Seventy percent of how you look and feel is based on what you eat. All you have to do is take inventory. How do you look and feel right now? If the answer isn't "great" then it's time to get back to simple basics, common sense, and healthy choices. Food can be your medicine or the slowest form of poison.
Here's the secret behind not dieting:
1) Eat whole foods: If it comes from mother nature, eat it. Whole foods are as close to nature as you can get and are nutrient dense. If it comes in a box, throw it away. Eat low on the glycemic index. You can find this list on line.
In general, vegetables and beans are low, breads and starches are high. In your grocery store, color is king, so load your shopping cart with colorful food from the produce section of the supermarket. For people who want to lose weight, the produce department is where you find high nutritional value and low calorie content. Stick with sprouted whole grains, and, if possible, buy organic free range meat.
When our cells receive nutrition delivered to our bodies through the micronutrients in food from mother nature, it sets a whole chain reaction of activity that helps stabilize our cravings, build our immune systems, aid in digestion, make us feel better, and give us energy.
2) Control portion sizes: For people who want to lose weight, eating five or six small meals a day will help manage portion control and hunger pangs. Your body can only process about 30 to 40 grams of protein every two and a half hours. This is about the size of your hand and the thickness of your palm.
Likewise, your body can only process about 300 calories or 75 grams of carbs every one a half hours.
That is about the size of a medium baked potato. What the body doesn't process, it stores as fat! When our body can't use something that has been consumed, it saves it for another day! It doesn't matter if it's lean, clean, low fat, or low carb - too much is too much and your body will store it! If you eat every three hours, you will never really allow yourself to get so hungry that a small portion of food won't satisfy you.
3) Track it! It takes 3500 calories to gain or lose one pound of fat. So, if you want to lose 1 pound of fat per week, you must reduce your intake or burn 500 calories per day. The only way to truly know how much you are consuming is to track it.
For people who want to lose weight, using a good calorie tracker will raise your awareness of calorie consumption. Most people actually underestimate the number of calories they consume daily.
MyFitnessPal is an online free calorie tracker. It's also an app for both Android and iPhones. This tool is very effective - if you use it consistently. After you answer a few profile questions, MyFitnessPal will tell you how many calories per day you should consume.
Then it starts a countdown as you enter your food consumption. It also takes into account what you burn from doing exercise. Becoming aware of what you eat, when you eat, and how much you eat will help you make good choices.
Snacks should be around 200 calories each. These are really important to keep your blood sugar balanced and control your hunger. For people who want to lose weight eat lean, clean, fresh, and every three hours! If you eat like a king for breakfast, a prince at lunch and a pauper at dinner, you will be on the right track to creating a permanent lifestyle change that takes the word diet out of your vocabulary!
Hi, I'm Anu Fergoda and helping people feel better is my passion. Although I am not an expert in nutrition, diet or exercise, after gaining 26 pounds in one year, being chronically fatigued, and prematurely aging, I decided to take my health and well being into my own hands. After 8 years of wading through mountains of expert articles and opinions, and trial and error, I discovered simple and convenient solutions that worked for me, my family and our busy life. Click here to get your free report on Better Health Through Solutions That Work!
Here's the secret behind not dieting:
1) Eat whole foods: If it comes from mother nature, eat it. Whole foods are as close to nature as you can get and are nutrient dense. If it comes in a box, throw it away. Eat low on the glycemic index. You can find this list on line.
In general, vegetables and beans are low, breads and starches are high. In your grocery store, color is king, so load your shopping cart with colorful food from the produce section of the supermarket. For people who want to lose weight, the produce department is where you find high nutritional value and low calorie content. Stick with sprouted whole grains, and, if possible, buy organic free range meat.
When our cells receive nutrition delivered to our bodies through the micronutrients in food from mother nature, it sets a whole chain reaction of activity that helps stabilize our cravings, build our immune systems, aid in digestion, make us feel better, and give us energy.
2) Control portion sizes: For people who want to lose weight, eating five or six small meals a day will help manage portion control and hunger pangs. Your body can only process about 30 to 40 grams of protein every two and a half hours. This is about the size of your hand and the thickness of your palm.
Likewise, your body can only process about 300 calories or 75 grams of carbs every one a half hours.
That is about the size of a medium baked potato. What the body doesn't process, it stores as fat! When our body can't use something that has been consumed, it saves it for another day! It doesn't matter if it's lean, clean, low fat, or low carb - too much is too much and your body will store it! If you eat every three hours, you will never really allow yourself to get so hungry that a small portion of food won't satisfy you.
3) Track it! It takes 3500 calories to gain or lose one pound of fat. So, if you want to lose 1 pound of fat per week, you must reduce your intake or burn 500 calories per day. The only way to truly know how much you are consuming is to track it.
For people who want to lose weight, using a good calorie tracker will raise your awareness of calorie consumption. Most people actually underestimate the number of calories they consume daily.
MyFitnessPal is an online free calorie tracker. It's also an app for both Android and iPhones. This tool is very effective - if you use it consistently. After you answer a few profile questions, MyFitnessPal will tell you how many calories per day you should consume.
Then it starts a countdown as you enter your food consumption. It also takes into account what you burn from doing exercise. Becoming aware of what you eat, when you eat, and how much you eat will help you make good choices.
Snacks should be around 200 calories each. These are really important to keep your blood sugar balanced and control your hunger. For people who want to lose weight eat lean, clean, fresh, and every three hours! If you eat like a king for breakfast, a prince at lunch and a pauper at dinner, you will be on the right track to creating a permanent lifestyle change that takes the word diet out of your vocabulary!
Hi, I'm Anu Fergoda and helping people feel better is my passion. Although I am not an expert in nutrition, diet or exercise, after gaining 26 pounds in one year, being chronically fatigued, and prematurely aging, I decided to take my health and well being into my own hands. After 8 years of wading through mountains of expert articles and opinions, and trial and error, I discovered simple and convenient solutions that worked for me, my family and our busy life. Click here to get your free report on Better Health Through Solutions That Work!
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