It’s Not Impossible
by Willie Victor
Losing weight is one of the most popular New Year’s resolutions, and often people turn to drastic diets and juice cleanses. These may result in quick weight loss but rarely is the result permanent. Weight loss can often be accomplished by making some simple dietary and lifestyle changes.
Eat More Protein
Muscles metabolize sugar and burn body fat, and protein is critical to building muscle. Eat at least 30 grams of protein with each meal, which is equivalent to five ounces of beef, lamb, pork or venison; six ounces of poultry; or seven ounces of fish. (All will lose at least an ounce when cooked, so bear this in mind when purchasing them.) Everyone has a different metabolic rate. You know you’re getting enough protein if you are not hungry two or three hours after eating a meal.
Chew Your Food
You can eat more protein, but it won’t do you any good if your body doesn’t digest it. The more protein is digested, the more it will release amino acids, the body’s building blocks. Digestion starts in the mouth. Fifteen to twenty chews not only break down food, but help us to put our attention on that food, which then signals the body that’s it’s time to eat. The body responds by releasings its digestive juices.
Regulate Your Blood Sugar
Every time blood sugar rises, insulin must respond. Insulin stops fat from burning. Every time blood sugar drops, cortisol must respond. Cortisol increases the production of sugar in the body which then increases the production of insulin. If one’s blood sugar rises and falls throughout the day, it’s very difficult to lose weight. To prevent this, make a habit of eating every four hours, either protein or a complex carbohydrate such as vegetables. I recommend seven servings of vegetables and two of fruit per day. Think of simple carbohydrates like breads, rice, pasta or potatoes as condiments – treat them sparingly. The body doesn’t know the difference between a cup of sugar and a russet potato – both are simple sugars. Eat no more than half a cup three times a week. Simple sugar cravings diminish when we eat more protein.
Get Eight Hours of Sleep
Of all the things that cause the body to resist losing weight, sleep deprivation is at the top of the list. When sleep is compromised, the body produces excess cortisol. Sleep deprivation also increases stress and stress is number two on the list of things that cause weight loss resistance.
Exercise Three Times a Week for 45 Minutes
Wall-climbing, bike riding, tai kwon do, pilates, power walking – exercise comes in hundreds of variations. I’ll bet there’s a physical activity you’ll fall in love with. I challenge you to experiment this year and to find it — and a friend to do it with you. Exercise not only burns fat, it boosts the metabolism of sugar and increases serotonin, a neurotransmitter known as the “happiness hormone”. When you add exercise to your life, be sure to increase your intake of protein, or else your muscle tissue will break down. Protein eaten 30 minutes after exercise will build muscle. Eating a complex carbohydrate before exercising will help sustain your energy throughout.
Losing weight doesn’t have to require counting calories and spending hours in the gym. A few simple habits will have remarkable impact. Divide your plate into quarters, and fill one with protein and three-quarters with a variety of vegetables. Use starchy carbohydrates only as a condiment. Increase your protein and eat a protein every four hours. Chew your food. Get eight hours of sleep. Exercise three times a week. Make a point to relax and decompress.
The result is weight loss that stays off!
