7 Principles of Weight Loss

The bulk of our food should be plant-based. Vegetables, cooked & raw, fruits, beans, nuts & seeds are all wonderfully nutritious foods which are nutrient- dense yet generally low in calories. They give us more bang for our buck.

Flesh foods, which are chicken, fish, red meat, milk, eggs, cheese & dairy foods, should be consumed minimally. It is recommended that these foods should account for no more than 4-5 meals per week, out of a possible 21. When eaten, they should be small serves (4 ounces), ambushed by liberal servings of cooked or raw vegetables  (4-6 in number).

It is best to avoid dairy food altogether for the initial few weeks. Plain yoghurt if you must would be the best of a bad bunch.

Caffeine ( see article The Effects of Caffeine) & alcohol are best totally avoided for a few weeks as your metabolism gets back to normal. The same with refined carbohydrates such as sugar, white flour products & sweets (see document Nutritious Meal Suggestions).

2) Eat when hungry. This is obvious but misunderstood. Hunger is NOT an empty or rumbling stomach. It is a sensation in the mouth. True hunger is where we salivate. We could lick our lips we are that ready for food. DO NOT SNACK! The only time we should snack is if we are truly hungry.

3) Drink when thirsty & NOT with meals. Wait 45 minutes or drink 10 minutes before eating. Contrary to popular belief, we should not drink continually. In fact, the USA Track & Field has revised the earlier recommendation to drink continually by stating that that advice is now WRONG! This is because over hydration causes the blood to become too dilute. Sodium levels in the blood drop & this can cause life- threatening consequences. Many scientists have been very vocal in warning people of this hyponatremia( low blood sodium), including Dr David Martin at Georgia State University, Dr Heinz Valtin at Dartmouth Medical College & Dr Tim Noakes at the University of Cape Town, South Africa.

4) Get more sleep & rest than you normally would. This is critical, even more important than exercising at this stage. Remember: TIRED PEOPLE RARELY LOSE WEIGHT!  It has been discovered that sleep “deprived children (i.e. tired) are far more likely to be overweight than their energetic friends & it is not the extra weight that causes the initial fatigue, although this does have an effect on energy over time.

Over the years I have seen hundreds of tired, overweight patients lose considerable weight quickly, to their delighted surprise, when they rested more, exercised less & followed the no-stimulant, high-nutrient nutrition program. Most people are tired these days, particularly those carrying extra weight, so more rest means more energy & more energy means more weight loss. As energy increases, the next principle follows.

Slow down! Limit your commitments! Do a little less & do not feel guilty about this. When you are lighter, fitter & more energetic, you will be a pleasure to be around & life will be enjoyable. Then you will be able to add other commitments. It will all be worthwhile.

5) Exercise! Start with walking if you are sedentary. Aim for 4-5 walks of 20 minutes minimum & we build on that. Speed & distance increases as fitness improves & weight comes off. When ready, we then discuss other activities which burn fat, gain muscle & therefore improves shape, contour & appearance.

REMEMBER– When fatigued, do not exercise.

6) Guard your MIND! Be aware of negative thoughts, moods & attitudes. They creep in to all our minds at times but we must not entertain them. Acknowledge their entry & then evict them. Being aware of them is the first & most important step. Understand yourself. Weight loss (& life) becomes easier when we truly start knowing ourselves. Remember, our attitudes are the only thing we have full & total control over!

Recommended reading: Personality PluS by Florence Littauer.

* Highly recommended.

7) Follow the 11th Commandment of Health For Life:

Thou Shalt Not Bash Thyself Up!

As a person, you are no better with or without extra weight. No better with or without extra money. No better with or without extra anything! You are a worthy human AS YOU ARE! Accept this without qualification. When you are lighter, you will be healthier, more energetic & less prone to illness but you will be the same person of value that you are now. No more worthy or less worthy than you were before. By understanding this & accepting it, you will lose weight more easily & life will be more peaceful. Things will flow better & your weight loss will be permanent. The torment of YO-YO emotions & weight gain & loss will be but a memory.


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