There are many approaches to weight loss; it is a multi-million dollar industry in our land of plenty. The bottom line is to eat fewer calories than you expend daily, but not drastically fewer, until you’re happy with how you fit into your clothes, then resume a diet and exercise program that will maintain the desired weight. You can dress up weight loss with grapefruits, or cabbage stew, or Hoodia, but really, the only thing that works is to burn more calories than you’re eating. Regular, preferably daily, exercise is a must; and a brisk 45-minute walk is a terrific choice.Make sure to commit to a movement program that you enjoy.Exercise not only burns calories, but gets you away from the fridge, stimulates blood flow, improves tissue oxygenation and the overall sense of well-being, and promotes lymphatic drainage which will help rid the body of toxins.Dean Ornish, MD (new age cardiologist) says “Walk your dog every day, even if you don’t have one.”A basic comprehensive detox program is very helpful with weight loss.Drink plenty of fresh, pure water. At least 40 ounces daily, and not just in 1 or 2 sittings.Keep sipping on water throughout the day if possible.Morning dry skin brushing is an excellent replacement for morning java — just as envigorating, works as a laxative, doesn’t leave a bad taste in the mouth, costs nothing, and gives you baby soft skin!Brush the entire beautiful naked surface of your body firmly with a natural bristle brush in long strokes towards the heart. Don’t forget the palms and soles, but avoid the face. The chest and abdomen are especially important to stimulate circulation.Brush up under the breasts and gently down from the collar bones. Low heat or infra-red saunas are highly recommended to promote “melting” of the excess body fat which can then be excreted through the skin — our largest organ of elimination. Close the pores with a cold rinse before venturing outdoors after the sauna.
Losing weight is difficult; be prepared. First, assess carefully and honestly the amount of food you eat first. If you are overeating regularly, please consider getting some counseling to help identify the reasons for excessive “non-nutritional” eating.The desire to eat is not always hunger.You may be pushing yourself to complete a task when you need to go to bed.You may be upset about the way a relationship is going.Instead of giving in to the urge to eat, try to get quiet enough to hear what you really need sleep, a warm bath, talking to a friend, or simply to not overeat.
If you feel that the amount you eat is normal, but consider yourself overweight, look at where the calories are coming from. At 9 calories per gram, fatty foods are by far the most caloric. A handful of nuts contains 150 calories, or 1/10th of the caloric intake recommended for the average dieter. Wow! Nuts are out for dieting! Ditto most cheeses.Any fried foods are very high in fat, of course, and many sweet treats may disguise as complex carbohydrates, but actually are extremely high fat. For example, chocolate is higher in fat than any other desert item, including ice cream. Ever wonder why it turns into syrup so nicely? That’s right; cocoa butter.Other sources of fat are most animal products, including dairy, egg yolks and chicken skin.Anything “roasted” such as granola and nut butters are high fat, and so are most baked goods, including crackers, especially sweets. Check out the label of that “naturally sweetened, good-for-you” cookie. If it’s over 7% fat, forget it.
Many dieters desire carbohydrates more than any other food category for numerous reasons. Simple carbohydrates, such as sugars and fruit, create a potent brain neuro-chemical called serotonin by stimulating insulin release.Insulin temporarily ties up all the amino acids except Tryptophan (the key precursor to serotonin).Serotonin is the well-known “feel good” neuro-chemical, which promotes calmness, drowziness and decreased pain sensitivity.Unfortunately, carbohydrates eaten alone also sedate the natural satiety center in the hypothalamus.In other words, eat a plate of plain pasta for dinner and you’ll be hungrier than when you started. To negate the serotonin effect, the snack or meal must contain 40% protein.If you are a carbohydrate craver, try taking protein and a wee bit of fat in with each snack and every meal. This way your brain will register a longer-term source of energy, and tell the taste buds “enough.” And don’t forget, you don’t have to eat it all today. It’ll be there tomorrow if you still have to have it.
Never eat while angry, while driving or standing up.Try to not eat after 8 PM.Onceyou’ve had dinner, perform your entire teeth cleaning routine. Then you’re less likely to want to eat again until morning.Here are a few recipes for healthy snacks containing 150 calories or less:
2 rice cakes lightly smeared with miso and a dab of honey.
1/2 cup grated cucumber in a 1/2 cup low-fat yogurt generously
sprinkled with fresh (preferably) dill.
A small baked yam with 1/2 a baked onion and a dollop of flax oil.
A thumb-sized piece of raw coconut, chewed very thoroughly.
An apple with a small hunk of soy cheese, nibbled together, European style.
A slightly warmed chapati, with a fat layer of sprouts, rolled up loosely.
A freshly juiced veggie special (carrot, with some celery and a little beet and ginger) plus a heaping teaspoon of Spirulina.
The following food items have less than 20 calories per serving and should be used for grazing when the need arises throughout the day:
– cabbage, celery, radishes, mushrooms, green peppers, zucchini, spinach and all lettuces.
– unsweetened dill pickles. Don’t go overboard here: pickling your insides may increase the risk for colon cancer.
– unsweetened cocoa powder (1 Tablespoon), acutally not too bad blenderizered into some sparkling water, or into black coffee, if you insist.
– sugar-free hard candy, for moments when you just need some flavor in your mouth!
Don’t throw in the towel if you â€œcheatâ€ stay focused on your goal offitness and being comfortable in your body.Think of eating well as a life-long gift to yourself.Aim for weight loss in increments: start with 10% of your current body weight, then re-evaluate.For example, if you weigh 180 and would like to weigh 140, aim to lose 18 pounds first.Stay at the new weight, 162, for at least 4-6 weeks before gearing up for the next 10%, or 16 pounds.Stabilize at 146 before going for those last 6 pounds. Quick weight loss never works because you need to permanently change your eating habits and institute a long-term exercise routine.This takes time.Be gentle with yourself.