September 22, 2017
Losing weight should be a side effect of healthy choices. Instead of dieting think of it as a lifestyle choice. The following are some tips to help you do just that.
Often we can’t figure out why we are not losing weight and usually the problem is portion control. When eating at home serve yourself half of what you would normally put on your plate. Using your palm as a serving size guide, have palm size for protein and carbs and stack on the vegetables. After you finish eating, wait 10 minutes. If you are still hungry, serve yourself a little more. It takes our bodies about 10-15 minutes to realize we are full and usually we eat so much so fast that we end up going from hungry to overstuffed instantly.
When eating out, try sharing your entree or take half home. Restaurants are known for serving extra large portions loaded with fat and calories.
Tip 2: Do not skip meals.
Eating small meals frequently throughout the day will keep your metabolism stable and keep your system burning calories all day long. When we go for a long period of time without giving your body food, it slows down and inhibits calorie burning, turning into starvation mode. Be sure to have breakfast in the morning, it truly is the most important meal of the day, even if it's something little it will still count.
Tip 3: Fill up on fruits and vegetables.
Fruits and vegetables are packed with fibre, vitamins, minerals and antioxidants but they are very low in calories. Because they are so high in fibre, they take a while to digest and help keep you full and satisfied for a longer time. I recommend including fruits as snacks between meals and vegetables with every meal. Fill up on them!!
Tip 4: Stay away from processed foods.
If possible, purchase fresh foods and avoid packaged (processed) and convenient foods such as fast food. These types of food are often higher in calories, fat, sodium, and cause a toxic load to your body. The higher the toxic load the more stress your body is under and the harder it is to lose weight.
Tip 5: Allow yourself a treat.
Everyone likes food that isn’t necessarily good for them. When you try to have “will power” and avoid all your favourite foods, chances are you will indulge in them at some point. Allow yourself treats and that will usually keep you from eating too much of the foods that you are trying to avoid. I recommend giving yourself an off day which means you can allow yourself a treat one day a week, like a reward.
Tip 6: Check out the food labels.
The most important thing to note on food labels is the serving size. The calories and fat listed are the amount in one serving of that food, not the entire container.
When reading the ingredient list, if you do not know what an ingredient is or you cannot pronounce it, it does not belong in your body.
The first ingredient on that list is the most abundant ingredient in that product, if sugar is within the first 4 then you know it's high in sugar, avoid it!
Tip 7: Don’t forget about the calories in liquids.
A 12 ounce can of regular soda can contain 10 teaspoons of sugar! Juices, sodas and cream and sugar in your coffee can add up to a lot of extra calories and keep you from losing weight. Our bodies do not register calories from liquids the same as it does from solids and these calories will not fill you up but they will certainly add weight. Stick to herbal teas and water, if you have to have coffee and caffeinated tea limit it to one a day in the morning.
Tip 8: Limit alcohol
Alcohol is a dead end calorie, it is high in sugar and is one of the biggest reasons people put on weight. Not only is it high in calories it also causes a toxic load on to the liver.
Binge drinking is also a big problem, limit yourself to 2 drinks a night 1-2 nights a week.
For best results drink vodka straight as it is low in calories. Be careful what you mix your alcohol with, soda drinks aren’t good and the no sugar drinks are harmful to your body.
Tip 9: Stick to whole grain.
Whole grain products are loaded with fibre and nutrients that processed white products are not. Whole grain bread and pasta will keep you fuller longer, help maintain blood sugar levels, and provide healthy vitamins and minerals. I recommend the brown rice pasta and brown rice from local health food stores.
Tip 10: Limit the fat intake
Fat has 9 calories per gram versus 4 calories per gram for protein and carbohydrates. Fat is a nutrient and we do need some in our body but overeating fat can add extra unwanted pounds very easily. Use fat sparingly for cooking and flavour without over doing it. Stick to healthy fat sources such as coconut oils, seeds, and nuts. Instead of butter or margarine, which contains saturated fat and increase your risk of heart disease, use avocado as your spread on toast and bread.
Tip 11: Exercise, exercise, exercise.
Diet alone can lead to weight loss but it is so much easier when we burn calories through movement. Your body was not meant to sit still all day. Exercise helps with maintaining weight loss but can also elevate your mood, strengthen all muscles including your heart, help you sleep better, and decrease cholesterol and triglyceride levels. There are no negative side effects to exercise. Make sure you add in your exercise regime a strength exercise such as yoga, Pilates or resistance training with weights. Find something you love to do and stick to it.
Tip 12: Love your body
Give your body the love and praise it needs to keep you here, the more you love your body the less need you will have to binge eat!
For more health tips get my FREE e-book “The 7 dieting disasters people unwittingly suffer, are you?”
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