Common Sense Weight Loss Tips
1-Eat- Go for the five meal ideal: To optimize your metabolism, boost energy, sharpen mental state and increase emotional positivity; set a goal to eat five small meals per day. Do not skip meals, especially breakfast; it is the most important meal of the day, (Break-Fast) â€“ need I say more! If you think you donâ€™t have the time or energy to put anything together, think again! The effort you expend doing so is critical to your success. Your metabolism is always analyzing subtle cues that tell it when to burn and when to conserve. If you skipÂ a meal your body does what it is programmed to do â€“ it stops burning and it starts storing. (When you skip, you add to the hip!) The five meal ideal includes breakfast, a mid-morning snack, lunch mid-afternoon snack and dinner. On occasion, you may choose to enjoy a healthy and delicious dessert like those we feature at Success Weightloss Systems. This five meal ideal will keep your metabolism and your brain burning brightly. In addition, it will also ward off those challenging blood sugar drops that spur powerful cravings for questionable food choices. Right-size your portions: How much should you eat at each meal? Begin by keeping in mind that each food has its own definition of a serving size. The serving size noted on the Nutrition Facts Label rarely equates to what we typically consume. Truth be told, I think it is often misstated so we are fooled into thinking that it is lower than it is, IE: The Nutrition Facts Label on a typical muffin package defines a serving as Â½ muffin, come onâ€¦ who eats half a muffin? In general, most of us eat at least one muffin, hence; our serving actually counts as two , so the calories double, the fats double, the sugars double, your waist doublesâ€¦ this might explain why the expression â€œMuffin Topâ€ has become so prevalent. Try measuring your food for the day: It is a great reality check that will provide you with an accurate perspective on your actual serving sizes. For packaged foods such as cereal, use the Nutrition Facts Label, for other foods use the guide below to help you gauge portion sizes without measuring.
One serving of :
Low-fat cheeseÂ Â Â Â Â Â Â Â Â Â Â Â = Â Â Â Â Â your thumb
Milk or yogurt Â Â Â Â Â Â Â Â Â Â Â Â Â = Â Â Â Â Â tuna can
Bread, cereal , rice or pasta Â Â = Â Â Â Â Â tuna can
Whole or chopped vegetables = Â Â Â Â Â slightly larger than a tuna can (larger portions are even better)
Leafy vegetables Â Â Â Â Â Â Â Â Â Â = Â Â Â Â Â just over your fist (larger portions are even better)
Whole or chopped fruit Â Â Â Â Â Â = Â Â Â Â a tennis ball
Lean meat, poultry or fish Â Â Â Â = Â Â Â Â a deck of playing cards
Dry beans, nuts Â Â Â Â Â Â Â Â Â Â Â = Â Â Â Â one egg
As you continue to eat the right-size portions your appetite will rebalance itself and your endocrine system will have the opportunity to get-in-sync, so your system can properly allocate the hormones and enzymes that leads you to a successful long-term approach and we will work with you to design a program that is tailor-made for you. Our medically supervised program takes your health history, medications, lifestyle, physicality and blood work into consideration when we design your customized weight loss program.
2. Drink: Three liters of water a day: Your body needs water like your car needs gas; neither will run without their essential nectar. Drinking water helps with weight loss and it has been confirmed by Michael Boschmann MD. He and his colleagues launched a study at Berlinâ€™s Franz-Volhard Clinical Research Center, they tracked energy expenditures utilizing a test group divided equally among men and women. After drinking approximately 17 ounces of water, each subject group experienced higher metabolic rates; the rates at which calories are burned. The metabolic rate increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached their maximum at about 30 to 40 minutes. The study also showed that the metabolic processes differed in men and women. In men, the increase in metabolism came from burning fat. In women, the increase in metabolism came from the breakdown of carbohydrates. That would probably explain why we see men losing weight faster and easier on our highly effective weight loss programs at Success Weightloss Systems. The researchers estimate that over the course of a year, a person who increases their water consumption to even 1.5 liters a day; would actually burn and extra 17,400 calories which would result in weight loss of approximately five pounds. The study noted that up to 40% of the increase in calorie burning is caused by the bodies attempt to heat the ingested water; so we recommend that you drink it cold! These findings are reported in the December issue of The Journal of Clinical Endocrinology and Metabolism. This is only one of the several ways that water is crucial for weight loss. Success Weightloss Systems uses all of these tools and more so we can educate individuals on the mechanics of weight loss and optimize the efficiency of their metabolic systems.
3-Sleep- Get 7 to 8 hours of sleep nightly: Your mama was right; get a good-nightâ€™s sleep! This is by far the most important tool on the list and the easiest to implement! Lack of sleep results in stress, lack of motivation, it ages us faster, it increases wrinkles, it makes us grumpy, and it dulls the mind; of course, all of this hinders weight loss. When you do not get enough sleep your body will produce more ghrelin and less leptin. Leptin and ghrelin work in a series of â€œchecks and balancesâ€ to help your system control feelings of hunger and fullness. Dr. Michael Breus PhD is a faculty member of the Atlanta School of Sleep Medicine, and a Director of The Sleep Disorders Centers of Southeastern Lung Care in Atalanta. He states the ghrelin, which is produced in the gastrointestinal tract; actually stimulates appetite. Leptin, which is produced in fat cells, actually sends a signal to your brain; so it knows when you are full. â€œIn a nutshell, when you donâ€™t get enough sleep, it lowers your leptin levels, which leads you to feeling less satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which actually stimulates your appetite, so you want more food.â€ The two combine to provide the perfect platform for overeating, which in turn leads to weight gain. Success Weightloss Systems utilizes natural homeopathic supplements to help you relax and facilitate your bodyâ€™s return to a pattern of restful sleep.
4- Be merry, itâ€™s a lot more fun than being stressed: In this day and age it is almost impossible to avoid stress, so we have to learn how to deal with it; one of the best techniques is deep breathing exercises. These will help with weight loss, core developments, relaxation, and a sense of well-being. It is ironic, but most of us are not breathing properly. You would think we had it figured out, but somehow we missed. Most of us breathe air by expanding our chest. (Especially men when they are trying to suck it in for the ladies.) See link>>>>Youtube Link As you can see, we tend to draw air into our chest. Go to the mirror and take a look, see the bottom of your rib cage? The bottom is roughly the point where your lungs end; unfortunately, most of us inflate just the upper portion. In most cases that means we are not filling up our lungs with the precious air our cells need, nor are we expelling all the CO2. Try breathing from the abdomen, think of your lungs as a bellows and put your abdomen to work. Need a little help; Success Weightloss Systems incorporates proper breathing techniques and teaches all of our clientele how to incorporate the process into their everyday life. Another great stress reducer is exercise. We think that low-intensity cardio is a great thing to add to any diet plan, even for those who are very advanced or only need to lose a little bit of weight. This type of weight loss exercise relies primarily on fat for getting rid of â€œtrouble spotsâ€ that tend to hang around longer than that relative that was just going to stay for a few short days. Itâ€™s interesting to note that a lot of the folks who are in the gym training really hard are doing so as they attempt to shred their body of that last bit of fat. In many cases they may find that the best way to budge their bulge would be to incorporate some long duration, low intensity walk or cardio. Success Weightloss Systems recommends exercise for many of our clients at the conclusion of their rapid weightloss program. When we develop your customized post maintenance program, we take exercise and many other factors into consideration; we want you to have a viable long term approach that will allow you to keep off your weight loss. Our strategy is simple step one: deliver rapid weight loss results, it allows you to enjoy the fruits of your labor and helps to keep you motivated. Step two: you keep the weight off with a customized post maintenance program.
5- Support- one of the most important components you can build into a successful weight loss program: Sadly, it is often the most overlooked. Losing weight is about changing behaviors: in most cases, they are unhealthy behaviors. Worse yet, they are behaviors that have been nurtured, supported and engrained over a life time! They include: what you eat, how you eat, how active you are, how you deal with stress, how you deal with depression, and a whole lot more. When you are trying to change those behaviors it can be challenging, especially when you factor in the saboteurs. It could be the boss who brings you donuts for every meeting, the mate who says they like you with a little extra cushion, the friend who is in the same predicament, or your skinny mini who eats and drinks everything in sight and never gains a pound. They all say they love you how you are, and they probably do! However, that doesnâ€™t change the fact that their attempt to appeal to your heart, is actually damaging it. What I want you to do-know, need you to do-is develop a support system of people who know your goals, know your obstacles, know your weaknesses, know your strengths, and support your weightloss goals! Finding that steadfast source of support is critical! If you have found that locating the perfect partner is harder to find an honest politician we invite you to call us at Success Weightloss Systems. We offer one of the most effective programs in existence, adoption! Our â€œadoption processâ€ means that you will become part of our family, adopted by the entire staff! You will have a dedicated coach to serve you as a cheerleader, your sounding board, your comfort system, and your measure of accountability. You will find that they will become that best friend you always confide in. each week you will meet with your coach/new best friend, to go over your food logs, grump about the boss, address any challenges, and celebrate your wins, and fine tune your weight loss program. Your coach wil also be available to you 24-7 via text and by phone during normal working hours. We understand that questions and struggles happen after 5pm.