Happy New Years!!!!!
Goodbye 2011, Hello 2012. I for one am happy for this year, I can’t wait to see what it has in store for me.
Alright well this year I want to start with weight loss because that’s like the hot topic for January. It’s also in at least 60% and New Years Resolutions, mine included
I will be posting a lot about healthy eating to help you in your weight loss goals, but to be clear, this is not a diet program. It’s more like tips and tricks to help you understand how to lose weight without starving yourself into the new year.
Okay let’s get started.
This month you will learn about healthy eating to lose weight plus other tricks and tips later on in the month. For today you will learn:
- How to make your metabolism work for you.
- Why you need breakfast
- And other tips to start your healthy eating habits.
Make That Metabolism Run
There is one big myth in losing weight which is: If you eat less then you will lose weight.
This is wrong, wrong, wrong! Recent studies have shown that this is not how our bodies work, this actually makes us gain more weight. What you really need to do to lose weight is get your metabolism to work nonstop. Make that sucker run faster then you eat
This is where you have to do some work, you have to find your body’s balance between energy consumed and energy burned.
When you eat healthy small meals starting early in the day your metabolism is set in full swing, mobilizing and converting fat stored into energy.
For example when you eat breakfast to start your day this jump starts your metabolism engine. Throughout the day eat smaller meals and snacks so your body gets the nutrients it needs to continue working, and breaking down the food into energy.
If you decide to wait and eat when you are starving then your body will start to rob your muscle tissue of anything it needs. It will take protein which will be replaced with fat because it thinks that you are in famine mode or starving yourself. Therefore by eating early in the day and often, not only are you protecting the muscle, which supports your frame and allows you to walk, sit, and stand, but you are also keeping your metabolism going so it works all day to give you energy.
Breakfast to start your metabolism engine.
Remember the saying “Breakfast is the most important meal of the day.” Well whoever said it first was right. People who eat breakfast on a daily basis tend to lose weight easier then people who decided to skip and wait until they are hungry.
The National Weight Control Registry performed a study that showed people who eat breakfast have a better chance of maintaining a 30lb, or more, weight loss for at least a year.
Studies in The Journal of the American Dietetic Association showed similar results. Here are some more facts that might interest you: NWCR Facts.
Another research group analyzed government data on over 4,000 adults and found that those who ate a regular breakfast tended to take in fewer calories during the day and had a lower fat intake. They also noted that when these people ate breakfast they had more energy and were more likely to engage in a routine exercise.
Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet and Fitness Center at Duke University Medical School states; “When you skip breakfast, you’re actually fasting for 15 to 20 hours, so you’re not producing the enzymes to metabolize fat to lose weight.” In fact, sumo wrestlers don’t eat until late in the day for the sole purpose of gaining weight. If you don’t eat breakfast, you are actually following the sumo wrestler diet. Now, that is a scary thought. Eeek :/
Simple Weight Loss Tips to Get You Started:
Eat slowly, yes chew your food at least 20 times. It takes about twenty minutes for your stomach to tell your brain you are full. Don’t eat rushed because if you do then you’ll be looking for your next meal way before you really need it.
Pick out foods you need to chew for example apples, whole grain hearty breads, celery, and other raw vegetables. These foods will slow down your eating and satisfy your chewing instinct. Raw nuts, almonds, and walnuts are another option. Just be sure to monitor your serving portion as you snack. Plus these are healthy snacks for losing that unwanted weight.
Drink 6 to 8 glasses of cold water per day. Yes water does help, when you have that hunger feeling drink some water first. Sometimes your body is telling you it’s thirsty by making you feel hungry. Water also helps to make you feel full and as your body works to raise the temperature of the water, you are burning calories. Keep bottles of water filled in the refrigerator and sip, sip away
Eating oranges is much more satisfying than just drinking the juice. Keep this thought when choosing other fruits and vegetables. Whole is usually better and if you really want Orange juice, just squeeze the orange to get some fresh homemade Orange juice with no preservatives.
Have a healthy snack before you start cooking dinner. This will help with overeating while preparing the meal and after. Munching on celery is the perfect way to keep you satisfied while cooking. It’s also good to have a snack when you go grocery shopping too. This way you only buy what you need.
If you need a something for that sweet tooth try some frozen yogurt, angel food cake, and sherbet because they are all low on fat. Low carb diets are low sugar diets, which often forbid fruit. In this case, one tiny piece of dark chocolate may be an option. This may leave you satisfied without all the sugar or carbs. You have to experiment to find the right treat for your sweet tooth that fits your diet. What I like to eat is blend 6 – 8 frozen strawberries with 1 tbsp sugar until it looks like a sherbet. This way I get the antioxidants from the berry and not too much sugar from the factory made sherbet.
Eating healthy is not hard you just have to know how to do it. The less you eat, the more your body protects itself and this makes it go into starvation mode, holding on to more food, storing it as fat and robbing your muscles of nutrients. Make sure you eat a good breakfast to start your day right. Then, keep your metabolism working throughout the day with small meals and healthy snacks.
Stop starving yourself so your body can relax and start to lose unwanted weight. Add foods instead of subtracting foods? It’s so crazy that it just might work.