The “5 Pillars” Of Successful Weight Loss And Why You Need Them To Make It Work
Pillar #1 Cut Out Sugar!
The average Westerner consumes over 25 teaspoons of added sugar per day!!
Sugar is hidden in a lot of foods and drink!!
Sugar is 50% fructose which we immediately convert to fat.
Little surprise we have an obesity epidemic.
The World Health Organisation says we should reduce consumption by at least 50%.
The American Heart Association say maximum 6 teaspoons per day for women, 9 for men and much less for toddlers and children. ( I personally would average 2 or less tspns per day now).
Pillar #2: Make sure you consume Monounsaturated Fats with every meal.
Not all fats are created equal. Yes, you want to avoid some fats like Trans Fat. To scare yourself, go ahead and Google “why is trans fat bad?”. I’ll leave that one to Google to tell you.
So what about good fat? Those would be the monounsaturated fats.
You’ll find monounsaturated fats most prevalently in these foods:
- Oils (olive oil, almond oil, sesame oil, flax oil, etc)
- Nuts and seeds (almonds, walnuts, sunflower seeds, etc)
- Dark Chocolate (yes, this is everyone’s favorite among these)
Monounsaturated fats have a whole slew of healthy benefits, but one of the most attractive ones is that they help promote fat loss.
Best of all, you can easily incorporate one of these foods into every meal you eat.
In fact, you need these to lose weight.
Pillar #3: Eat slowly.
Fact: when you slam your food, it doesn’t last as long nor is it as filling as it could be.
Eating fast doesn’t curb hunger as well as eating the same portion slowly, which can lead to over-eating or feeling unfulfilled, resulting in over-eating later.
Instead of rushing to be the first one done with your plate, take your time.
Eat your food slowly and you’ll feel more satisfied with the same amount of food (as opposed to eating it faster and not feeling satisfied).
Also, drink a full glass of water before each meal and if possible drink another full glass during or after you finish your meal.
This will help you feel fuller without over-eating.
Pillar #4: Drink lots of water.
This should be a staple of your day-to-day lifestyle anyway, so it should go without saying that water needs to be the main liquid you consume.
Not only is water essential to a healthy body and hydration, but it can help fill you up (odd as that sounds).
I mentioned this in the last point above, but when you drink water before, during or after your meals, it helps satisfy hunger cravings.
In addition, drinking water periodically helps curb your appetite throughout the day, making it easier to stick to a balanced diet with proper nutrition.
Case in point: drink more water!
Pillar #5: Prepare meals in advance.
Most people don’t fall off the healthy band wagon because they want to, but because they plan poorly (or don’t plan at all).
Remember the age-old saying: “Fail to plan, plan to fail”. The anonymous creator of that saying couldn’t have been more right.
To be successful on any meal plan – dietary or otherwise – you need to prepare foods and/or in advance.
When I know I’m working in the morning, there is a very slim chance I’ll allow time to pack a proper meal plan to eat throughout the day before I leave, so I make sure to do it before I go to bed.
That way, I just get up and grab the bag out of the refrigerator and I’m good to go.