What next? You have improved your sleep habits and found a motivational mantra. So, where do we go next? Will results come? What can I expect?
I can assure you, if you sleep better and eat better, results will follow. No, I don’t mean in 6 months. If you are consistent, results will be measurable in 30 days.
These are the easy steps.
Replace breakfast with coffee, tea or water.
Make your own lunch, consisting of plant or animal protein with fruit and veggies. Eat between 1100 and 1300.
Last meal of the day no later than 8 hours after the first.
Follow for 30 days and 10% weight loss is easily achievable.
What are you waiting on?
Just do it!
All those pictures you take with your cellphone are good for something after all. Go pull them up and take a closer look. Do you really like what you see?
I recently stepped on the scale and did not like the numbers. On Monday September 2nd, I was 75.6 Kg. I then saw a picture and got confirmation of what I already knew. I weighed too damn much. I need to take my own advice, stop fooling myself and eat less and sleep better more consistently.
It’s been two strict days. The plan is 30 strict days. At the end of those days I’ll reveal my weight. I will not weight myself again until day 30. Start the count, today is day #2.
Sleep better. Make better food choices. Be happier.
Religion as known this for millennia. Chants are a powerful way to train the mind. For weight loss and wellness to be a maintained we have to change our lifestyles for the long-run. The change needed is antithetical the direct our society wants us to live. The choice infrastructure of our society is such that we consume more than we think.
Our society is functionly illerate, we read without comprehension and are easily misled, by the “shiny” toys being sold. Mantras are one of those shiny toys, but there is ample evidence to suggest there is power there.
Every time I am tempted to make the wrong food choice I repeat my mantra, “I will eat well today.”
What’s your mantra? Find one and say it often.
Bad advice is everywhere. It is your job to find it and discard it. In the world of diet and weightloss, poor quality information is a scourge.
If we don’t want to be trapped by the purveyors of “crap” we need to educate ourselves. Read, read and read some more. Making better choices is about high-quality data. Learning how to find high-quality data is key, not just for diet but for life in general.
With that in mind start here. Go to google and read about insulin and read about sleep quality and quantity. Only after we are convinced of the validity of the information I am presenting will you own it and follow it.
Without ownership, it is too easy to be lead astray. Keep focused, keep learning and just do it.
Stop making goals and make changes. Go to bed on time. Eat less. Eat better.
As we do the necessary, the results will come. Making great choices is about our choice infrastructure. What is choice infrastructure? Those things around us that influence our decisions without us being consciously aware.
Clean up your surroundings, and you will do better. Errors are not about individuals, poor judgment is a community affair.
How we eat and what we eat is crucial to managing our weight. The current advice is skinny on facts and heavy on opinion. The myths and folklore that surrounds food are killing us.
I suggest, and the data are supportive of a low-calorie diet that is overweighted with plant-based components.
Divide your plate into fourths. Half should be leafy vegetables. One-quarter fruit and the final quarter a protein option. Each component should be no larger than your fist.
Yesterday I made conflicting claims. I said I’d talk about what to eat and sleep. Both are connected. Both are vital to better well-being.
I will start at the beginning. Sleep rules all. Sleep is the most important activity to recovery and efficient function of the human body. We are remarkable beings.
The evidence is clear about the necessity of sleep. Sleep needs to be deep and restful. It needs to be somewhere about 7-8 hours.
Start by setting your clock for 1 hour before bedtime. Turn the lights down, turn off the TV or computer. Turn the temperature down. Wear comfortable clothes. Keep the room as dark as possible.
You should fall asleep within 15 minutes. If you have trouble falling asleep, consider low-volume relaxing music. If you use music, set a sleep timer for no more than 30 minutes.
Limit daytime naps to no more than 30 minutes.
A good night of sleep will decrease your stress the next day. The decreased stress means decreasing the hormones that could increase your cravings. Adequate sleep decreases food cravings.
Without those cravings, making good food choices is a much easier task. Our bodies are remarkable machines. We must begin to understand and work with the rhythms to achieve our goals. Adequate sleep is the beginning of taking control of your biology. It’s not about will power.
Let’s master the rhythms of our bodies and attain our goals.
This is a just a quick post to show how I schedule my meals. Next we will talk about what to eat.
First, breakfast is not the best or most important meal of the day. Have your tea, coffee or water. You will be hungry between 11am and 1 pm. Eat.
You should be hungry again 3 to 4 hours later. Snack on 1 or 2 fruits or nuts.
Dinner should be about 6pm. Snack on nuts before bed.
Get 7-8 hours of sleep and start the next day well rest. Rest is the most important component of eating well and improved well-being.
Let’s do this. Tomorrow we will discuss how to get better sleep.
I have been talking to anyone who would listen about weight management and well-being. The number one health threat in the coming century is obesity. Obesity too often is seen as an attractiveness quotient. The impact of obesity far exceeds just outward appearance. Obesity puts us all at increased risk of various diseases.
The disease risk is seen by many as a problem only in rich countries, but we are all getting more affluent. Poverty around the world has precipitously fallen over the last half-century, and conversely, obesity has increased. These changing patterns have given more options as to the content of the diet to many more people around the world. The current food trends have many focused on organic and “all-natural,” both foci have no real meaning and have allowed food companies and business interests to extract money from us without providing improved health options. The real problem is not chemicals or GMO’s. It is calorie count.
There are very few instances where increase bodyweight is not a direct factor of increase caloric consumption. Calories count. Understanding the science of digestion and how the body uses the food inputs is great; however, that understanding is only beneficial if we can count. Yes, counting calories matter. Bodyweight control is a math problem. Unfortunately, both popular and fringe food media have sold us out to commercial interests. Those interests are not limited to mega-corporations, but also to the feel-good all natural con artists. These people are leeches on an uneducated distracted society. Has America become less obese over the time that the all-natural, organic crowd has risen to prominence? Some will answer by saying that not enough people have changed to this new way of eating. Unfortunately, too many have. Too many have made poor choices. These are our bodies let’s educate ourselves and take full control. Do not be misdirected.
How do we get control? Let’s just do it! We need to change how we eat. The rapid rise in obesity is leading to an increase in diabetes and is increasing cancer risk. Consider the increase in breast cancer and the concomitant rise in obesity. The evidence may only the coincidental but needs closer examination. We cannot wait for some magic pill.
I have seen enough clear-cut evidence. Obesity is a health risk. How we handle it will have a profound impact on the prospects of our country. I am starting a journey today. I will get to my idea bodyweight before the year is out. I will give daily specific advice on how to get there to anyone that asks. If you have diabetes, you can reverse and control your disease with diet only.
If you are ready for the hard work and the joy of success, join me. I will share my daily routine. Let’s lose some weight, feel better and cure your diabetes.