Key Components To Weight Loss & How To Stay On Target

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These are some general must do’s on weight loss to implement in your daily life. If you find you are following these steps to a healthier diet and getting no results one of the following is occurring: you are eating too much, you are eating too much sugar, you are not exercising, you are not getting enough sleep, and/or you have Candida overgrowth where the gut becomes leaky and you do not absorb your nutrients and subsequently crave sugar or salt.

Taking Really Good Notes

  • Studies have shown patients who log their food intake regularly are able to keep more weight off than those who do not.
  • How to accomplish this? Record everything for at least one week. Then continue to record every three weeks for a week. This helps with the dietary checks & balances.

  • Recording can be done in a small take along notebook,  an excel spread sheet, on a phone or in a portable application on your phone or tablet.

  • Quick Tip: record whether or not you are hungry when you eat. Also grade the day on a scale 1 is an unhealthy eating day, 5 is a super healthy eating day.

Measure What You Eat

  • Read your labels figure out what a serving size is and measure it in a measuring cup. After measuring, throw it into a cereal bowl and get a visual image of what the serving size looks for that particular food you find you are eating on a regular basis.
  • Consider these foods you should avoid

Increase Good Sources of Protein

  • Eat your protein throughout the day; it is better for your muscles, bones, allowing your gut to feel full.
  • Add protein to your daily snacks

Increase Your Greens & Vegetable intake

  • Avoid eggplant, peppers, and tomatoes if have an arthritic condition such as rheumatoid arthritis
  • Dairy in any form should be reduced and eliminated if possible

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