When I was a kid I used to insist that my parents buy me these specific shoes that I believed would make me run faster and jump higher. As a teenager, I wanted to wear something that would make me a part of the crowd. Nowadays, some adults believe that driving a certain car will actually make them more popular and increase their chances of dating the right person. As an adult I realize that many of us are using this same type of media driven magical/wishful thinking when choosing how to lose weight. We somehow believe that years of inactivity and careless eating habits can be a quick fix.
I’ve been in the health and fitness industry for over 20 years, and I continue to be amazed at how easily many of us get swayed by the profit-driven hype that the media feeds us. Telling us how using principle ‘X’ or product ‘Y’ will lead to rapid and satisfactory weight loss. Drawing from my experiences in high school wrestling; Powerlifting at National level; Being a practicing Psychotherapist currently practicing Mixed Martial Arts, I know what works and what doesn’t, as well as the struggles it takes to get there. I’ve seen the frustration of 100’s, if not 1,000’s of clients who come to me after trying the latest diet trend and getting no results. I know what works in the real world. I know how to help you get there because I’ve helped 100’s if not 1,000’s of clients achieve their weight loss goals. And there’s no magic involved.
The process is relatively simple, eat more calories than you burn and you’ll gaining weight, eat fewer calories than you burn and you’ll reduce weight, The trick, of course, is not to deprive yourself so much that you still feel hungry even with fewer calories.
There are many approaches to weight loss, ranging from philosophies that encourage eating certain foods together, to eating foods specific to your blood type, to eating all fat and protein, to the Cabbage Soup Diet. whatever you want. Yet through all these trends one fact remains. Take in fewer calories than you burn and you will lose weight, There are no quick fixes and there is no need for undue suffering while modifying your nutritional intake.
So what works, you may be asking yourself by now? What can I eat and how can I lose those unwanted pounds that are not only unattractive to me, but are inhibiting my quality of life? the answer is relatively simple,
Let me tell you why.
The unfortunate truth is that most of us are not really aware of what we eat on a day to day basis. We feel hungry and we put something in our mouth. Part of any successful weight loss program is to first keep track of what you eat. My clients have a 5 day food journal to start the process. This gives each of us an idea of what modifications are needed to get them from point A to point B. I rely on real life, scientifically based, age old truths about how the body works and what gets results for my clients.
In June 2002, Consumer Reports published an article titled The the truth about dieting, In it, he effectively and precisely explains the guides/strategy that I have been following for years for successful weight loss for my clients. Consumer Reports conducted the largest ever survey on long-term maintenance of weight loss, 32,213 respondents. From this group he found the 5 key points needed for successful long term weight loss. And in August 2002, LA Health News published a piece that used information reviewed by the website iVillage.com, where several leading diet plans were reviewed for their appetite (if they left the user hungry). given), health (do you get the nutrients you need), comfort (is it easy to follow), and expense (will this diet break your bank).
I could list tons of references to all the information available to guide you to success, but the key elements are relatively simple. And probably not much different from the ideas your mom used to tell you. Simply put, unless otherwise advised by a physician, you must have protein, carbohydrates, and fat at each meal. There should be a gap of about two and a half to three and a half hours between meals. This could be three typical meals of breakfast, lunch and dinner, two snacks (a mid-morning snack and a late afternoon snack), or five smaller meals throughout the day. Why? Because your body needs consistent nutrition throughout the day to stay alert, maintain energy levels and burn fat instead of storing it.
1) Carbohydrates: According to the Consumer Reports article, zone by Barry Sears, and many other diet plans. One of the biggest keys to a successful weight loss program is lowering your blood sugar. The use of carbohydrates by the body is the key to success and should be a regular part of the diet. There are essentially two types of carbohydrates: low glycemic foods rich in fiber, such as vegetables, whole grains, legumes, and high glycemic, which includes foods such as white rice, pasta, flour, bread, potatoes, and sugar. Carbohydrates are broken down into sugar (glucose) molecules during digestion. When they reach your bloodstream, the pancreas releases insulin, which is the only way cells can move glucose and therefore use glucose for energy. However, fasting-acting, high-glycemic carbohydrates create a surge of blood sugar that is uncomfortable for the body (not to mention being stored as triglycerides (an indicator of heart disease risk)). The body responds by producing a surge of insulin, which often lowers blood sugar levels below normal and leads to cravings for more (often high glycemic) carbohydrates. It’s important to note that your brain is the second largest consumer of carbohydrates in the body, so reducing or eliminating carbs altogether is an easy way to reduce your clear thinking, not to mention your energy levels. .
The key is to reduce the amount of high-glycemic carbohydrates you consume at each meal. If you have a high glycemic carb in your meal, be sure to include about double the amount of a low glycemic carb. This way you are able to control your insulin levels and therefore your energy levels.
2) Protein: Other than Atkins diet, many traditional reducing diets restrict protein intake. However, recent research has shown that protein actually helps slow down the absorption of food. For example, if you serve fish with some white rice, although I suggest brown, your blood sugar will rise more slowly than if you consume the same number of calories from white rice alone. So protein can aid a low-glycemic diet, as well as help you control your insulin. Protein also serves the purpose of nourishing your muscles. Without the amino acids found in protein, your muscles will starve. Maintaining your muscle mass (often referred to as lean mass) is what allows you to keep your metabolism up and therefore burn more calories.
The key is to choose lean proteins such as beef, pork, egg whites, fish, chicken, turkey, and low-fat dairy.
3) Fat: Although we have long believed that fat is bad, recent research encourages the use of fat for weight loss and maintaining good health. Mono- and poly-unsaturated fats such as vegetable oils, olive oil, avocados, nuts, and fish oil protect people from heart disease. Also adding fat to your meals slows down the absorption rate of food which can make you feel full for longer. In addition, this slow absorption rate minimizes the blood sugar rise that occurs when a high-glycemic carbohydrate meal does not include fat.
Consuming healthy fats is important for maintaining overall nutrition and health.
4) Consistency: It appears that it’s not so much what you do in your weight loss strategy as how often you do it. The people who have the most success losing weight and keeping it off do so by consistently making better food choices and incorporating regular exercise.
Again, the idea is to meet your nutritional needs while reducing your overall calorie intake and not feeling hungry. One of the best ways to do this is by choosing foods that are rich in fiber and water. The idea is to make your body feel full before you consume too many calories. The easiest way to do this is to choose foods that are rich in fiber and water such as vegetables, grains and lean meats. Drinking only water after a meal, while helpful, does not produce the same feeling of fullness that occurs when water is a part of a meal. An example used by Consumer Reports is chicken noodle soup versus eating chicken and noodles together on a plate.
in short, Eat every three and a half to four hours, include one protein, high-glycemic and about twice as many low-glycemic carbohydrates, and be sure to include fat at every meal. Exercise regularly and POW watch the unwanted pounds come off and go!
Now if all of this still sounds too complicated for you to get results and if you are ready to have the body you have always wanted then contact me [email protected] And I can help create a nutrition program that won’t break your bank and give you fast results! Call me now at (310) 397-0089.
Comment,
In the spring of 2000, the US Public Health Services Centers for Disease Control declared obesity an epidemic among all segments of the population in all regions of the country. By 2001 the CDC officially recognized obesity as the No. 1 epidemic in America. According to the CDC, one in five American adults is obese, which is defined as being more than 30 percent over the ideal weight for one’s height. Obesity among American adults has risen nearly 60 percent over the past decade, and nearly half of Americans are overweight.
These extra pounds are known to increase the risk of heart disease, stroke, high blood pressure, as well as several types of cancer, including breast, colon, kidney, liver, pancreas, and rectum.
Source by Kurt Elder
