7 Tried & True Weight Loss Secrets
Secret 1- Eat Nutrient Dense Foods for weight loss
Water Everyday
● Body Weight/2=ounces per day
Add Cups…
● stress
● exercise
● caffeine
● medication
Exercise
· 24 ounces fluid 2 hours before exercise
· 8 to 16 ounces fluid 15 mins before exercise
· 4-8 ounces every 15 to 20 mins during workout
· 24 ounces of fluid for every pound of weight loss after workout
Fiber
● Fills your belly
● Slows digestion down
● Regulates your bowel movements
● Prevents sugar cravings
● Lower blood sugars
● Body produces less insulin to digest
● Stabilizes mood swings
Lowers Risk of Cholesterol, Heart Disease, & Diabetes
Fiber Foods: Whole grains, beans, fruits, and vegetables
Recommendations: 25 grams for women and 38 grams for men
After age 50, 21 grams for women and 30 grams for men
Secret 2- Fat Burning Nutrients to help with weight loss
Saturated Fat
• Bacon, Butter, Cream, Shortening, Sour cream
Monounsaturated Fat
• Avocado, Nuts, Olive Oil, Coconut Oil, Sesame Seeds, Peanut Butter, Tahini Paste
Polyunsaturated Fat
• Margarine, Mayonnaise, Nuts, Salad Dressing, Sunflower seeds, Pumpkin Seeds
Simple Carbs
• Quick to digest
• Release short burst of energy
• Great fuel before exercise
• Apples, bananas, potatoes, white products, processed foods
Complex Carbs
• High fiber foods
• Slows digestion down
• Reduces sugar cravings and calories
• Whole wheat products, dark green vegetables, steel cut oats, granola
Secret 3-Maximize Protein Power to aid in weight loss
Proteins play a vital role in
● building and repairing body tissues
● transporting nutrients
● contracting muscles
● regulating body processes
● Good sources of protein include lean meat, poultry, fish, cheese, yogurt, eggs, beans, tofu, nuts, seeds, and peanut butter.
● Protein Powder and Bars
o Check for chemicals, preservatives
o 5 to 10 ingredients only
o whey vs. soy or hemp vs. pea
● Think Outside The Box…
Secret 4-Food Timing to ignite weight loss
• Meals and Snacks
● Breakfast most important meal of the day
● Be careful of late night snacking
● Larger meals and smaller snacks
● Eat every two hours during the day
● Drink your water
Secret 5-Food combinations to keep the body losing weight
Pre Exercise
● Physical activity on an empty stomach will increase muscle wasting. Consume protein and carbohydrate two hours before workout. Pure carbohydrates 30 minutes before exercise (low in fiber and fat)
Recovery Nutrition
● Timing carbohydrate consumption following exercise can facilitate your recovery. By consuming carbohydrates within 2 hours after physical activity will enhance storage of muscle glycogen. Be sure to add a protein to sustain energy levels.
Always eat a protein with a carbohydrate
Carbohydrates burn more fat when consumed with a fat
● acidic foods vs non acidic foods
Protein foods can be eaten by themselves
Do NOT eat Carbohydrates by themselves
Secret 6-Read YOUR Medication Labels regarding weight loss
● stantons
● diuretics
● cholesterol meds
● high blood pressure meds
● thyroid meds
● antidepressants
Secret 7-Try Meditation to help with weight loss
Acupuncture
Acupressure
Mediation
Yoga
Prayers
Hypnosis