HOW TO GET THIN & STAY THIN
Your New Healthy Eating Plan

1: You cannot lose weight without regular exercise.
It’s a simple fact.
Find a weekly exercise routine that you don’t hate and do it always. Make it a part of your life. Burn calories, speed metabolism, pumps lymph, good skin, good heart.

2: Drink Water.
Hydration needs vary greatly from person to person but most people don’t get enough. Also, many people confuse the thirst sensation with hunger, so that when they are thirsty they eat. Food does not quell this thirst so that they are soon thirsty (which feels like hunger) again and so they eat again.

Hint: Whenever you feel hungry (away from meals times) have a full glass of water and wait for 10 minutes before you have a snack. (Note: Do not replace meals with water.) You may well find you didn’t need to eat.

3: Fat.
Everyone needs to eat fat. If you cut fat out of your diet entirely your body reverts into starvation mode and you will probably put on weight. What is important is to eat the right kind of fat. Saturated fats come predominately from animals and are found in meat, butter, milk, eggs etc. These fats are bad for your heart and your weight. Unsaturated fats are generally from plants and are found in nuts, seeds, vegetable oils and in small amounts in legumes and even fruit and vegetables. These fats are essential for metabolism, healthy heart and cellular health.

Hint:
• Use extra virgin olive oil when cooking.
• Buy lean meat.
• Try seafood instead of steak.
• Use avocado instead of butter
• Don’t be extreme …… if you normally spread butter like cheese, just try spreading it a little thinner. If you cut it out completely you’ll never stick to your new healthy eating plan.

4: Protein.
Protein is good. It’s essential to build healthy tissue and from our perspective it’s most useful because it fills you up and helps you stay full for longer. If you can add protein to most of your meals you will find that you eat less at each meal and snack less in between. However the type of protein is also important. Protein from meat is useful but it often comes along with saturated fats and little fibre. A diet too high in meats will overload your liver and course your bowels to stagnate which in the long term can lead to serious health problems. Protein from beans, seeds, peas, nuts and soy products (eg. Tofu) mostly contain excellent amounts of fibre, vitamins and minerals. One advantage of fibre is that it slows the release of insulin, reducing your hunger between meals.

Hint: Try to include protein at breakfast and lunch.Use nuts and seeds for a snack.
Emphasise beans, peas and seeds in your meals, they are surprisingly tasty.

5: Carbs.
Carbs are good and carbs are bad. Crabs are an essential source of energy. The trick is to eat the right ones. Sugar and refined carbohydrates (white bread, pasta, white rice, cakes and biscuits) are not only high in calories but they stimulate a rapid release of insulin to control blood sugar. After a shot period your insulin levels drop dramatically making you HUNGRY. Whole grains (wholemeal bread, wholemeal pasta, whole oats, brown rice etc.) not only contain much more beneficial nutrients but release insulin at a much lower rate so you feel full for longer. They are also lower in calories per weight. Vegetables are the best source of carbs, they contain excellent vitamins minerals and fibre. Fruit is also a valuable source but be wary as some fruits contain a lot of sugar.

Hint:
• Change from white bread to wholemeal
• Change from white rice to brown.
• Learn how to read the sides of packets.
• Don’t over eat, stop when full
• Avoid sugar, it makes you hungry.

6: General.
Don’t skip meals it speeds up your metabolism.
Avoid processed foods.. if it’s wrapped in plastic and ready to eat it is generally full of preservative, colours and flavours and void of nutrition.
Read labels. Use a supermarket like a library and get to know what foods are high in fat and sugar. Low Fat usually means high in sugar.

ENJOY HEALTHY FOOD.
You cannot lose weight eating crap food.
You cannot eat good food long term if you hate the taste.
So….. learn to cook healthy meals that you enjoy.
Find healthy snack foods.
Even if your favourite food is ice cream don’t cut it out completely, just be conscious of the effects. Save your bad foods for Saturday and eat healthy on the other six days.
Control portion size.
Try to drink with your meals(water that is).
It’s up to you- only you have the power to make yourself healthy. Make the choice and enjoy your new healthy lifestyle. Think of yourself as a healthy person. Know that every healthy meal you eat is a positive step and that every piece of exercise you do is burning calories. YOU CAN.