Weight Loss Tips
Table of Contents
- 1. The Sleep Technique – Look to increase sleep.
- 2. The FoodRx Technique – Food is the most powerful drug for optimal health.
- 3. The Regular Meal Pattern Technique
- 4. The Hydration Technique
- 5. 5 Main Point Technique
- 6. Tangibles
- 7. Your Body is Your Friend
- 8. Ideas for Eating
- Mid-Day Meal:
- Mid-Afternoon Meal: (before 4PM)
- Dinner (7PM):
- 9. Goal is to lose 1/2 pound to 1 pound a week.
- 10. Karvonen Formula:
- Determine Intensity as a Percentage of your Heart Rate Reserve
- 11. How Does Your Body Get Fit?
- 12. Reduce Salt
- 13. Portion Control
- 14. Mind-Set, Must Vs Should:
1. The Sleep Technique – Look to increase sleep.
Commit to increase nightly sleep to at least 7½-8 hours. This is the easiest lifestyle change to make, but has huge effects to weight loss,
This is the easiest lifestyle change to make, but has huge effects to weight loss, and overall health. Sleep regulates your body – hormones, metabolism, and lowers overall inflammation, and repairs your body on a cellular level. Don’t be fooled by artificial lighting – the body was made to sleep when it gets dark. If your body doesn’t have the proper time to repair itself, it just breaks down over time. Sleeping regulates hormonal activity, including ghrelin – the hormone which regulates appetite. This also minimizes late night food cravings (which are the worst health and weight-wise). Look to maximize sleep to be in bed by 10 or 10:30PM. No TV or internet after then.
2. The FoodRx Technique – Food is the most powerful drug for optimal health.
Make a paradigm shift, and see food as medicine to ingest for maintaining good health.
Focus on having as much fruit and vegetables as possible. Eat real foods. Look to de-emphasize processed or take-out food. Eat slower, and stop eating when you are no longer hungry. How to substitute fruit and veggies over high and empty calorie junk foods? Look to crowd-out the bad foods with good ones. Look to crowd out nutrient-deficient food with healthy ones. If you are putting nutrients into your body in the form of real foods that you like such as specific fruits and vegetables, then you body won’t crave or find the need to binge on chips, cookies, or other junk. The stomach is only the size of one’s fist. When you overeat, the additional calories are stored as fat in your fat cells. Find healthy foods that you enjoy, and emphasize these.
3. The Regular Meal Pattern Technique
Consistent Eating Schedule and Menu
Look to eat at the same times on a daily basis You don’t need a lot of food for optimal health, and overeating is detrimental to the body. Look to eat small portions more often. Look to eat 400 calories every 3 hours, say 8AM, 11AM, 2PM, 5PM, and 8PM. Eat 5X/day, 400 calories each, with only a deck of card’s work of meat of beans at a time. This is counterintuitive – make sure not to skip meals, so you don’t become too hungry and binge. Make meals simple to prepare and eat.
4. The Hydration Technique
Drink half your bodyweight in pounds as ounces of water. Kidneys need plenty of water to do their job of removing toxins. In addition, the more hydrated your body is, the less reason your body has to retain water. Your percent water should be 60 percent or above.
5. 5 Main Point Technique
- Sleep 7 ½ to 8 hours a night. Look to have lights-out by 10:30PM.
- See food as medicine, or a drug. What are you putting into your body?
- Hydrate – have 16 oz. of water with a squeeze of lemon juice first thing in the morning. Have a glass of water with lemon or lime in between and after meals.
- Up your fruit intake in the morning, especially berries, like blueberries, strawberries, raspberries and/or blackberries.
- Stop mindless eating. Eat only when you’re hungry. Stop eating when you’re full.
Breakfast idea – a cluster of grapes, ½ an avocado, nuts, with 1/2 cup dry oatmeal cooked.
Look for ways to increase veggies, such as a veggie omelet, experiment with sauteeing new vegetables.
Look to break the status-quo of meals always containing a starch along with your protein. Instead of chicken and rice or potatoes for dinner, have chicken or fish simply with vegetables like okra, spinach, broccoli or mushrooms.
Consciously increase your vegetable intake. Try to always have at least one cooked vegetable every evening and one raw salad every afternoon and/or evening.
7. Your Body is Your Friend
Your body is your friend, not the enemy. Your body’s mission is to keep you healthy and stay alive. Your body functions on its own (the heart has its own pacemaker pumping blood to bring oxygen to every cell, respiration takes place involuntarily, etc.), but if you don’t consciously put demands on our body, it will default into lazy mode and atrophy.
Muscular endurance is an important part of fitness. We need to be constantly building and demanding of our muscles for them to grow, because muscle tissue is very “high maintenance” and is most easily is used by the body as convertible energy. Muscle tissue needs to be maintained – fat and muscle loss is the default of not maintaining. Part of maintenance happens by having a good night’s sleep, when tissue repair and growth occurs. Consistent physical muscular demands such as 30 mins. of daily brisk walking not only helps with helps muscular endurance, builds muscular strength, and the added cardio-respiratory of brisk walking etc., but also puts demands on the heart, which done consistently will strengthen the heart muscle, which will enable the heart to do its job more efficiently. Therefore, exercise with cardio helps maintain whole body fitness.
If you cannot touch the floor in a standing position, it is because your hip flexors, hamstrings and tendons, and leg and back muscles are tight from sitting. Look how many older people walk bent over. This is due to stiffness and a lack of flexibility in their muscles from sitting most of the day and not demanding of their body. They walk as if they are still sitting. If a person has stiff muscles, it corresponds to them also having a stiff vascular system, which is far worse. Walking 30 mins./day not only burns some calories, but more importantly activates your leg muscles, which are the largest group of muscles in the body, and need the maintenance of being stretched, as well as gets the blood pumping, which provides flexibility to the vascular system.
8. Ideas for Eating
To minimize snacking, focus on eating more nutrient-dense foods more often.
Look to eat around 8AM, and then again at noon. Try a cooked sweet potato and two hard-boiled eggs, or unsweetened oatmeal with fresh fruit or berries in it.
Salmon with chickpeas; chicken with sweet potato; black bean soup. If traveling, try tuna packets in water.
Or a whole grain sandwich with a tsp of zatar, salad and a slice of cheese.
Mid-Afternoon Meal: (before 4PM)
Sweet potato, or other veggie you like, a small amount of brown rice, and some kind of protein.
A serving, an ounce of raw almonds or cashews and some blueberries or an apple.
Fish and broccoli; spinach and protein;
Try to be in bed by 10PM
Walk briskly for 30 mins. (or treadmill) 5x/week (ideally in the AM).
9. Goal is to lose 1/2 pound to 1 pound a week.
We also want to see your BMI and body fat percentage going down and your water percentage increasing.
For someone looking to lose weight, a reasonable weight loss pace is between ½ and 1 lb. per week. Engaging a consistent nutritious diet plan, drinking a gallon of water daily, sleeping 7+ hours, and incorporating even a moderate level of fitness will easily accomplish this.
What happens when one engages in some level of fitness training? Aside from an overall feeling of better fitness, you get a stronger heart, your cells function better, your ability to use oxygen improves, and many other positive effects.
When beginning a fitness program, it is important to know your current Resting Heart Rate, which is a quick indicator of your fitness level. The average adult has a resting pulse rate of 70-75 beats per minute. The more fit one is, the lower their heart rate. Fit people who get lots of aerobic exercise have resting pulse rates in the 50s and 60s because their heart is stronger, and pumps more efficiently.
The Karvonen Formula is a mathematical formula that helps determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
10. Karvonen Formula:
Maximum Heart Rate
The Karvonen formula is based on a measurement called the Heart Rate Reserve. First, you need to get your age predicted maximum heart rate. All you have to remember is to subtract your age from 220.
Therefore, if you are 67 years old, here is the calculation:
220 – 67 = 153 beats per minute Heart Rate Max.
Now, how do you figure out your heart rate reserve?
First, let’s get your resting heart rate as we spoke about before by taking your radial pulse for one minute.
Heart Rate Reserve (HRR) = Max Heart Rate minus the resting heart rate.
So, if your resting heart rate is 70, the formula is:
Heart Rate Reserve = 153 – 70 , so the HRR in this case will be 83 beats per minute.
Determine Intensity as a Percentage of your Heart Rate Reserve
When you want to pick an intensity to exercise at, use a percentage of your Heart Rate Reserve.
For example, to exercise at 60% intensity will mean that you take your heart rate reserve of 83 and multiply by .60 which equals 49.8.
Then add the intensity to your resting heart rate.
In this case, that will be 70 beats per minute resting heart rate + 49.8 beats per minute intensity of heart rate reserve, which equals 120 Target Heart Rate.
Now you know, your target heart rate for training at 60 % intensity is 120 beats per minute.
11. How Does Your Body Get Fit?
The way your body gets fit, is via the Overload Principle. Specific Adaptation to Imposed Demand. Your body will adapt to your demands. If you swim, you’ll be a better swimmer, walker, runner, you’ll get better bio-mechanically. If all you’re doing is sitting, you will get better at sitting, but, you won’t burn fat.
Cardio-vascular fitness is lost after about 48 hours, which is why it’s important to train at least every other day. A 5 min. warm-up and 5 min. cool down are very important. Starting or stopping suddenly, your muscles are no longer helping the blood flow to/from the heart.
A good goal would be a 5 min warm-up, 20 mins., then 5 min. cool down.
12. Reduce Salt
A great way to lose water weight is by lowering your salt intake. Measure your belly with a measuring tape weekly to track your progress. 1” of waist equates to 5 lbs. of weight lost. Heart disease is the #1 killer in the U.S., of men and women and these are the risk factors:
Over age 45 for men and over age 55 for women
Waist of over 40”
BMI of over 30
Cholesterol of over 200
The body doesn’t require much food to function optimally, and a high quantity of even healthy food is damaging. The liver can only process a maximum of about 400 calories at a time. Any additional calories are set aside, and stored as fat. Instead, focus on eating smaller portions but more often, say every 3 hours.
Your body adapts to everything you do – exercising or not exercising, hydrating or not hydrating yourself, sleeping enough or not sleeping enough, etc. If you fast for hours thinking it is ultimately good for weight loss, think again, as the body will instinctively hang onto the fat, as it will go into a self-preservation mode.
13. Portion Control
Focus on eating no more than a deck of card’s worth of dense foods, such as meat or beans, and no more than 400-500 calories at any one time, and no more a cup’s worth of other items other than vegetables. Look to eat approximately this many calories:
Breakfast – 500
Mid-morning snack – 200
Lunch – 400
Afternoon Snack – 200
Dinner – 500
That’s a maximum of 1800 calories a day. If it’s nutritious food, you won’t feel hungry.
14. Mind-Set, Must Vs Should:
If we keep doing what we have always done, we will keep getting the same results. In order to get different results, we must change our actions.
Think to yourself before potentially bingeing – “I’d rather look and feel good in my new dress for my birthday, than having this temporary pleasure of eating this now”.
Get real objectivity – take a picture of yourself as you are now, and have these images handy to look at when you are considering eating fattening foods, for example, chocolate.
A definition of insanity is doing the same thing over and over and expecting a different result. Realize that a trade-off (eating smaller portions, skipping junk foods, exercise where there was none, drinking and sleeping more, etc. are required in order to change your outcome to a better result. Thanksgiving is only once a year. Maintain your regimen to have a consistent return.
How does one make a lasting change? By focusing on one good habit at a time (for instance first committing to drinking half your bodyweight in ounces of water daily, then adding 7½ hours of sleep, then commit to proper daily food consumption, then adding a fitness component, such as walking).