Weight Loss Tips, Tricks, and Tactics
I personal lost 60 pounds in 2003. Here are some tactics
I used to lose the weight. Eat every three hours. This will
keep your blood sugar stable. Try to eat real food at least
three
times a day, breakfast, lunch and dinner. In between your
food meals take a good meal replacement shake or bar.
Never eat a carbohydrate by itself. This is basically all
sugar.
When you eat a carbohydrate by itself there is a sudden increase
in sugar in the body. This causes the body to release insulin.
However, the body releases too much insulin because it thinks
more sugar is coming. The insulin basically grabs the
sugar/carbohydrate and stores it to fat for use at some other
time. Since your body released too much insulin there is not
enough sugar to support the brain function. That is why you
feel
tired or sluggish. So you're fatter and dumber.
Watch the gums and mints. Many of these little gums and mints
contain calories, sugars, and everything else that is not
good
for you. Read the labels, if it has sugar in it do not eat
it.
Eat foods that have 30% or less, calories from fat. Everyone
is
on this big no carbohydrate craze. However, did you know that
1
gram of carbohydrate contains 4 calories, 1 gram of protein
contains 4 calories, and 1 gram of fat contains 9 calories?
There are over twice as many calories in a single gram of
fat,
than in a protein or carbohydrate.
To find out how many calories are from fat check the label.
The
label will list the total calories and then list how many
calories are from fat. If there are 100 total calories, and
there are 70 calories from fat, that's 70%, too high.
Give yourself one reward day to eat and drink whatever you
want.
You worked hard all week, reward yourself.
Alcohol is a converted to a sugar. Save it for your free
day. If you do drink, it might also be
helpful to take hydroxycitric acid capsules about 30 minutes
before drinking. Hydroycitric acid is from the herb Garcinia
Cambogia. This interferes with the enzyme that converts excess
sugars into triglycerides, lessening the likelihood the alcohol
will be stored as fat.
Get out and do some type of short
cardiovascular exercise before breakfast. Even if it is only
a
ten minute walk. If you want to lose weight this is the best
time to exercise. Your body has been working all night without
any "new" fuel to help it out. By exercising before
breakfast
your body will be more likely to go after the fat for energy.
During your morning exercise, imagine yourself with the body
you
are trying to achieve and come up with a saying that helps
motivate you. When I would run in the morning I would say,
"every day and every way I am getting leaner, fitter,
healthier." I would repeat it over and over.
Eat meats that are 85% lean.
Do not "count" your dailies activities as "exercise".
If you are
active at work or playing golf everyday, that's great. However,
your body is use to that. Walking the dog is walking the dog,
that is not exercise unless you are running or walking very
fast.
Avoid white flour and bleach grains. Try whole-wheat noodles
in
your spaghetti. It freaked my kids out at first, but now they
love it.
Take an antioxidant supplement every day. Most people are
just
not getting what they need through food.
About the author:
Dr. Jeffrey Banas is a Chiropractic Sports Physician practicing
in Mesa; AZ. Dr. Banas can be reached by visiting his web
site at www.personal-weight-loss-help.com
