Enjoy these excellent "nutrition tips" taken directly from SlimShots.com (the US version of FERN SLIM)
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*A balanced approach is the key to success. Remember your goal is to create a program that works for your lifetime! If
you would like to ease into your new lifestyle, start with the first
six suggestions. You may be surprised just how big of an impact a few
changes can make!
To maximize your weight loss results, we recommend:
Take the SlimShots (Philippines: FERN SLIM) up to twice a day for optimal results. You can drink it alone as a single shot or mix it with your favorite food or drink.
Plan three meals a day
- This is essential for your success! Do not skip meals. If your
energy dips between meals or you feel very hungry, plan a very small
snack.
Portion control.
This is a key to successful weight loss—consider a serving size to be
what fits into the palm of your hand or the size of a deck of cards.
Read food labels when available and adhere to the serving size. Eat
just one serving size of everything on your plate. Don’t feel
compelled to eat every last morsel. Try leaving 1/3 of your meal on the
plate. Eat slowly and savor every bite.
Water
- Drink eight 8 oz glasses of purified water a day, more if you are
very overweight or active. Stay hydrated, it’s important for your
overall health and you will be less likely to mistake thirst for hunger.
Move more
- take the stairs, walk instead of drive, take a short walk or stretch
during break time, garden, etc. Throughout the day, work toward adding
at least 30 minutes of additional movement in your day.
Keep a food journal
- Enter everything you eat and drink and note how you feel before,
during, and after. Keeping a food journal has been found to be very
effective while losing weight, as well as maintaining weight loss.
Detecting and correcting emotional eating patterns can be a very
effective tool in weight control.
Exercise regime
- Commit to work out three times a week for 30 to 45 minutes. Join a
fitness class or devise a home workout that incorporates both aerobic
and anaerobic elements into the workout for best results.
Take five - Take at least five minutes a day to relax and breathe.
QUICK TIP REFERENCE GUIDE
1.Benefits of Weight Loss
a. You will look and feel better.
b. You will reduce your chances of getting Type 2 Diabetes, some kinds
of cancer, osteoarthritis, and heart disease.
c. You will sleep better by putting less stress on your digestive system.
d. You will be more active and involved in your daily life.
e. You will be setting an example for your kids and you will be an
inspiration to others who are also trying to lose weight.
2. Quick Weight Loss Tips
a. Skip desserts or, at most, share one with another person. Limit to no more than once a week.
b. Skip fried food. It is loaded with calories and fat.
c. Stop eating sugar of any kind, especially sucrose and white sugar
(read labels). Sugar spikes the blood sugar, which can make insulin
levels out of control and create the binge cycle.
d. Eat more slowly and chew your food more. This will give your brain,
which needs 20 minutes to register you are full, more time to regulate
your eating.
e. Eat smaller meals and limit your portion size to no more than your palm.
f. Reduce all carbohydrates, especially simple ones like bread, cakes,
cookies, candy, ice cream and pasta.
g. Eat a healthy breakfast. This will help prevent overeating later in the day.
h. Drink filtered water and diluted fresh juice instead of caffeinated drinks and sodas.
3. Tips on Maintaining a Low Fat Diet
a. Buy a vegetable cooking spray canister and fill it up with olive
oil. Spray your food instead of spreading and dipping your food in
butter and olive oil.
b. Buy lean cuts of beef. Look for the word “loin” when you purchase red meat.
c. Only buy luncheon meat that has less than 1 gram of fat per 1 ounce
serving. Chicken breast, turkey breast and lean roast beef are fine.
Stay away from bologna and salami. Buy tuna packed in water instead of
oil.
d. Remove the skin from poultry and lightly spray olive oil before cooking.
e. Stay clear of bottled salad dressing. Experiment with your own
healthy recipes and apply with a fork instead of a spoon.
f. Brush your teeth or gargle with mouthwash. Taking a bad taste out of
your mouth will also reduce the need to snack on those forbidden foods!
g. Increase your exposure to natural light either through reading with
a full spectrum light or taking a walk outdoors. Aim for at least an
hour a day.
4. Calorie Counting
a. A calorie is the measure of energy provided by food. Carbohydrates
and protein both have 4 calories per gram, while fat has 9 calories per
gram. Remember the simple truth that consuming more calories than you
burn will ultimately result in weight gain.
5. Keeping the Weight Off
a. One out of twenty people will keep the weight off after going on a
diet. Make this program a lifestyle shift and a lifelong commitment
instead of a temporary diet.
b. Remember that calories do matter. Be conscious of how many calories
you eat everyday and maintain a number. Extra calories will be stored
as fat.
c. Gradual weight loss is better and healthier. You didn’t get heavy
overnight, so why should you attempt to be thin overnight? Slow and
steady wins the race.
d. You don’t have to join a diet program to lose weight, but try to
spend time with positive, supportive people who will encourage you to
stay on course.
e. Keep it simple. Losing weight is the most elementary formula. Fewer
calories in, more calories spent. The best way to do that is to eat
small, healthy, low calorie but nutritious foods and to exercise more.
Choose your most enjoyable activity! Add variety when you can.
6. Basics of Nutrition
a. Protein is essential for the growth and repair of body tissues and
all vital functions. It is also very effective in both satisfying our
hunger and keeping our blood sugar stable. Protein is found in all
kinds of food, but only complete protein can be found in meats, cheese,
eggs, fish, chicken, and some select grains.
b. Carbohydrates are a great and necessary source of energy for the
body. There are two basic types of carbohydrates: simple and complex.
Simple carbs have been broken down and can easily be turned into
glucose and absorbed into the body’s bloodstream. Complex carbs are
made from numerous simple sugars and have larger molecules that need to
be broken down first, thus allowing them to enter the bloodstream more
slowly. Examples of simple carbs are: pasta,cookies, cakes, and
anything made from white flour. Complex carbs include yams, sweet
potatoes, brown rice, vegetables, legumes and whole grain products.
c. Fats also serve many important functions in the body and are
absolutely essential for our brains, nervous system, and vital organs
to function properly. Fats are also required for energy. They will
stabilize your blood sugar and help control your appetite. There are
basically two kids of fats, saturated and
unsaturated. Meat, poultry, eggs, cheese, and milk products are all
high in saturated animal fats. Avocados, nuts, flaxseeds, soybean,
sunflower and olive oils are sources of healthy unsaturated fat.
Fish oils and flaxseeds are also unsaturated and provide the important omega-3s and 6s."
Establish
your caloric needs—A number of factors determine the amount of calories
an average healthy person requires, such as height, weight, age, and
activity level. You should establish your caloric intake and weight
loss goal with your physician or nutritional professional. Establish a
daily low and high caloric range. A very general and broad guideline
follows:
MALE CALORIE LEVELS FEMALE CALORIE LEVELS
Inactive Inactive
1500-2000 1200-2000
Low Activity Low Activity
1900-2400 1400-2000
Active Active
2100-2600 1600-2000
Very Active Very Active
2200-3000 1700-2000
Source: SlimShots.com 