weight down. It's because of the absolute scam of BS all these decades of weight loss tips in magazines, TV, online and clubs, memberships etc. It has to end. Maybe like some people lately on the verge of the anti-health medicine Ozempic or whatever it's being labelled as. The other day, I witnessed a woman at my friend Tash's coffee van fabricating an elaborate story about how she had cut certain things from her diet to explain her drastic weight loss, which Tash had inquired about. I didn’t mean to be unkind; I simply pointed out, “You’re not taking Ozempic, are you?” Her expression said it all, even though she wouldn't admit it. My intention wasn’t to shame her but rather to share my concerns, which I did regardless. I mentioned, “Well, good, because that stuff is awful. Who knows what it’s really doing to you? The side effects are constantly being revealed and just as quickly forgotten. I've seen Dr. Mercola shed considerable light on its dangers. If you're thinking of doing it, or doing it... Stop. Instead I'm going to show you how to change completely and be healthy, happy and free with no expensive monthly drug bill.

This Guide is just for people to open up and note what they need to do. You will glance at this and think "Well, that's easier said than done." It is like you know what to do but you just can't. Fear not, I will at the end teach you about how to tune into your body to make all this things simple ways that become easy and normal to you until you never think about it again, like riding a bike driving a car or learning to whistle. It's just something you can do, if you can't do any of those things don't worry you can still do this. I'm qualified to tell you, I've been slightly over weight times in my life. I absolutely love food and could easily in a matter of weeks get overweight again. But I choose not to because firstly I follow things in this Guide but also because I've long since advanced to Body Composition. You can get to that too in a matter of weeks or months depending on where you are now. The good news is this Guide will cost you nothing, works every time for everyone and you can start today or tomorrow morning. As a pre warning, sorry if it's basic with no cleaver hacks or amazing secrets I learned on my travels. There's no magic supplement to strip the weight off, sure there's some supportive things you could use at the start as stepping stone to get you in balance quicker. But nothing is relied upon you don't have to take anything. The next warning is this Guide is not to make you more healthy, although by weighing less you'll already get more healthy. But I'm sticking just to weight loss here, so let's get into it.

What you need to do

Start this today if you're reading on an empty stomach in the morning or start tomorrow morning. These are the rules first of all.

• No Processed food, if man made it, don't eat it, don't eat food with nasty ingredients.
• Limit / Cut out sugar in all drinks, slowly adapt to your tea or coffee with no sugar.
• Get your Sleep right, check my Sleep Guide if you are struggling.
• Keep meals as whole foods as much as possible.
• Water and unsweetened smoothies, juices, tea and coffee are your drinks.
• Fast for as long as comfortable from your evening meal until the following meal next day.
• Eat smaller portions.

Don't worry I'll Guide you later on how to do all these easily. Also you'll rapidly become slim and failing on one or a few of these even often will not affect your weight. But typically this is your new normal. Again after time you'll never think about it ever again so there's not a list to carry around or signal needed to read this again. By the way do print this out to start it might help.

A Day in the life of a Slim Person

This is the real basics of how to consume food and drink for energy in the day that will bring your weight into balance. I thought I'd start with what you must do and after that I'll tell you how to make each one easy to follow.

• Upon waking drink some pure filtered water, boil it if you like a hot drink first thing and drink it cooled. Then follow this by going as far into your day as you can manage without any food. Eating anything even small will trigger more hunger.
• You've come to meal one say around 12-1pm. Choose a small meal, use the internet to get the rough calorie amount, it'll never be exact but limit the calories of this meal to about 500-600 for women and 600-700 calories for a man. If you're a taller than average for your sex increase that another 100-200 calories.
• When you drink, make it pure filtered water, green tea, unsweetened tea, coffee or have a healthy homemade juice or smoothie.
• Choose movement every time, skip escalators for stairs, park further away in the supermarket car park. Park out of town and walk in, choose walking over driving. If you think you can go for the odd jog, run or better short sprint, but lose weight before going hard on that. It's not essential at this point.
• Meal time say around 6-7pm, you won't remember it every time but a shot of Apple Cider Vinegar 5 minutes before you eat is a good habit. This meal you can roughly count the calories to be up to 1000 for a women and 1000-1200 for men. Again increase if taller. Some days allow for more, say 2-3 days a week you can eat a little more.
• Sleep well at the right time for you. Make sure you get 7-8 hours of good sleep.
• Skip meals, some days just miss the lunch or miss the dinner, do 1 meal a day. So some days could even be like an apple at 3pm and then you main meal at 6pm. Again don't worry I'll explain how to make this easy.

Help to Speed up Weight Loss

The following do not need to be done but will speed up weight loss. You could use them short term but don't ignore the above section and rely on these instead. First I'll do the supplements then the hacks.

• Bentonite Clay & Psyllium Husk: Take 1 teaspoon (approximately 5 grams) of each in pure water. Do first thing in the morning on an empty stomach for 1-2 weeks then take a break. This will help you ease into eating less, detoxify you and help clear house as you lose weight. Drink more water in the day when having this.
• Pau d'Arco Dried Bark Tea: Drink a cup a day for up to 2 weeks.
• C60 Pure Hardwood Charcoal: Take 4 capsules a night before bed , this will detox you and help clear you out over night. Use it for a month and have a break, repeat sometimes.
• Apple Cider Vinegar: Take a tablespoon or 2 neat or in water before your main meal.
• Green Tea Extract: You can drink green tea or slightly more effective but more expensive is this supplement, we have a non caffeinated one.
• Whey Protein: Only the real one will do, we have Kaizen Raw & Living Whey Protein one at the site. It increases satiety and boosts metabolism via TEF (thermic effect of food).
• Fulvic Acid Minerals: Feeds you the things your body is searching for through food and helps clear you out and super hydrate.

These supplements will all help, there are more in fact I'll say there are endless supplements and teas all that do weight loss, there was a whole program of 3 magic teas I used to say. In the end it all was unrealistic for people to keep doing. Then there's drinking coffee, oh there's so many things. I just think these are simple and easy to use, not expensive. You don't need to do them but they will speed things up and help clear out some issues that might not be helping. Lugols Iodine could be a game changer but only if your thyroid is sluggish. However don't complicate things. If you do only the free eating, drinking, moving method you'll still lose weight regardless of your thyroid health. Now for the Hacks

• Ice Baths / Cold Showers: This boosts metabolism and increases calorie burn and improve insulin sensitivity. There is endless advice at how long what temperature, decide what you feel, push yourself. Don't get lost in the details just do it and feel your way into it. Through Ancient Purity you can purchase a High Quality Ice Bath.
• Morning Sunlight Exposure: This is sleep helping but also better metabolic regulation, appetite control, and fat oxidation. Get 10 minutes in morning light, within 40 minutes of waking, up. Put your head out of the window if you don't have a garden or balcony.
• Post-Meal Walking: This reduces postprandial glucose spike and insulin response. So less fat storage, better blood sugar regulation. Take a 15 minutes of walking after meals, I have always done this but again I must stress you will get results without it.
• Sauna: Activates heat shock proteins, mimics exercise in some ways. It does support fat loss and improve metabolic flexibility. I love sauna's and during this faster weight loss period you could even do 3 visits a week. You could mix this with the Ice baths/showers at the same time. Don't complicate just do.

Where You Are

Ok, you're an intelligent person you understand all that, probably you already knew most. It's simple, obvious just do it, right? But here you are! Seems that after all these years you are still not happy with your weight.

How to put the Simple Changes into Action and Change Forever!

So you have enough simple, easy information and a guide to follow to be slim, happy and healthy now. A perfect canvas to then add any of the other amazing hacks and supplements and lifestyle additions to become superhuman. This is how you implement and follow it all easily...

Tune into your feelings and out of your head.

Close, switch off the dialogue in your head, return simply to the feelings in your body.

What is hunger? A feeling? Can you handle a feeling? Do feelings come and go? Can you handle a feeling for a little while?

The issue is the dialogue and images you make in your mind, turn it all off, at first command it off. Say it's just a feeling, I can handle it.

The same with the smaller portion, you've just eaten, you FEEL you need more. OK, then FEEL it! Can you handle the feeling until it passes? If you cut out the noise and images in your head and FEEL your body, it will pass.

When you're caught up in mental noise, your body gets hijacked. The mind spins stories: “I’ll never lose this weight,” “I’ve ruined everything,” or “I’ll just start again Monday.” These stories fuel the very behaviours that lead to more struggle. Shift your attention from thinking to feeling, stop feeding the loop. Instead of trying to fix, fight or distract from uncomfortable emotions, you simply let them be. You let the feeling come up. You feel it, you don’t do anything with it and then... like a cloud passing through the sky it leaves. It works, for everyone, every time.

Let me make it really simple for you, you could print this out and carry it with you until this habit is natural to you...

The Exact Process to deal with Hunger / Cravings Over Eating

When you want to go back for more, when you want order too much, when you feel hunger in the day but know you can handle to go without. When you want to order a dessert after your meal, when you think you want to drop by the shop and pick up a bumper pack of crisps. When you feel a craving for unhealthy food or takeaway. Just follow the process below.

• Notice the Trigger: When you feel the pull to eat for comfort, to skip your routine, or you’re stuck in a cycle of shame or self-judgment — PAUSE. You’ve just found a doorway in.
• Stop Thinking & Start Feeling: Don’t analyse, argue, or try to "solve" anything. Don’t play the movie in your head. Drop out of the story and into the body. Ask: What am I feeling right now?
• Locate It in the Body: Is it tightness in the chest? A knot in the stomach? Restlessness in the limbs? Focus on the sensation, not the story behind it.
• Let the Feeling Be There: Don’t resist it, name it, or fix it. Let it rise. Give it space. If it wants to grow, let it. If it shifts, let it. Your only job is to feel it without pushing it away.
• Don't Associate with or Label it: Don’t call it “anxiety” or “boredom” or “guilt.” Just feel what it actually is — raw energy in the body. Naming it pulls you back into the mind. Let it be just a sensation.
• Stay Present & Still: Breathe. Keep your attention gentle but steady on the feeling. You’re not analysing — you’re observing, like watching a wave move through water.
• Wait... It Will Pass: If you stay with the feeling without feeding it thoughts, it will shift. Often, it will soften or dissolve completely. Sometimes it leaves suddenly; sometimes it fades slowly. But it always passes.

Practise this process, make it natural for you. Notice the days you went ages without food and survived. Notice the time you didn't eat as much as normal at meal time and 20 mins later you felt full anyway. Likely you already experienced this. You're a human, if other humans can eat less food, run about, dive, work all day so can you. Focus on the days it works, don't avoid all foods forever, treat yourself as long as you're practising and improving at doing the above method. You can and will get this.

Now don't ever go off down the weight loss supplement rabbit hole or inject anything or buy a book or magazine on it. All you need is here, you can and will do it. Tune into your feelings, feel your body. Let the thoughts pass and feel your way through the day. When you master this you'll be amazed at what you can apply this method too. You'll start noticing life open up. So first things first, be slim, healthy and happy. Then you can go from there, enjoy food, some days eat too much, enjoy it, somedays skip a meal, do some fasting now and zen. Blessed Be, Tom