I’m often asked to pick my favorite “to do’s” when it comes to slimming the waistline. So here they are:
1. Cut Calories
Cutting calories is the key to maintaining a trim midsection. The only way to see a solid set of abs is in the absence of body fat. To achieve this goal a person must reduce calories. However, what I find is people go whole hog and drop caloric intake too much and too fast. When reducing calories make sure it is not too drastic. This slows your metabolism and allows you to store more stubborn fat. When you reduce calories and increase energy output the body will be forced to burn fat all over, not just in one area. I’m not saying to starve, simply drop the junk food and reduce calories by 10 to 15percent. That may mean cutting out the donuts.
2. Eat at Least Five to Six Small Meals Per Day
Small meals eaten frequently help to keep your metabolism high, allowing you to burn fat, even while you sleep. This approach is in vogue with many fitness authorities. The main reason is stoking the furnace within your body. The more you practice eating small meals more often, the more you will find body fat leaving your body. For more information on this check out “Burn the Fat Feed the Muscle” mentioned at the end of this manual.
3. Reduce Carbohydrate Intake at Night
Since the majority of carbs consumed are complex (slow release), tapering them off toward the end of the day will minimize the possibility of carb-to-fat turnover. This is a proven fact eat, carbs at night and you will gain body fat. Think about it, if you eat late are you ever hungry in the morning? No! Blood sugar levels are still above average. So what happens? You do not eat a good breakfast …and poof you eat like a hog at lunch so you’re not hungry again until late at night….and the cycle continues over and over.
4. Eat a Healthy Serving of Fiber with Meals
Fiber helps with the digestion of protein, carbs and fat. It is the key to burning the sugar from carbs making muscles leaner. Adding fiber to your diet is one of the best things you can do. Also, anything containing fiber is usually going to be low in calories (i.e. vegetables). Get as much of this stuff as you possibly can. Fiber is necessary for a balanced nutritional plan.
5. Drink Plenty of Water
Water contains no calories and can be used as an appetite suppressant. Water also aids in the metabolism of stored fat. It helps to keep sodium levels down and regulates vitamins and minerals. Consume at least half your body weight in ounces. This is an issue we have always be told “drink 8 Glasses of water per day” I have been told this since I can remember. However, how many of you reading this even come close to this amount let alone drink the proper amount and the correct kind. Water intake is the first step towards reducing body fat and getting your digestive system working for you instead of against you.
The many signs and symptoms of dehydration are often missed by the medical profession and thought of as a disease condition. We could just be simply dehydration and instead of advising us on water intake they give up pharmaceuticals medicine which makes the signs die down and go away however they manifest into bigger and bigger problems.
Fluid management is a key way to enjoy life and dramatically reduce stress and disease.
Water is the catalyst in all metabolic functions through out our bodies. Your central nervous system is so sensitive that even a 1% loss of water can effect nerve function and cause psychological disorders.
In his outstanding book “You Body’s Many Cries for Water Dehydration, Dr. Batmanghelidj states the number one problem with all our common day health problems is a lack of water or hydration. So if you are not drinking the proper amount water per day you subject your body to many deliberating diseases. To get more information go to: http://www.watercure.com
Some of these are:
Rheumatoid arthritis pain
Low back pain
High blood Presume
High blood cholesterol
Excess body weight
Asthma and allergies
All of us have experience one of the above at one time or another. So the simplest way to feeling better and get your “insides” working for you is to drink ½ of your body weight in ounces per day.
If you are trying to get the fat off your mid section water will detoxify your fat cells and allow the toxins to flow out of your body allowing the fat to be used as fuel. Proper water intake is essential to detoxification and the removal of fat stores such as cellulite.
Drink purified water only – NEVER TAP WATER
Either buy bottled water such as trinity, Evian, or Volvic you can also if you can not afford these waters all the time purchase a Brita water system.
Again ½ your body weight in ounces of water each day. If you are working out as you should increase this by 1/3.
Fluids are not all the same so do not fall into the trap that a can of diet soda counts for anything. Cut out all soda products, coffee and alcohol if you really want to get in the best shape of your life.
Salt is a substance that has been criticized for years. It plays a vital role in the absorption of all foods. It aids in clearing up asthma and cystic fibrosis. Prevents muscle cramps and is a strong anti-histamine aid.
To get the most out of your water intake.
Upon awakening drink 16 ounces. Make sure is room temperature. If it is not your body will keep it in the stomach until it heats up. This in turn locks down your pyloric valve between your stomach and your small intestine and delays the effect.
Always drink a glass about ½ hour before each meal and 1 glass 1 hour after each meal. The water aids in the digestion of foods. When food is digested it relies on water to aid in the transport. Add about ½ tsp. of sea salt to every 10 glasses of water in you diet. To make this all work even better make sure you take in an ample supply of vegetables balanced with protein to regulate acidity levels.
6. Moderate Sodium Intake
High sodium means high water retention. This really happens when you are dehydrated. If you are dehydrated and your sodium intake is high, it can actually cause you to gain weight in addition to many other ailments such as high blood pressure. High sodium intake can also elevate cholesterol levels. I recommend staying away from table salt altogether and using natural salt like sea salt. Also avoid adding additional sodium to foods. When possible, eat plain. Keep sodium low to prevent excess water retention and weight gain.
7. Lower Saturated Fat Intake
This is the one rule everyone seems to know, but can’t seem to abide by. It’s also the rule nobody wants to hear. I don’t think I need to go into this one much. Good fat such as essential fatty acids along with olive oil are great for fat loss. Other fats just make you fat. So stay away from massive amount of saturated fat. Essential fatty acids are great for the brain and tissues. They help reduce sugar cravings and alcohol consumption.
8. Limit Late Night Bingeing
Late night junk food eating is one of the best ways to gain weight. This is due to the body being non-active. Calories aren’t being burned they’re being stored. So the calories go to your liver and get sent to the muscle tissue. Oh, they are full of nutrients at the moment and they get rushed back to the liver for further processing. But, the liver is getting tired and says MAKE FAT…and that is what happens. This also leads to syndrome X or insulin resistance.
9. Prepare Your Own Food
Eating “low-fat” food from fast food restaurants may not be good for the following reasons: (1) Most make false claims or tell half the truth on calorie information.
(2) The consumer doesn’t really know how the meal was prepared (fried, baked, grilled, etc.) or more ingredients were added (fat, sugar, genetically produced fillers, etc.) that could possibly produce more fat around the abs. For example, some foods may not be made with fat, but they may contain fat-producing oils, which can contribute to fat buildup. And breaded fish or meat is not acceptable.
10. Don’t Binge
This is probably the most commonly made mistake by people wanting to trim their midsection. They go on a diet, get good results and then feel the need to treat themselves because of their progress. Treating yourself is okay, but don’t overdo it.
11. Never Skip Meals
People often think, “If I skip this meal then I’ll reduce my calories and be ahead of the game.” WRONG!
Skipping meals slows your metabolism and contributes to fat storage. The exact opposite of your goal!
12. Exercise Daily
This is a no brainer! Just find something you like and do it everyday! It may be as simple as walking around your neighborhood. Get up and move.
13. Eat Organic
Food quality has diminished in the last 50 years. This is why organic foods and farming is exploding. There are many examples of what good organic foods can do for you such as deceasing pesticide, herbicides and artificial chemicals. All of these do not get into your body and cause havoc on you bodies systems. All good food comes from good soil. Here is goes good soil makes good plants good plants make good animals and good plants and animals make good humans. Study after study has confirmed the importance and different of organic vs. conventional. I have seen studies that say 85% better in quality. Another example is the calcium in the soil of a conventional farm could be as low as 30% less then and organic farm. So go out to the store and find some organic meat and produce and do you body good
14. Avoid Deep Fried Foods
As I have stated thoughout this book good fats are good for you and aid your health, bad fats are bad and deep-frying is bad!
15. Get Enough Sleep
Being sleep deprived will only circumvent your progress. Sleep
Get 8 hours! We have all heard that many times over. Just look at your sleep pattern and you can see easily see why you may be tired all the time, run down or sick. If you want abs to show give a little bit of time to organizing your sleep.
When we are sleep deprived the amount of effort to do all the exercise and nutrition will be a constant battle. We as a society are sick, fat and many are becoming dietetics partially because we do not sleep enough to let our bodies repair themselves properly.
Here is a stat:
In 1910 the average adult slept 9-10 hours per night
Today we are lucky to get 7 hours per night
Just 8 short years ago we slept on average 800 more hours per year…
We must understand that sleeping controls eating. Not enough sleep leads to getting fat, storing fat, always being hungry, and many other disease-related illnesses such as diabetes.
Part of the problem exits because of watching TV, working late at night under bright lights, or using the internet late under the same conditions. Your brain thinks it is daytime and your cortisol level (hormone which wakes you up in the morning) stays high and disrupts your sleeping pattern by mobilizing blood sugar. Insulin (fat storage hormone) get called out to put sugar in the muscles and the excess guess where…fat!
We are getting more and more addicted to high carbohydrate diets and these diets lead us down a path of no return. The result is less sleep because we are ampted up by the light sugar and stimulation late at night.
The shorter we make our night by depriving sleep the less Melatonin (sleeping hormone) we produce. The less Melatonin we have the more estrogen, testosterone, cortisone and more insulin we produce.
To understand this a little better just think of the first 4 hours of sleep as a Melatonin bath which allowing growth hormone to secrete and repair the body from the inside out on a cellular level. If you miss this vital bath your are going to be in debt and with all debt you have to pay back sooner or later.
The last 4 hours or so is when we dream or psychic regeneration. Cortisol begins to secrete at the tale end of this part of sleep and eventually wake you up. But again staying up late under bright lights disrupts this delicate balance. Makes you run down craving carbohydrates to get back into the game and producing insulin and making you fatter.
Our sleeping pattern controls our eating schedule, so do the following to help insure your body’s ability to get sound and rest full sleep.
Do not skip breakfast! If you eat a small breakfast followed by a medium lunch then top that off with a large dinner you are going to have what I call the APPLE syndrome. You will look like an apple. This is a sure sign of becoming insulin resistant. The main reason you do not want to eat in the morning is stated about in this section. You are playing with your hormones and additional blood sugar is still in your body when you wake up and guess what “ I’m not hungry in the morning” now you know why and if you are ever going to see those abs you have to change you thinking. Do you body a favor and start eating in the morning and not just carbohydrates. I prefer a good dose of protein to start my day!
Try to sleep at least 9 hours per night when starting this program. Go to bed at dusk our bodies are wired to follow the sun.
Make sure you bedroom is dark and I mean dark. No alarm clock in your face, drapes left open so outside light can enter the room. The darker the room the less your body will sense light and start to secrete cortisol. Believe it or not your body will sense the light even with your eyes closed. Have you ever woke up when some one turns on a light!
Go to Bed an hour earlier then you normally do to start out.
Turn off the TV by 9 PM and read if you can not fall asleep.
There are several ways to enjoy eating healthy. You don’t have to diet, but you do have to use diet modification. This process involves eating what you normally eat, but making simple and healthy changes to it. You have to enjoy life.
Tip: If you ever decide to eat any type of food that’s high in fat or carbs, try to eat it early in the day (around 11:00 am is ideal). Your goal is to minimize your body’s ability to turn excess calories into fat and most people are active (i.e. moving around) early in the day.