‘Nothing would be more tiresome than eating and drinking if God had not made them
A pleasure as well as a necessity.’
Are you ready finally to get that monkey off your back and those inches off your waist? If you are not, just ‘shut down’ the computer screen and walk away. But if you ready, then I know that what you do from this moment onwards is entirely up to you. So let’s get started. OK?
It’s an undeniable fact that what you eat is, of course the key to this article. But how you eat is important too. The following principles are helpful for successful weight loss.
This I hope will give you a good start. Then let’s roll along!
Strategy No.1. Eat until you’re satisfied
Correct me if I am wrong! Contrary to popular thinking, the more you eat, the thinner you will become. The important qualifier is that you must eat the foods in the proportion of 1, 2, and 3. One represents one part or first portion of food to be eaten is carbohydrates. Number 2 or represent double the portion of protein as compared with what you eat in carbohydrates and no.3 or three or triple portion in comparison with protein which must be of fiber foods. Hence regardless of the volume of food intake the portions must be adhered to. In other words all you meals must be divided into 9 parts. One part for carbohydrates, two parts for protein and six parts for fiber foods. Get my drift?
In truth, when you’re full, you are not as strongly tempted to eat foods restricted by most weight loss program. A stomach full of well-prepared high-carbohydrate, low-fat foods effectively curbs your tendency to cheat yourself out of great looks and great health. Meanwhile you’ll appear to be a tower of strength and discipline to those around you. And you’ll feel like one.
Hello! Are you getting into this article? But please hear me out, I promise you it will worth it. Trust me on that.
Strategy No. 2. Graze. Eat six or more small meals and snack frequently the recommended foods.
Make no mistake! Studies have shown that obese people tend to eat fewer but larger meals than lean individuals. This research challenges the time-honored belief that we should eat three “proper” meals a day and not snack in between. This is a misconceived advice of asking obese people to stick to eating only one or two times a day. On the contrary, fewer meals will trigger the brain to convey a false message to the body that food is only intermittently available. And that real scarcity might be right around the corner.
Therefore, we are unconsciously programming our bodies to eat more when food is available to us. Hence it encourages the body to go into survival mode to slow metabolism and to efficiently use all calories.
When gorging is your eating pattern your body uses some food immediately but stores the rest in anticipation of the time when food will not be available. Also the longer you are deprived of food the tastier the food seems. And when you do eat the longer your meal lasts the faster you consume food particularly at the beginning of the meal, the more you ultimately eat. Just thinking of food increases the body’s metabolism and causes the expenditure of calories, a phenomenon known as cephalic thermo genesis.
Thus, the more often you eat, the more you think of food and the more you expend energy through cephalic thermo genesis. All these factors point to the fact that you should eat frequently of the recommended food to lose weight more effectively
Are you ready to read more of this? If you are ready to see what this article all about, go ahead and continue reading but brace yourself. Don’t tell I did not warn you. Shall we proceed then?
Strategy No.3. Allow time for digestion
Frankly speaking, time is needed for the stomach and intestines to tell the brain that you have eaten and satisfied your nutritional needs. This is especially important on a diet high in carbohydrate because satisfying hunger is accomplished by meeting your carbohydrate needs rather than by stuffing yourself. If you allow a little time for the foods to pass into the small intestine and the carbohydrates to enter the bloodstream, you will be fully satisfied, and you will eat less.
You know what! As a guideline, eat in the following way. Fill your plate with a reasonable amount of food. After you have finished that portion wait about twenty minutes for digestion to start. You will find your hunger drive diminishing quickly. If you’re still hungry after twenty minutes have seconds serving and again wait. This is a variation on the importance of frequent meals. You move from a gorging pattern to grazing with greater satisfaction of hunger and less calorie intake. Simple, isn’t it?
What you are about to read next, it’s not a ‘Chicken or Egg’ conspiracy! You don’t need to be a rocket scientist to understand. Read my lips as I say it again. ‘You don’t need to hold a doctorate degree to grasp this strategy!’
Strategy No. 4. Chew foods thoroughly
Lucky for you! Satisfaction from our food begins in the mouth. Increased chewing results in greater satisfaction of the appetite. Not surprisingly high-fiber vegetable foods also require more chewing. In addition taking time to chew your meals rather than speed yourself allows the stomach and intestines to communicate to the brain that your nutritional needs have been satisfied and you can stop eating.
Are you with me so far! I hope, you are. I have only peeled back the first few layers of this article. But if you really want to get the truth, we are going to get a little personal. OK?
Strategy No. 5. Restrict variety
Strategy number 5 is no big neither secret, nor great luck nor grand slam home run. It’s simply that the number of calories consumed has been found to increase with variety. As food is eaten its appeal in taste and appearance decrease, but the taste and appearance of other, foods remain relatively unchanged. As a result, more is eaten during a meal consisting of a variety of foods than during a meal with just one food, even if that food is a favorite.
You might be worried that restricting variety could lead to malnutrition. Throughout life we have been brainwashed by marketing messages touting “a well-balanced meal.” However, nutritional research clearly shows that a diet based on a single starch with the addition of a fruit or a vegetable provides all the protein, essential fats, vitamins, and minerals required for adults and children. Even extreme examples of diets based on simple starches have been shown to be nutritionally adequate.
To summarize, in order for you to achieve maximum weight loss, you must firstly, eat until you’re satisfied. Secondly gaze at food. Thirdly, allow time for digestion. Fourthly, chew foods thoroughly. Lastly, restrict variety. If you are still unclear of these simple guidelines, it is suggested that you re-read the entire article again. Aright?
Allow me to conclude with a few words of encouragement. Trust me, the very fact that you can read this article and can answer truthfully the question to what is your weight loss goals are. Plus, if you can put down in paper means that you are capable of getting your ideal weight targets.
Believe me, nature is not fickle! It’s not on, one hand for you to clearly visualize and write down your ideal weight without at the same time gives you the ability to materialize it. The very fact that you can crystallize your desire of the ideal weight means that you can achieve it. The only question is how badly do you want it and willingly to pay the price to get it. The only limitation is in your own mind. It is not contained in the physical reality. OK? I rest my case. Thanks for your time reading this article. Goodbye!
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While all attempts have been made to verify information provided in this article, the writer assumes no responsibility for errors, omissions, or contrary interpretation of the subject matter herein. Any perceived slights of specific persons, peoples, or organizations are unintentional.
In practical advice books, like anything else in life, there are no guarantees of income made. Readers are cautioned to reply on their own judgment about their individual circumstances to act accordingly.
This article is not intended for use as a source of legal, business, accounting, medical or financial advice. All readers are advised to seek services of competent professionals in legal, business, accounting, medical, and finance field.
CTM. Joseph SF Ng is a seasoned writer in knowledgeable articles especially
on matters of weight loss, health, fitness, obesity and slimming. His personal encounter has revealed how he struggled to lose weight from 189 to 143 over the period of six to eight months. . He could be contacted at his email: email@example.com.Your visit to our blogger website is most welcomed at :http://josephsfng.wordpress.com . Thanks