THE TEN COMMANDMENTS OF WEIGHT LOSS

 

• 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.