Trimming down in the new year

About 4 years ago I gained about 30lbs and could not take it off! I was working out 5 and 6 days a week with no results and then I read a book called Mastering Leptin. With some simple changes to my eating and how I worked out I was able to drop the weight and keep it off. I post a very short summary her for you and hope it helps you in the new year to reach your health and weight goals. The Five Rules of the Leptin DietSimple Summary Rule 1: Never eat after dinner.Allow 11-12 hours between dinner and breakfast. Never go to bed on a full stomach.Finish eating dinner at least 3 hours before bed. Rule 2: Eat three meals a day.Allow 5-6 hours between meals. Do not snack. Rule 3: Do not eat large meals.Healthy meal sizes for the average person fall between 400 and 600 calorie range for women and 500 to 700 range for men. It’s best to predetermine the meal size before you sit down to eat. Rule 4: Eat a breakfast containing protein.Your metabolism can increase by 30% for as long as 12 hours from a high-protein meal; the calorie-burning equivalent of a two to three mile jog.The two signs of a poor breakfast are:1) You are unable to make it five hours to lunch without food cravings or your energy crashing.2) You are much more prone to strong food cravings later that afternoon or evening. Rule 5: Reduce the amount of carbohydrates eaten.It’s very important that you eat some healthy carbohydrates. However, most overweight individuals eat two or more times the amount of carbohydrates they are able to metabolize. Fill up on fiber rich vegetables as desired. There is a simple test to help determine if you have eaten too many carbohydrates. Stand on the scale at night. If you weigh over two pounds more at night than in the morning, one of the Five Rules of eating has most likely been violated. If rules 1-4 were followed, then you may have eaten too many carbohydrates that day. Gradually decrease carbohydrates in the diet until there is less fluid retention, and a fat-burning mode will begin. Foods To Avoid Completely. High-sugar Cereals . Candy . Cookies. Cake . Bakery goods . French Fries. MSG . All artificial sweeteners . High Salt. High Fat junk food . Ice Cream . Potato Chips. Corn Chips . All Trans Fats. Anything with High Fructose Corn Syrup Rules to Working OutIdeally aerobics for weight loss needs to be done at least three times a week, for one to two hours in duration. For most people, long walks are best for the purpose of weight loss, (Longer is better if you can do it). When exercise is too intense, it produces tiredness during, following, or the next day. This typically involved water-weight retention to cool off the tissues that were overheated by the exercise. When this happens, no weight loss will occur. To maximize fat burning during exercise, new science supports the following: 1. Do aerobics between meals or first thing in the morning before eating. When you have not eaten for a few hours, exercise will begin to liberate fatty acids and turn on (fat burning) within a half hour. If a person has eaten high carbohydrates prior to exercise, (fat burning) activity will not activate or will activate only slightly, thus drastically-reducing the fat burning potential of exercise. 2. It’s more important to go longer than faster. ...After about fifteen to twenty minutes muscles will feel like they have “clicked into a gliding pace.” This is reflective of the fat-burning mode. If you are going too fast, your legs are getting heavy and tiredness is setting in, fat-burning mode has stopped. Slow down; within a few minutes you should feel better and fat-burning will resume. 3. After exercise, do not eat until there is a hunger signal. Conversely, be sure to eat when there is a hunger signal; otherwise, your body will go into a stressed state. This hunger signal may happen five minutes after you are done or it may not happen for several hours. Once you have clicked into this ...fat-burning mode, this is prime weight-loss time. It may last for several hours at an accelerated pace as your body continues to burn fat even though the exercise is over. This mode is reflected by a clear head and good energy feeling. When in this mode, do not eat anything. Water is ok. Eating will raise insulin and send all the fatty acids that could have been burned off ...back to storage. However if you are hungry you should eat; otherwise your body will shut down and there will be an inflammatory* response from the exercise which may cause weight gain. If you have any questions or would like my summary PDF (12 pages with a bit more explanation) feel free to email me at gheart69@yahoo.com