No weight loss book would be complete without a chapter on positive eating habits. You not only want to enjoy what foods you are eating but you also want to be fulfilled after you have eaten them. This chapter will briefly outline steps you can take to achieve this goal.
A lot of people quit dieting because they think they have to partake in things like rice cakes and broccoli! This is simply not the case! Never mind quit, some won’t even start a weight loss program because of this. They are discouraged…
Another reason is that people become discouraged because they become hungry. While it is realistic to become moderately hungry you don’t want to be starving. You are not a robot but a human being. Don’t torture yourself. No one continues to do anything they don’t like. The few that do are often miserable. Below are some steps you can study and follow to get your eating habits together.
• Eat the foods you like. Now don’t get me wrong. I’m not talking about hot dogs and chocolate cake. At least not all the time. But just eat what you usually do on a regular basis, you know things like sandwiches for example while decreasing your portions a little.
• Eat enough. Most people are in a hurry to lose weight too quickly. If they don’t see 6 pounds come off in the first week they start panicking. Don’t! Remember that most people who are overweight eat for other reasons. Habit, boredom, depression, control etc. Only eat when you are hungry. Ask yourself this question, it is important. When you feel that you have had enough to hold out until another meal just stop. Drink a few glasses of water and 20 minutes later you won’t even think about it for awhile until you are naturally hungry again.
• Stick to how many meals you would normally eat. At first you want to try and mimic your old habits as close as possible. This way it won’t be so much of a shock. If you eat 2 meals, eat two meals. To keep your metabolism running better just introduce 1 or 2 meal replacements like a homemade shake or food supplements making sure they are over 200 calories each.
• Take in the smallest quantity before bed. For example, eat your regular meals first and take your supplemental meals at night. You’d be surprised how well this will work. You don’t want to have to burn as many calories while you are sleeping because obviously you aren’t as active. This is an area where a lot of people fail, especially with carbohydrates. I hope you find these ideas practical and easy to apply. The main point I want to stress is that you should feel as comfortable and as happy as possible while going through this initial phase. The next step after losing the weight
is maintaining it, which is no where near as difficult. Once you have laid down a foundation and you get used to the minor adjustments in your lifestyle it should be a piece of cake! Excuse the pun O
Food Preparation
As we discussed in the first chapter, today will be a transitional day for you in terms of the program. It’s never wise to jump into things too fast. You have to give yourself a chance to look around and take everything in. Many battles have been lost for that reason alone. Remember that you are the one in control, not your body! Tomorrow, you should construct a grocery list. While I don’t know which foods you like and which ones you don’t I can make a broader list myself for you to choose from! Below you will find the best food choices for a successful weight loss program divided into 2 sections, proteins andcarbohydrates:
Proteins
• Chicken Breast, Turkey, Tuna, Skim Milk, Eggs (or egg white substitutes, mostly for the whites), Lean Beef
Carbohydrates
• Rice, Oatmeal, Whole Wheat Bread, Pasta
Hey! Where’s the fats section? Well, while fat is essential a person will never have a problem taking it in, fat is everywhere! If you don’t think so look around! While the above is a basic guideline it is not written in stone. There are other types of fish that are just as good for example. The main thing I want to stress is to keep the fat low with the meat and the refinement to a minimal with the carbs (things such as white bread and pastries). Now while this might seem bland at first be creative! Natural seasonings such as onions and pepper or things such as soy sauce can go a long way in helping you out. Combine foods, make dishes, throw some veggies in, make stir fries…you get the picture.
Next we will deal with frequency and quantity, two ‘very’ important parts of any weight loss plan. Try to get in at least 4 smaller meals each day. This will speed up your metabolism as it prevents your body from thinking that you are starving it. As far as quantity, multiply your morning bodyweight in pounds by 10. This will give you an accurate figure. If you need a calorie counter visit the “Free Tools” section of our web site for a free calorie counter. Try and portion your meals in a balanced fashion as well. Don’t just have all protein or all carbohydrates. Each serves its purpose in its own way.
Protein is used to maintain muscle mass and carbs are used for energy. At this stage of the game you definitely want them both!
Goal Planning
Two people are in Toronto, Canada and want to travel by car to Florida, USA. Both have never made the trip. One has a map and one doesn’t. Which one do you think will get there first? Bingo!
You need a plan, you need goals. Without accurate statistics and measurable results that you can look forward to you are in for a rough ride. Plan ahead! Ask yourself why you are doing what you’re doing and write your answers down. Then list them in order of importance and memorize them. Keep it handy and never forget it. Get pumped and stay that way!
Key points
- Avoid unnecessary hunger or foods that you really dislike
- Eat normally at first while decreasing portions a little at a time
- Only eat when hungry, examine your reasons before eating
- Keep meal times the same while adding supplemental meals to avoid
shock
- Consume less quantities near bedtime
- Construct your grocery list and plan it with your caloric intake
- Think of your goals and write them down
You eat REAL food with no expensive food products to buy!
Eliminate the guesswork with our optimum foods list and our 40+ low fat recipes! Each applicable chapter is followed by a “What to Do” section so you will never be left guessing. You can get started right away! In the end, you will not only know what to do but why you are doing it. You will be taken step by step through the entire process it takes to meet your weight loss and lifestyle goals. It is very easy to read and apply and comes packed with detailed explanations. The basic laws aren’t just taught, they are improved upon! Once the weight loss myths are exposed and put to rest the remainder becomes easy! It is then what you do with what is left that makes all the difference. You can then build on your foundation, and the more you know the easier it becomes! This program will show you the easiest ways around natural laws!
