Simple Tips for Achieving Optimal Weight and Avoid Overeating
George Grant, Ph.D.; www.academyofwellness.com
Citation: George Grant. Simple Tips for Achieving Optimal Weight and Avoid Overeating. EC Nutrition 4.2 (2016): 845-851. Received: June 12, 2016; Published: July 07, 2016
1. Constantly eat morning meal. Not simply at the weekends, not simply when you have time, always! Acquire your metabolic process
burning body fat from the moment you obtain up. Consume eggs, vegetable soup, or a salad and notice your energy levels soar and
keeping up throughout the day.
2. Keep well hydrated throughout the day with high quality filtered or bottled water. I advise one litre for each 40 pounds of physical
body weight.
3. Avoid sweet, carbonated or caffeinated alcoholic beverages that dehydrate you and make you feel phony hunger. The same goes for
alcohol.
4. Pack your dishes complete with fresh foods (fish, meats, vegetables, fruits, nuts) as resisted to refined meals that typically are available
in extremely sized boxes and are loaded with sweets, salt and cancer inducing chemicals.
5. Eat utilizing a dessert plate instead of overly sized bowls and plates.
6. Put your cutlery adverse home plate after every bite. Its much easier to discover when you are satisfied and youve had sufficient.
7. Eat your food thoroughly. The digestion process starts in the mouth. Health and wellness and efficient weight loss starts with a
healthy and balanced intestinal device.
8. Drink small sips of water (not sweet or fizzy or caffeinated beverages) with your meals.
9. Avoid consuming in front of the telly, while working from the computer, or while reviewing a publication or a journal. Basically, focus
on the activity available.
10. Make your dishes a spiritual ritual. Pay them your complete interest. Put in the time to appreciate the entire experience: the shades
on home plate, the taste of the meals and how excellent you feel after youve eaten healthy foods.
11. Constantly carry with you little snacks of fruit, veggies (carrots and celery sticks are terrific snacks) or nuts, so if you obtain hungry
you can resort to them quickly. A portion of nuts contains the quantity of nuts you could suit a shut clenched fist. A section of fruit
is one ordinary piece of fruit. The worst thing you could do is bypass dishes throughout the day in anticipation of a bbq or a party.
That will add to your metabolic rate reducing and you holding even more physical body fat.
12. Eat 7+ Vegetables & Sprouts daily: Low in calories, high in fibre, and with almost all the vitamins and minerals your body needs,
vegetables are a nutritional cornerstone. While many think vegetables equate to a few leaves of lettuce and some tomatoes, there is a wide variety of veggies available, and you can use them in a number of different ways.

Obesity can raise your risk of cancer in several ways. Some cancers, especially breast and endometrial cancer, are sensitive to the female sex hormone estrogen, and fat cells produce an excess of this hormone.

This is also why obesity in young children is such a grave concern. By carrying excess weight (and excess estrogen) for many years, if not decades, they’re at a significantly heightened risk of cancer as adults.

Obesity is also associated with elevated inflammation levels in your body, which can contribute to cancer growth. One of the basic reasons why nutritional ketosis works so well against cancer is because it drives your inflammation down to almost nothing.

Natural Solutions to Obesity

Obesity has become a major health problem in developed countries across the world, but particularly in the United States. Being clinically obese brings with it the risk of suffering from a wide range of other health complications, and can also trigger a number of physiological and emotional problems. The main cause seems to be overeating, or not eating the right foods, and failure to exercise regularly, but some people are more prone to becoming obese than others. Thyroid of pituitary gland disorders can be the cause, as can a low basal metabolism, or even just plain old genetics.

Obesity is generally diagnosed by measuring the Body Mass Index (BMI) and the circumference of the waist. Once the BMI reaches 30 or above, they can be defined as being obese. Doctors have come up with a variety of methods and different procedures that can help to lower the weight, but there are also a number of natural ways to help someone suffering from obesity. From choosing the right foods to getting regular exercise, there are plenty of natural solutions to treating obesity, so that synthetic medicines can be avoided all together.

Regular exercise is a proven way to lose weight, and there are hundreds of different activities to choose from that can help people lose weight. Exercise does not necessarily mean joining a gym, and people who are sensitive about their appearance often shy away from joining a gym. It could be as simple as a short jog around a park, aerobics in the living room, or a quick swim in the sea if you live near the beach. It does not have to cost lots of money and it does not have to be under the scrutiny of other people.

Different remedies help reduce weight

There a number of herbal remedies that can be used to help people suffering from obesity. In particular, there are a group of herbs that can stimulate a person digestive system and provide a boost to their metabolism, while at the same time suppressing that persons appetite. These naturally occurring plants are Capsicum minimum, usually called cayenne pepper, Taraxacum officinalis, also known as the common dandelion, Garcinia cambogia, commonly referred to as gamboge or brindleberry, and liquorice.

For people that have a thyroid gland disorder, a sea vegetable called Fucus vesiculosis is a great source of concentrated minerals. One of these minerals is iodine, and this is very beneficial to the production of thyroid hormones in the human body. Even for people that do not have a thyroid gland disorder, consuming this type of sea vegetable can help to maintain a healthy metabolism for all the cells in the body.

A number of homeopathic remedies exist which can help to reduce cravings for sugary foods and promote the breakdown of dietary fat. These include using Calcium Fluoride, Calcium Phosphate, and Kalium Phosphate. It is worth giving some of these natural remedies to obesity a try before opting for surgical treatment, which can be painful and expensive.

Alternative therapies

Some conventional doctors will suggest intrusive surgery for treating obesity, but there are a number of alternative therapies for people that do not want to go under the knife. To be really effective, alternative therapies need to be combined with regular exercise and healthy eating, but they are a worthy addition to an overall natural solution to obesity.

Some therapies worth mentioning are acupuncture, yoga, and Tai Chi. Research suggests that acupuncture can help achieve a reduction in body weight, but without the proper diet and exercise it may be ineffective. Yoga and Tai Chi are forms of exercise and methods of relaxation, so these two activities are great ways to reduce stress and work of a few pounds. In addition to taking up these activities while you are obese, it is a great way to avoid putting on weight again once you have lost it.

A natural diet

It is simply not healthy to drastically reduce how much you eat in an effort to lose weight, and it can be very dangerous. The trick is to eat only healthy and nutritious foods, and not to consume more than your body needs. Doing this, and combining it with exercise and other alternative obesity treatments, will help you to lose weight without causing your body harm. Take a look at these practical dietary tips to get you started.

• Keep away from tea and coffee, instead try freshly squeezed lemon or lime juice in hot water. This will help stimulate your digestive system to work waste food out of your body. Adding sliced ginger to boiled water can also help to reduce your appetite.
• Fruit is a great way to give your body essential vitamins and minerals, and contains very little fat. Some great types of fruit to help combat obesity are guava, jackfruit, peaches, grapes, and figs.
• Avoid meat as much as you can, instead try to limit yourself to mainly plant-based foods. Things like rice and pasta are fine, but try to stick to the brown or whole-wheat varieties. Bread and cereals are ok too, but make sure they have no added sugar or preservatives.
• Vegetables should make up a large part of your diet if you are trying to lose weight. Plants from the legume family provide many vegetables that are perfect for people trying to lose weight. They contain essential amino acids and provide the body with plenty of protein.
• Combining legumes with grain can make healthy meals, like tofu with rice or beans with lentils, provide an even more complete protein than either on their own.
• If dairy products are a must, ensure you consume the low-fat varieties, or try switching to alternatives like almond milk.

Keeping away from processed and sugary foods is a must, while eating natural and nutritious foods are essential. Above all you should not starve yourself, and by using some of the natural remedies to obesity you do not have to go down the road of pharmaceutical drugs and surgical procedures. There are plenty of natural solutions to obesity, and your doctor should have all the information you need to make an informed decision.

I recommend a natural regime of low simple carbohydrate, moderate proteins and healthy fats as well as full hydration to achieve optimal weight.
Avoid sugar, processed foods, fructose in excess of 15 grams, and grains. This effectively means you must avoid most processed foods
Eat plenty of whole foods, ideally organic, and replace the grain carbs with:
Large amounts of fresh organic locally grown organic vegetables, Low-to-moderate amount of high quality protein (think organically raised, pastured animals). Most Americans eat far more protein than needed for optimal health. I believe it is the rare person who really needs more than one half gram of protein per pound of lean body mass. Those that are aggressively exercising or competing and pregnant women should have about 25 percent more, but most people rarely need more than 40-70 grams of protein a day.
The rationale behind limiting your protein this: when you consume protein in levels higher than recommended above, you tend to activate chemical pathway, which can help you get large muscles but may also increase your risk of cancer. There is also research suggesting that this is a significant regulator of the aging process, and suppressing this gene may be linked to longer life to 101+ years. www.your101ways.com

To determine whether you are getting too much protein, first calculate your lean body mass by subtracting your body fat percentage from 100 (example: if you have 20 percent body fat, you have 80 percent lean body mass). Then write down everything you are eating for a few days, and calculate the amount of daily protein from all sources.
We help you calculate your BMI during your Biofeedback Session.

Aim for one half gram of protein per pound of lean body mass, which would place most people in the range of 40 to 70 grams of protein per day. If you are currently averaging a lot more than that, adjust downward accordingly. You could use the chart below or simply Google the food you want to know and you will quickly find the grams of protein in the food.

Red meat, pork, poultry, and seafood average 6-9 grams of protein per ounce.

An ideal amount for most people would be a 3-ounce serving of meat or seafood (not 9- or 12-ounce steaks!), which will provide about 18-27 grams of protein. Eggs contain about 6-8 grams of protein per egg. So an omelet made from two eggs would give you about 12-16 grams of protein.

If you add cheese, you need to calculate that protein in as well (check the label of your cheese)
Seeds and nuts contain on average 4-8 grams of protein per quarter cup Cooked beans average about 7-8 grams per half cup
Cooked grains average 5-7 grams per cup Most vegetables contain about 1-2 grams of protein per ounce
As much high-quality healthful fat as you want (saturated and monounsaturated from animal and tropical oil sources). Most people need upwards of 50-85 percent fats in their diet for optimal health. Sources of healthful fats to add to your diet include:
Avocados, boiled eggs, Coconuts and coconut oil Unheated organic nut oils, Raw nuts, such as almonds, pecans, and macadamia, and seeds, organic Grass fed meats, almond/coconut milk and seeds.

Contrary to popular belief, obesity is not simply the result of eating too many calories and not exercising enough. The following factors can contribute to obesity and your waist line:
Antibiotics in Food and Medicine
Enhancing Drugs & Hormones used in Livestock
Endocrine Disrupting Chemicals, Including Pesticides
Artificial Sweeteners
Aggressive Stealth Marketing of Junk Food
Eating Organic Foods and avoiding the above hidden factors is the most effective in reversing Obesity & Diabesity.

Did you know that the Japanese are the LEANEST and HEALTHIEST people on the planet?

They are more likely to reach 100 years old than anyone else in the world, a fact that most researchers attribute to their diet.

In fact, many call their home The Land of Immortals.

In addition to their high life expectancy, they are known for their unusually low mortality from cardiovascular disease and even certain types of cancers.

THE NUMBERS DON NOT LIE: They are 8 times LESS likely to die from coronary heart disease, 7 times LESS likely to die from prostate cancer, 6.5 times LESS likely to die from breast cancer, and 2.5 times LESS likely to die from colon cancer than an average American of the same age.

And get THIS: the Japanese have the LOWEST rates of obesity (only 2.9%) in the world, versus 11% for the French and 32% for Americans, according to the International Obesity Task Force.

Researchers have firmly debunked the myth that all calories are identical, and that to lose weight all you need to do is expend more calories than you consume.

Research shows that what you eat can actually make a big difference in how much you eat. In a nutshell, research shows that calories gleaned from bread, refined sugars, and processed foods promote overeating, whereas calories from whole vegetables, protein, and fiber decrease hunger.

While its true that most kids exercise too little, its important to realize that your child cannot exercise his or her way out of a poor and metabolically toxic diet. Over the past 60 years or so, a confluence of dramatically altered foods combined with reduced physical exertion and increased exposure to toxic chemicals have created what amounts to a perfect storm.

The extensive use of refined sugar primarily in the form of high-fructose corn syrup, which is added to virtually all processed foods is at the heart of it all. Fortunately, the U.S. Food and Drug Administration (FDA) is now recommending a daily cap on added sugars, and food manufacturers may soon have to list the amount of added sugars on the nutritional facts label.13

The recommended goal is to limit added sugar to a maximum of 10 percent of daily calories. While reading labels can help, the easiest way to do this is to eat REAL food. Obesity, diabetes, high cholesterol, hypertension, and heart attacks are all diseases associated with a processed food diet.

The following short list of just three super-simple, easy-to-remember guidelines will not only improve your familys nutrition, it will also help you avoid chemical exposures that can affect weight:

Eat REAL FOOD. Buy whole, ideally organic, foods and cook from scratch. First of all, this will automatically reduce your added sugar consumption, which is the root cause of insulin resistance and weight gain.
If you buy organic produce, youll also cut your exposure to pesticides and genetically engineered ingredients, and in ditching processed foods, youll automatically avoid artificial sweeteners and harmful processed fats. For more detailed dietary advice, please see my free Optimized Nutrition Plan.

Opt for organic grass-finished meats to avoid genetically engineered ingredients, pesticides, hormones, antibiotics, and other growth promoting drugs.
Opt for glass packaging and storage containers to avoid endocrine disrupting chemicals.

5 TIPS to stay Healthy:

1. Eat right: Sugar, white flour, and factory-made trans fats wreak havoc on the immune and cardiovascular systems. Eliminate them from your diet or at the very least keep your consumption of them to a minimum over the holidays. Eat twice as many vegetables as you do fruits. Drink water, not juice or soda. Keep your intake of alcohol moderate and have a glass of water or seltzer with a twist between rounds of cocktails.

2. Exercise: The prescription is five or more days a week. Give equal time to strength training as you do cardio. Also, step up your cardio routine with high-intensity interval training (HIIT). You can shorten your time on the treadmill by incorporating HIIT.

3. Get enough sleep every night: Theres no such thing as catching up on sleep over the weekend. Whats lost is lost. The magic number for most is between six and eight hours a night. You should wake up feeling rested and refreshed in the morning. Not getting enough shut-eye suppresses immunity and drives up cortisol. A high cortisol level will thin skin, diminish bone mineral density and keep you in perpetual fat-storage mode.

4. Get some sun: While hard to do outside in colder climates, moderate use of a tanning bed can ensure adequate vitamin D levels. If you dont want the UV exposure from a tanning bed, take a daily supplement of at least 2,000 IU vitamin D3 every day in addition to your multi-vitamin and mineral supplement. Vitamin D is the antibiotic vitaminespecially helpful during cold and flu season.

5. Get happy: We all experience stress in our lives but key to effectively dealing with it is to change our reaction to it. Chronic stress not only wears us down mentally, it also suppresses immunity and propagates inflammation. Exposure to chronic stress can clog arteries. Commit to creating more positive life experiences and remove yourself from toxic situations and people wherever possible.

Top foods to help you lose belly fat

The first step you need to take when trying to reduce excess belly fat is understand the importance of cutting out sugar packed food, especially one thats been highly processed and increasing your intake of foods rich in fibers. Introducing these super foods into your diet will significantly reduce the size of your waist.

Apples: This fruit can easily replace foods rich in carbohydrates and whats best, you can eat as many as you like.

Almonds: These nuts are abundant in vitamin E and fiber, which will successfully keep unhealthy cravings at bay and make you feel full longer.

Green Leafy Vegetables: High in fiber and low in calories, green leafy vegetables are highly beneficial for preventing water retention.

Avocado: This fruit is abundant in fiber and monounsaturated fatty acids, all of which contribute greatly to reducing belly fat.

Cucumber: This vegetable has high water and fiber content, and is really low in calories.

Watermelon: Similarly to cucumber, watermelon is 80% water. It too has very few calories and is extremely beneficial for reducing your waistline.

Beans: Beans not only stimulate digestion, but they also strengthen your muscles. They will tone your abdominal muscles, reduce hunger and prevent you from overeating.

Additional Healthy Eating Tips:

1. Eat foods that are filling and low in calories. That means, as often as possible, your meals and snacks should include whole grains, such as brown rice, whole-wheat bread, and oatmeal, as well as legumes, such as lentils and other beans. And dont forget to fill at least half your plate with fruits and vegetables.

2. When you eat meat, cut out fat and cut down portion sizes. Choose lean cuts of meat and modest amounts about 3 or 4 ounces per serving (which is roughly the size of your palm).

3. Avoid fried foods. Frying foods adds fat and calories. For stovetop cooking, its better either to stir-fry foods in a nonstick pan lightly coated with a cooking-oil spray or to braise them in broth or wine. Baking, broiling, and roasting are also great options they add no extra fat to your meals.

4. Choose low-fat or nonfat dairy foods. Milk, yogurt, and cheese are good sources of protein and calcium, but the whole-milk versions of these dairy products are very high in fat.

5. Avoid fast foods. Hamburgers, chicken nuggets, French fries, and other fast-food staples tend to promote weight gain for two reasons. First, they are high in fat, calories, or both. Second, the value meals available at many fast-food chains are often excessively large and tempt you to overeat.

6. Avoid high-calorie, low-nutrient snacks. Chips and other deep-fried snacks are high in fat and therefore calories. But even snacks labeled low-fat are often high in calories because they contain large amounts of sugars and other carbohydrates.

7. Watch what you drink. Regular sodas, fruit juices, and, especially, alcoholic beverages are high in calories.

Avoid Fast foods with empty calories and switch to Nutrition Dense Foods:
Bad Food #1: Cobb Salad
Cobb salads are loaded with cheese, bacon, egg, and topped with a creamy dressing. Sure, youre eating a salad, but that salad is likely to contain more calories than a burger.

At-Home Version: Making a lighter Cobb Salad at home is easy and quick. Start with a dark lettuce, like spinach or arugula, to get the most nutritional value. Top it with hard boiled egg whites, baked turkey bacon, light cheese, avocado and drizzle lemon juice and vinegar for dressing. This at-home version has dramatically lower calories while still providing you with a satisfying, tasty dish.

Bad Food #2: Spinach Artichoke Dip
When it comes to appetizers, spinach dip is filled with veggies so its calorie content is often underestimated. Dont be fooled: just half a cup of this creamy dip will set you back about 350 calories. And if you finish the bowl yourself then youve just taken in 1,000 calories in dip alone, not to mention the chips or pita bread you scooped it with.

At-Home Version: That delicious creamy spinach flavor can be recreated at home by using low-fat milk, spinach, some olive oil and a sprinkle of parmesan cheese. A quick Google search for light creamed spinach recipe will give you plenty of recipe options that are much lower in fat and calories than the restaurant version.

Bad Food #3: Chicken Tenders
Fried chicken of any kind from a restaurant is going to be loaded with more fat and calories than youd believe. Even a serving on the kids menu will tip the scales at over 800 calories.

At-Home Version: Making faux fried chicken at home is easy and surprisingly delicious. Whip up a few eggs with some Dijon mustard, garlic powder and onion powder. Dip your skinless, boneless chicken tenders in the mixture and then coat with almond flour, thyme, paprika and salt. Bake at 350 degrees F for 35 minutes or until no longer pink, flipping once halfway through. Turn on the broiler for the last couple of minutes to make it nice and crispy.

This at-home version will save you hundreds of calories that would have ended up around your waist.

Bad Food #4: Sliders
Sliders are so small, there is no harm in enjoying a couple of, right? Wrong. Despite their petite package, enjoy a couple sliders and youll have taken in more than 1,000 calories.

At-Home Version: The biggest problems with the restaurant slider are its fatty meat content and the refined-carbohydrate bun. So at home you can remedy these two issues. 1) Use lean, ground turkey to create petite patties. Use your grill pan to cook them with minimal oil. 2) Instead of the carbohydrate-filled bun, use large pieces of butter lettuce to wrap around your patties. Add sliced tomato, low fat cheese and grilled onion and secure the whole thing with a toothpick. These at-home sliders are guilt-free!

Bad Food #5: Pasta
Eating a pasta-based dish at a restaurant is weight-loss suicide. There is no way to escape all those carbohydrate calories unscathed. The 1,000+ calories found in the noodles will quickly end up stored on your body as fat.

At-Home Version: There are two really easy and guilt-free ways to mimic pasta noodles at home. 1) Bake a spaghetti squash until tender, then scoop out the soft, angel hair-like strands and top with your healthy pasta sauce. 2) Using a vegetable peeler, create long strips of zucchini and top with your healthy pasta sauce.

Cooking more of your meals at home, using the tips above, will save you many hidden calories and goes hand-in-hand with regular, challenging workouts in seeing you to your wellness & fitness goals.

Compared to those who consumed the least amount of subsidized foods, these high intake groups had a:

37 percent higher risk of obesity
41 percent higher risk of dangerous visceral fat (belly fat associated with an increased risk for heart disease)
34 percent higher risk for symptoms associated with chronic inflammation
Corn, Soy and Wheat 3 Major Junk Food Ingredients

Youd be hard-pressed to find a processed food product that doesnt contain corn syrup, soybean oil and/or wheat, and theres compelling evidence showing that all of these ingredients cause significant harm to health when consumed in excess:

High-fructose corn syrup (HFCS): has been shown to cause more metabolic harm than other sugars.6

Research also shows that while HFCS accounts for about 8 percent of added sugar consumption worldwide, 42 percent of added sugar in the U.S. diet comes from corn syrup.7

So Americans are consuming far more HFCS than many other nationalities, and our disease statistics tend to mirror that as well.

For an excellent scientific analysis on fructose, I suggest reading the report titled Fructose, Weight Gain, and the Insulin Resistance Syndrome,8 published in The American Journal of Clinical Nutrition (AJCN). It will open your eyes to some of the major problems associated with this sweetener.

Soybean oil: is the most common oil used in the U.S., but this is a relatively new phenomenon. The consumption of soy oil has increased 1,000-fold over the last century,9 and now consists of 10 to 20 percent of all calories consumed in the American diet.

Diets high in soybean oil have been shown to upregulate genes involved in obesity, diabetes, inflammation, mitochondrial function and cancer.10 In fact, soybean oil was found to be more obesogenic and diabetogenic than fructose in mice.11

The excessive consumption of soybean oil is also troubling for a couple of other reasons. First, over 95 percent of soybeans grown in the U.S. are genetically engineered (GE), and therefore more prone to heavy contamination with Roundup or other toxic pesticides.

Second, this extreme increase has also contributed to widespread omega-3 to omega-6 imbalance. Soybean oil is primarily omega-6 fat, and a significant source of dangerous trans fat.12

According to researchers,13 the apparent increased consumption of linoleic acid (LA), which was primarily from soybean oil, has likely decreased tissue concentrations of eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) during the 20th century.

Wheat: has been identified as a potential trigger of poor health via a number of mechanisms. While no GE wheat is grown in the U.S., desiccating conventional wheat with Roundup is a common practice.

By applying the pesticide right before harvest, farmers can dry out the grain faster for the harvesting schedule. As a result, most non-organic wheat tends to be contaminated with this toxic pesticide, which in addition to the heightened level of gluten in modern wheat helps explain the rapid rise in gut disorders, such as leaky gut and celiac disease, and associated health problems.

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Improving Your Diet for Optimal Health

 

 

 

 

 

 

 

 

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