- CREATE A NEW REALITY. Is your self image fit or fat? If fat is all you see, reaching and maintaining your ideal weight will be a futile struggle. Learn to imagine yourself as slender and energetic. Once the "fit" image dominates your thoughts, it can become a reality.
- EAT NUTRITIOUS WHOLE FOODS. Permanently changing the way you eat to a healthy diet is the best way to reach and maintain optimum weight. Choose fresh produce, low fat protein, 100% whole grains and all natural health supplements.
- FOCUS ON VEGETABLES. Most veggies are low in fat and calories and high in healthy fiber that helps fill you up. Start designing meals and snacks around vegetables. Add protein, whole grains and a small amount of olive oil for complete nutrition.
- ELIMINATE HIGH GLYCEMIC FOODS. Processed grains, sugar and other simple carbohydrates are your biggest saboteurs. The resulting insulin release causes you to store fat and crave sweets. For best results follow the Glycemic Index List of Foods guidelines.
- DRINK PLENTY OF PURE LIQUIDS. Water is the perfect calorie free drink and helps you feel full. For something sweet, add several drops of Stevia (a natural herb sweetener) to lemon water or herbal tea.
- MOVE YOUR BODY AND BUILD MUSCLE. Daily exercise and a good lean muscle to fat ratio keeps your metabolism working optimally. It also helps benefit your bones, heart, your whole body and disposition.
- INCREASE FIBER, DECREASE CALORIES. To lose weight you need to eat fewer calories. High fiber foods help you feel full longer and provide protection from cancer, heart disease, diabetes and constipation. A daily fiber drink of unsweetend psyllium and mixed nutritional fibers adds more fiber with less calories.
- REPLACE BAD FATS WITH GOOD FATS. Trans fatty acids, processed vegetable oils and excess saturated fats add empty calories and are bad for your health. Eat whole grains, seeds and fatty fish for beneficial omega 3 fish oil and stick with small amounts of virgin olive oil for cooking and salads.
- DO IT YOUR WAY. Studies show that most successful people with weight loss find their own way. If a good diet recommends 5 meals a day, but 4 or 6 suits you better, then do what's best for you.
- HAVE A SIMPLE ORGANIZED PLAN. When you learn what works for you, work your plan. Find recipes you like. Have healthy foods available at all times. When you go to restaurants, take along your favorite salad dressing and fruit for dessert. Stay on top of your program.
- FORGIVE YOURSELF AND MOVE ON. Guilt, self-pity and irritation have no useful purpose. When you fall off the wagon, don’t waste time with regret. Talk yourself into feeling positive about your situation instead of negative. Then get right back on track.
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Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.
