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Eat, drink, and be merry, not tempted!: But how do I eat?
Weight loss- Avoid the yo-yo.
You really can be the weight you desire!
Eliminate the weight loss yo-yo.
One of the most common questions today is regarding diet and weight loss. There are dozens of best sellers, each touting the best way to lose weight. With all of the new information available, and with Americans becoming much more weight conscious, why is obesity increasing so dramatically?
When it comes to diet, common sense is a great place to start. Most people realize that the Standard American Diet (SAD) is not healthy or conducive to weight loss. So let's review the basic principles and create a good base to begin.
First of all, more is not better. There is no need to starve yourself, but it is too common to eat way more than you need. The best guideline is to eat something every three hours, and just enough to feel satisfied. Breakfast is essential, and it is important to get the metabolism started and to help balance the blood sugar. I suggest a protein breakfast in order to activate your metabolism. It is a good idea to have some form of protein with most meals. Whenever possible, avoid combining starchy carbohydrates with protein.
Most important is to avoid refined carbohydrates. This is essential for weight loss as well as your health in general! This includes all sugars, pastries, pastas, breads, and flour products. Most starches are as bad for you as pure sugar, and will eventually be converted to fat. Minimizing these products, and replacing with good quality vegetables and protein, will do so much for your health and your weight.
Beverages are another problem. Soda should be eliminated from every diet! There is absolutely no nutritional benefit in any soda, while the chemicals, sugars, high acid content, etc. are highly detrimental. The best possible beverage is pure water, 8 or more cups per day. Beverages that have benefits are green tea, red raspberry tea, and other various herbal teas used for specific purposes, such as yerba mate.
Let's explore the myth about fats and oils. We have tried to become a non-fat society, switching instead to sugars and chemicals. As the results show, this does not work and actually creates more fat. Plus, it is very unhealthy. The truth is that we do need fats, but the right kinds. Saturated fats cause all the problems, including weight gain. These should be avoided at all costs. Links to cancer and heart disease have been discovered as well from the consumption of saturated fats. Healing fats such as flaxseed oil, olive oil, wheat germ oil, fish oils and avocados can help reverse obesity, arthritis, cancer, skin conditions, certain types of mental illness, and many other conditions. For more information I highly recommend reading 'Fats that Heal Fats that Kill' by Udo Erasmus.
Studies have recently been published on the effectiveness of CLA, an essential fat derived from sunflower oil. Years of research at the University of Wisconsin indicate that CLA may help 'partition' the way energy is stored and utilized, resulting in a reduction of body fat and an increase in muscle tone. While many people think they are simply looking for weight loss, they may actually be looking for a healthy and toned body with a lower percentage of body fat. Since muscle tissue is smaller and more compact than body fat, there may be little effect on actual body weight, however size and shape may alter drastically.
Improved muscle tone can increase the metabolism, burn more calories and increase energy. A study was reported at the American Chemical Society meeting in 2000. This study of 80 overweight people found that those that took CLA when they dieted and regained the weight when the diet ended put the weight on as 50% muscle and 50% fat. Those who did not take CLA regained the weight as 75% fat and 25% muscle, the usual ratio of weight gain.
Preparing for a weight loss program:
Several factors must be considered in order to create a successful weight loss program. First and foremost is any emotional attachment to your weight. This absolutely must be handled in order for any changes to occur. You can consider a Personal Vitality Coach, or possibly a personal growth seminar both of which would assist you in finding and eliminating any blocks you may have in making these lifestyle changes Landmark Education.
A high level of toxicity in your body, especially your liver, will contribute to a failed weight reduction program. It is wise to begin with a healthy cleanse, eliminating caffeine and sugar from your diet, then start the actual program that you have chosen. I recommend the Sambu 5 Day Cleanse, it is simple and easy to follow.
Now, let’s examine a very effective program to create a change in your metabolism and allow you to create the weight and body you truly desire. Many fads have come and gone, this program has over 15 years of research and studies, as well as being used throughout the world. It is called The Almased Wellness Concept - A Program for Healthy Weight Loss. The goal in a healthy diet lies in reducing body fat. Muscle mass is supposed to increase or stay unchanged. The more muscle mass you have in your body the more calories your body burns.
Remember: Muscle burns calories-fat burns nothing.
Almased uses two sources of protein, giving the body the correct quantity and quality of amino acids to support cells during a calorie reduced diet, which allows fat loss instead of muscle loss. The benefit is that with Almased the weight loss is fat loss compared to other diets where weight loss can be muscle mass loss because the body is not properly nourished during the weight reduction process.
There are a number of additional supplements available to help with weight loss. One of the most effective I have found is by Enzymatic Therapy, called 7-Keto Naturalean. This product has combined clinically studied 7_Keto (the proven safe form of DHEA) with seven other natural compounds such as L-Tyrosine, asparagus root, and choline to support thyroid function and metabolism. This is designed to help you lose 1-2 pounds per week, which is safe and generally more permanent.
Supplementation is generally necessary. You want good support for your adrenal and your thyroid glands, as well as a high level of antioxidants. I recommend the Terrain Max formulas for organ support, while a good quality multi-vitamin and extra antioxidants should also be added. Avoid cheap vitamins, they may contain more harmful ingredients than good ones. There are a number of high quality vitamins on the market; I have found most effective Life Essence.
The final factor that is critical to your weight and your overall health is exercise. Weight training is essential, as muscle burns calories, fat does not.
The following guidelines are offered by Cindy Sherman, a Vitality For Life Coach and Trainer with The Art of Fitness. For additional information or to arrange for personal coaching, call Cindy Sherman at 719-282-6070
- Go for a 35-60minute walk 3-4 times per week
- Do exercise equipment or weights 2-3 times per week
- Be aware that the first 1-2 months a person is on a new exercise program they swell from muscle inflammation, often times mistakenly assuming they are growing or staying the same, rather than moving towards their goal
- Be patient with yourself, you did not get where you are overnight, you will not get where you desire to be overnight
- Drink 2 full glasses of water upon arising
- Drink at least 8 glasses of water each day
- Don’t drink large amounts of liquid around your meals
- Don’t go more than 5 hours without eating, 3-5 hours is best
- Eat within 45 minutes after you wake
- Eat lots of raw vegetables: carrots, salads, broccoli, string beans, along with a protein for most meals
- Good proteins include fish, poultry, meats and eggs
- If you must mix starches with protein, brown rice and eggs, chicken or fish is far better than meat and potatoes
- Olive oil is very good for you, and combined with apple cider vinegar or fresh lemon juice makes a tasty and healthy dressing
- It is not good to eliminate all fats, only the bad ones while adding the good ones
- Good oils include olive oil, flax oil, oil from fish, avocado, nuts and seeds
- Bad oils include oils from bacon, fats off meats, from heavy dairy products, all fats that are solid at room temperature
- Eat foods closer to their natural state, without additives
- Only eat fruit by itself; always on an empty stomach
- Avoid all starchy foods and sweets such as rolls, corn, potatoes, pasta, breads, white rice and fruit juices
- Replace the simple carbohydrates with complex ones such as long grain brown rice and whole live sprouted breads; eat them sparingly and not with proteins
- Avoid all carbonated drinks
- Get 7-8 hours of sleep every night
- Start rewarding yourself with ‘non-food’ based treats
Cindy Sherman, a Vitality For Life Coach and Trainer with The Art of Fitness. For additional information or to arrange for personal coaching, call Cindy Sherman at 719-282-6070
*These statements have not been evaluated by the Food and Drug Administration. The information provided and the products that are recommended are not intended to diagnose, treat, cure or prevent any disease.
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