Drop The Weight and Don’t Go Back and Pick it Up!

April 17, 2009 at 12:51 pm 2 comments

weight-scale1

Many struggle for years in the over weight battle.  It seems never ending the up and down syndrome, the fad and crash diets.  But wait HELP is here.  Following the below tips may be hard at first.  But remember health and weight loss in a journey.  It is all about CHANGE!  A CHANGE in thinking,  eating, and drinking.

I have personally transformed my life and the lives a many others.  Will you make the change?

Weight Control Tips

1. Don’t plan to “go on a diet.” Plan to change your eating habits– PERMANENTLY

2. Become a vegen!

– Natural plant foods are

i High in fiber, mostly low fat, high unrefined carbohydrates

i Filling, satisfy appetite, relatively low calorie

i Decrease cholesterol, other blood fats

i Protective against heart disease, cancer, diabetes

– Animal products are

i Low or no fiber, high fat, too high in protein

i Calorie dense: small amounts yield high calories

i Raise cholesterol, other blood fats

i Increase risk of heart disease, cancer, etc.

3. Decide beforehand how much to eat; NEVER have seconds!

4. NEVER eat between meals!

5. Two-meal a day plan: Large breakfast, good lunch, no supper

6. Fast a day or two (if very overweight) a week, not consecutively

! Eliminates calories for the day

! Improves insulin receptors, decreasing insulin resistance

! Helps your will power!

7. LOTS of water between meals (herbal teas o.k.) Drink instead of eat!

8. Eliminate free fats–even vegetable oils (butter, lard, margarine, oils); and refined carbohydrates (sugar, white flour, meal, etc)

9. REGULAR exercise; preferably daily. Walking one of the best, but any is o.k.

– Especially after meals

– At least 30 minutes a day; try to gradually increase to 1 hour or more (Not necessary to be all at one time).

“..increasing body weight suggests reduced physical activity may be the most important current factor explaining the rising prevalence of obesity.

Recognizing the difficulties in sustaining energy-restricted diets in the presence of fast foods & social feasts, the current trend toward increasing body weight is not likely to be reversed solely through …further reductions in energy intake. In all likelihood, activity levels will have to increase in response to an environment engineered to be more physically demanding.” Weinsier et al. Am J Med 105(2):145, 1998 Aug.

10. Be aware of the body’s “set points” (tendency for the body to maintain a metabolic equilibrium).

Factors that lower set point (helpful):

a. Short-term fasting

b. Exercise

c. Low fat & refined carbohydrate foods

d. Avoidance of large meals, especially in evening or at night

e. Avoidance of eating between meals

f. Avoid too many varieties at meals

g. Possibly: raw foods

Factors that raise set point (deleterious):

a. Inactivity

b. Fatty foods

c. Refined carbohydrates

d. Evening or night meals

e. Between-meal snacks

f. Overeating, even of healthful foods

g. Skipping breakfasts

h. Staying up too late at night

i. Alcohol & caffeine

j. Crash diets

11. Remember that we lose weight in a “stair step fashion;” not a straight line. That is, we may lose quickly to begin with; then there is a plateau for a time; then a period of rapid loss again; then another plateau, etc. The plateauing is due to changes in the set points. If the plateau is too prolonged, one can become discouraged. Often a short fast, or increased physical exercise, or a short period with an all-raw diet, or various combinations of these will “reset” the set point, and start the weight loss again.

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Entry filed under: Weight loss. Tags: .

Let’s Have a Picnic! Mock Chicken Salad Eat More Green!

2 Comments Add your own

  • 1. Recipe man  |  April 17, 2009 at 1:05 pm

    great tip!

    i make it a point to eat alot of veggies to keep my weight under control. and i eat food that makes u feel full.
    keep a good healthy diet and throw in some sports.

    good post!

    Reply
  • 2. Charmaine Clarke-Castillo  |  October 28, 2009 at 3:09 am

    This post is extremely helpful. The information on set points is completely new to me but makes perfect sense when I related it to my experience with weight loss. Thank your very much for this and keep up the good work you are doing.

    Reply

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