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Does your weight
loss plan include these 10 Essential Steps? |
by:
Winston
Ng, Phenogy Health Advisor |
Be prepared to be less
effective and waste your own time, if your weight loss programme
does not contain these quick lose fat tricks.
1. Must
have a Change in Lifestyle
Every effective weight loss
programme will help clients change their lifestyle. This is
absolutely critical to the long term success of the programme.
Unfortunately, it is now fashionable to pop slimming pills or go
for cellulite treatments to lose weight.
The results from
such programmes will never be permanent because the person’s
lifestyle would effortlessly put back all the weight. The very
moment that these artificial programmes are halted, weight will
come rushing back.
When a person changes his/ her
lifestyle, the unhealthy food and weight gaining activities will
be eliminated from their daily lives. Hence, an effective weight
loss system MUST have an in-built mechanism that helps clients
refine their lifestyle.
2. Must include a Water Drinking
plan BEFORE Meals
Drinking at least a glass of water half
an hour before meals is critical to weigh loss and maintenance
of a healthy body. The water replenishes the fluids that will be
used to make bicarbonate solution on the mucus membrane of our
stomach lining. This protects the stomach from being burnt by
its own acid fluid.
Similarly, a well hydrated body
reduces the urge to drink unhealthy drinks which introduce more
toxins to your body. Furthermore, the body does not need to
excessively retain water, thus making the body fatter than
necessary.
Lastly, a majority of people are chronically
dehydrated though they seem to be leading normal lives. It is a
common sight to see my clients reduce the amount they eat after
they begin the water routine. Many people have lost the ability
to differentiate between food hunger and water hunger. A
systematic water plan will help them regain this lost touch.
3. Must include a systematic plan for reduction of sweetened and
diuretic beverages.
Sweetened drinks are beverages like
soda, cola, diet cola, tea, coffee and beer. The three major
groups of substances that would impede and slow down your weight
loss are caffeine, sugar and sugar substitutes.
Caffeine
– This is a diuretic substance that drains your body of water.
It is roughly estimated that you lose 33% more fluid from your
body then the amount you drank. If you drink one cup of coffee,
you would lose all the fluid from the coffee plus an extra 1/3 a
cup. This makes you body desperate to retain whatever water it
can. In the long run, your body’s instinctive reaction is to
retain water, hence giving out the round water-filled
appearance. Diuretic drinks are coffee, tea, most colas, most
sodas and beer (though it technically has no caffeine, it is a
diuretic).
Sugar – Besides the numerous health damaging
effects of sugar on your body, it also adds useless calories to
your diet. When sugar enters the body it is broken down into
glucose and the calorie that is created is termed “empty
calorie”. It has absolutely no vitamins or minerals, hence it
does not do any good to your body besides adding calories.
Sugar substitutes – Sugar substitutes like Aspartame (sold as
nutrasweet) and Splenda cause you to overeat sugars (including
carbohydrates) because receptors in the tongue have been
trained, through the years, to expect “sugar” when it tastes
“sugar”. Products like nutrasweet always tout that you get the
taste of 8 (figurative number) spoonfuls of sugar but only half
the spoonful of calories. In theory this sounds great, however,
our receptors in the tongue will stop glucose production in the
body and expect to be able to take it from the incoming food. So
now it is expecting 8 times worth of sugar calories! But the
sugar only provides 1/16th of that. The body now hungers for
more food since it has shut down glucose production. All “diet”
drinks that claim to be sugar free and sweets that are sugar
free contain either nutrasweet or splenda, you can confirm it on
the labels.
4. A Muscle growth programme
You need
a proper muscle growth plan if you ever want to stop spiralling
back to your heavy weight. Programmes that are based on pills
and nutrition tend to neglect or gloss over the muscle building
plan. This is very dangerous because your muscle acts as a
buffer for excess calories and helps maintain your weight and
figure. Furthermore, there is no such thing as eating to build
muscles as popularly believed. Muscles can only be built in the
good old fashioned way – make it do work.
5. A programme
that focuses on the growth of the aerobic Type 1 muscle fibres.
On the other extreme there are programmes that are excessively
focused on going to the gym. That would mean they ask you to go
twice or three times a week to the gym for weights. This is a
waste of your time and probably they are building up Type II
(a/b) muscles instead of Type 1 muscles fibres. This difference
is important because Type II muscles are big and showy, but they
require a lot of maintenance and have poor fat burning
abilities. Type 1 muscle fibres hardly bulge but contain the
highest amount of mitochondria, an essential enzyme in fat
burning.
6. You must want to lose weight.
Most
people assume that being involved in an activity means that they
actually want to do it. Many people busy themselves finding the
greatest miracle weight loss cure or trying out every fad but
never really achieving anything. Subconsciously, they do not
want to lose weight, but the appearance of busy effort allows
them to gain affection or acceptance by loved ones, peers and
their own inner selves!
7. A Nutrition plan that reflects
personal individuality.
When we buy clothes, especially
expensive ones, we always insist on having it tailored to our
size. Sometimes, the sleeve may be too long but the chest
perfect fit. That is why stores have many different labels to
suit different body size and shapes. Similarly, the food we eat
should also be tailored to our body, not just in terms of size
(calories) but also in terms of design. Nutrition programmes
need to first assess and categorise our body type or blood type
or metabolic type (not limited to these categories), before any
recommendations can be made.
8. The plan should never
come with food restriction.
Yes the unbelievable! Most of
my clients are shocked when I advise this to them. It is an
accepted fact that all diets mean that you have to give up on
your favourite foods. This is totally untrue and will in fact
destroy the sustainability of the programme. We are creatures of
greed; we always want what we cannot have. That is hardwired
into us. Hence, the command not to eat a particular food will
conversely create a greater demand for it. The correct technique
should be learning to manage the urge, rather than suppressing
it.
9. It must have a component that includes aerobic
walking or jogging.
Ultimately, our body thrives to walk,
jog and run, that is our basic function as human beings. For
many overweight people, this function has been dormant and
numbed for too long. Aerobic walking or jogging is essential to
any weight loss programme because it gradually helps your body
to adjust to the change in weight load as you slim down.
Swimming or carrying weights in an aerobic fashion is not a
substitute because the whole body is not engaged in the
activity.
10. The programme MUST be sustainable relative
to your daily workload and commitments.
You cannot and
should not embark on a quad weekly (4 times a week) get slim
course if you already have to juggle two jobs and a family.
Firstly, it is absolutely impossible for you to sustain the
hectic schedule in the long run. Secondly, it would create a
phobia within you, framing your mindset that weight loss is a
strenuous and painful event. A healthy lifestyle is a fun
activity that should preferably involve your family and loved
ones, the last thing you would ever want to do is to sign up for
a programme that is too daunting to complete.
Some
Useful Resources
The Benefits of Water (One of the best
resources around) – http://www.watercure.com
A Fantastic
Muscle Building Programme – http://www.precisiontraining.com
A Bloody Type Diet System – http://www.dadamo.com
A
Metabolic Type Diet System – http://www.turnuptheheat.com
A Health & Weight Loss System that contains all 10 of these core
points plus more – http://phenogy.com
* All links are
provided as is. We do not gain from commissions nor will we be
held legally responsible. It is just us sharing with you some
great gems.
= = = = = = = = = = = = = = = = = = = = =
The author, Winston Ng, is an avid peak performance coach and
CEO of Phenogy Health Advisors Pte Ltd, based in Singapore. His
Health Consultancy programmes are renowned worldwide for their
efficiency, simplicity and independent unbiased advice. The
Phenogy Health Concierge™ is unparalleled internationally in
providing cutting edge Natural Health Alternatives to the busy
individual who needs viable options to invasive surgery,
dangerous synthetic pills and overpriced ineffective therapies!
They want you to experience their service before spending a
single dime! Receive FREE Health Coaching and find out more
about their E-Manuals and Consultancy Services! http://phenogy.com.
Winston Ng and his Coaches are contactable at enquiries@phenogy.com.
Original Article archived at http://www.phenogy.com/articles/10essentials.htm
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About the
Author
The author, Winston Ng, is an avid peak performance coach and CEO of Phenogy
Health Advisors Pte Ltd, based in Singapore. His Health Consultancy programmes
are renowned worldwide for their efficiency, simplicity and independent unbiased
advice. The Phenogy Health Concierge™ is unparalleled internationally in
providing cutting edge Natural Health Alternatives to the busy individual. Email
Winston Ng and his Coaches at enquiries@phenogy.com.
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