1. Eat several small meals- Studies show that eating four to five small meals will
optimize digestion, improve metabolism, and reduce conversion of calories to
fat. Again, do not skip meals. Going even 4 to 5 hours without food can
trigger the “starvation response” and cause your metabolism to slow down.
2. Have some protein at every meal and snack- The goal is to use protein and
fiber to blunt the insulin-stimulating effect of carbohydrates. Some diet plans reduce insulin by allowing
next to no carbohydrates, but these plans (known as ketogenic diets) are very
hard to stick to long-term and the extremely high intake of animal products can
cause depression and have adverse physical effects.
3. Reduce evening meals- When you eat, your metabolism increases to digest the food. Much of this increased energy is given off as
heat. This “thermogenic” effect
significantly reduces the amount of calories absorbed from a meal. It is much higher in the morning than at
night. Studies show that when
individuals consumed a large meal (650 calories) in the morning, they did not
gain weight. When the same group
consumed the large meal at night, 76% of them showed a significant weight gain.
4. Eat before exercising- When you exercise on an empty stomach, the body, perceiving
not only hunger, but also activity, may further lower the metabolic rate. Eat a small meal or snack 30 minutes to an
hour before exercising.
5. Eat high fiber foods- Consuming high fiber food such as whole grains, vegetables and fruits
result in decreased fat storage. Not
only are these foods naturally low fat, a portion of the fat consumed during a
high-fiber meal is combined with the fiber and eliminated as waste.
6. Decrease use of sugars and other refined carbohydrates- This means not only table sugar,
but also glucose, dextrose, brown sugar, corn syrup, high-fructose corn syrup,
honey, molasses, and maple syrup. Sugar
is a major enemy of weight control, adding worthless calories and sending a
message to every cell in the body to store calories. Surprisingly, many refined carbohydrates have
the same negative effect as sugar. We
strongly recommend that you avoid pasta, bread (other than whole grain),
cookies, bagels, muffins, and all sweetened breakfast cereals.
7. When in doubt, eat vegetables- Vegetables are the body’s best friend. And not just carrots and celery sticks. Expand your vegetable intake to include a
wide variety of delicious, high-energy foods from the produce section of your
grocery store. Most markets offer some
40 types of vegetables that can be steamed, broiled, roasted, or eaten raw in
salad. Vegetables are low in calories
and high in vitamins, minerals and complex carbohydrates. Because they are an excellent source of
fiber, vegetables also contribute to a sense of fullness and satisfaction.
8. Eat slowly- Appetite is regulated in part by the secretion of a hormone from the small
intestine called cholescystokinin (CCK).
This hormone is released towards the end of a meal and sends a signal to
the brain to shut off the appetite.
Eating fast trends to bypass this important message, leading to an over-consumption
of food.
9. Drink water- Researchers have found that people often misinterpret the feeling of thirst
and eat when they should be drinking. We
suggest that you drink water regularly throughout the day (8 to 10
glasses). Adequate water can decrease
feelings of hunger as well as facilitate the proper elimination of metabolic waste,
which increases when you start burning more fat.
Gayle North is a Positive Change Coach who facilitates clearing whatever
blocks you so that you naturally create fulfillment of your goals and potential. Control your weight, stop
smoking/chewing, and clear negative emotions. Call Positive Change
Institute today to schedule a complimentary consultation find out how you
can make fast, easy, lasting positive change in your life. 406.837.1214 or Toll
Free at 1-866-To-Gayle, e-mail Gayle@positivechangeinstitute.com
, visit www.PositiveChangeInstitute.com for other info and articles.
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