OKAY.......really? come on..
does anyone really want to be on a diet? The word diet alone says it all DIE t... the negative connotation associated with the first three letters is enough to scare off the masses. South Beach, Atkins, Low-fat, no-fat, Slim-fast, Jenny Craig, Nutrisystem... I could go on forever. The truth is, these diets are marketed to the population to aid in a Quick Fix weight loss. It is no secret that everyone is looking to shed a few pounds but the deprivation and yo-yo habits are a recipe for failure.
I am not saying that one or more of these diets wont work for you, but if you are looking for a guaranteed way to keep your immune system in tip top shape AND if you are looking to keep the weight off forever.. here are some BASICS you need to know and follow!
#1 Calories IN vs. Calories OUT:
There are 3,500 calories in 1 pound of body fat. This is imperative to understand because we all consume calories to live. The problem is, sometimes we consume more calories than we need.
First and foremost a calorie: is a measurement of the amount of heat it takes to increase the temperature of a specific measurement of water..... Basically, in our bodies calories are pure energy. We need a certain amount of calories to function throughout the day and for our bodies to thrive. What we don't need is extra calories.
Extra calories= extra energy. The extra energy gets STORED. Some of the energy will store in our muscles but most get stored in FAT CELLS. Fat cells can shrink but they NEVER DISAPPEAR. Our fat cells get larger and larger until they inevitably split due to over capacity. 1 large Fat cell split into 2 smaller fat cells. Those 2 new cells grow and grow and they eventually turn into four smaller fat cells and so on and so on. Do you see where this is going?
The more you eat, the more you store and expand fat cell population in your body. When we lose weight, these fat cells shrink but never disappear. This is a great explanation as to why people lose weight and gain it back twice as quick when they stop eating right.
#2 Whole Grains: Click for more info
#3 Lean Protein: Click for more info
#4 Healthy Fats: Click for more info
#5 Exercise: The more you move, the more energy (calories) you use. Walk, hop, skip, MOVE. The more you exercise the better your chances are of losing and/ or maintaining your weight!!
#6 Water: Our bodies are 80% water. So it would make sense to HYDRATE! The rule of thumb is to drink (in ounces) about 1/2 of your body weight in water.
***A 150lb woman will need 75 ounces/ day of water. (8 ounces=1 cup) so about 10 cups/ day.
When we are hydrated, we are less hungry and our hormone levels are regulated easier.
***Water too boring for ya?
Try seltzer with a splash of fruit juice, herbal tea, or add a little lemon to your H20!
#7 Vitamins: Click for more info
#8 Socialize: When we are around people who make us feel good, we in turn are happy and release "feel good" hormones that actually combat the fat inducing hormones. Hang out with friends, family, or even pets to increase mood and happiness.
#9 Exotoxins: When we eat processed foods (chemicals, pesticides, artificial dyes, flavors), when we smoke, drink excessively, or work in polluted environments, we are putting ourselves at risk for OXIDATION. These pollutants are harmful to our skin, internal organs, and can even deter weight loss and cause weight gain. The cleaner and purer our bodies, the easier it is to be healthy and happy. If you are having trouble quitting a bad habit, you may need to seek professional help, or slowly reduce your "vice." Instead of 10 cigarettes a day, try 5 a day... then 2 a day... and so on. Moderation is key. It is usually never the poison, rather the DOSE that will do you in...
#10 Confidence: If you tell yourself you are fat, you will forever be fat in your mind. Look in the mirror and instead of reprimanding yourself for having "hips," praise yourself for your better qualities. It is extremely important to be proud of yourself in any small way. Even after you lose weight, we have bad days. It is how you deal with these stresses in your life that get you through. Go ahead, compliment yourself! You look great today!
QUESTIONS? COMMENTS? LEAVE A COMMENT OR EMAIL ME PRIVATELY @ NUTRISHMISH@GMAIL.COM