| Veli-Jussi Jalkanen | 250525 | HAPPY SLIM BODY HOME | ||||
| DEAR FRIEND. LOOSING WEIGHT AND ESPECIALLY KEEPING IT LOW IS VERY VERY DIFFICULT. YOU NEED A GOOD PROGRAM !! | ||||||
| The microbiome (bacteria population in the cut) adopts with certain foods. It does not like changes. Fast carbs eating microbes want sugar. | ||||||
| one needs to know how the ”feeling content ” – hormone GLP-1 works and make use of it. See below. | ||||||
| No 1 thing is to make permanent changes. Healthy gut is the base. For that you need fiber more than 50 g , optimally 50 g / 1000 kcal. | ||||||
| Good eating habits and culture + healthy hormones are the key, not trying to burn off calories from poor food by excercise. | ||||||
| Eat good food with lots of nutrients. Nutriend deficient person is also hungry person. Good supplements are also necassary. | ||||||
| Healthy loosing weight is slow, 0.3 – 0.4 kg / week. Be patient. Do not step on the scale even every week but once a month. | ||||||
| Remember the basic: you store fat ONLY when bood sugar is high. Fat, fiber, small meals, low GI (glygemic index) keep it low. | ||||||
| Use the following list so that in the beginning of the weight loosing/nurition development period mark those things what you do allready | ||||||
| Then select more actions from the list and try to make them your routines oen by one | ||||||
| Store your old list selection with your weight. See what happens to your weight when you use more and more actions from the list :=) | ||||||
| New, | Importance | |||||
| Now | date | No | class | (Importance classes: 1= most important, 2= adopt sooner or later, 3= very helpfull) | ||
| 1 | 1 | excercise | BUILD UP BIGGER MUSCLES (they burn more energy when resting and after excercise) | |||
| 2 | 1 | excercise | DO MUSCLE POWER EXCERCISES REGURLARLY (then they burn more energy also in the rest) | |||
| 3 | 2 | excercise | BUY A PACE METER AND KEEP A LOG ABOUT YOUR STEPS ( motivates to move more) | |||
| 4 | 2 | excercise | BUY A PULSE METER /TRAINING COMPUTER (this keeps all records for you, it may motivate) | |||
| 5 | 2 | excercise | BUY GOOD NEW SNOW- AND GARDEN TOOLS AND USE THEM (with good tools physical work is fun) | |||
| 6 | 2 | excercise | GET NEW FRIENDS TO DO EXCERCISE WITH (its more fun with a mate and you go more often) | |||
| 7 | 2 | excercise | HAVE WALKS AFTER MEALS (the blood sugar level stays lower when you move) | |||
| 8 | 2 | excercise | STAND WHEN YOU COMPUTE (standing consumes a lot more calories than sitting) | |||
| 9 | 3 | excercise | GO TO WORK ON FOOT, ROLLERS, BIKE, ALLWAYS WALK THE STAIRS | |||
| 10 | 3 | excercise | INCREASE PHYSICAL EXCERCISE LEVEL (find all new ways, there are a lot of changes to do this) | |||
| 11 | 3 | excercise | WALK OR EXCERCISE WHEN YOU TALK IN THE PHONE (hav a bluetooth on the ear) | |||
| 12 | 3 | excercise | START A NEW PHYSICAL HOBBY (you need several choises for all ”weather” conditions) | |||
| 13 | 3 | excercise | SEX ACT CAN BE MADE FREQUENT ”SEXERCIZE” , BURN A LOT ENERGY (also hormons get activated) | |||
| 14 | 1 | habits | AVOID ALL INDUSTRY FOOD (ready made, trash food, sweet drinks, they include apetite provokers) | |||
| 15 | 1 | habits | have 2 days coloric restriction / week, women 500 kcal, men 600 kcal | |||
| 16 | 1 | habits | AVOID FAST CARBON HYDRATES IN ANY FORM EXCEPT IN FRESH FRUITS | |||
| 17 | 1 | habits | BE SCEPTICAL ABOUT THE ”FOOD PLATE MODEL” (too much fast carbonhydrates) | |||
| 18 | 1 | habits | DO NOT EAT OR DRINK ”SOCIALLY” ONLY TO DO AS THE OTHERS DO (you just eat too much) | |||
| 19 | 1 | habits | TRY MAKE NARROW ”EATING TIME WINDOW” FOR ALL MEALS LIKE 10.00 – 19.00. 8 h IS OPTIMUM | |||
| 20 | 1 | habits | FIND AND WATCH DOCUMENTARIES ABOUT HEALTH AND WEIGHT CONTROL (this motivates you) | |||
| 21 | 1 | habits | EAT SMALL FATTY + PROTEIN OR FRUIT / VEGETABLE SNACKS, NO CEREALS OR SWEAT CARBS | |||
| 22 | 1 | habits | GO TO SHOP WITHOUT HUNGER (in hunger you buy less controlled) | |||
| 23 | 1 | habits | GO TO SLEEP 21.30 – 22.30 (early sleepers are lighter, night ”birds” mix up their sleep hormones) | |||
| 24 | 1 | habits | IN BUFFET, TAKE FIRST LITTLE, THEN ONLY A BIT MORE, DONT EAT MANY KIND (so you eat less) | |||
| 25 | 1 | habits | KEEP EMOTIONS APART FROM EATING, NO STRESSY TALKS OR REWARDING ON THE FOOD | |||
| 26 | 1 | habits | KEEP FOOD IN YOUR HOME OFF FROM SIGHT (looking at food and snakcs makes you want more) | |||
| 27 | 1 | habits | KEEP REGULAR EATING TIMES WITH 3-4 H IN BETWEEN (stomach needs to be empthy and rest ) | |||
| 28 | 1 | habits | KEY TO LIGHT WEIGHT IS TO KEEP THE DIET NATURAL, FIBER AND NUTRIENT RICH AND FATTY | |||
| 29 | 1 | habits | NEVER EAT UNLESS YOU ARE HUNGRY (but do not get too hungry either) | |||
| 30 | 1 | habits | USE SMALLER PLATE (smaller plate leads to smaller meals) | |||
| 31 | 2 | habits | DRINK WATER OR TOMATO JUICE IN DRINKING PARTIES (tomato juice has less sugar than orange) | |||
| 32 | 2 | habits | FIND A REPLACEMENT ACTION FOR STRESS EATING (jewing gum, drink water, drink tee, take a fruit) | |||
| 33 | 2 | habits | FIND PLACES TO BUY ORGANIC FOOD (it has more nutrients and is more balanced and filling) | |||
| 34 | 2 | habits | WASH/BRUSH YOUR MOUTH AFTER EATING, SNACKS INCLUDED (taste of food makes you want more) | |||
| 35 | 1 | habits | START A NEW DAY PHYSICALLY ACTIVE AND JUST WITH TEA (you can push the hunger forward) | |||
| 36 | 2 | habits | CHEW FOOD VERY SLOWLY AND WELL (30 bites min. you get full faster this way) | |||
| 37 | 2 | habits | HAVE SAUNA WITH 2-3 GOOD HEATS PERIEDS 3-4 TMS/WEEK (activates metabolism) | |||
| 38 | 2 | habits | AVOID DEPRESSION, INCRESE POSITIVENESS (depr. + melancholy increase weight gain) | |||
| 39 | 2 | habits | WALK IN VERY LIGHT CLOTHING ( you produce more heat and loose energy with brown fat) | |||
| 40 | 2 | habits | LEAVE FOOD ON THE PLATE ACCASIONALLY (this proves that you master food, not the other way) | |||
| 41 | 2 | habits | LEARN TO KEEP FOOD DIARY (this alone makes you eat less) | |||
| 42 | 3 | habits | NEVER TAKE FOOD WITH YOU TO TV OR MOVIES (you get habit to eat for exitement, it stays) | |||
| 43 | 3 | habits | SPROUTING YOURSELF MAKES GOOD VEGETABLES CHEAPLY (and you get good enthzymes) | |||
| 44 | 3 | habits | HAVE SOFT, RELAXING FULL BODY MASSAGE REGULARLY (good hormones degrease stress +weight) | |||
| 45 | 3 | habits | DO DAILY SWIM (+ ice dipping), (you develope brown fat that burns and gives energy fast) | |||
| 46 | 1 | nutrition | ADD NUTS IN SALADS/OTHER FOODS (they keep hunger very well and have lots of nutrients and fibre) | |||
| 47 | 1 | nutrition | DRINK HEALTH/ HERBAL TEA FROM THE MORNING (tea is filling and takes hunger off for a while) | |||
| 48 | 1 | nutrition | USE 100 % OATS BREAD (max 2 pc) INSTEAD OF WHEAT ETC BREADS (GI is lower, fibre higher, no glut.) | |||
| 49 | 1 | nutrition | EAT O LOT ( 40- 60 % of your calories) AS GOOD FATS (coconut, butter, olive, naturally fatty foos) | |||
| 50 | 1 | nutrition | KEEP OLIVE OIL AS YOUR NR 1 FAT SOURCE AT HOME (use olive oil on the brad insted of butter) | |||
| 51 | 1 | nutrition | MAKE BIG BREAKFAST WITH LOTS OF FIBRE ”feeling full”-hormone GLP-1 is higher in the morning | |||
| 52 | 1 | nutrition | EAT PROTEINS AND FATS BEFORE CARBS ON MEALS This lowers blood sugar levels but lifts GLP-1 | |||
| 53 | 2 | nutrition | TOAST YOUR BREAD IN A TOASTER (even rey, GI goes down like this) | |||
| 54 | 2 | nutrition | DRINK WELL WATER OR GREEN TEE BETWEEN MEALS, NEVER GO THIRSTY (you may eat on thirst) | |||
| 55 | 2 | nutrition | EAT 1KG OF BERRIES, FRESH FRIUT, VEGIES, MUSCHROOMS, NUTS, SEEDS A DAY (basic natural food) | |||
| 56 | 2 | nutrition | ROUTINIZE LINEN+ SHIA IN SMOOTHY AFTER MIN 12 H SOAKING WITH BERRIES/FRUIT | |||
| 57 | 2 | nutrition | INCREASE FIBRE TO EVACUATE 2 A DAY SOFT LARGE STOOL(colesterole, healthy colon, serotonin) | |||
| 58 | 2 | nutrition | VALUE AND USE GOOD FAT, PROTEIN,VEGETABLE MEALS (makes ”happy” hormones in brain) | |||
| 59 | 2 | nutrition | USE DIET SALT (with Mg and K salts) insted of normal (norm. salt collets liquid + makes eat more | |||
| 60 | 3 | nutrition | BUILD MORE ALKALINE DIET (read more about this, 1 kg of vegetation does this) | |||
| 61 | 3 | nutrition | EAT DARK (80 % OR MORE) CHOKOLATE FOR SWEET HUNGER (little is enough), let it melt in the mouth | |||
| 62 | 3 | nutrition | 150 mcg I, 200 mcg Se, 20 mg Zn, 2 mg Cu, 150 mcg Cr, Fe: Hb min 130 ferrit 40 = activ. thyroid glans | |||
| 63 | 3 | nutrition | TAKE A TEASPOONFULL OF POLLEN at BRUNCH (encient health + sex supplement) | |||
| 64 | 3 | nutrition | GREEN COFFEY, CLA, SOME SPECIALS BEANS MAY HELP LOOSING WEIGHT (you can test on you) | |||
| 65 | 3 | nutrition | RESISTANT CARBS, cooked +cooled potato +rice, seeds, grains, vegies help weightloss | |||
| 66 | 3 | nutrition | KEEP FRIUT SALAD available all the time, it replaces high calories products, tastes good, is nutritious | |||
| 67 | 1 | study | CONNECTION OF STRESS AND WEIGHT (stress keeps bad/fattening mikrobiota in intestyne) | |||
| 68 | 1 | study | HIGH FAT + FIBRE / LOW CARBON HYDRATE DIET IS THE BEST (learn why and make it a lifestyle) | |||
| 69 | 1 | study | IF YOU EAT MORE THAN YOU HAVE HUNGER, SELF – STUDY WHY | |||
| 70 | 1 | study | LEARN TO USE FINELI.FI FOOD DATABASE (there you see what is in each food, also in english) | |||
| 71 | 1 | study | STUDY THE INFORMATION ABOUT INSULINE METABOLISM (tohtoritolonen.fi etc.) | |||
| 72 | 1 | study | STUDY WHY THE ENTZYMES OF VEGETABLES ARE IMPORTANT | |||
| 73 | 1 | study | TAKE A HOBBY OF READING ABOUT NUTRITION | |||
| 74 | 1 | study | USE ”ALL TIME” BLOOD SUGAR METER TO LEARN WHAT MEALS EFFECT (above 6.5 you gain weight ) | |||
| 75 | 2 | study | LABTEST YOUR STOOL/MICROBES, DO COLON WASH AND STOOL TRANSPLANT IF NECASSARY | |||
| 76 | 2 | study | LEARN TO COOK YOURSELF NATURAL, EASY AND HEALTHY | |||
| 77 | 2 | study | READ SOME GOOD BOOK (holistic / CAM medicine) ABOUT OPTIMUM MIN/VIT INTAKE | |||
| 78 | 2 | study | STUDY THE INFORMATION ABOUT FAT ACIDS | |||
| 79 | 2 | study | STUDY THE THEORIE ABOUT ACIDITY IN THE BODY | |||
| 80 | 3 | study | HAVE BLOOD AND HAIRS TESTS MADE ON YOUR NUTRIENT TOXIC MINERAL LEVELS | |||
| THIS BAD HABIT KEEPS YOU HEAVY | AVOID DRINKING ALCOHOL REGURLARLY, ONLY IN PARTIES (alcohol is fast carb, builds up weight fast) | |||||
| THIS BAD HABIT KEEPS YOU HEAVY | AVOID HEAVY SALT (it takes your blood pressure up and gathers liquid in you) | |||||
| THIS BAD HABIT KEEPS YOU HEAVY | AVOID MANY DIFFERENT FOODS ON THE SAME MEAL (more tastes make you eat more) | |||||
| THIS BAD HABIT KEEPS YOU HEAVY | AVOID PROCESSED READY MADE, FACTORY, TRASH FOODS (sugar, salt, chemicals, bad fats, no fibre) | |||||
| THIS BAD HABIT KEEPS YOU HEAVY | AVOID OMEGA 6 VEGETABLE SEED OILS (they make gut inflammation + cause weight gain) | |||||
| THIS BAD HABIT KEEPS YOU HEAVY | AVOID HORMONAL/ENDOGRYNE DISTRUPTORS (plastics, cosmetics, home/cleaning chemicals) | |||||
| THIS BAD HABIT KEEPS YOU HEAVY | AVOID DRINKING ON MEALS (drinks disturb digestion) DRINK 30 MIN BEFORE | |||||
| THIS BAD HABIT KEEPS YOU HEAVY | AVOID FINISHING YOUR PLATE IF YOU ARE NOT HUNGY ANYMORE (”kitchen pigs” are heavy) | |||||
| THIS BAD HABIT KEEPS YOU HEAVY | AVOID SPICES THAT MAKE YOU EAT MORE (MSG -mono sodium glutamate is one of the worst) | |||||
| THIS BAD HABIT KEEPS YOU HEAVY | AVOID SWEET DRINKS, SUGAR AND WHITE WHEAT (fast carbs make you fat etc bad) | |||||
| THIS BAD HABIT KEEPS YOU HEAVY | DO NOT USE AT ALL FOODS WITH HFCS (high fructose corn syrup) WHICH IS BAD IN MANY RESPACTS | |||||
| THIS BAD HABIT KEEPS YOU HEAVY | DO NOT GO TO BED TOO LATE, FOR THE GOOD WEIGHT CONTROL 23.00 IS THE LATEST | |||||
| THIS BAD HABIT KEEPS YOU HEAVY | AVOID FOOD WITH FAST CARBS AND FAT TOGETHER, THEY ARE VERY ADDICTING AND FATTENING | |||||
| THIS BAD HABIT KEEPS YOU HEAVY | NEVER CONNECT FEELINGS AND FOOD, NOT EVEN GOOD FEELINGS NOT MENTION COMFORTING | |||||
| THIS BAD HABIT KEEPS YOU HEAVY | GO TO SHOP ONLY AFTER EATING, NEVER HUNGRY, THEN YOU BUY POORLY | |||||
| THIS BAD HABIT KEEPS YOU HEAVY | ARE NOT ”A KITCHEN PIG” WITH THE WASTE FOOD OF YOUR CHILDREN, SMALL PORTIONS TO THEM | |||||
| THIS BAD HABIT KEEPS YOU HEAVY | DO NOT BUY READYMADE FOOD FOR HOME, MAKE IT AT HOME, USE GENUINE FOODS | |||||
| POOR EATING IMPULSES: | ||||||
| STRESS EATING | ||||||
| PARTY – OVEREATING | ||||||
| EATING BECAUSE YOU ARE BORED | ||||||
| SOCIAL EATING – EATING BECAUSE EVERYBODY EAT | ||||||
| EATING BY EXAMBLE, FOLLOWING THE LEADERS | ||||||
| SITUATION EATING – I NEED TO EAT THIS AWAY BEFORE IT GETS OLD | ||||||
| FASHION EATING, SOMETHING IS A TREND | ||||||
| CULTURAL EATING, HERE PEOPLE EAT LIKE THIS | ||||||
| HABIT EATING – FOOD AND MOVIES, FOOD AND TV | ||||||
| NIGHT EATING – STAYING UP LATE AND GETTING HUNGRY | ||||||
| COMFORT EATING – I WAS COMFORTED AS A CHILD BY FOOD WHEN I FELT SAD | ||||||
| KEEPING FOOD ALL THE TIME IN SIGHT AT HOME, ESPEIALLY CANDIES OR FATTENING TRASH FOOD | ||||||
