Tips for Healthy Eating and Maximum Weight Loss!

Healthy Eating

Natural Weight Management Systems take a unique and holistic approach to losing weight.

Innovative homeopathic remedies are incorporated with lifestyle changes of diet and exercise to create a healthier you.

The process is refreshingly simple: Adjust your diet and exercise regiment to enhance your goal of living a life full of health and vitality, without those extra pounds.

The Natural Weight Management System is more than just a natural and effective method of losing weight. This system teaches you how to live a healthy lifestyle while reaching and maintaining your weight management goals.



Making Natural Weight Management work for you:

A healthy diet and consistent exercise routine is the key to attaining maximum results. If you want to lose weight, feel energetic and glow with health, follow these simple recommendations:

  • Use Natural Weight Management Systems and Weight Loss Formulas.
  • Drink two (8 oz.) glasses of water three times daily; 30 minutes before each meal and two additional glasses during the day.
  • Limit your diet to under 20% fat and less than 300 mg. of cholesterol daily. Simply reduce your intake of animal products and use limited amounts of monounsaturated (olive and canola oils) or polyunsaturated (vegetable, soybean and fish oils) oils.
  • Increase your intake of fiber; it fills you up without filling you out! Choose whole wheat pastas and bread, brown rice, bran cereals, and fresh or dried vegetables or fruit (without added sugar).
  • Avoid empty calories like sugar, sweets and alcohol; they elevate your caloric intake without providing any nutritional value.
  • Excessively salty foods promote water retention; limit your salt intake and spike up your foods with fresh garlic, herbs and salt-free powdered spices.
  • Start exercising immediately to burn calories and increase muscle tone. Combine stimulating aerobic activities like walking or biking with muscle strengthening exercises, and weight lifting. Always check with your doctor before starting any exercise program.
  • The Natural Weight Management System is designed to promote sustained weight loss, about 1 to 2 pounds per week for women, and 2 to 3 pounds per week for men. This means most women should eat between 1200 to 1500 calories per day and most men should consume 1700 to 2000 calories per day.

UNDERSTANDING WEIGHT LOSS

Weight loss varies with individuals. However, to achieve maximum success, you must follow the recommendations of The Natural Weight Management System.

To keep motivated, set your weight loss goals in 10 pound increments. Monitor your weight loss by looking at yourself nude in a full-length mirror every day. Even after losing the first 10 pounds, you’ll experience tremendous health benefits, including increased stamina and vitality. You’ll begin to look and feel healthier.

Occasionally, your weight may plateau and you’ll notice you are no longer losing pounds. This natural phenomenon is easily overcome by increasing the intensity of your daily exercise and temporarily decreasing your caloric intake. During this period, women should never go below 1200 calories per day, and men should never go below 1700 calories per day. As soon as you conquer this plateau, increase your caloric intake and maintain the intensity of your exercise.

Remember, a lifestyle change of a healthy diet and regular exercise, combined with Natural Weight Management homeopathic remedies is the key to effective weight loss and better health.

bEHAVIOR MODIFICATION TIPS

Natural Weight Management empowers you to develop a new relationship with your body and your food. You have the choice to make these Behavior Modification Tips work for you.

Start your day off with breakfast, and stick to a regular eating schedule. It’s important that when you eat, no other activity should be done. Always eat in your kitchen or dining room so you do not associate other places around your house with eating.

Learn the difference between physiological and psychological hunger. Physiological hunger is when you have gnawing, growling pains or feel light headed. Psychological hunger is when you crave food because you think you are hungry. Redirect these cravings by focusing your energies on pleasurable nonfood related activities.

Control what you eat and be aware of serving sizes. Serve measured portions onto a salad plate, and use a salad fork while eating. This tends to make you feel as if you have a large quantity of food to eat. Chew slowly, putting down your fork between bites. It takes 20 minutes for your brain to receive the signal that you are full.

Plan your meals and snacks in advance. Go to the kitchen only when you need to cook, eat meals or clean up after a meal. Prepare only the food you need to avoid overeating on leftovers. And, keep food tasting down to a necessity.

Avoid planning social activities around food. If you are faced with food at social events, make empowering choices that will enable Natural Weight Management Systems to work for you. Choose low-fat foods that will keep you within your allotted caloric intake. Fruits, vegetables, total carbohydrates and water are all powerful choices.

Set reasonable and realistic goals for yourself. It’s counterproductive to give up on all your favorite foods. Remember, moderation is the key!

If you fall back into your old eating patterns, immediately forgive yourself and resume your new eating habits. The Natural Weight Management System allows you to keep control of your body. Do not use straying from your diet plan as an excuse to give up on the entire program.

COOKING TIPS

The Natural Weight Management System changes your relationship with food. Fat laden and cholesterol packed foods are reduced and, in some cases, replaced with the crisp, fresh taste of savory low-fat entrees and snacks.

Feature grains, vegetables and fruit as the main portion of every meal. Reduce serving size of meats, seafood and poultry to keep your cholesterol and fat levels low. Opt to broil, bake, steam, or roast your meats, seafood and poultry. Remember to remove poultry skin and all visible signs of fat off all meats before cooking.

Spike up the taste of your foods by using fresh herbs and spices. Vegetable broth, fresh citrus juices and nonalcoholic wines are perfect for basting or using as marinades. Nonfat cooking spray with nonstick cookware is also a convenient method of cutting down on fat and calories. Revise favorite recipes by substituting lower calorie and lower fat foods. Omit oil in your marinades, substitute egg whites in place of whole eggs or egg yolks, and use applesauce or ripe bananas to eliminate the need for butter or margarine in baked goods.

Experiment with new foods and products. Educate yourself about the advantages of eating more whole grains, fresh fruits, vegetables and legumes. Health food stores and supermarkets are full of scrumptious low-fat products. To compliment this healthy shift in the American diet, bookstores are crammed with delicious low-fat vegetarian cookbooks. Use Natural Weight Management Systems as empowering tools to change your lifestyle!

SHOPPING TIPS

Don’t sabotage your new eating habits when you go shopping. Follow these simple steps to keep The Natural Weight Management System working for you.

Make a list from your 1500 calorie menu, and buy only the items from your list. Remember whole grain foods, fruits, vegetables, legumes (beans), nonfat and low-fat foods should dominate your list.

Never shop for groceries when hungry; this is a sure-fire way to sabotage your new, healthy lifestyle.

Avoid temptation. Skip going down aisles full of high calorie and high fat foods.

Read labels carefully to spot hidden fats, sugar, sodium and calories. The section on "Understanding Food Labels" provides helpful insights and definitions.

HOW TO HANDLE EATING OUT

Many restaurants offer delicious low-fat foods, free of heavy sauces, batters and oil-laden dressings. The key to eating out successfully is sticking to The Natural Weight Management System.

Choose "healthy fare", "low-fat" or even "vegetarian" entrees. Key words to look for are foods broiled, baked, roasted, grilled, steamed or poached. Watch out for hidden calories in sauces, oils, toppings, dressings and breaded foods. Fresh lemon juice, balsamic vinegar and a splash of olive oil does wonders to liven up pasta, seafood and vegetable dishes.

Stay away from fried, braised, basted, creamed, scalloped, au-gratin, sauteed, stuffed or stewed foods, casseroles, prime meats or any foods marinated in oil.

Be aware of serving sizes since many restaurants give generous portions. Keep your calorie consumption in check by sipping on water or seltzers, skipping the appetizer and ordering a la carte. All-you-can-eat buffets and unlimited salad bars should be avoided.

Remember to keep in control of you body. Don’t be shy in restaurants. Make special requests. Replace butter and margarine with nonfat cooking spray, olive or vegetable oils. Ask for high fiber substitutes like steamed or grilled vegetables and whole wheat bread and pastas. Stick to skinless poultry, lean red meats and seafood. Request your meals be free of salt or monosodium glutamate (MSG).

Roasted vegetables make delicious sandwiches, or opt for thin slices of chicken, turkey or lean roast beef. Fat free mayonnaise, mustard or horseradish adds zip without increasing fat.

If eating at a fast food restaurant, order small or regular sized items. Avoid fried foods. Good choices would be a salad and a baked potato; hold the butter, cheese and sour cream.

Fresh fruits and sugar free gelatin are delicious alternatives to desserts laden with sugar and fat.

UNDERSTANDING TERMS ON FOOD LABELS

FAT

Fat Free: Less than 0.5 grams of fat per serving

Low Fat: 3 grams or less per serving

Reduced or less fat: 25% less per serving

Note: Saturated fats are the most harmful, since they raise the blood cholesterol level. Keep in mind saturated fat is found almost exclusively in beef, chicken, pork and dairy products.

SUGAR

Sugar free: Less than 0.5 grams per serving

No sugar added: No sugar added during processing

Reduced sugar: 25% less sugar per serving



CALORIES

Calorie free: Fewer than 5 calories per serving

Low calorie: 40 calories or less per serving

Reduced or fewer calories: 25% less calories per serving



SODIUM

Sodium free: Less than 5 mg. per serving

Low Sodium: 140 mg. or less per serving

Very low sodium: 35 mg. or less per serving

Reduced or less sodium: 25% less sodium per serving

Note: Excessive sodium intake promotes water retention.



FIBER

High fiber: 5 grams or more per serving

Good source of fiber: 2.5 to 5 grams per serving

Added or more fiber: at least 2.5 grams more per serving

Note: Fiber is found only in fruits, grains, legumes and vegetables. Fiber prevents constipation, promotes a full feeling and provides regular bowel movements which may reduce the risk of colon cancer.



CHOLESTEROL

Cholesterol free: Less than 2 mg. per serving

Low cholesterol: 20 mg. or less and 2 grams or less of saturated fat per serving

Reduced or less cholesterol: 25% less and 2 grams or less saturated fat per serving

Note: Cholesterol is found only in animal products. Our bodies produce and synthesize our own cholesterol to keep our cells and membranes healthy. A high cholesterol level is linked to heart disease.

WHAT TO LOOK FOR ON FOOD LABELS

SERVING SIZE: This tells you how much you can eat for one serving. Remember if you eat double the serving size listed, you need to double the nutrient and caloric value.

% DAILY VALUE: This shows you how food fits into the overall daily diet. They are listed for people who eat 2000 or 2500 calories per day. Choose foods that are low in % of daily value of fat, saturated fat, cholesterol and sodium. Your daily value should be high in foods for total carbohydrates, dietary fiber, vitamins and minerals.

% DAILY VALUE FOR SATURATED FAT: You want to make sure you choose foods low in saturated fat, since it is a key factor in raising cholesterol and increasing your risk of heart disease.

CALORIES FROM FAT: This tells you how fatty a food item is. You should choose foods with a big difference between the total number of calories and the number of calories from fat. The recommended guideline is for you to not get more than 20% of your calories from fat (1 gram of fat = 9 calories).

SUGAR: Keep sugar to a limit. It is recommended that you strictly limit sugar intake to a minimal amount to assist with weight loss.

SODIUM: You should keep to a minimum of 2400 to 3000 mg. or less per day, since it may increase high blood pressure or cause fluid retention.

PROTEIN: Eat smaller servings of lean meat, fish and poultry, since animal protein has fat and cholesterol (1 gram protein = 4 calories). Other sources of protein include tofu, soymilk and papayas.

TOTAL CARBOHYDRATES: Choose foods that are high in this group, such as whole grain breads, potatoes, fruits and especially vegetables. Cutting down on fat should increase your intake of carbohydrates. A low calorie, high fiber diet (especially vegetables) should be stressed during weight loss (1 gram of carbohydrates = 4 calories).

EXAMPLE OF 1500 CALORIE DIET

Day 1

Breakfast

1 cup any unsweetened, high fiber cold cereal

1 cup nonfat milk

1 whole wheat or whole grain bagel

2 Tbsp.fat free cream cheese

1/3 fresh cantaloupe (5" across)

coffee or tea as desired

Lunch

tossed salad greens as desired

2 Tbsp. fat free salad dressing

1 cup steamed broccoli

3 oz. broiled fish

1 small baked potato with 1 Tbsp. sour cream

1 fresh pear

1 small whole wheat roll

coffee or tea as desired

Dinner

tossed salad greens as desired

2 Tbsp fat free dressing

2 oz grilled chicken breast

1 cup asparagus

½ cup mashed potatoes (without butter)

½ cup unsweetened applesauce

1 small whole wheat roll

coffee or tea as desired

Snack

4 oz. frozen yogurt (nonfat, sugar-free)

½ cup fresh strawberries or 1 small apple



Day 2

Breakfast

½ cup orange juice

1 cup plain nonfat yogurt (sugar-free)

2 muffins (plain, small)

coffee or tea as desired

Lunch

tossed salad greens as desired with 2 oz. shredded turkey breast

2 Tbsp. fat free salad dressing

½ cup julienne carrots

½ cup green peas

½ whole wheat bagel

2 Tbsp. reduced calorie cream cheese

1 peach

coffee or tea as desired

Dinner

tossed salad greens as desired

2 Tbsp. fat free salad dressing

1 whole wheat roll

3 oz. broiled fish

½ cup wild rice

½ cup steamed mixed vegetables

1 cup jell-O (unsweetened)

coffee or tea as desired

Snack

3 graham crackers

Fruit Smoothie – blend together 1 cup nonfat milk, ½ ripe banana, 1 kiwi fruit and ½ cup ice



Day 3

Breakfast

1 cup any unsweetened high fiber cold cereal

1 cup nonfat milk

1 slice toast

½ cup fresh strawberries

Coffee or tea as desired

Lunch

½ cup grapefruit juice

½ cup nonfat cottage cheese

4 bread sticks

Tossed salad greens as desired

1 medium sliced tomato

2 Tbsp. fat free salad dressing

½ cup fruit cocktail (unsweetened)

Coffee or tea as desired

Dinner

Tossed green salad as desired

2 Tbsp. fat free salad dressing

4 oz. grilled shrimp with 1 cup stir fried mixed vegetables

1 cup rice

Coffee or tea as desired

Snack

½ cup frozen yogurt (nonfat, sugar-free)

½ cup pineapple (unsweetened)

THE JOY OF EXERCISE

The Natural Weight Management System is designed to compliment a low-fat, high fiber diet and a sensible but challenging exercise routine. Always check with your doctor before starting any exercise program, especially if you are over 40 years of age.

Exercise is one of the most empowering ways to reshape your body and launch into a healthy, active lifestyle. Follow these easy and fun tips to incorporate exercise into your daily routine. If you want to join the local gym, by all means enroll today!

Incorporate walking into your daily routine. Park your car further away from where you need to go, power walk during your lunch break, and skip the elevator and opt for the stairs. Begin walking your way to a leaner, healthier you.

A responsible exercise regiment begins with 5 minutes of warm up to reduce muscle injury and ends with 5 to 10 minutes of stretching to reduce muscle soreness. Slowly begin walking and increase your time by 5 minute increments each day. A great way of monitoring the intensity of your work out is sweat; to burn fat, you need to work up a sweat! Aim to power walk 3- to 40 minutes per day.

Don’t use boredom as an excuse not to exercise. Change your walking locations, grab a buddy to keep you company, or listen to your favorite music as you pump your arms and move your feet. Getting fit is a wonderful incentive to try different sports and exercise routines like spinning, step aerobics, swimming or rollerblading. Play it safe and get coaching from a professional.

Enroll your family in fitness. Instead of planning family events around food, plan fitness outings; take family and friends out hiking, rent a canoe and paddle along a local river, play Frisbee, soccer or basketball. If you live in a major city, take walking or biking tours of historic areas. The goal is to make exercise a way of life!

To reduce calcium loss, protect your bone mass by doing resistance and strength training. Pumping weights not only burns fat, but it tones and sculpts muscles beautifully.

Exercising also increases your metabolic rate, causing your body to burn more fat and calories, even at rest! Not only will your appetite decrease, but you’ll be infused with boundless energy. To top it off, exercise does wonders for your self-esteem! Read: Basic Running Equipment for Running Beginners

THE IMPORTANCE OF WATER

Natural Weight Management Systems are specifically designed to work with water, one of our body’s most essential nutrients. That’s why you must always drink seven to ten glasses of water per day while using Natural Weight Management products and one to two glasses of water should be consumed BEFORE MEALS . Our body is made up of 70 -75% water. Water is integral to helping the body regulate it’s temperature and transport nutrients and waste products. Water helps maintain ideal pH levels of body fluids, provides a medium for metabolic reactions, and helps your body maintain a proper acid-base balance.

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