Weight Loss Tips & Tricks

Top Ten Weight Loss Solutions

1) Biggest Meal in the AM, Smallest in the evening (last meal)

2) Eat Majority of Carbohydrates in the AM (moderate carbs post workout)

3) Eat smaller, more frequent meals (every 2.5 – 3 hours)

4) Drink at least 12 8oz glasses of water a day (generalization)

5) Eat naked foods as often as possible

6) When Scheduled – ‘schedule’

7) Avoid processed foods (canned foods, breads, etc.), white carbohydrates, and sugars

8) Add fiber to meals and as a hunger pang treatment

9) Do not eat with in three hours of going to bed

10) Avoid Liquid Calories (pops, fruit juice, flavored teas, etc.)

Snack Tips and Tricks:

Drink a large glass of psyillum husk when you are hungry and wait 15 min. the psyillum expands in your belly giving you a sense of satiety.

When you are hungry between ‘feedings’, drink a large glass of water and wait 15 min. Studies show that we have a hard time differentiating hunger from thirst. Studies also show that 75% of Americans walk around dehydrated, so chances are fairly good that drinking that glass of water will prevent you from a departure from your eating program.

Food Cravings

Food Cravings have a number of (potential) causes. One cause I give some credit to is food addictions. Food addictions and therefore food cravings demonstrate themselves with symptoms such as headache, sleeplessness, irritability, mood swings, and depression. These symptoms are relived TEMPORAILY by eating the foods you are craving. The most commonly craved foods are processed carbohydrates. Processed carbohydrates have the ability to change the brains neuro-chemistry by increasing serotonin, one of the chemicals that gives us a sense of pleasure. The most common prescription drugs used to treat depression are serotonin-modifying drugs. The following are some ideas to help you conquer food cravings and help you deal with food addictions:

• Identify and eliminate suspected foods that may be addictive

• Avoid Alcohol

• Avoid stimulants (caffeine, tobacco, diet aids, etc.)

• Exercise Daily

• Get plenty of sleep

I also suggest doing the following immediately if the food cravings start to rear their ugly heads:

• Brush your teeth and gargle with Listerine

• Distract yourself with a brisk jog or run

• Exercise!

• Drink a large 12 oz. Glass of water (Many times thirst is mistaken for hunger)

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