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Weight management

By Kathy Emiko

Eat more, NOT LESS: Eating less than required to support your basal metabolism will slow your metabolism down.  Metabolism is raised and blood sugar level kept stable with regular healthy eating. It also helps prevent bingeing  because, you never feel famished. But PLEASE, EAT CLEAN, HEALTHY FOODS.

Snacking is good: If you want to burn fat and prevent your body from gaining back the fat, you must stabilize your  blood sugar. In order to do this, you need to eat every two to three hours, which includes healthy snacking  (mid-morning and mid-afternoon). Fasting, skipping meals or overly restrictive diets will enable you to lose weight  but only in a short term; the weight you lose is water weight and muscle tissue. When you restrict your food intake,  your body instinctively thinks it’s being starved and shifts into a protective mode by slowing down your metabolism  and storing nearly all your calories as body fat. Losing muscles is the last thing you want.

Drink more …. WATER: Drink eight glasses of water a day between meals. Have a large glass of water 20 to 30 minutes  before meals. Other drinks you should include are herbal teas and vegetable juices. If you are exercising, you should  be drinking more. Fizzy drinks, juices, and coffees full of caffeine don’t count. Lack of water can slow the  metabolic rate just as lack of food can. Since water is the body’s most important nutrition, the liver will turn its  attention to water retention instead of doing other duties such as burning fat. Dehydration (because it causes  headaches), lack of concentration and fatigue is often mistaken for hunger.

Don’t drink too much with your meals: Do not drink copious amount of liquids with meals, not even still water. Have a  glass of water about half an hour before you eat and take only little sips during meals if you must. FIZZY DRINKS ARE  BANNED.

Eat FRUITS FIRST: Have a fruit, say, an apple 30 minutes before a meal. Studies show that fruits have a good way of  making you feel satisfied.

Find out what’s eating you: The desire to eat foods that aren’t healthy is often triggered by stress, boredom,  loneliness, anger, depression and often emotions. Learning to deal with emotions without food is a significant skill  that will greatly serve long term weight control.

Slow down: Eating slowly is one of the methods that can help take off pounds. That’s because from the time you begin  eating, it takes the brain 20 minutes to start signaling feeling of fullness. Fast eaters often eat beyond their true  level of fullness before the 20 minutes signal has had a chance to set it.

So, slow down, take smaller bites and enjoy energy-filled, tasty morsels. Nutrient uptake is more effective too. When  you slow down, you are able to digest your food nutrients effectively. Eating too quickly can overload your stomach,  causing gas and bloating. Also, you tend to gulp more when you eat quickly. So, remember to eat healthy regular meals  and eat them slowly to release the food nutrients properly.
Don’t shop when you’re hungry: You will end up buying all kinds of things you know you shouldn’t. Eat something  before you go; make a shopping list and stick to it.

Be prepared: Be prepared to avoid temptation. Take healthy lunches and snacks to work; fruits, vegetable sticks  (carrots), nuts, seeds, organic water crackers, avocadoes and herbal teas.
Eat with the raw: Every time you eat something cooked, take something raw with it, e.g. salad. Raw foods are the only  source of food enzymes, a catalyst for weight balance.
Breakfast like a king: Eat breakfast like a king, lunch like a queen and dinner like a pauper. Make sure you eat more  at lunch time than for dinner.

Early to bed: Get to bed by 10.30 p.m. Your liver and gall bladder need to do their detoxifying work between 11 p.m.  and 2 a.m. Healthy liver helps balance weight. Studies show that sleeping before midnight and having regular sleeping  and waking times is healthiest for the body. You need good eight hours’ sleep. Being tired slows your metabolism and  affects your food choices, making you go for high calorie, fatty foods for a fast, brief, energy burst.

Eat dinner early: Dinner should be no later than between 6 p.m. and 7 p.m. or three hours before you go to bed, if  possible. Unless you want to gain weight and feel sluggish, of course.

Eat when calm: If you are upset, wait until the feeling passes or lessens before you eat. Do not attempt to eat a  full meal if you are stressed out or upset. It is better to opt for juices (fresh) or soup (pepper soup) that day  because, they are much easier to digest then.

Throw out your scales: If you want to have positive, passionate relationship with food, you have to look at food in a  whole different way. RESPECT IT.  Give up weighing or jumping on and off scale so that you don’t end up losing HOPE  instead of the WEIGHT. Lots of factors affect the scale. Your clothes can never lie; let that be your measurement  tape.

TESTIMONY

My name is Gloria, a regular reader of Allure. Since I discovered the “Body Perfect” column, it has helped me  greatly. It helped me to discover the truth about weight management.

I’ve been to places or seen people who claim to be specialists; who recommend that I eat whatever I like while I take  their drugs or drink their herbs. Meanwhile, I purge so much and look lean and sick when I take those drugs or herbs  but once I stop the drugs and herbs, I put on extra weight and become lazy.

I visited Body Perfect, did the amazing miracle detox and started the Eating Clean for Life programme. Truth is  bitter, but it must be told and it will set you free. You can’t eat junk, unhealthy foods you like and lose weight;  no drugs can help on that. Thanks to Kathy for letting me know that. I am a changed person now; full of energy,  slimmer, healthier and wow, my skin says it all.
Kathy, keep up the good work.

Gloria, Lagos


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Comments expressed here do not reflect the opinions of vanguard newspapers or any employee thereof.