Is the healthy way…
If you want to reach your weight goal naturally, or any other way for that matter, it will require a commitment on your part.
You will need a good, solid program of exercise as well as a healthy diet. This is not a temporary fix though.
It’s a lifetime lifestyle change.
Once you’ve made a habit out of it, you will see just how easy it becomes for you.
It takes 14 to 21 days to form a new habit.
So hang it there…you can do this!
In order to lose weight you need to know what caused it to begin with. They say ignorance is bliss.
Well, not in this case.
Here ignorance = pounds you don’t want, where you don’t want them. If you don’t know what caused the problem, how are you going to correct it?
Do you think the reason for your weight gain is simply
- eating too much
- having a big appetite
- not getting enough exercise
- depression, etc…?
Does this surprise you?
Let’s talk about the real cause for your weight gain.
What does your diet usually consist of?
Does it include things like bread, pasta, white rice, deserts or anything that is white and/or has sugar in it?
Refined food. This is the reason for your weight gain. If you want to lose weight naturally, the healthy way…stop eating these foods.
It’s one of the very best things you can do to lose weight.
Refined food intake leads to unnatural concentration of carbohydrates which deceive the palate and cause over-consumption. This is the sole immediate cause of obesity. Obesity is not the result of a large appetite nor a dislike of exercise.
(Hoffer & Walker, page 24)
Here is one of the secrets to weight loss:
Stay away from refined foods. They are your enemy.
But what exactly are refined foods?
Refined foods used to be good wholesome foods. That is until modern dietary processing got
Now, they are just what remains after all the good parts are stripped away.
Here’s a sample of what happens:
- Milling grains removes the bran and the germ
- Flour is made white through a bleaching process
- Artificial preservatives and colors are added back in to make the food look better and make it last longer.
Why in the world would anyone do this to food? Reasons for refining foods are to give a finer texture and improve shelf life. Reasons like this make it sound like a pretty good idea to refine foods, right?
Well, not so fast.
The bad part of refining foods is…it strips needed dietary fiber, iron, and many of the vitamins. Vital nutrients that you need!
Since refining foods takes away nutrients that you need, it can also cause malnutrition. Yes!
NEWS ALERT! You can be overweight AND malnourished at the same time.
Want to lose weight quickly?
Then let’s talk more about carbs. Which carbs are good and which ones are bad? And if you’re saying “what?! There are bad carbs?!”….umm, then come on along with me. Let’s have a talk about this. This can change your life.
Refined carbohydrates are easier for the body to break down and process. This in turn causes a sharp increase in blood sugar. A quick rise in blood sugar can make you feel full of energy.
But when it comes back down, you feel drained. This wreaks havoc on your metabolism and makes it difficult to lose weight.
All carbohydrates are not bad. Complex carbohydrates (whole foods before modern processing) are used by the body more slowly and efficiently because of their fiber. Fiber also gives a feeling of fullness for longer, therefore, you don’t get hungry quite so fast.
Remember earlier when I said that the process of refining strips away vital nutrients? In complex carbs, the fiber and nutrients aren’t stripped away. The fiber is what prevents the body from processing the food too quickly. Therefore, there is no sharp rise in blood sugar or the resultant crash.
To sum up carbohydrates:
Refined, processed carbohydrates = BAD
Complex carbohydrates = GOOD
Milling, stripping, and adding loads of unnatural junk = BAD
Natural whole foods = GOOD
Now that you know why you need to avoid refined foods, I know that you’re anxious to get started with your weight loss!
A good rule of thumb to remember is, if it is white, it’s probably not a good choice for your diet.
- Tortillas (corn)
- Flour tortillas
- Breakfast cereals (pre-sweetened)
- Corn flakes
- White breads
- White rice
Some of these are available in whole grain which is a better choice. Investigate the ingredients on the label to determine if they are truly whole grain.
Some of the ones above that can be found in whole grain are: pitas, pasta, tortillas, cornbread, noodles, and crackers.
What do you look for on the food label to be sure it isn’t a refined food/grain?
- Make sure the first ingredient is one of the following:
- brown rice
- graham flour
- whole-grain corn
- whole rye
- whole wheat, or
- wild rice
- brown rice
- Do not go by the color of the food. Just because it is brown does not necessarily mean it
is whole-grain. (Remember what I said earlier about adding in artificial colors?)
- Beware of the following terms. They are usually not whole-grain foods.
- seven grain,
- 100% wheat
- Clues that there is added sugar in the food are terms like:
- high-fructose corn syrup
- Clues that there are added oils in the food are terms like partially hydrogenated vegetable oils.
- Look at the fiber content on the Nutrition Facts Label. The higher the percentage of the daily value (DV), the better.
This is a good indicator of how much whole-grain is in this food.
You’re all set now. You now have the knowledge to do this weight loss thing. And I KNOW you can do this!
So go ahead and get started NOW by deciding to avoid refined foods.
You are going to notice your weight going down. You are going to feel so much better.
It may not be easy at first if you’ve been used to eating a lot of refined foods. It’s part of a lifestyle change. It is so worth committing to. Once you’ve been off of these artificially induced foods for a short time you will begin to see a lot of changes that will only improve the longer you stay off refined and processed foods.
You need complex carbohydrates every day.
Try to include unrefined grains and carbs in your diet every day. Include plenty of beans, brown rice, buckwheat, bulgar, fruits, oatmeal, popcorn, vegetables, whole grains, etc… and leave out the sugars, refined foods, and starches.
Remember…the best way to lose weight is simply leaving out the refined foods and choosing the good, wholesome foods.
What is your plan? Are you going to get started NOW? Set your weight loss goal and Let me know!
Hoffer, A. M.D., Ph.D., Walker, M., D.P.M. (1996) Putting it all together: The new orthomolecular nutrition. New Canaan, Connecticut. Keats Publishing, Inc.
U.S. Department of Agriculture
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