Jeff and I choose a word theme for the year the helps us stay focused and moving forward. He selected SIMPLE and I picked CLARITY. With all the books on the subject of weight loss, I often tell my clients there is nothing new under the sun. Don’t get lost in battle of seeking a fad diet or next guru expert on weight loss. It really is not complicated when it comes to weight loss for most people, but it is important to understand how you might be sabotaging your weight loss goals. We need to learn to listen to our body as it talks to us and equally important is listening to the leading of the Good Lord through our spirit. Heavenly wisdom and truth speaks with great CLARITY and takes the complex and makes it quite SIMPLE!
1. EAT BREAKFAST
When we get up it is time to BREAK the FAST. Blood sugar will be low and the body needs fuel. Pushing through without nutrients will support the firing of the stress hormone cortisol. Too much cortisol=stored body fat.
2. DON’T FOCUS ON A LOWFAT DIET
When we try eating low fat, it usually results in high carbohydrate intake. Carbohydrates include fruits and vegetables which we want to eat plenty of, but go easier on the fruits by having twice as many vegetables. The real culprit tends to be the grains, whole grains as well as processed ones. Whole grains are a much better choice but we will want to limit to ONLY 1 grain a day while trying to loose weight. Grains include breads, pasta, tortillas, chips, rice, and quinoa. Most grains are fairly high in carbohydrates, which raise blood sugar and insulin levels. Insulin triggers fat storage by the body, so if we have a high grain (or sugar-rich) diet, our body gets a constant signal to store fat. Let’s remember that fats are very import for the body if they are the good fats. So try focusing your diet on clean fish, flax oil, olive oil, and walnuts to name a few.
3. CONSUME PROPER AMOUNTS OF PROTEIN
The wonderful building blocks of the body: PROTEIN. We want to include protein at all meals and snacks during the day to support this amazing body we’ve been given. It will help us feel full and satisfied. This is a very important part of proper body composition and weight management. So look to consume organic meat, fish, eggs, beans or Ultrameal shakes throughout the day.
4. STOP STRESSING OUT… LET IT GO!
I love the way the movie Frozen reminded so many of us the importance of LETTING GO. We do not need to be in control of all things around us and that includes people. We can do what we can do and that is all we can do. When we hold on to things that are out of our control anyway, we set the stage for overload of that stress hormone cortisol again which = STORED BODY FAT.
5. GO TO BED
Pushing past bedtime, can negatively impact hormone levels that control appetite, ability to sleep through the night, and burn fat. Staying up late can also put us in the mood for munchies that are often filled with “not needed” carbs that will most likely be stored as body fat.