Dear Reader,
I still hear and read a lot of junk about fat loss. Today I want to tell you how to avoid one of the worst offenders and give you some new strategies to keep fat off.
Let’s start with this:
For the past half-century, the American Medical Association, nutritionists, the media and the medical establishment have pushed the idea that fat is the primary cause of heart disease and any number of other health threats. And by replacing fat with fiber, breads, and cereals, your health will supposedly improve.
The result? Rates of heart disease and diabetes are higher than ever. In fact, ever since the low-fat craze took hold late-onset diabetes is up over 900%. Two thirds of Americans are now obese – much higher than 50 years ago.
And compared to our ancient ancestors, we’ve dramatically changed our diet. Going from hunting to farming grains alone more than doubled our carbohydrate intake. And, if you cut fat from your diet, you’re consuming even more carbohydrate.
Carbohydrate does not stimulate muscle building. Your body converts it into either sugar or fat. Ironically, as you religiously follow the latest low-fat, high-carb diet, your waistline will only get bigger.
And, your body responds to excess carbohydrate in other, more dangerous ways. Most significantly, it produces more of the hormone insulin in order to absorb and metabolize the carbs you’re eating. Once the “sugar high” caused by the insulin spike from dietary carbs wears off, you’ll have less energy and your mood will darken. You’ll pack on the pounds, finding it more difficult to get up the stairs or go out and exercise. And your body will eventually develop insulin resistance, a pre-cursor to diabetes.
And another thing: eating carbs actually makes you crave more. (We’ve all heard the term “sweet tooth,” and you probably know someone who’s a self-described “sugar addict.”) When you eat carbohydrates, your high insulin levels trigger the hypothalamus – the part of your brain that regulates hormones – to send out hunger signals calling for even more carbohydrates. This prompts you to eat more and keeps the vicious cycle going.
But there’s one problem: Cutting carbs from your diet can be difficult. If you’ve ever tried to eat a sandwich without bread, you know what I mean. But that doesn’t mean it’s impossible.
Here’s a strategy that I use that really works: Planning your meals. I’ve done this for years and it works wonders.
Here’s how to do it:
Simply sit down with a note card the night before and plan what you’re going to eat the next day. Also decide (the best you can) where you will get your meals and your snacks. It adds a rational thought process to the decision of what to eat. And, it takes away the temptation to eat impulsively. It also helps me to avoid empty carbs.
Another great technique is creative visualization. Sit quietly for a moment and create a mental picture of you sitting at your dinner table. Visualize yourself eating high-protein, low-carb meals. Feel the sense of satisfaction that comes from eating those foods. Feel the pride and sense of achievement that comes from following your meal plan.
As you sit with that image, feel how easy it is to avoid the foods that make you fat. Empty carbs… Fried foods… You don’t miss them at all. Everything you need is on your meal plan.
This visualization really helps. By creating a picture of contentment and success, you “set your intent.” This helps turn your vision into reality. It also gives you a reference point to easily return to in case you get tempted.
When I was in India last year, the yogis talked about a similar technique: Focusing the mind on your goal. Seeing it with clarity… feeling like it already exists.
Try it. It’s easy and it works. For more details, on a successful weight loss coaching program including this technique and many more click HERE. A friend of mine has set it up for you.
To Your Good Health,
Al Sears, MD