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Week Two

Set Point™ Presentation – Week 2 – Slideshow 


  • Start your day with 8-12 ounces of water.
Why drinking water is important for weight loss
  • Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
  • The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
  • Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
  • Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
  • A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
  • Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.


Acupressure and Qigong

  •  Remember:  Use PC6 and ST36  to regulate and cravings, and to increase energy when needed.
  • Rub these points for 2-3 minutes each.

Qigong Exercises

  1. Connecting Heaven and Earth
  2. Diaphragm Breathing
  3. Swimming Dragon
  • Practice these exercises for 10 minutes 2 – 3 times per day

Cooking Tips and Recipes

BBQ Chicken Lettuce Wraps

3 lbs boneless, skinless chicken breasts

BBQ Sauce of your choosing (preferable one low in sugar)

1 large head of iceberg lettuce or romaine leafs

1 or 2 large carrots, grated (optional)

Preheat oven to 400F. Line a 9 x 13 inch glass baking dish with aluminum foil.  Spray foil with olive oil (or other) nonstick spray. Place chicken in baking dish (as many pieces as you can fit in, because leftovers will be useful over the next few days). Spoon your favorite BBQ sauce over the chicken until all the pieces are covered.  Bake for 50 to 60 minutes, until chicken is no longer pink inside.  Carefully shred the cooked meat into whole leaves of the iceberg lettuce, using the leaves as “wraps” to place the chicken in. Tuck, shredded carrots and red onion in with the chicken, if you’d like, and enjoy!

Tip: this meal is even faster if the chicken is prepared in a slow cooker.  The meat is more tender that way, and the sauce has more time to simmer into the chicken.

Source: Fit 2 Fat 2 Fit by Drew Manning


Egg Whites – A variety of ways

  1. Scrambled – Mix in peppers, onions, mushrooms
  2. Fried – Topped with salsa
  3. Hard Boiled – Eat plain or slice and put them over your veggies or potato