Factors Causing Obesity
Fast food and soft drinks... Hamburgers, french fries, coke, fried chicken contains very high calories.
Sluggish Metabolism due to minimal exercise, bad digestive system and liver function, bad health
Taking in too much sugars and carbohydrate
Instant or processed food/snacks
Alcohol
Water retention and high salt intake
How to combat Obesity? The cheaper way to a healthier you without all that expensive treatments at slimming centers.
Detoxify
Drink Plenty of Plain water
Exercise
Change eating habits
Change lifestyle
I have drafted out a slimming chart I used for my own slimming routine at the very last section of this page. The following chapters justifies all the actions mentioned in the chart to get a better understanding on how it works. **The informations below is not intended to be a substitute for professional medical care, and is presented as information ONLY**
Chapter 1- Detoxify
Detoxification is a process of cleansing the body of toxins ("poison"/unwanted substances) which can accumulate in our body and causes bad health, slows down our metabolism and put unecessary stress on our liver and other organs which may lead to obesities, allergies, Pre-mentrual syndrome, chemical sensitivity and constipation. Our body generates own bodily toxins. We add up the amount of toxins already in our body by taking in external toxins into our body such as MSG, artificial colorings, flavourings, chemicals and pesticides, etc. Some reading suggests that emotionally imbalance or tension pushes the body to generate more toxins.
Our liver is the most important cleansing organ in our body. Its function includes:
a) manufacture bile for emulsion of fat for digestion
b) regulate blood sugar level
c) filter all food, nutrients, drugs, alcohol and materials in blood
d) detoxify toxins (turn toxin into non-toxic substances for expulsion via urine)
The liver, although is the major cleansing organ, can only handle a certain level of toxins in our body. If the liver is overburdened with toxins, it is incapable of managing toxins and so passes them into the systematic circulation which may be secreted through skin, kidneys and lungs. The remainder of the toxins are stored in bones, hair, muscles, lymphatic tissues or FAT. These stored toxins affect energy production, and hormone/enzyme function that control free radical production. When this functions are impaired, the body suffers and becomes diseased...The digestive system suffers and food will net be properly digested, thus producing more toxins in the bowel which will travel again to the liver...and the whole cycle continues. The metabolism rate turns sluggish, retention of fluids and difficulty losing weight. A sluggish liver can prevent the master metabolic rate regulator (Thyroid gland) to convert into their active form, rendering it unable to activate brown fat (brown fat is a permanent fat that burns up calories and prevents weight gain).
In short, an active and healthy liver with a detoxifying program to aid the liver functions will:
a) cleanse the body more effectively and help prevent diseases, allergies
b) control weight with better metabolism and activate the brown fat responsible for burning up calories
c) better complexion
d) better immune system
Chapter 2- How to detoxify
a) Our body detoxifies automatically everynight. A good night sleep is important and do not eat too late in the evening as the liver repairs itself at night. Allow it to heal rather than metabolizing residues of heavy meals. Ideally, your last meal should be at least 3 hours away from your sleep.
b) For women, the monthly menses detoxifies the body
c) Detoxifying recipes - raw vegetable juices, burdock root (blood purifier - helps eliminate toxin from blood and lymphatic systems. Also help in elimination of excess fluids from the body)
e) Sweat it out - Sauna, Dry brushing on skin, exercise
f) Drink Lots of water - See below section on water.
g) Foot reflexology - increase blood circulation for general health, detoxify organs, relaxation and release tensions.
h) Plants with high level of chlorophyll helps to purify the body. There are some drinks in the market that claims to derive from chlorophyll.
i) Traditional method - fasting. A one day fast should be safe. But prolonged fasting can be harmful (due to malnutrition) and should not be done under the supervision of a health practitioner. Pregnant women, and sick people should not fast. A detoxification process starts with the colon, fasting is one good method of cleansing it.
j) Eat more fiber. Fiber sweeps the digestive tract and quickens the transit time of waste elimination. It absorbs toxins and escorts them out of the body.
k) Supplements. Multi vitamins with extra antioxidant nutrients to decrease potential of free-radical toxidity. Milk thistles and dandelion to give nutrients to the liver.
**Some people may experience some minor symptoms while detoxifying such as rashes, headache, skin problems, etc as the body tries to detoxify deeply stored toxins accumulated over the years. The symptoms should slowly diminish as the detoxifying process continues. **
Chapter 3- Drink Plenty of Plain Water...
...but don't overdo it. Everybody's requirement of water is different depending on their intake of nutrition, activities and general health. In general, people who takes in more sodium or sugar in their diet or take more supplement pill should take in more water as excessive minerals, sugar intake and other suplement may burden the kidney and water helps dilute and flush out the excessive substance. People who loses water through sweat by exercising or doing heavy jobs should drink more water and those with health problems and are restricted to low sodium or low sugar diet should also drink more often.
8 glasses of water a day is the minimum requirement. However 12-15 glasses of water a day (only plain water) is desirable.
Water is the only true magic potion for permanent weight loss and here's why:
Water suppresses appetite naturally and helps the body metabolize stored fat. (water boosts body metabolism)
Assist liver in the detoxification process (its role on detoxification-weight control mentioned above)
Against water retention and puffiness. If body is given less water than it needs, the body perceives the shortage as a threat to survival and will begin to retain every drop as reserves causing swollen feet, hands and legs and overall puffiness.
Water help relieve constipation and a healthy bowel which aids in detoxification.
Cold water is absorbed more quickly into the system than warm water. Cold water burn up more calories.
Chapter 4- Exercise...
Exercising controls weight by :
Exercise helps to increase metabolic rate so we burn calories faster. Studies show that for a few hours following exercise, we continue to burn calories as faster rate.
Mild weight training helps build up muscle which helps to metabolize fat. Muscles burns fat for energy even when you're not doing any activity. Don't worry if you've gain some weight when you exercise as muscle/lean tissue is heavier than fat. What matters most is the fat and inch loss.
Exercise help you sweat it out to assist in detoxifying the body.
Chapter 5- Change eating habits...
Skim off animal fat before cooking. Toxins are stored in fat. Taking in animal fat is equivalent to taking in more toxins into the body which will clog our bodily functions and metabolism rate.
Eat more steamed or roast food and cut down on fried food
Choose low fat milk, low fat unsaturated butter, low fat cheese, etc
Limit intake of cakes, chocolates, sweets, energy bars, potato chips and other snack items. They are of minimal nutritional values and have high calories.
Limit fast food, alcohol, soft drinks, processed and canned food. Re-fried oils in fast food outlets are usually toxic. Plus fast food are very fattening and contains high calories. Soft drinks are very sweet and are high in sugar content. Sugar that are not used up as fat will be converted into fat and stored in the body.
Bite longer for every mouthful of food. It aids in better digestion thus enabling smooth expulsion of waste and toxins.
Eat only 3/4 full per meal and stop the habit of having supper before going to bed.
Limit intake of salt/ sodium as it increases water retention
Chapter 6- Changing lifestyle...
Dry-brush skin before bathing. Boost blood circulation and lymphatic system
Bathe at least twice a day. Once before breakfast and once in the evening. This helps to boost blood circulation and metabolism and toxin elimination by opening up the pores.
Sleep for at least 8-10 hours a day if possible. If there is more charge in your battery, your body will work more efficiently with more power and for longer hours. So will your metabolism.
Jump start your metabolism and start the cleaning process with a glass of warm lime -honey juice as your first glass of liquid of the day before breakfast. Ideally as soon as you woke up.
Massage, sauna or foot reflexology once a week is beneficial for detoxifying, boost blood circulation for better health and weight control
Breathe the proper way. Most people breathe in the improper way these days - Chest out/stomach in when inhaling and Chest in/stomach out when exhaling. In fact, it should be the other way round. As you inhale, you should feel your chest/ribcage/abdomen expanding to allow as much air/oygen enter you lungs and chest/ribcage/abdomen contracting when you exhale to push air/CO2 from your lungs...Just like a balloon. Everyday, do the proper breathing exercise by inhaling, hold breath and in position for 3 seconds , then exhale. Repeat for 8-10 times. Good exercise for detoxifying the lung and for a flatter stomach!
| Day 1
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(Ideally Sunday or day-off) a) Wake up and drink a glass of lime-honey juice. b) For the rest of the day drink plain water only- about 1 glass an hour. No food or juices and No rigorous exercise. Just relax and watch your favorite movie or read books. c) Bathe one in the morning and once in the evening. But do dry skin brushing first. 10 strokes per area. Finish off with a cold shower for 5 minutes. If you cannot withstand the cold shower, aim shower at feet for 5 minutes. d) After bathing, apply some slimming cream to stubborn areas of fat. Purpose:. clean-up colon to start detox
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| Day 2 |
a) Wake up and drink a glass of lime-honey juice b) Drink freshly squeezed vegetable juices (celery, carrot, tomato & apple) to substitute the three meals. c) In between, continue drinking plain water d) Take in multi vitamin e) Bathe once in the morning and once in the evening. But do dry skin brushing first. 10 strokes per area. Finish off with a cold shower for 5 minutes. If you cannot withstand the cold shower, aim shower at feet for 5 minutes. f) After bathing, apply some slimming cream to stubborn areas of fat. g) Taking 1-2 bowls of warm chicken & vegetable broth/blended is fine during dinner meal. But no solid food. Purpose: Detoxifying starts with vegetable juices to help clean up the bowel and to provide natural vitamins and nutrition. No solid food to give extra burden to the digestive system and cleansing organs as the process to cleanse old/stale toxins in the body starts.
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| Day 3 |
a) Wake up and drink a glass of lime-honey juice b) Drink freshly squeezed vegetable juices (celery, carrot, tomato & apple) to substitute breakfast. Otherwise, 1-2 bowls of blended chicken-vege or fish porridge to fill up the stomach. Only blended porridge for lunch or fruit juice. For dinner, take in fresh salad that consist of celery, fresh lettuce, spinach, carrots, fresh tomatoes with your desired non/low-fat sauce. I always like to take it with a dip of chilli sauce or tomato sauce. *Remember to bite longer per mouthful and eat slowly* c) In between, continue drinking plain water d) Take in multi vitamin e) Bathe one in the morning and once in the evening. But do dry skin brushing first. 10 strokes per area.Finish off with a cold shower for 5 minutes. If you cannot withstand the cold shower, aim shower at feet for 5 minutes. f) After bathing, apply some slimming cream to stubborn areas of fat. Purpose: Detoxifying continues. No solid food to give extra burden to the digestive system and cleansing organs as the process to cleanse old/stale toxins in the body continues.
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| Day 4 - Day 7 |
a) Wake up and drink a glass of lime-honey juice b) Drink freshly squeezed fruit OR vegetable juices to go with breakfast. Limit the use of butter and spreads on bread. Try to take wholemeal bread rather than white bread. Breakfast cereals/oats with low fat milk is a healthy meal. c) A light lunch and dinner, ideally with more vegetables, a handful of meat but minimal carbohydrate. End with fruits (except banana, papaya, grapes and those with high sugar content). Eat up to 3/4 full and bite longer per mouthful before swallowing. c) In between, continue drinking plain water d) Take in multi vitamin if necessary e) Bathe one in the morning and once in the evening. But do dry skin brushing first. 10 strokes per area. f) During the day, do 30-45 minutes brisk walking and cycle in the air for 3 - 5 minutes or take a 1 hour 30 minutes stroll at the park. Do some weight training/workout eg. dumbells and better still yoga. Exercises should be done daily ideally. Otherwise 3 -4 times a week. You should enjoy exercising. If you're tired, just take a short rest and continue. Purpose: Introduce exercise to boost metabolism as lower intake of food from our usual higher intake will slow down body metabolism (a natural body reaction). |
*You should repeat day 2's diet every week on a Sunday or any offday and continue with your daily diet of d"Day 4-7". For working people who are unable to cook their lunch or dinner meals, try to avoid buying noodles and pastas. Avoid buffets.
Note: This is not miracle slimming plan so don't expect inch loss within 2 weeks. You may actually gain weight due to muscle gain but will see the result in the inches loss. I believe that this is an inexpensive and healthy approach to slimming by focusing on detoxifying as detox itself is beneficial to ourhealth and improves complexion. People with many years of accumulated toxins may require a longer period of total cleansing which may take months or even years depending on individuals.
Chapter 7- Other Tips
Other health food that aids the slimming process. You may want to add these food items into your weekly menu.
a) Seaweed b) Burdock root & radish
c) Bittergourd - eg. try adding it into your juice concoction.
d) Chicken essence - Just buy it off the shelf. Good for boosting the metabolism
e) Chilli
f) Lime
g) Assam Jawa - The traditional way
Chapter 8- Things to avoid
a) Coffee, tea & soft drinks and excessive salt
b) 3 in 1 instant drinks/instant meals
c) Smoking, alcohol and chocolates
d) Fast food and supper
f) Cakes & Ice-creams (Well, if you cannot stand it...one serving a week is fine)
**The above information is not intended to be a substitute for professional medical care, and is presented as information ONLY**