Plan on eating smaller portions (more frequently)…
When you eat you are providing your body with fuel. Think about what would happen if you kept on filling your car with fuel when it was already full. Disaster! Well, we’re pretty much the same. Overeating = Excessive Fueling.
Don’t get obsessed with thinking about food or hunger. It’s natural to want to eat, you can’t survive without food. It’s our fuel.
What you need to control is the quantity and timing. So think about portion control and eating 5 to 6 times per day.
One simple technique is to just use a smaller plate. Over the years the size of plates being manufactured has increased, so your small portion may look skimpy on a large plate. The visual impact of a small plate full of good food is important.
Knowing that you will be eating again in a couple of hours removes any hunger anxiety.
Eat More Frequently
One of the keys to being able to access body fat as a source of energy is to maintain even blood sugar throughout the day. Your pancreas will love you if, rather than having to cope with large amounts of food at a sitting and becoming overworked, your pancreas will be better able aid your digestive process. Even blood sugar levels and energy consumption is attained by having 5 to 6 balanced, smaller meals spaced out over the course of your day.
Dinner (a light meal eaten early)
Post Dinner snack (not a sugary dessert)
Balanced meals means – consisting of protein (essential amino acids), carbohydrates (fiber and energy), fats (essential fatty acids), fruits & vegetables (fiber, vitamins and minerals).
The carbohydrates should be ones which increase blood sugar slowly (have a low Glycemic Index). Reduce all sugars and starchy carbohydrate foods and increase fruits, vegetables, salads, whole (unprocessed) grains. Increasing the quantity of unprocessed whole foods increases your nutrient and fiber intake and helps reduce calories. Low GI/High fiber consumption has the following benefits:-
We touched on this at the end of Part 6, but the concept is so important it deserves more detail.
To get to this point you have done heaps to initiate your Calorie & Fat Deficit plan:-
Consumed fewer calories.
Drank a lot more water.
Stopped think about dieting.
Started to burn fat through exercise.
Got your aerobic activity started.
Eating 5/6 balanced meals per day.
You have probably felt challenged, but satisfied. It can be difficult to break habits, but it’s worth it to achieve Effective and Permanent Weight Loss.
Now is the time to EAT. What you choose to eat now will have lasting impact on your body. You need to eat satisfying nutrient rich foods. This will avoid trapping you into “Nutrient Deficiency Syndrome” which in turn causes “Nutrient Deficiency Stimulated Appetite” – which put simply means your body needs nutrients and stimulates your appetite. Eating nutrient poor foods causes overeating as your body strives to gain nutrients, and you end up overfed and undernourished. A very bad combination.
So what should you eat? Fresh fruits and vegetables contain vital nutrients like, vitamins, minerals, phytonutrients and antioxidants. So adding more fruit and vegetables to your meals is crucial. Fresh seasonal produce is best. Deeply colored produce has higher levels of antioxidants. Berry fruits are special nutritional treats.
Try to make your meal at least 75% fruit and vegetables. You can even eat pizza, just control your portion size and add heaps of healthy salad.
NaturalNews.com has just published a fabulous Guacamole recipe and details the benefits of the natural ingredients written by Kirk Patrick.
Check out the free charts with details of fruits and vegetables nutrients.
The only concern is that modern farming methods may mean that commercially grown crops do not have the same levels of nutrients as organically grown crops. To ensure you get sufficient nutrients I recommend adding spirulina and chlorella supplements to your daily routine.
Firstly, what is aerobic activity? It’s defined as “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is a type of exercise that puts a load on your heart and lungs and causes them to work harder than while resting. The important idea behind aerobic exercise today, is to get up and get moving!!
Aerobic activity can develop the efficiency of your fat burning metabolism. If you’re unfit you’ll need to develop your fat burning systems over a period of time. Up to 6 months of regular aerobic activity would be required.
Aerobic activity can also help contribute to the “Calorie and Fat Deficit” required for effective fat loss.
I’ve found an exercise machine which works to give you aerobic activity – try it out.
Part 4 – Plan on building muscle with progressive strength training…
It’s a simple formula. Each couple of pounds (1 kilo) of muscle tissue burns around 80 calories per day, while fat tissue burns only 5 calories.
With exercise you can increase the calories being burned up to 10 fold, plus build more muscle as you train. This is important as body fat is burned to create muscle tissue. So the more muscle tissue you build the more fat you can burn.
At first you might think this part is strange. But did you see Kirstie Alley on Oprah last week? Ask Kirstie about this one and I’m sure she’ll agree. We love Kirsty and wish her well in her ongoing quest.
So you go on a diet. Successfully lose weight and what happens? 95% of all people who lose weight through dieting end up weighing more within 12 months. I’m sure you’ve heard the term yo-yo dieting. These statistics are heartbreaking.
Why does this happen? Firstly, some diets are unsustainable over the long term. Who can survive on grapefruit and lettuce leaves? Real change happens from a change in lifestyle.
Secondly, dieting reduces your lean muscle tissue, thereby actually reducing your metabolic rate and making it harder to keep weight off.
Every diet makes it more difficult, so beware. You’ll definately want to check out Part 4 to find a solution.
Feeling thirsty? That means your body is already dehydrated. So how much water do you actually need?
As a rule of thumb, work out what 1 litre (around 30 fluid oz) of water per 25 kilo’s (55 pounds) of body weight is for you. Think of this as a base quantity, if you are doing strenuous exercise, particularly in a hot environment you will need more.
You can get water from the food you eat, especially if you’re eating lots of fresh fruits and vegetables. However, remember that you’ll actually require additional water to aid your digestive system.
Can drinking water help you slim? It depends on how you look at it. Given that hunger pangs can really be thirst in disguise, if you properly hydrate your body’s trillions of cells you’ll be less tempted to snack. Also, drinking a glass of water before eating fills you up so you eat smaller meals.
If you become dehydrated your body goes into “protection” mode. When denied any vital nutrient your body cries out for help, although these signals are often misunderstood (like thirst disguised as hunger). If you are dehydrated your body may slow down your metabolism in an effort to retain as much water as possible for survival. This slows down your fat burning which make it more difficult to lose weight.
So, the answer is to drink plenty of water (of course, pure filtered water is best). How do you do that? Like I’ve said in other posts it’s not really too difficult. Try these tips:-
Drink 1 glass when you wake up.
Drink 1 glass after you clean your teeth after breakfast
Drink 1 glass mid morning
Drink 1 glass before lunch
Drink 1 glass with lunch
Drink 1 glass mid afternoon
Drink 1 glass when you get home from work
Drink 1 glass before dinner
Drink 1 glass with dinner
Drink 1 glass after you clean your teeth in the evening
I also leave a glass of filtered water in my bathroom overnight, so I can drink it if I get up during the night.
If you find water boring, add a squeeze of lemon or lime juice.
Be kind to our planet – use a water filter and fill your own bottles (preferable glass) instead of buying water in plastic bottles.