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Understanding why the body holds unto weight and a revolutionary way of taking control of your weight loss
Weight Loss

12 Steps to permanent weight control

1. Set goals and keep a food journal

  • Make goal attainable
  • Make weight loss the center of your focus
  • Make them specific with a target date
  • Break them up into weekly and daily tasks
  • Reward yourself for your victories
  • Develop a daily monitoring system or chart. Click here for printable version.

2. Exercise

  • Check with competent health provider
  • Make it routine i.e. time and method
  • Keep it fun
  • Invite a friend
  • Add music

3. Create a system to monitor, support and provide accountability to someone else (a peer coach or dieter friend)

  • Report weekly with tangible data such as poundage or inches
  • Brainstorm with them to overcome pitfalls and obstacles

4. Pitfalls – recognizing and overcoming them – don’t let a slip become a fall

  • Strive for improvement not perfection
  • Analyze weekly obstacles and develop ideas on how to overcome them
  • When necessary, re-evaluate goals

5. Understand cleansing and the importance of drinking water

  • Drink up to 1/2 body weight in ounces of water... i.e. if you weigh 180 pounds you would drink 90 ounces of water
  • Work with professional if going over 100 ounces of water a day
  • Bowel movements several times a day are extremely important because the body is releasing toxins from the fat
  • Fiber, especially found in raw vegetables and fruits (as well as supplements such as psyllium and slippery elm), will help absorb the toxins so the body does not suffer from autointoxication
  • Remember, sweating is an efficient way for the body to cleanse

6. Understand your body and why it holds onto weight

  • Body types and shapes indicate which gland or organ weakness is contributing to excess weight
  • Blood sugar and insulin imbalances can contribute to excess weight
  • Poor digestion and assimilation make it harder to control hunger
  • Know your Blood Type and the foods which are beneficial and detrimental to your body

7. Understand cravings and what they mean

  • Cravings are often induced because of a vitamin or mineral deficiency
  • Allergy to a food can cause you to crave it.
  • Yeast overgrowth can cause sugar cravings
  • Blood sugar imbalances

8. Understand food categories (what is a carbohydrate anyway?)

  • Proteins are: meat, eggs, fish, nuts, beans, legumes and lentils
  • Carbohydrates (a sugar that is a plant or plant-produced byproduct) except nuts or avacados
  • Good carbohydrates have a low Glycemic Index or low sugar/high fiber
  • Bad carbohydrates are still healthy but have a higher Glycemic Index or high sugar/low fiber and raises blood sugar easily
  • Fats and Oils are necessary to feel satisified and are needed by every cell of the body. Good sources are: butter, olive oil, fish, flaxseed oil, evening primrose oil, hemp oil or krill oil, and Super Omega 3's
  • Understand the difference between soluble and insoluble fiber

9. Make your house diet friendly

  • Don't keep junk food in your house
  • Don't go shopping when hungry
  • Have plenty of raw vegetables and fruits on hand
  • Have nuts to nibble on
  • Prepare meals ahead if necessary

10. Diet aides available (sweeteners, etc)

  • Aspartame (NutraSweet) and Saccharine are not good sources to sweeten foods
  • Splenda is not a healthy source to sweeten food, but does taste just like sugar
  • Stevia is a good source and nourishes the body, but doesn't handle heat well
  • Xylitol doesn't nourish the body, but can be used exactly like sugar even to bake or cook, however it takes a while to get use to it. Start out slowly to avoid flatulence or diarrhea.

11. Toning – how and why

  • Exercise
  • Omega 3 oils
  • Collatrim - collagen
  • Dry skin brushing
  • Food-grade coconut oil topically

12. Plateaus – how to handle them

  • Exercise more
  • Take herbs to stimulate your metabolism
  • Nourish the Glandular System
  • Use supplements to emulsify fats
  • Do a cleanse or flush

We have FREE online weight control support group meetings every monday.  To register click on time best for you.

10:30 AM

9:00 PM

Copyright © 2010 Dr. Mary Reed Gates, CNHP, MH, ND, Lancaster, PA
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