Tuesday, 27 May 2014

Healthy Weight Loss Tips

 

Healthy Weight Loss Tips

By Joan Jones

 

 

Have you tried every fad diet to come along only to regain the weight soon after? Many popular fad diets lack basic nutrition which your body needs to maintain health and energy. For Permanent, healthy weight loss try these simple lifestyle changes which include smaller portions, more nutritious choices and more exercise. Follow these tips-the weight will come off and you will be healthier and happier as a result.

 

Start by thinking of just where you are "spending" your calories. Calories do count for weigh loss and, while literally counting calories every day isn't necessary, you must begin with an honest look at your current diet. In America's "super size it" mentality, you may be eating more than your body needs to maintain a healthy weight.

 

Keep a food journal for a few days. Many websites help you figure correctly the totals of what you are eating. Check labels also. You may think you aren't eating much but once you total the calories for a few days you may find you are eating more than you think.

 

Vegetables & Fruits best for health Now that you know what you are eating- where can you make healthier, low-calorie choices? Fruits and veggies are low cal, contain lots of vitamins and minerals, plus fiber to help you stay fuller, longer. If you satisfy your body's nutritional needs you may find cravings for chips and candy fade. Try foods from the Superfood list for optimal nutrition.

 

Try substitutions to save calories - Order a healthy salad but ask for low calorie, low fat dressing on the side. Remember though, fat free isn't necessarily sugar free or calorie free. Again, check labels.

 

Try this healthy weight loss tip. Use a smaller plate for your meals. Did you know the Japanese typically maintain a healthy weight by eating smaller meals than Americans? They have their meals in three small bowls-one for meat, one for veggies and one for rice. If you use a large plate and heap it high, you will tend to eat everything on the plate.

 

Restaurants have succumbed to the demand of the eating public to provide high calorie, large portion meals. If you 'd like to eat out without guilt, ask for a to-go box with your meal, put half your dinner in it to take home before you even begin eating.

 

Extra-High Calorie fast-food will make you FAT just like THAT Try dishes from the weight-watchers side of the menu. You may discover these dishes are tasty and you don't feel deprived at all. A serving of fries can add up to 600 calories of fat with few nutrients. A 3.5 ounce serving of asparagus is 20 calories, zucchini is 18 calories, plus valuable nutrients and fiber. You get the picture.

 

Consider toppings-butter is 100 calories per tablespoon, sour cream is 26 calories, cheese is 100 calories per ounce. With several tablespoons of these low-nutrition fats on your baked potato, the empty calories are adding up.

 

Lastly, if you truly want to lose weight and be healthy, exercise is a must. You just can't escape it. Try parking your car as far away from your office as you can or, better yet, if possible, walk to work or ride your bike. Take the stairs, not the elevator. Get a dog and take it for a walk every day. Believe me, after you walk your dog one day, it will bug you daily and force you to get out and walk. Dogs make great walking companions and pets are also known to have a good effect on high blood pressure.

 

Remember a pound of fat is made up of 3,500 calories. If you regularly consume an extra 3,500 calories per month, you will gain a pound a month. If you cut back your calories by, say 2,000 per month and exercise away another 1,500, you will lose a pound every month.. This may not sound like much, but at the end of a year you will be 12 pounds lighter instead of 12 pounds heavier and you will also be healthier and less prone to diseases like high blood pressure, diabetes, cancer and heart disease.

Saturday, 17 May 2014

Changing Your Eating Habits

 

 

Changing Your Eating Habits

By Bill Herren

 

We are bombarded with advertisements pushing delicious looking, fat filled, and obesity producing food in our faces every single day. We hear it on the radio; see it on TV and on billboards and even in newspapers. We go on a diet and try to totally turn our eating habits around. We go from eating hamburgers, French fries, pizza, hot dogs, and other junk to eating lettuce and drinking water. If we are really disciplined we make it a week or so. But like most people, we are back to our old habits within days. The change is just too drastic and makes it next to impossible for us to stick to our diets.

 

I have slowly improved my eating habits over the years. I have done this in a way that has been painless to me and has replaced bad diet choices with good eating habits. Of course, before any diet changes you should consult your physician. I was not in any immediate health danger and therefore did not need to immediately change my habits. What follows is not a "how to" article but more of an article on how I changed my eating habits over time.

 

There was a time in my life when I received my daily intake from fast food restaurants. I was in a sales position and on the road most of the time. I would have the burger, fries and coke combo from a different fast food joint every day. I was much younger then and blessed with a decent metabolism so I did not see much negative effect from all of the unhealthy eating. It was upon my taking a physical for another job that I discovered my cholesterol was not in a good range. I was way too young for something like this to happen and I knew that I must change my ways. I attempted to totally overhaul my eating habits in one day. I would do well for awhile and then go back to my old ways. I had made improvements but they were not ingrained good habits like I was hoping for.

 

Upon much reflection I decided to go a little easier on myself. I decided to start substituting food choices one by one until they became habit. My first substitution was with my beverage choice. Instead of having the cola I would order water. It was kind of a mental reward system for me. I would eat the burger and fries guilt free as long as I drank water instead of cola. I know that you are probably thinking "how can you eat a burger and fries guilt free?". I could do this guilt free because I knew that it was just a stage in my long term diet plan. I chose water as my first diet choice because it came easy for me. It required very little discipline on my part. After a month or so drinking water with a meal became second nature to me. It was no longer a sacrifice; it was a habit.

 

After that came the French fries. I substituted the French fries with a plain baked potato. Burger diet now consisted of a burger, plain baked potato and water. I actually started enjoying the baked potato rather quickly. They are much tastier than grease drowned fries. You can see where I am going with this. If you have been trying to lose weight for any time now, you know what a good food is and what a bad food is. You will know where and what to substitute. I continued these substitutions and still do to this day.

 

Now I am more aware of an unhealthy habit starting. I am very conscious of what I eat. Some of the great things about these diet choices are that they became habits; the desire for the unhealthy foods was replaced with a desire for healthy foods. Nowadays I rarely eat out. I have lost my taste for such foods.

 

Some of my diet substitutions:

Water for Cola, Baked potato for Fries, Whole Wheat for white bread, Soy Milk for cow's milk, pretzels for chips, salads for desserts, Meal replacement shake for cereal, and the list goes on and on.

Habits are built by doing something over and over. I have read it takes around 30 days to establish a habit. Do not stop your substitutions with the foods you eat....carry it over to other parts of your life. For example, substitute the elevator with the stairs, substitute the car with a bicycle, give up the evening news and replace it with a walk.