The 30-Day Quick Start Guide To Losing Weight Without Counting Calories


A 30 day program to bring awareness to eating habits and implement change.

To download, right click on the link below and choose “save as” or “save target”.

Please note that the text file is in a PDF format, so you will need Adobe PDF Reader to view it and print it. You can get the reader for free at

Don’t forget to come back and let me know what you think in the comments!

Thank you, and enjoy!

{ 14 comments… read them below or add one }

Green Bean
May 7, 2011 at 8:30 am

Love the term “domino foods”. Did you come up with that or is that a common term that I’ve somehow missed? I do need to figure out which are mine because it is a common problem! Great book, Alison!
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Alison Golden May 7, 2011 at 8:51 am

Hi Green Bean!

I think I have to credit Tim Ferriss from ‘The 4-Hour Body’ for that term. It is a cool one and describes exactly the problem. I’m so glad you you found the book valuable and worthwhile. 🙂


Lisa Liguori
May 8, 2011 at 8:40 am

This is truly a life changer! Really. It is simple enough for me to follow (LOL.) and get results with. Day 2 helped me a bunch and I love Day 21! I am going to bring this book to a lot of peoples attention. Thank you Alison for taking the time to write it.


Alison Golden May 8, 2011 at 10:21 am

What a lovely comment, Lisa. I am honored. Truly. 🙂


Alison Golden May 8, 2011 at 7:46 pm

Lisa, another tip: if you drive with your water bottle, put it between your thighs and squeeze it slightly while you are driving. You will develop thighs of steel! Seriously, this is what I do. 🙂


Mary E. Ulrich
May 10, 2011 at 7:37 am

Hi Alison,

Congratulations on your new book. It’s GREAT!

Your book feels like a pep talk from a friend and I love the idea of “Target progress, not perfection…“

One question: I wondered if I was supposed to do these things cumulatively? i.e. just keep adding your daily steps one on top of another…?

Got to get my TTAPP going to give me some energy. Thanks for all your inspiration.
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Alison Golden May 10, 2011 at 1:12 pm

Hi Mary:

The book was designed with the guiding principle that even though we are busy, busy, busy, we can focus on one task a day. By doing a task for one day, we can often overcome inertia that sets a ball rolling. However, if you want to keep going with those habits that serve you, you will get further faster and build sustaining change. I hope by actioning the steps in the book, readers will be able to identify habits that are simple to incorporate into their lives and will do so on an ongoing basis.

Thanks for your question!


Mary E. Ulrich
May 14, 2011 at 4:37 am

I like your idea of “sustaining change.”

Exploding Eggshells? What a great visual. Where did that come from and what exactly does it mean?
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Alison Golden May 14, 2011 at 7:48 am


One evening, I was working on the 30-Day Guide and I kept hearing all this crackling and popping from my kitchen. I’d left eggs to boil and forgotten about them…for an hour. They were splattered all over the kitchen. The phrase ‘exploding eggshells’ came from that.

I was juggling, working to achieve two different goals. Pushing the boundaries. Moms, women do that. A lot. And sometimes we make mistakes. But that’s OK.

We have to keep on, keeping on. Pushing onwards and upwards. For ourselves, our families, our communities.

And sometimes we’ll break a few eggshells in the process. 😉


Sonya Sigler May 19, 2011 at 1:31 pm

Alison – I appreciate that you took the time to put this guide together. It is very helpful. While I haven’t been doing it day by day, I read through it all in one sitting and went back to the gym starting last week and, more importantly, I put water in my car to make sure I get at least a liter a day. I like the squeezing the water bottle idea – I’ll have to try it out. Let me now how you like the kettlebell.


Alison Golden May 19, 2011 at 6:11 pm

Hi Sonya:

Well, that’s sounds like great news! The water is a huge deal, putting it in the car, squeezing the bottle between your legs just adds to the benefits. I also like to put water by the bed in a sports bottle and I drink it immediately on rising. It rehydrates me and wakes me up!


thePatientPotter June 5, 2011 at 11:57 am

Thanks for the download! Love the way you write and am looking forward to folllowing this day by day. Just finished day 1:)



Alison Golden June 5, 2011 at 3:30 pm

Hey, Julie! Woo-hoo. Day 2 – water, water. I just finished my goal for water for the day and it makes me so happy. Totally refreshing, water can make you feel sooooo much better, more energy, more alert, just more. Come back and let me know how you are doing. I am considering instituting an e-course with daily emails with this info. Let me know if you think that would be helpful!


Chasity February 29, 2012 at 12:06 pm


So far so good. I’m losing weight and my energy levels are rising. I can already tell in my son too. His skin is clearing up.


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