For some clients losing weight seems almost impossible. When clients approach me about losing weight, I often tell them that in most cases they have total control on how to lose those extra pounds- AND that it does not have to be done through starvation or a month long detox. Here are the steps I ask clients to follow when struggling with their weight. Often, after these are put into place for several weeks, they are surprised that the weight starts to come off. Give them a try, and I am sure you won't just lose weight you'll start to think more clearly, feel more energetic and get sick less frequently.
~ SLEEP. I am often surprised to hear that many clients go to bed very late and get up late. Many do not get a minimum of seven hours a night. Did you know that a lack of sleep can increase your appetite by a whopping 25%? When you are over tired, your hormones get out of whack and the hormone ghrelin increases sending signals that you are hungry. The other hormone, leptin, the hormone that signals "I'm full and content," sits back as ghrelin takes control. The tendency for one is to grab that large cup of coffee and sugary junk food for the quick "pick me up's." So, to avoid this, set a regular bedtime schedule and stick to it, and aim for 7-8 hours of uninterrupted snooze time. A good night's sleep will increase your leptin!
~HYDRATE. Did you know that 75 percent of Americans are chronically dehydrated? When you are tired, you may experience low energy, headaches, digestive issues, poor concentration, illness, high blood pressure, and HUNGER! Aiming for 1/2 your body weight in ounces is ideal for most clients. If you weigh 140 pounds, then aim for 70 ounces throughout the day.*
~DON'T ENGAGE IN STARVATION DIETS. I think diets don't work because they create a bad relationship between you and your food and they are not sustainable. Instead, think of replacing the bad food with good food. Instead of reaching for the bag of potato chips at snack time, reach for an apple or an orange. Over time, you will start to see you will enjoy filling up on healthy options. Remember, calories are not created equal and counting them will only lead you to make the wrong choices. The quality and density of the food is far more important than the number of calories!
~READ THE INGREDIENT LABELS. Avoid sensational health claims and avoid any product that contains five or more ingredients. Food products with more than five ingredients are usually junk food. Avoid foods with chemicals, preservatives, and sugar, especially High Fructose Corn Syrup.
~GET OFF SUGAR. Sugar is addictive and destructive. Eating only a bit of it creates the desire for more. Sugar creates inflammation and breaks down our immune system. If you have to eat something sweet, reach for a piece of fruit instead of the cookies.
~ EAT ONE LARGE SALAD A DAY! Eating a large salad, while incorporating Dr. Fuhrman's G-BOMBS principle will ensure a healthier immune system and will fill you up for hours. ( G-BOMBS: greens, beans, onions, mushrooms, berries, and seeds ( or nuts ). More on this principle later.
~ EXERCISE MOST DAYS FOR 45-60 MINS. Exercise is good for the mind, body, and soul. Exercise helps us burn fat, keeps us limber, and releases lots of endorphins, the feel good hormones. Exercise can be a brisk walk or a bike ride in the park- just find your passion and make it happen!
Remember, BeeFitters, food ( NOT just what's on a plate) determines how we feel and heal!
*If you are a kidney patient, please check with your doctor on the appropriate amount of fluid intake.