- Eat less. More often. Rather than eating large meals, chop up your eating into smaller portions throughout the day. I found myself eating 3 meals most days and having a snack around 3pm as well as another in the evening. That was enough to keep me from feeling hungry while still eating less in total.
- Don't eat right before going to bed. I've read this numerous times and don't get why it works, but it does. I set a limit of 3 hours. So I planned to go to bed at midnight, I wouldn't eat past 9pm.
- Brush your teeth early. For whatever reason, I won't eat when my teeth still feel clean. By brushing them several hours before bed, it was easier to accomplish #2.
- Kick the sugar habit. If you drink sugared soft drinks (I used to be a Mt. Dew and Coke fan), replace them either with their diet counterparts or water. This can make a very, very big difference.
- Eat vegetables before the main course. Whenever possible, I'd make sure to have an ample serving of a vegetable (you get very few calories for the amount you eat) before eating the denser main course--often a meat or fish. You'll need less of the dense stuff to be happy.
- Update your spreadsheet daily. Keeping a running count will help you ration out the rest of your daily calorie allowance, which we'll talk about tomorrow.
- Get used to leftovers. When you eat out, expect to take some of your meal home. If you eat standard restaurant portions, you'll almost certainly overeat.
- Shop with calories in mind. When you're at the grocery store, spends some extra time reading the labels and nutritional information. You'll probably end up changing your shopping habits along the way. You'd be surprised by the how widely the calorie counts in various granola bars varies, for example.
- Slow down! When you eat fast, you end up ingesting more food before you body has a chance to figure out that it's satisfied (not full).
- Drink more water during the day. This is fairly generic advice, but definitely seems to help.
- Trick yourself with gum. Sometimes we eat out of habit or because it just feels good to get some flavor in your mouth and chew for a while. Find yourself some sugar-free chewing gum and use it when the urge strikes.
- Reduce the amount of breads, chips, crackers, and salty snacks you eat. A lot of starchy and/or salty food make you want to eat and drink even more. This comes straight out of Atkins diet culture.
Monday, June 9, 2008
TIPS ON DIETING
Though articles/books/magazines on losing weight, dieting, maintaining health are scattered around internet, we still look for the one that suit our mind set and goals.....Heres one of those which is very simple to follow and get us into right direction
Wednesday, April 2, 2008
EAT ENOUGH....
This is one of the inspiring article about controlling cravings
"One of the biggest reasons we have cravings is we are not eating enough calories throughout the day. Restrained eaters usually consume less than 1,000 calories a day and inevitably leave out some food group that's needed to make up a complete diet. To top it off, they usually aren't thinner than those who have a regular caloric intake.Nutritionists will tell you that calorie restriction will often lead to binge eating, or over eating the wrong foods, when given the chance. Avoid this situation by eating a healthy and balanced diet. If you get cravings, have a bite of something or a few pieces, rather than the entire bag. Go for the real deal and avoid fat-free or imitation versions.
People grab comforting food to alleviate stress. If you notice yourself going for the yummies at a stressful moment, create an emergency door. Get on the phone and call a friend if you need to vent. If you're not having personal stress, then just go exercise and get those positive hormones flowing. Music, friends, and exercise are all great ways to wait out the craving until it passes.
Not getting enough sleep? University of Chicago did a study that found that a few sleepless nights raised your appetite trigger (ghrelin) by about 30%. I'm not that big on caffeine, but when you find yourself reaching for the food because you are exhausted, get yourself a green tea or coffee without all the whipped cream and sugar. Granted, it's not a solution for a good nights rest, but it will be better than going for high calorie foods.
A lot of us will grab snacks just out of habit. For some people, every time they watch TV they will have a customary snack to go with it. For others it may be sweets after dinner. Bob Maurer, Ph.D., of One Small Step Can Change Your Life, suggests "the stop technique." When you reach for food, say "STOP," and picture yourself lean and fit.
Other ways to break your eating habit are to avoid being around a lot of snacks during times when you want food, and change your focus to something other than food, like doing laundry, reading, listening to music or dancing.
Most of us have cravings, especially in times of stress, but there are ways to lessen the impact of them on our waistlines."
"One of the biggest reasons we have cravings is we are not eating enough calories throughout the day. Restrained eaters usually consume less than 1,000 calories a day and inevitably leave out some food group that's needed to make up a complete diet. To top it off, they usually aren't thinner than those who have a regular caloric intake.Nutritionists will tell you that calorie restriction will often lead to binge eating, or over eating the wrong foods, when given the chance. Avoid this situation by eating a healthy and balanced diet. If you get cravings, have a bite of something or a few pieces, rather than the entire bag. Go for the real deal and avoid fat-free or imitation versions.
People grab comforting food to alleviate stress. If you notice yourself going for the yummies at a stressful moment, create an emergency door. Get on the phone and call a friend if you need to vent. If you're not having personal stress, then just go exercise and get those positive hormones flowing. Music, friends, and exercise are all great ways to wait out the craving until it passes.
Not getting enough sleep? University of Chicago did a study that found that a few sleepless nights raised your appetite trigger (ghrelin) by about 30%. I'm not that big on caffeine, but when you find yourself reaching for the food because you are exhausted, get yourself a green tea or coffee without all the whipped cream and sugar. Granted, it's not a solution for a good nights rest, but it will be better than going for high calorie foods.
A lot of us will grab snacks just out of habit. For some people, every time they watch TV they will have a customary snack to go with it. For others it may be sweets after dinner. Bob Maurer, Ph.D., of One Small Step Can Change Your Life, suggests "the stop technique." When you reach for food, say "STOP," and picture yourself lean and fit.
Other ways to break your eating habit are to avoid being around a lot of snacks during times when you want food, and change your focus to something other than food, like doing laundry, reading, listening to music or dancing.
Most of us have cravings, especially in times of stress, but there are ways to lessen the impact of them on our waistlines."
Thursday, March 27, 2008
MAKE FITNESS FUN
Everyone loves to have fun in whatever they do in life and why fitness has to be an exception?. Fun and easy fitness sounds inviting and give a try...Easy excercise means you should be able to start in a moment and without changing clothes or dragging out heavy exercise equipment, and just as easily switch back to doing something else. Some of the simple ways to get into gear
Play a game of Twister with your kids. You'll get in some good stretches and improve your flexibility. But watch how you fall!
Rock on. Put on your three favorite up-tempo songs and dance around the house with your kids.
Jump rope for 30 seconds, then walk around for 2 minutes. Repeat three more times.
Take a flight of stairs. it's a good, quick workout
Power stroll at the mall. The next time you're in a large department store, push your child in a stroller (or shopping cart) around the store for ten minutes before you begin to shop. You'll burn calories, build up your arm strength, and get to see what's on sale, all at once.
Swing. Pushing your child on a swing works your chest and upper-arm muscles (triceps). And if you can get on a swing yourself, even for five minutes, you'll tone your abs, thighs, and calf muscles. Together with pushing, it's almost a perfect workout.
Pop in a grown-up exercise DVD. Your child will probably enjoy it, too.
Play Tag Or Hide-and-Seek. Or Capture the Flag. Anything that involves lots of running around. Your child will love the game, and you'll both get some exercise.
Waiting in line? Do "calf lift-ups" -- you'll tone leg muscles and improve balance. Stand on the balls of your feet and your toes for a count of two. Repeat until it's checkout time.
Play a game of Twister with your kids. You'll get in some good stretches and improve your flexibility. But watch how you fall!
Rock on. Put on your three favorite up-tempo songs and dance around the house with your kids.
Jump rope for 30 seconds, then walk around for 2 minutes. Repeat three more times.
Take a flight of stairs. it's a good, quick workout
Power stroll at the mall. The next time you're in a large department store, push your child in a stroller (or shopping cart) around the store for ten minutes before you begin to shop. You'll burn calories, build up your arm strength, and get to see what's on sale, all at once.
Swing. Pushing your child on a swing works your chest and upper-arm muscles (triceps). And if you can get on a swing yourself, even for five minutes, you'll tone your abs, thighs, and calf muscles. Together with pushing, it's almost a perfect workout.
Pop in a grown-up exercise DVD. Your child will probably enjoy it, too.
Play Tag Or Hide-and-Seek. Or Capture the Flag. Anything that involves lots of running around. Your child will love the game, and you'll both get some exercise.
Waiting in line? Do "calf lift-ups" -- you'll tone leg muscles and improve balance. Stand on the balls of your feet and your toes for a count of two. Repeat until it's checkout time.
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