Does your weight loss plan include these 10 Essential Steps?
Be prepared to be less effective and waste your own time, if
your weight loss programme does not contain these quick lose fat
tricks.
1. Must have a Change in Lifestyle
Every effective weight loss programme will help clients change
their lifestyle. This is absolutely critical to the long term
success of the programme. Unfortunately, it is now fashionable
to pop slimming pills or go for cellulite treatments to lose
weight.
The results from such programmes will never be permanent because
the person’s lifestyle would effortlessly put back all the
weight. The very moment that these artificial programmes are
halted, weight will come rushing back.
When a person changes his/ her lifestyle, the unhealthy food and
weight gaining activities will be eliminated from their daily
lives. Hence, an effective weight loss system MUST have an
in-built mechanism that helps clients refine their lifestyle.
2. Must include a Water Drinking plan BEFORE Meals
Drinking at least a glass of water half an hour before meals is
critical to weigh loss and maintenance of a healthy body. The
water replenishes the fluids that will be used to make
bicarbonate solution on the mucus membrane of our stomach
lining. This protects the stomach from being burnt by its own
acid fluid.
Similarly, a well hydrated body reduces the urge to drink
unhealthy drinks which introduce more toxins to your body.
Furthermore, the body does not need to excessively retain water,
thus making the body fatter than necessary.
Lastly, a majority of people are chronically dehydrated though
they seem to be leading normal lives. It is a common sight to
see my clients reduce the amount they eat after they begin the
water routine. Many people have lost the ability to
differentiate between food hunger and water hunger. A systematic
water plan will help them regain this lost touch.
3. Must include a systematic plan for reduction of sweetened and
diuretic beverages.
Sweetened drinks are beverages like soda, cola, diet cola, tea,
coffee and beer. The three major groups of substances that would
impede and slow down your weight loss are caffeine, sugar and
sugar substitutes.
Caffeine – This is a diuretic substance that drains your body of
water. It is roughly estimated that you lose 33% more fluid from
your body then the amount you drank. If you drink one cup of
coffee, you would lose all the fluid from the coffee plus an
extra 1/3 a cup. This makes you body desperate to retain
whatever water it can. In the long run, your body’s instinctive
reaction is to retain water, hence giving out the round
water-filled appearance. Diuretic drinks are coffee, tea, most
colas, most sodas and beer (though it technically has no
caffeine, it is a diuretic).
Sugar – Besides the numerous health damaging effects of sugar on
your body, it also adds useless calories to your diet. When
sugar enters the body it is broken down into glucose and the
calorie that is created is termed “empty calorie”. It has
absolutely no vitamins or minerals, hence it does not do any
good to your body besides adding calories.
Sugar substitutes – Sugar substitutes like Aspartame (sold as
nutrasweet) and Splenda cause you to overeat sugars (including
carbohydrates) because receptors in the tongue have been
trained, through the years, to expect “sugar” when it tastes
“sugar”. Products like nutrasweet always tout that you get the
taste of 8 (figurative number) spoonfuls of sugar but only half
the spoonful of calories. In theory this sounds great, however,
our receptors in the tongue will stop glucose production in the
body and expect to be able to take it from the incoming food. So
now it is expecting 8 times worth of sugar calories! But the
sugar only provides 1/16th of that. The body now hungers for
more food since it has shut down glucose production. All “diet”
drinks that claim to be sugar free and sweets that are sugar
free contain either nutrasweet or splenda, you can confirm it on
the labels.
4. A Muscle growth programme
You need a proper muscle growth plan if you ever want to stop
spiralling back to your heavy weight. Programmes that are based
on pills and nutrition tend to neglect or gloss over the muscle
building plan. This is very dangerous because your muscle acts
as a buffer for excess calories and helps maintain your weight
and figure. Furthermore, there is no such thing as eating to
build muscles as popularly believed. Muscles can only be built
in the good old fashioned way – make it do work.
5. A programme that focuses on the growth of the aerobic Type 1
muscle fibres.
On the other extreme there are programmes that are excessively
focused on going to the gym. That would mean they ask you to go
twice or three times a week to the gym for weights. This is a
waste of your time and probably they are building up Type II
(a/b) muscles instead of Type 1 muscles fibres. This difference
is important because Type II muscles are big and showy, but they
require a lot of maintenance and have poor fat burning
abilities. Type 1 muscle fibres hardly bulge but contain the
highest amount of mitochondria, an essential enzyme in fat
burning.
6. You must want to lose weight.
Most people assume that being involved in an activity means that
they actually want to do it. Many people busy themselves finding
the greatest miracle weight loss cure or trying out every fad
but never really achieving anything. Subconsciously, they do not
want to lose weight, but the appearance of busy effort allows
them to gain affection or acceptance by loved ones, peers and
their own inner selves!
7. A Nutrition plan that reflects personal individuality.
When we buy clothes, especially expensive ones, we always insist
on having it tailored to our size. Sometimes, the sleeve may be
too long but the chest perfect fit. That is why stores have many
different labels to suit different body size and shapes.
Similarly, the food we eat should also be tailored to our body,
not just in terms of size (calories) but also in terms of
design. Nutrition programmes need to first assess and categorise
our body type or blood type or metabolic type (not limited to
these categories), before any recommendations can be made.
8. The plan should never come with food restriction.
Yes the unbelievable! Most of my clients are shocked when I
advise this to them. It is an accepted fact that all diets mean
that you have to give up on your favourite foods. This is
totally untrue and will in fact destroy the sustainability of
the programme. We are creatures of greed; we always want what we
cannot have. That is hardwired into us. Hence, the command not
to eat a particular food will conversely create a greater demand
for it. The correct technique should be learning to manage the
urge, rather than suppressing it.
9. It must have a component that includes aerobic walking or
jogging.
Ultimately, our body thrives to walk, jog and run, that is our
basic function as human beings. For many overweight people, this
function has been dormant and numbed for too long. Aerobic
walking or jogging is essential to any weight loss programme
because it gradually helps your body to adjust to the change in
weight load as you slim down. Swimming or carrying weights in an
aerobic fashion is not a substitute because the whole body is
not engaged in the activity.
10. The programme MUST be sustainable relative to your daily
workload and commitments.
You cannot and should not embark on a quad weekly (4 times a
week) get slim course if you already have to juggle two jobs and
a family. Firstly, it is absolutely impossible for you to
sustain the hectic schedule in the long run. Secondly, it would
create a phobia within you, framing your mindset that weight
loss is a strenuous and painful event. A healthy lifestyle is a
fun activity that should preferably involve your family and
loved ones, the last thing you would ever want to do is to sign
up for a programme that is too daunting to complete.
Some Useful Resources
The Benefits of Water (One of the best resources around) –
http://www.watercure.com
A Fantastic Muscle Building Programme –
http://www.precisiontraining.com
A Bloody Type Diet System – http://www.dadamo.com
A Metabolic Type Diet System – http://www.turnuptheheat.com
A Health & Weight Loss System that contains all 10 of these core
points plus more – http://phenogy.com
* All links are provided as is. We do not gain from commissions
nor will we be held legally responsible. It is just us sharing
with you some great gems.
= = = = = = = = = = = = = = = = = = = = = The author, Winston
Ng, is an avid peak performance coach and CEO of Phenogy Health
Advisors Pte Ltd, based in Singapore. His Health Consultancy
programmes are renowned worldwide for their efficiency,
simplicity and independent unbiased advice. The Phenogy Health
Concierge™ is unparalleled internationally in providing cutting
edge Natural Health Alternatives to the busy individual who
needs viable options to invasive surgery, dangerous synthetic
pills and overpriced ineffective therapies!
They want you to experience their service before spending a
single dime! Receive FREE Health Coaching and find out more
about their E-Manuals and Consultancy Services!
http://phenogy.com.
Winston Ng and his Coaches are contactable at
[email protected]
Original Article archived at
http://www.phenogy.com/articles/10essentials.htm = = = = = = = =
= = = = = = = = = = = = =
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