The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself
- Mark Caine
It was 2010. In the midst of one of the worst recessions in US history, I was 24, jobless with a college degree, living at my step dad's house, and deeply depressed. Aside from spending hours each day submitting job application after job application, I sat in seclusion, stuffing my face and sitting comatose in front of the television. Finally, after months of searching, I landed a position at a travel agency. The job was far from ideal and the pay was subpar, but it was a job.
A few weeks after starting the job, I started to shake off the cage of self-pity and despair that had kept me prisoner for so long. I was keeping myself busy, engaged, earning a living, and I had even made a few friends. Still, I looked in the mirror and felt like a failure. I was the heaviest I had ever been. I started to worry about my health and decided that if I wanted to live a full, happy life, I needed to do something about my weight and eating issues.
1. Take that first step.
Food had long been the enemy. Growing up, I was always thin and was obsessive about my eating habits. From college until several years into adulthood, I struggled to maintain a healthy weight and to develop a healthy relationship with food. Then, when I had this epiphany in 2010, I slowly learned how to fuel my body, focusing less on weight loss and more on health. A close friend of mine wanted to try vegetarianism, so I decided to join her challenge. I also started exercising on a regular basis, starting with brisk walks - small steps. After a few months of this new regimen, I lost about 25 pounds. I felt better, mentally and physically. After keeping that up for about a year, I lost a total of 65 pounds. Then, when I began to feel too weak and tired, I decided it was time to add meat back into my diet.
2. Listen to yourself. Look inside to solve outside problems.
I continued focusing on eating mainly fresh fruits and vegetables, beans, nuts, lean meat and fish. I ate dairy in small quantities. I never worried about counting calories and never starved myself; I just listened to what my body needed and made sure to get moving at least a few times per week. The most effective - and the most challenging - part of it all: learning not to eat my feelings. With the help of regular sessions with a professional counselor, journaling, personal research on emotional eating, and learning to seek more emotional support from family and friends, I managed to get a handle on my emotional eating and lost a total of 85 pounds.
3. Stay focused.
I have kept the weight off for over 4 years, and I am more active and healthy than ever. Since that first day of my journey, I have developed a love of running. I have completed numerous races over the last several months, including my first half marathon. I went from feeling lifeless, struggling to get through each day - let alone getting off the couch - to finding a true passion. If I go a few days without a run, I feel out of sorts. Nothing beats that runner's high and the solace of the outdoors - just you and your thoughts, spending some quality time with Mother Nature.
4. Find your passion. Find yourself.
I must emphasize that I am not an expert on health, fitness, or life in general. Anyone close to me knows that I am a huge dork with a sense of humor who just happens to be a runner. This story is not intended to provide professional advice, nor do I expect everyone who reads it to lace up a pair of running shoes and start training for a 5K. Maybe you're more into yoga or swimming or curling. Maybe there's something else you've always wanted to do that you've been holding yourself back from trying. Try things out, experiment, explore - figure out what makes you feel alive and just go for it. You will be amazed how quickly your life transforms once you take that first step.
วันอาทิตย์ที่ 14 ธันวาคม พ.ศ. 2557
Change Your Language, Change Your Weight
One of the biggest differences I've found between people who are successful in losing weight and those that don't is the language the successful people use. Some of the most people I've met that have been able to lose weight and keep it off, don't use the term "lose weight." I've been told by more than a few people that even saying "I want to lose weight"is a type of self-fulfilling prophecy to gain it back. This might seem strange at first, it sure did to me, but I came around to their way of thinking. I was told that you use the terminology "lose"when you want to find something i.e. lost keys, lost children, etc. However no one wants to gain back the weight they worked so hard to get rid of in the first place! Imagine if just by just saying you want to lose 20 pounds and you do, but then you gain it back because subconsciously that language means to your brain, ""oh dear I must find that which I lost? Now I don't think weight loss is just that simple, but there have been a lot of studies that show the power of the brain in such circumstances, think of the phrase "mind over matter."
So what then do these successful skinnier people use instead of the proverbial "I want to lose weight?" Many replace that term with release weight, i.e. "I want to release 10 pounds." This simple statement on the surface looks very similar, but it is quite powerful to use language that doesn't have the same negative connotations connected to it as "losing weight"tends to have. This is especially true for chronic dieters and people that yo-yo up and down in weight. These people tend to lose weight, then gain it back, sometimes even more than they originally lost, then they lose it again, and their mind and body starts looking for it back. This can quickly turn into an endless cycle.
One simple and easy way to break the weight loss and gain cycle is to change your self talk. The first step could be as simple as changing your language around your goal. Instead of saying "I want to lose x pounds," try saying "I want to release x pounds." Just this one simple, easy to do step could get you off the weight loss and gain cycle you have been stuck on. Give it a try, it costs nothing.
So what then do these successful skinnier people use instead of the proverbial "I want to lose weight?" Many replace that term with release weight, i.e. "I want to release 10 pounds." This simple statement on the surface looks very similar, but it is quite powerful to use language that doesn't have the same negative connotations connected to it as "losing weight"tends to have. This is especially true for chronic dieters and people that yo-yo up and down in weight. These people tend to lose weight, then gain it back, sometimes even more than they originally lost, then they lose it again, and their mind and body starts looking for it back. This can quickly turn into an endless cycle.
One simple and easy way to break the weight loss and gain cycle is to change your self talk. The first step could be as simple as changing your language around your goal. Instead of saying "I want to lose x pounds," try saying "I want to release x pounds." Just this one simple, easy to do step could get you off the weight loss and gain cycle you have been stuck on. Give it a try, it costs nothing.
Goal Setting: The Key to Weight Loss?
You have probably heard all about SMART goals. Goals that are Specific, Measurable, Achievable, Realistic, and Timely. In other words set goals that you can clearly define is what is your desired result, in other words be specific. A good actionable goal is also measurable, it should be made in a way that you can tell if you have reached your goal or not in a glance. An achievable goal is obtainable, it may take a lot of work and effort, but it is reachable. A realistic goal is in the same vein as an achievable goal, it is a goal that is isn't too far fetched, but lines up with your talents, skills, etc. The time component of a SMART goal is one of the most important features of this mnemonic in my opinion. It is important to set a time line for any goal that you set to achieve.
Now you might ask your self how to I apply goal setting to weight loss? I think it is one of the cornerstones of successfully losing weight and keeping it off. The reason is this, without a specific end in mind you won't know if you arrive. If you start your weight loss journey with the vague goal of "I want to lose weight"and that is the extent of your goal setting, I think you will be sorely disappointing. How much is enough? How do you measure this goal? How do you know when you've actually reached your goal?
A much better way to set a weight loss goal is to use the SMART framework. Let's go through each piece of the SMART format for an example. Let's say Susie wants to lose her baby weight that she put on during pregnancy. She knows she gained 35 pounds during her pregnancy and she really wants to get back into her pre-pregnancy clothing. So starting with the S of SMART, Susie can set her specific goal of losing the pregnancy weight she gained because she wants to wear her old, smaller clothing again. In order for this goal to be measurable, she will need to determine and actual value that can be measured. In other words "some, a lot, and anything"are not helpful, nor or they measurable. It is important to set a real discrete number at this point. In Susie's case it is 35 pounds. A is for achievable, and that means no pie in the sky dreams. Achievable goals are obtainable with a reasonable amount of effort. Now is the time to think about how you will achieve this goal, what tools and resources do you have at your disposal. Susie should think about the time she will need for this goal, what equipment she has available and any obstacles standing in her way.
Susie should then think about if the goal is realistic. Since Susie weighed 35 pounds less before her pregnancy it is realistic that she could once again reach that weight. However, she needs to be realistic about the time frame, which is the last part of this framework. Susie did not gain 35 pounds overnight and she won't lose it in a week or two either. Susie does some research and finds out that healthy, sustainable weight loss is about 1-2 pounds per week. She decides she is super motivated and thinks with her available resources she can average 2 pounds per week. She sets the time portion of her goal at 18 weeks or about 4 � months to get to pre-baby weight. So putting her SMART goal together, Susie now has a real, measurable goal of "I want to lose 35 pounds in 18 weeks so that I can wear my pre-baby clothing."This goal has all of the elements of a SMART goal and Susie can track her progress and also know her motivation. Susie will be well on the way to achieving her weight loss by using this key to effective weight loss.
Now you might ask your self how to I apply goal setting to weight loss? I think it is one of the cornerstones of successfully losing weight and keeping it off. The reason is this, without a specific end in mind you won't know if you arrive. If you start your weight loss journey with the vague goal of "I want to lose weight"and that is the extent of your goal setting, I think you will be sorely disappointing. How much is enough? How do you measure this goal? How do you know when you've actually reached your goal?
A much better way to set a weight loss goal is to use the SMART framework. Let's go through each piece of the SMART format for an example. Let's say Susie wants to lose her baby weight that she put on during pregnancy. She knows she gained 35 pounds during her pregnancy and she really wants to get back into her pre-pregnancy clothing. So starting with the S of SMART, Susie can set her specific goal of losing the pregnancy weight she gained because she wants to wear her old, smaller clothing again. In order for this goal to be measurable, she will need to determine and actual value that can be measured. In other words "some, a lot, and anything"are not helpful, nor or they measurable. It is important to set a real discrete number at this point. In Susie's case it is 35 pounds. A is for achievable, and that means no pie in the sky dreams. Achievable goals are obtainable with a reasonable amount of effort. Now is the time to think about how you will achieve this goal, what tools and resources do you have at your disposal. Susie should think about the time she will need for this goal, what equipment she has available and any obstacles standing in her way.
Susie should then think about if the goal is realistic. Since Susie weighed 35 pounds less before her pregnancy it is realistic that she could once again reach that weight. However, she needs to be realistic about the time frame, which is the last part of this framework. Susie did not gain 35 pounds overnight and she won't lose it in a week or two either. Susie does some research and finds out that healthy, sustainable weight loss is about 1-2 pounds per week. She decides she is super motivated and thinks with her available resources she can average 2 pounds per week. She sets the time portion of her goal at 18 weeks or about 4 � months to get to pre-baby weight. So putting her SMART goal together, Susie now has a real, measurable goal of "I want to lose 35 pounds in 18 weeks so that I can wear my pre-baby clothing."This goal has all of the elements of a SMART goal and Susie can track her progress and also know her motivation. Susie will be well on the way to achieving her weight loss by using this key to effective weight loss.
The Top Reasons Why Some Diets Don't Work
Many of us have had the experience of dieting rigorously and conscientiously but nevertheless, seeing few or no results.
Why's that?
Here are some of the top reasons why certain diets simply don't work.
1. Lying to oneself
Studies have shown that, very sadly, many of us are prone to subconsciously delude ourselves into how rigorously we have followed the diet.
Calorie-counting is particularly prone to this. Those occasional snacks or treats that we might be inclined to forget about as 'incidental' can often ruin any weight reduction regime.
2. Exercise
It is something of a myth that you need to exercise in order to lose weight.
In fact, exercise without an appropriate dietary reprogram can often add weight by building muscle, which is typically heavier than fat. However muscle and fat are not the same thing, so while you can in theory gain weight as you develop those muscles you should also be burning off fat to fuel all that exercise.
So that's why many weight reduction programs stress the need for at least some exercise and many of us simply fail to comply with that requirement - even though we often maintain that we do.
3. Using the wrong type of diet
This really is the biggie and something that, surprisingly, has only relatively recently been grasped by experts in the area.
The simple fact of the matter is that different types of regime are likely to be more suitable for some people than others. For decades people have reported that one type of diet seemed to work far better for them than others but that fact was largely ignored by many people in the field as they continued to push their particular 'pet diet' as being suitable for everybody.
Today, weight reduction programmes are being defined based upon the individual's own biology rather than any view that one diet will fit all.
4. Failing to monitor and react to changing body status
A common complaint is that after an initial period of weight loss, suddenly everything stops and starts going into reverse, even though the regime is still being followed correctly.
In a sense, this is perfectly predictable. Your body will react to the changing nutrition it is receiving and will adjust its conversion of that into various substances including fat.
So, as your body changes over time in response to dietary success, you need to recognise that and make corresponding adjustments in your intake to continue the process.
Modern approaches cover this by taking periodic blood tests, checking your hormonal and other levels, then customising your meal plan for weight loss.
In other words, gone up are the days when you stuck to one approach rigidly for months and months on end, even if it wasn't working. Today a more reactive approach is defined by some weight loss specialists.
It is often said that no diet can really change your body weight - only you can do that. Although it may sound like something of a platitude, the reality of life is that it is very true.
By taking account of some of the above common inhibitors to dieting success, you may improve your chances of losing weight.
Why's that?
Here are some of the top reasons why certain diets simply don't work.
1. Lying to oneself
Studies have shown that, very sadly, many of us are prone to subconsciously delude ourselves into how rigorously we have followed the diet.
Calorie-counting is particularly prone to this. Those occasional snacks or treats that we might be inclined to forget about as 'incidental' can often ruin any weight reduction regime.
2. Exercise
It is something of a myth that you need to exercise in order to lose weight.
In fact, exercise without an appropriate dietary reprogram can often add weight by building muscle, which is typically heavier than fat. However muscle and fat are not the same thing, so while you can in theory gain weight as you develop those muscles you should also be burning off fat to fuel all that exercise.
So that's why many weight reduction programs stress the need for at least some exercise and many of us simply fail to comply with that requirement - even though we often maintain that we do.
3. Using the wrong type of diet
This really is the biggie and something that, surprisingly, has only relatively recently been grasped by experts in the area.
The simple fact of the matter is that different types of regime are likely to be more suitable for some people than others. For decades people have reported that one type of diet seemed to work far better for them than others but that fact was largely ignored by many people in the field as they continued to push their particular 'pet diet' as being suitable for everybody.
Today, weight reduction programmes are being defined based upon the individual's own biology rather than any view that one diet will fit all.
4. Failing to monitor and react to changing body status
A common complaint is that after an initial period of weight loss, suddenly everything stops and starts going into reverse, even though the regime is still being followed correctly.
In a sense, this is perfectly predictable. Your body will react to the changing nutrition it is receiving and will adjust its conversion of that into various substances including fat.
So, as your body changes over time in response to dietary success, you need to recognise that and make corresponding adjustments in your intake to continue the process.
Modern approaches cover this by taking periodic blood tests, checking your hormonal and other levels, then customising your meal plan for weight loss.
In other words, gone up are the days when you stuck to one approach rigidly for months and months on end, even if it wasn't working. Today a more reactive approach is defined by some weight loss specialists.
It is often said that no diet can really change your body weight - only you can do that. Although it may sound like something of a platitude, the reality of life is that it is very true.
By taking account of some of the above common inhibitors to dieting success, you may improve your chances of losing weight.
Time To Start Preparing For Your New Year's Resolution
As the year rapidly comes to an end, this is the perfect time to start thinking about a potential New Year's resolution you can make for yourself. Before you scoff at the idea of this popular yet often half-hearted promise to oneself, let's look at the positives as to why making a resolution can help you accomplish an important goal you may have.
The main reason why the majority of resolutions made at New Years never come to fruition is because most are not backed up with a specific plan of attack. Just stating you are going to accomplish a goal is one thing, actually accomplishing this feat is an entirely different can of worms and this is where most people get stuck.
In order to better your chances of being successful with this New Year's resolution, list the specific steps you'll need to take to come out on top. Whether your resolution is to quit smoking, clean the house, learn how to play tennis, or lose weight, with all of these goals there are certain steps that need to be taken in order to accomplish the task.
Let's take the "clean the house" resolution as an example. To clean an entire house, there will be many rooms involved. Aside from the two main common areas of the kitchen and the living room, you may have a den, hallways, storage spaces/closets, bathrooms and bedrooms, and possibly a garage or attic/basement.
Do you seen how many components comprise this one goal of cleaning the house? There are many nooks and crannies that must be attended to if you truly want to accomplish the resolution of cleaning the house. This is why it's vitally important you create a specific plan detailing what you will need to do to help keep you focused on track.
Once you create a plan of what needs to be done to succeed with your New Year's resolution, you also need to decide how and when you are going to implement this into your daily/weekly life. For the cleaning the house resolution, maybe you will spend Wednesday night from 8-10pm cleaning and on Sunday morning from 8-11am. These are the times you will commit to your plan until it's accomplished.
However this may not be possible with all resolutions and here's why.
With a New Year's resolution to lose weight, you won't have the luxury of only eating healthy on Wednesday night and Sunday morning like with cleaning the house. This will definitely not help you reach your goal and you will likely fail in your weight loss efforts.
The resolution to lose weight will take much more of a daily effort to both stick with healthy nutrition in appropriate portion sizes, along with getting some type of exercise on a regular basis.
This undertaking is much more complex and hands-on especially since there are often 4-7 moments each and every day when we are confronted with an opportunity to eat and drink. Any one of these moments presents the potential to overeat which essentially translates to weight gain.
Therefore, if your resolution this upcoming year is to lose weight and you are truly determined to be successful this time, the plan you develop and how well you stick with it will be the deciding factors if you do drop the excess weight.
In all honesty, the toughest part of this entire process will likely be maintaining healthy eating habits. Ditching the fast food and preparing home cooked meals take conscious efforts and a willingness to try new things.
If you're proactive in developing new healthy eating habits, controlling portion size, and get a consistent form of exercise, there's no reason why you won't be able to succeed with a New Year's resolution to lose weight.
Gregory L. Gomez, a LAUSD teacher who's also on journey to develop a healthy life in an effort to lose weight and get in shape. Follow his progress on http://HealthyChoicesInLife.com as he strives to lose nearly 100 pounds by eating healthy and maintaining a consistent exercise routine.
The main reason why the majority of resolutions made at New Years never come to fruition is because most are not backed up with a specific plan of attack. Just stating you are going to accomplish a goal is one thing, actually accomplishing this feat is an entirely different can of worms and this is where most people get stuck.
In order to better your chances of being successful with this New Year's resolution, list the specific steps you'll need to take to come out on top. Whether your resolution is to quit smoking, clean the house, learn how to play tennis, or lose weight, with all of these goals there are certain steps that need to be taken in order to accomplish the task.
Let's take the "clean the house" resolution as an example. To clean an entire house, there will be many rooms involved. Aside from the two main common areas of the kitchen and the living room, you may have a den, hallways, storage spaces/closets, bathrooms and bedrooms, and possibly a garage or attic/basement.
Do you seen how many components comprise this one goal of cleaning the house? There are many nooks and crannies that must be attended to if you truly want to accomplish the resolution of cleaning the house. This is why it's vitally important you create a specific plan detailing what you will need to do to help keep you focused on track.
Once you create a plan of what needs to be done to succeed with your New Year's resolution, you also need to decide how and when you are going to implement this into your daily/weekly life. For the cleaning the house resolution, maybe you will spend Wednesday night from 8-10pm cleaning and on Sunday morning from 8-11am. These are the times you will commit to your plan until it's accomplished.
However this may not be possible with all resolutions and here's why.
With a New Year's resolution to lose weight, you won't have the luxury of only eating healthy on Wednesday night and Sunday morning like with cleaning the house. This will definitely not help you reach your goal and you will likely fail in your weight loss efforts.
The resolution to lose weight will take much more of a daily effort to both stick with healthy nutrition in appropriate portion sizes, along with getting some type of exercise on a regular basis.
This undertaking is much more complex and hands-on especially since there are often 4-7 moments each and every day when we are confronted with an opportunity to eat and drink. Any one of these moments presents the potential to overeat which essentially translates to weight gain.
Therefore, if your resolution this upcoming year is to lose weight and you are truly determined to be successful this time, the plan you develop and how well you stick with it will be the deciding factors if you do drop the excess weight.
In all honesty, the toughest part of this entire process will likely be maintaining healthy eating habits. Ditching the fast food and preparing home cooked meals take conscious efforts and a willingness to try new things.
If you're proactive in developing new healthy eating habits, controlling portion size, and get a consistent form of exercise, there's no reason why you won't be able to succeed with a New Year's resolution to lose weight.
Gregory L. Gomez, a LAUSD teacher who's also on journey to develop a healthy life in an effort to lose weight and get in shape. Follow his progress on http://HealthyChoicesInLife.com as he strives to lose nearly 100 pounds by eating healthy and maintaining a consistent exercise routine.
What to Say to Yourself Instead of "I Always Gain Weight Over the Holidays"
Let's be honest. How often have you heard someone (maybe even you?) say something like: "It's normal to gain weight at the holidays," or "Who doesn't gain weight on vacation?" Granted, there are absolutely going to be more opportunities to eat, drink and be merry this time of year, and no one is arguing that vacations are the time to let go of routine. Lots of pleasure in life comes from times when we gather over a meal with family and friends.
I'm just wondering if there are times that we subtly give ourselves permission or explain away unhealthy behaviors that we're trying to change because "it's that time of year," or "everyone else does the same thing." Is that really true? Or are we making excuses? Setting ourselves up for a fall?
With Christmas just around the corner, it might be a good time to examine your mindset about how you approach your healthy lifestyle habits at this time of year. Do they fall by the wayside completely? Do you tell yourself it's no use, you'll get back on track in January? Is it "not your fault" because you are just inundated with delicious goodies everywhere you go (and you don't want to be rude... )
Here are some ideas and strategies to help you stay on track and enjoy the pleasures of the season:
· OK, the holidays are filled with an abundance of occasions to eat, drink, and stay out late. Whatever the occasion, we're likely to enjoy it most if we're at our best. If we're overdoing it on anything (food, drink, not getting enough rest and sleep, or whatever) there's just no way we're going to be at the top of our game. And isn't that especially important at this time of year so that we can truly enjoy the season? Keeping a "big picture" perspective might be useful here, such as: "How am I going to feel tomorrow if I over indulge tonight?" Is it really worth it?
· The "I blew it today, I might as well go ahead and really blow it," syndrome. This is usually followed by "Oh, well, I can start again tomorrow... " or "What the heck... I'm going to enjoy the holiday, my time off, etc." Invariably, when tomorrow comes, it's harder to get back on track then you anticipated, or you end up upset with yourself come January 2nd because here you go again, starting over... The antidote: Don't use going off the rails as an excuse to really go off the rails.
· You have a choice. You really do. If you're done eating and you're still being offered food, a polite "I can't eat another bite. Everything was delicious," is all that's necessary. Really.
· Ultimately, parties - and the season - are about people. This is the time of year to connect - with family, friends, and those people who add meaning to our lives. Here's where redefining our idea of a holiday gathering can come in handy. Try moving away from the buffet table once you've eaten, and focus your energies on the celebration and conversation. That's why you're there, right?
· Plan ahead. If dinner is at 4:00 pm, you're not going to want a big lunch. If you're going to a late party, have a snack of fruit and cheese at 5:00 pm so that you don't arrive famished. If you know there's a special dish you love, go ahead and have a serving, but not seconds. Planning ahead keeps you from making a less-than-healthy choices when you are over-tired, rushed or starved.
Your mindset determines your outcome. All the "diet tips and tricks" in the world won't do you any good without the right mindset. Deciding that, while you may not lose any weight during the holidays, you will hold at your current weight may be just the "mindset" goal that you need. Having that mindset - that big picture thinking - can serve to direct your choices and help you make ones that will take you through the season feeling your best and ready to go on January 2nd!
Suzanne Levy is a Certified Life Coach, a Certified Wellness Coach and the Owner at Evergreen Life and Wellness, in Evergreen, Colorado. She works with women and men looking to achieve Optimal Health and Well-Being at every stage of their life, working particularly with stress management, time management and burnout. Her work with clients encompasses the whole-being, including food, nutrition, sleep and mood. Sample situations include re-careering, empty nests, loss of spouse, relocations, navigating between one's own family obligations and responsibilities to aging parents, beginning anew after leaving behind an unhealthy lifestyle, or looking ahead to planning the next chapter - or adventure - of their life.
I'm just wondering if there are times that we subtly give ourselves permission or explain away unhealthy behaviors that we're trying to change because "it's that time of year," or "everyone else does the same thing." Is that really true? Or are we making excuses? Setting ourselves up for a fall?
With Christmas just around the corner, it might be a good time to examine your mindset about how you approach your healthy lifestyle habits at this time of year. Do they fall by the wayside completely? Do you tell yourself it's no use, you'll get back on track in January? Is it "not your fault" because you are just inundated with delicious goodies everywhere you go (and you don't want to be rude... )
Here are some ideas and strategies to help you stay on track and enjoy the pleasures of the season:
· OK, the holidays are filled with an abundance of occasions to eat, drink, and stay out late. Whatever the occasion, we're likely to enjoy it most if we're at our best. If we're overdoing it on anything (food, drink, not getting enough rest and sleep, or whatever) there's just no way we're going to be at the top of our game. And isn't that especially important at this time of year so that we can truly enjoy the season? Keeping a "big picture" perspective might be useful here, such as: "How am I going to feel tomorrow if I over indulge tonight?" Is it really worth it?
· The "I blew it today, I might as well go ahead and really blow it," syndrome. This is usually followed by "Oh, well, I can start again tomorrow... " or "What the heck... I'm going to enjoy the holiday, my time off, etc." Invariably, when tomorrow comes, it's harder to get back on track then you anticipated, or you end up upset with yourself come January 2nd because here you go again, starting over... The antidote: Don't use going off the rails as an excuse to really go off the rails.
· You have a choice. You really do. If you're done eating and you're still being offered food, a polite "I can't eat another bite. Everything was delicious," is all that's necessary. Really.
· Ultimately, parties - and the season - are about people. This is the time of year to connect - with family, friends, and those people who add meaning to our lives. Here's where redefining our idea of a holiday gathering can come in handy. Try moving away from the buffet table once you've eaten, and focus your energies on the celebration and conversation. That's why you're there, right?
· Plan ahead. If dinner is at 4:00 pm, you're not going to want a big lunch. If you're going to a late party, have a snack of fruit and cheese at 5:00 pm so that you don't arrive famished. If you know there's a special dish you love, go ahead and have a serving, but not seconds. Planning ahead keeps you from making a less-than-healthy choices when you are over-tired, rushed or starved.
Your mindset determines your outcome. All the "diet tips and tricks" in the world won't do you any good without the right mindset. Deciding that, while you may not lose any weight during the holidays, you will hold at your current weight may be just the "mindset" goal that you need. Having that mindset - that big picture thinking - can serve to direct your choices and help you make ones that will take you through the season feeling your best and ready to go on January 2nd!
Suzanne Levy is a Certified Life Coach, a Certified Wellness Coach and the Owner at Evergreen Life and Wellness, in Evergreen, Colorado. She works with women and men looking to achieve Optimal Health and Well-Being at every stage of their life, working particularly with stress management, time management and burnout. Her work with clients encompasses the whole-being, including food, nutrition, sleep and mood. Sample situations include re-careering, empty nests, loss of spouse, relocations, navigating between one's own family obligations and responsibilities to aging parents, beginning anew after leaving behind an unhealthy lifestyle, or looking ahead to planning the next chapter - or adventure - of their life.
Unexpected Factors That May Make You Gain Weight
With overweight and obesity rising at alarming rates, more emphasis is going to be put on diet and exercise. Especially with children who over the last few years have spent more time on the computer and less time on the playground, obesity rates are rising dramatically. But as easy as it is merely say: just consume a better diet and exercise more; there are unfortunately a few more factors involved. In this article we would like to point out three factors that should be considered when losing weight.
1. The way junk foods are marketed. This marketing is targeted toward those that are probably the most vulnerable in our society. And companies that market these foods know exactly what they're doing. Studies have been done to tell marketers the kinds of tantrums most likely to push parents into giving what the child wants, and therefore marketing their product to end the tantrum. There was a time when kids were only exposed to junk food marketing on television, but now it is done on the Internet and in schools, and at times when these kids are the most hungry and vulnerable to this advertising.
In effect, peddling junk food, the foods that are known to cause obesity, has become the science against our health. And if some governmental body tries to come in and legislates against this, the lobbyists for these companies will go to work immediately on the legislators. It is definitely a problem that only education and willpower can overcome.
2. Artificial sweeteners that do much more harm than good. Artificially sweetened food was designed to decrease caloric intake, but with so many things that had initially good intentions this has backfired. According to studies the use of artificial sweeteners has risen in conjunction with the rise in obesity levels. There are a couple of reasons for this. One, these sweeteners in effect trick your body into thinking it is about to receive calories, and when they don't come your body begins craving carbohydrates. This of course leads to gobbling up unhealthy foods.
This stimulation of the appetite is further exasperated when people are caught off guard thinking as long as they are eating low-calorie sweeteners they have nothing to worry about. Studies have actually indicated that eating lesser amounts of regular sugar is a better way to go. But staying away from sugar entirely is our best option.
3. Antibiotic additives in our food. There is no doubt that antibiotics have been a hugely important development for humans. If you have a serious bacterial infection they can save your life, but they also have a downside. They are not only useless against certain viral infections, but they can wipe out much of the good bacteria in your gut that keeps you healthy.
In the United States alone nearly 30,000,000 pounds of antibiotics are used each year in the raising of animals for food. This effectively wards off diseases and promotes weight gain from these animals, but when we eat this food it can also do a lot of damage to our gut health. Research has revealed that states that have the highest levels of antibiotics use also have the highest rates of obesity.
1. The way junk foods are marketed. This marketing is targeted toward those that are probably the most vulnerable in our society. And companies that market these foods know exactly what they're doing. Studies have been done to tell marketers the kinds of tantrums most likely to push parents into giving what the child wants, and therefore marketing their product to end the tantrum. There was a time when kids were only exposed to junk food marketing on television, but now it is done on the Internet and in schools, and at times when these kids are the most hungry and vulnerable to this advertising.
In effect, peddling junk food, the foods that are known to cause obesity, has become the science against our health. And if some governmental body tries to come in and legislates against this, the lobbyists for these companies will go to work immediately on the legislators. It is definitely a problem that only education and willpower can overcome.
2. Artificial sweeteners that do much more harm than good. Artificially sweetened food was designed to decrease caloric intake, but with so many things that had initially good intentions this has backfired. According to studies the use of artificial sweeteners has risen in conjunction with the rise in obesity levels. There are a couple of reasons for this. One, these sweeteners in effect trick your body into thinking it is about to receive calories, and when they don't come your body begins craving carbohydrates. This of course leads to gobbling up unhealthy foods.
This stimulation of the appetite is further exasperated when people are caught off guard thinking as long as they are eating low-calorie sweeteners they have nothing to worry about. Studies have actually indicated that eating lesser amounts of regular sugar is a better way to go. But staying away from sugar entirely is our best option.
3. Antibiotic additives in our food. There is no doubt that antibiotics have been a hugely important development for humans. If you have a serious bacterial infection they can save your life, but they also have a downside. They are not only useless against certain viral infections, but they can wipe out much of the good bacteria in your gut that keeps you healthy.
In the United States alone nearly 30,000,000 pounds of antibiotics are used each year in the raising of animals for food. This effectively wards off diseases and promotes weight gain from these animals, but when we eat this food it can also do a lot of damage to our gut health. Research has revealed that states that have the highest levels of antibiotics use also have the highest rates of obesity.
5 Bad Habits Stopping You From Losing Belly Fat
In the busy lives we all lead, we like things easy and when we see our favorite foods, we find them difficult to resist, even if we know that they are packed with calories. We are more likely to make poor food choices when we are tired, unhappy or bored. Here are 5 bad habits to break if you want to lose belly fat for good.
1. You Do Not Have A Weight Loss Plan.
If you have high-calorie, sugar laden foods in your cupboards at home or at work they are going to be very tempting. You don't have to steer clear of them altogether because the more you deny yourself a food, the more your body will want it. You can still buy these foods, but get them only in single or smaller serving sizes.
2. You Have No Portion Control.
You may be having trouble getting rid of belly fat even though you are eating in a healthy way. But you could be miscalculating the size of the portions on your plate and you may just be eating way too many calories. A simple way to reduce your portion sizes is to eat from a smaller plate. It will also trick your mind into thinking you are having more than you actually are.
3. How Hungry Are You Really?
When you eat, you should ask yourself if you really are hungry or if you're eating something simply because of certain situations. This could be when you're feeling down or worried about something. So do something else instead. For example, you could go for a quick 10 minute walk or you could listen to your favourite music.
4. You Have Not Changed Your Lifestyle.
If you really want to lose belly fat you have to look at your lifestyle habits. The best way to lose belly fat is not to look at your new lifestyle as a prison sentence. Some foods that feel like special treats can help you to feel satisfied and crave fewer of the higher calorie, low nutrient foods.
5. You're Not Monitoring What And When You Eat.
Keep a food journal for one week and record everything you eat. At the end of the week take a look at your food choices and see if you're eating too many unhealthy items. Keep healthy snacks on hand and eat fresh fruits and vegetables, not those out of cans. If you can't get fresh produce, go for frozen over canned. Frozen is the next best thing to fresh. By adding healthy items, you actually will crave less of the non-nutritious foods.
Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want?
1. You Do Not Have A Weight Loss Plan.
If you have high-calorie, sugar laden foods in your cupboards at home or at work they are going to be very tempting. You don't have to steer clear of them altogether because the more you deny yourself a food, the more your body will want it. You can still buy these foods, but get them only in single or smaller serving sizes.
2. You Have No Portion Control.
You may be having trouble getting rid of belly fat even though you are eating in a healthy way. But you could be miscalculating the size of the portions on your plate and you may just be eating way too many calories. A simple way to reduce your portion sizes is to eat from a smaller plate. It will also trick your mind into thinking you are having more than you actually are.
3. How Hungry Are You Really?
When you eat, you should ask yourself if you really are hungry or if you're eating something simply because of certain situations. This could be when you're feeling down or worried about something. So do something else instead. For example, you could go for a quick 10 minute walk or you could listen to your favourite music.
4. You Have Not Changed Your Lifestyle.
If you really want to lose belly fat you have to look at your lifestyle habits. The best way to lose belly fat is not to look at your new lifestyle as a prison sentence. Some foods that feel like special treats can help you to feel satisfied and crave fewer of the higher calorie, low nutrient foods.
5. You're Not Monitoring What And When You Eat.
Keep a food journal for one week and record everything you eat. At the end of the week take a look at your food choices and see if you're eating too many unhealthy items. Keep healthy snacks on hand and eat fresh fruits and vegetables, not those out of cans. If you can't get fresh produce, go for frozen over canned. Frozen is the next best thing to fresh. By adding healthy items, you actually will crave less of the non-nutritious foods.
Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want?
No Grinches for the Holidays: 5 Tips for Keeping Your Weight Down Over the Holidays
Yes, I know: Not everyone celebrates the Christian holiday of Christmas. However, between office parties and Christmas dinners, between Hanukkah and New Years Eve, both western and Chinese, chances are your next few months will be filled with food, and very tasty food no doubt. It is going to be available in mountainous mounds of mouth-watering delight, just like the giant heaps of gifts grabbed by the Grinch from the citizens of Whoville.
Do you remember the story? The Grinch's heart grew three times bigger that day. You don't want that to happen to you, right? No, I'm not talking about your heart. It was the Grinch's heart. But for you, though, it might be (cue scary music) your tummy that grows three sizes that day! Eek!
Here are five easy-to-remember tips to help you keep from sliding down that huge mountain on an out-of-control sled of goodies, five ways to keep your waistline from growing three sizes in one month. Yes, here are the Anti-Grinch Christmas tips, even if you don't celebrate Christmas!
Tip #1
Find out what's going to be on the menu ahead of time and choose accordingly. You might think a donut with all that sugary coating will be more calories than a muffin, but a huge, stuffed-full-of-nuts-and-berries muffin might actually cost your tummy more in spare inches.
Tip #2
Check the calories. This goes hand-in-hand with Tip #1. Use your phone's data connection and bookmark a trustworthy calorie site. When the goodies come out, check how many calories are in each of the items you want.
Tip #3
Only eat half of your normal serving. You are still getting to enjoy the goodie, and a half portion is still enough to make your taste buds dance with glee. You end up cutting calories in half each time you munch some holiday cheer.
Tip #4
For goodness sake, don't cheat yourself! You don't always have to pick the lowest calorie item being served. In fact, even if you give in every time and get the most sugar-laden delicacy, you can still follow Tip #3 and cut all your calories in half during the holidays!
Tip #5
Always remember that even if you think you have completely blown it, you haven't. If you eat two donuts instead of half of one donut, the only bad effect is a sugar rush and a few sprinkles in your teeth. You haven't messed up any kind of diet. You haven't cheated. Remember, each goodie foray is a separate event!
Using these tips should help keep you cheerful and keep your waistline smaller than the Grinch's big heart for the entire holiday season!
Shirley Taylor is a leading authority on business communication, email and business writing skills. She has written 12 books, including international best seller, Model Business Letters, Emails and Other Business Documents 7th edition. Shirley is a Certified Speaking Professional, and she currently lives in Singapore. She is a popular, high energy speaker and trainer.
Do you remember the story? The Grinch's heart grew three times bigger that day. You don't want that to happen to you, right? No, I'm not talking about your heart. It was the Grinch's heart. But for you, though, it might be (cue scary music) your tummy that grows three sizes that day! Eek!
Here are five easy-to-remember tips to help you keep from sliding down that huge mountain on an out-of-control sled of goodies, five ways to keep your waistline from growing three sizes in one month. Yes, here are the Anti-Grinch Christmas tips, even if you don't celebrate Christmas!
Tip #1
Find out what's going to be on the menu ahead of time and choose accordingly. You might think a donut with all that sugary coating will be more calories than a muffin, but a huge, stuffed-full-of-nuts-and-berries muffin might actually cost your tummy more in spare inches.
Tip #2
Check the calories. This goes hand-in-hand with Tip #1. Use your phone's data connection and bookmark a trustworthy calorie site. When the goodies come out, check how many calories are in each of the items you want.
Tip #3
Only eat half of your normal serving. You are still getting to enjoy the goodie, and a half portion is still enough to make your taste buds dance with glee. You end up cutting calories in half each time you munch some holiday cheer.
Tip #4
For goodness sake, don't cheat yourself! You don't always have to pick the lowest calorie item being served. In fact, even if you give in every time and get the most sugar-laden delicacy, you can still follow Tip #3 and cut all your calories in half during the holidays!
Tip #5
Always remember that even if you think you have completely blown it, you haven't. If you eat two donuts instead of half of one donut, the only bad effect is a sugar rush and a few sprinkles in your teeth. You haven't messed up any kind of diet. You haven't cheated. Remember, each goodie foray is a separate event!
Using these tips should help keep you cheerful and keep your waistline smaller than the Grinch's big heart for the entire holiday season!
Shirley Taylor is a leading authority on business communication, email and business writing skills. She has written 12 books, including international best seller, Model Business Letters, Emails and Other Business Documents 7th edition. Shirley is a Certified Speaking Professional, and she currently lives in Singapore. She is a popular, high energy speaker and trainer.
Three Benefits of Hypnosis for Weight Loss
Weight loss can demand tremendous effort, especially if you've chosen the wrong approach. Chances are that you've tried at least several different methodologies and that you've discovered that all of them are ineffective.
Many weight loss methods fail because they offer only a partial solution. A comprehensive approach is the one that will guarantee long-term sustainable benefits. Weight loss hypnosis is one such approach.
Are you wondering why hypnotherapy for weight loss is more efficient than restrictive regimes? Several key reasons determine the effectiveness of the technique.
Breaking the Addiction
Many people have a highly unhealthy relationship with food. It provides comfort that no other activity is capable of delivering. Food is no longer viewed as a form of nourishment, it is becomes a coping mechanism. The more you eat, the better you feel. This is why you continue eating even after you've reached the point of satiety.
Weight loss hypnotherapy can be used to break the addictive nature of this coping mechanism. An experienced therapist can change the relationship with food and replace it with a healthier coping mechanism. Such habits can be introduced on a sub-conscious level, making the transition a much easier one.
Stress Reduction
So many people eat increased amounts of food when they feel excessively stressed. One Labour Force Survey shows that more than 480,000 people in the UK believe that they are experiencing chronic stress connected to their work. Nearly 244,000 people experienced work-related depression and anxiety in 2013 and 2014.
High levels of stress, loss of self-confidence and depression can once again promote unhealthy eating patterns.
Hypnotherapy for weight can be used to reduce stress prior to the formation of healthier eating habits. Through therapy, individuals can learn simple relaxation techniques. These techniques stimulate faster bodily healing and improved psychological health. Reduced stress can also reduce cravings, making it easier to have a healthier relationship with food.
Getting Satisfaction from Healthy Foods
Take some time to think about it - if you get an opportunity to have a snack, would you choose a carrot or a piece of chocolate?
Hypnotherapy will change your attitude towards healthy foods. Subconsciously, you'll learn how to enjoy these much more than the junk food and calorie-rich snacks you got tremendous satisfaction from in the past.
Positive motivation and enjoying the process will often be determining factor for success. People that go on restrictive diets are usually quite unhappy with the food changes. As a result, they cannot maintain the new nutritional plan for a long enough period of time, and they fail.
These are just some of the reasons why working with an experienced hypnotherapist can help you break old habits, find your inner strength and the necessary motivation to change your life.
Sometimes, you have to address the inherent causes of a problem rather than treat its "symptoms." Hypnotherapy will let you know why you can't lose the weight. Being aware of the main cause will enable you to change your lifestyle in a way that will deliver the best possible results.
David Samson is a regular advisor to BBC Radio London. His work has been featured in The Times, Huffington Post and OK! Magazine. Using gentle & sympathetic techniques developed over 10 years practicing successful weight loss Hypnosis treatments.
Many weight loss methods fail because they offer only a partial solution. A comprehensive approach is the one that will guarantee long-term sustainable benefits. Weight loss hypnosis is one such approach.
Are you wondering why hypnotherapy for weight loss is more efficient than restrictive regimes? Several key reasons determine the effectiveness of the technique.
Breaking the Addiction
Many people have a highly unhealthy relationship with food. It provides comfort that no other activity is capable of delivering. Food is no longer viewed as a form of nourishment, it is becomes a coping mechanism. The more you eat, the better you feel. This is why you continue eating even after you've reached the point of satiety.
Weight loss hypnotherapy can be used to break the addictive nature of this coping mechanism. An experienced therapist can change the relationship with food and replace it with a healthier coping mechanism. Such habits can be introduced on a sub-conscious level, making the transition a much easier one.
Stress Reduction
So many people eat increased amounts of food when they feel excessively stressed. One Labour Force Survey shows that more than 480,000 people in the UK believe that they are experiencing chronic stress connected to their work. Nearly 244,000 people experienced work-related depression and anxiety in 2013 and 2014.
High levels of stress, loss of self-confidence and depression can once again promote unhealthy eating patterns.
Hypnotherapy for weight can be used to reduce stress prior to the formation of healthier eating habits. Through therapy, individuals can learn simple relaxation techniques. These techniques stimulate faster bodily healing and improved psychological health. Reduced stress can also reduce cravings, making it easier to have a healthier relationship with food.
Getting Satisfaction from Healthy Foods
Take some time to think about it - if you get an opportunity to have a snack, would you choose a carrot or a piece of chocolate?
Hypnotherapy will change your attitude towards healthy foods. Subconsciously, you'll learn how to enjoy these much more than the junk food and calorie-rich snacks you got tremendous satisfaction from in the past.
Positive motivation and enjoying the process will often be determining factor for success. People that go on restrictive diets are usually quite unhappy with the food changes. As a result, they cannot maintain the new nutritional plan for a long enough period of time, and they fail.
These are just some of the reasons why working with an experienced hypnotherapist can help you break old habits, find your inner strength and the necessary motivation to change your life.
Sometimes, you have to address the inherent causes of a problem rather than treat its "symptoms." Hypnotherapy will let you know why you can't lose the weight. Being aware of the main cause will enable you to change your lifestyle in a way that will deliver the best possible results.
David Samson is a regular advisor to BBC Radio London. His work has been featured in The Times, Huffington Post and OK! Magazine. Using gentle & sympathetic techniques developed over 10 years practicing successful weight loss Hypnosis treatments.
Weight Loss With Time-Restricted Diets
Losing weight without counting your calories may seem unusual, but according to researchers at Salk Institute, a simple 12-hour eating period could be the key to weight loss. Snacking during bedtime has become a bad habit for many of us and it seems that burning calories continues to be a struggle. The results of this new study by researchers at the Salk Institute published in Cell Metabolism, suggests that it's not only what we consume but when we eat it that matters the most (Salk Institute 2014).
Back in 2012, Satchidananda Panda, a Salk associate professor, demonstrated that mice which were fed a high-fat diet, but granted access to that diet for just 8 hours per day, were healthier and smaller than mice given access to the exact same food for the entire day, although the two groups consumed the same amount of calories. This new study demonstrates that the benefits of time limitation is shockingly more important than initially thought and can reverse diabetes and obesity (Salk Institute 2014).
In these days, most of the advice about how to lose weight involves nutrition or changing your diet. But what if you don't have access to a healthy diet? Panda and his researchers sought out to find how forgiving time-restricted feeding was so he and his group subjected approximately 400 mice to a variety of diets and lengths of time restrictions (Salk Institute 2014). They discovered that the benefits of time-restricted feeding showed up regardless of the weight of the mouse, type of diet and length of the time restriction. The mice were given time limitations of 9 to 12 hours-and ate the same amount of daily calories as their unrestricted counterparts- gained less weight than the controlled subjects regardless of whether their diets were high in fat (Salk Institute).
This study basically shows that you can consume a high fat diet as long as you limit yourself to when you eat and still lose weight. Time-restriction seems to be the key in this study because the amount of calories and the type of diet didn't make any difference. I believe that when you give your body time to disgust and break down the food, it has a positive effect on your metabolism which in turn helps you burn more calories. Eating a high fat diet between a 9 to 12-hour-window doesn't seem difficult at all because many of us are busy working long hours to begin with.
Researchers issued some of the time-limited mice a short period of relief on weekends, allowing them free access to high-fat diets for these two days. These mice had less fat mass and gained less weight than the ones allowed a freely available, high-fat meal the entire time. Furthermore, the mice that were fed freely just on weekends appeared much similar as the mice given access to food 9 or 12 hours a day for 7 days a week, meaning that the diet can withstand some temporary interruptions (Salk Institute). The most shocking fact is that it doesn't matter what the diet is or what period of the week it is because it worked on the weekends as well.
One of the most important facts is that the mice that were already obese by eating a freely available high-fat diet, lost weight by 5 percent within a few days, when researchers restricted their food access to a 9-hour window. Eating this way stopped the mice from gaining more weight (by nearly 25% by the end of a 38-week study) compared to the group kept on the freely available high-fat diet. This study by Panda and his researchers is a great set-up experiment for future research on the causes of diabetes, says Panda. The next step is to investigate the effects of time-restricted diets in humans. Until next time, take care and God bless!
Back in 2012, Satchidananda Panda, a Salk associate professor, demonstrated that mice which were fed a high-fat diet, but granted access to that diet for just 8 hours per day, were healthier and smaller than mice given access to the exact same food for the entire day, although the two groups consumed the same amount of calories. This new study demonstrates that the benefits of time limitation is shockingly more important than initially thought and can reverse diabetes and obesity (Salk Institute 2014).
In these days, most of the advice about how to lose weight involves nutrition or changing your diet. But what if you don't have access to a healthy diet? Panda and his researchers sought out to find how forgiving time-restricted feeding was so he and his group subjected approximately 400 mice to a variety of diets and lengths of time restrictions (Salk Institute 2014). They discovered that the benefits of time-restricted feeding showed up regardless of the weight of the mouse, type of diet and length of the time restriction. The mice were given time limitations of 9 to 12 hours-and ate the same amount of daily calories as their unrestricted counterparts- gained less weight than the controlled subjects regardless of whether their diets were high in fat (Salk Institute).
This study basically shows that you can consume a high fat diet as long as you limit yourself to when you eat and still lose weight. Time-restriction seems to be the key in this study because the amount of calories and the type of diet didn't make any difference. I believe that when you give your body time to disgust and break down the food, it has a positive effect on your metabolism which in turn helps you burn more calories. Eating a high fat diet between a 9 to 12-hour-window doesn't seem difficult at all because many of us are busy working long hours to begin with.
Researchers issued some of the time-limited mice a short period of relief on weekends, allowing them free access to high-fat diets for these two days. These mice had less fat mass and gained less weight than the ones allowed a freely available, high-fat meal the entire time. Furthermore, the mice that were fed freely just on weekends appeared much similar as the mice given access to food 9 or 12 hours a day for 7 days a week, meaning that the diet can withstand some temporary interruptions (Salk Institute). The most shocking fact is that it doesn't matter what the diet is or what period of the week it is because it worked on the weekends as well.
One of the most important facts is that the mice that were already obese by eating a freely available high-fat diet, lost weight by 5 percent within a few days, when researchers restricted their food access to a 9-hour window. Eating this way stopped the mice from gaining more weight (by nearly 25% by the end of a 38-week study) compared to the group kept on the freely available high-fat diet. This study by Panda and his researchers is a great set-up experiment for future research on the causes of diabetes, says Panda. The next step is to investigate the effects of time-restricted diets in humans. Until next time, take care and God bless!
Six Slimming Strategies for the Holiday Season
Can you believe it's mid December and that 2015 is a little more than 2 weeks away!?
With the New Year comes the desire for a new, healthier you, which is great but quite the challenge with all the holiday food goodness going on.
I shared my mentally for Thanksgiving on social media - I don't believe in stressing out over weight gain on Turkey Day, It's just 1 day... okay 2 days. Workout the day before, day after and Enjoy Yourself.
Well that isn't my take on Christmas as the candy canes, panettone (holiday bread), stollen (holiday bread), rum cake, turr�n (Spanish almond nougat) and coquito/eggnog seem to start following while you're eating Turkey Day leftovers.
But don't fret, you can enjoy this time with it's festive foods without the guilt or stress. Let's review the plan.
#1: Ruin your appetite.
Holiday parties abound this month, so always eat a full, healthy meal before the festivities. Most people think I won't eat and save my calories and then grossly overeat and regret it. By having a full stomach, you're more apt think twice about what you eat and eat less.
#2: Bring your own healthy stash.
Even you weren't asked to bring a dish, bring a healthy one anyway. The hostess will love you for it and you'll know there's at least one healthy option to enjoy.
Roasted veggies, couscous or quinoa pilaf, a fresh fruit platter are easy, tasty and healthy dishes that would be a welcome addition to any holiday spread.
#3: Limit liquid calories.
Now I don't expect you not have a cocktail or coquito/eggnog, let's be real. But remember those fluid calories quickly add up. Two of my favourite strategies are to alternate cocktails with a non-alcoholic drink like seltzer or mineral water with lime or have my drink for the evening be wine spritzers. Wine spritzers are made with club soda/seltzer, so again more water less alcohol and calories.
#4: Fill your plate, twice and pile on the veg
Instead of eating off a dinner plate, use a salad or medium size plate, serve yourself twice and have half of your plate be veggies. While the plate does hold less food, the fact that you eat from it twice will fool your mind and your belly into thinking that you've eaten a lot... especially since you eat before you came to the party right?
#5: Make yourself a sampler.
Ah, holiday desserts. Who can resist!?! Go ahead give in and have 3-4 desserts by making a sampler plate, on a dessert plate this time. It's not rude to take half a cookie, a sliver of cake/pie, a taste of the trifle, as long as you're clean and neat about you. Don't use the same knife to cut different desserts, basically leave the desserts looking as appetizing as they did before you took your portion.
#6 Exercise
I know you have a lot to do, there's a lot going on, but make time to exercise. Get up early, exercise during lunch, go straight to the gym right after work, do not pass home. A la Nike, Just Do it!
I really hope these tips help you enjoy all the yummy goodness of the holidays.
With the New Year comes the desire for a new, healthier you, which is great but quite the challenge with all the holiday food goodness going on.
I shared my mentally for Thanksgiving on social media - I don't believe in stressing out over weight gain on Turkey Day, It's just 1 day... okay 2 days. Workout the day before, day after and Enjoy Yourself.
Well that isn't my take on Christmas as the candy canes, panettone (holiday bread), stollen (holiday bread), rum cake, turr�n (Spanish almond nougat) and coquito/eggnog seem to start following while you're eating Turkey Day leftovers.
But don't fret, you can enjoy this time with it's festive foods without the guilt or stress. Let's review the plan.
#1: Ruin your appetite.
Holiday parties abound this month, so always eat a full, healthy meal before the festivities. Most people think I won't eat and save my calories and then grossly overeat and regret it. By having a full stomach, you're more apt think twice about what you eat and eat less.
#2: Bring your own healthy stash.
Even you weren't asked to bring a dish, bring a healthy one anyway. The hostess will love you for it and you'll know there's at least one healthy option to enjoy.
Roasted veggies, couscous or quinoa pilaf, a fresh fruit platter are easy, tasty and healthy dishes that would be a welcome addition to any holiday spread.
#3: Limit liquid calories.
Now I don't expect you not have a cocktail or coquito/eggnog, let's be real. But remember those fluid calories quickly add up. Two of my favourite strategies are to alternate cocktails with a non-alcoholic drink like seltzer or mineral water with lime or have my drink for the evening be wine spritzers. Wine spritzers are made with club soda/seltzer, so again more water less alcohol and calories.
#4: Fill your plate, twice and pile on the veg
Instead of eating off a dinner plate, use a salad or medium size plate, serve yourself twice and have half of your plate be veggies. While the plate does hold less food, the fact that you eat from it twice will fool your mind and your belly into thinking that you've eaten a lot... especially since you eat before you came to the party right?
#5: Make yourself a sampler.
Ah, holiday desserts. Who can resist!?! Go ahead give in and have 3-4 desserts by making a sampler plate, on a dessert plate this time. It's not rude to take half a cookie, a sliver of cake/pie, a taste of the trifle, as long as you're clean and neat about you. Don't use the same knife to cut different desserts, basically leave the desserts looking as appetizing as they did before you took your portion.
#6 Exercise
I know you have a lot to do, there's a lot going on, but make time to exercise. Get up early, exercise during lunch, go straight to the gym right after work, do not pass home. A la Nike, Just Do it!
I really hope these tips help you enjoy all the yummy goodness of the holidays.
HYPOXI Training: How It Can Help You Lose Weight
Losing weight is one of the top goals you'll hear from men and women today, all around the globe. People gain weight because of different reasons. It may be caused by a certain lifestyle, a tradition, a community background, and a lot more. But commonly, it's because people don't know how to make smart choices when it comes to food
Compared to how people lived in the old age, the community today is more accustomed to eating food that is processed, which contains too much fat, or salt, or sugar, or unhealthy oil. These types of food are lacking the benefits the body needs, and worst, it's the cause behind a lot of illnesses today.
With how busy people have become today, it's not helping that they're not doing fitness routines to help them maintain their normal weight. Plus, the lifestyle people have today even worsens the situation. Too much stress, inadequate rest, bad habits, and others really compromise the lives of people today.
Sadly for some, no matter how hard they train or follow a balanced diet, it's just too hard to achieve that perfect body. The reason for this is because the body has its limitations, and no matter how hard you try, you can only do so much to burn fat. But the good news is: your efforts won't go to waste if you find the training that will maximize your efforts, for example, the HYPOXI Training.
How HYPOXI training helps
Losing weight is not solely focused on shredding extra pounds off the body. If you're aiming to lose weight, there are 2 things that you need to accomplish: shed the kilos, and improve your skin's texture and look after losing all that weight.
HYPOXI training is able to address weight problems by targeting hard-to-reach areas. It constitutes a training program that focuses on cardio exercises to help improve your circulatory system.
The training provides three different options namely: the S120, the L250, and the Vacunaut.
The different options
- S120 option - the program involves applying a vacuum pressure on affected areas. Pressure applied can be positive or negative, depending on what the area needs. Common areas are buttocks and thighs. This program is ideal for people suffering from fluid retention and severe cellulite.
- L250 option - using the vacuum therapy, fatty acids are transported away from problem areas. This is recommended for people who have lesser active lifestyle.
- Vacunaut option - targets areas like abdomen, stomach, and waist. Specifically designed to remove excess fat in these areas.
Compared to how people lived in the old age, the community today is more accustomed to eating food that is processed, which contains too much fat, or salt, or sugar, or unhealthy oil. These types of food are lacking the benefits the body needs, and worst, it's the cause behind a lot of illnesses today.
With how busy people have become today, it's not helping that they're not doing fitness routines to help them maintain their normal weight. Plus, the lifestyle people have today even worsens the situation. Too much stress, inadequate rest, bad habits, and others really compromise the lives of people today.
Sadly for some, no matter how hard they train or follow a balanced diet, it's just too hard to achieve that perfect body. The reason for this is because the body has its limitations, and no matter how hard you try, you can only do so much to burn fat. But the good news is: your efforts won't go to waste if you find the training that will maximize your efforts, for example, the HYPOXI Training.
How HYPOXI training helps
Losing weight is not solely focused on shredding extra pounds off the body. If you're aiming to lose weight, there are 2 things that you need to accomplish: shed the kilos, and improve your skin's texture and look after losing all that weight.
HYPOXI training is able to address weight problems by targeting hard-to-reach areas. It constitutes a training program that focuses on cardio exercises to help improve your circulatory system.
The training provides three different options namely: the S120, the L250, and the Vacunaut.
The different options
- S120 option - the program involves applying a vacuum pressure on affected areas. Pressure applied can be positive or negative, depending on what the area needs. Common areas are buttocks and thighs. This program is ideal for people suffering from fluid retention and severe cellulite.
- L250 option - using the vacuum therapy, fatty acids are transported away from problem areas. This is recommended for people who have lesser active lifestyle.
- Vacunaut option - targets areas like abdomen, stomach, and waist. Specifically designed to remove excess fat in these areas.
Eating Healthy - Eating Safely
Losing weight can be a difficult process. It's so discouraging to eat food in moderation, and still gain weight. You can't figure out why your body is not responding to your dieting efforts.
And it's not your fault.
The culprit is the food industry with their excessive chemical additives of all kinds. It's almost impossible to eat healthy, unprocessed foods these days.
Even if you eat only organically labeled foods, which not every family can afford, almost anything you buy at the grocery store, or health food store, will contain some corn and soybean byproducts. The corn and soybeans are Genetically Modified Organisms (GMO).
The practice of growing and selling GMO is so widespread that it's almost impossible to avoid consuming them, even if it's only small amounts of these substances.
The problem with GMO is that there are no longterm studies that show that these genetically engineered (GE) substances are safe to eat.
The agricultural industry loves GMO because they are cheaper to grow. And the food industry loves them because they are cheaper ingredients to put in the processed food they produce, while still keeping their prices high for more profits.
Cancer Rate On The Increase
If you find it puzzling that the US has had such an alarming increase in cancer and other deadly diseases in the last couple of decades, think about the chemically laden foods most people buy at the grocery store. And very few people are even aware that this is happening to them.
Grow Your Own Food?
If you decided that you were going to feed your family with the same healthy, safe foods that your ancestors ate prior to 1900, you would have to produce your own food.
But even then you would have to be extremely careful about the seeds you used to grow your food.
When you would order corn and soybean seeds to plant in your backyard vegetable garden, the seeds you received would most likely be genetically engineered. And you would unknowingly be back to the same unsafe food problem.
Dangerous Chemicals In Our Food
The most appalling fact is that many chemical substances fed to us by the food industry in the US are actually banned in most European countries, and in China.
What did we used to say to travelers going overseas? "Don't drink the water!"
I am sure that people in these "unhealthy water" countries will soon be telling their own people travelling to the US, "Don't eat the local food while in the US."
It sounds preposterous, but if it happens, they will be well justified in saying it.
My name is Juan Rademacher.
I have lost a lot of weight, over 75 pounds, by eating healthy foods.
Lately, I have become increasingly aware of how unhealthy my "healthy" weight loss foods really were. Therefore, I now eat mostly raw foods, and I try to do so by buying as many organic foods as my budget will allow.
And it's not your fault.
The culprit is the food industry with their excessive chemical additives of all kinds. It's almost impossible to eat healthy, unprocessed foods these days.
Even if you eat only organically labeled foods, which not every family can afford, almost anything you buy at the grocery store, or health food store, will contain some corn and soybean byproducts. The corn and soybeans are Genetically Modified Organisms (GMO).
The practice of growing and selling GMO is so widespread that it's almost impossible to avoid consuming them, even if it's only small amounts of these substances.
The problem with GMO is that there are no longterm studies that show that these genetically engineered (GE) substances are safe to eat.
The agricultural industry loves GMO because they are cheaper to grow. And the food industry loves them because they are cheaper ingredients to put in the processed food they produce, while still keeping their prices high for more profits.
Cancer Rate On The Increase
If you find it puzzling that the US has had such an alarming increase in cancer and other deadly diseases in the last couple of decades, think about the chemically laden foods most people buy at the grocery store. And very few people are even aware that this is happening to them.
Grow Your Own Food?
If you decided that you were going to feed your family with the same healthy, safe foods that your ancestors ate prior to 1900, you would have to produce your own food.
But even then you would have to be extremely careful about the seeds you used to grow your food.
When you would order corn and soybean seeds to plant in your backyard vegetable garden, the seeds you received would most likely be genetically engineered. And you would unknowingly be back to the same unsafe food problem.
Dangerous Chemicals In Our Food
The most appalling fact is that many chemical substances fed to us by the food industry in the US are actually banned in most European countries, and in China.
What did we used to say to travelers going overseas? "Don't drink the water!"
I am sure that people in these "unhealthy water" countries will soon be telling their own people travelling to the US, "Don't eat the local food while in the US."
It sounds preposterous, but if it happens, they will be well justified in saying it.
My name is Juan Rademacher.
I have lost a lot of weight, over 75 pounds, by eating healthy foods.
Lately, I have become increasingly aware of how unhealthy my "healthy" weight loss foods really were. Therefore, I now eat mostly raw foods, and I try to do so by buying as many organic foods as my budget will allow.
วันเสาร์ที่ 13 ธันวาคม พ.ศ. 2557
Can I Use Garcinia Cambogia To Lose Weight?
Garcinia Cambogia is an all natural plant extract that has been used for thousands of years to help people lose weight and fight off many other ailments. This natural herb originated in the Asian continent, and then quickly spread across the globe and became known as one of the best all natural weight loss supplements in the world. However, it is also used to treat many other health related problems, including:
1. Diarrhea
2. Ulcers
3. Open Sores
4. Hemorrhoids
5. Fever
What Is Garcinia Cambogia?
Garcinia Cambogia is derived from the rind of the Tamarind plant and is part of the Mangosteen family. The most common form of Garcinia is in the form of soup. It works best by consuming this soup before a meal, and it works by suppressing your appetite. Scientific studies have shown that people who consume this substance directly before their meal only eat 1/3rd of the amount as someone who is not taking it. Not only does it make you eat less, but you will feel very full as if you just ate a three course meal. This property makes Garcinia a highly sought after diet aid because it makes losing weight a lot easier.
Can I Use Garcinia Cambogia As An Anti-Aging Supplement?
While most people use this supplement to lose weight, it can't be denied as an amazing health supplement, because it also delivers a huge amount of anti-oxidants to the body. Anti-oxidants allow your immune system to work at its best performance and they also stop free radicals from forming, which essentially slows down the aging process.
The active ingredient in Garcinia Cambogia is Hydroxycitric Acid, also known as HCA. HCA has the ability to increase the brain's Serotonin Levels, which are responsible for mood elevation. Low levels of Serotonin will often times result in a bad mood, or can cause certain emotions that will make someone prone to eating as a form of comfort. An increase in Serotonin will make you happier, and less likely to over eat because of emotions.
Lose Weight Fast With Garcinia's "Double Pronged" Approach!
As you can see, HCA is a great way to lose weight because of its "double pronged" approach. Not only does it suppress your appetite, but it will also combat brain illnesses such as depression and Alzheimer's, which are often the underlying reason for the initial weight gain. If you only want to "treat" your symptoms, you can try one of those deadly diet pills, but if you are serious about losing weight and want to cure the problem at its root, then you should definitely consider adding Garcinia Cambogia to your daily regimen.
Even though Garcinia Cambogia is an all natural herb, it can still have a negative reaction with certain prescriptions. If you are taking medications or have allergies, it may be a good idea to speak with your doctor before adding anything to your diet. If you are not taking any medications, then nothing is stopping you from reaping the rewards of this amazing weight loss supplement called Garcinia Cambogia!
Steven A. Stanley has been in the Nutritional Supplement Industry for 30-years. He is a well known freelance writer, and a health supplement formulator. He recently released a new dietary supplement called Adjuvan7 which is the only formula to contain 7 of the top weight loss ingredients. Steve has capitalized on the theory of Synergism, where a combination of ingredients works together to make each individual ingredient more potent.
1. Diarrhea
2. Ulcers
3. Open Sores
4. Hemorrhoids
5. Fever
What Is Garcinia Cambogia?
Garcinia Cambogia is derived from the rind of the Tamarind plant and is part of the Mangosteen family. The most common form of Garcinia is in the form of soup. It works best by consuming this soup before a meal, and it works by suppressing your appetite. Scientific studies have shown that people who consume this substance directly before their meal only eat 1/3rd of the amount as someone who is not taking it. Not only does it make you eat less, but you will feel very full as if you just ate a three course meal. This property makes Garcinia a highly sought after diet aid because it makes losing weight a lot easier.
Can I Use Garcinia Cambogia As An Anti-Aging Supplement?
While most people use this supplement to lose weight, it can't be denied as an amazing health supplement, because it also delivers a huge amount of anti-oxidants to the body. Anti-oxidants allow your immune system to work at its best performance and they also stop free radicals from forming, which essentially slows down the aging process.
The active ingredient in Garcinia Cambogia is Hydroxycitric Acid, also known as HCA. HCA has the ability to increase the brain's Serotonin Levels, which are responsible for mood elevation. Low levels of Serotonin will often times result in a bad mood, or can cause certain emotions that will make someone prone to eating as a form of comfort. An increase in Serotonin will make you happier, and less likely to over eat because of emotions.
Lose Weight Fast With Garcinia's "Double Pronged" Approach!
As you can see, HCA is a great way to lose weight because of its "double pronged" approach. Not only does it suppress your appetite, but it will also combat brain illnesses such as depression and Alzheimer's, which are often the underlying reason for the initial weight gain. If you only want to "treat" your symptoms, you can try one of those deadly diet pills, but if you are serious about losing weight and want to cure the problem at its root, then you should definitely consider adding Garcinia Cambogia to your daily regimen.
Even though Garcinia Cambogia is an all natural herb, it can still have a negative reaction with certain prescriptions. If you are taking medications or have allergies, it may be a good idea to speak with your doctor before adding anything to your diet. If you are not taking any medications, then nothing is stopping you from reaping the rewards of this amazing weight loss supplement called Garcinia Cambogia!
Steven A. Stanley has been in the Nutritional Supplement Industry for 30-years. He is a well known freelance writer, and a health supplement formulator. He recently released a new dietary supplement called Adjuvan7 which is the only formula to contain 7 of the top weight loss ingredients. Steve has capitalized on the theory of Synergism, where a combination of ingredients works together to make each individual ingredient more potent.
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