Portion Control – Critical to Good Health and Regular Weight – for all ages from 1 to 122 years plus
Portion control is recommended to start with children from birth and continue into adulthood. Portion control will prevent overweight and underweight as both can cause health issue.
How to win the battle of maintaining a healthy weight & Body Mass Index (BMI) WHILST ENJOYING your life by understanding the common things THAT WILL prevent you from CONTROLLING your weight!
Also, Eliminate – Reduce Poverty & Malnutrition in your world of 7.3 billion people!
Help improve your BMI and Eliminate/Reduce Poverty and Malnutrition in your world!
You can be Happier, Healthier, Wealthier if you spent less on food, diet foods, useless exercise programs and DONATED part of your savings on the above to those listed below or others to reduce hunger in your world.
Note: The cost of a daily sugary drink say $2+ a day, 1 Fast food say $3+ a day, Cost Gym program say $5+ a day equals $4,560 plus a year. – WOW!
With ongoing PORTION CONTROL, & the steps below, you will be happier, wealthier, & have a BMI that you will be proud of!
Did you know that:
- 795 million people from a total world population of 7.3 billion suffered from chronic Undernourishment in 2014-16, yes 11%
- 2 Billion live on less than $3.10 a day, if they are that lucky! That is LESS than the cost of a cup of coffee a day!
- Undernourishment kills 3.1 million of children and adults annually and increases the severity of their diseases.
Remember, with Portion Control and a little exercise, YOU can be Happier, Healthier, Wealthier as you eat less, eat better & Donate to reduce poverty, malnutrition and homelessness.
In A NUT SHELL :
- Accept who you are, avoid smoking, binge drinking, drugs and be fully employed/occupied.
- PLAN and EAT YOUR HEALTHY 3 MEALS and 2 SNACKS a DAY (No TAKEAWAY food).
- Remember – PORTION CONTROL, PLATE UP, EAT SLOWLY, and NEVER GO BACK FOR MORE!
- WE HAVE PLENTY – EAT SLOWLY, CHEW & ENJOY THE TASTE OF EACH BITE or Sip.
- MAINTAIN A HEALTHY DAILY ROUTINE INCLUDING A VARIETY OF FRESH FOODS & EXERCISE.
Note: All this is not about saving money on food, clothes, diet pills, etc… but it is about SAVING YOUR LIFE and providing the excellent quality of life that you want!
So PLAN a realistic routine regarding medical checks, Income, food and exercise and DO YOUR PLAN by maintaining activity without over eating or over exercising & you will have a BMI that you will be proud of, particularly as you get older. Remember: Take Away foods are often more expensive than fresh foods. Try a baked leg of lamb or chicken or grilled fish with vegetables instead of takeaway food – home cooking is cheaper and better!
Following a Plan creates success and enjoyment!
Repeat the following for 20 consecutive days and you will be asking “What was all that fuss about?”
Countries like the USA, Great Britain, and Australia have the best fresh foods & biggest range in the world – SO WHY EAT FAST FOOD rubbish?
Would you think and then put contaminated fuel or oil in your car – If NOT, why abuse your body by eating and/or drinking poisons?
REMEMBER: It is easy to binge on food or drinks and add weight BUT it is VERY DIFFICULT to lose a few kilos. So Eat SLOWLY, an Almond or one SMALL bite or small mouthful at a time. DON’T STUFF your mouth, chew well and ENJOY the taste of each bite!
General notes and our 20 point plan for the enjoyment of Good Health:
a) First and foremost is to check your medical history – have a full medical check.
They will look at Hormones, Thyroid, Diabetes,Genes, Medications, etc.
It is normal for Pacific Islanders who are bigger and Asians who are smaller than average to be healthy.
Once you eliminate the medical reasons or even identify them you can manage them. Start working with them, if any, and the other things that prevent you from losing weight.
b) Second, YOU MUST HAVE A REALISTIC PLAN OF WHAT YOU EARN, SAVE, EAT & WHAT EXERCISES YOU DO. At all costs exclude Smoking, Binge drinking, Drugs and Grazing (eating all the time) and follow YOUR Plan.
Junk foods maybe quicker & are OK once a month (if you must) but they are also expensive & add more weight.
c) A NORMAL & HEALTHY (BODY MASS INDEX) BMI is 18.5 to 24.9 – REFER Notes re: BMI & Muscles below.
Weigh too heavy or too light is not a sign of good health – What can you do? Read on…
Often people who have weight problems get stressed by little downward changes in weight, but all CHANGE is good. Enjoy!
To achieve this healthy BMI, YOU will need ONE THING ONLY, that is, to lose or gain weight and maintain that level for life. IF YOU’RE SERIOUS follow all 20 steps listed below.
d) NO EXCUSES – this applies to the medical check, etc. as above and EVERY other item listed below. WHY? – because while you find excuses you will continue to have the extra weight or more.
Now, your on the way to achieving a healthy BMI. Remember – NO excuses – and ENJOY.
No Fees Gym – 20 Point Plan for the enjoyment of good health.
- YOU DON’T HAVE ENOUGH MUSCLE! MUSCLES RIP THROUGH CALORIES
The more muscle you have, the more calories you burn.
Both Muscles and Fat consume calories 24 hours a day – but Muscles rip up MORE Calories whether you are running, reading, at the Gym or sleeping.
So, gradually, build muscle by doing weight bearing exercises. Read on…
Read d) above “NO EXCUSES” – before going to the next item. - YOUR NOT ACTIVE ENOUGH – TOO MUCH TV INTERNET OR GETTING OLDER
INACTIVITY means we gradually lose muscles and increase BODY FAT.
Our METABOLISM becomes sluggish. JUST be more active except in the JAW.
Read d) above “NO EXCUSES” – before going to the next item. - EXCERCISING TOO MUCH – it’s NOT good
15 Minutes first thing and then an active day IS PLENTY.
NEVER reward a sweat session with a cake or shake! Better to relax than Run & Eat sweets.
Read d) above “NO EXCUSES” – before going to the next item. - GET MUSCLES WITH 16KG OF RICE & A BACKPACK
Yes RICE! For weight bearing exercises.
Start small and build up until you’re carrying 16 kilos whenever you are walking in the house, gardening or just walking for exercise.
BUY 2 each of 1KG, 2KG, 5KG packets of rice – Already in handy packs, no edges, easy to use.
Use a 1 or 2 Kilo pack in each hand to raise & lower whilst watching TV or sitting in the garden.
These weight bearing exercises will also maintain/improve your Bone Mineral Density (BMD).
Read d) above “NO EXCUSES” – before going to the next item. - TOO MUCH STRESS – that’s correct, not GOOD
When under too much stress the body produces CORTISOL, the fight or flight HORMONE that worsens INSULIN resistance and promotes the storage of FAT. If you can’t eliminate stress, at least, finds ways of reducing it, including a relaxing outlet to help you deal with it. I know someone that took up knitting, others deliver posters, etc. Walking the dog – can be a great way to reduce stress!
Read d) above “NO EXCUSES” – before going to the next item. - LOSING or gaining WEIGHT CAN BE STRESSFUL (see above) BUT is Necessary – So ENJOY!
Your overall target might be big BUT 1/4 or 1/2 Kilos a week will be great.
Celebrate the loss of each Kilo (Use Carrots NOT Cake) because it is very hard to lose weight.
Read d) above “NO EXCUSES” – before going to the next item. - DIET PILLS – ABSOLUTELY DON’T WORK
Many studies prove this.
Read d) above “NO EXCUSES” – before going to the next item. - FAD DIETS – THE Latest and the Greatest – These promote increased weight in long-term.
Don’t be fooled because it’s Kim OR Beyonce or Obama or Tony Robbins, etc.
They take the payments for their support, but not the food or exercise being offered.
Read d) above “NO EXCUSES” – before going to the next item. - DIET FOODS and FIZZY DRINKS – NOT a good idea UNLESS you are selling them
All have hidden chemicals that can form addictions & result in weight GAINS not Loss.
The World Health Organisation (WHO) says we need 6 spoons of sugar a day not 40 which is the current average!?
Read d) above “NO EXCUSES” – before going to the next item. - SKIPPING MEALS – seems sensible – YET, it doesn’t work!
Skipping meals slows down metabolism and causes the body to cling to fat as it feels it needs to survive.
Read d) above “NO EXCUSES” – before going to the next item. - CUTTING OUT ALL FATS. Not good – not all FAT is your enemy!
There are the healthy fats that our bodies need, if you want to lose weight.
Stop skipping the milk and almonds! A glass of milk and 15 almonds a day is OK.
BUT Remember – “TOO Much of these or any other healthy food is not Helpful”.
Read d) above “NO EXCUSES” – before going to the next item. - THE WRONG CARBS – Not all carbs are enemies!
Carbs found in fruit and wholegrain are helpful to weight loss. Know your carbs.
Reach for a serving of Strawberries rather than a serving of French Fries.
Read d) above “NO EXCUSES” – before going to the next item. - LACK OF SLEEP – Yes, that’s also not good
Avoid food during last hour before going to sleep.
Balanced sleep (6-8 hours a day) Listen to your body. Too MUCH is also not good.
Studies have shown that a balanced sleeping schedule equals healthy waistline.
Read d) above “NO EXCUSES” – before going to the next item. - EATING AT THE FRIDGE OR IN THE KITCHEN OR OVER THE BBQ OR GRAZING could save time!
But usually you end up eating more – so remember your ROUTINE & PORTION CONTROL.
Always have set times for meals and plate up – never top up your plate. NEVER GRAZE!
Read d) above “NO EXCUSES” – before going to the next item. - OVER EATING – NO, Not even if it’s healthy foods.
Too much is not GOOD. It’s OK to have LEFT OVERS!
Never eat from a large packet or standing by a buffet or BBQ – Always plate up & no top up!
It’s OK to have left overs! That’s why we have the word. And it stops WEIGHT GAIN!
Please – PORTION CONTROL is CRITICAL! Never have seconds, eat veggies to fill up.
Read d) above “NO EXCUSES” – before going to the next item. - NO VARIETY – Is not good. Whether in Exercise or Food – But keep control
So Mix your foods and Mix your exercise for enjoyment and Health.
Read d) above “NO EXCUSES” – before going to the next item. - LACK OF ROUTINE – LIKE SKIPPING ON MEALS! Mixing TAKE AWAYS – are not Good.
OUR body from outer skin to inner stomach has routines and needs CARING. What we eat generally gets processed whilst we sleep and it’s best to have meals based on the following:
Breakfast – Cereal, Fruit, Milk. Lunch – Carbs & Protein. Dinner – Protein and Vegetables.
Remember, eat SLOWLY, to enjoy the different flavours. Chew well for taste and digestion.
So, SELECT a Healthy Breakfast(s), Lunch(s) and Dinner(s) and eat one of each DAILY.
Add in a healthy Morning tea but keep it healthy and small, piece of fruit &/or 10 almonds
Add in a healthy supper 2 hours before bed time – say, 10 almonds – Eat one at a time!
Use carrot sticks & Celery for snacks – peel and pack each day. Eat one stick at a time.
Avoid deep fried, fatty pan fried meats & rich salad dressings – USE grills, bake or BBQ.
Read d) above “NO EXCUSES” – before going to the next item. - EAT ENOUGH VEGGIES – These help to keep you FULL FOR LONGER & these have less Calories
Snack on fresh Carrots & Celery & other veggies rather than chocolates.
Read d) above “NO EXCUSES” – before going to the next item. - MUST HAVE ENOUGH WATER DAILY. TAP WATER IS BEST – tap water protects your teeth.
Drinking water HELPS with weight loss, clears up skin and maintains Blood Sugar Levels.
Cut back a little on Tea & Coffee, replace with tap water, not bottled water.
Read d) above “NO EXCUSES” – before going to the next item. - YOU WILL NEED SUPPORT – Let Your family members, friends, co-workers, etc KNOW ABOUT YOUR PLAN – This can help you achieve your target.
Read d) above “NO EXCUSES” – before going to the next item.
Thank you,
No Fees Gym Team
🙂