Part #2:How To Get A Smaller Trunk
Ready for Part#2?
Great.
I’m going to give you proven, effective fat loss strategies that are easy to follow so you can unload your trunk and the stress on your knee joints.
In the last post I gave you the #1 strategy that you can implement TODAY that battles knee pain at it’s source.
Just by following that one strategy your fat loss results will likely double.
Why?
Because I said so.
Oh, and there’s some scientific mumbo jumbo to back it up too.
Obviously you need to read the last post to understand this post. So if you haven’t read that post yet…you know what to do.
I’ll wait here while you do that.
Nnnnnnnnow we’re up to speed.
So, now that you know the top rated action to take to help you drop the pounds and lose the knee pain, lets add some evidence to back up the theory.
Processed foods cause an inflammatory effect within the body.
Inflammation is the body’s defense mechanism to battle foreign invaders like bacteria, allergens and as a means to heal injuries and wounds.
Remember in the last post when I said you need to eat real food because it’s what your body recognizes as “food”?
Well, processed food, according to your body, isn’t real food. It is either a foreign invader or allergen.
Kinda like putting oil in your gas tank, right?
Sugar, genetically modified foods, high allergenic foods like wheat, gluten, night shades, soy and peanuts (to name a few) and processed meats with nitrites and additives all register as foreign invaders or allergens.
When these foods are eaten, guess what happens?
That’s right.
Inflammation.
When your body remains in a state of mild to moderate grade chronic inflammation, the hormonal system is turned upside down and wrong side out.
This, in turn, makes it very difficult, if not mostly impossible, to lose body fat.
In addition, chronic inflammation in the joints creates pain.
And yes, pro inflammatory foods can create joint inflammation.
More joint inflammation=more joint pain.
Who needs that?
More evidence that you need to drop the pro inflammatory processed foods and stick with real foods.
Interestingly enough, some foods and herbs have an anti inflammatory effect on the body.
YAY!
Guess what those foods are…
Fruits, vegetables (aside from the night shade group), essential fats(like raw nuts and seeds, extra virgin olive oil, olives, avocado, flax and coconut oil to name a few), wild caught fish and organic grass fed and finished meats.
Hey…
Isn’t the eating more fruits and vegetables part also what you are supposed to do in week #2?
Hmm…
I think that’s called killing two birds with one stone.
By the way, eating more fruits and vegetables is way easier than trying to successfully sling a single rock at multiple birds.
No need to try, just trust me.
And before you take offense, I really love animals.
I’m just sayin’…
Back to facts.
Here’s a research article backing the effects of eating fatty fish (the essential fats we just talked about) and the potential anti inflammatory effects upon consumption:
Fatty Fish Intake Decreases Lipids Related to Inflammation and Insulin Signaling—A Lipidomics Approach
Maria Lankinen1,2, Ursula Schwab2,3, Arja Erkkilä4, Tuulikki Seppänen-Laakso1, Marja-Leena Hannila5, Hanna Mussalo6, Seppo Lehto3, Matti Uusitupa2, Helena Gylling2,3, Matej Orešič1*
Conclusions/Significance
The 8-week consumption of fatty fish decreased lipids which are potential mediators of lipid-induced insulin resistance and inflammation, and may be related to the protective effects of fatty fish on the progression of atherosclerotic vascular diseases or insulin resistance.
So, now you know what you need to do.
Right?
Right!
Ditch the processed food stuff and eat real food.
Time to move on.
Super effective, time tested and proven strategy #3:
You know those salad plates that you have in your cupboard that you’re not quite sure what to do with besides serve pie and cake on?
Make those your new dinner plates.
No, really…they’re not too small.
We are a grand society.
Kinda like Texas. Everything’s bigger.
Here’s what bigger equals:
Bigger plates=bigger portions=bigger waist lines.
Funny how that works.
Use a smaller plate, fill it up appropriately and be done with it.
You get to eat again in a few hours ya know.
You will not starve to death.
Trust me on this one too.
To piggy back on that strategy and to help keep you from going back for seconds:
Super effective, time tested and proven strategy #4:
Eat slower.
Take your time and be thankful for the food on your plate and to the food on your plate for providing you the sustenance your body requires.
I guarantee you will feel full enough if you give yourself more time to consume the foods on your plate.
By the way, there’s a difference between feeling full and feeling bloated.
If you are used to eating large portions, eating smaller portions at first will give the impression that you’re not full. That’s why you need to eat slower so your body has time to realize the amount of food that you just consumed.
AND, there’s nothing wrong with feeling hungry from time to time.
As long as your meals are spaced at two to three hours apart (Bonus Strategy), you’ll get used to feeling a little hungry when it’s time to eat again.
And, by keeping your meals spaced evenly and without going too long between meals you’ll reduce the chances of binging.
So now you know.
You are officially armed with four super effective, time tested and proven fat loss strategies that strip the fat away, reduce inflammation and make it much easier to lose the knee pain.
Hey…I even threw in a bonus strategy. So you now have not one, not two but five super effective fat loss strategies.
Implementing just two or three will definitely shed unwanted body fat and lighten the load on those knee joints.
Next step:
GET BUSY!
These methods will only work if you use them…consistently.
So hop to it.
That’s it for now.
I’ll be back next week with more really cool information.
Until then, have a fabulous, processed food free weekend.
Get strong and stay strong,
Rochelle Gravance
PS- If you have any fat loss strategies that you have used successfully, post a comment below and let us hear about them.
PPS-I want to know your biggest fat loss frustrations. I’ll help you through them if you post them in comments section below. Looking forward to hearing from you.
Oh so simple and yet so hard to implement. Thanks for your continuing reminders that conscious choices and living make the difference. What was the Journal source of the article you quoted?
You are very welcome, Elizabeth. Think baby steps. Start those steps by using the smaller plates and then continue making those changes. Copy and paste the article information into PlosOne.com.
Rochelle