Losing Weight is not an easy decision for most people. Just being able to commit to a exercise and diet plan is more than the average person is willing to undertake.Often external pressures can make matters worse and can sabotage your weight loss goals.
Of course, this does not mean you are in this alone, it just means that before you undertake this task, you should have a definite outline and follow these five steps for a successful diet and weight loss program.
Step 1: Be sure to get in the correct mind set before starting a weight loss plan. Timing is everything when it comes to starting your weight loss program. Take immediate stock of your life. What challenges are you facing right now? Too much stress - whether it be work related or personal relationships can get in the way of successful weight loss goals. It may be a good idea to clear something things up and create a good healthy balance in your life. It take a lot of will power to change old habits, so make sure you have clear focus with your matters at hand.
Step 2: Set Realistic Weight Loss Goals.
Successful weight loss takes time. Try to set small, achievable process goals. Climb the mountain slowly. Perhaps the first week you will resolve to eat a healthier diet by cutting back on your fat and sugar intake, nothing to hard for you to accomplish. Then make a plan to set aside 20 minutes per day, 4 times in the week to do some type of exercise. Do not set outcome goals for yourself. (i.e. Set a good will goal of perhaps trying to loose 30 pounds in 3 month time frame.) An outcome goal for proper weight loss is a sure fire way to set yourself up for massive failure. Speak to your closest family and friends about your weight loss goals, most likely they will be happy for you and will be happy to lend support and encouragement.
Once you have your short term goals set, rate yourself on your confidence level for sticking to them, use a scale of 1 -10, with 10 being the most confident. If you fall below the confidence of 7 then try and reset your goals to something more realistic. Be completely honest with yourself and find the hidden triggers to your over eating? Everyone has certain food triggers. Be honest with yourself. List your personal food triggers and try to stay away from them. Some examples of food triggers might be: habit snacking between meals, stress eating, mood eating, etc... Remember, you are making important lifestyle changes for long term weight loss. Your goals are just the first steps in the right direction.
Step 3: Envision Your Weight Loss Success.
Your state of mind and personal image of yourself is everything when it comes to successful long term weight loss. Envision yourself doing healthy, vibrant things like running a 5k race, skiing down a challenging slope, think of yourself in great form fitting clothes, picture your body toned with muscles flexed looking fabulous! This is one of the most important steps when it comes to conquering your weight loss goal. Having a strong mental image goal is something to strive towards and will keep your mindset focused on weight loss and your will power intact.
Step 4: The Right Diet and Weight Loss Plan for You.
This step might prove to be more challenging and at times confusing than some of the other easier steps. The market and media is literally flooded with all types of weight loss and diet books, philosophies and programs. The most important thing to remember is to do your research and choose the weight loss program that is most balanced nutritionally and will fit in most easily with your lifestyle habits. A diet plan that is too hard to follow or that falls into the "Fad Diet" category will shatter your weight loss goals. Until you have mastered the art of correct diet protocol and exercise it is easier to start with a Balanced Nutritional Diet Plan. Often all the thought and hard work at creating meals is done for you. It would be a great idea to look into any of these Diet Plans, they are top in their field and have record results with a majority of people. Chef's Diet and Diet To Go.
Step 5: Accepting Minor Setbacks.
Anyone who has successfully changed their lives will tell you that life does have setbacks. If you experience any setback, do not give up! Most forward, start fresh! Healthy Weight Loss is a slow, steady and long term process. Now that you have resolved to lose weight, set your Realistic Weight Loss Goals, choose your Diet Plan and ask for the encouragement of family and friends. You are on the high road to your successful weight loss goals!
Dori Schwaiger
Friday, October 31, 2008
Tuesday, October 21, 2008
BODY TALK: Walk tall and get toned up
THE most important point to remember when keeping fit is to aim for a healthier lifestyle instead of trying to lose weight at any cost.
Lose weight slowly and remain healthy - it should become a way of life.
Walking is an excellent exercise whether you are 15 or 70 and is adaptable to all kinds of lifestyles.
Experts say it is one of the best exercises you can do as it strengthens the cardiovascular system, tones muscles, increases flexibility, reduces stress and burns fat.
It also puts minimal stress on the body: A walker's foot receives one to one-and-a-half times the body's weight each time it strikes the ground compared to running which places three to four times the body's weight with each stride. This can mean fewer injuries.
Related Results The Investment Column: Glanbia plans glorious future on winning whey When Your Jingle All the Way Turns to Jiggle All the Way…; Enlightened ... Step into a new body: cardio techniques to give you that toned body you've be... SHED A STONE FOR SUMMER: THE GI DIET A whole new way to eat healthy: you can have your meat—or skip it for a ... Walking a mile burns the same number of calories as jogging at 5mph. Fitness walking is often used by athletes as a component of an effective cross training programme, it compliments cycling, swimming and running.
Combined with a light weight-training programme, the results can be fantastic. Indeed, this combination is the choice for losing excess fat and weight.
One hour of brisk walking burns an average of 348 calories. One pound of fat is equal to 3,500 calories. So work it out - 348 calories multiplied by 365 days equals 127,020 calories. If you divide this figure by 3,500 you get the number of pounds you could lose each year - 38 to be precise.
Walk briskly, changing your stride every mile to avoid back or hip strain. By changing stride it also helps to firm legs and the bottom. Try walking heel to toe rather than shuffling your feet along.
Walking correctly will also make the journey easier and avoid calf and shin strain.
If you find walking at 4mph too hard, just do 2 to 3mph or whatever speed is right for you.
Aim for your own pace. Make it enjoyable, find a route that is good for you, if you live near the beach or park that is even better.
Clear air is good - the higher oxygen intake the more calories you burn off - and get yourself a good pair of runners or walking shoes that have plenty of cushioning to avoid impact with hard surfaces. Don't use shoes that are ancient or hurt your feet.
As you get fitter you should put a little Vaseline on your heels and toes and wear good socks to prevent friction or blisters.
Also it is important to remember to go forward using your heels and toes when walking to avoid knee and back strain.
Stride Walking - for those who are finding it too easy, stride walking may be better for you. Simply use light arm and ankle weights. It's like cross country skiing without skis. Use arm movements briskly and aim for 5mph.
Stair climbing - if you have access to a building with lots of stairs you would have access to one of the best aerobic exercises of all. Climb at a pace that will not leave you exhausted, keep an eye on your heart rate target zone.
Subtract your age from 220 and use 70 per cent of that result to find your target zone.
Keeping your pulse rate in the target zone for 15 to 20 minutes will give you the best cardio and conditioning results.
Remember walking around the kitchen and office does not count. Happy trails.
Copyright 1999 MGN LTDProvided by ProQuest Information and Learning Company. All rights Reserved.
Lose weight slowly and remain healthy - it should become a way of life.
Walking is an excellent exercise whether you are 15 or 70 and is adaptable to all kinds of lifestyles.
Experts say it is one of the best exercises you can do as it strengthens the cardiovascular system, tones muscles, increases flexibility, reduces stress and burns fat.
It also puts minimal stress on the body: A walker's foot receives one to one-and-a-half times the body's weight each time it strikes the ground compared to running which places three to four times the body's weight with each stride. This can mean fewer injuries.
Related Results The Investment Column: Glanbia plans glorious future on winning whey When Your Jingle All the Way Turns to Jiggle All the Way…; Enlightened ... Step into a new body: cardio techniques to give you that toned body you've be... SHED A STONE FOR SUMMER: THE GI DIET A whole new way to eat healthy: you can have your meat—or skip it for a ... Walking a mile burns the same number of calories as jogging at 5mph. Fitness walking is often used by athletes as a component of an effective cross training programme, it compliments cycling, swimming and running.
Combined with a light weight-training programme, the results can be fantastic. Indeed, this combination is the choice for losing excess fat and weight.
One hour of brisk walking burns an average of 348 calories. One pound of fat is equal to 3,500 calories. So work it out - 348 calories multiplied by 365 days equals 127,020 calories. If you divide this figure by 3,500 you get the number of pounds you could lose each year - 38 to be precise.
Walk briskly, changing your stride every mile to avoid back or hip strain. By changing stride it also helps to firm legs and the bottom. Try walking heel to toe rather than shuffling your feet along.
Walking correctly will also make the journey easier and avoid calf and shin strain.
If you find walking at 4mph too hard, just do 2 to 3mph or whatever speed is right for you.
Aim for your own pace. Make it enjoyable, find a route that is good for you, if you live near the beach or park that is even better.
Clear air is good - the higher oxygen intake the more calories you burn off - and get yourself a good pair of runners or walking shoes that have plenty of cushioning to avoid impact with hard surfaces. Don't use shoes that are ancient or hurt your feet.
As you get fitter you should put a little Vaseline on your heels and toes and wear good socks to prevent friction or blisters.
Also it is important to remember to go forward using your heels and toes when walking to avoid knee and back strain.
Stride Walking - for those who are finding it too easy, stride walking may be better for you. Simply use light arm and ankle weights. It's like cross country skiing without skis. Use arm movements briskly and aim for 5mph.
Stair climbing - if you have access to a building with lots of stairs you would have access to one of the best aerobic exercises of all. Climb at a pace that will not leave you exhausted, keep an eye on your heart rate target zone.
Subtract your age from 220 and use 70 per cent of that result to find your target zone.
Keeping your pulse rate in the target zone for 15 to 20 minutes will give you the best cardio and conditioning results.
Remember walking around the kitchen and office does not count. Happy trails.
Copyright 1999 MGN LTDProvided by ProQuest Information and Learning Company. All rights Reserved.
Wednesday, October 15, 2008
Handy Tips For Healthy , Permanent Weight Loss
The key to successful healthy weight loss is to make some permanent, realistic eating and lifestyle changes.
Don’t starve yourself.
Eating small healthy meals throughout the day lessens the chance that you’ll start snacking on candy or fat-laden fillers. Try to eat five small meals per day, instead of three large ones. That way you avoid becoming too hungry and there’s less danger of you reaching for something sweet when your blood sugar levels are lower.
Never skip breakfast.
A good breakfast actually helps to kick-start your metabolism. And by eating right first thing in the day, you'll be less likely to pick unhealthy choices later on. So make the time in your morning to eat a balanced meal before tackling your busy day. It will not only give you the energy you require, it will also help you stick to your weight-loss plan
Diet foods.
Learn to read labels to identify the total fat and sugar content of food. Don't be mislead by claims of 'low cholesterol' or ‘low in saturated fat’. Many foods still have a high total oil or fat content. 'Lite' is another term that is misleading, and may mean light in salt, flavor or color rather than low in fat and calories. Often total calories may be high due to added sugars.
Watch out for portion sizes.
The amount of food you eat, even if it isn't junk food, can still affect your weight. You can follow a smart eating plan by choosing the right foods, but if you aren't watching the amount of food, you’ll find it difficult to lower your calorie intake and reach your ideal weight.
Supermarket tips.
Write your grocery list in advance – and stick to it
Never shop on an empty stomach. It will only encourage you to splurge on unplanned treats Leave the kids – and the potential for impulse buys – at home. Avoid the confectionery aisle. The easiest way to avoid temptation is not to encounter it in the first instance!
Eating out and going about your normal social life when you’re trying to lose weight can be difficult. You can still achieve your goals by following a few simple guidelines.
Don’t go to parties or functions hungry.
It takes roughly twenty minutes for your brain to recognize that your stomach is full. When you’re hungry you tend to eat quickly which can lead to overeating. Having a nutritious snack before going out will make it easier to say no to fatty, sugary party foods.
Change your focus.
Isn’t the point of a great party to socialize? So try to catch up with as many people as you can. The more occupied you are, the less time you have to think about the food! Not only will your clothes thank you but you might also make some new friends!
Stay hydrated.
Most people have a hard time telling if they are hungry or just thirsty. Going to a function dehydrated is just setting you up to overeat. Try breaking up your drink of choice by alternating it with water
Party drinks.
Don’t be fooled into thinking that party food is your only enemy in the weight control war. Alcohol and soft drinks are both calorie-packed carbohydrates. Drinking too much of either will lead your body to store the excess calories as fat tissue.
Food cravings.
If you find yourself drifting off to the food table too often, ask yourself why. Are you really hungry, or are you just bored? It’s also worth considering motivations such as nervousness or stress. Ask yourself, will this food really make me feel better?
Clever menu choices.
If there’s a great new restaurant you’d like to try remember it’s still possible to enjoy your meal and keep your weight-loss program in track.
* Choose tomato-based sauces instead of creamy sauces.
* Try ordering an appetizer as a main meal.
* If you must order condiments like sour cream and salad dressings, order them on the side and use only half of the amount they give you. Or try toppings like salsa or low-calorie dressings to add flavor with fewer calories.
THE IMPORTANCE OF EXERCISE
Regular exercise is an essential part of sustainable weight management. It builds bone and muscle strength, wards off conditions such as diabetes and hypertension and supports a healthy heart.
Being fitter also helps you take part in more of life’s pleasurable activities, such as keeping up with your children, joining in more outdoor activities on the weekend, and enjoying food and drink without the guilt and consequences!
Adding a quality weight loss supplement to your diet and exercise plan will really lift your energy levels and kick-start your exercise plan.
Try to think of exercise as an opportunity to treat your mind, body and senses – not just a way to keep off the pounds. Think of all the good you’re doing your body. If you just think of exercise as a chore then you’ll find it hard to stick to a healthy exercise routine.
Take opportunities to exercise as part of your daily routine by adding a little more activity into everything you do. Take the stairs rather than the elevator. Park the car a little further away than usual in the mall. Walk the dog for an extra twenty minutes.
Don’t find excuses not to exercise. You may have a lot going on in your life but if you "think" you don't have time to exercise then you won't change your mindset. Remind yourself of the benefits of fitness. If you're stressed a 45-minute break at the gym will actually make you think more clearly. Exercise is also great remedy if you’re feeling lethargic as it gets blood pumping through your body, which gives you more energy, helps you work more productively and sleep better.
Be consistent. In order to see results and reap the health and weight loss benefits you must exercise regularly. Every day is ideal but at least three times a week is essential if you’re serious about getting results.
Don’t worry about how you look. The thing with gyms is that everyone is much more concerned with how they look than how other people look! Just ignore everyone else and turn your music on, watch the TV or think about what you're doing on the weekend. Avoid working out in front of mirrors which will only magnify your feelings of being watched. It's important to choose a gym where you feel comfortable, and one which is close to home will help as well. Some gyms even offer childcare or classes that involve running with prams so now you can't use the kids as an excuse!
By Stefania Townsend
Don’t starve yourself.
Eating small healthy meals throughout the day lessens the chance that you’ll start snacking on candy or fat-laden fillers. Try to eat five small meals per day, instead of three large ones. That way you avoid becoming too hungry and there’s less danger of you reaching for something sweet when your blood sugar levels are lower.
Never skip breakfast.
A good breakfast actually helps to kick-start your metabolism. And by eating right first thing in the day, you'll be less likely to pick unhealthy choices later on. So make the time in your morning to eat a balanced meal before tackling your busy day. It will not only give you the energy you require, it will also help you stick to your weight-loss plan
Diet foods.
Learn to read labels to identify the total fat and sugar content of food. Don't be mislead by claims of 'low cholesterol' or ‘low in saturated fat’. Many foods still have a high total oil or fat content. 'Lite' is another term that is misleading, and may mean light in salt, flavor or color rather than low in fat and calories. Often total calories may be high due to added sugars.
Watch out for portion sizes.
The amount of food you eat, even if it isn't junk food, can still affect your weight. You can follow a smart eating plan by choosing the right foods, but if you aren't watching the amount of food, you’ll find it difficult to lower your calorie intake and reach your ideal weight.
Supermarket tips.
Write your grocery list in advance – and stick to it
Never shop on an empty stomach. It will only encourage you to splurge on unplanned treats Leave the kids – and the potential for impulse buys – at home. Avoid the confectionery aisle. The easiest way to avoid temptation is not to encounter it in the first instance!
Eating out and going about your normal social life when you’re trying to lose weight can be difficult. You can still achieve your goals by following a few simple guidelines.
Don’t go to parties or functions hungry.
It takes roughly twenty minutes for your brain to recognize that your stomach is full. When you’re hungry you tend to eat quickly which can lead to overeating. Having a nutritious snack before going out will make it easier to say no to fatty, sugary party foods.
Change your focus.
Isn’t the point of a great party to socialize? So try to catch up with as many people as you can. The more occupied you are, the less time you have to think about the food! Not only will your clothes thank you but you might also make some new friends!
Stay hydrated.
Most people have a hard time telling if they are hungry or just thirsty. Going to a function dehydrated is just setting you up to overeat. Try breaking up your drink of choice by alternating it with water
Party drinks.
Don’t be fooled into thinking that party food is your only enemy in the weight control war. Alcohol and soft drinks are both calorie-packed carbohydrates. Drinking too much of either will lead your body to store the excess calories as fat tissue.
Food cravings.
If you find yourself drifting off to the food table too often, ask yourself why. Are you really hungry, or are you just bored? It’s also worth considering motivations such as nervousness or stress. Ask yourself, will this food really make me feel better?
Clever menu choices.
If there’s a great new restaurant you’d like to try remember it’s still possible to enjoy your meal and keep your weight-loss program in track.
* Choose tomato-based sauces instead of creamy sauces.
* Try ordering an appetizer as a main meal.
* If you must order condiments like sour cream and salad dressings, order them on the side and use only half of the amount they give you. Or try toppings like salsa or low-calorie dressings to add flavor with fewer calories.
THE IMPORTANCE OF EXERCISE
Regular exercise is an essential part of sustainable weight management. It builds bone and muscle strength, wards off conditions such as diabetes and hypertension and supports a healthy heart.
Being fitter also helps you take part in more of life’s pleasurable activities, such as keeping up with your children, joining in more outdoor activities on the weekend, and enjoying food and drink without the guilt and consequences!
Adding a quality weight loss supplement to your diet and exercise plan will really lift your energy levels and kick-start your exercise plan.
Try to think of exercise as an opportunity to treat your mind, body and senses – not just a way to keep off the pounds. Think of all the good you’re doing your body. If you just think of exercise as a chore then you’ll find it hard to stick to a healthy exercise routine.
Take opportunities to exercise as part of your daily routine by adding a little more activity into everything you do. Take the stairs rather than the elevator. Park the car a little further away than usual in the mall. Walk the dog for an extra twenty minutes.
Don’t find excuses not to exercise. You may have a lot going on in your life but if you "think" you don't have time to exercise then you won't change your mindset. Remind yourself of the benefits of fitness. If you're stressed a 45-minute break at the gym will actually make you think more clearly. Exercise is also great remedy if you’re feeling lethargic as it gets blood pumping through your body, which gives you more energy, helps you work more productively and sleep better.
Be consistent. In order to see results and reap the health and weight loss benefits you must exercise regularly. Every day is ideal but at least three times a week is essential if you’re serious about getting results.
Don’t worry about how you look. The thing with gyms is that everyone is much more concerned with how they look than how other people look! Just ignore everyone else and turn your music on, watch the TV or think about what you're doing on the weekend. Avoid working out in front of mirrors which will only magnify your feelings of being watched. It's important to choose a gym where you feel comfortable, and one which is close to home will help as well. Some gyms even offer childcare or classes that involve running with prams so now you can't use the kids as an excuse!
By Stefania Townsend
Thursday, October 9, 2008
Want to Lose Weight? Seven Habits to Avoid
There are commonalities of those of us that struggle with weight. Due to many years of unhealthy habits and food choices, we have found ourselves overweight or obese. Habits are hard to break but they can be broken. Replace the unhealthy habits that have made you heavy with healthy habits to not only help you to lose weight but to keep it off and maintain. I've probably lost 2,000 pounds in my lifetime only to lose and regain plus a few bonus pounds from the diet. To help you to lose weight and reach your weight loss goals, notice if any of these habits are applicable to you. If so, change the habit, change your weight, change your life.
1. Eating sweet, sugary treats regularly. If you can eat a bite of something you'd like to eat, great! However, if it is a trigger food to set you off on a day-long binge (or longer), it is best to avoid eating it in the first place. Be aware of your behavior and know yourself. There are some food choices that I just can't handle. Thanks to losing my weight and maintaining it for years, I'm now able to be more in control. My trigger foods have lost their power over my ability to make healthy choices.
2. Eating the majority of meals in restaurants or fast food. Restaurant portions are huge. Usually, a portion in a restaurant is the equivalent to three or more healthy portions. If you must eat out, ask for a to go box at the time that you order. When your meal comes, take your single portion and put the rest in the box. You'll save calories and money to eat it the following day. Fast food is void of nutrition but packed with calories, fat, and carbohydrates. Fast food may be fast but it is far from healthy. The additional time you spent in preparing something healthy for you is minimal compared to the additional time spent trying to lose the weight from fast food.
3. Faster causes fatter. Slow it down. It takes 20 minutes for the message to travel from your stomach to your brain that you're satisfied. Yes, it take 20 minutes for your brain to essentially catch up to your stomach's "I'm full" cues. Eat slower to allow sufficient time for your stomach to communicate with your brain. In 20 minutes, you can consume a lot of excess food. Put down your fork or spoon between bites.
4. Have a sedentary mindset. Become aware for small ways to be active. Exercise is important yet being active is also a mindset. Look for ways throughout your day to be more active. Little things can lead to a more active lifestyle and extra calories burned along with a boost to your metabolism. Take breaks and go outside for a different perspective and for some fresh air. Muscles were meant for movement rather than sitting at a desk all day. Take the stairs instead of the escalator; park further away rather than drive around for a closer space. People that lose weight and maintain it have a mindset to move their body.
5. Don't exercise regularly. There's no way around it, exercise is a component to weight loss. Exercise (such as walking) a few days a week along with resistance training is the key to weight loss. Resistance training is important because it builds muscle. Muscle helps boosts your metabolism and burns more fat. Even walking around the room, walking in place or lifting hand weights during commercials while you watch television can make a difference.
6. Eating as a recreational activity. Eating in response to true hunger is a physiologically and psychologically satisfying, nurturing experience. Many people eat out of food triggers, soothe emotions, or even provide an outlet for boredom. Eat because you are physically hungry and not according to the clock or in response to your head.
7. Skip meals. One of the ways to encourage a late day binge is to skip meals. By skipping meals results in larger meals and unhealthy food choices. Being overly hungry triggers eating fast and overeating, along with poor food choices. Feed your body throughout the day to avoid issues with insulin and blood sugar rise and crash episodes.
Habits are created and habits can be broken. Identify the habits that promote overeating and unhealthy food choices. Become aware of how many habits don't serve you well and assist you in losing weight. After you're aware, it's time to take action. Take the heavy habits and exchange them for healthy habits. Before you know it, your new healthy habits will be such a natural part of who you are and what you do with your diet and activity per day. If you're tired of being heavy, ditch the habits that make you heavy. Healthy habits are the way to reaching your weight loss goal.
Cathy Wilson
1. Eating sweet, sugary treats regularly. If you can eat a bite of something you'd like to eat, great! However, if it is a trigger food to set you off on a day-long binge (or longer), it is best to avoid eating it in the first place. Be aware of your behavior and know yourself. There are some food choices that I just can't handle. Thanks to losing my weight and maintaining it for years, I'm now able to be more in control. My trigger foods have lost their power over my ability to make healthy choices.
2. Eating the majority of meals in restaurants or fast food. Restaurant portions are huge. Usually, a portion in a restaurant is the equivalent to three or more healthy portions. If you must eat out, ask for a to go box at the time that you order. When your meal comes, take your single portion and put the rest in the box. You'll save calories and money to eat it the following day. Fast food is void of nutrition but packed with calories, fat, and carbohydrates. Fast food may be fast but it is far from healthy. The additional time you spent in preparing something healthy for you is minimal compared to the additional time spent trying to lose the weight from fast food.
3. Faster causes fatter. Slow it down. It takes 20 minutes for the message to travel from your stomach to your brain that you're satisfied. Yes, it take 20 minutes for your brain to essentially catch up to your stomach's "I'm full" cues. Eat slower to allow sufficient time for your stomach to communicate with your brain. In 20 minutes, you can consume a lot of excess food. Put down your fork or spoon between bites.
4. Have a sedentary mindset. Become aware for small ways to be active. Exercise is important yet being active is also a mindset. Look for ways throughout your day to be more active. Little things can lead to a more active lifestyle and extra calories burned along with a boost to your metabolism. Take breaks and go outside for a different perspective and for some fresh air. Muscles were meant for movement rather than sitting at a desk all day. Take the stairs instead of the escalator; park further away rather than drive around for a closer space. People that lose weight and maintain it have a mindset to move their body.
5. Don't exercise regularly. There's no way around it, exercise is a component to weight loss. Exercise (such as walking) a few days a week along with resistance training is the key to weight loss. Resistance training is important because it builds muscle. Muscle helps boosts your metabolism and burns more fat. Even walking around the room, walking in place or lifting hand weights during commercials while you watch television can make a difference.
6. Eating as a recreational activity. Eating in response to true hunger is a physiologically and psychologically satisfying, nurturing experience. Many people eat out of food triggers, soothe emotions, or even provide an outlet for boredom. Eat because you are physically hungry and not according to the clock or in response to your head.
7. Skip meals. One of the ways to encourage a late day binge is to skip meals. By skipping meals results in larger meals and unhealthy food choices. Being overly hungry triggers eating fast and overeating, along with poor food choices. Feed your body throughout the day to avoid issues with insulin and blood sugar rise and crash episodes.
Habits are created and habits can be broken. Identify the habits that promote overeating and unhealthy food choices. Become aware of how many habits don't serve you well and assist you in losing weight. After you're aware, it's time to take action. Take the heavy habits and exchange them for healthy habits. Before you know it, your new healthy habits will be such a natural part of who you are and what you do with your diet and activity per day. If you're tired of being heavy, ditch the habits that make you heavy. Healthy habits are the way to reaching your weight loss goal.
Cathy Wilson
Monday, October 6, 2008
Best Ways to Lose Weight - How Do I Keep From Being Hungry?
Lots of people are looking for the best ways to lose weight, and there are an unbelievable number of programs to choose from. But one question that gets asked over and over again is how can you keep from being hungry while on these weight loss programs. You are eating more fruits and veggies, more fiber, and yet you still feel hungry all the time and it is making you miserable!
One thing you need to look at is whether or not you are taking in enough protein. If you are eating a lot of fruits you may be low on protein, and this will cause you to feel hungry. Keep track of what you eat for a few days and see if you are actually too low and need to add more meats or nuts to your diet.
Speaking of nuts, you can try eating a handful of nuts when you're feeling very hungry between meals.
Another option is milk, but I recommend finding a local farm that will sell you raw milk. A glass will fill you up for quite a while and you'll get wonderful health benefits.
Another reason you may be feeling hungry all the time is you might simply not be taking in enough total calories. If you have just started a new diet and have made a drastic reduction in calories you are consuming on a daily basis, you may need to change up and do a gradual decrease in calories rather than a major jump from high to low. This will give your body time to adjust. It is key to make sure you are consuming a reasonable number of calories that will result in weight loss but not too few.
You can increase you daily water intake to make yourself feel fuller. A good number to go by is to consume half your weight in ounces of water per day. If you make a point to do this you'll feel less hungry throughout the day.
A cup of coffee will often take away those hunger pangs.
Try some snacks like air-popped popcorn, a hard-boiled egg, some baby carrots, or a piece of fruit.
Make sure you eat a good breakfast. You'll find that if you eat a hearty breakfast you'll be less likely to get those hunger pangs in the afternoon. If you eat too little in the morning you'll be much more likely to go overboard eating throughout the rest of the day.
Ask yourself if you are really hungry or if you are simply craving food out of routine or boredom. Go outside and do something else for a while and see if the urge to eat something goes away.
A healthy lifestyle with the right amount of calories along with exercise is the best way to lose weight, so try these tips to stick to your diet and quell those annoying hunger pangs.
Author: Regina Reeves
One thing you need to look at is whether or not you are taking in enough protein. If you are eating a lot of fruits you may be low on protein, and this will cause you to feel hungry. Keep track of what you eat for a few days and see if you are actually too low and need to add more meats or nuts to your diet.
Speaking of nuts, you can try eating a handful of nuts when you're feeling very hungry between meals.
Another option is milk, but I recommend finding a local farm that will sell you raw milk. A glass will fill you up for quite a while and you'll get wonderful health benefits.
Another reason you may be feeling hungry all the time is you might simply not be taking in enough total calories. If you have just started a new diet and have made a drastic reduction in calories you are consuming on a daily basis, you may need to change up and do a gradual decrease in calories rather than a major jump from high to low. This will give your body time to adjust. It is key to make sure you are consuming a reasonable number of calories that will result in weight loss but not too few.
You can increase you daily water intake to make yourself feel fuller. A good number to go by is to consume half your weight in ounces of water per day. If you make a point to do this you'll feel less hungry throughout the day.
A cup of coffee will often take away those hunger pangs.
Try some snacks like air-popped popcorn, a hard-boiled egg, some baby carrots, or a piece of fruit.
Make sure you eat a good breakfast. You'll find that if you eat a hearty breakfast you'll be less likely to get those hunger pangs in the afternoon. If you eat too little in the morning you'll be much more likely to go overboard eating throughout the rest of the day.
Ask yourself if you are really hungry or if you are simply craving food out of routine or boredom. Go outside and do something else for a while and see if the urge to eat something goes away.
A healthy lifestyle with the right amount of calories along with exercise is the best way to lose weight, so try these tips to stick to your diet and quell those annoying hunger pangs.
Author: Regina Reeves
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