We all gain a few pounds now and then. It may be a bad weekend or possibly an over indulgent vacation. Whatever the reason, chances are you may not want to go on “a diet”. Too drastic, too complicated, too much sacrifice. Yet if we do nothing, that few pounds will continue to grow until we take action. So how about a diet tune up. Some simple strategies that can arrange our present eating to induce some fat loss. “Sounds like a diet to me” you might say. Not so.
You will need an 8 oz. glass, a watch, a large bag of apples and your favorite desert. This tune up is based on several sound principles of weight management that requires the absolute least amount of discipline and sacrifice. As a matter of fact doing without is not on the list for your tune up.
Now before we explain the diet tune up, we must address some obvious areas that need attention before this diet tune up will work. You do not need to change the foods you eat except for the following cases:
- Drinking 1 liter or more of carbonated pop, juice, wine or beer. Everyone that is obese typically consumes large quantities of liquid calories. This is a no- brain er, cut these calories out!
- Binge eating! This usually occurs later in the day and is typified by several plates of high carbohydrate foods. Most binge eaters are too busy most of the day to eat proper meals and save the evening hours to satisfy their day long abstinence of proper nutrient with as many as 2 or 3 large meals in the space of a few hours. You are a binge eater if :
A. Your binge meal is 3 times larger than breakfast. B. You eat your meal 2 times as fast as anyone else at the table. C. You feel uncomfortable after your meal. Indigestion, a bloated feeling and a sense of laziness that precludes any activity after supper except the couch. The diet tune up will correct binge eating if you follow the tips early in the day.
- Cravings for deserts. Are you the type that must finish a box of chocolates once they are opened? Do you have to complete every meal with a high calorie treat? If the answer is yes, then you need the diet tune up to remedy this. Let’s describe the diet tune up with a sample day.
1 – 8 oz. glass of filtered water upon rising and out of bed!
1. – raw apple to be eaten just before breakfast. Note you need to eat a breakfast.
Three hours later,
1 – raw apple to be eaten just before lunch. Note, you need to eat lunch since it has been 3 hours since breakfast.
Three hours later,
1 – 8 oz. glass of filtered water 20 minutes before mid afternoon meal.
1 – raw apple to be eaten just before mid-afternoon meal. Note, you will need to eat a mid-afternoon meal since it has been 3 hours since lunch.
Three hours later,
1- 8 oz. glass of filtered water 20 minutes before supper meal.
1 – raw apple to be eaten just before supper. Note, you need to eat supper since it has been 3 hours since your mid afternoon meal.
Three hours later, favorite small desert 90 calories or less. Then prepare for bed allowing at least one extra hour of sleep.
4 – 8 oz. glasses of filtered water per day to hydrate you, give you a sense of fullness and replace any liquid calories you may have been drinking.
4 raw apples just before each of four meals. Apples supply roughage, carbohydrates and nutrients as well as giving you a sense of fullness and satisfaction from eating something raw.
4 equally sized meals spread every 3 hours to speed metabolism with frequent feedings.
1 – 90 calorie or less desert late in evening to satisfy craving and mentally prepare for early bed with the aid of comfort food. According to recent studies. sleeping 9 hours a night helps with weight control.
There you have it, a diet tune-up that cuts the tops of bad food mountains and also fills the nutritional valleys. A level playing field where energy and weight management stand a fighting chance for success.
Typically I lose 3 pounds the first week on the Diet Tune-up and 2 lbs. on the following week. You will also note a better daily overall energy level from the tune-up.
This regiment can be extended for months quite easily and can provide an excellent framework for further nutritional improvements if you need to lose more weight.
2008 – JOURNAL OF THE AMERICAN DIETETIC ASSOCIATION “water drinkers had lost an average of 15.5 pounds or 44% more wight than people who did not drink water before meals“.
IN A BRAZILIAN STUDY OF OVERWEIGHT WOMEN, THOSE EATING APPLES AND PEARS SHOWED SIGNIFICANT WEIGHT LOSS.
STUDIES HAVE FOUND THAT IRREGULAR MEAL FREQUENCY CAN LEAD TO OBESITY OVER TIME (FARSHCHI, TAYLOR & MCDONALD 2005).
DR. DANIELA JABUBOWICZ OF TEL AVIV UNIVERSITY “ALLOWING OURSELVES SOME SWEETS HELPS TO STEM CRAVINGS FOR THESE FOODS”.