I am here to share with you , millions of people are overweight and diet. Many people have health problems such as obesity ( BMI of 30 or more ) , high blood pressure, heart disease and diabetes. If you do not know your BMI is to go to Google - BMI Calculator. When it arrives, put your info and heaven help you if your number is 30 or more. Statistics show that many Americans genetics plays a role in 10% , to exercise a role and 10% of what you eat plays a 80% interest in health and fitness. This is good news .
How much food in your kitchen are on - specially treated with white flour and sugar? Do you have condoms ? Artificial sweeteners ? Saturated fats and trans fats? Colas and juices with lots of sugar ? Cookies, cakes , chips and other junk ? Low calorie dense foods in nutritional value ? Take inventory of your pantry and refrigerator . Great now we do some spring cleaning and talking about how to eat clean. This is not another diet or even steal . This is a change in lifestyle to learn to eat healthy and clean . He is planning healthy meals for the week, but first it is necessary to develop healthy habits.
Habit # 1: Eat six meals a day , every three hours. I know it sounds amazing and is the opposite of what the most popular diets tell you , just eat better food more often increases metabolism and keeps energy levels high throughout the day . Eating smaller meals throughout the day also stabilize blood sugar levels in the blood and stops cravings. When you eat three meals a day or less , immersion in sugar levels and are more likely to eat unhealthy snacks .
I like to compare the metabolism to burn a wood fire . As you continue to add fuel to the fire , the fire will do what? True sustain combustion. If you stop putting fuel on the fire , what will happen ? Yes, it will come out. This is exactly like the metabolism. If you try to starve to lose weight , your metabolism will come to a halt or slow though . Then, when you eat, your body will store and conserve every drop to save his life . So it is best to feed your metabolism every 3 hours or longer to keep .
Habit # 2: Never skip meals , especially breakfast. How many of you did not eat breakfast ? Research shows that people who breakfast, they gain more weight onto . Do you think you save on calories, but skipping breakfast will lead you to snack before lunch or overeat at lunch because you're hungry.
Habit # 3: Do not eat high-calorie foods that offer no nutritional value. Processed and fast foods like French fries , potato chips, donuts , cookies and candy is a food desert . Calories from these foods are considered "empty" because they give you a quick burst of energy, but no vitamins , nutrients and natural ingredients . Usually has a blood sugar followed by a crash that leaves you energized and feeling hungry soon after. These food cravings tend to generate more energy calories because you feel very satisfied.
Habit 4 : Think about portion size , not counting calories. It is important to consider the amount of fuel that your body really needs . Plus sized portions at restaurants like Applebees and peppers are almost twice the size of a real service . I always ask that half of my post served and the other placed in a bag of doggy style. You can order salads and snacks , but be careful that you order the drinks! French fries with cheese curds are delicious , but they are fried and contain a lot of fat. At home , it's easy to clean your plate or eat the last bit into the pan to avoid leftovers that is actually overeating . And it's never just a bit! So here are some guidelines ... a portion of protein should fit in the palm of the hand or the size of a deck of cards. A portion of complex carbohydrates in grains should fit the cup of your hand. Although a lot of complex carbohydrates from vegetables should fit in the palm of both hands open . The fruit must be held in an open hand .
Habit # 5: Drink at least 8 glasses of water per day. How many of you do that ? I do not mean coffee or soda . Staying hydrated is essential for good health 80% of our body is water . When you are weak , you have symptoms such as fatigue , irritability, headaches and constipation. Now if you are one of those people who think water is boring and do not like the taste , you can flavor your water . Cut a few lemons, limes or oranges and put them in his water bottle . Not much to infuse flavor and antioxidants. If strawberries are on sale now , you can add to your water. Be sure to take the strawberries in 48 hours, and that are not acidic and can grow bacteria.
Habit # 6: Remove the candy from your diet of white sugar in particular. Sweets, cakes, cookies and ice cream are obvious. However , sugar has a way of sneaking snacks in the most apparently in good health and is often the reason why you can not lose those last pesky 5-10 pounds . Examples include fresh yogurt, peanut butter processed cereals , protein bars and canned fruit in syrup. Many condiments and salad dressings contain sugar or high fructose corn syrup to stop progress in its tracks without the sweet corn flavor!
Habit # 7: Eat fruits and vegetables. Own food does not have to be boring. Processed foods seem more healthy because of all the ingredients and bad fats . Your taste buds will recalibrate the intense flavor of the food without artificial ingredients. Some of my favorite condiments to enhance flavor fat include fresh and dried herbs , horseradish , garlic , mustard , ginger , vinegar , Worcestershire sauce , citrus, fresh sauces , mashed fruit and vegetable sauces , butter unsweetened apple sauce or Bragg and low-sodium tamari or soy sauce .
Now there will be distractions and mistakes. We all do . This is how you deal with those mistakes that will determine your success. Where are aligned with these 7 habits? Do I need to spring clean your pantry and refrigerator? Need to find a accountability partner ? If you need help with this, see me later and we can talk. Remember that habits can be changed. It takes about 21 days to create a new habit. You can do it .
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