3 Things to do to get the Scale Moving Down – The 3rd Thing…


Now that you know about the benefits of not snacking and of delaying your 1st meal of the day, let’s talk about the third thing…

If you really want to keep your Insulin levels low so your body can access the fat you already have stored for fuel you need to stop eating concentrated food.

“What are concentrated foods?” you ask

They are any foods not in their natural state, meaning they have been ground up into a powder or had all the juice squeezed out if it.  Like flours, sugars & juices.  It probably takes 3-5 apples to create 1 glass of apple juice where all the sugar from the apples is concentrated.  But would you eat 3-5 apples in 1 sitting, probably not – So eat the whole apple and skip the juice

Flour is wheat that is ground up and made into a powder, and we aren’t just referring to wheat flour, this includes all the other flours too, almond, coconut, chickpea, etc they are all concentrated.

And sugar is the same – it has been concentrated for sugar cane or sugar beets and turned into a concentrated substance that sends your insulin levels through the roof.  Honey & maple syrup are concentrated too and even though you may think of them as healthy they will still increase your insulin levels and cause you to store fat.

And artificial sweeteners are not better, but we will save that topic for another day. 

The other bad thing about concentrated food is we become addicted to them because they cause a huge Dopamine hit in the pleasure center in our brains so the more we eat these concentrated foods the more we want them, crave them and have urges for them that cause us to eat seemingly against our own will – YIKES!!!

So the third thing is…

 
Cut out ALL Flours & Sugars
Flours and Sugars are concentrated food, and they send your Insulin levels skyrocketing!  And most of them get stored as fat on your body and never get used as fuel.  You may get a burst of energy when you eat them, but an hour or two later you feel tired and run down and end up eating more of them to pick you up again.

And I’m not just talking about the obvious things like bread & cookies & cakes.  There is hidden sugar in almost everything like spaghetti sauces and yogurt just to name a couple. 
Please, read your labels, sugars are everywhere.  Manufacturers use many different names for sugar so they hide it from you.  

Here is a list so you know how to identify them:
Agave nectar
Fructose
Polysaccharide Ribose
Barley malt syrup
Fruit juice concentrate
Rice syrup
Cane crystals
Galactose
Saccharose
Corn sweetener              
Glucose
Sorghum or sorghum
Corn syrup                     
High-fructose corn syrup
Sugar
Crystalline fructose
Invert sugar
Sucrose
Dehydrated cane juice
Lactose
Syrup
Dextrin
Malt syrup
Treacle
Dextrose
Maltodextrin
Turbinado sugar
Disaccharide
Maltose
Xylose
Evaporated cane juice
Monosaccharide
So now you know the 3 things you can do to get the scale moving downward.

  1. Stop Snacking
  2. Delay your 1st meal of the day
  3. Cut out Flours & Sugars

If you work on making these a regular part of your daily routine you will be surprised how much better you feel and how the scale will start to move down.  

One last thing…

Bonus Thing – WATER!!

Drink at least half your body weight in ounces every day!
Example – If you weight 200 pounds drink 100 oz a day.
Whenever you feel hunger & think you need to eat, drink a large glass of water then wait 10 minutes and see if you still want to eat.  When we are dehydrated it often feels like hunger, so please drink your water first.
Switch the sweet drinks and energy drinks for water and that will have a big impact on how you feel and is a healthy choice for your body.
And if you are thinking it’s hard to drink water, try using a straw – it makes it so much easier to get in a lot more water than you would think…and your body will thank you
I hope you have found this information helpful, but more importantly, I hope you put these tips to use in your life.

I know that is a lot of information, so take some time to digest it, read it again and if you would like to discuss these simple tricks further click this link to schedule a Free Consultaion with me and let’s talk.  LifeCoachingWithHeidi.com