Monthly Archives: November 2016

This Diet Success Secret Delivers

79Remember how your last diet was going so well? Then you went out too some event, ate too much cake, drank some booze and felt like you would die. The next day you decided to give up dieting forever more after having sunk so low.

Why did this happen?

Was it purely a lack of will power and discipline? Maybe. But don’t be too hard on yourself because it sounds like you didn’t have a very clear diet plan or step by step daily guide of what to eat and when.

A well structured eating plan is one of the most important aspects of any diet. A good plan will help you remove starvation, stop the endless hours obsessing over what you will eat next, and end the confusion of what to buy at the grocery store. It will keep you on track with your eating and give you something solid to fall back on during those times when you want to cheat.

An unplanned or “casual” diet will result in nothing but failure. When you don’t have a plan you’ll cheat more and have one less reason to hold yourself accountable when you do. After all, it doesn’t say anywhere that you can’t have that 2nd helping of cake. As a result you won’t really feel as though you’ve “failed” at anything thing. Before you know it your eating will be completely out of control.

So when you choose a weight loss program, or start on designing your own, make sure it includes a well structured eating plan. It will keep you on track when you feel temped to veer away from your diet.

Smart Steps For Diet Success

78Have you ever been struggling to achieve a health goal, be it weight loss, build up muscle tone or beat an allergy only to be regularly derailed by food cravings?

Are you the kind of person that has to cross the road when you see a bakery or chocolate shop? Can you walk through a shopping centre without making a quick stop at the patisserie on the way out?

Food cravings are the surest way to ruin our best health intentions. Whether it be cravings for chocolate, cakes, fresh baked bread or other more exotic cravings, they impact nearly everyone that starts a new health program or diet. While cravings typically are at their worst in the first ten to fourteen days of a new, healthy lifestyle, don’t be surprised to find them resurfacing any time you feel stressed, fatigued or anxious. Food is one of the quickest ways for the body to re-ground itself and the body will instinctively crave foods that through past habits have become associated with a pleasurable experience.

Fortunately, food cravings do not need to rule our lives and most certainly do not need to short circuit our plans for optimal wellness. There are a number of strategies that have been shown to be effective in stopping food cravings in there tracks and enable our transition to a healthier way of life.

Try to make your first meal of the day high in protein and fat. Research from the University of Alabama has indicated that consumption of a high fat meal early in the morning switched the body from carbohydrate metabolism to fat metabolism. This led to far more effective fat metabolism through out the day than starting the day with the typical western breakfast of toast and cereal. Obtaining our bodies energy requirements through fat metabolism avoids the spikes and drops in blood sugar and the resulting cravings for high carbohydrate sources such as breads, pastas, sugars, chocolate and coffee.

Space protein intake across three, evenly spaced meals rather than having one high protein meal per day. The addition of a high quality protein consumed with each meal helps to reduce the effect of food consumed on blood sugar levels. Research undertaken in Canada showed that the more easily digestible the protein, the higher these benefits were. Good sources of easily digestible protein include eggs, lean meats, fish and chicken. For vegans, supplementation with a rice / pea protein supplement may be necessary to ensure sufficient amino acids are available just after eating. By avoiding a spike in blood sugar levels after food the subsequent low is averted which eliminates the bodies need for quick release energy sources and the resulting food cravings.

Magnesium and chromium are both often recommended for reduction and control of food cravings. Studies from Tufts University in Boston showed that increasing magnesium intake was associated with a reduction in the prevalence of metabolic syndrome. It has been found that magnesium improves the action of the bodies own insulin on our cells. This improves the ability to regulate blood glucose levels and maintain a level balance, in turn preventing the need to reach for the cake or coffee. Magnesium can be readily obtained through green leafy vegetables, particularly kale, collard greens and bok choy. Increasing these vegetables offers a secondary benefit as the extra fibre consumed acts in the same way as protein to lower the blood sugar spike from the meal. Magnesium supplements are also readily obtainable from most health food stores.

Finally, don’t underestimate the value of diversion. How often have you been told just to think of something else for a while? A recent meta analysis from Flinders University in Australia asked volunteers that were experiencing food cravings to imagine the appearance of a rainbow or the smell of eucalyptus. The results showed that food cravings were reduced which, while not fixing the actual cause of the craving, can keep the cravings at bay while preparing a healthy alternative.

The Beginner’s Guide to Resources

Women’s Fitness at Your Home Although a woman’s fitness is very important, some of them may think that they won’t have the time to devote themselves into it. Having a family, one can understand the sacrifice of every woman in giving most of her time for her family. One example is a woman who is not only a professional but is also a mother. As for every woman, spending most of their on their family is their first priority. It is not true at all, since committing yourself on being fit does not mean that you will be spending less time on your family. Since, getting fit can always be done together with your family. It will now become not only beneficial for you, but it will also be beneficial to your family. For women’s fitness, walking is a great exercise. Having young or small children, this can be done easily. Just get a stroller and then you are ready to go. Spending several minutes minutes of your time for an exercise every day is what is needed for women’s fitness. And spending time together with your family, time goes fast easily. Another way for women’s fitness is by doing some yoga or aerobics. This can also be done at your home by purchasing tapes and doing the exercise there instead of doing it at the gym or any other place. The only thing you will need is a space big enough to accommodate the exercises that you will be doing. It will not require a strict schedule since you can do it at your home anytime or during your free time. It can be done while the children are busy with their home works or are sleeping. But if you want to do it in a gym, all you need to do is to book a schedule which will mostly fit on your time where you are usually free.
How I Achieved Maximum Success with Exercises
Women’s fitness can also be achieved through weight. You will not be getting those bulky or big muscles that men will get. This is because women have different hormones as men have. But with this exercise, muscles will surely grow in your body. Which is good since, having more muscles is at the same time burning more fats. However, in order to get the best out of this exercise, you will need to do it properly. And this type of exercise can also be done at your home. So there you have it, these are only some of the exercises for women’s fitness which can be done together with your family and at your home.A Simple Plan: Tips

Diet And Weight Loss

77A growing epidemic is on the rise, and it’s disease is obesity and being overweight. This has lead to a surge in the amount of people that look for all kinds of methods to help them lose weight. This also explains why there have been so many fad diets throughout the recent years. These diets tell people what they want to hear, that they will lose those extra pounds of fat. And that they will do so in a manner that’s extremely easy and effective. I hate to break it you but in reality the sellers of these diets are just looking for a quick buck, and these “fad diets” do more harm than good.

It’s only natural for a person to want to lose fat quickly, but don’t forget that you have to do it in a healthy and successful manner. How many have fallen to these quick weight loss schemes, only to regain all of their lost weight back, and sometimes with the bonus of extra additional weight. However, the dieters that have done so with determination and focus in their approach, not only lose weight in a more efficient and healthy manner, but after they have last that weight they are also more likely to stay at that weight. This may sound difficult to some but it can be done. I will be giving you a few tips in regards to diet and weight loss. These tips will help you to lose weight and make sure that you don’t gain the lost weight back!

Diet and Weight Loss Tips

Diet and Weight Loss Tip #1 – Before you start with anything, analyze your situation and set a goal for yourself. Plan how much weight you intend to lose and set a deadline for yourself. Be realistic and don’t expect to lose like 40lbs within 1 month. The more weight that you want to lose, the longer your deadline should be. And most importantly be specific when you plan your weight loss goals.

Diet and Weight Loss Tip #2 – You have to understand that you won’t be seeing results instantaneously, after all Rome wasn’t build overnight! Aim to lose a minimum of 1 lbs a week, up to 5lbs depending on how much you weight. The heavier you are the higher your weight loss should be per week. Be realistic as to what you should expect.

Diet and Weight Loss Tip #3 – Enter the arena well motivated and prepared. Ready yourself mentally and emotionally, this will cause you to handle any potential problems that you might encounter. Get rid of any temptations around you such as Junk Food and your favourite snacks (if they are unhealthy that is). This will cause you to start on the right food and increase your chances of success towards your diets and weight loss success.

Diet and Weight Loss Tip #4 – Ask for support from family and friends. You don’t have to lose weight all by yourself. See your doctor, talk to your colleagues and friends about it. They will understand why you refused to join the pizza nights in the office or any similar circumstances. Losing weight together with someone else can be more motivational as well and decrease the chances of giving up.

10 Steps For Diet Success

76If you think you have tried every diet there is, and still failed to maintain a healthy eating regime, the following might help you focus on where you are falling down. No more fad diets – now is as good a time as any to overhaul your day-to-day eating habits, and become healthier for life.

1. A healthy diet is a lifestyle change, not an immediate fix.
If you think you can change your diet for a short period of time, drop some pounds, and return to how you used to eat, well, think again. To keep weight off, and to feel your best, changes to your diet should be long term. That’s why weird diets don’t work – how long can you exist on cabbage soup, before gorging out on fatty foods? Balance, balance, balance.

2. Eat as close to normal as possible.
Don’t think you will eat only lentils and lettuce if you never have before. Put time and effort into discovering healthy recipes, using foods you like. That way you are closer to succeeding. Food is to be enjoyed, not endured.

3. Count calories – keep a journal.
You will be surprised at what you learn. You might think you have a healthy diet, but the odd cookie, or soda, really does add up. I’m not suggesting eliminating these things completely from your diet, but by keeping a food journal for a short period of time, you definitely become more conscious of what you are eating, and how frequently. This in turn will help you develop healthier habits.

4. Monitor portion sizes.
This is the most underestimated diet tip. You are not going to lose weight or maintain a healthy weight, if you are a chipmunk eating like a lion, now are you? Sure, you might be eating unrefined carbs, or salads, but even healthy foods can build up the calories, if you eat too much of them. Listen to your body, and note when you feel full. Often times this is after less food than we think, but we usually don’t give our stomachs time to catch up with our brain. Eat slowly, enjoy your food, and understand how to recognise signs you are satisfied.

5. Drink plenty of water.
Many people mistake thirst for hunger. Drinking water regularly throughout the day will help take the edge off your appetite, ensure you stay regular, and is good for your complexion. Oh, and its calorie free!

6. Do NOT try and lose weight quickly.
The feeling of satisfaction gained from swift pound loss, is a large price to pay for certain long term failure. If you lose weight quickly, homeostasis, or the bodies ability to regulate itself, kicks in. This function is designed to resist sudden weight loss, and causes a slow down in metabolism if the body starts to lose weight rapidly. Usually sudden weight loss is caused by restricting calorific intake, which is something we cannot sustain. So the minute you revert to your regular diet, BANG!, your now slower metabolism causes weight gain.

7. Don’t stay off the bandwagon, once you have a fall.
I think most people can relate to this. We feel guilt when we break a diet, and then think whats the point of continuing healthy eating, now that you have scoffed that pizza/cake/beer. Tomorrow is another day. Pick yourself up, dust yourself off, and recognise your dietary blip for exactly that – a mere blip. Then return to your healthy ways! I am a big believer in treating yourself every now and again – otherwise life gets a bit boring, and a controlled break tends to eliminate spontaneous pig outs!!!

8. Exercise, exercise, exercise.
You know it makes sense. It will tone your body, help you feel great, and best of all, burn calories.

9. Do not allow yourself to be dictated by your weighing scales.
If you follow Step 8, you will build muscle. Muscles help to keep our metabolism up, which with a healthy diet, can lead to weight loss. However, muscles weigh more than fat. Therefore, do not be a slave to your weighing scales. If your weight looks to be going upwards, or you are not losing as much as you would expect, you are probably replacing useless fat with very useful muscle. I like to give myself goals, like fitting into a pair of jeans that were a tad too tight, or being able to kiss bingo wings goodbye, rather than simply hitting a figure on my weighing scales.

10. Be realistic.
Its probably taken a few months/years for you to put on weight and feel sluggish about your eating habits. That’s not going to change overnight. Do not throw in the towel, if you do not see immediate results. Remember, you are not partaking in a fad, you are making changes for life.