|Eat too much over the holidays?|
Step 1 is easy, just don't worry about it. Seriously, worry leads to stress and stress leads to higher levels of Cortisol in the blood stream and that leads to more food being stored to fat. In short, worry leads to weight gain. Higher levels of Cortisol sustained in the blood stream is specifically linked to increased abdominal fat, which is associated with a greater amount of health problems than fat deposited in other areas of the body. Some of the health problems associated with increased stomach fat are heart attacks, strokes, the development of metabolic syndrome, higher levels of “bad” cholesterol (LDL) and lower levels of “good” cholesterol (HDL), which can lead to other health problems.
|Sources of sugar|
|Sources of proteins|
These 3 steps are the basics of a fast weight drop and when I say fast I mean 3 or more pounds per week depending on the variables. Not worrying and giving yourself some time to make these adjustments and let them take effect and then see some results is an excercise in patience. Cutting out the sugars and being mindful of all of the sources of hidden sugar is an excercise in self control. The last step is the icing on the cake. Eating a good amount of all natural, lean protein from a variety of sources is an excercise in creativity. I bake chicken breasts, fry bacon and chop alot of vegetables on Sunday and then the rest of the week I get creative by combining chicken & vegetables with eggs or whatever to come up with my own favorites. I am in love with bacon & vegetable fritatas. I make a really good chicken & vegetable stirfry. Adding in broth is a simple soup. Chicken taco salads are another favorite. I have been known to make pot roasts or pork roasts on Sundays as well and then shredd the meat for various meals throughout the week. You just have to dive into your creative side and start looking for ways to get more lean proteins & healthy fats and less sugar.
Tracking calories, drinking plenty of water, taking a multi-vitamin and switching up your workout routines are all pretty basic advice as well and worth doing if your so inclined. But I am convinced that without these 3 basic diet changes you will struggle with losing weight. You may drop 1 lb this week and 2 lbs next week but I can tell you from personal expierience that working out to the point of exhaustion every day and being half committed to my healthy eating resulted in slow, frustrating weight lose that would make a person give up. I nearly did. When I adopted these 3 basic strategies I dropped an average of 5 to 6 lbs per week for 8 weeks. I lost a total of about 50lbs in that time and previously I had dropped about 10 lbs in 5 months working out like a crazed lunatic. I have now gained some of that weight back after keeping it off for almost a year. I dont mean alot. Roughly 8 lbs or so. I plan to have that off by January. That gives me about 4 weeks which would normally be way to slow but considering the Christmas season is upon us I think its reasonable. It will most likely take a week or so for my body to adjust and then I expect to lose 2 or 3 lbs per week if not more depending on how dilligently I resist the holiday treats.
See you at the butchers shop,