Think Yourself Thin

by JJ Smith

  • PRINCIPLE #2: Eat protein with every meal, and eat it first before the carbohydrates or fats. You can also eat protein by itself. Eating protein foods does not cause insulin spikes, making them an important staple of eating clean and balanced foods.

  • PRINCIPLE #3: Always “balance” carbohydrates with protein. Whenever you eat a carbohydrate, eat some protein along with it. As a general guideline, the protein should be about half the amount of the carbohydrates. For example, if you had 30 grams of carbohydrates, then eat about 15 grams of protein along with it to prevent insulin spikes that cause excess fat to be stored in the body. You can use food labels to determine how much carbs (or “net carbs”) and protein is in food. (See the examples at the end of this section to better understand how to balance carbohydrates with protein at each meal.)

  • PRINCIPLE #4: Don’t overeat carbohydrates. It is important to not overeat carbohydrates. Limit yourself to no more than two servings of high-carbohydrate foods at any one meal or snack. This will prevent excess carbohydrates from being stored as fat. If you are still hungry, then eat more vegetables to satisfy your hunger. Do not try to eat other high-carbohydrate foods, which will convert to fat in your body, or too much protein, which will hinder weight loss by adding extra calories. One serving of high-carbohydrate foods is about 1/2 cup or 15 grams of carbohydrates. So, the maximum amount of high-carb foods you should eat at any one meal is two servings, which is 30 grams or about 1 cup, always balanced with a high-protein food.

  • PRINCIPLE #5: Avoid excessive sugar, salt, and trans fat. We discussed a number of foods that cause weight gain and are bad for your health. However, these three are at the top of the list. Try to avoid them at all costs. They have no nutritional value and are simply bad for your health. If you are interested in learning more, chapter 3 in my book Lose Weight Without Dieting or Working Out is entirely devoted to explaining how detrimental sugar is. Salt is also bad for your health and causes bloating, swelling, and fluid retention. As far as trans fat, the good news is that the FDA regulates it, and food manufacturers now have to list how much trans fat is in each serving when trans fats exceeds 0.5 grams per serving.

  • PRINCIPLE #6: Eat at least five servings of fruits and veggies each day. Fruit breaks down faster in the body than any other food, leaving us fueled and energized, and because it is a highly cleansing food, it leaves no toxic residue and acts as a strong cleanser for the body. You need to eat vegetables if you want to get thin, as studies have shown that those who eat a large variety of vegetables have the least amount of body fat. Veggies and fruits are naturally balanced because they contain both protein and carbohydrates. They are made up of mostly water and fiber, so they can be eaten in larger quantities. However, there are a few exceptions. Consumption of corn and potatoes should be minimal and, of course, always be balanced with protein. Green smoothies are also a great way to get lots of fruits and veggies into your diet.

  • PRINCIPLE #7: Limit your intake of red meat to two to three times per week. Red meat contains a lot of saturated fat, so try to limit your intake to two or three times a week. Instead, eat more protein from fish, poultry, and vegetable sources, such as brown rice, beans, and nuts, which contain good essential fats.

  • PRINCIPLE #8: Eat two healthy snacks per day. Snacks keep you from getting hungry between meals. Eating snacks allows you to feed your body every three to four hours, which keeps your metabolism revved up. See the list of healthy snacks provided later in this chapter.

  • PRINCIPLE #9: Eat at least 30 grams of fiber per day. Numerous studies have shown that high-fiber diets help you lose weight and protect against heart disease, stroke, and certain kinds of cancer. Chapter 8 in Lose Weight Without Dieting or Working Out provides a list of foods that are high in fiber as well as fiber supplements that help you to eat 30 grams of fiber per day.

  • PRINCIPLE #10: Drink Plenty of Water Daily. It’s important to drink plenty of water and stay hydrated. Drinking water helps boost your metabolism, cleanse your body of waste and toxins, and decrease your appetite. Additionally, drinking more water will help you reduce fluid retention and release water weight. The goal would be to drink half your body weight in ounces. So, as an example, if you weigh 220 pounds, that would be drinking 110 ounces of water per day.

  • PRINCIPLE #11: Eat four to five times a day. You will lose weight more quickly if you eat four or five times a day as opposed to only three meals (or fewer). Try to eat every three to four hours, and think in terms of three meals and two healthy snacks. Each time you eat, you stimulate your metabolism for a short period of time; thus, the more often you eat, the more you speed up your metabolism. Eating every two to three hours feeds your muscles and starves fat.

  • PRINCIPLE #12: Buy organic as much as possible. Buy organic foods, which don’t have chemical preservatives, food additives, hormones, pesticides, and antibiotics. Fresh, organic foods are far less toxic than highly processed and packaged/frozen foods and leave less residue and waste in the body.

  “CLEAN AND BALANCED” FOOD CHOICES

  You can eat clean and balanced foods from the lean proteins, good carbs, and healthy fats lists below. This section provides specific lists of some food choices for each category. This list is meant to give you many food choice options, but it does not represent the only foods that are suitable for healthy weight loss. Always use the principles above to select the right balance of lean proteins, good carbs, and healthy fats each day. The result will provide the best balance of carbs, proteins, and fats to ensure that the rate at which your body breaks down your food into energy lends itself to meeting your weight-loss goals.

  The following are daily guidelines for how much of each type of food to eat for a well-balanced diet.

  • Lean proteins (30 percent of daily diet): 2 or 3 servings (3 to 4 ounces per serving) of lean proteins, such as lean red meat, poultry, and fish

  • Good carbs (45 percent of daily diet): At least 5 servings of fruits and vegetables/legumes (beans) and 2 or 3 servings of whole grains (1/2 cup = one serving)

  • Healthy fats (25 percent of daily diet): 1 to 2 servings (about 1 ounce) of nuts and seeds per day and 1 to 3 tablespoons of healthy oils

  Lean Proteins

  Eat 2 or 3 servings (3 to 4 ounces per serving) of lean protein daily.

  Fish and Shellfish

  Chicken and Turkey

  Lean Red Meat

  Dairy Products

  bass, calamari, catfish, clams, cod, crabmeat, flounder, grouper, haddock, halibut, lobster, mackerel, oysters, perch, wild salmon, sardines, scallops, shrimp, red snapper, sole, tilapia, trout, tuna

  skinless chicken breasts, skinless Cornish hen, skinless turkey breast

  lean beef, flank steak, sirloin, top round, London broil, pork tenderloin, pork rib chops, pork roast

  protein drink/powder, goat and sheep’s milk products, unsweetened yogurt, nondairy milk such as unsweetened almond, rice, hemp, soy milk

  Good Carbs

  Fruits: 2 servings or 2 whole fruits daily

  Veggies/legumes: 3 to 4 cups daily

  Whole grains: 2 to 3 three servings daily (1/2 cup = one serving)

  Fruits

  Veggies/Legumes

  Whole Grains

  apples, apricots, avocado, bananas, blackberries, blueberries, cantaloupe, cherries, cranberries, dates, figs, grapes, grapefruit, guava, honeydew, kiwi, lemon, lime, mango, nectarines, oranges, papaya, peaches, pears, pineapple, plums, pomegranate, prunes, raspberries, strawberries, tangerines, watermelon

  alfalfa, artichokes, asparagus, beets and beet greens, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chilies, cilantro, collard greens, cucumbers, dandelion greens, eggplant, fennel, garlic, green beans, kale, kelp, leeks, lettuce, mushrooms, mustard greens, okra, onion, parsley, parsnips, pea pods, peas, peppers, pumpkin, radishes, rhubarb, rutabaga, scallions, spinach, summer squash, sweet potato, tomato, turnips, turnip greens, watercress, yams, zucchini, black beans, lentil
s, kidney beans, pinto beans, split peas, chickpeas (garbanzo beans), lima beans, butter beans, wax beans

  barley, bran, brown rice, buckwheat, bulgur wheat, cornmeal, millet, oat bran, oatmeal, oats, quinoa, rye spelt, wheat germ, wild rice, whole grain/gluten-free breads, whole grain/gluten-free pastas, whole grain cereals

  Healthy Fats

  Nuts and Seeds: 2 or 3 servings (about 1 ounce) of nuts and seeds daily

  Healthy oils: 1 to 3 tablespoons daily

  Nuts

  Seeds

  Healthy Oils

  almonds, Brazil nuts, cashews, coconut, hazelnuts, macadamia nuts, pistachios, pecans, walnuts

  ground flaxseeds, pumpkin seeds, sesame seeds, sunflower seeds

  avocado oil, canola oil, coconut oil, extra-virgin olive oil, flaxseed oil, fish oil, sesame oil, walnut oil

  Healthy Snacks

  Eat 2 healthy snacks per day.

  Healthy Low-Calorie Fruits and Veggies

  (Less than 100 calories)

  Healthy Low-Calorie Nuts and Seeds

  (Raw or Dry Roasted) (Less than 100 Calories)

  Healthy High-Protein/Low-Fat Snacks

  1 large apple

  1/2 cup of unsweetened applesauce

  1 medium grapefruit

  1 medium pear

  1 medium banana

  1 cup blueberries

  1 cup blackberries

  1 cup of raspberries

  1 cup of fresh cherries

  1 large nectarine

  2 medium peaches

  2 cups of grapes

  2 kiwis

  1 cup of celery/celery sticks

  1/2 cup of baby carrots

  1 cup of broccoli

  1 cup of cauliflower

  12 raw almonds

  8 walnut halves

  4 Brazil nuts

  3/4 oz. pumpkin seeds

  2 tablespoons sunflower seeds

  20 macadamia nuts

  20 peanuts

  1 hard-boiled egg

  2 oz. tuna, lightly salted

  1/2 cup low-fat cottage cheese

  1 oz. string goat cheese

  1 cup plain fat-free yogurt

  8 baked tortilla chips with 3 tablespoons salsa

  5 cups plain popcorn

  Conclusion

  * * *

  Over the years, I’ve witnessed the power individuals have to change virtually anything and everything in their lives in an instant. Everything we need to turn our dreams into a reality is within us. We are fully equipped to achieve our weight-loss goals.

  No more looking for excuses for why you’re overweight. Something deep down inside of you is telling you it’s time to change. The fact that you’re reading this book is evidence that you are the type of person who can change. There is a greater force at work telling you that you can benefit from the information within the pages of this book. You will not only have the body you desire, but you will live your very best life.

  Can you imagine a life where you look in the mirror and love what you see? Can you imagine having vibrant energy to enjoy time with your family and friends? Can you imagine a life where you are in control of your health and your weight and no longer struggle with thoughts of emotional eating? All of these things are waiting for you. It is time to upgrade your life. If you still haven’t gotten to your goal weight, it’s time to try something different because you deserve it.

  I hope this book has challenged you to use the God-given power within you to transform your mind, body, and spirit. I’ve provided tips and strategies that will allow you to produce measurable, long-lasting changes to achieve your health and weight-loss goals. No matter how well you’ve done sticking to your diet or weight-loss plan, you want more. You want to experience a life full of accomplishments with your body, career, and personal relationships. You want to experience a life much greater than the one you live. Deep down inside, you know you are destined for greatness, whether it’s as a mother, father, professional, or friend. I know this because you bought this book and have read it. Most people buy a book and never read it, but you’ve read through to the end. You have taken the first step to producing amazing results in your life.

  In closing, I want to leave you with my Ten Commandments for Looking Young and Feeling Great, which I always share at the end of my teleseminars and speeches.

  1. Thou shalt love thyself. Self-love is essential to survival. There is no successful, authentic relationship with others without self-love. We cannot water the land from a dry well. Self-love is not selfish or self-indulgent. We have to take care of our needs first so we can give to others from abundance.

  2. Thou shalt take responsibility for thine own health and well-being. If you want to be healthy, have more energy, and feel great, you must take the time to learn what is involved and apply it to your own life. You have to watch what goes into your mouth, how much exercise and physical activity you get, and what thoughts you’re thinking throughout the day.

  3. Thou shalt sleep. Sleep and rest is the body’s way of recharging the system. Sleep is the easiest yet most underrated activity for healing the body. Lack of sleep definitely saps your glow and instantly ages you, giving you puffy red eyes with dark circles under them.

  4. Thou shalt detoxify and cleanse the body. Detoxifying the body means ridding the body of poisons and toxins so that you can speed up weight loss and restore great health. A clean body is a beautiful body!

  5. Thou shalt remember that a healthy body is a sexy body. Real women’s bodies look beautiful! It’s about getting healthy and having style and confidence and wearing clothes that match your body type.

  6. Thou shalt eat healthy, natural, whole foods. Healthy eating can turn back the hands of time and return the body to a more youthful state. When you eat natural foods, you simply look and feel better. You keep the body clean at the cellular level and look radiant despite your age. Eating healthy should be part of your “beauty regimen.”

  7. Thou shalt embrace healthy aging. The goal is not to stop the aging process but to embrace it. Healthy aging is staying healthy as you age, which is looking and feeling great despite your age.

  8. Thou shalt commit to a lifestyle change. Losing weight permanently requires a commitment to change: in your thinking, your lifestyle, your mind-set. It requires gaining knowledge and making permanent changes in your life for the better!

  9. Thou shalt embrace the journey. This is a journey that will change your life. It’s not a diet, it’s a lifestyle! Be kind and supportive to yourself. Learn to applaud yourself for the smallest accomplishment. And when you slip up sometimes, know that it is okay—it is called being human.

  10. Thou shalt live, love, and laugh. Laughter is good for the soul. Live your life with passion! Never give up on your dreams! And most importantly—love! Remember that love never fails!

  Now that you have a new perspective on weight loss, be sure to share your experience with others and help them produce measurable, long-lasting changes to achieve their health and weight-loss goals.

  More from the Author

  Green Smoothies for Life

  10-Day Green Smoothie…

  Lose Weight Without…

  About the Author

  * * *

  www.JJSmithOnline.com

  JJ Smith is a #1 New York Times bestselling author, nutritionist and certified weight-loss expert, passionate relationship/life coach, and inspirational speaker. She has been featured on The Dr. Oz Show, The Steve Harvey Show, The View, The Montel Williams Show, The Jamie Foxx Show, and The Michael Baisden Show. JJ has made appearances on the NBC, FOX, CBS, CNN, and CW Network television stations, as well as in the pages of Glamour, Essence, Heart and Soul, and Ladies Home Journal. Since reclaiming her health, losing weight, and discovering a “second youth” in her forties, bestselling author JJ Smith has become the voice of inspiration to those who want to lose weight, be healthy, and get their sexy back. JJ Smith provides lifestyle solutions for losing weight, getting healthy, look
ing younger, and improving your love life.

  JJ has dedicated her life to the field of healthy eating and living. JJ’s passion is to educate others and share with them the natural remedies to stay slim, restore health, and look and feel younger. JJ has studied many philosophies of natural healing and learned from some of the great teachers of our time. After studying and applying knowledge about how to heal the body and lose weight, JJ received several certifications; she is a certified nutritionist and a certified weight-management expert. JJ received certification as a Weight-Management Specialist from the National Exercise and Sports Trainers Association (NESTA). She is also a member of the American Nutrition Association (ANA).

  JJ’s current New York Times bestseller, Green Smoothies for Life, provides a 30-Day Program that teaches you how to lose 20 pounds in thirty days by incorporating green smoothies, healthy meals, and desserts into their eating regimen and discover an approach to eating for the rest of your life. JJ’s previous book, a #1 New York Times bestseller, the 10-Day Green Smoothie Cleanse, is a proven plan to safely and quickly detoxify the body, and jump-start weight loss. Most people who follow the plan strictly experience weight loss of up to 15 pounds in only ten days.

  JJ holds a BA in mathematics from Hampton University in Virginia. She continued her education at the The Wharton Business School in the Executive Management Certificate program. She currently serves as vice president and partner of the IT consulting firm, Intact Technology, Inc., in Greenbelt, Maryland. JJ was also the youngest African American to receive a vice president position at a Fortune 500 company. Her hobbies include reading, writing, and deejaying.

  MEET THE AUTHORS, WATCH VIDEOS AND MORE AT