No Eating Contest
You will need to spend at least 20 minutes to complete a set meal. Place a clock on your dinner table in order to keep track of your time and slow down your eating pace. Chewing more will help to slow down your eating speed. Breaking down foods to small particles will help to absorb nutrients to your body and promote healthy digestion.
Eat like a Course Meal
Start by eating vegetable or soup, then meat, and rice at the end. The order helps to prevent from spiking your blood sugar level. When this happens, your body cannot break it down, therefore it gets stored as fat. Even for breakfast start with vegetable. If you cannot, start with fruit such as apples, oranges, and blueberries. These are better options than toast and cereal. Not only will they help to prevent spikes of your blood sugar level, but also are good sources of fiber, vitamins and minerals.
Remember when you were a kid, what your mom or dad used to say at the dinner table. Pay attention to your posture when you eat. Pull in your chin, engage your stomach muscle, and keep your back straight. Actually siting straight helps you to burn calories and promote healthy digestion. You and your loved ones can coach each other how you eat at the table. If you eat alone, place a mirror to see how you eat.
Walk After The Meal
After you enjoy eating a delicious meal, take a walk. This will help not only to burn your calories but also help to lower your blood sugar level.
Know Your Number
Calculate your body mass to see if you are at a healthy weight. Your BMI should be between 18.5 and 24.9.
BMI = Your Weight (kilogram*) / Your Height (meter**) / Your Height (meter)
*1 pound = 0.45359 kilogram
**1 foot = 0.3048 meters
This is how to calculate. For example, you are a 5.3 foot tall and weigh 120 pounds. Your height 5.3 times 0.3048 equals to 1.6154. This is your height in meters. Your weight 120 times 0.45359 equals to 54.43. This is your weight in kilograms. You plug the numbers to the formula above. 54.43 divide by 1.6154 divide by 1.6154 equals to 20.9. This is your BMI.
If your BMI is 25 or larger, you will have more chance to become diabetic. If you become diabetic, you have more chance to develop Alzheimer and Cancer.
According to a study by Columbia University, if you sleep less than 5 hours per night, you have a 50% or more chance to become obese. Try to sleep 7 to 9 hours per night. Do not eat less than 3 hours before you go to bed. Stay away from TV and computer or other things that excite your brain before bed. Instead relax by enjoying music, aroma oil or a bath.
As I mentioned before, “losing 1kg per month” is the base of the diet. What does losing “1kg of FAT” mean?
These people below have the same weight.
Why do they look so different? The answer is hiding behind “weight of fat”. You may think that fat is heavier than lean meat. Actually fat mass is larger than lean meat because fat is lighter than lean meat.
Now you learned the importance of losing fat rather than watching your weight by weighing yourself every day.