I hope you had a great holiday and Happy New Year! As we begin 2014, I wanted to share with you in a series of blogs some fun facts about the Ideal Protein program to help you understand the rationale behind this proven program that works to reduce body fat, improve health markers, and teaches you to keep the weight off for life. This last one is a process for most of us but worth the effort. Remember you have to unlearn many habits and bad food combinations that will put weight on faster than a jack rabbit running from a coyote!
- Waist circumference. One important marker for your health when determining your goal weight is to look at the number of your Belly Button measure. For men, having a waist below 40 and for women, below 35 can help keep the deadly three at bay (diabetes, high blood pressure, cardiovascular disease). When your waist goes above the 40” or 35” number, you are much more at risk for these 3. Another fun statistic is to take your height and divide it in half. This is another good marker for what your belly button measure should be for you. Again, we’re looking at health here, not just having a slimmer waist. For example, if you are a woman 5’ 4” tall, divide 64” by 2 and you get 32”. This is a good measurement for your waist to keep those pesky health problems at bay. Likewise, if you are a man 6’ tall, divide 72” by 2 and you get 36”.
- Body Fat. If you aren’t having your body fat measured once a month, remind your coach to check it for you. This is another good marker for health as well. We have a chart that tells what a normal range is for your age and sex. Fat will be targeted on the diet, but resistance training to build muscle will also help with this. Again, incorporating 30 minutes of weight training, 2-3 times a week will go a long way to help you achieve this goal. Target large muscle groups to build that muscle and improve that metabolism. This is especially important for Phase 3 and Maintenance, but you can begin this even in Phase 1. You just need to be careful to not overdo it when you are in ketosis. Work with your coach to develop the right plan for you and add an extra packet of Ideal Protein if your workout is moderate to intense.
Remember to set a goal each week. Of course, you want to follow plan to be successful, but make your goal for the week specific. If you are having trouble getting in all your water a goal might be, “I will be diligent in drinking all my water this week by measuring and recording how much I drink” or “I will fill up a 32 oz bottle twice and drink it all before the day is out.” Or if you are resistant to keeping your journal you might make that a goal for the week. Research shows those who write it down are more successful! Maybe tape your goal up on the mirror or fridge so you will see it and be reminded.
Some questions for dieters:
In order to lose weight, one should:
a. Eat a more balanced diet
b. Eat less
c. Reduce the intake of all carbohydrates
a. Will make you gain weight
b. Will help you lose weight
c. Is healthy and has NO effect on weight issues
d. Can inhibit weight loss
Moderate to heavy exercise during the first month of Phase 1:
a. Is encouraged and will accelerate your rate of fat loss
b. Can make you feel more energetic and help you increase your muscle mass
c. Is necessary for optimal results on the Ideal Protein Weight Loss Method
d. Is discouraged and should be replaced with a light workout (1/3 the intensity of your existing program if you are exercising) and a 4th packet of unrestricted IP food.