Rule 1: WATER WATER WATER It is SOOOO important. If you lack in your water you will be able to tell in how you feel and on the scale. Also drinking it before a meal will help you to consume less food because of the space it takes up in your stomach.
Rule 2: Drinking your calories is a complete waste. Drink water, eat your calories
Rule 3: Protein helps you stay full longer, it helps to stabilize your blood sugar which keeps you from having uncontrollable cravings and spikes and valleys in your energy.
Rule 4: refined flours and grains are unnecessary. Anything refined is really unnecessary and you are just adding extra chemicals and fake food to a body that is not meant to process them.
Rule 5: Fiber keeps you full longer. Also the most beneficial fibers come from fruits and veggies, these are naturally low calorie foods, enjoy all you want of them!
Rule 6: Apples and berries are great antioxidants and are some fruits with the lowest sugar content but you still get a sweet fix.
Rule 7: Many people will tell you that you need carbs. Let me correct them. Your body needs very limited carbs. If you don't use(burn) a carb within 2 hours it is processed by the body, broken down into sugar and stored as fat. FAT. IT'S STORED AS FAT! That is why he says none after noon. So that all the carbs you have consumed are processed by your body and you don't have sugar in your blood when you go to bed. Even if you starved yourself all day and ate a high carb supper, you will probably still have a higher body fat percentage. Who wants to be skinny if you still have a lot of body fat? This is what we call skinny fat.
Rule 8: Read food labels so you understand what your eating, they may surprise you.
Rule 9: Portion distortion is a huge problem in today's society. It is most likely not as big as you think it is.
Rule 10: No added sweetener. The body is not meant to process it. Even thought artificial sweeteners are no calorie they still affect the blood sugar causing cravings and that sudden 10 minute nap at your desk in the middle of the afternoon that you hope no one else saw. However this is one that I have not been able to get away from. Yes I still use them :(
Rule 11: white potatoes have very little nutrition value. Again back to that carb thing.
Rule 12: Well it lessens the calories I suppose, but I love my meat.
Rule 13: Fast food and fried foods are full of hidden calories, artery clogging grease, and about 30-60 minutes after consumption is usually followed by a sudden fast trip to the bathroom. Yes it really screws with the bowels. Remember your intestines is where all your nutrition is absorbed. You wouldn't take a bite of Crisco or a swig of vegetable oil. Don't eat the fried stuff!
Rule 14: Start your day off right. Eggs and veggies are really easy to throw in the microwave while you put your make up on or tie your shoes!
Rule 15: If you make it you can control what is in it and it's a lot cheaper
Rule 16: High salt causes water retention and can lead to health issues like high blood pressure, heart disease and stroke.
Rule 17: Vegetables are not an option. That's all
Rule 18: I love to go to bed hungry. This means my body will be burning my stored fat while I sleep and not what I have eaten and is in my blood stream. Burning stored fat means less body fat!
Rule 19: Sleep is so important in health and weight loss. It is something you may not notice until you start to pay attention. When I start to lack sleep, I binge, uncontrollably. I become more emotional. I don't feel like working out. And another note...I could eat the same foods and exercise the same way and when I lack sleep your body also lacks results. It doesn't have time to run all it's process. Every person is different. You have to try it out and see what works for you. I need no less that 7 and no more than 8.
Rule 20: It is important for one cheat meal. But plan it. Know what your going to have and when so your cheat meal doesn't turn into 3 days of binging. When your body gets used to what you give it it tends to not work as hard. Your cheat meal throws it off and keeps it revved up and going.
So that is my take on Bob Harper's skinny rules in a nut shell!
No comments:
Post a Comment