Weight Control Therapy - weight loss tips and ideas


		Tips & Ideas In the beginning stages of correcting your eating it may be easier to concentrate on eating whole foods and in time adjusting your portions. Give your self the time you need to heal your body. The first 3 days are a period of "withdrawal" for many. Your body will be going through detox and it may not be comfortable for you. You may experience headaches, stomach discomfort, and anxiety along with other symptoms. Remember, this too shall pass. When your body is cleansed you will feel so good. You will wonder how you ever consumed the "toxic" foods in the first place. All meals should be balanced with protein, fruit and whole starchy carbohydrates. Lunch and dinner will add vegetables to the protein, fruit and whole starchy carbohydrates. This balanced eating will fuel your body, eliminate cravings, stabilize moods. Water is essential and should never be skipped. At least 8 glasses of water are necessary every single day. Water will hydrate you, quench your thirst, improve your skin and fill your belly. Often we think we are hungry and we are really thirsty. One way to keep the metabolism revved up is to eat frequently through out the day. Meals can be divided and eaten spaced apart. An example would be a half of a sandwich with vegetables and the other half eaten a few hours later. One could also eat the protein, vegetables and whole, starchy carbohydrates together and the fruit a few hours later. Sugar and white flour are highly addictive foods for many of us. They have a tendency to cause cravings, fatigue, bloating and mood swings. Avoid these foods 90% of the time. Meals should fit on your plate not over your plate. A serving of protein is the size of a deck of cards or the palm of your hand. Vegetables are a wonderful food that will fill you up, eat as many as you need. Remember that corn, peas, sweet potatoes, white potatoes, winter squash, wild rice and other starchy vegetables will fall into the starchy carbohydrate category and must be portion controlled. One half cup would be a serving. Avoid processed foods 90% of the time. Processed foods are not "real" foods and will upset your balance causing the craving, mood-swings, hunger and fatigue to return. If you do fall off your new life-style of eating simply return to your whole, healthy foods on the very next meal. This is not a diet but rather clean eating as a life-style. A brief detour will not interfere with your long-term goal of being at your proper weight and in good health. Relaxation, meditation and self-hypnosis are an excellent daily practice. Rather than eating out of emotion turn to relaxation, meditation and self-hypnosis (hypnosis link) to center and balance your mind and body. These are excellent, natural tools that you can turn to anytime you are feeling anxious and/or out of sorts, especially after eating processed foods, sugar and white flour. Make every food you eat count. Your goal is to heal your body so that it will operate at an optimal level for you. The foods you choose will play a significant role in your over all health. The idea is to create balance with your foods. Keep your environment well stocked with the whole, unprocessed foods. The cleaner your surroundings the easier the adjustment and future success. Always have your foods readily available. Always think "balanced" eating with whole foods. If you fail to plan, plan to fail! The most successful Weight Control Therapy participant is the one who is disciplined and very serious about this style of eating. If you sort-of live this style of eating you will sort-of be successful in your weight loss endeavors! This is not a diet this is a way of eating. Your attitude and way of thinking can lead you to your ideal weight. The hypnosis tapes (hypnosis link) are excellent tools to guide you on your journey. Whole, starchy carbohydrates are: 100% whole grain breads, rolls, tortilla shells and pasta, with 3grams of sugar or less. Wild rice and brown rice are excellent sources of whole starchy carbohydrates as are Sweet potatoes, white potatoes and winter squash. Oatmeal, oat bran and any cereal that contains whole grains and 3 grams or less of sugar are perfect whole carbohydrates. If the starch is real and not processed it is okay to include in your food plan. When choosing a whole grain bread choose two servings. When choosing wild or brown rice choose ½ cup which equals one serving. A Cereal serving is one cup. Potatoes should be medium. The words whole and 100% on the label are key to being on track with real foods. Become a label reader. Learn which foods are real and which are processed. The ingredients should simply state the food. If you notice words you cannot pronounce it is probably not real. Remember you are looking to eat 90% on target leaving room for 10% error. Be very conscious of your fat intake. One tablespoon of fat a day should be your goal. Olive oil, butter and canola oil are excellent choices of fat. Make your own natural shakes with fruit, yogurt, sweetener and ice. This makes an excellent snack food. Alcohol should be avoided as it tamers with the moods, cravings, fatigue and bloating. When you do choose alcohol choose a glass of dry wine and omit one fruit that day. Ice creams with no sugar added and sugar free sorbets make a wonderful snack food a few times a week. One scoop placed in a half of a melon makes a nice healthy treat. Toting your lunch to work makes eating balanced, natural foods much easier and less expensive. Those who bring their foods with them have a greater weight loss and fewer temptations. Taking dinner "left-overs" makes preparing lunch much easier. Exercise is not an option but a must. If you start with even 5 minutes of exercise daily you will begin to burn calories and manipulate your metabolism. Our bodies were intended to move on a daily basis. Remember, the more you do, the more you can do and if you don’t use it you lose it! Allow yourself a one-hour free pass of eating whatever you want each month if you need it. Just remember when you eat these foods you will fall back to the old discomforts of: cravings, mood-swings, anxiety, fatigue and other symptoms. It will be key to return to your "clean" eating by the next meal. You will often find that the feelings that follow your one-hour free pass is so uncomfortable that it is not worth the indulgence. Choose foods your really enjoy to make this new life-style a pleasant experience for you.


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