Make your own rules to lose weight.

When is comes to nutrition you need to create rules and stick to them. Far too many times people consume an abundance of food on a Saturday night only to wake up Sunday morning and have another huge breakfast...and no gym in sight. If you want to play you must pay. How about this approach. I am going to indulge on Sat night but I will be at the gym first thing in the morning and I will eat a moderate breakfast. I personally make rules such as no alcohol during the week or no dessert during the week. Once again it all boils down to discipline. However, at least this way there is some accountability and you will feel the remorse when you break your "rules". They are your rules so make it fun. The bottom line is you must expend more energy than you consume.

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This one nutrition tip can change your life!

I recently participated in Tom Phillip's Ultimate Body Transformation. Tom is my trainer and a group of his clients followed Tom's program as he trained for a natural bodybuilding show. Always looking for a challenge I jumped in. Although I have always been a good eater I was amazed at the power these 2 P's had in getting me the leanest I have been in years! The first P is preparation or better yet planning. As the saying goes, "If you fail to plan you are planning to fail. " This cannot be more true than when it comes to eating. You must take the time to prepare the meals in advance for your ENTIRE day. The next P is Portion control. You can eat the best, organic and healthy food choices, however, if you eat too much you will gain weight. It is simple math. You must burn more than you consume! I have heard it time and time again. "I eat healthy" or "I don't like sweets." Without preparation and portion control you will never get to your goals no matter how healthy you think you eat.

What is wellness?

I am often confused by the term wellness. What is it? Is it going to a spa for a massage? Is it eating a plate of veggies? The reality is there is no perfect definition. I think the best way to explain wellness is "any activity or habit you do to better help one acheive a higher state of health." For example going to the gym regularly is a wellness habit. Doing this on a regular basis will certainly help you maintain an active life. The point is wellness is an action word. One must actively participate if they are looking to acheive a higher state of wellness. My top 3 wellness acts.
1. Exercise regularly. It can simply be a 20 minute walk but make sure you move your body daily!
2. Eliminate ALL refined carbs including white flour and white sugar.
3. Reduce your stress by emptying your plate. Learn to say no. Much of our stress is self inflicted. Don't commit to so much.

That's it for now. See you next time.

Dr. Cilea

www.advanced-wellness.net