Many of us are familiar with the usual practices of how to lose weight; eat less and exercise more. But where do you start and why is it never as easy as it sounds?
Many of us need help losing weight. Life is busy, so
often we resort to foods that are convenient instead of
healthy. We are bombarded every day with pictures of juicy
hamburgers with fresh lettuce and tomatoes, so the food does not look
too bad; until we get the “real” thing and realize we couldn't
resist the smell of the fatty french fries that usually comes with.
You see, the odds just are not on your side.
To successfully lose weight, here are some general rules that can help you stay on track. Not only do these help curb appetite and keep you healthy, but they can help you stay strong mentally, as well.
Eating Right – The bane of many dieters is sticking to the right foods. There are a number of reasons for this, and some may not be your fault. If you crave starches and sugary foods, it may be because you truly are physically addicted.
“diet” strategies tell us how to lose weight and consist of grazing or eating foods, including
breads, rolls, or white flour wraps, every few hours. Unfortunately,
many of these are starches, with high glycemic indexes. Why is this
a problem, if you are not diabetic? First, it helps to understand
what these foods are; most breads and rolls (even wheat or whole
wheat), bagels, white rice, waffles, pita breads and even cereals you
might consider “healthy” like Grape Nuts. Starchy foods have a
glycemic index similar to sugar – meaning they quickly break down
into simple sugars to absorb right into your blood stream. Many of
these starchy foods have a higher glycemic index than even a candy
bar or glass of soda. (1)
problem with high-glycemic foods is that they boost a hormone called
tryptophan, which makes us sleepy. Tryptophan increases serotonin,
the “feel good” hormone while another hormone, dopamine (the same
hormone behind cocaine addiction) is stimulated (2), creating a
highly mental and physically addictive state. And lastly, my biggest
issue with these kinds of foods is they cause your body to burn these
sugars for fuels at the expense
of burning fat. This creates fat storage and promotes weight gain.
At the same time, you are bombarded with commercials, photo ads, and billboards of food. You may smell food cooking as you drive down the street, which can trigger cravings. With all the temptation, how can you eat right?
about replacing your foods instead of avoiding them altogether.
Consider the times you eat a bagel or muffin at work, a sandwich for
lunch or rice with dinner, then find a healthier alternative. This
may include whole grain bread or rolls (especially sprouted), brown
or wild rice, or bulgar wheat.
But don't limit yourself to only avoiding starchy carbs. Consider replacing any foods that do not fit in with the guidelines of the diet or weight loss program you are following. Fruits and vegetables make excellent snack replacements; especially if you desire the crunchy kind. Apples and celery both provide the crunch and cashew or almond butter can make these snacks a tasty, and healthy treat.
Don't skip meals as it may sabotage your efforts. Often you find diet strategies that say to never miss a meal, so it sounds like an average breakfast, lunch or dinner should work fine to help you lose weight, especially as long a it does not include dessert or sugary soda. As we find so often, the devil is in the details.
eating the right foods and keeping a schedule of eating breakfast,
lunch, dinner and snack, you can ensure you consume enough nutrition
and stimulate your metabolism. But the right foods must be eaten,
with a focus on fresh vegetables and fruits. For example, snacking
on a bagel can trigger addictions and sabotage your body's fat
burning abilities; it's just not worth it. Instead, apples and pears
are known to stimulate metabolism and the organic versions are easy
to find. Citrus fruits are sweet, speed metabolism and contribute to
beautiful skin and a healthy immune system. Think about your meal
replacements and find the healthy alternatives to keep your fat
burning abilities stimulated.
eat at restaurants.
As many of us have experienced, it is easy to walk in with good
intentions to eat right, stay on track and find healthy menu options.
Then something happens; the smell of temptation overpowers us along
with the thought of, next time. Justification can become a pattern
or habit all to easily. When learning how to lose weight, it is best to avoid restaurants altogether, until you get used to making your own meals.
restaurant food is a must (no kitchen, no time to even prepare), then
find the right restaurant. Healthier options are all around us in
these days of conscious eating. An even better option is to locate a
local health food store, local or chain, as they often have healthy
buffets, pre-made sandwhiches and wraps and even fresh made vegetable
juice. Just be careful when choosing and remember to avoid starchy
plenty of water. Drinking
only one 12 ounce soda per day can translate into over 12 extra
pounds every year. This does not include the excess sodium (that
packs on unhealthy water weight) and the sugar rush to the brain
while interrupting your body's fat burning capacity. Bottled fruit
juices are not much better while 'sports' drinks all to often contain
excessive sugar and sodium for the non-professional athlete.
Drinking beverages with artificial sweeteners is no better as
research uncovers negative side effects such as weight gain, brain
tumors and various cancers. (3) Opt for clean, fresh, spring water
instead, to help rev metabolism, keep your liver healthy so it can
continue to burn fat and help keep all systems functioning.
Stay Busy - This can help keep your mind off of snacking. Sometimes we can get into habit such as watching television at the end of a long day, and so we snack. Try doing something else to get out of this habit and into another, healthier on. Try reading a book, instead, or going for a walk. If you like to watch television, do something with your hands instead of snacking such as stretching, sit ups or crunches for your abs, play with or groom your pets, soak your feet in a luxurious bath soak and give yourself a pedicure, clip coupons, laundry (fold the clothes or iron), or facial exercises for anti aging. There are plenty of other hobbies to do in place of tv such as; sewing, making candles, scrap booking, and arranging your photos. The bottom line is this, make health, or some other fun activity, your hobby so good habits can occupy your time.
is the most common factor in those who successfully lose weight. The
types of exercise range from brisk walking for 30 minutes a day to
lifting weights at the local gym. If you can afford it, these days
gyms have a variety of things to do to suit many different people. A
variety of cost effective classes are often found around town, in
gyms or even community and recreation centers. These may include
exercise as intense as spin class or relaxing like yoga. Look around
your neighborhood for hidden, local trails, grab a friend and take a
hike. At-home exercise is all around us from home bikes and
treadmills, home jumping units (rebounders) to make exercise fun, and
DVD's that can teach you kickboxing, self defense and kundalini yoga
poses. The variety is there and if we look in the right places, we
can find it for the right cost.
Loss Tips That May Not be Essential, Yet Helpful
Drinks - Many people incorporate detox drinks into their daily
regimen. These can help you lose belly fat or stimulated metabolism.
These types of beverages are easy to make and don't take a lot of
effort, so including them may be a great way to help your body burn
fat, lose weight and can take your mind off of unhealthy snacking.
Loss Cleanse – This type of program is for those who have a
difficult time dieting, or who simply do not have success with
dieting. Often, this type of program can be something different,
making it more stimulating to try. The foods are in line with a
healthy eating plan while the supplements can help give you that
extra boost you need.
(2) Lennerz BS, Alsop DC, Holsen LM, et al. Effects of dietary glycemic index on brain regions related to reward and craving in men. Am J Clin Nutr. 2013 Jun 26. doi: 10.3945.
Disclaimer: The information on this site as well as any products discussed, displayed or advertised is not intended to diagnose, treat, cure, mitigate or prevent any disease. These statements are the personal belief of the author and these statements have not been evaluated by the Food and Drug Administration. The information posted on this website is published for informational purposes only. This information should not in any way be used as a substitute for the advice of a physician or other licensed health care practitioner.
My name is Cindy and I am a Certified Holistic Nutritional Counselor, Certified Colon Hydrotherapist in the Calabasas Area of California, health researcher and author. Welcome to my site.
I was a client of Cindy's and one of the many people
who encouraged her to put her program into writing. It was a worthy
investment of my time and money and I believe it will help many
others on their quest for health.***Barbara G.,
Massage Therapist and Nutritional Counselor
This book is about holistic cleansing of the body. It gives the science behind on why eating so much junk can harm your body, and the solutions to correct your eating habits. I found this very informative and easy to read and understand. If you are looking for a new reason to change, read this. by E***Amazon Verified Review