Don’t Skip Meals!

Skipping meals cause your body to go into a fat-storing starvation mode, making it harder to burn calories.  Eat three meals a day.

Don’t drink any beverage other than water for one week.

Go vegetarian for a week. Go vegan for a week. Or just eat less meat.
You’ll save money too!

Halfway through your meal, taking a break from eating.  Give yourself time to evaluate how full you are.

If you want a snack, pick something healthy that’s high in fiber.

Stay away from processed foods.

Leptin, the hormone that tells your body that you feel full, goes down when you’re sleep deprived.  Get a good night’s rest.

Have a regular exercise routine somewhere in your schedule.
A great online resource:  http://www.mayoclinic.com/health/weight-loss/MY00432
Another great site:  http://www.webmd.com/diet/default.htm
Great healthy recipes:  http://www.eatingwell.com/recipes_menus
And one last link:
http://www.perriconemd.com/category/the+doctor/diets.do?sortby=ourPicks

Weight Loss Tips

Losing weight can be a real challenge.  By taking baby steps and making a sequence of small changes, you can gradually train your mind and body and any changes won’t be such a shock to your system.  In no time, you’ll lose the weight and gain the healthful body and lifestyle that you desire!

Rather than overwhelming yourself with too many goals, we suggest that you start immediately and for the next month follow the few tips below.  With every upcoming issue we will give a few more weight loss suggestions to add to the existing ones.

GOAL #1: CHANGING YOUR HABITS AND LIFESTYLE. ( more tips in our next issue)
Diets are temporary quick fixes that often do not work. Changing your everyday eating habits will help maintain your weight or meet your weight loss goals.

1/ Avoid using the word “diet” or telling people you are on a “diet.”  A better suggestion is to say that you are improving your health and fitness status while working on a healthy lifestyle or any other positive statement without the word “diet”.
2/ Before and after photos will help you stay focused.  It sucks to see yourself in a body that you are not pleased with, but this will help motivate you to change and it’s the best way to see your progress.  The “after” photos are way more fun to capture and share. Make sure to post pictures of the new healthy you!
3/ Reading labels is more important than we think. Although it seems like a waste of time, you have to do it – there’s no way around this.  If you don’t know what you’re putting in your mouth, you’re eating blindly.  Don’t assume that what you are buying is ok because it says it’s healthy. Check the ingredient list and serving sizes, calorie and sugar count.

GOAL #2: CHANGING THE WAY YOU EAT AND DRINK ( more tips in our next issue)
Bad nutrition is one of the major factors for putting on weight.  Years of bad eating and abuse cause massive depletions in Enzymes, Vitamins and Minerals that support a healthy metabolism.  Once your body is depleted from the needed metabolic resources, its ability for burning fat and metabolizing carbohydrates simply shuts down because it is unable to get the job done.  Then, every time you put something in your mouth, you gain weight. Without the right nutrition, you might lose some weight by reducing your calories and exercising, but you’ll certainly gain it all back when you return to your normal lifestyle.

1/ Eliminate soda and carbonated beverages. Soda is one of the worst, if not the worst, drink when it comes to reducing calories. What you can do for your body is to  replace the soda you are drinking with water. Water is essential to a healthy nutrition program. It helps you feel full and has zero calories, no matter how much you drink!  The fact is that when you are hydrated the way you should be, your body can burn fat much better.
2/ Watch the size of each meal. You may or may not pay attention to your meal portions and realize that they are way too enormous for you. For each dish find out what the per pound calorie count is and readjust accordingly.
3/ Your fork is not a shovel. Avoid eating fast and shoving in a meal in record time.  The problem is that the brain doesn’t know that the stomach is full until many minutes after it actually is.  Eat slow and once you’ve consumed half of your plate try to pause for at least 15 minutes, then if you are still hungry continue to eat.  It is advised not to feel stuffed.

GOAL #3: YOUR FITNESS PROGRAM

1/ A regular schedule is key. Once you’ve found a workout that you enjoy, do your best to stick with it. Exercise no less than three times a week for 40 – 95 minutes each time.  It is as important to have a regular work-out schedule that you stick to as it is to have a schedule for your everyday life.
2/ African-based dance classes with live drumming. (http://www.djoniba.com/schedule.html). African, Brazilian, Haitian, Afro-carribean, and belly dance are now known as the new holistic fitness alternative.  Taking these dance classes puts you totally in balance physically, mentally and spiritually. As a balance to the physical part of the workout, the ancient live drum rhythms merge with the rhythm of your spirit, making you move and work out with a freedom that you’ve never experienced before. “The hypnotic power of the live drum rhythms excite, prod, lull, captivate, pull, envelop, and inspire you to continue on and get fit without realizing it. People no longer have to “survive” working out; class is so fun and addictive that they hate to miss it. Students vibrate not just on the physical but also the spiritual level. Classes are available at Djoniba Dance Centre; http://www.djoniba.com/schedule.html ).