Formula to a Slimming Lifestyle
1.
Live
the ESSENCE of Life
-
Eat 3 proper meals a day – Try as much as
possible to reduce snacking between meals. Make sure your meals consumed are
High fiber, Low carbohydrates, and Low fat. Have a good heavy breakfast, this
is when you body can absorb all the nutrition from the food. Have an average
lunch, and a small dinner. Make sure that there is at least 4 hours interval
between dinner and bedtime. Food not digested properly and brought to bed
will stress out your digestive system. If you are hungry before bedtime, have
a liquid meal.
-
Supplements – Vitamins and Minerals are
basic necessity in our modern day lifestyle. We are eating processed food
that contains preservatives, colorings, flavorings, and pesticides. The basic
nutritional value is insufficient from our daily diet. Therefore, supplements
are meant to fill in the blanks that are missing.
-
Sleep at least 6 to 8 hours a day – This
will help your body to produce Human Growth Hormone (HGH) naturally to
facilitate in restoration and repair of tired and damage body cells. However,
age can be a factor in the reduction of HGH production.
-
Exercise at least 20 minutes a day – If
you have no time, simple exercises like walking up the stairs or around the
neighborhood for 20 minutes would help. The main concept here is a dedicated
period of time with a focused mind on exercising.
-
Naturally Hydrate (Drink) with clean water
– Drink at least 8 glasses (2 liters) of pure water per day. This means
no harmful drinks at all. Harmful drinks are referring to Coffee, Tea,
Alcohol, and Can drinks. Water provides cleansing as well as moisturizing
effect to the body. If lack water, toxin will be accumulated within the body.
-
Cleanse your body regularly – This is
more than just brushing your teeth, shampooing of hair, and taking shower.
Internal body cleansing is a must to ensure toxins are being removed from
internal organs on a regular basis. Otherwise it will develop into health
challenges. E.g. Cancer, Heart Diseases, Obesity …etc.
-
Exclude anything that is harmful – This
refers to anything that is a stimulant to the body. E.g. Alcohol, Coffee,
Tea, Soft drinks, Drugs abuse (prescription & non-prescription), Unhealthy
lifestyle …etc.
In a slimming
program, supplements can help us get to our desired target weight at a faster
paste. However, regular maintenance is necessary to ensure that we don’t bounce
back to the original state. Therefore, the supplements used for slimming can
cut down in dosage, but taking upon ourselves a new lifestyle is the basic
requirement.
2.
Liquid diet once a day
-
Choose a meal that you think you are eating most
unhealthily; replace it with a liquid meal. Fruits and cereals can be used to
supplement the liquid meal to make it a little more filling.
-
Most Singaporean would skip breakfast, have
brunch and a heavy dinner at night. This is very bad. Your body will go into
a famine stage and start storing food whenever it can, which will result in
obesity.
3.
Juice Fast once a month (No food, juice only!)
-
Have a 24 Liquid/Juice Fast to cleanse your
intestinal system.
-
This will allow your body to rest from the heavy
digestive duty, yet at the same time not feeling too hungry from lack of food.
-
Do not use high acidic fruits like citrus or
tomato.
-
It is recommended that fruits or vegetables like
carrot, grape, celery, and apple are excellent choice.
-
Drink as much liquid as possible to flush out
all the toxin from the body.
4.
Supplements
-
Detoxification program – This includes liver and
colon cleansing.
-
Balance program – Basic nutrition is necessary
as well as strengthening the immune system.
-
Nourish program – Recognize your own physical
weakness and build it up.
-
Protect program – Strengthen your immune system
to prevent falling ill.
-
Burn program – Go into this program only if
desiring weight lose.
-
No one knows what your body needs better than
yourself!
5.
Timing to Eat
Timing |
Bodily Process |
Recommendation |
|
Elimination |
Healthy food – Fruits & Juices |
1200 hrs – 2000 hrs |
Appropriation |
Normal food – Eat as you like
|
2000 hrs – 0400 hrs |
Assimilation |
No solid food – Juices & healthy
drinks |
6.
Ten
Slimming Strategies
|
Make whole, unprocessed grains, vegetables, beans and fruit the mainstays of
your food plan. Add small amounts of animal protein – lean meat, poultry,
fish (up to 100 grams per day) – and 2 daily servings of nonfat diary
products. |
Ii |
Until you’ve achieved your weight-loss goal, steer clear of dry foods such
as bread, crackers, pretzels and other flour products. |
Iii |
Avoid foods that contain a significant amount of fat, which is the most
kilojoule-dense substance in the food supply. |
Iv |
To
lose weight, eat more, not less – fruit and vegetables that is. |
V |
Don’t drink your kilojoules; eat them. Sugar-sweetened soft drinks, fruit
juices and alcoholic beverages contribute kilojoules without creating a
sense of fullness. |
Vi |
Eat
water instead of drinking it. Food such beans, whole grains and whole-wheat
pastas absorb most of the water they’re cooked in, and they’re rich in
fiber, They fill you up and have staying power.
Drinking enough water is necessary for good health, but as a dieting
strategy simply drinking water won’t appease your hunger. |
Vii |
Sequence your food selection during meals. Eat the foods that have the
lowest kilojoule density first. Salads with fat-free dressings, steamed
vegetables and broth-based vegetable soups will fill you up and leave less
room in your stomach for higher-kilojoule-dense foods. |
viii |
Eat
frequently. 3 full meals a day, along with 2 or 3 low-kilojoule-dense
snacks between meals, will control hunger. |
ix |
Avoid refined sugar; satisfy your sweet tooth with fruits. |
x |
To
boost metabolism and burn more kilojoules, walk 3 to 4 kilometers per day,
at a moderate pace, over a 30- to 45-minute period. |
7.
Kilojoules Count
Foods low in kilojoules per 100 grams let you
appease hunger and still lose weight. Here’s a comparison.
Plant Foods
|
|
Seafood
|
|
Lettuce (kj / 100 gms) |
70 |
King crab |
410 |
Broccoli |
120 |
Lobster |
420 |
Strawberries |
130 |
Cod |
440 |
Apple |
230 |
Prawn, steamed or boiled |
440 |
Porridge, plain |
260 |
Salmon |
750 |
Potato, baked |
450 |
Tuna |
770 |
Brown rice, boiled |
460 |
|
|
Whole-wheat pasta |
520 |
Chicken and Meat
|
|
Black beans, cooked |
550 |
Chicken breast, no skin |
700 |
|
|
Pork tenderloin |
700 |
Processed Foods
|
|
Top
sirloin |
800 |
Bread, white |
1110 |
Top
round |
880 |
Pretzels |
1630 |
Veal |
900 |
|
|
Round, prime |
900 |
Fats and Oils
|
|
Rib
eye, choice |
940 |
Butter / margarine |
2950 |
|
|
|
Olive / corn oil |
3690 |
|
|
8.
Recommended VIVA Products
|