Natalie: If you are watching this video chances are you are in the two-thirds of the American population that is overweight. So, with all these fat diets out there and everybody as you know wanting to lose weight, there is diet pills and there is new diets and there is old diets and there is this and there is that well with a lot of confusing information out there so today I am going to talk about some simple tips on how to lose weight the healthy way.
Number 1: eat as much organic food as possible. You are going to avoid all of the chemicals, all of the food additives, artificial ingredients that mess up their endocrine system and mess up your metabolism and if you like more information about why organics are important I do have an organic video, so feel free to watch that. So that's number 1.
Number 2: eat breakfast. I am not just talking about eat any old breakfast. It needed to be a well-balanced meal. So you need to have healthy fats, good amount of protein, limit the refined sugars and have good carbs like fruits and vegetables. So one example would be do a breakfast smoothie, you can throw in some frozen fruit, protein powder and some flaxseed oils. So that's all three categories. Now those donuts wont work, anything that's high sugar wont work because its spikes your blood sugar so you feel pretty energetic for a few hours but then you dip really low and so you feel lethargic and you are not as efficient at work as you need to be.
Number 3: eat high fibre foods. These are going to keep you full longer and they are going to fill you up faster, some examples would be Jerusalem artichokes, broccoli, pears, blueberries, beans and lentils, sprouted grain breads and refined grains. Again these foods are going to keep you full longer, so you have less cravings and you eat less throughout the day.
Number 4: drink water. You want to drink half your body weighted ounces and this is going to help increase your metabolism, help your body detoxify and it's going to help improve your digestive function. So, some tips on how to drink water throughout the day is right when you wake up, drink 8 ounces of water, its actually just a cup so its not that much and I find that this gives me a burst of energy and then drink 8 ounces of water right before you eat, room temperature or warm and that will help your digestive system get working.
Number 5: pay attention to what portion sizes you are eating. It's amazing to me on packaged foods and bottled foods and drinks and beverages you know there is almost I am a nutrition in fact able to say how many servings are for that item and a lot of times its two or more servings so pay attention because its really easy to drink that bottle of whatever you are drinking and you are getting weigh more calories in the label says. And then a lot of people don't know the standard servings sizes for food. A serving of meat is three to four ounces, which is the size of a deck of cards, tablespoon of oil which is about the size of a ping-pong ball, 1 ounce of nuts is about this also the size of a ping-pong ball, 1 cup of raw vegetables is a serving and then half a cup of carbohydrates is a serving so its real easy to agree for not paying attention to how much we are eating.
Number 6: we need to eat between five and six meals a day. The problem is when we get on a role of eating one or two meals because we are going like crazy and our schedules are packed and we don't have time to eat, we are actually doing a big injustice to our bodies because our bodies obviously need food to function. So when we are starving and we finally sit down to eat or we finally get something on the run, we spike up our glucose so we get a rush of energy and then it plummets and then we just develop the cycle over craving foods and then because we are so hungry we go get the wrong foods. So, if we plan accordingly and we eat breakfast, snack, lunch, snack and then dinner it's actually going to help normalize your metabolism and its going to keep us from having spikes of sugar and spikes of glucose and then craving stuff all the time.
Number 7: don't eat after 8pm and you can kind of pick your own you know hour that you are not going to eat but the point is, don't eat late. First of all, we don't need all ton of calories more bodies we're trying to wind down for rest. They are going to stored and they are not going to be used which is going to contribute to weight gain. But also eating late puts a lot of stress on our digestive systems and then also it interrupts our sleep patterns too, so we will be wake up feeling like we didn't really even sleep.
Number 8: limit your sweets to one to two times a week. Now I know this can be really difficult because sugar let's face that, it's an addictive you know thing to eat. So when you are not eating it and you are used to eating you body craves it. But this is one of the best things you can do for your health. Now one way to do this to limit the amount of sugar that you eat throughout the week is when you do want to treat yourself go out don't buy it and keep it at your house because its going to call your name in the middle of the night you're going to you know want to go find that ice cream or that cookie. So go out to get something sweet and then if you do buy something sweet for the house get the small containers. So, if you are going to buy ice cream, buy the pie and so the gallons because in it's you know a couple of servings and that's it, you are not tempted throughout the whole week to eat the whole gallon of ice cream by yourself.
Number 9: avoid soft drinks. I have said this time and time again but not only the soft drinks have 8 ton of sugar, 16 teaspoons of sugar in one can of coke but also it has high fructose corn syrup, which is going to reduce your body's ability to fulfill because it impacts two hormones that do help you feel full, leptin and insulin. Now even the diet drinks, okay, those are known now as well because they have artificial ingredients and chemicals that are endocrine disruptors, they get in your body and they basically wreak havoc on your metabolism. So even though the nutrition pack label may say zero calories and you think it's a freebee, it's really not.
Number 10: keep unhealthy and junk foods as far away as possible. Don't keep them in your house, don't keep them in your pantry, don't keep them in your car, you know and don't tempt yourself by driving by the fast food places every single day if there is an alternate route you can take or whatever else you are tempted with. You know if you just crave those Shipley donuts in the morning don't try to buy it everyday, take an alternate route because you know temptations can eventually get to if you are not strong old enough and then we can get in the habit of if we make one mistake then really go of the whole day short and mice will eat the you know all the food we can find and mice will eat 10 Shipley donuts instead of one, so don't make that mistake. If you do mess up, get right back on track get right back on the wagon keep eating healthy but its much easier if we have just avoid it in the first place.
Number 11: keep emergency foods with you whether it's in your purse, in your car, these are foods that you want have on hand when you are hungry so you don't make bad decisions. So in my car you will always find turkey jerky and buffalo jerky and of course these foods are going to be organic, they are not going to have nitrates or nitrites in them. Also keep fresh and dried fruits and one of my favorite brands of dried fruits, it's called just and then list the name on the fruit. So if you want to get dried strawberries or be called just strawberries and its just what the name says its just dried strawberries nothing added and it's a convenient way to get nutrients and they are convenient and also keep nuts and seeds, good healthy snack, good oils little bit of protein, I always keep water in my car and then also I keep some kind of healthy grain or healthy carb like flaxseed crackers or some type of you know quick energy organic items. So keep those things on in, and they'll be less tempted to make bad decisions. Now all these tips on how to lose and maintain weight the healthy way basically they boil down to taking personal responsibility for your health.
I think in our society it's real easy to blend genetics or however raised or you know what someone taught us and use that as an excuse for our behavior or the choices that we make in life but it really does boiled onto we have the authority to make a difference in our own lives. We can choose better, we can eat better, we can live better, we can change jobs if we want to, we can move, you know I mean the possibilities are endless and if we don't want to take personal responsibility for our own lives, basically our lives are going to passes by.
So I made this video today to hopefully insight some motivation and to cause you to realize that you can make a difference in your health. I think a lot of people choose the wrong poverty for their life whether it's convenience or you know they want to have this high status job even though it takes away all the time that you would have with your family or being able to eat healthy. So we just, we kind of need to take in account of what's really important in life because we can have it all but if we don't have our health we really have nothing. Thank you to my subscribers, thank you to all of the people that leave comments and view videos and I will see you next time, bye.
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