Best Tip to Lose Weight

 

Complex carbohydrates are the human body’s number one source of energy. Not protein, not fats. Some examples of good complex carbohydrates include multi-grain bread, whole wheat pasta, and brown rice. Some examples of BAD carbohydrates include white bread, enriched white pasta, white rice, and sweets such as candy, cake, and cookies. Too many bad carbohydrates in one’s diet can cause weight gain, obesity, low energy levels, insulin problems, and Type II diabetes.

If you are trying to lose weight and fad diets are not working for you, I highly recommend one tip to helping get unwanted pounds off. DO NOT EAT CARBS WITH DINNER.

Micronutrients

Grilled chicken and vegetable skewers make a healthy “carb-free” dinner.

It seems that most families are eating dinner later and later. It’s not uncommon for families to be sitting down to eat the last meal of the day at 7:30 at night or even later. After dinner is finished, most Americans are finished being physically active for the rest of the day. Homework needs to get done, parents want to relax after a hectic day of work and driving the kids around, your favorite television show comes on, and not many people want to exercise at night.

Those carbohydrates you are consuming with a late evening dinner are not getting burned off. Those calories consumed will sit with you and cause you to gain weight and increase your body fat.

My recommendation is to skip ALL carbs at dinner only if you are trying to lose weight! Breakfast should have the largest amounts of carbs. You will certainly burn these off throughout the day being physically active. Lunch should have a little less carbs than breakfast. Dinner should consist of a lean protein (chicken, fish) and only vegetables, no carbohydrates. Be sure to eat ALL colors of vegetables. Eat what I call the “rainbow of vegetables”. Different colors of vegetables contain different vitamins and minerals that our bodies need to function properly.

Please understand that complex carbohydrates, in moderation, are great for your body and your energy levels. I don’t recommend cutting out carbs completely from your diet. This will give you low energy levels, make you feel miserable, and prevent you from exercising. Cutting out carbs at dinner is a sensible, safe, and effective way to lose the weight you want without feeling like you’re starving yourself. With the combination of daily exercise and this smart and healthy dietary recommendation, you’ll reach your weight loss goal!

Controlling Type II Diabetes

 

Having Type II Diabetes can be a debilitating disease, but a disease that can be controlled and reversed if exercising regularly and eating properly.

If you are obese and have a family history of diabetes, you are at a high risk for developing this disease. You may want to consult a doctor and have your fasting blood sugar tested. Normal fasting blood sugar is between 70 and 100 milligrams of glucose per deciliter (mg/dl) of blood. Prediabetes is between 100 and 125 mg/dl on two separate tests. If your fasting blood sugar is 126 mg/dl or higher on two separate tests, you likely have Type II Diabetes. If your blood sugar level is higher than 200 mg/dl and you have signs and symptoms of diabetes, you might need a second test.

Signs and symptoms of Type II Diabetes include: nerve damage (especially in your lower extremities), kidney damage, eye damage, heart and blood vessel disease, and infections.

Food choices are very important for a diabetic in order to keep blood glucose levels in a normal range. A diabetic should choose appropriate carbohydrates such as vegetables, dried beans and legumes, fruit without added sugar, and 100% whole grain products. Diabetics should also include monounsaturated or polyunsaturated fat instead of saturated or trans fats. Portions sizes should be limited as well as simple sugars and processed foods. Lastly, a diabetic should eat on a schedule, being consistent with time of day for meals and the amount of food consumed.

Combining a daily exercise program with proper nutrition will most certainly help to control diabetes and may even reverse the disease over time. A diabetic must be diligent with exercise and diet every day in order to keep blood sugar levels in the normal range. Contact your doctor or Bring It Home Personal Training for more information about diet and exercise for diabetics.

Source: Mayo Clinic Solutions