When I was younger, the main reason that I was interested in losing and maintaining my weight was purely to satisfy my self-image. I simply wanted to look good! As I matured, gave birth and raised four children, my goal to lose and maintain a healthy weight didn’t change, however my reason changed! Yes, I still want to look good, but my main reason now is to stay healthy, feel good and increase and/or continue my current level of energy and activity.
Most people that maintain a healthy weight have to work hard to reach their desired results. I know I do! It does not happen overnight, it’s a process! Included in this article are some quick tips for you to follow: Weightloss Do’s and Don’ts. My goal is to help change your thinking regarding diets and weight loss and to motivate you to start building a healthier you! Most people make the mistake of calculating their success by scales and do not take their body measurements into account. The size and shape of your body and your overall health is more important.
There are several mistakes people make when trying to lose weight such as following a low-fat diet. Too much fat in one’s diet is rarely the only problem to focus on resolving as one attempts to lose inches. Good fats (essential fatty acids) are a necessary component for your overall health. In fact, fat cells do not store fat…they store sugar. Refined sugar is one of the most destructive foods in the American diet and the figures of sugar consumption in America are alarming; the average citizen eats over 150 pounds of refined sugar each year.
Weight Loss Do’s and Don’ts
- DO NOT drink soda pop. One would need to drink 30 glasses of ALKALINE water to counteract the negative effects of one glass of pop. DO drink plenty of pure, alkaline water. A good rule of thumb is to divide your body weight in half and the result is how many ounces of water you should drink in a day, depending on your activity level.
2. DO NOT over eat. Cut the portion size of your meals in half and chew your food slowly. It can take 20 minutes for the brain to process that your stomach is full.
3. Avoid simple carbohydrates as they quickly turn into sugar. Eat whole grains instead, preferably gluten free. It is the quality and quantity of carbohydrates that determines how much fat we accumulate. Excess carbs end up as excess fat. Soluble fiber-rich foods such as oatmeal, beans, bananas and citrus fruits tend to absorb water, which in turn makes you less likely to overeat. A good rule of thumb: ½ your meal should contain non-starchy vegetables such as green beans, asparagus or broccoli; ¼ protein; and ¼ a complex carbohydrate like brown rice, quinoa or sweet potato.
4. Avoid processed foods. Do eat plenty of fresh vegetables. Choose the best quality vegetables that you can afford, non-GMO, and grown without pesticides.
5. Stay away from margarine and hydrogenated oils. Your body needs good fat! Eating fat does not make you fat; excess sugar does! Your body needs good fats to help you process certain nutrients. Use real butter (preferably raw butter from graze fed cows without hormones and antibiotics) and natural oils such as olive oil and coconut oil (link to my fat article).
6. Cut back on sugar consumption, preferably no more than 25 grams per day. Again, eating fat does not make you fat; excess sugar does! Fructose hinders weight loss and promotes fat storage. Read labels; many seemingly healthy products such as dried fruits and trail mixes have added sugars. Dr. Mercola states, “If you want to shed excess pounds, maintain a healthy weight long-term, and RADICALLY reduce (and in many cases virtually eliminate) your risk of diabetes, heart disease and cancer, then get serious about restricting your consumption of fructose to no more than 25 grams per day, with a maximum of 15 grams a day from fresh fruit. If you’re already overweight, or have any of these diseases or are at high risk of any of them, then you’re probably better off cutting that down to 10-15 grams per day — fruit included.”
a. Avoid artificial sweeteners such as aspartame. These sweeteners are linked to a variety of health problems including allergies, hyperactivity and behavioral problems. In addition, they also trigger you to crave more sugar!
b. Avoid refined sugars, especially corn syrup. Carefully read every nutrition label for the presence of corn syrup, high fructose corn syrup and corn sugar. It is a common ingredient in many pre-packaged food products, beverages and condiments. High fructose corn syrup is one of the worst things you can put into your body. The majority of it is made from genetically modified food and contains mercury. It has been linked to diabetes, an increase in triglyceride levels and LDL (bad) cholesterol levels, obesity and metabolic syndrome.
7. Increase your activity level. Nearly 30 percent of people who watch more than four hours of TV a day have a BMI of 30 or higher. Healthy BMI range is 18.5 – 24.-0.
8. Good quality sleep is crucial. Scientists believe that lack of sleep could disrupt the hormones that regulate glucose, metabolism rate, as well as appetite. Chronic or poorly managed stress can lead to elevated cortisol levels that stimulate your appetite. I find that when I get 7 to 8 hours of sleep, I am on top of my game; in better mood, have more energy to exercise, and am able to better focus and handle my stress.
Not Getting Your Desired Results?
If you have followed this advice and you are still not seeing your desired results, please do not throw in the towel! I am here to tell you it is attainable! If you are still struggling with losing weight and/or inches, this just might be your answer!
The Benefits of Trim
Trim is a healthy, natural weight loss product that can help you reach your goal weight and size. This nutritional will speed-up your metabolism, curb your appetite, enhance focus and concentration, balance hormones, preserve muscle and increase energy without jitters or shakes; all aspects of weight loss!
My Experience With Trim
Muscle can turn quickly to fat when your activity level declines. This summer I had a fall, which required me to limit my exercise program. I was concerned my decreased activity would cause me to regain the weight I had lost. However, with Trim I was able to maintain my muscle tone and control my weight. I actually lost a few inches! I look forward to see how well Trim works now that I am gradually getting back to my normal workout routine.
Weight Loss is a Process
You did not gain your excess weight overnight and you will not lose it overnight. With the proper combination of exercise, healthy nutrition, sleep, and pure alkaline water you will be on your way to maintaining a healthy weight and overall healthy lifestyle.
Please feel free to share any weight loss tips you have had results with!