Secrets to permanent weight loss
2011 Weight Loss Tips
1. Don't cut out all the food you enjoy. I like the occasional takeaway, but now I save up calories to have one or earn it. If I restricted myself to just fruit and veg I'd give up very quickly. I also found that I could still eat my favourite foods if I 'tweak' them a bit: low fat cheese, low fat spread instead of butter, light mozzarella etc. Also the best thing I did was get olive oil spray!
2. Write everything down. Even (or especially) on bad/splurge days. It’s only if you write things down that you know what you are doing. I’m not saying don’t have the Peking Duck. I am saying, at least know what having the Peking Duck means.
3.Use scales in the kitchen - it's amazing how easy it is to deceive oneself!
4. Stay focused on being healthy, not on becoming thin Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.
5. Find out why you overeat
All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. The Solution, a book and national program developed by Laurel Mellin, RD, helps participants to identify their eating triggers and respond to them without food. A research study showed that the participants in this program demonstrated a better rate of long term weight loss maintenance than those who simply diet and/or exercise and don't address behavioral and emotional issues. Chronic over-eaters and "emotional eaters" can be significantly helped by learning new behavioral skills such as those Mellin presents. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.
6. Eating slowly can lead to weight loss
Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.
2. Write everything down. Even (or especially) on bad/splurge days. It’s only if you write things down that you know what you are doing. I’m not saying don’t have the Peking Duck. I am saying, at least know what having the Peking Duck means.
3.Use scales in the kitchen - it's amazing how easy it is to deceive oneself!
4. Stay focused on being healthy, not on becoming thin Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.
5. Find out why you overeat
All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. The Solution, a book and national program developed by Laurel Mellin, RD, helps participants to identify their eating triggers and respond to them without food. A research study showed that the participants in this program demonstrated a better rate of long term weight loss maintenance than those who simply diet and/or exercise and don't address behavioral and emotional issues. Chronic over-eaters and "emotional eaters" can be significantly helped by learning new behavioral skills such as those Mellin presents. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.
6. Eating slowly can lead to weight loss
Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.
Food combining diet: Hay Diet
Dr. William Howard Hay's food combining diet that dates back to 1911. His basic premise is that there is one underlying cause for health problems and that is the wrong chemical condition in the body.Diets work in different way and the foof combining diet looks at the chemical inbalance. The wrong chemical condition is acidity which is caused by the manufacture and accumulation of acid from the products of digestion and metabolism in amounts greater than the body can eliminate. This acid condition results in a lowering of the body's vital alkaline reserve, the depletion of which causes toxaemia or autointoxication. google_protectAndRun("render_ads.js::google_render_ad", google_handleError, google_render_ad); So this food combining diet is designed to ensure these conditions do not happen and therefore the body should maintain it's natural chmecial balances. Dr. Hay classified foods into three types according to their chemical requirements for efficient digestion. These three types are :Alkali forming foodssuch as fruits and vegetables. Alkali forming means the end products of such foods after digestion. Even acid tasting fruits such as lemons yield alkaline salts in the body.Concentrated proteinssuch as meat, game, fish, eggs or cheese. These foods are acid forming in their final end products in the body.Concentrated carbohydrates or starch foodsThese are acid forming. These include grains, bread, and all foods containing flour, all sugars and foods containing sugars (sucrose), but not the naturally occurring sugars found in fruit.Dr. Hay's theory was that, although protein and starch foods are acid forming in their end products in the body, they need different conditions for digestion and should never be combined at the same meal.THE HAY RULES FOR HEALTH
- Starches and sugars should not be eaten with proteins and acid fruits at the same meal
- Vegetables, salads and fruits (whether acid or sweet) if correctly combined should form the major part of the diet
- Proteins, starches and fats should be eaten in small quantities
- Only whole grains and unprocessed starches should be used and all refined and processed foods should be eliminated from the diet
- Not less than four hours between starch and protein meals
- Milk does not combine well with food and should be kept to a minimum
- Don't mix foods that fight, see below chart
List A - Proteins (All meat All poultry Cheese Fish Soya Beans Yoghurt )
List B -Neutral Foods (Most vegetables All salads Seeds Herbs Cream Butter Olive oil )
List C -Starches (Biscuits Bread Cakes Eggs Nuts Crackers Oats Pasta Potatoes Rice Sugar/Honey Sweets)
- Mix anything from List A with List B
- Mix anything from List C with List B
- Never mix List A and C!
- Mix vegetables or salads with pulses i.e. beans/lentils - make these and unprocessed foods the main part of your diet
7 Weight Loss Secrets
Weightloss is an issue or concern all over the world. This is because more and more people are becoming overweight and this has health implications. Though weight loss is of interest to both men and women, more attention is paid to it by women. For many women, even the slightest bit of weight gain or extra weight can be alarming. To help women address weight loss,the following 10 tips would be most helpful:
- Drink plenty of water. 7 to 8 glasses is the recommended amount for adults. Warm water is better as it will prevent constipation,stimulate the digestive system and eliminate toxins from your system. Drinking a glass of warm water on waking up in the morning has been found to be very beneficial for weight loss. Water keeps you feeling full and helps to check your appetite. Avoid drinking water during your meal. Drink water at least 30 minutes before and after meals
- Eat more vegetables and fruits. Salad is good especially for dinner as it is light and can be easily digested. Try eating fruits before your meals. Your body will be able to extract the full nutritional value of fruits without hindrance from other foods. Further, your capacity to eat will be much reduced. Great for weight loss.
- Eat smaller portions. Avoid the usual 3 large meals. Switch to more regular smaller meals. 5 smaller meals are good when spread out evenly throughout the day. Avoid eating heavy meals before going to bed. How long before? It depends on how well your digestive system works. Frequent eating of smaller meals stabilizes your blood sugar and controls your appetite. Among the many diet tips that you may come across, this may come as a surprise.
- Develop a liking for soups. Go for a mix of vegetables,beans and onion. They are great for weight loss. One or two slices of whole grain bread would be a good addition.
- Avoid alcohol. A glass or two of red wine? Perhaps. However, sometimes what causes the damage are the little things. Can you keep it at just one or two? Will it be once in a while only? It is best to keep a record of all that you consume on a daily basis. What you ate, how much and how often. On review, you will be able to make the required diet changes.
- Add variety to your diet. You do not have to eat the same thing or have the same menu for your diet. You can pick a whole range of foods that are excellent for your weight loss diet. Select what you like to eat. Your diet must be one that motivates you. In the list of diet tips,this ranks highly.
- Exercise. While a diet is a very important part of weight loss,do not overlook exercise. However,start with something that you can easily fit into your daily schedule. Walking is very beneficial to weight loss. If you are already into it,learn how to do it better. It has to be purposeful, you must maintain a brisk pace and warm up before each session. Distance is key.
How to Burn Stomach Fat: Flatten Your Belly Naturally
Stomach Fat is a worldwide issue and more men and women worry about it than almost any other part of the body. Getting rid of belly fat certainly is not easy at all you just need to adapt a healthier lifestyle. If you want to know how to burn stomach fat without doing a million sit-ups or crunches there are some simple changes you can make that will allow you to lose stomach fat in as little as 10 days. In this article, we'll discuss some of these changes and ways to adopt them into your daily routine.
Eat fiber rich foods: Fiber helps to burn stomach fat that your body stores. High fiber foods add more bulk to your meals without adding extra calories, so eating more of them means you're eating fewer calories and leaving less space for calories from other foods. Whole grains, vegetables and fruits are good sources of fiber, and you should include them into your daily diet.
Eat foods rich in proteins: Protein is the muscle builder activator and makes it easier for the body to burn fat. The more muscle you have, the faster your metabolism will be, and the easier the fat will burn off while at rest. Good sources of protein foods: whey, dairy products (low fat variety), fish, meats, nuts and seeds (peanuts, almonds, sesame seeds, pumpkin seeds, sunflower seeds). Proteins should be chosen wisely however, as many high-protein foods are also loaded with fat.
Eat healthy fats: Many people think that all fats are bad for our health. You don't need to eliminate all fats from your meals, but you do need to be careful for saturated fats and especially trans-fats... both of which can affect your health and increase the size of your stomach. Healthy fats can be found in nuts, seeds, coconut oil, vegetable oils, fish and seafood.
Watch for sugar: Cutting down on your intake of sugar is another way on how to burn stomach fat. It adds lots of empty calories to your diet without providing much nutritional benefit. This sugar consumption means that you take in far more calories than we actually need and all these excess calories get converted into fat.
Drink more water: In order to effectively burn stomach fat fast, you must drink lots of water daily. Water acts as an appetite suppressant by making you feel full and repelling dehydration which can lead to hunger cravings. Water also offers the additional benefit of removing toxins from the body.
Article Source: http://EzineArticles.com/?expert=Arora_Aman
Eat fiber rich foods: Fiber helps to burn stomach fat that your body stores. High fiber foods add more bulk to your meals without adding extra calories, so eating more of them means you're eating fewer calories and leaving less space for calories from other foods. Whole grains, vegetables and fruits are good sources of fiber, and you should include them into your daily diet.
Eat foods rich in proteins: Protein is the muscle builder activator and makes it easier for the body to burn fat. The more muscle you have, the faster your metabolism will be, and the easier the fat will burn off while at rest. Good sources of protein foods: whey, dairy products (low fat variety), fish, meats, nuts and seeds (peanuts, almonds, sesame seeds, pumpkin seeds, sunflower seeds). Proteins should be chosen wisely however, as many high-protein foods are also loaded with fat.
Eat healthy fats: Many people think that all fats are bad for our health. You don't need to eliminate all fats from your meals, but you do need to be careful for saturated fats and especially trans-fats... both of which can affect your health and increase the size of your stomach. Healthy fats can be found in nuts, seeds, coconut oil, vegetable oils, fish and seafood.
Watch for sugar: Cutting down on your intake of sugar is another way on how to burn stomach fat. It adds lots of empty calories to your diet without providing much nutritional benefit. This sugar consumption means that you take in far more calories than we actually need and all these excess calories get converted into fat.
Drink more water: In order to effectively burn stomach fat fast, you must drink lots of water daily. Water acts as an appetite suppressant by making you feel full and repelling dehydration which can lead to hunger cravings. Water also offers the additional benefit of removing toxins from the body.
Article Source: http://EzineArticles.com/?expert=Arora_Aman
