Guest Writer: JD “Gov’nor” Durso, JD has a BS in Exercise Science.
Obesity has reached epidemic proportions in the 21st Century. The vast majority of people wait to lose their excess weight and become healthier. The first thing people usually do is find a fad diet to get on. The problem with these diets is most of the weight you lose is water weight and comes back as soon as you get off the diet! The fact is diets DON’T work! Eliminate the word “DIET” from your life and make some easy “lifestyle changes” that are very effective in helping you not only lose the weight but to keep it off.
1. Keep a Food Diary
The first thing anybody should do if they really want to lose weight is to keep a food diary. Write down and keep track of the following for 7 straight days: Time of meals/drinks Everything you’ve eaten Everything you’ve drank This will show you what changes you need to make to lose weight.
2. Eating principles to follow Breakfast is Gold
This should be the largest meal of the day. You need the calories for your activities during the day. (ex. 500 calories) Lunch is SILVER – A close second to Breakfast. You still have half the day of activity left to burn those calories! (ex. 400 calories) Dinner is PEWTER – This should be the smallest meal of the day. “Sleeping on calories” will make you gain weight due to being inactive. (ex. 300 calories)
3. Smart Snacking If you get in the habit of eating a smart snack every 3 hours it will maintain your blood sugar and will help prevent overeating. Allowing yourself to get hungry will hinder your efforts to lose weight. You will be able to control the portions you eat and make healthier choices if you are not starving yourself. Smart snack choices are the size of the palm of your hand. Almonds, peanuts, a small apple or celery with peanut butter or almond butter are smart snacks. (ex. 1st snack @ 200 calories & 2nd @ 100 calories)
4. Hydrate Yourself
Drink 8-12 glasses of water daily. Your body’s total weight is made up of 70% water! It will also help you control your cravings for food. Your body will also hold water and you’ll bloat without water. You will also get headaches and have less energy if you are not drinking enough water.
5. Food to Make Up Your Meals
Fish, Turkey Breast, Chicken Breast, Lean Cuts of Beef, Egg whites ( 1 yolk to 3 egg whites) Green, Green, Green – If it’s Green its Great! Vegi’s, Vegis, Vegis… Healthy Fats- Avocado, Olive Oil, Almonds, Peanuts, Walnuts.. Starchy Carbs – Brown Rice, Quinoa, Oatmeal..(Only eating these up through lunch)
6. Do Not Skip Meals
Skipping meals causes you to over eat when you when you do eat! If you don’t eat regular meals, your body will go into starvation mode and you can actually gain weight.
7. Start Moving
START MOVING “Inch by inch is always a cinch”. Come and join “The Family” at Amenzone DC Ranch for 1 free Week of classes! Remember, BE DIFFERENT. FEEL DIFFERENT. WORKOUT DIFFERENT. For additional questions, email jd@amenzone.com or visit www.amenzonedcranch.com.
