I wanna lose weight...But How?

You can do this!

How many times have you used the phrases, “I wish I could get rid of my belly fat”, or “I need to lose 5 pounds, 10 pounds or 20 pounds? We have all heard them at one time or another. You can do this! Lifestyle changes are required for most of us. The modern diet is lacking in proper nutrition, and extremely high in carbohydrates. The following weight loss tips will help you with your weight loss goals. Let’s get started!

• All items that are White which include white flour or enriched white flour products such as breads, pasta’s, pastries, cakes, pies, cookies, crackers, flour tortillas and pizza!
• Potatoes – baked, mashed, fried and French Fries. Most French Fries are loaded with salt and sugar and start out as mashed potatoes then formed into French fries. How do you think they get them so crispy brown? The sugar!
• Sugars – Look for the following sugars when reading the Labels – Sugar, brown sugar, cane sugar, beet sugar, corn syrup, corn syrup solids, high fructose corn syrup, brown rice syrup, maltodextrin, molasses, raw sugar, turbinado sugar & sucrose are all added sugars. Sometimes food manufacturers use a number of sweeteners in a product – each in a small amount – so the ingredients are ‘sprinkled” throughout the ingredient list, but taken together they can sometimes add up significantly.
• Box Meals – Macaroni & Cheese, Tuna & Hamburger Helper including breakfast cereal and let’s not forget those frozen meals (TV Dinners & more) They are all loaded with high carbohydrates that our bodies turn to sugar.
• Corn Products such as whole corn, corn meal, corn tortillas, high fructose corn syrup, should be eliminated from our pantries. (Corn is used to fatten livestock!)
• Fruit Juices – Stay away from fruit juices as they are loaded with added sugar. Read the label even if it says “No Sugar Added”. Many fruit juices are high in sugar.
• Kool aid, Gatorade, PowerAde, Soda pop, diet soda pop & more, are empty in nutritional value and loaded with sugar & salt. Artificial sweeteners in diet soda are something we all should avoid. Beware of artificial sugars such as Splenda! http://www.truthaboutsplenda.com
• Canned fruits are loaded with sugar! Purchase the light syrup & thoroughly drain the syrup off them!
• Stay away from all Fast Foods! Too many hidden dangers! If you must eat fast food just eat the meat, vegetables and leave the bread and tortillas (NO French fries)


So what can YOU have?

• Fresh Sweet Potatoes however, if you purchase the canned sweet potatoes be sure to rinse them off. All canned items are preserved with Salt! Salt makes us retain water.
• Whole Wheat Breads, Whole wheat flour, Whole wheat pasta, (in moderation), Brown rice. (read the label carefully - make sure there is NO High Fructose Corn Syrup),
• Proteins –Items with Isolated Soy Protein include Soy Protein Shakes, Boca Burgers (read the labels – I can not stress this enough) other forms of protein are eggs, cottage cheese, yogurt, Tofu, beans/legumes, mozzarella cheese, (Avoid Cheddar Cheese it is high in calories) Chicken, Turkey, Fish and very lean red meat.
• Vegetables – Fresh is best then frozen! ( 5 servings daily)
• Fruits – Fresh is best then frozen (about 2 cups for men & women daily) Tip: Purchase your frozen fruit from an Institutional Aisle you’ll get more for the dollar!
• Use fresh spices whenever possible or grow your own herb garden.
• Sugars – Best sugars are Fructose sugar (Natural sugar from fruits) & Trelahose sugar (plant sugar). Sugar should only be used as a spice - not a food item-you might add a tiny bit to sweeten something.
• Salt – Use Cardia or Sea Salt if you must salt
• READ the labels!
• Find yourself a good Thermojentic Green Tea for weight loss. Green tea has many health benefits.
• Drinking plenty of water is an important part of maintaining a healthy weight and a nutritious diet. Water plays an essential role in helping your body process nutrients, maintain circulation and keep the proper balance of fluids.
• To estimate how many cups of fluids your body needs daily just divide your body weight in pounds by 2. This will give you your daily fluids requirement in ounces. Dividing the ounces by 8 gives you the number of cups you have to drink. For example, a woman weighing 128 lbs would require: 128/2= 64 ounces, 64 ounces/8 = 8 cups of fluids.
• Shop the outer perimeter of the supermarket where the healthier items are first; The unhealthy foods are located in the center aisles(by the time you have picked up your produce, low-fat dairy, whole grains and lean proteins your cart is starting to get full and you’ll be less likely to purchase the “bad” items)
• Keep a Daily Journal/Log – Measure, weigh and track your water, protein, calorie intake and do not forget to keep track of your exercise. You should exercise at least 30 minutes daily.
• Not only will you lose weight you will also increase your metabolism, muscle and get rid of your fat without the use of diet pills.

To Your Health!
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Written & Submitted by: Debra Cufaude