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Healthy diet habits

Tuesday, April 02, 2013

These tips come from Igor Klibanov of Fitness Solutions Plus, Toronto.

He wrote a book called Unlimited Progress: How You Can Unlock Your Body's Potential. by Igor Klibanov of Fitness Solutions Plus, Toronto.

Healthy Diet Habits
You eat 5-6 meals per day
You eat breakfast
Breakfast is the largest meal of your day
Dinner is the smallest meal of your day
You drink only 0-calorie drinks
You have 1-2 servings of protein (fish, meat, seafood) with each meal
You have 2-3 servings of vegetables with each meal
You eat starches only around workouts
You do not eat junk food
You do not eat fast food
You do not eat within 4 hours of going to bed
You avoid caffeine within 12 hours of bedtime
You know which foods you are sensitive to
You avoid the foods to which you are sensitive
You read food labels

If a food label has the words “hydrogenated”, “partially hydrogenated”, “high fructose corn syrup” or “interesterified”, you don’t eat it.
That’s it. You’ll notice there is no calorie counting, no point collecting, and no carbohydrate counting. The diet component is fairly simple.
If you actually implemented all of the above habits, you would have the body that most people would be jealous of. But beware: if you implement...
...all of these habits all at once, you are setting yourself up for failure, because you are very unlikely to maintain all those habits long-term.
Here is how I implement the above strategies with my clients. Pick only 1 of the above habits. Don’t change anything else. Simply follow that habit for as long as it is working. Once it stops working, keep that habit, and pick a new one to follow along with it. Repeat the process until all of the habits have been implemented. This may take anywhere from 16 weeks to 16 months. Is this longer than the infomercials have you believe? Yes. There are 2 distinct benefits.
By losing the weight slowly, you are ensuring that most or all of the weight you lose comes from fat, and not muscle. Often times, when you go on an extreme weight loss plan, and weight drops very quickly, it’s almost always a combination of water, fat, and muscle.
By focusing on one habit at a time, you are much more likely to maintain the habits long-term, so whatever weight you lose, you’ll keep it off.
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