I always eat a great breakfast every morning. Whatever you’re eating right now, why not try a change just to see what happens?
I never skip breakfast and I don’t eat light either. I have a couple pieces of toast and a few pieces of fruit. Some days I have a smoothie. Fruit is by far the best thing that you can launch at an empty stomach and your body will love you for it. These days I never get any gas anymore which I always used to do!
Then later in the day I will take a large meal (what I used to eat easily) and divide it into two. I’ll eat one when I’ve been hungry for an hour and ready to eat (the human body does not have to give into hunger immediately!). Then I’ll have the other half later.
Basically this will give you a calorific deficit of between 500 and 1000 calories per day and you can lose between one and three pounds a week this way.
Many so-called weight loss gurus will tell you that you must exercise like crazy to lose weight. This couldn’t be further from the truth!
Sure, you can accelerate your fat losses by doing exercise. But it won’t stop you getting overweight again unless you are willing to do those two daily punishing hours down the gym for the rest of your life!
The truth is that you don’t need to do any exercise to lose weight at all. Besides, it is much easier to just eat one less chocolate bar every day than to do two punishing hours down the gym instead!
Actually, I did do a little exercise when I lost weight but I never did it for the sole purpose of losing weight. I did it only for fun. So if you want to exercise then only do it for that reason and never to just lose weight. This is why I hate gyms because using a machine to exercise is the most boring way to do it! Try taking up a sport or riding a bike instead! It’s far better!
Back to the food. I suggest you re-evaluate what hunger is. Hunger is just the body’s way of telling you that you should be thinking about getting some food. We are lucky today to be able to have food whenever we want it.
First of all, it takes about two to three hours to get hungry again after a small meal, more for a larger meal. So if you think you’re hungry within one hour of a large meal, you aren’t – it’s your mind playing tricks on you.
Secondly, only eat as much at each meal to stop your hunger. Next time you receive a huge meal, when you’re halfway through it you should ask yourself if you really are hungry anymore. What’s more, eating when no longer hungry is actually no fun!
If you learn to listen to your body more like this then it makes it much easier to lose weight. Combine more fruit, a little bit more of the healthier foods (instead of the bad ones) and re-learn what hunger really is and you can definitely achieve healthy and permanent weight loss.…
You know how it is. You have tried everything. But the stubborn belly-fat just wont go away. And unless it does, everything else seems useless.
Well, you know what they say… The devil is in the details. Maybe, your following a diet and burning calories though exercise. But, if you are making some fundamental mistakes, that flabby belly is just not going anywhere.
Let me share with you 3 simple things you need to start doing right away if you are looking for that toned, attractive stomach.
1. Switch from “refined grains” to “whole grains” NOW!
A very interesting study was recently published in the American Journal Of Clinical Nutrition. It proved that, all other factors being the same, simply switching from “refined grains” to “whole grains” had a huge effect on the waist-line of the participants of the study.
“Eating a diet rich in whole grains while reducing refined carbohydrates changes the glucose and insulin response and makes it easier to mobilize fat stores,” says study researcher Penny Kris-Etherton, PhD, RD, professor of nutritional sciences at Penn State University.
Start doing this now. Its just a small adjustment in your grocery buying ritual that will have HUGE effects.
2. Eat 5 to 6 times a day!
Wait a second! This does not mean that you feast 5 to 6 times a day. This actually means that you “nibble” a bit 5 to 6 times a day. The effect is 2 fold.
1. You will not get too hungry at any point and be tempted to let go of your diet “just this one time”
2. You will actually increase the metabolic rate of your body. And as you know, a better metabolic rate will speed up calorie consumption and do you good.
Honestly, in all my years of fitness consultation, I find that this is the a very commonly known tip, but nobody seems to apply it! Its not easy to follow for most people with their busy schedules. But, I urge you to give this a shot and see the effects first hand.
3. Drink, drink and drink again… water, I mean!
Dr. Brenda Davy, professor of human nutrition, foods & exercise at Virginia Tech, presented in a study that people who drank 2 glasses of water 20 to 30 mins. before every meal, lost weight more effectively than those who did not.
Why is this?
One reason may be that the act of drinking water before a meal prevents you from over-eating. A study found that 75 calories less were consumed per meal if the participants had water before it.
Another reason may be the fact that water helps your liver to function properly and release the right fat burning chemicals and keeps your body running well.
The actual cause may not be certain. But the results are there to back up the idea. So start consuming more water. Make it a habit!…
1. Legalize All Foods. There are no bad foods, just bad eating habits. Don’t put any foods off limits, but do be aware of portion sizes and how much you are eating.
2. Which ties directly into – Listening to your hunger. Ask yourself on a scale of 1 to 5 how hungry are you (One being very hungry and five being very full.) Pay attention to what your hunger symptoms are – strong growls, light-headedness, headaches, or difficulty concentrating).
3. Know when to stop. Learn to recognize when you are full and stop eating. Learn what fullness feels like and rate fullness on a scale from one (one being very hungry to four being comfortably full and satisfied).
4. Implement the 20 minutes rule. It generally takes 20 minutes for your stomach to signal your brain that you are full, so slow down and enjoy your meal!
5. Evaluate your eating habits. You may not even be aware of everything you eat and drink. Use a “food journal” to keep a record of what, where, when, and how you eat. This is also an excellent way to monitor your hunger and fullness.
6. Portion distortion. Design your plate appropriately – 2/3 grains, vegetables, and fruit, and 1/3 protein. Keep in mind legalizing all foods, so don’t’ skip dessert eat half.
7. Exercise and activity – get into the habit at least four time a week. Regular exercise is a great way to boast serotonin and ease stress. During the holidays, don’t forgo your regular exercise routine – schedule holiday parties and shopping around your workout. If you aren’t exercising regularly, the beginning of a New Year is the perfect time to start.
8. Identify your risk factors. Learn to say no politely to healthy eating saboteurs who come in all shapes and sizes. They could be anyone – aunts, grandmas, co-workers, and friends. Instead of break room doughnuts, grandma’s pecan pie, or auntie’s appetizer, bring your own healthy appetizer or snack to share.
9. The stress and pleasure principle. Take charge of emotional eating. Food can represent many emotions – love, anger, boredom, and anxiety. At the height of stressful times, your body releases a flood of cortisol and adrenaline – hormones that increase blood flow, raise your heart rate, and sends your blood pressure soaring. Research has proven that excess cortisol also causes excess weight gain in the abdominal area. However, cortisol is an important hormone secreted by the adrenal glands and involved in the following functions:
a. Regulation of blood pressure
b. Maintenance of a proper glucose metabolism
c. Proper function of your immune system
d. Response to inflammation
e. Insulin release for blood sugar maintenance
Serotonin on the other hand, subdues your cravings, causing a sense of contentment and peace. Increasing your serotonin through more sunlight, exercise, and Carbohydrates can help keep stress levels down through busy and hectic periods such as the holidays.
10. Drink plenty of water. Drinking plenty of water will help you keep hydrated.
11. Limit your alcohol intake and other high calories drinks. Alcohol metabolizes to sugar and fat, so consume alcoholic drinks wisely by limiting yourself to one-two drinks a day or consuming non-alcoholic versions. During the holidays limit high calorie beverages such as eggnog and hot chocolate.…