Cheryl Ingram: The easiest way to incorporate your family is you start to change the diet slowly. Usually women are traditionally cooking and doing the work in the kitchen, so that's it. I have three musts that are very easy and very simplistic. One would be water. Ninety percent of the people walking around everyday are dehydrated. The first thing you want to do is, write down every amount of water you drink for three days �?soda and coffee do not count as water, they are liquids but not water �?then start from there. The minimum is the traditional 64 ounces �?8-eight ounce glasses. If you hit 64 ounces that's lovely, but what you need is more in the 75-110 ounce range, in all honesty. For instance if you currently drink 32-64 ounces now and you added about 15 more ounces to your diet, you'd probably end up losing 2-3 pounds just in water weight because pushing more water through your body is actually going to allow the toxins to breakdown and flush any excess water you're holding onto. The earlier you consume the water the better off you are. Leeza will drink anywhere from 25-35 ounces during her workout. That gets her going. In my opinion, you do the pee test: if your family or your co-workers are wondering what the heck you are doing in the bathroom so much, then you are consuming the right amount of water. Also you want to be peeing as close to clear as possible. And that is your best gauge. I know it sounds like a lot, but if you can start in the morning and consume most of your water by 2-3 P.M., you're not going to be up two or three times at night. Number two, eat smaller portion at meals. We were rewarded as children for eating our first helping by getting another helping. So cut your portion size in half. If you have a hard time doing that and you find yourself adding food to the plate and going back for that normal quantity. Look at the plate before you set it down and literally spoon the food on and take it back off before you sit down to the table. And third, no complex starches after noon. That means breads, pastas, rice and potatoes. Your body has the ability to break down those sugars and breakdown the complexity of those types of carbohydrates throughout the rest of the day before you go to sleep. And if those carbs are not broken down, they basically will turn to fat. So what can you eat? Greens or any types of vegetables are good, and proteins throughout the day. |