1. Eat when you’re hungry.
This is listed as the first item because it is often
forgotten when people are trying to lose weight. If you
“starve” yourself you will lose weight, and you will
probably lose it rapidly—at first. The problem is that
your body will start to go into “starvation mode” and
slow its metabolism. The net effect of this is the yo-yo
effect. So, listen to your body and eat when your body
2. Don’t eat when you’re
not hungry. Your body will tell you when it
needs nutrients. Don’t eat out of habit. You won’t lose
weight if you eat at times when your body has no need
for calories. This is a good way to tell your body to
store food as fat. So, when you want to eat, ask
yourself if you are really hungry or if you are eating
out of habit or craving.
3. Stop eating when you’re
satisfied. Just as you need to listen to your
body to tell you when to eat, you also have to listen to
know when to stop. Eating beyond when you’re satisfied
causes many problems especially if you’re trying to lose
weight. If your blood has extra sugars, or fats, it will
have no choice but to store it as fat.
Eat slowly. Two things
happen when you eat slowly; you will be more satisfied
with less food and you will digest your food properly.
Therefore, you will have a tendency to eat less, but
more importantly, you will liberate more of the
nutrients from the food and feel more energetic and
Get plenty of protein.
Protein, the building block of many tissues and
important chemicals like hormones, does not turn into
fat in the body; so if you eat too much, your body gets
rid of it. Furthermore, some nutrition experts feel that
having higher blood levels of protein “by-product” in
the blood actually causes the body to burn more fat. Be
warned, however, too much protein for too long is hard
on your kidneys and can cause problems.
6. Exercise aerobically and
anaerobically. Both types of exercise are
important for many reasons and both will increase your
body metabolism. Aerobic is very important for
cardiovascular health and anaerobic exercising helps to
keep muscle tone.
7. Eat foods high in nutrients.
Start thinking about food as fuel. If you eat a
wholesome salad that’s packed with colorful veggies and
fruit and maybe some nuts, that’s like putting super
unleaded into your tank. If you eat a hamburger, that’s
like putting really old, cheap gas that has very low
octane. Your body will be much happier with foods that
are high in nutrients and you will “wear out” if you
give it the low quality stuff.
8. Eat high protein snacks
first, then high in nutrients next. Snacking
is encouraged in fact, it is necessary if you want to
eat healthy and stay fit. Eat snacks that are high in
protein to keep your metabolism high. Eat snacks that
are high in nutrients because you need to get several
servings of vegetables and fruits in every day.
9. Stay away from saturated
fats and empty calories. No need to
Drink lots of water. Your body needs to be
about 67% water for peak performance. Most Americans are
at about 55% body water. Your body cannot carryout many
biochemical reactions properly if the body is even
mildly dehydrated. I CAN’T STRESS HOW IMPORTANT WATER
IS TO YOUR DIET AND HOW MUCH EASIER IT WILL MAKE LOOSING
It is difficult to stay well nourished all the time, and
some people have specific needs for supplementation. I
feel most people will benefit from a good multiple
vitamin and mineral. Beware, however, there is a lot of
worthless supplements out there. It is delicate work
extracting vitamins and minerals from foods and unless
it is done properly the vitamins are destroyed. A
general rule is if its really cheap than its either no
good or expired. We can assess individual needs for
supplements. In some cases, more nutrition
supplementation is helpful for weight loss. We will
assess each case individually and decide together the
best route. For me, knowing how directly related diet is
to the health of my body and how I feel on a daily basis
is motivation enough to make the effort to take care of
myself. The thought of being around to enjoy my family
is even more of a motivator for me. You need to think
about what your motivators are to getting healthier.
Once you are motivated, the rest is easy because the
above rules will work for you. You can look and feel as
good as you want.