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Dieting Tip: Rev Your Engine with Breakfast for Best Weight Loss Results 

Eating breakfast is very important to your metabolism in your desire to lose weight. This dieting tip is for the many people who skip this meal all together, thinking that they will save calories by not consuming as much food. Others simply say “I can’t eat breakfast”. I was one of these and I found out that I was actually slowing down my metabolism by not eating before lunch.

Your body needs fuel and if it does not get the fuel, it slows down, just like your car. So by eating or drinking a healthy breakfast you are revving your engine (metabolism) your body can properly utilize the calories you put in all day long.

If you are not a breakfast eater, you may have to force yourself to start consuming nutrition within the first hour upon waking. You may have to start with just something very small and work up to a full nutritious breakfast.

This dieting tip is not to get you to consume more calories, but to get a good start to each and every day with a healthy breakfast.

We all know that milk contains calcium and vitamin D. By drinking a glass of milk you are getting some of this essential bone strengthening nutrient. Dieting tip # 10 can have you easily losing a few pounds simply by purchasing a milk that has less fat.

By switching to a less fat choice you will save calories daily. You may want to start taking the fat out slowly by switching first to 2% then down to 1 percent and then over time going to skim milk.

Say you consume 1 glass a day, by drinking skim milk verses whole milk you will save 23360 calories witch converts to over 6.5 pounds.

By switching to a less fat choice you will save calories daily. You may want to start taking the fat out slowly by switching first to 2% then down to 1 percent and then over time going to skim milk.

With this one change you can lose over 5 pounds of body fat in one year’s time. Not bad for an easy dieting tip.

Avoiding fats in foods may give you higher calorie content.

Dieting tip, beware of buying foods that say low-fat. These foods can often mean they’re higher in calories, because of the fillers needed to make it taste good. Quite often sugar is added to low fat foods.  Look at the calories on the label as well as the fat content and the ingredients.

A low fat or fat free food product may be worse for you than the regular product so this dieting tip encourages you to become a label reader.

Also do not take the heart smart symbol for being a healthy product…

These companies are paid advertisers and have to meet a low set of credentials to qualify. You have to become a label reader to get the best value when grocery shopping for a healthy diet.

Dieting Tip Fact: Food Label readers eat healthier than non label readers…

Tracking your measurements during a weight loss program is perhaps more important than the actual pounds that you have lost. But many people do not know how to take body measurements. Muscle burns calories much more quickly than fat, so the leaner you get, the more muscle you build will help with the weight loss portion of your weight loss program.

 This is valuable information as no 2 people will lose the same amount of inches in the same places and you may have to increase an activity to help with stubborn spots that want to hold the fat. Track your body as you turn flab to muscle. Here is how you take 11 (15 actually if you count doing both right and left) different body measurements. Wear tight fitting clothing (or no clothing) and write down what you were wearing when you took your measurements. Put the same clothes back on your next scheduled measurement time.

Remember to relax your muscles while you’re measuring your inch loss progress. It may be easier if someone helps you with this task and takes your body measurements for you to get the tape positioned accurately. This also helps with motivation because the truth is known.

From top to bottom measuring guide

1. Neck Body Measurement: Be sure to measure the thickest part around your neck.

2. Bust Body Measurement: (for women only) don’t pull the tape measure so tight that you squish yourself. The tape measure goes around the fullest part of your bust and going straight around your back. Be sure that the tape at the back is level with the tape at the front. 

3. Chest Body Measurement: For Women: Position the tape right under your breasts as high up as you can get, keeping the tape measure level. For men: measure the fullest area of your chest area, may start anywhere under your armpits.

4. Upper arms Body Measurement: Measure anywhere above your elbow but be sure it is at the largest position on you upper arm. Do remember to do both your right and left side. You may be amazed by the difference in size from one side of your body to the other.

5. Forearms Body Measurement: Find the fullest location anywhere below your elbow.

6. Waist Body Measurement: the smallest part of your mid section. For those of you that do not have a waist indent, place your tape right at the navel line and go around your body evenly.

7. Hips Body Measurement: Your hip measurement is the biggest part of your buttock area.  Some people’s hips may be high, just below the waist and some may be low so the hips sit just above your thighs, just measure in the fullest area and be sure to keep the tape parallel.

8. Midway Body Measurement: Locate the largest spot midway between hips and your waist. Normally it is known as “the bottom roll” to anyone on a weight loss program.

9. Thighs Body Measurement: wherever they are the biggest and remember to do both sides.

10. Knees Body Measurement: Most people thin the knee measurement should come from the middle of the knee cap. You should really get the measurement from directly above the knee.

11. Calves: Find the spot under your knee where you have the most meat. Measure down from your knee to ensure accuracy in positioning for your next charting of your body measurements.

Re-measure yourself every month or so. It may seem scary to see your measurements when you first start a weight loss program. Once your begin to see results of fat changing to muscle and your muscle starts burning more calories you will benefit from the feeling of pride and accomplishment. Even if you have been on a weight loss program for a while, it’s not too late - it is great to watch your body continue to turn flab to muscle.

Grab your cloth measuring tape and get started now tracking your inch loss now that you know how to take body measurements!

Watch out for juice in your weight loss diet. Once for once, fruit juice contains as many calories as drinking a soda. So for this dieting tip set a limit of maximum 1 glass of juice a day and even dilute it with water to still enjoy the taste but with less sugar and calories.

Instead reach for a cold glass of tomato or V8 to get more nutrition, less calories and will increase your servings of vegetables.

 Drinking 1 serving size bottle of V8 juice is equivalent to 2 servings of vegetables.

 So be careful of your drink choices in your weight loss diet and follow this dieting tip daily for an easy nutritional lifestyle change.

Cooking with oil cannot be avoided sometimes, so what oil should you use when trying to lose pounds and inches?

This dieting tip is switch from your current corn, canola or peanut oil to the healthier Olive Oil. It contains omega 3 fatty acids and is actually good for you. That being said it is fat and is still high in calories so defiantly limit your intake of any type of fat.

You can use olive oil instead of butter or margarine on your baked potatoes or vegetables and the extra virgin olive oil has better flavor for this than straight olive oil. Making this small change that is easy to adapt and can have significant benefits to help lose pounds and inches.

This dieting tip has nothing to do with food, but it still has to do with what you put into your body. Your mind is in your body and without the right mindset you will not successfully lose weight and reach or maintain your goals.

To successfully lose weight your mental attitude plays a large role. If you can stay happy and not get stressed  then you will more likely lose the weight you desire. If you surround yourself with positive people and people who believe in you and your goal, your chances are better to have good weight loss results. You may want to read or listen to self development or motivational material to improve your mental attitude. Join a support group, where everyone can help to encourage each other.

So this dieting tip is to take at least half an hour every day to work on your mental attitude and you will find it a whole lot easier to have weight loss results. The more you fill your mind with a positive attitude the more likely you are to successfully lose weight.

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Blueberries are said to be the number 1 food in the super food group.

 

There are many nutritionists that say if you are going to change anything in your daily diet that the addition of blueberries is the ultimate change and a top rate dieting tip.

One 4 oz serving of blueberries contain the same antioxidant power of five servings of other fruits and vegetables. There are many ways to incorporate blue berries into your diet, sprinkle on your cereal or in yogurt, bake in muffins, make a smoothie or eat them raw or frozen for a snack or desert. Just eat them and satisfy your sweet tooth in a healthy way and have better success with weight loss.

Blueberries contain only 83 calories in a whole cup, so can also be very filling while watching your calorie intake. Max your weight loss results by eating the super food blueberries.

This article below written by DR. Sue will inform you on aspartame and let you see if you should say yes or no to aspartame in your dieting efforts. Is Aspartame better when dieting? You be the judge.

Is Aspartame a Good Idea?

What is Aspartame? According to Wikipedia, aspartame is an artificial sweetener derived from aspartic acid, phenylalanine and methanol. The first two chemicals are naturally occurring amino acids and methanol is also known as wood alcohol, not the ethanol found in adult beverages.

Where is it found? Aspartame is found in 6000 foods and beverages worldwide. It is also known as Equal, NutraSweet, and Canderel. You are most likely to consume it in a diet soda (even though most sodas are terrible for you). Read labels carefully if you wish to avoid aspartame.

Why should I be concerned? Aspartame is something you should make an INFORMED choice about. Realize that it is a huge money maker so there is going to be a positive spin on it from many sources. Scientific literature and health professionals worldwide raise concern about aspartame safety.

Dr Russell Blaylock has classified aspartame as an “excitotoxin”. An excitotoxin is a chemical that over stimulates the neurons in the central nervous system at the synapses. The term was coined in 1969 in the highly respected Journal Science during a test of monosodium glutamate (MSG) on mice. Normally, glutamate and aspartate bind with receptors and activate the neuron. If they are not quickly removed, or there is a large excess of either amino acid, then cell over excitation leading to cell death can result.

Although not conclusive, there are major journal articles testing the hypothesis that this mechanism may be responsible for disorders such as autism, ALS, MS and Alzheimer’s. The glutamate and aspartate may be key factors in the degenerative process.

Another issue is the methanol that results when aspartame containing products are heated above 86 degrees F (Mercola, 2005). Methanol is very toxic and much more toxic when there is no ethanol present as a competitor. Studies have shown that neuropathy can result from chronic methanol exposure.

Now the extra important point. The blood-brain barrier that is present in all people is NOT fully developed until adulthood, and allows seepage of excess glutamate and aspartate in all people (Mercola, 2005). You have even more reason to be cautious with you children and their intake of these excitotoxins. You children’s quality of life will be diminished as their brains will not function at the level that they are capable of. If you have sensed a change in the way children behave and think in the last 30 years or so, then chemical toxicity is a very probable contributor. The foods we eat are far different from those available 30 years ago or more.

Chiropractic is all about natural drug-free living. Chiropractors correct subluxations to encourage full nerve signal transmission, but if nerve cells are attacked by toxic chemical intake, your chances of full nerve heath are diminished.

Feel free to email me if you have any questions or are interested in getting more sources of information on this topic. It is my goal to help you make more informed choices about your health and wellness.

Dr. Sue is the owner of LeBlanc Chiropractic in Firestone, Colorado. She can be reached by email at sue@drsueleblanc.com

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