This post is the part 12 of The Ultimate Weight Loss Guide
Congratulations! You’ve made it to the third stage. Your determination and willpower are so strong that they can be envied. If you’ve completed the first two stages, the third one won’t be too hard for you. On this stage you finish the program – but don’t think you’re allowed to return to your old habits. Now, your life should be changed forever, and you’ll have to adapt to it. Don’t be scared. If you’re not a weak person (and we’re sure you’re not – because the weak ones just don’t manage to get to this point), you’ll definitely do it! Good luck!
Duration: from twelve to eighteen months.
The golden ratio of proteins/fats/carbs
Try to maintain the golden ratio of proteins/fats/carbs which corresponds to your normal weight.
The ratio is very easily calculated based on your normal weight. Here’s how:
Your daily intake
Here’s a sample calculation of daily intake of proteins, fats and carbs for a normal weight of 100 kg (220 pounds):
Important note! Do not exceed the daily recommended intake of fats and carbs.
Ideally, animal-based proteins have to comprise 30% of your total protein intake while the remaining 70% should be plant-based. This ratio enables you to get the maximum output from protein absorption.
Stay away from fast carbs – anything that is sweet and contains flour. Your primary source of carbs should be cereals and vegetables.
In the course of the second stage of the program, you will learn how to determine the required characteristics of food in terms of size, volume and proportion and you will have no difficulty in complying with the stated guidelines.
Practical application of your healthy nutrition skills
The increase of your food intake should be carried out at regular intervals, with carefully measured portions and in accordance with the way your body adapts to the introduced changes.
Your task is to maintain the required weight for the next 2 or 3 years with the help of a carefully balanced nutrition and light yet regular physical activities. That is why it’s important to continue to comply with the second-stage basic rules related to nutrition and exercise.
You may wonder: what is the proper way to complete this approach and most importantly, how do I keep the attained level for many years to come?
You might have noticed that it’s not so much as an approach but rather more like developing a mindset centered on a new healthy lifestyle. At this point this may seem impossible and even far from being exciting but, believe me, as soon as you embark on this journey your body will begin to gradually change and you’d be surprised to find your new lifestyle and new nutrition habits more and more appealing.
No matter what stage you are on, you’d never feel under pressure to do anything! You will be able to eat healthy and delicious food, your food portions won’t look small at all, and your food cravings will not be nagging at you with a sinking feeling in the pit of your stomach.
Your mind won’t be tormented with recollections of candy, potatoes, rice, pasta and soft wheat bread because your body will grow unaccustomed to these types of products. In due time your taste preferences will adapt, too. Your taste buds will gradually give up on flavour-enhanced food which you no longer eat, and you won’t even be dreaming about chocolate candy or fast food.
Furthermore, chicken breast and a salad with fresh crispy vegetables dressed with lemon juice will look as appetizing as previously-adored bologna sandwich. You will be rewarded with a slender figure and wonderful well-being as they come in the same package.
Once the initial stages have been completed, do not lose incentive. Be focused and stay on track. While you were progressing through the program’s stages you could always comfort yourself with the thought that you had to endure just a little bit more.
Now once the program is completed, you enter an equally hard stage of maintaining your newly acquired weight. This stage generally lasts by far longer than the program itself. This stage, like the earlier ones, also has to be completed with honours.
Do not view the completion of the program as crossing a finish line – as if you’ve just run through a red ribbon and now is the time to unwind.
I cannot predict how long it may take you to fully adapt. It will largely depend on the individual characteristics of your body but, generally speaking, the adaptation stage lasts from twelve to eighteen months. In the course of your adaptation period, you will have to convince the ever-resisting body that it should be quite happy with the new weight towards which you have worked so hard. The new weight is comfortable, advantageous and there is no need for any energy deposits.
Some may say: “Two years is a very long time!”. Trust me, it is not that hard or that long as it may seem. Think about it: basically, you are not putting yourself to any major limitations. This is not a sentence to serve, but a new and healthy life that comes together with a new body. Live long and rejoice!
You do not have to live an austere life with severe limitations for virtually everything if your goal is to maintain your normal weight for a long period of time. All you need to do is follow some reasonable guidelines and be modest in your food demands. After all, this was your conscious decision, so I suppose you will be happy with the newly acquired healthy lifestyle.
Things you should try to avoid
1) Lavish holiday feasts and open-air barbecues. Food aromas and the attraction of a delicious dishes filling the table are just too provoking and enticing. Alcohol severely weakens your vigilance and literally destroys your motivation.
2) A holiday stay at an “all-inclusive” hotel and huge “all-you-can-eat” buffet tables heaped with finger-licking food. Even the most sensible people lose their mind in the presence of such exuberance.
3) Fasting. Do not try to starve yourself but instead keep track of all the food you intend to eat in the nearest future.
4) Do not attempt to cut your food intake below your minimum required level. That way you will merely increase your food cravings. At the same time do not try to eat “for emergency”, for instance, if you suspect that you will not be able to have a snack in the nearest future. Do not go outside on an empty stomach, especially when going to a food store. It’s best to have a regular meal on time then to devour a fancy pastry later.
5) By all means, avoid any food that contains quick-acting sugars. Food with quick-acting sugars does stick to your ribs and goes straight to your bloodstream. However, it contains lots of glucose which increases your blood sugar level in no time at all. In a little while the blood sugar level drops as quickly as it has increased earlier leaving you deeply exhausted and desperately yearning for food.
Complex carbs as opposed to fast ones provide a slow and steady release of glucose into the bloodstream as well as enable your muscles and heart to work longer and more effectively. Can you recall where to find complex “good” carbs? They are by default present in food which is rich in fiber: fruit, whole-grain cereals.In the course of the adaptation phase, you will be basically deprived of sweets but this problem can be safely solved by substituting sweets with various fruits.
Nevertheless, if you have failed to regain presence of mind and are excitedly stuffing yourself with sweets, opt for a few marshmallows, fruit jelly or some fruit and berries paste.These types of sweets are fat-free and have a positive effect on your hair, nails and blood vessels. It’s advisable to indulge in “healthy” sweets from 16.00 to 18.00 since this is the time when most people generally experience a drop in blood glucose level.
Earlier we talked at length about how to begin your program properly. Well, a proper completion of it is just as important! Keep introducing new and unfamiliar products to your nutrition plan. Make sure such introductions are timely and gradual. In addition to that, add a reasonable amount of physical exercise. And most importantly – as much physical activities as possible!
6) Lack of physical activity. Take it slow when you start thinking about shoving your running shoes to the back of your closet, giving up on your daily walks or inadvertently losing your fitness club membership card.
Don’t turn your back on your new and healthy lifestyle and a new state of mind. You can hardly expect to maintain what you have achieved so far by being a couch potato. This is the most important period for keeping your weight on a sustained basis with the help of carefully selected physical activities. Daily walking has not just helped you lose weight; it’s going to be a great supporter of your attempts to stay on track.
Exercise is the only way to stimulate your metabolism and break up the mundane humdrum of everyday life. Even the busiest man on earth can afford an hour a day for a medium- or fast-paced walk.Your total daily walking distance has to be no less than 10,000 steps. In fact, you can count in all the steps, including the ones you make in the mornings when ) visiting a bathroom. In order to maintain the ideal body weight a woman generally needs to walk at least 50,000 steps a week – only then you can assume you won’t gain a single extra pound!
7) Monotonous diet. Don’t fall into the trap of monotonous diet! Chewing carrots or cabbage leaves and stuffing oneself with boiled chicken for days on end can drive anyone nuts. A limited diet, a very short list of acceptable and consumed products eventually lead to exhaustion both physical and mental.
Feel free to explore the art of cooking in all its dimensions. Indulge yourself in formerly unfamiliar fruits and vegetables. The range of exotic varieties of fruit is literally endless and each kind has a unique selection of healthy substances. For instance, any supermarket can boast a selection of at least 5 varieties of beans and kidney beans. Try to include only natural products in your diet in order to be sure it is free of assorted flavour enhancers.
8) Fats. I guess nowadays even children understand the importance of staying away from foods with high fat content. Fat is abundant in smoked food, lard, mayonnaise, margarine and butter, in fat kinds of meat and fish, in cheese and assorted preserves.
Therefore, let’s begin with my definition of the “fat product”. From my past experience, I can surmise that for most of us a “fat product” is something which is obviously fat, like lard and butter. Surprisingly, quite a few people nowadays consider sausages or hard cheese to be low-fat products.
Yet modern cheeses’ fat content can go up to 60 %!People are often blissfully unaware that many common and everyday products they eat are just chock-full of fats. And they are consumed on a daily basis. Some ready-to-serve food contains so-called hidden fats which can’t be seen with the naked eye. Fat content of frankfurters, wieners, bologna sausage and canned meat can go as high as 80 %! I recommend you to do your best to limit this intake of fat or at least to keep it under control.
How to cut back on your fat intake?
>>> Begin any meal with a vegetable salad with no dressing. Your motto should be: “Vegetables and potherbs are the main course and meat is just a side dish!”
>>> Be sure to cut the visible fat off the meat before cooking.
>>> Do not eat anything which has been deep-fried! Meat is at its best when charbroiled or cooked in an air grill. Believe me, it is as tasty as it is healthy! Intake of fats which have undergone heat treatment (deep fat, frying oil) are not healthy in any way: such fats make the largest contribution to the increase of “bad” blood cholesterol.
>>> Opt for low-fat products: milk and soured baked milk with 1,5 % fat, kefir with 1% fat, zero-fat farmer cheese and yogurts, sour cream with 10-15% fat, low-fat meat and fish. Make sure to always check fat and sugar content values when shopping for food products. Double-check the list of ingredients for products which are labeled with something like “Fat free” or “0 % fat”. They can be more harmful and treacherous than you think. For example, their main danger may lie in high sugar content.
>>> At this point, I hope you don’t even need to remind yourself to rid your everyday nutrition plans of confectionery products with butter cream, biscuits, chocolate, short-paste and puff-paste goods. These types of food won’t make you in any way healthier or happier! Very slowly, drop by drop, they can fill up the cup of our delicate nutrition balance (which has been so hard to achieve) and make it all go to waste.
>>> When cooking soup choose lean meat, fish, poultry (without visible fat and skin-free), though it is best to opt for vegetable soups altogether. This is because industrially farmed animals and poultry are given a variety of supplements (hormones, antibiotics, etc) for faster growth and disease prevention which as you can easily tell, are not good for your health at all.
Until now we could only make vague assumptions about the quantities of various drugs used as preventive care for outbreaks of bird flu, pig rabies and other major diseases of cattle stock. However not so long ago scientists from the Institute of Animal Health shed some light on this issue. The experts reported that only in the United States 11,1 million kg of antibiotics were used in production of animal feed in the year of 2005.
You don’t need to be a rocket scientist to figure out that meat when boiled releases all these chemical compounds into the soup stock. The danger of meat-broth lies also with the fact that when hot, it is so rapidly absorbed into the bloodstream that the liver is unable to process all the extractive substances contained in high-fat meat-broth.
Therefore, if you are a die-hard fan of soups, don’t hesitate to drain off the first and sometimes the second portion of meat-broth when boiling any store-bought meat. Add vegetables, potatoes, mushrooms, cereals to your soups but please do not season them with oil or sour cream.
An average person consumes a little over 100 g of fat per day. Modern theories on the nature of excessive weight proclaim that fat-oxidation, at least to some extent, occurs in the body all the time. Therefore, the body fat deposits are not increased if our daily fat intake remains low. I would recommend to limit the intake of fat to 60 g per day. Trust me, it’s not as little as it sounds. For reference, approximately 7 tablespoonfuls of mayonnaise contain exactly 60 g of fat.
Indeed, when we talk about a system we have to bear in mind that any system allows for one-off deviations. Deviations are absolutely fine and do not make the system invalid! For instance, a New Year’s Day should be celebrated as a proper holiday and there’s little sense in spending the New Year’s Eve with nothing but a stick of celery or a few cabbage leaves. The only thing we should worry about here is not to let such deviations eventually become the new norm!
Meat packing industry demands increasingly strong antiobiotics and the animals are not the only ones who get to “enjoy” them. Antibiotics contained in animal waste end up in the soil where they can affect those who work the land. Consequences for people who consume antiobiotics-stuffed meat are subject to further study.
Regretfully, no matter how often we talk about diversification of food, our diet is rather scanty. However, this simplifies the task of estimating the content of fat in the products we eat. Almost any weight-loss-related website posts at least a few tables with appropriate nutrition plans and lists of ingredients of common foods.
In other words, the overall fat content of our daily diet is actually determined by the fat content of just a few products. Take your time to consider which products you are absolutely willing to sacrifice in favour of others. For example, you can choose leaner meat and low-fat salted or so-called soft cheeses – brinza and suluguni – instead of regular cheeses with high fat content.
Moreover, if your daily diet contains only a few products which are truly fat, then the task of maintaining your weight becomes a lot simpler because you can forget about the detailed calculations in regards to carbs and proteins.
There is one term for making the same old mistakes over and over again in regards to weight loss – the “teeterboard” Today it is considered cool to try various diets from time to time. If you ask almost any woman or even a teenage girl at any given time whether she is on some kind of diet – she’d say yes!
And then after the diet is over, practically everyone get their lost pounds back and some even manage to gain more. Sometimes I wonder how many people keep making the same mistakes, clutching this or that diet like a last straw, yet never even stopping to think it over, do their homework so to speak and study the subject of weight loss.
Don’t be like them! Don’t rest on your laurels. Even when you’ve shed some serious weight, stay focused and away from the way you lived before. Don’t give up on your walking exercise or fitness training. Cyclic ups and downs in weight level are as hazardous to your health as the excessive weight itself.
A recent study by the Glasgow University scientists has revealed the following shocking results. Scottish scientists conclude: “The dietary pattern when fasting is interchanged with gluttony reduces your life expectancy by 25 per cent!”
How about that for perspective? Sadly, this is exactly the way many of us try to tackle the problem of overweight. First we go to great pains trying to lose weight and then, elated with success, we lose guard and gain back the lost pounds.
Furthermore, if people, by…large, have come to recognize the harm of excessive weight, the negative health effect of weight level fluctuations does not get due credit even from some professionals from the medical community.
Spurred by the urgency of the problem, the scottish researchers conducted a controversial survival experiment: they observed how the routine “diet followed by gluttony” will reflect on life history of…fish.
I was equally surprised when I first read about it. Why have fish come into focus? When I hear the phrase “a hungry fish” I can’t think of anything but a blood-thirsty piranha or something equally terrifying. Nevertheless, to be earnest, populations of fish turned out to be a very good subject for studying life expectancy.
Earlier studies had shown that fish bodily reactions are to a large extent similar to corresponding physiological data of humans. Moreover, the results of those experiments have been subsequently validated in comparative human research.
The experiments have shown that fish weight fluctuations led to a sharp increase in their blood cholesterol as well as triggered a range of other changes which contribute to the development of various heart-related diseases. Since then professor Neil Metcalfe, the leader of the research team in Glasgow, has continued to address the danger of weight level fluctuations in all his speeches at various scientific conventions and academic conferences.
His recommendations are especially relevant for young people whose body is still growing. The research findings concluded that the effect of the weight “swings” on baby fish is positively linked to their premature mortality. Regretfully, it is when we are young we are literally obsessed with issues related to our appearance and… weight.
After the fish experiments have been completed, a corresponding study of human reactions to weight fluctuations have been conducted which clearly validated earlier findings of scientists from Glasgow University. This has provide some food for thought for many people and caused quite a few to reconsider their pre-conceived ideas.
As far as I know, the first fish research results were published as early as in 1991. Back then the research results did cause some serious disturbance in the scientific community since they showed that depending on the weight fluctuations rate the risk of death from heart-related diseases increases by 27-93 %!
If you have successfully completed my program, then in just 6 months your new body will look a lot better beyond all recognition. Mark my words, in just 1 or 2 years you will change into a completely different, reformed and younger-looking you.
GO TO THE PART 13 OF THE ULTIMATE WEIGHT LOSS GUIDE >>> My Little Helpers for Effective Losing Fat
What do you think about it? I would be very grateful if you share your opinion in comments!