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VI. Stay on track to lose weight and stay slim.
- Did you know that simply changing the temperature of the water
you drink can speed up your metabolism and burn more calories?
Drink hot water!
- Did you know that foods like bran cereal are more dense and
will make you more full because your body cannot digest fiber?
- Did you know that certain foods like rice work very well
with liquids to expand in your stomach making you more satisfied?
- Did you know that if you cut 3 tablespoons of butter per
day from your diet you could drop 1 pound every 12 days just
for not eating butter? Let's hope you don't actually eat 3 tablespoons
of butter every day though!!!!
VII. Tips for success:
1. Stay away from table sugar Things like powdered sugar, chocolate,
ice cream and syrup are not good for getting thin and losing inches.
Suggestion: Try sugar substitute, or maybe sugar free chocolate,
syrup and soda. Light on any food package only means that there
is less food coloring added, not all “light” food
is good for you!
2. Sit-ups don’t give you that six-pack…. running
does! Sit-ups are great for building the muscles in your stomach.
However they don’t do a thing for the fat that is covering
them up! EVERYONE is born with a twelve pack muscle system in
their stomach / eight straight up and down and two on each side
of the center group. Our own levels of body fat determine how
many of those muscles we get to see. If you want those washboard
abs-go buy running shoes. If not then imagine wrapping a rock
in a piece of chewed bubble gum. There is solid strength underneath
but everyone only sees the bubble gum. That’s what crunches
without running produces.
3. Don’t get discouraged. Most adults give up on losing
weight within the first month because they haven’t seen
big enough results on their scale at home. If you are working
out you are gaining muscles and muscle weights more then fat.
You can loose a ton of fat and never see the difference on a scale.
If you want a measuring tool use your clothes. If your pants and
shirt are looser then things are working! If nothing has changed
after a month try something else. Keep in mind the best way to
loose inched off the tummy, butt and thighs is to run at least
35 minutes three times a week.
4. Stretch your meals to, at least, 20 minutes or longer. Your
stomach, mouth and brain are all connected and it takes 20 minutes
of chewing before your stomach signals your brain that you are
full. To feel full and successfully lose weight on any weight
loss program, you need to eat slowly for 20 minutes or longer.
5. Drinking 8 glasses of water a day is important to your health,
your normal diet and to help lose weight. Water is necessary for
the metabolism of your stored fat. Weight loss cannot occur without
an active metabolism which requires large quantities of water.
Another way to use water to lose weight is to drink a large glass
of ice water just before meals. The cold causes your stomach to
shrink slightly which will make you feel full faster.
6. The more positive your self-esteem, the better you feel about
yourself, the faster and easier it will be for you to lose weight.
When you are self-confident, you are better able to take charge
of your life. It also means that after you lose weight, it will
stay gone permanently. For help building your self esteem, check
out Dr. Yarnell's self-help and personal growth CDs and cassette
tapes for adults, adolescents and children.
7. When you go fat free or low fat, you also cut out much of
the taste of the foods you eat. Add the flavor back with herbs
and spices. Strong flavors such as vinegar, garlic, chili powder,
cayenne, curry powder, rosemary and tarragon can be used to doctor
up any food you are eating. For your low fat and fat free diets,
experiment with different herbs and spices until you find some
you like. Staying on your fat free or low fat diet will be easier
and your weight loss will be speeded up.
8. Increase your metabolism by as much as 40% by using hot and
spicey foods such as hot peppers of all varieties and mustards.
Research shows these foods all increase your metabolism. For double
duty, give up fat filled mayonnaise for mustard and add hot peppers
to your food for greater flavor and increased metabolism.
9. To lose weight faster, reduce your intake of caffeine. Caffeine
leads to an increase of insulin in your body which retards the
burning of your stored fat.This is a simple chemical reaction
in your body that you can change. Reduce your caffeine intake
by 50% and see what happens. Here is a rough guide to use when
looking at the amount of caffeine you currently take in: Brewed
coffee (6 oz. cup) - 100mg; Instant coffee (6 oz.) - 70mg; Tea
(6 oz.) - 50mg; Soft drinks (12oz.) - (Coke, Dr. Pepper, Mountain
Dew) - 50mg; Dark chocolate (1 oz.) - 20mg and Milk chocolate
(1 oz.) - 6mg.
10. Incease your intake of fiber rich foods. They will help
fill you up faster and will help all the food you eat pass through
your digestive system more easily.
11. Exercise is probably the most important key to increasing
your metabolism and burning off excess fat. Research shows that
you burn more stored fat for energy when you do aerobic exercises
on an empty stomach than on a full stomach. Research also shows
that you burn more stored fat when you exercise late in the day
rather than in the morning. Put together, the best time to exercise
to lose weight by burning your stored fat is in the late afternoon/early
evening before dinner. Second best is in the morning before breakfast.
Our metabolism naturally starts to slow down about 8 hours after
we wake up. Thirty minutes of aerobic exercises in the evening,
before dinner, will not only burn off stored fat but it increases
your metabolism for about two to three more hours just when it
was starting to slow down. This produces a significant increase
in fat burned off, even after the exercise is over.
12. To lose weight quickly, never skip a meal. Your first meal
after waking starts your metabolism. Your metabolism then speeds
up for about eight hours and then starts slowing down until you
go to sleep when it goes to low until you wake and eat and start
the cycle again. Skip breakfast and your metabolism doesn't get
started until lunch time. You've just missed three or four hours
of fat burning time. When you skip meals during the day, your
metabolism also slows down. Weight loss through the burning of
stored fat is all about eating enough of the right kinds of foods
so you stay full and your metabolism stays as high as possible.
Remember, if you feel hungry, your metabolism slows down. Stay
full with healthy, nonfattening foods and your metabolism will
continue to burn your stored fat as fast as your body will allow.
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