Time for Summer
Summer is right around the bend. Are you ready to show off that summer body or are you in need of a tune up? You can have success if you stick to basic principals. it is easy to make lifestyle changes that you think are good for you when in reality they aren’t. Here are some common mistakes that you can avoid.
Not eating enough food. Believe it or not if you do not consume enough of the right foods your body will think that it is starving and store fat. Actually the fewer calories that you eat, the more efficient your metabolism becomes but in the case of losing weight this is not a good thing. A metabolism that is more efficient means that your body burns fewer total calories but LESS fat. This is not what you want so make sure your are eating at least 1200 calories a day for women and at least 1600 calories a day for men.
Drink, drink, drink water, at least 1/2 of your body weight in ounces a day, that means if you weigh 200 pounds you should be drinking 100 ounces of water. If you have just eaten a large meal and you are still hungry drink a glass of water before eating anymore. Hunger and thirst take on the same symptoms in your brain so drink first. If you are still hungry then eat something healthy.
If you eat too many carbohydrates even the “right” kind will cause gain. Please stay away from all processed foods they contain sugar and empty calories and not very many nutrients. Eat non GMO whole grain bread but not too much. Everything in moderation will keep you losing weight. Good carbohydrates are organic whole grains, steel cut oats, fruits, vegetables, organic non GMO whole grain pasta or sprouted breads.
Eat protein with your fruit. This will not only add some fiber to your diet but it will slow down the release of sugar in your system and you will stay fuller longer. You can eat nuts with an apple, or a small piece of cheese with some grapes. Great sources of protein are, eggs, fish, lean organic red meats, organic poultry, organic whole milk, or cottage cheese.
Eating too much is just a no no. Overeating will just make you want more food the next time that you eat. Choose wisely. Refrain from thinking only once, it won’t hurt. Be in control of yourself and your food. Overeating will make your metabolism even more inefficient. Eat until you are satisfied, not sick and stuffed.
Practice mindful eating, think to yourself, “Am I really hungry or am I bored?” Think about that first. Emotional eating will put on the pounds. If you eat when you are sad then instead go for a walk, paint a picture or read a book. Emotional eating may satisfy you at the moment but after you indulge you will feel guilty. Look for happiness in the right places and not in your food. I used to hide in my pantry and sneak chips. Food eaten when nobody knows has no calories right? Terrible logic. Be happy and find something that makes you happy apart from food. Think about what you are eating and take time to enjoy it but remember choose wisely
Get over the notion that fats are bad for you Fats are essential for the production of nearly every hormone in your body and when your hormones are out of balance, you gain weight.Fats are also important for metabolic function, skin health and immunity health just to name a few. Fats contain essential fatty acids, omega-3 acids DHA and EPA and provide great benefits for that summer figure. Eating the wrong fats will put on weight, stick with coconut oil, organic butter or extra virgin olive oil. Coconut oil is a medium chain triglyceride and actually helps your body burn fat.
Although many think that lifestyle change is hard it isn’t. It is a mind set. Set your mind on healthy eating and the battle is won.
