HEALTHY SLIM BODY HOME

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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.
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 bllod 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 OR BIKE, ALLWAYS WALK THE STAIRS (the easiest way to get excercise…)
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 some 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)
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/REY BREAD (max 2 pc)  INSTEAD OF WHEAT ETC BREADS (GI is lower, fibre is higher)
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 (it takes the weight down in studies)
51 2 nutrition TOAST YOUR BREAD  IN A TOASTER (even rey, GI goes down like this)
52 2 nutrition DRINK WELL WATER OR GREEN TEE BETWEEN MEALS, NEVER GO THIRSTY (you may eat on thirst)
53 2 nutrition EAT 1KG OF BERRIES, FRESH FRIUT, VEGIES, MUSCHROOMS, NUTS, SEEDS A DAY (basic natural food)
54 2 nutrition ROUTINIZE LINEN+ SHIA IN SMOOTHY AFTER MIN 12 H SOAKING WITH BERRIES/FRUIT
55 2 nutrition INCREASE FIBRE TO EVACUATE 2  A DAY SOFT LARGE STOOL(colesterole, healthy colon, serotonin)
56 2 nutrition VALUE AND USE GOOD FAT, PROTEIN,VEGETABLE MEALS (makes “happy” hormones in brain)
57 2 nutrition USE DIET SALT (with Mg and K salts) insted of normal (norm. salt collets liquid + makes eat more
58 3 nutrition BUILD MORE ALKALINE DIET  (read more about this, 1 kg of vegetation does this)
59 3 nutrition EAT DARK (80 % OR MORE) CHOKOLATE FOR SWEET HUNGER (little is enough)
60 3 nutrition 150 mcg iodyne, 200 mcg Se, 20 mg Zn, 2 mg Cu, 150 mcg Cr (activ. thyroid = burn energy)
61 3 nutrition TAKE A TEASPOONFULL OF POLLEN at BRUNCH (encient health + sex supplement)
62 3 nutrition GREEN COFFEY, CLA, SOME SPECIALS BEANS MAY HELP LOOSING WEIGHT (you can test on you)
63 1 study CONNECTION OF STRESS AND WEIGHT (stress keeps bad/fattening mikrobiota in intestyne)
64 1 study HIGH FAT + FIBRE / LOW CARBON HYDRATE DIET IS THE BEST (learn why and make it a lifestyle)
65 1 study IF YOU EAT MORE THAN YOU HAVE HUNGER, SELF – STUDY WHY
66 1 study LEARN TO USE FINELI.FI FOOD DATABASE (there you see what is in each food, also in english)
67 1 study STUDY THE INFORMATION ABOUT INSULINE METABOLISM (tohtoritolonen.fi etc.)
68 1 study STUDY WHY THE ENTZYMES OF VEGETABLES ARE IMPORTANT
69 1 study TAKE A HOBBY OF READING ABOUT NUTRITION
70 1 study USE “ALL TIME” BLOOD SUGAR METER TO LEARN WHAT MEALS EFFECT (above 6.5 you gain weight )
71 2 study LABTEST YOUR STOOL/MICROBES, DO COLON WASH AND STOOL TRANSPLANT IF NECASSARY
72 2 study LEARN TO COOK YOURSELF NATURAL, EASY AND HEALTHY
73 2 study READ SOME GOOD BOOK (holistic / CAM medicine) ABOUT OPTIMUM MIN/VIT INTAKE
74 2 study STUDY THE INFORMATION ABOUT FAT ACIDS
75 2 study STUDY THE THEORIE ABOUT ACIDITY IN THE BODY
76 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