There are a few things you can do to make Weight Loss easier.
Eat Slowly
Chew thoroughly
Take breaks
Drink a glass of water before eating
Take a sip of water before every bite
Rarely fill your plate twice (if so, take vegetables)
Eat and drink regularly (small portions, 5 times a day)
Drink coffee, (in moderate amounts). Studies show that the caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29%.
Drink Green Tea – Though green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning.
Use Smaller Plates – Using smaller plates has been shown to help some people automatically eat fewer calories.
Eat and drink only, don’t do anything else while eating (Don’t eat in front of the TV)
Health is not everything, but without health everything is nothing.
For all living things food has primarily three important biological functions:
to provide energy for heat production and muscular work
to provide ingredients for replacement of body substances and
to provide special ingredients that are necessary for biochemical processes.
Therefore, food is a very important energy and material basis for all life processes. The biologically active substances in food are called nutrients. They are present in food as energy-delivering macronutrients in the form of carbohydrates, fat and protein and micronutrients as in the form of vitamins, minerals and secondary metabolites. Just as important as the nutrients are the supply of liquid (ca. 2l/day) and the consumption of dietary fibre.
Proper diet is one of the most important actions of health promotion – and it is all the more effective the sooner it is begun. A diet is considered healthy when it
ensures optimal physical and mental development
promotes concentration – and performance efficiency and
prevents so-called civilization diseases such as cardiovascular diseases (CVD), hypertension, osteoporosis, gout ….
To ensure this, all the nutrients (protein, fat, carbohydrates, vitamins, minerals, dietary fibre and water) are to be supplied to the body in a balanced proportion. Find out more about nutrients in my e-book.
As an unborn embryo we cannot choose our food, but we are fed on the umbilical cord of the mother. Even after birth, the infant´s diet is directly dependent on its social environment.
In the first year of life babies put everything in their mouths. In this way they get to know the idiosyncrasies of things and perceive their environment (oral phase). Accordingly, the food experiences are imprinted in this first phase of life. Normally, a healthy child develops a feeling of hunger and a sense of satiety finding his own rhythm of meals by themselves. When meal times are fixed, the child does not learn, however, the interaction of hunger – food – saturation. If the crying of a baby is always answered with the “calming bottles”, the foundation stone for faulty eating habits might be established. If we try to soften or eliminate a child´s tension and pain sensation with food, it also learns to react in similar situations like that at a later age. Children, who are forced to empty the bottle or eat everything on a plate, take on food beyond satiety. In this way, children lose their natural sense of hunger and satiety.
Eating behaviour is thus already learned from infancy on.
The role of heredity in the development of obesity is not clearly established. However, research indicates that there are dispositions to “get fat” and that a gene called “beta-adrenergic receptor-3 gene” may stimulate the fat cells for the production of a protein substance, which in turn stimulates the metabolism. When this gene is altered by heredity or environmental influences, and emotional parameters the calories are burned to slow in the body.
Nevertheless, the fact remains unaffected by genetic factors, we can only increase in weight when the energy balance is positive, i.e if energy intake from food exceeds energy expenditure.
In addition to the eating habits we learned and the genes our food intake depends on several situational conditions, such as
type of food procurement and selection
methods of preparation
regularities in eating
social/emotional organization of meals
The inherited assets are not to be changed. Learned behaviour and the situational factors may very well be affected. A successful long-term weight reduction can therefore only work on the change in eating habits and the solving of influencing subconscious emotional backgrounds. The earlier one starts with the re-education of eating habits, the easier it is feasible.
Controlled studies, done in Australia, from Dr. Peta Stapleton on the possible effect of tapping on weight loss and food cravings shown exciting results. 89 women between 31 and 56 years old with a BMI qualifying them as being obese were tested. Over a time period of eight weeks, they completed approximately two hours of tapping per week (= around 15 minutes a day) without changing anything in their diet or exercising routine. They lost an average of 16 pounds during the eight weeks. The achieved weight loss seemed to last for six or more months afterward, even though most of the participants stopped tapping once the initial eight-week test period ended.
How is it possible that tapping leads to lasting weight loss? As described in the article “Stress prevents you from reaching your Weight Loss Goal” the fight-or-flight responds is triggered while feeling negative emotions or stress and large amounts of the hormone cortisol is released into our blood. Studies show that tapping on selected energy points decreases activity in the amygdala, as well as other parts of the brain associated with negative emotions and the amount of cortisol released into the blood is decreased as well. The connection between the frontal part of our brain, where the logical and rational thinking and finding solutions area is located and the mid-brain is disrupted during periods of high level of cortisol in the blood but is restored during tapping because of the reduction of cortisol.
The fight-or-flight response and consequently the cortisol release is also triggered when we experience stress around food. For instance, when you experience a craving for chocolate, you may be in the throes of a fight-or-flight response. Over years your brain might have been trained to respond to stress by grabbing a box of chocolate – well that is what you will probably do after a long day at work. Tapping quickly halts the fight-or-flight responds and lowers your cortisol levels and switches on the frontal part of your brain again, you are able to react to stress in this moment differently. You can even train your brain to react differently to stress so that the reaction for example craving chocolate in the evening after a hard day’s work is permanently altered. The situations or foods that once triggered to overeat simply lose their power from tapping. The result is you eat less, which supports your weight loss goal.
Try tapping whenever you feel sluggish and bad and want to feel better. The physical and emotional benefits from tapping are endless and weight loss is only one of the many beneficial results.
You want to learn how to apply this method to yourself? Check out my EFT courses in the event section.
Our body is poor chemistry. At all times the body is releasing hormones and other chemicals into the blood stream to be able to function properly. Unfortunately many people taken an additional drug daily which, taken in excessive amounts, causes weight gain. The drug I am talking about is stress. A certain amount of stress is usually no harm at all. But unfortunately many people nowadays are under permanent stress during their day.
Stress begins in our mid-brain, in the part called amygdala in the limbic system. When it senses danger (real or imagined), it tells our brain to initiate a physiological stress response called the fight-or-flight response. Even mild stress like daily worries can cause this reaction. the same stress response happens when we experience common negative emotions like anger, fear, and guilt. If this response is activated an overproduction of the hormone cortisol is created. Cortisol is linked to increased appetite, sugar cravings, and added abdominal fat. Additionally the adrenaline levels increase, the muscles tighten, and the blood pressure, heart rate, and blood sugar all rise so that we are able to react faster. We are entirely in the self-defense mode which causes the slow down or even complete shut down of less essential functions such as digestion. This has a negative impact on the metabolism and prevents the body from absorbing the nutrients, which can trigger a feeling of hunger.
So even if we exercising and eating right, stress can disrupt our weight loss efforts.
That is why EFT tapping is a powerful tool. It disrupts the fight-or-flight response quickly and we can return to a more relaxed state.
How tapping lowers your stress please go the article EFT and stress management.
BMI stands for Body Mass Index, the relation between body height and body weight (to calculate your BMI please see article “What is overweight or obesity“).
Body Mass Index (BMI)
Nutritional Status
Below 18.5
Underweight
18.5 – 24.9
Normal
25.0 – 29.9
Pre-Obesity
30.0 – 34.9
Pre-Obesity I
35.0 – 39.9
Pre-Obesity II
Above 40
Pre-Obesity III
The value of the BMI is not absolute. I only use the BMI as an approximate guideline. For example sports people may have an high BMI even though they are slim and well trained. Because of their high lean muscle mass the BMI index is high. Also I think that the BMI normal range should be increased for people over 60 years of age from 25 to 26.
EFT stands for Emotional Freedom Techniques and was founded by Garry Craig in the early 90s last century.
The background is Chinese Medicine, in which it is believed that there is energy (Qi) flowing through our body on certain pathways, the so called Meridians. When feeling pain or negative emotions the normal energy flow is disturbed or interrupted but can be restored by tapping on certain energy points (coming from acupuncture points) located on these meridians. Nowadays we know that while tapping on these energy points the release of certain chemical substances in the brain can be altered. For more information go to the article about stress and weight.
In this easy to learn method all you have to do for self treat is gently tap the energy points with your fingertips while thinking about the thing that is upsetting you. These Energy points are located mainly on your face and hands.
There are five simple steps you have to follow to succeed:
target the problem
rate your feelings
say an affirmation
follow the tapping sequence
take stock
Whether you want to get help on your weight loss journey, lose fear, anxiety, phobia, sadness, guilt, you want or overcome procrastination, addictive cravings, you want to improve your performance in sports, work and even sex, or you want to enhance physical well-being and relieve pain, EFT tapping is the tool to choose.
For more information please feel free to send an email to u.klingler@gmail.com, check out the other articles about EFT and Stress and the available dates for webinars/workshops to learn this method.
Overweight occurs, when over a long period of time more energy is consumed in the diet than your body needs. The surplus energy is stored as fat. Overweight and obesity are serious health problems! They are counted as chronic diseases. The longer one is overweight, the more harmful it is. So if children are already suffering from overweight and become fat adults, they have a high risk of suffering from various diseases.
Body weight is always seen as dependent on the body size. From these two quantities, a special weight index can be calculated – the Body Mass Index (BMI). With its help, you can read from weight curves, how the weight of a person is classified. The BMI is used because, for most people, it correlates with their amount of body fat. It is important to remember that although BMI correlates with the amount of body fat, BMI does not directly measure it.
As a result, some people, such as athletes, may have a BMI that identifies them as overweight even though they do not have excess body fat, but perhaps more muscle mass. The BMI can therefore only provide a general guideline and should not be used as an absolute value.
Here the way how the BMI is calculated
The metric system is used to calculate the BMI. To get your BMI and the corresponding British measures and weights have a look at the BMI chart.
For adults it is recommended to try to maintain a BMI in the range 18.5 – 25.
You are overweight with a BMI between 26 and 30, with the BMI value higher than 30 you are obese.
BMI < 18
underweight
BMI 18 – 25
normal
BMI 26 – 30
overweight
BMI > 30
obesity
Calculation sample: a body weight of 60kg (9st 6lb) and a body height of 1,65m (5´5´´) results in a BMI of 22.2. This is very good in the recommended BMI range.
The BMI for children is calculated the same way. Only the normal values of BMI are different in children than in adults.
In my opinion the BMI depends on the age group you are in as well. For people over 55 years of age the normal range BMI should be expended up to 26.
Regardless of your height or BMI, you should try to lose weight if your waist is:
Aloe Vera as a succulent plant is member of the lily family. It forms itself part of a subspecies (the Aloinae) of which there are over 200 types.
The potency of Aloe Vera is due to its rich variety of ingredients, which are present in perfect balance, and work together as a team. Although the solid portion of the Aloe Vera plant forms only 1%-1.5%, the rest being water, this small amount of active ingredient can produce a strong effect. This can only be explained by a synergistic effect, which means that the effect of the whole is greater than the add up effects of the individual components.
There are thought to be only five varieties of the aloe family which possess documented medicinal benefits, and of these it is Aloe Barbadensis Miller, which has been of most use to humans because it has been shown to be the most powerful of all aloes.
There are over 75 known ingredients in the Aloe Vera leaf. The main ingredients are:
Lignin is cellulose-based substance in the gel with no known specific medicinal properties. It is thought to provide the ability to .
Saponins are glycosides which are thought to comprise about 3% of aloe vera gel. These soapy substances contain antiseptic properties, which are capable of cleansing.
Minerals: Calcium, Manganese, Sodium, Potassium, Copper, Magnesium, Zinc, Chromium, Iron
Vitamins:
Vitamins a, C & E are the important antioxidant vitamins, essential in the fight against damaging free radicals. All three are important for the immune system, and Vitamin C assists in wound healing. It also makes collagen, which keeps bones skin and joints firm and strong. Vitamin A is essential to maintain normal night vision. Vitamin E not only helps the body utilise oxygen, but prevents blood clots, thrombosis, atherosclerosis as well. It also improves wound healing and fertility and is good for the skin.
Vitamin B complex, including Choline
The B Vitamins are associated with the production of energy and with amino acid metabolism, which helps develop muscle mass.
Aloe Vera is one of the rare plant sources of the essential Vitamin B12, necessary for manufacturing red blood cells.
Aloe contains Folic Acid which is also important for the development of blood cells.
Amino Acids: Our human body requires 20 amino acids to maintain good health and all but eight can be manufactured in the body. The others need to be taken as food (essential amino acids). Together, they form the building blocks of proteins from which we manufacture and repair muscle. Aloe Vera provides 19 of the 20 required amino acids and seven of the eight essential ones. The amino acid tryptophan is missing.
Enzymes: The many enzymes in Aloe Vera can be divided into two groups:
enzymes that aid digestion (i.g. Lipase help break down fats, amylase, break down starch and sugar)
and those that are anti-inflammatory
Consequently the nutrients in our food can be more efficiently absorbed, when one is drinking aloe on a regular basis.
Sugars: Aloe Vera contains two sorts of sugars, monosaccharides, such as glucose and fructose, and long chain sugars (polysaccharides), the main one being a glucomannose often referred to as Acemannan.
Sterols: The plant sterols are important anti-inflammatory agents
Salicylic acid: This is also found in Aloe Vera, and it is metabolized in the body to an aspirin-like compound which, together with lupeol (one of the sterols in aloe), provide some of its pain-killing properties.
Aloe Vera has three important qualities:
provides essential micro nutrients
kills bacteria, viruses, fungi and yeasts
reduces inflammation
Aloe Vera is currently grown commercially, mainly in the Rio Grande Valley in Texas, in the Philippines, the Dominican Republic, South Africa, Spain and in Australia. There are several Aloe companies. For any Aloe drink to stand a chance of doing good, it needs to contain a substantial quantity of the parenchymatous gel. If a product is clear, looks like water and tastes like water, then it probably is water, and not particularly beneficial.
In the USA is an independent organization established, called International Aloe Science Council which, amongst other things, evaluates the quality of aloe products. If such products meet with various criteria and reach a particular standard, they are accredited with the IASC seal of approval, which can then appear on the container. Cold stabilised aloe vera gel is about 97% pure and the nearest thing that you can get to the natural raw gel extracted from the plant.
The optimized mixed diet was developed originally for the child nutrition. This concept fulfils both scientific and practical criteria. Thus, on one hand it ensures that the body is supplied with sufficient energy and nutrients, on the other hand, it is ideal to prevent diseases, which can develop from a poor diet.
For children a balanced diet is especially important. Because they need a lot of energy and nutrients relative to their body weight, to ensure healthy growth and development. OptimiX® is also practical. It takes into account not only the usual eating habits – but also what children and young people like to eat. Therefore, the whole family benefits, because this diet is not only suitable for small children, school children and adolescents, but also for adults. Another important point is the fact that this diet uses normal everyday foods, so for this healthy diet no additional money must be spent, important because nowadays especially as families with children are often financially less privileged.
General principle: nothing is forbidden in this diet! Important is the correct mixture!
In OptiMix there are three simple rules for food selection, in accordance of the colours of the traffic lights:
In optimiX® there are recommended and tolerated foods. Recommended foods have a high nutrient density. That means, these foods contain plenty of vitamins and minerals in relation to their energy content. This includes mainly fruits, vegetables, potatoes, cereal products, milk and milk products and meat. As for fats, vegetable fats are recommended. In optimiX® these foods provide all the required nutrients, but only about 90% of the required food energy (calories). The remaining 10% of energy can be taken from the so called tolerated foods, like sweets, cakes, marmalade and even nougat cream. Typical of these foods are a lot of energy but few vitamins and minerals, which means low nutrient density.
OptimiX® provides a balanced diet. The largest part of the food energy (55%) is from carbohydrates, mainly of cereals, potatoes and fruit. Fat of predominantly vegetable origin, provides about 30% of food energy. The remaining 15% comes from proteins and is one half each of animal (milk, meat, fish and eggs) and vegetable origin (cereals, potatoes). With this diet, we also get enough of all the necessary vitamins, minerals and trace elements.
OptimiX® recommends 5 meals a day, three main meals and 2 snacks in between. The 3 main meals (breakfast, lunch and dinner) are of medium amounts and the two snacks in between a small so that the total amount does not exceed the required daily need for food. One of the advantages of eating regularly is the greatly reduced occurrence of cravings, as the blood sugar level drops only a little if at all.
In combination with the “Traffic-Light-Clock” (shows what kind of food should be eaten at what time of day) optimiX® is the foundation of nutritional part of my weight loss programme.
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