Your body is primarily a reflection of your mind. If you have a disciplined mind, you can control the shape of your body. You can easily gain or lose weight, and make or break your health, depending on your clothes, and YOU are in control of your clothes!

Although his mind controls his body, it is difficult to see changes in his mind. On the other hand, it is easy to see changes in your body, and changes in your body affect your mind. For example, when you exercise, you feel energetic. When you lie on the sofa and take a nap, you feel lazy. If you want to feel energetic more often, exercise more often. If you want to feel lazy more often, exercise less or do nothing.

Regardless of how you would like to improve your body, whether you want to lose weight, gain weight, or simply improve your health, there are four steps to take:

1. Set clear goals

2. Eat wisely

3. Daily exercise

4. Think positive

1. Set clear goals

If you don’t set a clear goal, how will you know if you’ve achieved it? What exactly is your goal? Is it to weigh 115lbs? or maybe 185 pounds? or maybe have a 30 inch waist? These are all clear and measurable goals. You can know with a scale or a tape measure if you have achieved your goal or not, and how far you have to go.
Setting a goal like “I want to look good in a bathing suit” is not specific. What does it mean to look “good”? What looks good today may not look good tomorrow. “I want a size 6 dress to fit” is specific, because either the dress fits you or it doesn’t. It is clear.

To set clear goals:

has. identify where you are

b. Set a specific goal

against Setting a deadline

d. Make a detailed plan

2. Eat wisely

Anything you put into your body becomes the raw material to build your body. If you eat junk, you will have a junk body. If you eat healthy food, you will have a healthy body.

A. Don’t smoke. Avoid drugs like alcohol and caffeine, and of course the more dangerous illegal drugs.

B. Avoid chemicals that aren’t really food like nutri-candy, preservatives, and food dyes.

C. Avoid junk foods like cookies, cakes, and candy that are high in calories and carbohydrates, but low in nutritional value. Instead, eat nutrient-dense foods like fish, poultry, and fresh vegetables.

D. Drink seven glasses of water each day to cleanse your body.

E. Eat slowly and chew your food completely to get the best nutrition from each bite.

3. Daily exercise

Exercise every day for at least 20 minutes, but preferably longer. If you are healthy, you should sweat during exercise. If you are unhealthy or recovering, you may have to settle for more moderate exercise, such as walking.

To help you see the relationship between exercise and diet, here are some facts and figures about how many calories you burn in an hour:

Sleeping 72 calories per hour Sitting 84 calories per hour

Walking 300 calories per hour Cycling up to 400 calories per hour

Jogging / Weightlifting up to 600 calories per hour

Running/Martial Arts/Aerobics

800 to 900 calories per hour
Now look at the number of calories in common foods:

Chocolate cake (1 slice) 345 calories can of cola (12 oz.) 145 calories

Pie (1 slice) 300 calories baked salmon (6 0z) 310 calories

2 crackers (3 inches) 240 calories wheat bread (2 slices) 150 calories

fries (10) 155 calories broccoli (1/2 cup) 20 calories

So if you go for a 30-minute walk and then come back and drink a cola, you’ll only burn an extra 5 calories. If you go to a martial arts class for 45 minutes and eat dessert cake for lunch and dessert cake for dinner, you will actually gain weight.

4. Think positive

Remember: your mind controls your body and you become what you think. Think positive and become positive. If you believe it, you can achieve it. To continue thinking positive for a long period of time:

A. Write down your purpose for losing weight.

B. Get the support of your family

C. Intentionally visualize yourself as you want to look

D. Talk about your diet program

E. Find any potential obstacles to achieving your goal and come up with a plan to
overcome them.

F. For every 5 pounds you lose, celebrate with those who have supported you,
including friends and family.

Once you’ve made these plans, execute them and never, ever give up, even AFTER you’ve achieved all of your goals, so you don’t fall back into your old habits. The best way to maintain your new body is by teaching others to achieve the same positive goals. That way, he’ll remind himself why he did what he did, while helping others achieve their goals and living a healthier life in the process.

Preventing ill health is always better than trying to cure it. Take care of yourself by eating and drinking wisely, exercising daily, getting proper rest, and thinking positively. Follow the Four Wheels of Health to improve your life. Take care of your health when you are healthy. Don’t wait until it’s too late.

weight loss meals

The easiest way to lose weight slowly is to simply cut out junk food like desserts and unhealthy snacks. Stop eating cookies, cakes and sweets, and you will start to lose weight. You can still enjoy something sweet once or twice a week. . . Just don’t do it three or four times a day!

Here are some examples of healthy foods that will allow you to lose weight even faster:

Breakfast:

Eggs, to taste, with or without cheese, and vegetables. You can eat them fried, poached, scrambled or in an omelet.

You can even add ham, bacon, or sausage, as long as you can make sure the meat hasn’t been flavored with sugar (read the label).

You can eat fish like smoked salmon or smoked salmon and cream cheese.

Carbohydrate foods: You can have carbohydrate foods like oatmeal, cream of wheat, shredded wheat, bran, etc., as long as you are sure they do NOT contain sugar and do not mix them with milk, which contains fat (you can use nonfat milk , because it is a carbohydrate and you are eating a carbohydrate meal).

Lunch:

Any salad, with fish or meat: Southwestern Chicken Salad, Cajun Shrimp Salad, Blackened Caesar Salad, etc. Just make sure the salad dressing and meat/fish flavoring are sugar-free, and the salad is crouton-free. Don’t ruin the meal by adding a drink that contains sugar.

Any meal from chicken, turkey, fish with salad or green vegetables. Watch out for high-starch vegetables like corn and carrots.

Soups are difficult because they usually contain pasta, rice or potatoes. Many times a chef will “thicken” the soup or sauce with cornstarch, which is a carbohydrate.

Carbohydrate Meals: You can have carbohydrate foods like whole wheat pasta or brown rice with vegetables; just don’t mix carbs with proteins like meat or fats like oils and cheeses).

Dinner:

Many people eat the same types of foods for lunch and dinner. Again, any salad or any chicken, turkey or fish meal. Make sure your meat or fish is not breaded.

It’s quite easy to eat in a restaurant: you can ask for the poultry or fish dishes, and just make sure you ask them not to bring bread, pasta or rice. Most restaurants will substitute a vegetable for the starch, if you ask. So your only concern is if the sauce has sugar in it. Again, ask, and you’ll usually be served.

You don’t need to count calories, you don’t need to starve yourself, and you don’t need to worry about fat content. In fact, stay away from “fat-free” foods, because most fat-free foods are very high in carbohydrates. That’s why when you look in the supermarket, everything is free of fat except people.

When you reach your desired weight, you can add healthy carbohydrates back to your meals: fruits and fruit juices, whole grains, and high-carbohydrate vegetables like corn and potatoes. A healthy diet must contain carbohydrates; you just cut them down and don’t mix them with fat while losing weight. However, DO NOT go back to eating junk food such as cookies, candies, cakes, and chips. If you must eat dessert, again, limit yourself to once or twice a week.

A simple weight loss plan:

Modern research points to a very simple and effective process for losing weight: switching your body from energy storage mode to energy burning mode. If you’re overweight, your body has been in energy storage mode for too long, storing excess energy from the food you eat as fat. You can easily switch to energy burning mode and start burning your fat for energy, lose weight and feel more energetic.

The most effective way to switch to energy burning mode is to drastically reduce the amount of carbohydrates you eat. You probably have up to two days worth of energy stored in your muscles in the form of glycogen. As soon as you stop eating carbohydrates, you start burning glycogen. During this time you may feel weak or crave sweets. In about two days, your glycogen stores will be depleted and your body will start looking for other sources of energy, including the fat it has been storing for this purpose. When your body switches from storing fat to burning it, the weight loss process begins. At this point, most cravings and weakness stop and you feel a steady flow of energy.

This process is very easy to follow. Basically, to reset your body, you need to stop eating all simple carbohydrates (sugars in any form) and all complex carbohydrates (starches) for a few days. You need to stop consuming chemicals that affect your metabolism like caffeine, artificial sweeteners, nicotine, and alcohol. If you follow these simple guidelines, you can still eat enough food to keep your belly full and your metabolism high, but you will start to lose weight.

You can eat protein in the form of chicken, fish, eggs, and even red meat (although we don’t recommend it in any healthy diet), as well as fats like cheese, oils, butter, and low-starch vegetables (most greens) and tomatoes.

Bottom line, if you’re used to eating a balanced meal of meat, vegetables, and starch, just cut out the starch. Of course, you should also cut out dessert and sugary drinks. You can eat three healthy meals a day and you won’t need to feel hungry.

How does it work? Every time you eat or drink anything that contains sugar or high-glycemic carbohydrates, your blood sugar rises and your body releases insulin to store the excess sugar as glycogen and eventually as fat. If you don’t eat or drink anything that raises your blood sugar, then you don’t release insulin and don’t store fat. As long as you’re not eating large amounts of food, you’ll also begin to burn fat for energy. It’s that easy.

However, to follow this diet effectively, you need to watch out for sugars. You can lose weight by eating a low-carb breakfast of a cheese omelette cooked with butter and fresh vegetables, but if you mix those proteins and fats with the carbs by adding a single piece of toast, or a glass of orange juice, or a cup of coffee with sugar , your body will release insulin and switch to fat storage mode.

Once you’ve reset your body (after the first few days), you can eat carbohydrates, but don’t mix them with fat and protein while you’re losing weight. You can still lose weight while eating carbohydrates, and we recommend that you eat at least one carbohydrate meal a day to stay regular.

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