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Losing Weight and Keeping it off PDF Print E-mail
   

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Weight loss and weight control is a multi-faceted problem. A good program includes diet, exercise and stress reduction techniques. These tips are a complement to the acupuncture treatments that I provide to my patients. Through acupuncture and herbal supplementation the individual can reduce stress levels, increase metabolic rates, and improve digestion. Other changes are needed if we want to change the habits and circumstances that lead to the initial weight gain.
When I say diet, I mean: a proper, nutritious and healthy diet. Not what we all have done in the past, a calorie restrictive and unhealthy diet. Every time that we do one of these so call diets, we end up with a slower metabolism, and always regain the lost weight.
The most common complaint I hear from overweight patients is: "I don't eat that much, and I still can't lose the weight". Years of improper diet practices, and poor nutritional choices has left us with a slow metabolic rate, and increased body weight.

Develop the Right Attitude

1.    Start with your brain. Your stomach and your brain are in constant communication with each other. If you eat the right snacks between meals you can curve your appetite, or increase it. Sugary snacks make you hungry. A handful of almonds, walnuts, or hazelnuts (NOT PEANUTS) 30 minutes before your meal reduces your appetite.

2.    Discern between Thirst and Hunger. Drink before you eat. The same receptors in the brain tell us if we are hungry or thirsty. Many of us confuse thirst with hunger.


3.    Reduce stress, because stress makes you fat. Stress affects the function of several organs. When the body is stressed the Liver increases the levels of Glucose (sugar) in the blood. The Pancreas produces insulin in response to the increased blood sugar. Insulin transforms sugar into fat. The net result is you gain weight. And eventually it can lead to Insulin resistance and Diabetes.


Eat Healthy

Change your eating habits don't diet.

1.    Eat more fiber. Vegetables and fruits.

2.    Avoid refined sugars, and syrups(maple, malt, and corn)

3.    Avoid bleached flours, and enriched grains.

4.    Avoid animal fats, and hydrogenated oils.

5.    Eat a lager breakfast with plenty of fiber and or protein before 10:00 A.M.


Exercise

Exercise every day.

1.    Walking is the best exercise. Not a stroll, no stopping, but a continuous brisk walk increases your metabolism.

2.     30 minutes is the magical number. If you walk for 30 minutes you'll burn an average of 300 calories. Every time you burn 3500 calories you lose a pound.
 
3.    Workout an hour after eating. If you decide to workout with weights, the best time to workout is an hour after you eat, because there is more blood available to the muscles.


The Weight Loss Plan in a Nutshell

1.    Have Acupuncture to reduce stress, and promote good digestion. Poor digestion and stress are the root cause of many autoimmune diseases, where the body attacks itself. Diseases such as Lupus, Allergy induced Asthma, Myasthenia Gravis, IBS, MS, etc..., but that is the subject of another article.

2.    Eat a Healthy, Nutritious diet, and reduce your calorie intake by no more than 200 calories/day. If you reduce your calories more than 200 calories at the time your metabolism actually slows down.

3.    Exercise Daily. Instead of cutting more calories it's better to increase one's activity level. If you cut 200 calories from your diet and burn an extra 300 during exercise you will loss a pound/week. If you multiply that by 52 weeks in a year, that's 52 pounds in one year.
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