Losing Those Extra Holiday Pounds: Part One - The Diet Basics
I've read so many books on weight loss that it makes me quite dizzy to think about it all
. I'm sure you feel the same way about the plethora of "quick diets" out there. In this article, I'll summarize what I've read and lay out what I think actually works (part one). In part two, I'll cover cleanses and how they work in the weight loss process. In part three, I'll cover the basics of exercising . Part four will include the major pitfalls that account for weight gain.
There are many ways to lose weight really quickly, but most of these methods are not healthy, easy to do or possible to maintain over the long term. Some of these methods include: eliminating all carbs, severely cutting calories, exercising excessively, and replacing meals with shakes, powders or bars. With these plans, you'll see the numbers go down on the scale. However, most likely you'll end up gaining the weight back at some point and you may even slow your metabolism.
The healthiest way to lose weight and maintain the weight loss is to eat whole foods in their most natural form and keep your blood sugar levels balanced. Consistent exercise is also really important, especially if you would like to see the shape of your body shift (to be covered in part three). Throw in a cleanse every now and then (to be covered in part two), and avoid some of the eating pitfalls (to be covered in part three) and you'll be on your way!
I know. I know. Easier said than done. It's true. Every person is different and genetics plays a key role. Some bodies do better with more protein, some less. Some do better with a particular kind of food or supplement. Also, some people need emotional, mental and lifestyle support before their body can find the space to heal and lose weight. And others need help determining how to manage their lives such that they can fit everything in. That is why I have created a full program to help my clients learn their individual eating and lifestyle needs.
Learning these weight loss basics will help you get started. If you need more help, then you can always set up a session with us (and if you call before January 6th, you'll get a HUGE holiday discount).
Tactic One: Eat whole foods in their most natural form as much as possible.
Bread, tortillas and pasta are all made from wheat, a whole grain. When wheat is turned into white flour it is stripped of most of its vitamins, minerals, fiber and protein. It then becomes super easy to eat lots of bread and pasta, since you are just consuming starch.
To avoid this problem of the never-ending bread basket, stick to eating the actual whole grains themselves - bulgur wheat, kasha (buckwheat), quinoa, amaranth, millet, and whole grain brown rice. My clients often rave about the fact that one serving of millet fills them up immediately. They begin to lose weight without having to actually watch portion sizes!
If it is too difficult for you to make the whole grains, then you can stick to whole grain breads and pastas. But keep in mind that these foods don't fill you up as quickly - so they are little less weight loss friendly. But they are still light years better than the white stuff.
This rule also applies to all processed foods - if it comes in a package, it is neither whole nor natural. The additives and salt that is added to processed food (and restaurant food) can make natural portion control impossible and can really slow fat loss. If you are serious about losing weight, try to incorporate more fruits, vegetables, whole grains and unpackaged meats and fish.
Tactic Two: Keep Your Blood Sugar Levels Balanced.Most of us live on the blood sugar level roller coaster.
Does this describe your day? You eat a piece of toast and a banana at 9:00 AM, get into the office and are buried in work until 2PM. By this point you are so hungry you'll eat anything that is in front of you, which can be anything from a piece of pizza to a burger to leftover sandwiches from the lunch meetings. This whole process repeats itself at 4:00, when you usually choose a cookie, chocolate, a fancy coffee, or a bag of chips for your snack. Again, by 8:00 PM you are ravenously hungry and manage to polish off a dinner fit for a king before you even realize what you are doing.
This type of day totally sabotages weight loss. At 2, 4 and 8 PM your blood sugar level has dropped lower than normal because you are hungry and/or have eaten lots of processed flour or sugar at your last meal. In this state, it is nearly impossible to pick a healthy choice when you are really hungry and your blood sugar is low. Also, the body has a hard time releasing fat when blood sugar levels are constantly rising and falling.
Balance your blood sugar levels by eating about every three hours. If you eat every three hours, you'll avoid letting yourself get super hungry and eat non-ideal foods by accident. If you are going to have a treat, eat it with awareness, not when you are starving and you shovel cookies into your mouth without realizing what you are doing.
Combining carbohydrates with proteins also reduces the blood sugar highs and lows since proteins do not get broken down into sugars. Try combining healthy complex carbohydrates such as sweet potatoes, squashes, whole grains, beans and legumes with healthy proteins such as chicken and fish for most of your meals and snacks (most people need to balance their blood sugar levels with protein, but others can just eat healthy complex carbohydrates, experiment and see how your body reacts).
By incorporating these healthy tips on a daily basis, you'll start to see the pounds come off easily and consistently. And you'll be able to maintain your weight over time.
Copyright (c) 2010 Monica Shah
by: Monica Shah
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