Even if you follow just one of these seven steps towards healthy weight loss, you are guaranteed to lose weight naturally and keep it off. Best of all your health will dramatically improve and the cost will be next to nothing!
So What Does Work?
A long-term, sustainable, healthy eating and nutritional supplement program – including vitamins and minerals to promote weight loss – and lifestyle change.
Eat the right, healthy foods
Avoid the bad foods
The right eating plan – large breakfast, medium lunch, small dinner
Supplement with a broad range of vitamins, minerals, and essential fatty acids – all of the 90 essential nutrients
Exercise
Don’t use scales, measure yourself around the waist, arms, and thighs
Drink plenty of water every day
Eat foods high in vitamins and minerals to promote weight loss
These include
Green leafy vegetables – as much as you like at every meal.
Fresh fruit – at least two serves per day. (Dark berries are rich in phyto-nutrients).
Protein – a higher level of protein keeps insulin levels low and prevents sugar being stored as fat.
It also contains essential amino acids needed for good health.
Make sure you don’t overcook your meat. The best sources of protein are meat, fish, and soy.
Moderate amounts of complex carbohydrates – about three to four serves per day – these include grains, nuts and many types of vegetables and are a source of good nutrition and fiber.
In regard to vegetables generally, a good rule is to pick vegetables with bright colors.
Fresh, filtered water instead of soft drinks.
Things to avoid
Caffeine – not very good for healthy weight loss as it increases your rate of loss of essential minerals and will cause a drop in blood sugar and an attack of the ‘munchies’.
Refined carbohydrates and sugar – this will be turned very quickly into fat.
Examples are white bread, white rice (in fact most processed white food), biscuits, cakes etc.
Soft drinks and fizzy or carbonated drinks – high in sugar and phosphorus and raise your risk of a number of diseases such as osteoporosis and diabetes and reduce your absorption of minerals.
Fried food and margarine – “bad fats” which damage your cells and increase your risk of disease.
Exercise
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Yoga is an excellent form of total body training that you can do at home.
If you’re not used to exercising, or have been injured or ill then always start slowly and gently – within your limitations – and gradually build up the distance or amount of time you exercise for. A good rule is ‘little and often’ rather than a huge exertion infrequently.
Exercise together with a good eating plan and supplementation with vitamins and minerals to promote weight loss, will help you reach your goal of a healthy body too.
Don’t Use Weight Scales!
Instead, use a measuring tape and once a week measure around the neck, upper arms, chest/bust, waist, hips, thighs, and calves.
This is a far better way to document your progress.
When you start on your health program you may lose fat and gain muscle which weighs more – so let the measuring tape tell the story and not the scales!
Drink Lots of Water – Here’s How It Works . . .
When you drink a lot of water – at least 10 glasses per day and double that if you live in a hot/humid climate – your body begins to function more efficiently.
The kidneys work better and when the kidneys are working optimally, then the liver also functions more efficiently – and one of the BIG jobs of the liver is to make glucose from stored fat.
Here’s a quick summary of the major points in this article:
Diets don’t work and you should adopt an approach that is long-term and uses a good source of essential nutrients such as vitamins and minerals to promote weight loss and keep you healthy.
Eat your main meal in the morning, a medium lunch and a light supper with small snacks during the day if needed.
Eat plenty of protein, green leafy vegetables and complex carbohydrates such as vegetables and whole grains.
Avoid sugar, caffeine, fried foods, soft drinks, and margarine.
Supplement with a good source of nutrients – essential fatty acids, amino acids, vitamins and minerals to promote weight loss.
Exercise and use a measuring tape to measure your progress.
Drink plenty of water every day.
Make long-term changes that you can stay with and develop a healthy attitude to eating.
