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September/October 2002
EASY TIPS TO PERMANENT WEIGHT LOSS
1. Eat only when
hungry, except at breakfast. Studies have shown people who eat a healthy breakfast, tend not to over eat during the day, it stabilizes your
blood sugar levels, for the day a head of you. Thus, people who eat breakfast tend to lose weight or maintain
a desirable weight.
2. Eat a high fiber diet. Fiber carries fat and calories out, and it will save your life.
Try and eat five pieces of fruit compared to five chocolate chip cookies. You can easily
eat more cookies (no fiber, just sugar) and
want more. FIBER WILL FILL YOU UP, BUT NOT OUT!
3. Eat a FRESH FRUIT in your breakfast. It contains natural sugar, and enzymes to get the digestive
system moving. Try and eat fruit in season for prime nutrition.
4. Cut out as much sugar and refined carbohydrates,
as possible. This includes white flour products, and all processed foods.
5. Eat only whole grains, instead of empty white flour
products. Whole grains have more blood sugar staying power, will not tell the body to store fat,
like refined carbs. Will fill you up!
6. Limit animal products. This includes cheese, butter, eggs. Use cold pressed olive oils, sesame oils.
Try to eliminate all red meats. But eat fish, especially omega 3 fish!
7. Use fresh, frozen, never canned foods.
8. Do not salt, do not fry.
9. Fad diets do not work! Find a diet you can live on and enjoy. Suggested readings: "Eat more weight
less",
by Dean Orish, M. D. "The save your life diet," by David Reuben, M. D.
10. Exercise! Boast your basal metabolic rate, the rate your body burns calories. Burn more calories even
when you are sleeping! Calories count! You must find a level of fitness, make it a lifestyle.
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