The dangers of obesity are a greater health risk today than smoking. How to smartly normalize your weight without dieting is a matter of making right choices and it’s all about energy maintenance and energy balance. Start by correct guidance on food choices and then guidance on energy management.
It’s basic arithmetic – too much energy consumed means you gain weight while equal energy consumed to energy expended means your weight stays the same. To lose weight you have to consume less energy than you use, let the body tap into its energy reserves to make up the difference. Yes, it’s as simple as that, although not as easily sustained.
Most people burn up 2,300 +/- calories per day in today’s more sedentary work force. Jobs with physical labor can burn up an extra 50% more calories. Most people with a weight problem are not doing heavy labor, so they suffer from energy mismanagement; too much energy in and not enough energy out.
The first thing people need to do to lose weight is to STOP STORING FAT. Since the hormone Insulin is a principal fat storing hormone, you can almost stop all fat storage by keeping your insulin levels low. How to do this? Eliminate foods that stimulate Insulin secretion; and these are refined carbohydrates (sugars and starches like bread, rice, potatoes, pasta) and limit fruits to two per day.
Worried about not having enough to eat and going hungry? Replacement is the secret! Replace foods noted in the previous paragraph (all high glycemic indexed foods) to low Glycemic Index foods and I am referring to vegetables. Keep your plate full by replacing starches with vegetables. Yes, eat more vegetables, like you haven’t heard that before.
Second thing to do is increase your energy expenditures and this is accomplished by exercising for 20-30 minutes every day of the week. So now you have stopped adding fat storage and have increased energy output. You should be able to maintain your weight and lose a little very slowly and gradually.
Third, if you want to get your weight down to normal in a matter of months instead of years, you will also need to reduce your overall energy consumption. Bear in mind that you still need to stay healthy by eating all the right foods, the body still needs some 8 ounces of protein per day and 50 grams of fats from vegetable sources like olive oil, sesame oil or virgin coconut oil; the body also needs fiber so three cups of vegetables per day will fill up the stomach and keep the GI tract in good health.
Lastly, with an increased metabolic activity the body needs two additional things: closer to 3 liters of water or fluids per day to process out the by-products of metabolism and the supplementation of a full spectrum of multi-vitamins and minerals with antioxidants to replenish the metabolic processes.
To summarize:
- Eat enough protein and vegetable fats to stay healthy.
- Cut back or cut out entirely simple carbs, the empty calories.
- Eat more than enough vegetables and a small amount of fruits.
- Take excellent food supplements and upwards to 3 liters water
- Exercise daily at least 20 to 30 minutes.
No drugs, no fasting, not dieting per say, no hormone injections, no cheating and nothing else that is risky. Thousands have done it with tremendous success. Isn’t it time you rejoined the healthy people?
Yours in Health,
docMIKE
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