Yes, You Can Loose That Extra Weight

If you want to loose weight and keep it off permanently, you must be aware that it is a process that takes time, learning, planning, discipline and commitment.

There are a few principles you need to fully understand and be committed to do in order to successfully loose weight and to keep it off.

Principle # 1

Nourish your cells.

People who are overweight are typically under-fed (or malnourished). The body needs   enzymes and other nutrients for energy to burn fat. Your body screams for energy, as the foods it gets are nutritionally void. Sugar, coffee, white flours, the very things people typically resort to get their energy up, put a lot of stress on your adrenal glands as well as your liver. Exhausted adrenals cause low energy. A toxic liver puts extra stress on your immune system.

Learn to enjoy foods that contain complex carbohydrates, are rich in enzymes, and are easily digestible. Sprouted grains and sprouted legumes, fresh fruit and veggies are all good choices. You really do not need meat in order to accomplish that; neither do you need any processed or man-made foods at all.

Principle #2

Balance your body systems.
According to Chinese medicine, the endocrine, immune, circulatory, digestive and respiratory system are the main systems in the body. When they work in perfect synergy, your body can take care of things other than the most important function, namely to keep you alive. If the body does not have enough nutrients and if it has to work extra hard to compensate for malfunction of any particular system, fat maintenance is not the first thing your body will take care off.

Principle # 3

Cleanse your body systems

Before you go on any weight loss program, consider detoxing your body. You are most likely carrying several pounds of undigested foods inside yourself. Being clean from the inside, besides many health benefits will help you absorb the healthy foods you eat better, take stress off your defense system, increase your energy, take weight off your body and even flatten your belly. Go at least once a week to a sauna. Infrared saunas are best as they penetrate deep inside your cells, drawing out toxins and increasing your heart rate, thus your metabolism. However, any other sauna will be better than none.

Principle #4

Exercise increases your metabolic rate. Making you burn more calories throughout the day. It helps to burn fat for energy. It oxygenates your body. (Lack of oxygen inside the cells is by many medical professionals thought be a big contributor to cancer as well as fatigue.)

Exercise vigorously at least 3 times per week. Combine aerobic, with strength training and do not forget to stretch. Exercise moderately the remaining days of the week. A brisk 20 min walk should be your minimum. Whatever you do, put some extra energy in it. Have dumbbells in your hallway, run, hop or lounge up the stairs, squat while brushing teeth. Tighten abs while walking or waiting in line. When sitting on a chair pull up your legs 20 times, do push-ups before you go to bed.

Psychological Tactics

1.    See yourself slim. Buy a piece of clothing the size you desire to fit in. Try it on often to monitor progress.

2.    Once you dropped a size and comfortably fit in a smaller size, get rid of previous size cloths as a sign that you will not go back.

3.    Keep a journal of what you eat, how much you exercise and how your weight is changing. It may seem cumbersome, but it is a very important tool for successful weight loss.

4.    Weigh yourself at least once a week, best naked in the morning.

5.    Put a picture of your old self or somebody really fat on your fridge and the places you keep the very foods you want to avoid.

6.    Keep one or two of your favorite unhealthy foods in the house (in case you absolutely need them), but put them in very difficult to reach places, for instance the top corner of the basement shelf or any other place that will require moving a lot of stuff to get to it.

7.    Tell yourself and other continuously how much you hate (… doughnuts, cola, etc.) because it makes people fat, gives them bad skin and teeth and lowers their immunity, thus making them more prone to all kinds of diseases.

8.    Use small plates. That will give you the feeling you get to eat more. At a restaurant, ask your waiter to pack up half of your meal before serving it to you, then eat the extras for lunch the next day. Skip the bread!

9.    Don’t eat in the dark or while doing something else. You will eat fewer calories at a well-lit table than in a dark corner.

10.    Always sit down to eat – even for a snack. If you sit down to snack — and use utensils and a plate — you’ll eat fewer calories.

11.    Unless you are considering vegetables and fruit, keep choices small. Studies have shown, that people eat more as they want to sample everything when choices are big.

12.    Keep your favorite smells handy. When scientists scanned the brains of people eating different foods, they found that the brain reacts to fat in the mouth in much the same way that the nose responds to a pleasant aroma. So if you feel a craving coming on, apply your favorite scent.

Be Prepared

13.    Have healthy foods ALWAYS and EVERYWHERE ready (car, bag, home) so you are never food.

14.    A food dehydrator is a valuable tool as you can very easily dry all your favorite fruits and veggies in order to have healthy snacks at hand when you cannot deal with those that could get you messy or get squished during the day.

15.    Eat ONLY nutrient-dense foods. You do not need to count calories if the foods you consume are nourishing. The only reason your body cries for certain unhealthy foods is because it is malnourished. (This is why the majority of people in this country are overweight and under-fed.) Unfortunately, if our brain hasn’t been trained otherwise, it will interpret the need for energy in things like coffee, cake and candy. If your cells are properly fed, cravings won’t be an issue.

16.    Eat breakfast!!!! Toss out sugary cereals and white bread. Replace them with high fiber, low sugar whole grain products. In order to increase metabolism and slow down insulin response (keep hunger at bay), a balanced meal should consist of 40-50% healthy carbohydrates, 30% protein and 20-30% fat.

17.    If you eat a sandwich, use a bit of olive oil instead of butter or mayonnaise. Add veggies or try fruits on bread instead of loading it up with high fat cheese and cold cuts or fat-free alternatives that are loaded with artificial ingredients. Learn to make and enjoy veggie-spreads and sprouts.

18.    Be a vegetarian (someone who eats vegetables, not just someone who avoids meat) for at least 5 days a week. Enjoy meat as an occasional treat. Eat fish wild caught cold-water fish instead. Fish is easier digested and it will give you far more health benefits. Veggies and legumes contain plenty of protein, so you really don’t need meat.

19.    Have a healthy afternoon snack. If you work in an office, you should plan ahead and bring it from home if you know there is nothing healthy to buy.

20.    Start lunch with a vegetable broth (no chowder!) and you will consume fewer calories during lunch overall

21.    Get at least 8 hours of sleep to keep your hormones balanced, which otherwise can increase your appetite for unhealthy foods. Besides that, not being well rested requires your brain to put out more energy, which will also make you hungrier.

22.    Use quality whole food concentrates and whole food supplements (not synthetic ones).

23.    Drink at least 8 glasses of sugar-free beverages (water, unsweetened herbal, white and green tea). Consider all artificial sweeteners as poison for your body. Avoid them. The best sweetener is Stevia as it nourishes the pancreas and has no negative impact on the body.

24.    Don’t eat after 7:00pm. If you are really hungry have raw veggies (no dip!) and grapefruits.

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