12 Day Slim Down Guide in - Thane
12 Day Slim Down Guide in - Thane
12 Day Slim Down Guide in - Thane
You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
<strong>12</strong>-<strong>Day</strong> Super <strong>Slim</strong>-<strong>Down</strong><br />
<strong>12</strong>-<strong>Day</strong> Super <strong>Slim</strong>-<strong>Down</strong><br />
health where you want it.<br />
Week 5 - Keep problem food out of the house. The old adage - out of sight out of<br />
m<strong>in</strong>d - is true. If you know you and ice cream are <strong>in</strong>separable, simply do not have it<br />
<strong>in</strong> the house. Have other treats that are healthier <strong>in</strong>stead.<br />
Benefit: When you do have the occasional ice cream you will enjoy it so much<br />
more.<br />
Week 6 - Do not let yourself be around people who will pull you down. You need<br />
all the support you can get. Negative people or people who do not take what you are<br />
do<strong>in</strong>g seriously will hamper your results. If there are people <strong>in</strong> your life who are<br />
sabotag<strong>in</strong>g your efforts then you need to ask yourself if they are true friends. A true<br />
friend will be supportive and stand by your efforts to succeed.<br />
CHEATING (Indulg<strong>in</strong>g)<br />
Yes, you are go<strong>in</strong>g to slip once <strong>in</strong> a while. It’s OK as long as you don’t use it as an<br />
excuse to revert to your old eat<strong>in</strong>g habits. Just get back on track with your next meal.<br />
Don’t feel guilty, Just rem<strong>in</strong>d yourself how well you’ve been do<strong>in</strong>g and give yourself a<br />
pat on the back for com<strong>in</strong>g so far. Learn to reject your old, bad ways — to renew your<br />
dedication to yourself and to the new body and health you are determ<strong>in</strong>ed to achieve.<br />
HOW TO HELP PREVENT CRAVINGS<br />
BREAK THE CYCLE!<br />
• Food quality: This is the most important factor you can change <strong>in</strong> the area of<br />
negative food cycles. Avoid all junk food. Avoid all foods that trigger crav<strong>in</strong>gs. Avoid<br />
all added highly processed foods. Eat real, recognizable food.<br />
• Avoid all added fats: Added fats and oils can (a) make you fatter faster than<br />
anyth<strong>in</strong>g else you can do or eat, (b) <strong>in</strong>crease your risk of heart disease and cancer,<br />
and (c) can cause you to crave sweets.<br />
• Avoid sugar: Ref<strong>in</strong>ed white sugar (table sugar) is damag<strong>in</strong>g to your health <strong>in</strong><br />
many ways, and can (a) directly cause weight ga<strong>in</strong>, and (b) cause crav<strong>in</strong>gs for fats that<br />
will further cause weight ga<strong>in</strong>.<br />
• Dr<strong>in</strong>k plenty of water: This is an easy, healthful way to help avoid crav<strong>in</strong>gs.<br />
Often, a perceived crav<strong>in</strong>g for food, particularly fatty food, may be satisfied with a cup<br />
or two of water! Dr<strong>in</strong>k<strong>in</strong>g plenty of water also helps to naturally control appetite<br />
through a direct effect on the stomach. Always dr<strong>in</strong>k pure, fresh water; avoid<br />
tap water laden with chlor<strong>in</strong>e and other chemicals. Aim for at least 6-8 cups of<br />
water per day.<br />
• Try brush<strong>in</strong>g your teeth <strong>in</strong>stead of eat<strong>in</strong>g! Often, a crav<strong>in</strong>g for a particular food,<br />
especially high-fat, high-sugar food, is caused by someth<strong>in</strong>g no more complicated<br />
than a bad taste <strong>in</strong> the mouth.<br />
• Food tim<strong>in</strong>g: Do not skip breakfast; this can lead to hypoglycemia and severe<br />
crav<strong>in</strong>gs sometime around mid-morn<strong>in</strong>g, which may, <strong>in</strong> turn, cause you to eat<br />
cookies or doughnuts with coffee and sugar, which <strong>in</strong> turn can set you up for a<br />
roller-coaster blood sugar ride for the rest of the day. Not a good idea.<br />
• Avoid eat<strong>in</strong>g anytime with<strong>in</strong> three hours of bedtime. Not eat<strong>in</strong>g near bedtime<br />
can help lower your fat levels and can change your eat<strong>in</strong>g patterns so that you are<br />
hungrier <strong>in</strong> the morn<strong>in</strong>g, lead<strong>in</strong>g you to <strong>in</strong>deed eat a small-to-moderate breakfast.<br />
This <strong>in</strong> turn helps control your mid-morn<strong>in</strong>g crav<strong>in</strong>gs.<br />
• When you need to snack between meals, eat some fresh vegetables, or fat-free<br />
turkey deli slices, or a whole gra<strong>in</strong> (not white flour) product, or some fruit.<br />
• Meal size: A pattern of smaller, frequent meals throughout the day is more<br />
conducive to crav<strong>in</strong>g control than a pattern of starvation or mild snack<strong>in</strong>g dur<strong>in</strong>g<br />
most of the day comb<strong>in</strong>ed with one large (often very large) daily meal. Studies have<br />
also shown that spread<strong>in</strong>g food <strong>in</strong>take throughout the day helps <strong>in</strong> the weight loss<br />
effort, while concentrat<strong>in</strong>g calories all <strong>in</strong> one large meal sabotages it.<br />
• Avoid overly salted foods, if they lead to sugar crav<strong>in</strong>gs or if you suffer from<br />
kidney disease or high blood pressure.<br />
• Eat slowly: This will help m<strong>in</strong>imize the effect of crav<strong>in</strong>gs, because you will f<strong>in</strong>d<br />
that you are satisfied sooner than you would be if you were wolf<strong>in</strong>g your food down.<br />
• Vary your diet: Boredom is what causes most people to abandon their weight<br />
loss efforts. Imag<strong>in</strong>e if you ate noth<strong>in</strong>g but carrot sticks and celery or cabbage soup<br />
for every meal. It wouldn’t be too long before you’d be driv<strong>in</strong>g <strong>in</strong>to the first<br />
McDonald’s or stopp<strong>in</strong>g at the first bakery you saw. There are plenty of great tast<strong>in</strong>g<br />
foods to give you all the variety you need for the rest of your life. Experiment with<br />
herbs and spices and different cook<strong>in</strong>g methods.<br />
• Try the follow<strong>in</strong>g trick: Carry with you a small pad of paper on which to write<br />
down everyth<strong>in</strong>g you decide to eat before you actually eat it. This will <strong>in</strong>troduce an<br />
important time delay dur<strong>in</strong>g which you are writ<strong>in</strong>g down what you’re about to do.<br />
There is a good chance you will often f<strong>in</strong>d yourself chang<strong>in</strong>g your m<strong>in</strong>d.<br />
NUTRITIONAL SUPPLEMENTATION<br />
It is often thought that a good, balanced diet should conta<strong>in</strong> all the nutrients your<br />
body needs. But <strong>in</strong> today’s world, with mass food production and soil depletion, it<br />
usually doesn’t. And besides, how many of us really eat a “good, balanced diet”?<br />
For these reasons, and because optimal nutrition is especially important dur<strong>in</strong>g a<br />
period of active fat metabolism and breakdown, we recommend that a good multivitam<strong>in</strong>-m<strong>in</strong>eral<br />
be taken regularly.<br />
13<br />
14