It’s sometimes hard to differentiate between a weight loss gimmick and a true solution. A deluge of weight loss offers flit across our television and computer screens every day, making the task confusing and overwhelming for those of us who are sincerely motivated to lose weight. The following straightforward advice will help anyone seeking to lose weight:
1. Eat only real food: How much of your food comes from a box or a can? If it’s processed, it’s probably not good for you. Make sure you know what’s in the box: Read the ingredients and if the names are unpronounceable (or there are too many) don’t buy it. When in doubt, leave it—you’ll be glad you did. Real foods are found in the organic fruit and vegetable aisle of your grocery store and in your garden. Fruits, vegetables, complex carbohydrates and lean proteins should be your dietary staples. Don’t waste money on processed foods that bog you down. It’s a huge strain on your liver and impossible to eliminate over time.
2. Eat whole grains: Whole grains, such as steel cut oats, are complex carbohydrates. Adding chia seeds or ground flax seeds to breakfast cereal—such as those offered by Kashi—increases your fiber content. Adding an essential fat from the flax provides energy and keeps your blood sugar levels from spiking so you don’t crash and burn. Again, flax provides fiber, which fills you up and cleanses your insides without adding extra calories. Fiber is your best friend if you’re trying to lose weight. Most people need at least 35 grams each day to promote healthy elimination. Avoid fiber supplement powders, instead eat fiber-rich foods: Brown rice, quinoa, amaranth, and spelt are all great sources of complex carbs and plenty of fiber, along with fruits such as apples, pears and berries and lots of raw veggies.
3. Make sure you’re eating enough good fats: Fats ensure that our bodies and cells work properly. Cutting fat completely out of their diets is a mistake most dieters make, because this leads to junk food cravings. Our bodies were designed to consume essential fats—it’s something we have to add to our daily dietary intake in order to prevent our body’s cravings for unhealthy fats or quick-burning sugars. Essential fats have high energy potential for our bodies, and this is a well-kept secret; namely, that good fats burn bad fats. Add the following foods to your diet: Avocado, eggs, cold pressed flax seed oil mixed into cottage cheese (this tastes so good, though you wouldn’t think so), salmon or other small fish, pumpkin seeds, coconut milk, unsweetened almond milk and organic cold-pressed EFA oil over salads. Fats you should avoid include processed food and anything deep-fried or even good oils that are heated above 300 degrees. Omega 3 and Omega 6 oils are delicate and will turn rancid immediately when heated—rancid fats are CARCINOGENIC. So please remember to use only olive oil, ghee, butter or coconut oil to cook. These oils are more stable when heated. Use the more delicate oils for salads and protein shakes, and on foods.
4. Cut out dairy, wheat, corn, and soy*: These foods are common allergens and can cause bloating, gas and/or indigestion and inflammation. Most people can’t tolerate the protein in wheat: Gluten; it will only sap the energy from your body, prevent absorption of vital nutrients and cause you to gain weight. Even if you’re not allergic these foods may still inflame the walls of your intestines, impede digestion and nutrient absorption and weaken your immune system. Food is supposed to nourish your body and provide energy, not leave you feeling tired and unmotivated.
* Soy is now GENETICALLY modified, and no pure sources of the seed are available. Men in particular should NEVER eat soy—over time the phytoestrogens in soy could actually feminize them.
5. Get rid of all junk food in your house: Out of sight, out of mind: This may be the most important tip you’ll ever receive. When you’re hungry you’ll reach for the most convenient thing. If there’s no junk in your house, you’ll be forced to reach for the healthy stuff. Picking up an apple and enjoying it with a little hazelnut butter is my first reaction when hungry—it’s so satisfying. Make a list when food shopping and stick to it. Don’t let junk food across the threshold of your home! Stand firm on this one and weight loss will be a thousand times easier.
6. Eat at home or pack a lunch: After you’ve followed steps one through five, eating at home or packing a lunch becomes essential to weight loss. Going to a restaurant or eating at a deli on a regular basis is the worst things you can do to lose weight. All those choices: the breads; the desserts; the meats with preservatives, hormones and added chemicals; the rancid fats from overheating oils; the excess demineralized iodized salt they add to the food; and the social eating atmosphere—it’s a dieter’s downfall for sure. If you have to go on a regular basis learn about the choices ahead of time and stick with the healthiest options. Ask them to leave off the salt and bring your own PINK Salt or Celtic sea salt. Packing a lunch requires a little more effort, but ensures the quality of the food you’re eating, especially if the food is organic.
7. Don’t starve yourself: Don’t stuff yourself until you feel sick, but don’t starve yourself either. A healthy diet doesn’t include going hungry. Hunger is your body’s signal that it needs energy: Ignore it and your body will cry out for chocolate and candy. Keep healthy snacks and meals on hand to keep you from feeling hungry. Brown rice and beans is a great option for a filling, non-fattening dish. Don’t ignore your hunger and make sure you’re filling up on healthy food. You should aim for feeling approximately 70 percent full each time you eat.
8. Get support from family and friends: You don’t want your spouse digging into a bag of chips while you’re munching on carrots and celery sticks. If you’re spouse is unwilling to get on-board, talk about it, explaining how badly you want to lose weight and how much you value his or her support. Keep junk food out of reach. Change your habits and get out of the rut you’re in: Get off the couch and go for a walk after dinner. Read a book instead of watching TV, if that’s when you break out the chips.
9. Go to sleep earlier: The later you stay up, the more time you have to snack. Going to bed earlier and keeping busy until bedtime helps curb snacking. The body needs sleep, especially between the hours of 11 pm and 2 am, in order to produce adequate cortisol levels for the next day. If you’re not asleep during these hours you’ll produce only one-third of the cortisol level your body needs. This means you’ll be tired the next day and no wonder—your body will be depleted of necessary adrenaline by two-thirds! This becomes a vicious cycle, where your body craves sugary snacks to keep energy levels up. An early bedtime also means more sleep. You should be getting at least eight hours a night in a dark room, which keeps you from feeling tired during the day—which prevents you from needing sugar-snack highs. You get the picture. Sleep also helps you deal with stress during the day because your body has had time to regenerate. Plus, getting up earlier provides time for you to squeeze in some stretching or exercise before work. Chronic lack of sleep will cause your body to store fat.
10. Incorporate exercise into your day if possible: Can you go for a walk during lunchtime? Can you bicycle to and from work? Just walking the flight of stairs or bouncing for five minutes on a rebounder is a step in the right direction. While cardio exercise doesn’t directly induce weight loss, it does boost your body’s metabolism (to burn calories more efficiently), elevate your mood and distract you from eating, even as it offers protection against many diseases.
11. Cleanse and revitalize your cells: When you wake up in the morning drink 16 oz. of water with squeezed lemon. Drinking it before eating anything will give your liver a chance to purge into the bowels. Additionally, consuming green drinks—juiced or Greens mix powder in water—at least two times a day provides a way for debris and metals to be removed from cells on a regular basis. Remember: If you’re green inside, you’re clean inside. You can also add probiotics in the form of Galactin or open up six caps of a Flora 12+ and add them to a quart of water. Drink this on an empty stomach before a meal to repopulate your intestine’s good micro flora, which are desperately needed to kill bad bacteria and keep the colon healthy. This also channels waste products into healthy bowel movements so your body’s metabolism will function more smoothly. You’ll have more energy to stay on your diet without the bloating, and without toxins to drag you down. It’s a lot harder to lose weight if your cells are recycling toxins. The fewer chemicals in your body means you’ll be less likely to hold on to toxins and store them in fat tissues.
12. Build muscle: The more muscle you have the more fat you’ll burn—even when you’re not exercising! Numerous studies confirm this, including this one, which demonstrates that increased muscle mass increases your average daily metabolic rate, which helps you burn more calories. You don’t have to bulk up like a bodybuilder, but pick up some free weights and get lifting.
13. Add a digestive enzyme, eliminate coffee: Add a superior digestive enzyme to your diet such as catalyst-u, cataylst-7, or premier digest. Take it before a meal if you’re eating cooked foods and it will increase the absorption of essential nutrients, so you feel satisfied. If your gall bladder needs support in to break down fats add Gallbladder-ND or Gallbladder Clear after a meal, which will assist with the flow of bile and increase the peristaltic action of the intestines for efficient elimination. Replace coffee (which tends to raise your insulin levels and create havoc with your blood sugar levels) with Premier Green Tea, which is known to speed up metabolism, strengthen ligaments and keep you alert. If you must have a cup of coffee in the morning, make sure it is organic—you’ll eliminate 200 chemicals per cup and it will be less stressful for your liver. Adding cinnamon to your coffee will also help to stabilize your blood sugar. Fluctuating blood sugar levels will cause you to retain weight.
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