Simple Tips for Achieving Optimal Weight and Avoid Overeating
George Grant*
World organization of Natural Medicine, Canada
*Corresponding Author: Dr. George Grant, Ph.D. 17 Waterhouse Way, Richmond Hill, ON L4C 9H8 Canada.
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, theres a
wide variety of veggies available, and you can use them in a number of different ways.
13. Use Apple Cider Vinegar, baking soda & lemon juice in your water daily.
A 2,000-year-old superfood, apple cider vinegar has accrued a long list of devotees who fancy it for an endless number of uses.
Prominently among them is Hippocrates, the ancient Greek physician whos still, to this day, regarded as the founder of medicine as a rational science.
Thousands of years after apple cider vinegar was first discovered, researchers continue to learn more and more about this fascinating food and its potential for health and well-being.
The World Health Organization projects that five years from now, the number of overweight adults will increase to 2.3 billion, up from just 1.6 billion five years ago. This is Globecity!
To reach your ideal weight, complete the Wellness IQ on the top of this website and the Assessment Form to identify the root cause of your obesity. Health Assessment Form
Instead of dieting start eating breakfast like a king, lunch like a prince and dinner like a pauper. Avoid eating late meals ; snacks. Consume 6 raw or steamed vegetables daily, 3 fruits, whole grains, beans, legumes and high fibre foods. Reduce Carbohydrates, white flour, white rice, white bread, salt, fried foods, all artificial colors and flavors, soda drinks, fruit juices and excess coffee. The natural supplement 5HTP derived from the amino acid tryptophan is a precursor to serotonin. That’s the brain chemical that regulates your craving for food. It makes you feel full. You can get more tryptophan in your system by eating high-protein foods like chicken, fish, and grass-fed beef. You can also get it by taking a 5-HTP supplement. (5-HTP occurs naturally in the seeds of an African plant, <em>Griffonia simplicifolia</em>. Scientists discovered an enzyme called P12 that is found just below the skin of white potatoes. This enzyme promotes the release of CCK, a hormone that turns off hunger cravings and helps us feel satisfied. Although we may regularly eat potatoes, we do not benefit from this potato enzyme because it is killed by cooking. Dieting can do a number on your metabolism by screwing with important fat burning hormones like leptin, and rather quickly at that. The answer to overcoming these adaptations lies in strategically timed Multi-Functional Leptin sensitivity is heavily mediated by your calorie intake. When you decrease calories, leptin levels fall off. When you increase calories, leptin levels recover. And while it takes roughly a week of moderate dieting for leptin levels to fall off significantly, it only takes one day of OVER-feeding for leptin to recover back to baseline. By frequently resetting your metabolism throughout the course of your diet with strategically timed Multi-Functional Cheat Days, you can essentially have your cake and eat it too while watching your waistline continually shrink week after week. In fact, with the proper setup, you can literally eat whatever you want EVERY 5 days, while maximizing your most critical fat burning hormones and dramatically accelerating your fat-loss. But directly after a cheat day your body is primed for fat loss, and it is prime time to take advantage with a mega calorie deficit. On this day, we do two things: 1. Consume minimal calories along with using strategic methods that offset muscle catabolism. 2. Ramp up activity to burn a ton of additional fat and calories on this day With this type of strategic set-up, it is actually possible to burn a pound of PURE fat in only one day (considering that a pound of fat loss a week is deemed a very good rate of fat loss by most standards, that is pretty awesome). The unfortunate reality is that 99% of diets result in a significant amount of muscle loss. This has several big time consequences. You want to lose FAT while keeping your muscle mass. I recommend using the patented exercise access bar to burn FAT into Fuel Contact me for a free sample. My Olympic Athletes use it as their secret weapon.
What drives the accumulation of belly fat, for most people, is a hormone called insulin, which rises in direct response to your blood sugar. Shoot your blood sugar up with a high calorie low-fat bran muffin and a mocha latte, and your insulin will shoot up faster than the Challenger with a tail wind. When insulin is high, fat storage is in overdrive. High levels of insulin prevent fat burning switch a hormone called glucagon which causes belly fat and obesity. Healthy snacks with low sugar, high protein and high fiber is the solution.
1) Pay attention to the cooking method
The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.
Avoid foods prepared like this:
- Fried and battered
- Processed and packaged
- Doused with cream sauce
- Sauteed
Choose foods that are prepared like this:
- Grilled
- Baked
- Broiled
- Steamed
2) Your meal should be mostly protein
The bulk of your calories should be coming from a quality source of protein. With the first guideline in mind, these will be high quality, healthfully prepared.
Good choices of protein include:
- Fish
- Chicken
- Turkey
- Egg
- Lean red meat
- Beans
3) Include lots of fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.
Try these forms of fiber:
- Salad
- Seasonal vegetables
- Fruit
- Legumes
4) Lay off the starches
Here’s where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.
Starches to Avoid:
- Potatoes
- Pasta
- Rice and cereal
- Bread and crackers
For faster results, pair your clean eating with a challenging exercise routine.
Grant, J Womens Health Care 2016, 5:1
http://dx.doi.org/10.4172/2167-0420.1000e115
Volume 5 Issue 1 1000e115 J Womens Health Care
ISSN: 2167-0420 JWHC, an open access journal
Editorial Open Access
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 US. 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 family 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.
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
stove top 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 deepfried
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.
*Corresponding author: George Grant, Canadas Wellness Ambassador,
Specialist in Integrative Medicine/Nutrition/Biofeedback/Pain & Stress, Canadian
authority in Integrative & Functional and Nutritional Medicine Academy of Wellness,
Canada, Tel: 416-562-3140; E-mail: drgrantwellness@gmail.com
Received January 06, 2016; Accepted January 08, 2016; Published January 15,
2016
Citation: Grant GF (2016) Gain at your Weight Management using Simple
Lifestyle. J Womens Health Care 5: e115. doi:10.4172/2167-0420.1000e115
Copyright: 2016 Grant GF. This is an open-access article distributed under the
terms of the Creative Commons Attribution License, which permits unrestricted
use, distribution, and reproduction in any medium, provided the original author and
source are credited.
Gain at your Weight Management.
The 5 Proven Principles below reveal EXACTLY how you can have your fastest fat-loss week EVERwhile you avoid the rebound weight gain caused by traditional crash dieting OR depriving yourself of your favorite foods.
Below, youll find the five proven principles you need to follow. And youll also discover how you can use these methods to eat whatever you want EVERY 5 days.
Ready to experience your most rapid fat loss ever? Lets get started
PRINCIPLE #1
Maximize Your Bodys Most Critical Fat Burning Hormones (eat MORE pizza and cakeseriously!)
Dieting can do a number on your metabolism by screwing with important fat burning hormones like leptin, and rather quickly at that. The answer to overcoming these adaptations lies in strategically timed Multi-Functional Cheat Days.
Leptin sensitivity is heavily mediated by your calorie intake. When you decrease calories, leptin levels fall off. When you increase calories, leptin levels recover.
And while it takes roughly a week of moderate dieting for leptin levels to fall off significantly, it only takes one day of OVER-feeding for leptin to recover back to baseline. By frequently resetting your metabolism throughout the course of your diet with strategically timed Multi-Functional Cheat Days, you can essentially have your cake and eat it too while watching your waistline continually shrink week after week.
In fact, with the proper setup, you can literally eat whatever you want EVERY 5 days, while maximizing your most critical fat burning hormones and dramatically accelerating your fat-loss.
HOWEVER, you have to make sure you’re following the right strategy the other 4 days you’re not cheating which leads us to Principle #2
PRINCIPLE #2
Create A Massive Calorie Deficit
(WITHOUT restriction and suffering)
Theres no way around it, a pound of fat is 3500 calories. If youre going to lose a pound of fat, youre going to have to create a 3500 calorie deficit (while keeping your body in fat burning mode at the same time). If you want to lose 10 lbs of pure fat, thatll require a 35,000 calorie deficit.
SIDE NOTE: Please realize that 10 lbs of pure fat loss will probably equate to somewhere between 15 and 20 lbs of actual weight loss due to the simultaneous water loss that occurs any time you lose fat.
But directly after a cheat day your body is uber primed for fat loss, and it’s prime time to take advantage with a mega calorie deficit. On this day, we do two things:
1. Consume minimal calories along with using strategic methods that offset muscle catabolism.
2. Ramp up activity to burn a ton of additional fat and calories on this day
With this type of strategic set-up, its actually possible to burn a pound of PURE fat in only one day (considering that a pound of fat loss a week is deemed a very good rate of fat loss by most standards, thats pretty awesome).
PRINCIPLE #3
Avoid ANY Type of Fat Spillover
When we first started teaching Cheat Days it was understood that there may be some positive fat gain as a result of a Cheat Day in order to yield MORE fat loss the following week (leading to a greater net weekly fat loss).
But with the Fastest Week of Fat Loss EVER, weve eliminated ANY fat gain whatsoever by using a Multi-Functional Cheat Day. You see, within muscle tissue, energy is stored in the form of glycogen (carbohydrate energy) and triglycerides (fat energy). With the RIGHT type of strategic exercise, these energy stores can be depleted or exhausted much faster than normal.
Why would you want to do that? To make room for an influx of calories, carbohydrates and fat (for example, a Cheat Day)!
When glycogen and triglyceride stores are full, a Cheat Day is like pouring more liquid into an already full glass. Some of that liquid is inevitably going to spill over and lead to a bit of a mess (in this case, fat storage). But, if you dump out the glass and then refill it, theres no overflow.
This is exactly what we do by performing glycogen and triglyceride depleting workouts (while limiting carbohydrate intake) on the day prior to a Cheat Day. We empty the cup making room for the following days influx of cals, carbs, and fat.
The result? You get the same hormone-boosting, metabolism stimulating effect from the Cheat Day without the fat gain. Instead, the excess calories and carbs simply go to refilling your bodys empty energy stores. That, my friends, is what I call strategy.
And by eliminating any Cheat Day fat gain, you can easily DOUBLE your rate of fat loss while still enjoying all your favorite foods. We show you how you can do this EVERY 5 days inside the article on the next page.
PRINCIPLE #4
STOP Muscle Loss (boost your metabolic rate and prevent metabolic “damage”)
The unfortunate reality is that 99% of diets result in a significant amount of muscle loss. This has several big time consequences.
First of all, you’ll NEVER achieve the LOOK you want by losing muscle. Most men would agree with that statement right out, but for women, allow me to demonstrate this truth:
As you can CLEARLY see, the one on the left looks OK while the one on the right is SMOKIN’ HOT.
While the exact same size, the physique on the right is comprised mostly of dense, shapely, tone muscle, while the image on the left…isn’t.
If you just want to be “thin” while still hiding behind your clothes because you’re not 100% proud of your body, then losing muscle is a great way to get you there. But if you want to look great naked, believe me, you want to hold on to every ounce you have as you lose fat.
Muscle = metabolism. The more lean muscle you have on your frame, the higher your metabolism is going to be. And when you understand how to combine strategic nutrition with high volume training, you can spark muscle growth even while youre dieting.
So youll easily be able to maintain (if not gain a couple pounds) of lean muscle throughout the course of only a few weeks, while you program your body to continue to burn fat, NOT muscle.
This proven formula is uncovered the next page.
PRINCIPLE #5
Synergize Your Diet And Exercise (teach your body to burn fat FIRSTnot last)
I honestly think this is the most overlooked area of fat loss. Most people simply pick a diet and then pick a training program, or vice versa, without ever really thinking how those two programs work hand in hand, or if they DON’T provide any additional benefit to one another.
But when diet and exercise are synergized, they can team up to achieve a MUCH greater result than any benefits you get from either of them alone. That’s strategic synergywhen the whole is greater than the sum of its parts.
And when you do this properly, you can teach your body to go get the fat FIRSTinstead of LAST every time you eat and exercise.
Unfortunately, most diet and exercise programs aren’t designed to work together in every aspect. When youre talking about the most strategic set-up and the most rapid fat loss, things get a little more complex than simply do a lot of exercise. In fact, the type of exercise you do is just as important to your rapid fat loss goals as the frequency, duration, and intensity are.
Thats why we created the Fastest Fat Loss Week EVER.
There is a specific type or style of workout that weve purposefully chosen for each type of day to optimize and rapidly accelerate the results of each and every day.
The Fastest Fat Loss Week EVER uses 5 strategic days that are specifically designed to work together, synergistically, to help you achieve 7 days of your most rapid results ever.
Everything you ever wanted to know about Sweeteners but afraid to ask:
https://www.ecronicon.com/ecnu/pdf/ECNU-05-0000150.pdf
