|
Quick Start Guide
1. See your doctor for a checkup.
It is important to have a complete physical exam that
includes blood tests to rule out diabetes, high
cholesterol and low thyroid function. These tests can
help determine if your extra weight is due to a
medical condition. Also ask your Doctor to advise an
exercise program suitable for you.
2. Take your multi-vitamins & antioxidants.
New research confirms that vitamins and minerals
especially B vitamins and magnesium, are vital to
weight loss. They help convert food into energy.
Antioxidants & calcium also help promote optimum
health and well-being.
3. Drink green tea.
Studies indicate that drinking green tea or taking
green tea extract can help to promote the burning of
fat for energy (thermogenesis).
4. Take calcium.
According to a recent study, calcium helps to
promote weight loss by adjusting the body’s
fat-burning machinery. In addition, most of us don’t
get enough calcium through our daily dietary intake.
This causes our bodies to eventually deplete precious
stores of calcium from our skeletons over the years,
and as we age, we may suffer with thin bones
(osteoporosis).
5. Fight feelings of depression.
Many of us overeat or choose sugary bedtime snacks
when feeling depressed or fatigued. Depression is
destructive to our bodies, causing harmful hormones
like cortisol to be released which affects memory,
concentration and overall sense of well-being. A
positive attitude combined with a well-balanced diet,
B vitamins and exercise can help you fight “the
blues”.
6. Write it down.
Keep a daily food and exercise log to discourage
the eating of unhealthy and unneeded foods. By keeping
a journal, you take time to evaluate your hunger level
and see if any emotional triggers are the cause of
your unnecessary snacking and extra calories.
7. Watch out!
Environment plays an important role in why and how
we eat. Everywhere you look, food advertisements carry
subtle messages that may set off unnecessary and
unhealthy eating. You may have grown up in a home that
emphasized food and eating. Assess whether or not you
still feel compelled to empty your plate! Avoid eating
your meals standing up. Don’t be tempted to take
“just” a taste when cooking. You may, also, be
distracted as to the quantity of food you are eating
when dining with friends and/or watching TV. So watch
out for factors that can lead you to take in too many
calories!
8. Eat regularly
... but smaller portions.
The body thrives on a stable eating plan. Skipping
meals can disturb your body’s equilibrium and
actually slow down your metabolism. The protein
portion of any meal should be no bigger than what fits
in the palm of your hand. You may enjoy healthy
vegetables (not starchy ones), as much as you like. A
recent study showed that those who succeed in
maintaining their weight loss continued on a
low-calorie, low-fat diet even after reaching their
goal. Although individual needs vary, women should
maintain a calorie level of 1300 calories/day (24%
fat), while men should maintain a level of 1700
calories/day (24% fat).
9. Decrease Stress.
New research shows that many times weight gain,
especially “belly fat”, is linked to emotional
eating and busy lifestyles. A stressed body secretes
more cortisol-stimulating glucose into the
bloodstream, thereby triggering fat-making insulin.
Practice daily relaxation and breathing techniques to
alleviate stress.
10. Exercise!
Daily walks and/or an exercise routine can help
you cope with stress and increase your metabolism.
Exercise helps boost your mood, lift depression and
accelerate weight loss, so check out the latest video
exercise tapes and start moving.
11. Lift those weights!
Weight training is one of the best ways to build
muscles and strengthen bones. Use hand weights or even
soup cans. Increase your muscle tone and you’ll burn
more calories, even while resting!
12. Get some sunshine.
Sunlight helps to regulate your body clock and
normalizes your sleep and wake cycle. Sunlight also
helps lift your mood and control stress. When
outdoors, always remember to apply sunblock SPF 25 (or
greater) to protect your skin.
13. Sleep early. Wake early.
Too little sleep makes you feel fatigued and
sometimes depressed. When you go to bed too late, your
body releases less human growth hormone or HGH, which
is vital for you to stay lean and muscular. Remember,
the more muscle tone, the higher your metabolism and
the more calories you burn. Go to bed as early as
possible, and your body will release more muscle
building, fat burning HGH, so you wake up refreshed
and energized all day.
14. Eat live foods at every meal.
Live foods (fresh fruits and veggies) provide
nutrients often destroyed in food processing and live
enzymes that help digest food. Overly-processed and
overcooked foods have lost much of the balance and
nutrition provided by nature. Live foods contain trace
elements, and the added benefit of fiber. “An apple
a day still keeps the Doctor away!” Use natural,
alternative sweeteners when needed. (Minimize
synthetic sweetners, including aspartame and
saccharin.)
15. Drink plenty of water daily.*
Water cleanses the body of impurities, keeps you
feeling full and your cells healthy. A natural
appetite suppressant, water is vital for your overall
health.
16. Eat fiber.
Fiber gives you the sensation of fullness and
keeps your digestive tract working efficiently. It
also helps lower cholesterol levels. Psyllium seeds,
pectin (apples), flaxseed, brown rice, oatmeal, and
high-fiber whole grains are good choices to include in
your meal plan.
17. Balance is the key.
Balance your food intake with your activity level.
Weigh yourself daily. If you gain weight after eating
certain foods, cut back on them, reduce portions, and
be sure to increase your activity level.
18. Make the decision that you’re worth it!
You’re important, and your health is in your
hands. You can lose weight, if you make changes one
step at a time. If you fall off the path, return to
your new healthy eating plan at the next meal. Don’t
wait until tomorrow!
19. Be patient!
Remember that it took time to gain that weight and
it takes time to lose it!
20. The Bottom Line:
Your weight can be brought under control.
Self-assessment and monitoring, motivation, dietary
behavioral changes, a well-balanced, moderately
low-calorie/low-fat diet and sustained, moderate
physical activity, are the keys to your success!
|
