Below are some suggestions that can help with your weight loss. Their is probably over a 120 tips that can help you
TIPS FOR MAINTAINING WEIGHT & FAT-BURNING RULES
Because so many of my patients use a Medical Weight loss protocol as a means to jump-start their weight loss, I find it helpful to review a few fat-burning rules I’ve learned to better ensure success in a patient’s new life. The more of these rules one can adhere to, the better and quicker fat-burning results will be.
1. Make sure you have an exercise routine even if it is only 15 minutes per day.
2. Find things you like doing to stay active. I work on muscles and joints all day. Being active is what muscles and joints crave. It’s their sole purpose and the more active you are, the healthier you will become.
3. Go through your pantry and fridge and throw away all the junk food and sugary snacks you have on hand. If you have kids it will be the best thing you ever did for them.
4. Drink water all day to keep flushing out your system and maintain hydrated.
5. Cut down on sugars. Make one night a week as your dessert or sugar night. Go get your shake or piece of cake and enjoy it one night per week and that’s all. It’ll help you feel less deprived and give you something to look forward to.
6. Keep your stress levels down. Stress is one of the number one causes of weight gain partly because we eat more when we are stressed.
7. Never eat after dinner. Never go to bed on a full stomach. It’s easiest to accomplish this if you finish eating dinner at least 3 hours before bed. Try to allow 11–12 hours between dinner and breakfast.
8. Eat only 3 meals a day, consuming a minimum of 20 grams of protein per meal. If you need a snack then snack on something high in protein, like jerky or almonds.
9. Do not eat large meals, and when you eat, eat slowly. It can take as long as a half hour for the hunger centers of the brain to decide they’re full.
10. Never skip breakfast, and make sure breakfast contains at least 20 grams of protein.
11. Avoid refined carbohydrates, especially sugary drinks like juice and all sugary foods, breads, pastas, potatoes, and rice.
12. Stay away from MSG and aspartame. They can damage the hunger sensors in the hypothalamus so that the brain thinks you are hungry, and you will eat more food. Remember that MSG has dozens of names on food packaging, so read ingredients carefully (visit www.truthinlabeling.org for a complete list).
13. Do not consume anything made with high-fructose corn syrup. It contributes to your body’s insulin resistance, resulting in increased production of insulin and increased fat storage.
14. Cut back on carbohydrates like grains. Even whole grains will slow your body’s fat-burning potential.
15. Do not drink alcohol, including wine and beer.
16. Keep your stress levels as low as possible. Try biofeedback, yoga, or massage on a regular basis.
17. Eat lots of raw and steamed vegetables and select fruits—especially apples and raw nuts. The following fruits should be avoided because they are high in sugar and low in fiber: bananas, dates, figs, raisins, canned fruit, dried fruits, and mangos.
18. Exercise. A combination of weight training and cardio/aerobics is best.
19. Sleep a minimum of 7 hours every night.
20. Avoid these abnormal sources of estrogen and estrogen-like compounds: birth-control pills, hormone-replacement therapy, and soy-based foods.
21. Eat organic produce and meat only. If you are not eating certified organic foods, you are consuming foods that have been exposed to pesticides, antibiotics, herbicides, fungicides, and estrogens. All of these can stop your body’s fat-burning capacity and increase fat storage
22.Take an anti-inflammatory dose (3 g or 3,000 mg) of fish oil in the form of daily supplements
23. Take a multivitamin/mineral supplement every day.
Dr Oz 100 Weight Loss Tips
