5 Weight Loss Rules to Live By

Nutrition Blog

Posted by Cassandra Stirling

5 Weight Loss Rules to Live By

29 Apr 2012

5 Weight Loss Rules to Live By

1. Never skip breakfast.

Skipping breakfast is a common theme for many people whether it is because of a lack of time in the mornings or in many cases a personal strategy to lose weight. Whatever the reason, skipping meals is not a good idea. People who skip breakfast are more likely to be overweight and have reduced physical activity. If you use the excuse “I don’t feel hungry in the mornings” then it’s likely that you overate the night before or you ate too close to bedtime.

2. Eat low glycemic, high fiber, low processed foods.

Most people start their day with a traditional cup of coffee with sugar and a muffin, both of which are highly acidic, high in sugar and both of which cause the release of adrenaline which causes stored glucose to be released from your muscles and liver. Some of this glucose then goes to the brain which creates a brain high. This release of adrenaline is also the reason why eating sweets and drinking coffee can make you feel jittery, anxious, or nervous. Eating the muffin also causes a sharp increase in blood sugar levels and combined with the caffeine, blood sugar (glucose) levels will sky rocket, energy levels will soar further and the brain high effect increases. The brain also sends out feel good chemicals like endorphins and serotonin in response to the sugar in the blood, which is why sugar indeed creates a high or euphoria.

However, as many of you are well aware, this surge of energy is short lived. The pancreas releases large amounts of insulin in response to this surge of glucose in order to bring the blood sugar levels back down quickly. Ultimately, after a few hours of this sugary breakfast you crash and burn and are left feeling tired, hungry and craving more acidic sugar. Those feel-good chemicals also start to wear off and your mood regresses, causing you to crave sugar again to feel good again. It is similar to a drug addict needing a "fix". Doesn’t sound so good does it? So avoid meals that are processed and high in refined sugars.

3. Never let yourself get too hungry and never let yourself get too full.

The jury is still out on whether eating 6 small meals a day is better then just eating 3 regular sized meals. I personally don’t think it really matters as long as you are never feeling too full or too hungry. When you let yourself get too hungry you run the risk of binge eating or overeating at your next meal and this is never a good idea. However, if you eat a meal with a low glycemic index and one that is well balanced, it should sustain you until your next meal. So it is all about what works best for you. Additionally, it is always a good idea to keep snacks readily available in your car, your purse, at your work, etc... to prevent you from becoming depleted and ravenous.

4. Stay hydrated.

Hydration is also the key to wellness and maintaining your ideal body weight. 75 percent of Americans are chronically dehydrated. This is scary considering that mild dehydration can cause a 3 percent decrease in metabolism. Not to mention, the thirst mechanism is so weak for many people that it is mistaken for hunger causing them to overeat. I like to start with a glass of lemon water in the morning and I continue to drink water or herbal teas all day between my meals. It is not a good idea to drink water with your meals as it can interfere with digestion. You should try to drink at least eight 8-ounce glasses of fluid a day (keeping in mind that all fluids count toward the daily total). Also remember that some fluids like caffeine and alcohol are diuretics and can be dehydrating when over consumed and are highly acidic.

5. Stop eating at least 2-3 hours before bedtime.

This is important because growth hormone is released while you sleep and growth hormone helps you to burn fat and increase lean body mass. But when you eat, insulin is released and growth hormone does not like to exist when insulin is around, hence you must stop eating 3-4 hours before bedtime so as to keep insulin at bay and allowing growth hormone to do its job. Growth hormone is also stimulated by exercise so get moving!

If you follow these basic rules combined with regular exercise you should have no problem losing or maintaining an ideal weight. It’s all about being in tune with your body and planning your meals ahead of time so that you don’t get caught in a vulnerable position. Last but not least, do not give it. If you have a bad day, brush it off and start fresh again. In the words of Napolean Bonaparte, "Victory belongs to the most persevering."