During the holiday season the average American gains 5-7 pounds. Many Americans react by starting one of the numerous diets on the market. Those diets work short-term through caloric reduction. Unfortunately, 98% of all pounds lost are regained. Diets do not work because they do not reset the person’s physiology. So, to help you lose the weight that you may have gained during the holidays, I want to offer 12 easy steps for resetting your physiology. With this approach, you will lose weight. More importantly, with your physiology reset, your weight will not return.
Here are the easy 12 steps, which I encourage for the month of January …
1) Eat like a King during the day, a Pauper at night –
This is an old saying, known for decades. But research shows how it is physiologically accurate. The calories, which you eat for breakfast and lunch, are utilized as energy. The calories, which you eat at night, are not utilized for energy; they are deposited as fat. Which explains why people gain weight during the holidays. They shift more and more of their caloric intake to night via the multiple dinners and parties. For January, you need to do just the opposite. Eat a greater portion of your calories early, not late.
2) Shift your breakfast to oatmeal –
The outer coating of oats contains a highly soluble fiber, plus it is rich in many antioxidants. Oatmeal helps the body bind toxic minerals and acids; and it also helps balance your blood sugar. It helps the body extract fat from your fat cells, converting it into sugar. That process will allow the body to burn up some of the fat that you have accumulated during the holidays. In addition, oatmeal every morning will reduce your consumption of any cereals, which are mostly sugar, which is just what you want to avoid.
3) Add prunes to the morning cereal –
Many people view prunes as something for the elderly to help them with the motility of their digestive track. However, prunes rank the highest of all foods for neutralizing free radicals or reducing inflammation. You want the inflammation reduced because a reduction in free radicals allows the body to “calm down”, heal, and reset its physiology. Once the inflammation is reduced, your new physiology will more effectively promote the regulation of sugar with the reduction of fat cells and the reduction of that excess weight.
4) Add nuts and seeds to the oatmeal –
A handful of nuts or seeds, consumed on a daily basis, will also help reset your physiology. Nuts and seeds help the body in many ways with excellent nutrients and antioxidants. However, nuts and seeds also help the body release growth hormone, which increases your metabolism. A higher metabolism will burn more calories, drawing even more fat from the fat cells. So, the addition of nuts and seeds will augment the effectiveness of the morning oatmeal, helping you lose the holiday weight.
5) Soup for lunch –
If you compare two people who eat the exact same amount of calories for a month, the person who consumes soup for lunch will lose weight compared to the person who does not eat any soup. In fact, the more bowls of soup you eat on a daily basis, the more you will lose weight. Two reasons. Soup will fill you up, decreasing later caloric intake. Second, soup is easily digested, leading to less inflammation, more efficient use of the calories, and a resetting of the body’s physiology. All three of the processes are helpful for re-establishing an effective physiology for the body – and the appropriate weight.
6) Salads for lunch –
If a bowl of soup is not sufficient for your level of hunger, supplement with a salad. Ideally, you should eat at least 5 colors per day, including green / red / yellow to orange / black to purple / blue. All foods with colors are loaded with antioxidants, which will reduce inflammation. Again, by reducing inflammation, your body will heal and reset its physiology, allowing for more effective digestion and more effective utilization of your caloric intake. The calories will go toward your metabolism, not toward deposits in fat cells.
7) More fruits as snacks –
Everyone knows that an apple a day keeps the doctor away. But people tend to underestimate the importance of all fruits for better digestion, less inflammation, and better physiology. There’s one point that people don’t know. Despite the recommendation of eating a daily apple, the smaller fruits are often packed with more antioxidants. Berries of every kind and color are great sources of nutrients and antioxidants. They too help regulate the physiology. Add them to your oatmeal. Or eat them as snacks early in the afternoon. Again, calories need to be consumed early, not late in the evening.
8) Decrease meat at dinner –
Ideally, you should be a vegetarian during the week and a carnivore during the weekend. Vegetarians suffer from fewer degenerative illnesses and they usually weigh less. By reducing your consumption of meat, you are doing much more than reducing calories. You are reducing your consumption of toxins, chemicals, and contaminants found in meat. By reducing those toxic compounds, you allow the body to cleanse itself and heal itself, thereby further helping it to reset its physiology, leading to further weight loss.
9) Eat lower on the food chain for dinner –
The higher you eat on the food chain, the more contaminants are found in the food. That is true for all meats, even fish. The larger fish, like swordfish and tuna, have more toxins, contaminants, and chemicals than the smaller fish. The best approach is to eat foods at the bottom of the food chain. That is especially true for legumes, other plants, fruit, and nuts. It is the same process. The lower the consumption of contaminants, the less the inflammation, the better the digestion; and the better the physiology of the body. With fewer contaminants (and the same calories), you will actually lose weight because the body’s basic physiology is more effective.
10) Eat brown rice, not white rice –
White rice begins as brown rice. White rice occurs when the outer coating of the brown rice is removed. But that outer coating of brown rice is full of nutrients and antioxidants. Together, brown rice is much more effective for a better control of your blood sugar. You want that increased control of blood sugar more than you want decreased calories. Why? Because a reset physiology controls blood sugar by pulling sugar out of your fat cells. That will decrease your weight. Farmers who eat brown rice are always healthier and thinner than farmers who eat white rice. Follow their lead.
11) More tea, less coffee. Plus less wine –
Tea is another item that is very effective in reducing free radicals and inflammation. Tea contains polyphenols, which are powerful antioxidants. By drinking your tea, especially when combined with the above habits, your body’s physiology will be reset with improved health and reduced weight. Tea will also counter the alcohol you have probably consumed during the holidays. Alcohol should be reduced to one glass of wine per day, at the most. Alcohol is caloric. Worse, it is toxic to multiple organs, causing the inflammation that ruins your regular physiology.
12) – Chew. Yes, chew.
It sounds simple, but the people who gain the most weight are often the people who chew the least. During the holiday season, with much talking at dinner or parties, people talk while they eat. Less chewing leads to less pre-digestion before the food reaches the stomach. You want to decrease the strain on your intestines because that strain leads to inflammation, and inflammation leads to poor digestion and poor physiology. The better the food is digested, the better the utilization of the calories in that food. You want to try to chew 20-30 times for each bite of food. Why not enjoy the food while you eat?
Hot water, lemon, apple cider vinegar, cayenne pepper in the AM –
If you want set the correct PH (alkaline versus acidity) for your intestinal system, start each morning with a hot glass of water. Squeeze in one lemon, add a teaspoon of apple cider vinegar, and then add a pinch (or two) of cayenne pepper. Drink the full glass and wait 30 minutes for your oatmeal. That initial acidity surge will cause the intestinal system to rebound with an alkaline response, setting up an alkaline intestinal system. Alkaline promotes better digestion and less inflammation, which is what you want.
Sip hot water all day –
If you want to further cleanse your intestinal tract, setting up a more alkaline setting and having better digestion, sip steamy hot water all day. Boil water, placing it in a thermos. Sip just a little every 30 minutes throughout the workday. The hot water will cleanse the stomach cells. It will add heat to your core temperature. Together, those two features will allow for much lower inflammation, better digestion, and a cleaner physiology. Plus, the additional internal heat will burn more calories.
Drink more liquids all day –
Liquids are overlooked for their importance on the level of inflammation and level of good physiology. Most studies show that longevity is very dependent on the level of water intake. A person should drink 8-10 glasses of water per day. Water intake promotes constant cleansing, which leads to a clean physiology. As I have tried to emphasize, a clean physiology – without toxins, chemicals, and contaminants – leads to better glucose control and better weight loss. However, beware of tap water. In many cities, the tap water has chemicals from the filtering process, undermining its effectiveness for promoting a clean physiology.