Lose Weight For Life
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The document outlines a 7 step program for sustainable weight release. The steps include: 1) balanced nutrition, 2) blood sugar balance, 3) portion control, 4) fitness, 5) addressing mindset, 6) planning, and 7) counting calories. It emphasizes making health the priority in order to lose weight long-term by changing lifestyle habits and patterns through balanced eating, managing blood sugar, portion sizes, exercise, thinking positively, planning meals, and tracking calories.
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Lose Weight For Life
- 1. Seven Steps to Weight Release Real health care reform begins in the fridge!
Editor's Notes
- Key Points: Dad & cancer When purchasing the store, thought I was a healthy person Passion is cancer prevention – but no one came. So I came up with another plan – the backdoor approach Conversations with customers about weight loss, led to…
- The key to weight release for life – is lifestyle change. This requires change. Stepping out of old habits, into new habits. The seven steps, are pieces to a puzzle. Skip a step and the puzzle will not be completed. The lost weight. Will be found again. Why?
- We’ve been duped! Since the industrialization of food, the message we have heard is convenience! Processed foods. Frozen Foods. Canned Foods. We think we have advanced. We haven’t. With modern technology our food has done nothing but deteriorate. Even the USDA food pyramid that I grew up with, set us up for weight gain and health issues! A century ago, most of our food came straight from the farm to the dinner table. Example: Carbohydrates (such as bread) Contained much more of their original fiber and wheat germ than today’s carbs. What does this mean: Before industrialization, your body had to do most of the processing and digesting itself which meant it stayed fuller longer. Today most of the fiber and natural grain are removed. As a result, the food we eat digests much quicker and we become hungrier much faster. When buying bread – for for the grain. Look for ‘whole grain’. And eat it in moderation! Love bread – keep it frozen. *The 2005 USDA recommendations: Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; Includes lean meats, poultry, fish, beans, eggs, and nuts; and Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. *The USDA’s advisory board held it’s last meeting in May of this year to update the USDA’s dietary recommendations. I hope it includes the importance of fats! The term low-fat, non-fat, needs to be eliminated. It sends the message that all fats are to be avoided. That’s just not true. Your body needs fat. When you starve your body of fat, it thinks something is wrong and goes into ‘survival mode’. Hanging on to whatever fat it has! Vitamins A,D, E & K are all fat soluble vitamins. A bit of butter – NOT MARGARINE (1/2 tsp.) on your vegetables will actually enhance your absorption of these vitamins! Salad dressing (check the label for sugar!) with healthy fat, such as olive oil, will do the same for your salad veggies. Fat is a daily conversation in our store… D3 – blank look on customers faces. Here are a few reasons that fat is important: helps make the lubricants that allow joints to move effectively. helps to generate electrical currents and keep the heart rate regular. needed by the tissues of the brain, retina and adrenal glands. helps immune function in fighting infection. helps balance the immune system and prevent allergies. ensures proper nerve transmission from one nerve to the next - especially in the memory and concentration areas of the brain. ensures adequate bone formation and repair. Balance You need fats, fiber, macro & micro nutrients, complex carbs & protein – starving your body of any of these areas, puts your body on red alert. The security doors our down. And no fat is going out! Simply put – eat your fruits and veggies. Eat healthy fat. Eat complex carbs (whole grains) Why? Simple carbs result in a quick insulin spike. While you might feel an energy boost after eating a candy bar or drinking a soft drink, that boost will disappear quickly. I call this the crash! Focus on eating foods made up of complex carbohydrates, you’ll find your energy level lasts much longer. For diabetics avoiding simple carbohydrates is very important. The reason for this is that simple carbs can put undue strain on the pancreas and quickly raise blood sugar to dangerous levels. TIP: Fruit is a simple carb, but a healthy simple carb when eaten in it’s natural state. Try eating an apple with a TBSP of almond butter. The fat slows the digestion of sugars, keeping you fuller longer, not too mention, adding healthy protein. A great snack! More food for thought: The process of your liver breaking down the carbs during digestion actually stimulates the production of insulin. Because insulin is designed to move the sugar that is left over from the digestion of carbs into the body’s cells, the type of carbs you eat affects your insulin levels. Furthermore, insulin is the hormone that removes excess sugar from our bloodstream and signals the body to store fat! Complex Carbs such as whole grains and veggies should make up 50-60% of your diet. In my BeyondWeightNow program, I focus an entire session on the four food groups and fat! It’s that important! Micronutrient: A substance, such as a vitamin or mineral, that is essential in minute amounts for the proper growth and metabolism of a living organism. Macronutrient: Nutrients that the body uses in relatively large amounts - proteins, carbohydrates, and fats. Macronutrients provide calories to the body as well as performing other functions.
- Carbohydrates are converted to blood sugar, and then with the aid of insulin, converted to fat by fat cells. Eat a plate of pasta, your blood sugar will rise and your insulin level will also rise in order to cover, or prevent the jump in blood sugar. ALL the blood sugar that is not burned as energy or stored as glycogen is turned into fat! In theory you could acquire more body fat from eating a high-carb “fat-free” dessert than you would from eating a tender steak (grass fed) marbled with fat. Fat is not the enemy Blood Sugar Blood sugar affects everyone. It should concern you even if you are thin and especially if you don’t get enough exercise or carry extra weight around your middle. When a big meal is eaten, especially one that contains processed starchy and sugary foods (white rice, white bread, potatoes, white flour, sugary drinks & foods), the food is converted to glucose. Glucose is the main fuel for your muscles and even brain. A meal based in high glycemic foods, can give the body too much glucose. The result is blood sugar levels twice as high as a meal comprised of low-glycemic healthy foods. High glycemic diets actually encourage fat storage. Learning how to balance blood sugar is the secret to long-term health and sustainable weight loss, as well as reducing your risk of heart disease and diabetes. Eating low glycemic foods (GI of 55 or less) provides the brain and body with a lasting steady energy level for many hours. Read THE TEN POWERFUL REASONS TO KICK THE SUGAR HABIT! Do you wake up in the middle of the night? It seems that most people wake up around 3:00am. Why? When your daily diet is out of balance you have training your blood sugar to roller coaster up and down all day long and at night too! Waking up can be your body signaling you to get up and feed! It so craves balance. To exit the roller coaster: #1: Eat a balanced Diet #2: Graze. Yes. That’s what I said, Our bodies were not created to gorge on three large meals a day. Our digestive system is overloaded (an entire other topic). We feed. We burn the energy from the food. We go hours before feeding again and what happens? OUR BLOOD SUGAR PLUMMETS! A better way: Eat five to six small meals through out the day. Smaller breakfast, lunch, dinner. With healthy snacks in between. My daily regimen is: 7am ½ breakfast(smoothie) * 10am ½ breakfast * noon ½ lunch * 2pm ½ lunch * 4pm snack * 6:30pm dinner * 8pm snack You will be amazed. #1: Sustained Energy #2: Reaching for the wrong thing because your starving, won’t happen #3: Sugar cravings go! #4: As discussed – sleeping patterns improve.
- *Eat as much as you wish of non-starchy vegetables The typical dinner of spaghetti looks like this: The entire plate is piled high with noodles, then covered with sauce Perhaps a veggie on the side and garlic bread YOUR new smart dinner of spaghetti looks like this: ½ cup pasta, ½ cup sauce, a little parmesan The entire second half of the plate is a vegetable: broccoli, beans, salad – your choice No bread in phase I.
- Does exercise effect metabolism – YES, YES, YES!!! How to increase metabolism Add more muscle through strength training Increase fat to muscle ratio. FACT: Every pound of muscle burns 50 calories. Every pound of fat burn 2 calories. For every 10 pounds of muscle, you burn 500 calories! If that isn’t motivational, I don’t know what is. Eat frequent small meals, Avoid rapid weight loss diets. Rapid weight loss decreases metabolism! 1 to 2 pounds per week. Any more than this, and you are losing muscle not fat! Want to improve the shape of your body? The key ingredient is strength training. Strength training is also very important for osteoporosis prevention. Teresa Hoffman, who owns Port Townsend Athletic Club, suggests that a mixture of both strength training and aerobic is essential to losing body fat, gaining muscle and improving body shape. Strength training 2x-3x week Aerobic 5 to 6 days per week This can mean simply walking for a ½ hour or cleaning house vigorously. It’s ‘Body in Motion’ every single day. NOTE: It takes 20minutes of cardio before FAT BURN begins!
- The fifth step - What’s on your mind? Food for thought: Sugar is a drug. Anything that you crave, is an addiction. Dieters, who make fast changes without being mindful, can experience sugar withdrawals – depression, the blues, lack of energy. Sugar, Starches, Alcohol, Drugs – they all block receptors that our bodies ‘happy chemicals’ should be filling. Many alcoholics and drug addicts will turn to sugar when alcohol & drugs are not part of their lives. It comes back to balance. Example: Protein. Protein is made up of amino acids. Many of these amino acids are ‘happy chemicals’. Without the proper amount of protein your body is missing key ingredients to feeling good. Get the picture? (Share Guy & Ken’s story) Identify Patterns – what trips you up? Are you using food to meet an emotional need? Do you unconsciously associate food with reward? Are you a stress eater? A mood eater? Keep a journal Be vigilant with your thoughts. No Guilt Savor the cravings Fall off – get back on!!!! Steady as she goes!
- Plan meals, snacks, holidays, dinners out, gatherings, potlucks. Nancy L.’s story Tip for potlucks.
- The missing link! .99c spiral bound note pad Or sign up for free at Loseit.com What tripped me up… (tripped me out) The bottom line is, you must know how many calories your are eating.
- What’s getting in your way? Take the challenge! Remove the excuses Have a game plan Be kind to yourself To release weight for life – put health first. We can find no wealth above a healthy body and a happy heart.