How I Lose Weight and Feel Better
I’ve spent 21 days losing 10 lbs and getting in shape. People have been asking me about how I did it. Questions like what diet approach I was on, how many times a week I go to the gym, what supplements I use, and a lot more.
Please take note: I’m not a dietitian. My transformation was based from a thorough research and study from the False Fat Diet book by Dr. Elson M. Haas. Go grab it on Amazon.
Here’s a bit of my case…
I’ve had a severe headache. My doctor said I was hypertensive.
When migraine attacks, my blood pressure elevates.
I took medications for relief. And furthered my knowledge about migraines and headaches.
Anyway, I thought I’d point out some basic things I did on how I feel better and lose weight as well.
Ready? Here we go!
1.) I KEEP A DIARY
Writing on a journal diary has been a preferred diversion for humans in the past. Research has proven that journaling makes positive changes.
Writing down everything I consume will make me less likely to eat the handful of sugary foods.
I spend a few minutes thinking about what drives me to lose weight (because I’m overweight) and write down all my motivators.
Painfully honest? Yes, I have to write to express what is happening at the moment — that includes both the good and the bad context in life.
Clue if you love to do the same:
- Track down the foods you eat.
- Create a menu plan.
- Write down how your mood affect your food choices or the other way around.
- Get insight on your sleep.
- Mark daily water intake.
- Jot down things you are grateful for.
2.) I READ A LOT AND THIS IS WHAT MY RESEARCH SAYS: DROP FOUR WHITE FOODS
Remove white rice, white bread, white potatoes, and white pasta in your diet.
But how could this be? I’m an Asian woman who simply loves to eat white rice and white bread.
Giving a toast to a thick slice of white bread or use with sandwiches is heavenly yum!
Fried rice has been a nostalgic dish because I learned it from my mom back in my good old days.
Forgetting it this time!
White foods stimulate a cycle of food craving. By cutting them, you decrease your hunger and you’ll find it easier to eat less and lose water weight.
How long? Oh well! I gave myself two weeks to get beyond the cycle of food cravings.
Anyway, I can eat them back in my diet in a smaller, sustainable amounts.
Tough, isn’t it?
First step is always the hardest! But you have to believe that a little (hard) work never killed anybody!
You may experience some setbacks, such as:
- Irritability
- Headache
- Cramps
- Muscle pain
- Chills
- Powerful cravings for the foods you are avoiding
Don’t panic!
This is completely normal. As awful as it may be, experts says that withdrawal from refined foods is a vital step on the way to achieving total health.
Remember that…
The only way to keep your health is to eat what you don’t want,
drink what you don’t like, and do what you’d rather not.
— Mark Twain
3.) I LEARNED FROM DIETERS TO INCLUDE AVOCADO, CHIA SEEDS, LEAN MEAT, AND FISH. HERE’S WHY…
Avocado: Great source of several vitamins, minerals, healthy fats and fiber. Eating this fruit helps you feel full longer.
Chia Seeds: The Aztecs, Mayans, and other ancient tribes used chia to fuel themselves — in battles, on long running, and hunting expeditions. But did they know the science behind it? Well, the early people who were on these tiny seeds were definitely benefited on to something.
Chia Seeds functionality:
- Omega 3
- Fiber
- Energy
- Protein
Lean meat and fish — good sources of healthy protein.
I added eating the ever yummy greens, too! The fiber-containing foods such as vegetables help provide a feeling of fullness.
What now?
Are you still with me?
Keep away from processed and high-calorie foods and snacks.
4.) GET SUNLIGHT
Sunlight is amazing! Except for that sunburn thing.
I love spending my time to beaches. I go and feel the sun with the sand beneath my toes. I am one of those tribe who call it paradise.
Yet, most of us don’t get an experience like that all the time.
But even if you can’t lay around on the beach, you can have the awesome normal sunlight.
Of course, it’s the same sun wherever you live in the world. We look up the same sun each day.
Research proves that being outside with the sun is by all means a nature therapy. It improves a person’s immune system, cardiovascular system, and respiratory systems. It provides:
- Emotional healing
- Decrease blood pressure
- Improve a person’s general sleep-wake cycle
- Reduces stress
Based from studies, you only need to get between 5 to 15 minutes of sunlight. Get the mood-boosting effects of vitamin D.
I’m not exactly an expert about all the science behind this. Being outside with it is a great way to get the best shot with your day. With more detailed explanation, check this out: Health effects of sunlight exposure.
5.) ARE YOU ALWAYS SITTING WITH YOUR MACHINE? LISTEN! DON’T SIT, MOVE!
I guess you’re sitting down while reading this article. Staying seated for a few minutes, of course, is okay. But the longer you sit, the more upset your body becomes.
Sitting is not bad. But in today’s desk-bound world, our life makes us sit more than move around. Human body simply isn’t built to sit for long. Rather, it is built to move.
Research has linked sitting for long periods of time raises your risk of:
- Heart disease
- Diabetes
- Stroke
- High blood pressure
- High cholesterol
- Etc…
Why not stand up and stretch right now? Go with me for a walk, will you?
6.) SLEEP
Study found that sleeping too little leads people to eat bigger portions of all foods. Ouch!
Moreover, sleep deprivation led to increased cravings for energy-dense, high-carbohydrate foods.
The best thing to do:
- Turn off computer and cell phone at least an hour before you go to bed.
- Save your bedroom for 2 S’s — snuggle and sleep.
- Say no to heavy meals close to bedtime. You don’t like heartburn, by all means.
- Calm yourself.
7.) NO FRUIT JUICE!
When I google about fruit juice, I can see that 1 cup (249 g) of it contains 23 g of sugar. Eww! Think about it. So, I drink lots of water instead.
Finding the water balance: Ideal time to drink water is first thing in the morning, mid-morning, and mid-afternoon.
8.) MEDITATE
5–20 minutes because I love the mantra meditation.
Meditation brings loads of scientifically proven benefits to overall wellness. It’s a part of the path towards enlightenment and self realization.
With practice, you’ll be able to achieve a sense of peacefulness.
Conclusion:
Think of a fairy tale. A fairy godmother isn’t going to jump off and make wish come true. If you want to lose weight and feel better, don’t just wish really hard. You need to get up and do something now!
If you loved this post, I’d love to hear from you! You can join my brand new Facebook group ‘Elimination Diet’ at https://www.facebook.com/groups/21DayEliminationDiet/.
