Step 2 To Losing Weight - Improve Diet By Changing
my lifetime, I have tried many different weight loss diets and magical
potions that promised me the gift of a slimmer and more attractive
physical body. Some of the diets and potions worked, but most of
them did not. I've found that fast results were often short-lived
and not easily maintained once a regular diet was resumed.
Lasting results are not based upon immediate gratification. This
means that you will need to make a commitment to yourself and your
health to change your lifestyle and keep practicing healthier habits
even after you have reached your weight loss goal. It may take more
time to achieve, but you will be rewarded for your efforts.
I have also found that there really is no secret to weight loss
because our bodies have not changed that much biologically over
time. The human body still has the same nutritional requirements
it has always had. And, our bodies are still designed to move and
function as a basis for our survival. The difference is us as an
individual and as a society.
As a society, many of us have taken the easy road and fallen subject
to a fast, yet lazy lifestyle which includes a poor diet and a lack
of physical activity. Many people have completely given up on preparing
their own meals and instead, rely upon fast food restaurants and
pre-packaged instant meals loaded with sodium, fat, and harmful
chemicals intended to preserve the food for long periods of time.
Many people don't eat fresh food anymore, and it shows in the health
of their bodies and in their minds and emotions.
Over time, the sodium, fat, and toxic chemicals prematurely age
our bodies from the inside out and cause us many health related
conditions that lead to physical degeneration and death. If you
could change the outcome of your future, wouldn't you?
In my 40's, I had steadily gained 100 pounds! Over the past two
years, I have lost 100 pounds. The first thing you should do for
yourself is make a conscious decision to change your eating habits
and make an effort to learn what your body requires nutritionally
to function at its best.
While dieting to lose weight and also to maintain a healthy body
weight, I choose a reasonably easy plan that any person can follow.
Our ancestors wouldn't see anything unusual about it because it
includes the basic food groups we are all familiar with. I exclude
all fast food which is pre-made to order and prepackaged to last.
I suppose you could compare my regular menu to that of a hunter
and gatherer because of what it consists of.
prefer to keep it simple and focus upon nourishing myself with an
abundance of vegetables, fruits, lean meat and egg proteins, nuts
and seeds, and some whole grains and dairy products. I drink a lot
of fresh water and herbal teas. I limit my caffeine intake, but
I recommend drinking green tea for its natural antioxidants. I supplement
my diet with whole food multivitamins, Omega 3s, and probiotics
for women. I indulge in as many super foods as I can! An undernourished
body is vulnerable to many diseases, chronic conditions, and immune
disorders. I focus upon foods that strengthen my immune system and
feed my body what it needs to be strong, instead of weak.
If possible, I avoid food products that include too much sodium,
sugar and especially high fructose corn syrup, unhealthy fats and
partially hydrogenated vegetable oils (trans fats), and food preservatives
in the form of toxic chemicals. I drink very few energy drinks and
carbonated beverages. And, I do not drink alcohol. There are two
reasons I avoid alcohol. The first reason is because I abuse it.
The second reason is because alcohol is loaded with unnecessary
empty calories and should be avoided when dieting if possible. If
you are unable to temporarily give up the booze, you may need to
seek some outside help to quit.
A healthy diet that is easy to follow consists of three main meals
and two to three healthy snacks in between meals. A variety of fruits,
nuts and yogurts are excellent snack choices for the health conscious
A breakfast that includes a substantial portion of protein will
stabilize your blood sugar levels and satisfy your hunger, helping
to eliminate cravings and unhealthy snacking later in the day.
Lunch and dinner should also consist of healthy lean protein choices,
partnered with a generous serving of leafy greens, such as spinach,
kale, or cabbage, or a variety of cruciferous vegetables.
If you are unable to eat a meal every four to five hours, then
choose some fruit to keep your blood sugar levels stable.
One important practice for you to establish while dieting is to
learn to take the time to savor and enjoy each and every bite of
food you put into your mouth. When you stop and relax into your
meal, you begin to take the time to really taste your food. Adding
spices and fresh herbs to your meals gives you more variety of flavors
to enjoy (some herbs and spices will even assist you in achieving
your weight loss goals).
When you slow down enough to relax while eating and chew each bite
fully, you allow your brain to catch up with your stomach, so you
become satisfied and full sooner. It takes your brain about ten
minutes to register its satisfaction, which means if you eat too
fast you will over eat because your brain hasn't had enough time
to register that it's full. When you no longer rush through each
meal, you don't create as many stress hormones within your digestive
tract. The lack of stress reduces the amount of cortisol production.
Cortisol has been proven to cause belly fat to store around our
mid-section (stomach) and other fat storage deposits.
So relax and breathe evenly when eating. Do not eat when you are
stressed. Metabolism within the digestive tract is reduced dramatically
and sugars and fats that are consumed are stored in our fat cells.
I wouldn't be surprised that if you follow these simple and basic
rules, you will lose unwanted body weight, or find that maintaining
your ideal body weight isn't as difficult as it once may have been.
You will easily maintain your body weight and become healthier at
the same time. I believe that it's vitally important for us to assume
a sense of responsibility for our own health, rather than expecting
other people and doctors to do it for us. Take charge and become
the healthiest version of you that YOU can be!