10 Steps to Effective Weight Loss
by Susan Smith Jones, PhD ©
Permanent weight loss is certainly possible. Each one of you knows someone who has accomplished a long-term goal and maintained significant weight loss for 5, 10, 15 years or more. You can be a success story, too, simply by using some of these simple techniques. Here are your top 10 power strategies for the lifestyle change to achieve permanent weight loss:
Step 1: Change Your Color Palette
Ditch the white stuff! White foods -- white bread, white flour, pasta, sugar, cakes, pies, muffins, donuts -- are bound to add pounds to your waistline and little or nothing to your nutrition. That’s because all these “white” foods have a high-glycemic index, raising your blood sugar rapidly, only to have it crash and burn, causing you to crave more sweets (and fattening white stuff) hours later.
Sugar is bad. Most of us already know that. It adds empty calories—those that don’t offer any nutrition, but certainly add pounds. The average American consumes two to three pounds of sugar a week. Even if you’re not adding table sugar to your morning coffee or other foods, look for hidden sources of sugar in unexpected places: bread, mayonnaise, ketchup, spaghetti sauce, and virtually all frozen meals. Sugar plays havoc with your blood sugar. Avoid it at all costs.
Aside from sugar, white foods are highly processed. That means most of the nutrients (the wheat germ and most of the vitamins and fiber naturally present in grains used to make flours) have been removed in the manufacturing process. That leaves you with a light fluffy biscuit that has almost no nutritional value. While it might temporarily help you feel full, it gives you virtually no nutrition. Empty calories leave your body’s native intelligence “hungry” for more real food, but the controlling mind translates that desire for good food into a wish for more biscuits, sweet rolls, spaghetti, and sugary cereal.
Most commercial baked goods have 3 strikes against them: they are made from white flours with added sugars and lethal trans fats.
The same warning about processed flours holds true for many other white foods, including white rice, cereals and potatoes that can have similar roller coaster effects on our blood sugar.
To keep your blood sugar level and your waist trim, aim to eat a rainbow of fruits and vegetables every day. Colorful foods contain high concentrations of nutrients vital to a healthy body. Load up on common colorful foods like tomatoes, oranges, blueberries, spinach, beans, squash, apples, berries and grapes and be adventurous with more unusual ones like kale, kiwi, eggplant, pomegranates, rutabagas, avocadoes, apricots and more.
An exception to the "avoid white foods” rule: eat plenty of onions and garlic. They are loaded with powerful antioxidants that promote health and prevent disease.
High fiber foods fill you up and colorful foods like broccoli, red peppers, black beans and yellow squash represent a variety of crucial nutrients. So if your plate looks like a fiesta, you know you’re eating what’s good for you!
Add to your rainbow of fruits and veggies a daily fist-sized portion of your preferred protein. While I'm a vegan, you may want to consume proteins such as lean meat, poultry, seafood, and eggs, or vegetable-based options like dried beans, soy or nuts for a healthy diet that will definitely help those extra pounds melt away. Eat as many leafy greens as possible for their nutritional value, cleansing ability, and high-level protein. One of my favorite green foods is E3Live, which I take daily as a supplement in liquid and capsule form. For more information, visit Favorite Products and scroll down to E3Live.
Excerpts from Susan's Renew Your Life package and her booklet/CD combo Weight Loss: Make it Easy with Herbs. For more effective weight loss tips, you can purchase this booklet at SusansRemedies.com. Or you can get a copy FREE, just for the asking, with any purchase of The Joy Factor, Recipes for Health Bliss, Be Healthy~Stay Balanced, Health Bliss, The Healing Power of NatureFoods, Vegetable Soup/The Fruit Bowl, or Walking on Air by calling: 1-800-523-9971 (U.S. & Canada) or 215-632-6100 (Intl.), both ET, M - F • 8:30 - 5:00.