| NO STARVATION |
| Starvation only reduces metabolism. When we decrease the amount of foods we eat, a balanced intake becomes more important DO NOT SKIP BREAKFAST or LUNCH - For maximum calorie burning efficiency, it is best to eat a hearty breakfast, moderate lunch and a light early dinner. |
|
| EAT COMPLEX
CARBOHYDRATES |
| For example: use brown rice rather than white rice. Use only whole grain foods that contain corn or any other unprocessed grain. It is best to eat breads and spaghetti and pasta made from whole grains only. Vegetables of all kinds and legumes such as beans peas and lentils can be eaten daily. |
|
|
| AVOID FATS |
| Prepare your foods in ways that do not utilize. Do not add butter or
margarine to foods. Choose lower fat meat, such as the white meat of
chicken with the skin removed. Do not use high fat processed meats such
as spam or bologna. |
|
| AVOID EMPTY
CALORIES |
| Sugar, alcohol, candies, and most deserts, provide with no nutrition. |
|
| DRINK PLENTY
OF WATER |
| Drink 8 glasses of water daily |
|
| Exercise |
| Do some aerobic activity, such as walking, cycling or swimming for 20
- 30 minutes daily. Metabolically, it is best to do this in the morning
to boost your calorie burning ³thermostat² throughout the rest of the
day. Gradually increasing resistance exercise, under the supervision
of someone trained in this area, will help you conserve and build muscle.
Muscle burns fat. Increasing your pounds of muscle will make you look
better and increase the rate at which your body burns fat. |
|
| SLEEP |
| Get at least 6 - preferably 8 hours of sleep per night. |
|
| STRESS |
| Attitude is important ! Encourage yourself in act ivies that involve
movement, fun and laughter to relief stress, rather than eating. |
|
| ENJOY YOUR NEW
LIFESTYLE |
| The most important ways to control your weight permanently is to maintain
a lifestyle in which you seek ways to increase calorie burning through
movement and exercise, while changing your eating habits to avoid fat
and calorie dense foods. Avoid starvation and starvation diets as a
means of weight control: without increasing exercise, you will ultimately
metabolize muscle. This will slow down your fat burning ability. |
|
| MEDICATION |
| Remember to take any supplements that the doctor prescribed for you. |
|
| |
