Most would say food, and you are partially right. Others would say exercise. Again, partially right. The most important factor in weight loss is your Insulin balance.
Insulin is one of the most important potent hormones in the body and how we regulate it determines our entire health profile. Most importantly it regulates our blood sugar levels so that they don’t become too high or too low.
There are many factors that can cause this to be raised which are foods that contain high sugar content such as cakes and sweets.
Ignoring it can cause things like high blood pressure, diabetes, heart problems and most of all weigh/fat gain.
So, if you can balance your insulin and loose weight, it seems like you can deal with the other issues as well.
We have gotten it wrong when it comes dieting. Statistically only 5% of dieters ever succeed.
Furthermore when dieters come off a diet they usually revert back to their old habits and gain even more weight.
There two factors that control Insulin..
1. Portion control.
2. The types of food you eat.
The problems that we have is that we eat the wrong foods and increasingly in bigger and bigger portions. We need seriously need some behavioural changes when it comes down to our eating. This is an on going process.
But if you begin today, your tomorrows will be filled with energy and vitality.
FIRSTLY PORTION CONTROL
Small meals throughout the day are the key here. You should be eating every two or three hours ( If you can). Five to Six meals daily is ideal. Small meals release a smaller balanced amount of glucose into the bloodstream requiring less insulin. I think it is important to note that you can have large portions of good food and still have your insulin spike out of control.
So the key here is GOOD FOODS IN SMALL PORTIONS.
So, how much is small? Hold your hand in front of you with your fingers and thumb together. Fold your fingers at the first joint above your knuckles. That is roughly your portion size for your plate for every meal.
Some added benefits are: your stomach size will reduce due to smaller portions and you wont be hungry because you are eating all the time.
— Please Please do not replace portion control how many meals per day with ‘Replacement Shakes’ These are becoming popular over the last few years,
These products can and will do more harm to your weight/fat lose programs and really will destroy your metabolism, thus making a controlled sustainable weight control more difficult in the long run…
But this is a ‘Rant’ for another long post…
Scientific studies show that best combination of foods to eat are Complex carbohydrates ( fruit, steamed veggies, salad, beans, brown rice, raw nuts etc) along with Lean Proteins (fish, lean red meats, dairy, eggs, poultry etc.) in combination.
All your chosen foods should be 60 or less on the glycemic index. Meals should always consist of the two in combination for optimum results and here are the reasons why.
Proteins stimulate the release of glucagon which activates the metabolism. Glucagon also controls the release of insulin.
Complex carbs on the other hand digest slower allowing a slow release of glucose or sugar into the blood stream thereby releasing the need for insulin.
Doing it this way keeps your metabolism active even while you sleep.
Here are some food combinations I Like and use all the time:
• Eggs (scrambled, omelet, your choice) + 2 Gluten free toast
• Yogurt + Raw Nuts
• Yogurt+ Fruit
• Caesar salad + Chicken strips.
• Fish + Steamed brown rice
• Chicken + Steamed broccoli and Carrots
• Lean red beef + tomato soup
• Cheese + fruit (Apple)
The list can be endless. But I think you will get it. Choose your food that you prefer in the correct combinations to optimise your plan.
Also a great idea is to use spices and a bit of dressing to make things taste good.
So one thing I wish to emphasise here. Plan your meals daily so you don’t revert back to your old habits.
Weight loss is not a mystery science. You should be eating a balance of proteins and complex carbohydrates. Small portions regularly with the right foods is the key. Eat a lot, prevent hunger and watch that waist line go down.
Also Before I Finish I’d Just like to announce that I have gathered up the past 12 weeks of 30 minute workouts into 1 ebook pdf.
This will be available Free to all my new clients…
Plus anyone that contacts me directly..
In this ebook there are the 12 weeks worth of FREE workouts, PLUS extra nutrition and fitness tips that is not in my other FREE ebook
’20 Fat touching Tips Tricks and Techniques’
In the meantime if you could hit the Like button I’d really appreciate it
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That’s all for now..
KMF ” Keep moving Forward’