By Kathy Emiko
Eat more, NOT LESS: Eating less than required to support your basal metabolism will slow your metabolism down.Â Metabolism is raised and blood sugar level kept stable with regular healthy eating. It also helps prevent bingeingÂ 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 yourÂ blood sugar. In order to do this, you need to eat every two to three hours, which includes healthy snackingÂ (mid-morning and mid-afternoon). Fasting, skipping meals or overly restrictive diets will enable you to lose weightÂ but only in a short term; the weight you lose is water weight and muscle tissue. When you restrict your food intake,Â your body instinctively thinks itâ€™s being starved and shifts into a protective mode by slowing down your metabolismÂ and storing nearly all your calories as body fat. Losing muscles is the last thing you want.
Drink more â€¦. WATER: Drink eight glasses of water a day between meals. Have a large glass of water 20 to 30 minutesÂ before meals. Other drinks you should include are herbal teas and vegetable juices. If you are exercising, you shouldÂ be drinking more. Fizzy drinks, juices, and coffees full of caffeine donâ€™t count. Lack of water can slow theÂ metabolic rate just as lack of food can. Since water is the bodyâ€™s most important nutrition, the liver will turn itsÂ attention to water retention instead of doing other duties such as burning fat. Dehydration (because it causesÂ headaches), lack of concentration and fatigue is often mistaken for hunger.
Donâ€™t drink too much with your meals: Do not drink copious amount of liquids with meals, not even still water. Have aÂ glass of water about half an hour before you eat and take only little sips during meals if you must. FIZZY DRINKS AREÂ BANNED.
Eat FRUITS FIRST: Have a fruit, say, an apple 30 minutes before a meal. Studies show that fruits have a good way ofÂ making you feel satisfied.
Find out whatâ€™s eating you: The desire to eat foods that arenâ€™t healthy is often triggered by stress, boredom,Â loneliness, anger, depression and often emotions. Learning to deal with emotions without food is a significant skillÂ that will greatly serve long term weight control.
Slow down: Eating slowly is one of the methods that can help take off pounds. Thatâ€™s because from the time you beginÂ eating, it takes the brain 20 minutes to start signaling feeling of fullness. Fast eaters often eat beyond their trueÂ 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. WhenÂ you slow down, you are able to digest your food nutrients effectively. Eating too quickly can overload your stomach,Â causing gas and bloating. Also, you tend to gulp more when you eat quickly. So, remember to eat healthy regular mealsÂ and eat them slowly to release the food nutrients properly.
Donâ€™t shop when youâ€™re hungry: You will end up buying all kinds of things you know you shouldnâ€™t. Eat somethingÂ 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 sticksÂ (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 onlyÂ 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 moreÂ 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.Â and 2 a.m. Healthy liver helps balance weight. Studies show that sleeping before midnight and having regular sleepingÂ and waking times is healthiest for the body. You need good eight hoursâ€™ sleep. Being tired slows your metabolism andÂ 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, ifÂ 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 aÂ full meal if you are stressed out or upset. It is better to opt for juices (fresh) or soup (pepper soup) that dayÂ 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 aÂ whole different way. RESPECT IT.Â Give up weighing or jumping on and off scale so that you donâ€™t end up losing HOPEÂ instead of the WEIGHT. Lots of factors affect the scale. Your clothes can never lie; let that be your measurementÂ tape.
My name is Gloria, a regular reader of Allure. Since I discovered the â€œBody Perfectâ€ column, it has helped meÂ greatly. It helped me to discover the truth about weight management.
Iâ€™ve been to places or seen people who claim to be specialists; who recommend that I eat whatever I like while I takeÂ their drugs or drink their herbs. Meanwhile, I purge so much and look lean and sick when I take those drugs or herbsÂ 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 isÂ bitter, but it must be told and it will set you free. You canâ€™t eat junk, unhealthy foods you like and lose weight;Â no drugs can help on that. Thanks to Kathy for letting me know that. I am a changed person now; full of energy,Â slimmer, healthier and wow, my skin says it all.
Kathy, keep up the good work.