Some of you are doing really well with the meal plan and some are still having a tough time. I just want to talk to you a little about carbs and remind you of how you CAN lose weight if you use the tools I have provided. You are already doing what is hard--getting up and working out now you just have to eat right too and you will lose the weight.A lot of people say "I am addicted to carbs!"
But is this really an addiction or is it just something biological you can fix?
Scenario--
Your running late for work, you do not have anything healthy to eat, you grab bagel and cream cheese and a grande vanilla latte. A few bites later, all that sugar hits your brain and you feel great. Your head is buzzing and your sugar high is in full affect!
This is where the bad stuff happens...
High sugar, refined starch, convenience and comfort foods feed the carb addiction like a drug. The results of this high sugar, zero nutrient meal is high blood sugar and insulin levels which results in even more cravings. This also results in higher serotonin levels-which will make you happy then make you crash. People basically eat carbs because they are usually easier when your on the go, to get the sugar "high" or to fulfill that "sweet for after you eat".
Another contributing factor to eating carbs, overeating, and having a sweet is stress!
When your stressed, your adrenal glands produce chemicals in the brain which acts like a carb light switch that say "bring on the "bad" carbs! Aside from the light switch the chemicals also make your body hang on to the new body fat we produce. In other words, stress triggers carb craving and makes it more difficult to lose weight. So know your triggers and watch your stress!
"Bad" carbs can make your body do this vicious cycle of up and down sugar levels over and over again--if you want to lose the weight you have to stop eating those "BAD" carbs, workout, destress, and eat healthy! You already know all this stuff--but the thing is now you have to do it!
You say...How can I do it?
FOLLOW THE RULES I HAVE GIVEN YOU!
- Drink lots of water!
- Eat less but more often! Portion control is key and can be hard to do, but you can do it!
- 5 - 6 meals a day, 3 serving (1 serving = your cupped hand) in each meal.
- Eat PROTEIN in every meal. Protein will give your body extended energy and helps balance blood sugar levels to keep craving down.
- DO NOT SKIP MEALS! Skipping meals will cause blood surgar level to drop, which leaves your body craving processed carbs and sweets for energy!
- Eat good carbs! Avoid nutrient-stripped foods made with white flour, white rice, refined sugars, and highly concentrated sweeteners.
- Eat foods high in fiber such as fresh fruits and veggies!
- Most of your carbs should come from those fruits and veggies.
- A few complex carbs, such as oatmeal, 100% whole wheat products, and brown/wild rice can be eaten EARLIER in the day.
- After 4pm you should primarily only eat vegetables and protein.
- LIMIT your intake of alcohol, fruit juices, and caffeinated drinks, These cause abrupt blood sugar lows, craving carbs, and leave you starved for energy. They can put a hold on your weight loss anywhere from 1 to 6 days!
- Carry around protein rich snacks, nuts, hard boiled eggs, protein bars (high in protein and fiber and low in carbs), and fruit or veggies.
- SLEEP. Try to keep a normal sleep pattern
By the way...
I have weighed in only half of you and so far we are at a 44.2 lb weight loss as a group! I will keep you posted! GREAT JOB!
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