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