Out Smart Your Body and Lose Weight

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GETTING IN-TOUCH WITH YOUR BODY’S NUTRITIONAL NEEDS

Are you tired of fade diets leaving you with frustration, disappointment, with no significant results in your waistline?  Imagine if you could eat what you want, and still rid yourself of that unwanted weight?  NO more counting calories, fat, and carbohydrates, or sodium.  Would you believe me? 

WHY DIETS FAIL

Why do “Diets” (high-protein/low-carbohydrate, low-fat, grapefruit, cookie and detox) fail to promote effective fat loss?  Well, our body is smarter than we realize.  Our bodies’ #1 priority is survival and are designed with a survival mechanism… so when we starve ourselves by skipping meals or going on a diet, our metabolism drops to conserve energy and becomes more efficient in storing what we eat as fat. The body does not understand that you are trying to lose weight.  However, it does realize that you are restricting your calories, and starving the body of vital nutrients.  As a result, you are working against your bodies’ nutritional needs (overeating) – promoting fat storage.  
NUTRITION IS KEY

How do we know what nutrition our body needs?  It is all supply and demand. It’s our job to supply the body with these nutrients with the proper amounts, types of food, and at the proper time. 
 
Throughout the day our body demands a certain amount of macronutrients (i.e., carbohydrates, proteins, and fats) and micronutrients (i.e., vitamins and minerals).  Upon waking and throughout the morning, our body demands energy. The body resorts to glucose (sugar) as its main source of energy, which is available from various grains and fruits.  During the midday and night, our body’s energy needs decrease; during this time we should look to lean meats, vegetables, fats and oils.  

STEPS TO SUCCESS

  1. WHEN: Consume a source of nutrients 5 – 6 times per day. Allow at least 2 hours, but no more than 4 hours between each eating.  Incorporate a source of protein within each meal.  Consume your fruits and grains during the morning hours no later than 1 p.m. In addition, be sure to incorporate a balance of lean meats, fish, vegetables legumes, fats and oils.
  2. HOW MUCH: Here is a quick reference for portion sizes.
    • Grains: size of a closed fist, 20-30 grams.
    • Fruits: size of closed fist
    • Lean meats and fish: size of palm, 4-6 oz.
    • Vegetables: unlimited
    • Fats and oils: Size of thumb
  3. WHAT:
Carbohydrates
  • Legumes: All bean varieties, black-eyed peas,  marrowfat peas, chickpeas, lentils
  • Fruit: apples, oranges, apricots, peaches, pears, No sugar-added applesauce, etc…
  • Whole-grain breads: 100% whole wheat, pumpernickel, rye, oat bran, buckwheat, barley kernel 
  • Other grain products: barley, brown rice, basmati, quinoa, oatmeal, oat bran, 100% whole-wheat tortillas, Sweet potatoes, yams 
Proteins
  • Lean meats: chicken, turkey, pork
  • Fish: flounder, tuna, tilapia, salmon
  • Dairy: Greek yogurt, egg whites, non-fat milk, almond milk, cottage cheese
  • Nuts: almonds, brazil nuts, hazelnuts, pecans, walnuts
Fats & Oils
  • All-natural peanut butter, almond butter, avocado, flaxseed oil, safflower oil canola oil, extra virgin olive oil.
Try incorporating these simple tips into your daily lifestyle in conjunction with an exercise regime.  You will soon begin to melt away that unwanted fat and see a dramatic change in how you feel physically and mentally.