Showing posts with label naturally. Show all posts

6 Things You’ll Have to Give Up if You Want to Lose Weight

Juice fasting, low-carb, Paleo, the Master Cleanse—if you’re someone who struggles with her weight, you might always be looking for the hot new diet that will magically make it all easier. Sorry to break it to you, but staying slim and healthy is usually about making a commitment to lasting lifestyle changes—not the latest trendy diet.

Banning a Food
Everyone has an all-time favorite junk food or an item that you can’t stop eating once you start. But crossing it off your grocery list forever will only heighten its appeal. “Try not to restrict any food from your diet because they will become more attractive when they are forbidden” . “Instead, allow yourself the food in moderation.” Granted, you know your own habits. If you're certain you will eat a whole box of cookies if it's sitting in your pantry, then you should only buy yourself one cookie. And when you’re consuming it, eat it mindfully. “Slowly enjoy every aspect of flavor, texture, and aroma so you are truly satisfied”.

Follow This Formula For Breakfast to Lose Weight

Skimping on Sleep
If you’ve ever felt bleary-eyed at your desk and inhaled an entire croissant without even paying any attention to what you were doing, you know that your sleep affects your eating habits. “Sleep loss is the number-one culprit that can throw your hunger cues out of whack”. The good news? This may be the most enjoyable habit to break—and the benefits of getting enough sleep can extend into all part of your life.

Crash Dieting
You’re in a wedding next weekend and know that only eating cottage cheese will kill five pounds, easy. Or everyone in your office is trying the juice cleanse, and you feel almost left out if you don’t participate. Resist the urge. Strict diets are unhealthy, but there's more to it than that: “Studies show they don't work, they slow your metabolism, and you will gain all the weight back”. If it’s making you dizzy with hunger, it’s definitely not a long-term solution.

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Binge Drinking
Getting drunk and then housing a pizza might be a behavior associated with college life, but that doesn’t mean you stopped at age 22. “Alcohol lowers inhibitions and therefore increases mindless eating”. “To curb this, don't drink on empty stomach, pace yourself, and keep healthier snacks in the fridge for when you get home and defenses are down.”

Skipping Meals
It seems like simple math, right? If you skip lunch and eat a normal dinner, you just saved a ton of calories. But that’s not how it works. “Your hunger hormone—ghrelin—and satiety hormone—leptin—work best when nourished every four hours”. “If not, they go out of whack and can cause overeating later.” Try planning your meals ahead of time, especially on days you know you’ll be crazy busy and might be likely to skip.

Top 10 Reasons To Detox Your Body

Eating Fat-Free Foods
It’s a bit of a holdover from the '90s, but low-fat cheese, butter, and cookies might still be hanging out in your kitchen right now. Remember that fat is not the bad guy. “We need fat to keep us full and promote satiety”. “Removing fat from food will leave us craving more and overeating later.” Picking fat-free versions of certain foods can even cause you to take in fewer nutrients from them. “Removing fat from foods like dairy prevents absorption of important fat-soluble vitamins like A and D—and calcium, as well.”

weight loss

BY Unknown 12:57 PM 0

Lose Weight Without Counting Calories

Many people have a New Year’s resolution to lose weight, or a goal to shed pounds before life’s next big social function, and one way to approach this is keeping track of calories burned and calories consumed.
While losing weight does require you to burn more calories than you take in, the problem with counting calories is that it’s often easy to get caught up in counting calories more than paying attention to what types of calories you’re actually consuming. You might still lose weight, but you probably aren’t feeding your body healthy ingredients to perform at its top level.

You need to burn approximately 3,500 calories to lose one pound, which equates to shaving approximately 500 calories per day from your diet over 7 days. But instead of diving into Excel sheets of numbers, give your diet a makeover in areas that might need some clean up and document the changes you notice and feel. Here are some suggested steps to start the process:

Set a goal.

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Map out your plan.

Write down how many days will be spent working out, and provide yourself with specifics on workouts (how many miles, how long, what type of workout, etc.)

Establish a meal plan for the week—aka what will you have for breakfast, lunch and dinner, plus snacks. Prep your meals ahead of time (many people do a full week’s prep on Sunday) so you aren’t tempted to skip a meal or eat out.

On day 1 of your experiment, write down your weight. (Try to weigh yourself at the same time everyday to get the most accurate measurement of progress.)

Take food photos and track progress.

You have your training plan mapped out and food laid out for the week, so you’re already setting yourself up for success. Next step: Take a photo of everything you eat, from main meals, to mini snacks, to mid-day pick-me-up bevvies (or post-work brews). At the end of each week look at your photographed meals and evaluate what you’re eating. Are you taking in too many carbohydrate-heavy meals? Are your portions too large? Which foods contain too much sodium? If you had a cheat day, what did you eat and how did it affect the overall goal? The pictures will give you a visual overview of what and how you’re eating and where you could afford to make adjustments.

At the beginning of the second week, weigh yourself again and see if there’s a noticeable difference. Note how your clothes feel as well. Write all this information down and continue to take pictures of your food, even if you dine out. This will hold you accountable to feed yourself with healthy nutrients that will fuel your workouts and help you reach your goal without getting caught up in the numbers game. The visual reminders will also serve as a realistic look at your daily diet.

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weight loss

BY Unknown 8:30 AM 0

How to Lose 20 Pounds in 6 Months

No matter how you feel about the weighing yourself, Dietitian Julie Upton, MS, RD, of Appetite For Health, shares details from a new study on how the scale can help with weight loss.

According to a first-of-its-kind study published in the Journal of the Academy of Nutrition and Dietetics, researchers from Duke University Obesity Prevention Program reported that those who weighed themselves daily lost about three times as much weight and body fat, compared to those stepped on the scale less frequently.

The Duke obesity researchers enrolled 47 overweight men and women into a weight loss clinical trial that used electronic scales that were networked to the researchers' computer network. All subjects were instructed to weigh in daily and were given some basic advice about healthy eating and exercise behaviors (i.e., increase water consumption, walk more, eat fewer snacks, enjoy more fruits/veggies).

Using data from the subjects' escales, the researchers could objectively track the frequency of weigh-ins as well as the actual weights recorded. Previous studies have relied on subjects' self-reported information about weigh-ins, which is considered less reliable.

After six months, the researchers evaluated both body weight and composition of all subjects and found that those who weighed in daily (51 percent of all subjects) lost an average of 20 pounds, compared to about seven pounds lost among those who weighed themselves about five days per week. Subjects who weighed themselves daily were also more likely to report following through on more healthy diet and lifestyle behaviors.

The authors concluded: "Daily weighing may trigger the self-regulatory processes that promote behavior change. Those who weigh daily report greater adoption of diet and exercise behaviors associated with weight control."

This study adds to previous studies that also reported that those who weigh themselves more frequently lose more weight and are less likely to gain weight over time. As a dietitian, I've always been hesitant to recommend getting obsessed with the number on the scale, but newer studies suggest that it's important to keep tabs on your body weight so that you can alter behaviors when you notice small increases in weight gain. It's a lot easier to lose three or five pounds than it is to lose 20 or more, so frequent weigh-ins are one way to keep your weight stable for a lifetime.

Read more:

How Much Should You Exercise to Lose Weight?

naturally

BY Unknown 1:41 AM 0

How to Curb Your Appetite Naturally So You Can Start Losing Weight

If you feel like your appetite has a mind of its own, you're not alone. Taking a look at your habits and revamping your daily rituals can renew your relationship with food and tame your hunger pangs. And of course, the best way to go about this is naturally.

Drink more water: Plenty of people confuse hunger with dehydration. Keeping your water bottle full all day long will help you keep guzzling the good stuff and steer clear of unnecessary snacking.Find out more: How much water you really need to drink daily
Get moving: Forget the notion that exercise brings your appetite on heavy — it actually decreases your appetite. Just another reason to squeeze in a workout!
Don't skip breakfast: Hopefully you're well versed on the benefits a solid breakfast brings to the table, but if you're not aware, skipping it can actually undermine your whole day, leaving you to consume more calories later in the day. Getting your metabolism moving earlier will help keep you filled longer.
Power up with protein: Protein helps you sustain energy and feel bright-eyed and bushy-tailed all day long. If you need some inspiration, look to these low-calorie, high-protein breakfast ideas for delicious inspiration. And remember to keep the lean protein coming for lunch and dinner too.Find out more: Why you should load up your on protein in the morning
Take a teatime: Give your after-meal snacking habit a healthy face-lift. A tasty cup of hot tea will help satisfy your perceived hunger and keep you feeling full.
Get honest: Do you constantly snack when you're bored or stressed? You're only doing your beautiful bod injustice.
Eat more regularly: One or two big meals all day is a recipe for disaster. Eating smaller meals more regularly will kick your crazy cravings to the curb.

Nils Scherer