Doug’s Weight Loss Plan Without the Sugar Cravings
Eating regularly every 3-4 hours will crank up your metabolism and help maintain balanced blood glucose levels. Avoid eating sugary, fatty foods that would cause the body to over-consume calories and/or crash; making you feel tired after the meal. Eating more frequently does not have to translate into consuming more calories. It actually revs up the metabolism to continually burn food for fuel and prevents the over-consumption of a meal later on in the day—typically a big dinner.
Americans Adults are swallowing 22 teaspoons of sugar each day; teens eat 34 teaspoons and it’s time to cut way back, the American Heart Association says.
Here are some key points that will get you to your goal for your New Year’s Resolution… WHICH YOU HAVEN’T FORGOTTEN ABOUT YET…right?!
- Consume breakfast on a regular basis and include a good source of protein in the morning such as oatmeal or eggs.
- Drink plenty of water (64 oz = 8 cups) each day. This is an appetite suppresser. Add 2-4 cups per day if you are more physically active.
- Reduce or eliminate alcoholic beverages from your diet. They are filled with non-nutritive empty calories (7 calories/gram).
- Each small, frequent meals throughout the day as I mentioned. As the day progresses, gradually consume less and less carbohydrates (i.e. bread-based products).
- Try to avoid late night snacks. Your body should be repairing and growing at night and not actively focusing on digesting because since your body’s metabolism slows down as the day goes on, much of the energy consumed late at night is stored.
- Get the recommended 7-8 hours of sleep each night. Not getting enough sleep causes hormonal changes that lead to an increase in hunger.
- Find some time to de-stress each day (e.g. deep-relaxing breathing, meditation, music, sports, etc.) Stress is linked to an increase in cortisol levels produced by the adrenal glands that is translated into weight gain.
- Give it 21 days to perform these tasks. This will become a lifestyle habit and not a chore
For more information on helping a child obtain overall SUPER HEALTH, please visit: www.doughaddad.com.
4 Steps to a Healthy Mouth
- Brush Teeth every day, twice a day: The mouth is a busy place for bacteria – tiny groups of living things are always on teeth, gums, lips and tongue.
- Brush Tongue Brushing the tongue helps keep the whole mouth clean and make breath smell good.
- Floss Everyday: Dental Floss finds the stuff that can’t be reached by a toothbrush.
- Visit Dentist Regularly The dentist looks at teeth and gums to check for any problems, and cleans and polishes teeth.
Note: Feeding through a G-tube; it is still important to brush the individual’s teeth daily.
Douglas Haddad is a full-time public school teacher in Connecticut and the author of parenting/child guidance book Save Your Kids…Now! The Revolutionary Guide To Helping Youth Conquer Today’s Challenges and co-author of Top Ten Tips For Tip Top Shape: Super Health Programs For All Professional Fields.
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This post originally appeared on our March/April 2012 Magazine