weight loss diet

To try to lessen the bad feelings of being called fat or overweight
we tend to use lesser dreaded and offensive words such as "larger size" and "big" instead of plain "overweight" and "fat". But it took just one comment from a buddy friend
a nurse in the local hospital
to bring home a deep truth. She said
In my entire life working in this hospital, I have yet to see a fat oriental chinese lady
referring to the patients she has seen seeking treatment in the government hospital.

Of course
it is not true that there are no fat oriental chinese ladies in the world
because fat and overweight are universal issues affecting all races and cultures
irrespective of skin and color. But is there a health secret coming from the Orient that makes the chinese lady generally slimer and slender?

Indeed
recent discoveries in Japan showed that a type of chinese tea called the Okuma's Wu Long tea together with a healthy diet and exercise revealed that people who regularly consumed this tea experienced over TWICE the calorie-burning results of those who drank the same amount of authentic Japanese green tea. Drinking this Wu Long tea 15 minutes before eating carbohydrates also helped blunt the rise in insulin that normally comes after eating food that contained a lot of carbohydrates. As carbohydrates causes weight gain by increasing insulin levels
drinking this tea helps to control weight gain.

Like other teas as well
Japan's Shiga University of Medical Science found that drinking Wu-Long tea also daily dramatically clears up skin eczema within just one month
and helps in reducing free radicals
and lower the risk of infections such as the common cold.

Indeed
in the ancient chinese pharmaceutical book "Bencao Shiyi "(The Compendium of Materia Medica)
it is said that tea "will make one live long and stay in good shape." Tea
particularly the oriental Wu-Long tea that comes from China's Fujian Province has been used by countless generations of ladies to help melt away body fat
boost energy and even clarify the skin
and these newer scientific discoveries in Japan seem to indicate that it is possible to drink away pounds of unwanted body fat and loose inches from the waistline.

Teas are just a form of natural supplements to help in weight management and fat loss. Taking a supplement to assist in weight loss is just one prong in battling weight and fat
but it is necessary to have a healthy diet and to maintain a program of exercise at the same time if we are to continue to keep the extra weight and fat off our bodies. Therefore
selection of a good supplement
having a balanced diet and having a fitness program will go a long way to get your weight down.

When the average person embarks on a diet or fitness regimen in the aim of losing weight or building muscle mass
what they are usually instructed to do is to eat lots of protein and go on a low carbohydrate diet to accomplish either of the goals.

Right there
an observer should see a red-flag: “How is it that the same dietetic suggestion for weight loss remains applicable for building muscle mass?!”
We all know we need a certain amount of protein everyday to remain healthy. Based on misinformation to this effect
several people view the daily consumption of a high-protein diet as beneficial. But have you really seen any one lose the desired weight on such popular diets as the Atkins Diet
which is basically a low-carbohydrate/high protein lifestyle.

I have seen several people try it and fail
and even became sicker for the process.

Here are some other facts that should spur you in the right direction in regards to excessive protein consumption: According to the French Hygienist
Albert Mosseri
diseases and conditions which can be caused or aggravated by too much protein intake include: Leukemia
Skin Diseases and even Cancer.

Based on the John Robbins work titled: Diet for a New America
the number of people in the US suffering from diseases caused by protein excess is a mind-boggling 40
0
0
compared to a measly 3 people suffering from the deficiency of this substance.

Judging from these
it may be time to revise the misinforming ideas on protein in our diets.

Let’s consider some factors on why a Low Carbohydrate Diet may be unnecessary and even detrimental to one’s health.
.
1. The animals that are usually eaten for protein
what do they subsists on?
Substances of the Plant Kingdom for example: cows live on grass exclusively.

2. 98% of the human population is sweet toothed...which shows that carbohydrates are our main need contrary to popular belief.

3. The great apes are primarily fruit eaters (although with substantial amount of leaves in their diets) How similar are humans to them? Very much so. We share 98% of the same genes.

4. It’s been scientifically proven that mother's milk is about 2% protein
now if this is the ideal of a growing baby for the first 3 years; of course it shows the minimal need of it. (Point of note
the milk of a woman is affected by her diet so of course that should be checked.)


5. The need of protein for the human body is about a nickel's weight worth
the excess is basically excreted in urine.

6. Several people subsists on fruits and green leaves exclusively or starchy root vegetables
fruits and leaves only and are in top shape-I've seen and am one of them.

7. People have fasted on water only for several days and were actually stronger for the process!

8. Fruits and green leaves give you sufficient protein: e.g. the Banana
Dates
Avocadoes
Olives
Cabbage
Lettuce
Durian
Young Coconuts and even the Apple. Exactly or a little more than what you need at a given time.

9. Based on research
the need for amino acids is highly exaggerated as only 16% or our body is Protein. Pure protein is primarily Nitrogen (N) with some Oxygen and Hydrogen and Carbon. We all know that we get a large share of our Oxygen and Hydrogen need from the air. Since we are able to utilize and assimilate a large amount of our needs of these elements
we are able to build the Nitrogen into our body as protein. This process is done by natural bacteria action that is capable of converting it to our use. People who smoke though cannot pick up Nitrogen from the air so easily but might still get enough from proper foods. Although for your well-being
cessation of tobacco usage is mandatory.

10. Research has been done on the diet of the aboriginal tribes living in the Mountains of Hagen. Their diet consisted of 80 % Sweet potatoes. The rest consisted of fruits and green leaf vegetables. Their daily consumption of protein was around 9.92 g. Meanwhile
eliminated in their fecal matter was a protein of around 15 times more of what was ingested. This phenomenon illustrates the protein synthesis illustrated above.

Definitely cutting back on the ‘wrong’ kinds of Carbohydrates such as Cakes
Confectioneries
Bread
Polished rice and the like will be mandatory for weight-loss
but replacing them with high protein foods is- just as from the points above-unnecessary and actually harmful for overall health and fitness.

So what should we eat? Simple
Raw and properly cooked Fruits
Roots and Leafy Vegetables. Not only is this kind of diet unmatched for speedy weight-loss
but your body will thank you for the change as you mechanically (via the broom-like/mucus-binding qualities of these substances) cleanse yourself from perhaps a life-time of wrong eating.

Remember the famous quote by Hippocrates; the “Father of Medicine”: “Let your foods be your medicine and your medicine your Foods!” Therefore
don’t believe the hype of high-protein/low carbohydrate diets for weight-loss or fitness. For optimal health a wise combination of your organic
seasonal fruits
roots and veggies is the best and safest way to go.

When we chose to change our eating habits
we usually diet to lose weight. Sometimes we may have health issues
such as high cholesterol
which is what leads us to eat healthier.

Often times we diet to lose weight because as we are overweight and realize that our eating habits may have gotten in this predicament to begin with.

It is possible to just exercise and lose weight
but sooner or later the person will not lose any more weight without changing eating habits as well. Most of the time it is the other way around; people diet
that is they count carbohydrates
fat grams
or calories
somehow limiting their food intake to reach weight loss goals.

Even though every source you read on diet to lose weight encourages combining the diet plan with exercise
not everyone does this right away. Of course
it is ideal to diet and exercise from the beginning of a diet plan
some people may feel overwhelmed by taking on too much change at once
if exercise has not been a part of their life.

There are quite a few online support sites to visit
that have a multitude of information for anyone looking to diet to lose weight. Some diets work better for some than others
for instance
the Atkins diet required quite a drastic cut in carbohydrates
which may not be an appropriate diet to lose weight for everyone.

The South Beach Diet is a popular diet to lose weight because it allows dieters to eat many of the foods they eat anyway and is not quite as restrictive as others. There are also weight loss systems such as Jenny Craig
the LA Weight Loss Center
or Curves for Women.

All of these programs are great and offer a good deal of support for anyone who wants to diet to lose weight. Exercise is encouraged
and for the Curves for Women plan
it is the central part of the program.

When you do decide to diet to lose weight
be sure you visit with your healthcare provider first before beginning your program
especially if you have quite a bit of weight to lose
or if you have health issues that may be of concern. Exercise should not be contraindicated for anyone and can be tailored for each individual dieter’s specific needs.

You diet to lose weight
but you must also incorporate exercise into your plan. You will gain greater health
and also be able to maintain your diet and fitness goals.

Only in America could billions of dollars be made selling weight loss products to people who need to shed a few extra pounds. In a world full of starving people
Americans seem to have emerged as a nation of overfed
under exercised fatties who can’t put down that bag of potato chips
stop eating that ice cream or refuse that second (or third?) helping of pasta. America’s weight problem – historically solved by eating less and exercising more – had now proliferated a dizzying array of products. Celebrities
nutritionists
doctors
herbologists
hucksters and former fatties have come up with thousands of products designed to melt fat
reduce cravings for bad foods
block carbs
sugar and fat
lose pounds while you sleep
and more..

Many products claim that
as long as you take one of the pills
you can eat what you want and actually lose weight. There are diet plans
calorie counters
diet food cooked and delivered to your doorstep daily
dance and walk your way to weight loss
the hula weight loss program
the Brazilian weight loss program
the fat burning
belly reducing
balanced woman
unbalanced woman. You name it and it’s on a weight loss infomercial. In fact
weight loss programs (separate from fitness programs and equipment
which may result in weight loss but are sold as ways to improve your appearance) account for more than 50% of all revenue generated in today’s infomercials.

One of the most successful weight loss infomercials ever produced featured a product called Bio Slim. Created by Doctor Josh Leightberg
Bio Slim was a science-driven
medically sound program consisting of several herbal pills which when combined with a diet plan also created by Dr. Leightberg resulted in a changed metabolism
an improved digestive system and a stronger anti-immune system
all of which ultimately led to a steady
healthy weight loss. Following the success of Bio Slim
a steady stream of niche players
knockoff artists and entrepreneurs took to the airways with their twist
their hook
their product designed to produce quicker
easier results. One of them was the well known and extremely successful Fen-Phen diet
which was a combination of two herbs known to doctors and other professionals in the industry as herbal speed. While still legal at the time
the pills killed the appetite completely
created a euphoric state in the user and led to many problems including heart attacks which led the FDA to ban the main substances from use in the USA.

Weight loss infomercials are so powerful and so successful that you have to be careful which products you choose to use. As with anything else in life
if it sounds too good to be true
it probably is. There really is no magic pill or substance that is going to let you sit on the couch and eat huge quantities of bad foods and make you lose weight without paying some kind of terrible price. I mention Bio Slim as an example of a stellar product designed by a professional doctor whose goal was to improve people’s lives and make money. You could call a number given out to anybody who ordered Bio Slim and speak directly with Dr. Leightberg if you had questions or concerns about his product. That should tell you something about the man and the product he’s putting his name on.

Another thing to look out for in weight loss infomercials are the add-ons. Popular diets like the Atkins diet which were not sold on infomercials
but became successful through book sales
interviews and word of mouth led to the creation of a whole host of products you didn’t need that were designed to help you stay on or perform better while on the Atkins plan. Low carb foods and low/no carb candy imitations
sometimes ten times more expensive than their higher carb counterparts
flooded the airwaves. Pills designed to reduce the difficulties associated with the Atkins diet surfaced in infomercials. These items are usually designed by less than professional individuals looking to cash in on a craze they had nothing to do with in the first place.

Usually we all seek to lose weight as fast and easy as possible
and in top of that we want results right away. And if we don’t get them
we just quit and move along.

Frequently we become objective (to lose 1 kilo every week) and if in one week it lowers solely half kilo or what is worse
nothing happens
I get frustrated and that can lead me to no longer continue with the plan I set and then I just quit it.

Even there are times the people unconsciously set goals that are too hard to obtain so that I can leave it quickly
nobody (and I include myself) wants to follow a diet!!!

We make it because it is healthy but when we choose what it tastes better.

Does anybody likes lettuce?

If you want to follow your plan you need to set reasonable and reachable goals. A study stated that when people lower 500g per week
those people maintain long term descent.

It is the best objective that we can intend
to lower 500g for week and knowledge that some week won't lose weight. If you want to lower quick we can also help you
of course
but I have to be conscious that in some moment losing weight rate won’t be the one as desired. And I don't want to frustrate myself for that reason
the following week I will achieve the results.

The body is not something that reacts mathematically
the weight it depends on many factors
as the retention of liquids
the intestinal evacuation
the time in which weigh myself
that ingested the previous night
if I ingested pizza or another very salted food I will surely retain liquids
the same as if I began with an intense activity the previous day.

Another cause of failure in a diet is to be very strict with what you have to eat.

If I go to a party and I don't eat anything
or same at home if I am extremely strict it is very difficult to be able to maintain the plan and in the first time that comes out
you will think “I cannot make diet" or "this is not for me"
frustrating me once again
abandoning and feeling badly.

These 2 forms of thinking "if I don't lower 1 kilo per week every week I’m not doing anything good at all" or "I can’t make the diet because I ate an ice cream." are forms in that consciously or unconsciously plot us the diet to ourselves.

In fact I don't want to make diet. Let us accept it!

Nobody wants to make it
but they want to lose weight. Unfortunately these 2 factors are really hard to join them together and make it work|Regrettably the 2 things join are not able to work together}.

Perhaps it is time that you start making choices
and make decisions in order to choose which path you want to go. By just choosing to remain healthy
you will get results.

If you have tried every so-called healthy diet plan on the planet and every exercise program from the latest fitness guru and repeatedly failed to achieve your weight loss goals
you probably need a “healthy diet check up...from the neck up.”

There's no such thing as a healthy
fast
weight loss diet plan. Successful weight loss doesn’t just happen. It took more than a few days to reach the point where you are at right now. Give yourself a break and expect it to take awhile before you see measurable results. Take a leap of faith and follow some basic principles in your diet plan.

Begin with your “self talk.” This is the conversation that runs through your brain continuously. What kind of conversation do you have with your self talk? What type of negative self talk has kept you from reaching your weight loss goals in the past?

If you had a chance to do it over again
would you change the dialogue? That’s a no-brainer isn’t it? Well
the good news is that you can turn the tide of negative self talk beginning right now. It’s never too late to begin and you start by reprogramming your self talk and beginning a whole new weight loss diet plan.

A good starting point is to begin with positive affirmations. Positive affirmations
spoken aloud with authority and belief
positively affect your attitude
focuses your thinking and lead to a course of action that will help you become the person you want to be and have the things that you want to have.

Begin by writing your weight loss affirmations on paper. You can begin with something like
“I want to lose 25 pounds before Christmas.” That’s a worthy goal and attainable
but we need to put some work into structuring the affirmation.

First of all
“I want” gives the impression that what you desire is always in the future. In order to re-program your self talk
you need to trick your mind into believing that you have already achieved weight loss success. This is how your subconscious mind functions.

Your subconscious mind has no capacity for understanding the concept of time. Everything is in the moment. . .here and now. When you tell your subconscious mind that you “want”
that is exactly what you will get. . .want. . .without ever achieving fulfillment. Unless you change your mental tape recorder
you will achieve exactly what you are telling your subconscious
that you “want to lose 25 pounds.” You will “want to lose 25 pounds” for the rest of your days unless you change your self talk.

If your weight is 150 pounds and you desire is to weight 125 pounds
then you need to “be” 125 pounds from the moment you make the decision to change your self talk. What if you write your affirmation to read something like this: “I am healthy and fit
weighing 125 pounds.”

It is extremely important that your affirmation is crystal clear because what you affirm is exactly what your subconscious mind will bring you.

You needn’t limit yourself to one affirmation either. Write another one that reflects your new exercise program. “I enjoy my healthy new diet plan
” or
“I love the healthy foods I eat.”

Write and rewrite until you are absolutely certain that you have written your weight loss goals “in the here and now” AND represent precisely what you desire. Only then do you begin to speak it aloud and do so several times a day.

Remember to use the present tense. “I acknowledge achievement in all my weight loss goals.” “I have the skill and talent to exercise every day.” “I am a winner.” “I am grateful for all of my accomplishments no matter how small.”

At first you will feel awkward and uncomfortable and you may not feel or believe what you are saying. It doesn’t matter
continue to speak them aloud with as much conviction as you can muster. It’s taken a long time to train your subconscious to use negative self talk. If you will persevere with speaking your affirmations aloud
firmly and confidently
you will be amazed at how quickly you can turn your thoughts around.

You didn’t hop on a bicycle the first time and just take off down the street. It took practice to train your body to balance on those two wheels. This will take some practice as well. Continue to repeat your affirmations aloud
several times a day for the next 30 days and you will be amazed at how much you change your thinking and attitude.

Above all
take action. Do nothing and nothing gets done. Do something and many things are placed in motion.

Regardless of what you are doing in life
you need to take action. Do something every day to put your plan into motion.

The goal of six pack abs mainly depends upon losing weight by completing exercises that focus on the muscles in the abdominal area. There are literally dozens of such exercises including many that are meant for other major muscle groups
but that can be modified to include a workout for your abdominal muscles. Here are just a few of the major abdominal emphasis exercises.

CRUNCHES

Crunches are done by lying on the floor either on a mat or not
with your arms crossed in front of your chest. Many people do crunches with the hands behind the head
but this can create lower back problems because of the pull on the head and neck. A slightly different position has the finger tips placed behind the ears
rather than crossed on the chest. It is important not to pull on the neck or on the ears for assistance in rising off the floor. Instead
suck the abdomen back toward the spine and inhale through the nose at the same time. Raise the shoulders toward the knees using only the muscles in the abdomen. The entire back should not be lifted from the floor
as this is likely to create back strain. No additional benefit to the abdomen is gained by raising the entire torso. The key part of the crunch is the initial flexing of the abdominal muscles as the shoulders are lifted off the floor. As the shoulders clear the floor
exhale through your mouth. Complete the exhalation with a gasp to expel the last of the air from the lungs as your shoulders stay clear of the floor. Lower the shoulders back to the point where the shoulder blade touches the ground while inhaling. It is important to maintain the proper breathing control and muscle flexing to get maximum benefit from crunches.

SIT UPS

Once again start in a position on the floor with your feet flat and your knees bent. The fingers should be placed behind the ears
or you can cross your arms on your chest. Slowly raise the entire back off the floor while inhaling deeply and exhale as you reverse the move. This exercise can be made more challenging in several ways. For instance
you can do sit ups from an incline with your head lower than your lower body. You can then add weights on the chest to lift while you are sitting up. Weights can become heavier on an incline bench. The next difficult step can be attained by holding the feet off the ground while doing sit ups or making a bicycle peddling motion while doing sit ups with your legs. These exercises may not be easy
but are very beneficial to the abdominal area.

LEG LIFTS

Leg lifts begin with the legs straight and the hands at your sides while lying on the floor. Lift both legs up at the same time without bending the knees until the legs are at a ninety degree angle or a close as possible. Not everyone is flexible enough to reach the ninety degree angle. Lower the legs as close as possible to the floor without actually touching and repeat several times. Increase the challenge of this exercise by adding weights to the legs while lifting them. Another challenging exercise for improving definition and musculature in the abdomen is to hang from a pull up bar while lifting both legs to a ninety-degree position. As with most other exercises
try to stay conscious of breathing while slowly doing the routines.

JACKKNIFE SIT UPS

This exercise begins by lying flat on the floor with the hands at your sides in order to provide better balance. At the same time you raise your knees
bring your torso up slowly till the face and knees meet. Return slowly to the original position while in full control of the movement. The jackknife name comes from the natural tendency of the legs to bend at the knee with the feet dropping to the hips presenting the shape of a jackknife. The difficulty level of this position can be increased by holding a weight between the feet while performing the sit ups.

V UPS

This exercise begins with you on your back on the floor with the arms extended over your head. Bring both legs and torso up at the same time without bending the knees or the arms. Keep the pace slow and steady and reach for your feet with your extended hands at the top of the arc. If possible
try to touch your feet
but this move can be tricky until your level of flexibility increases. As with other exercises
adding weight between the feet increases the difficulty level.

Weight loss is a tough result to obtain regardless of weight or level of physical fitness. There are many different ways to lose weight
some more unhealthy than others
but the ones that work are most times the most complicated to pull off.

Some people may recommend eating less to lose weight
and in some cases eating less is a key component of losing weight
but in most cases
eating is a necessity if one wishes to lower their own weight. Without food and the calories they supply
your body has no energy to burn and in turn will turn your existing muscle into fat. In order to lose weight you must make a commitment
a commitment that must not be broken if you desire results.

Do not misconstrue this for the idea that you can never indulge during your diet
but just be sure that you have set reasonable limits for yourself that you are ready to commit to. If you are on a strict diet
a "cheat" meal here and there will go a long way to keeping you happy.

To be successful in achieving your goal of weight loss: set multiple
smaller
more easily attainable goals for yourself. These will keep you self motivated and more likely to obtaining your overall goal of a happier and healthier life.

Hoodia Gordonii is heralded as the world's greatest weight loss product. The truth is the Hoodia Gordonii plant has very little to do with it. The appetite suppressing qualities that Hoodia seems to possess
are derived from one molecule that is found in the plant. This molecule is known as P57.

P57 was not discovered until the Hoodia Gordonii plant was being studied by a British company
This company
PhytoPharm has never published all the details of this study. A few bits and pieces have been released
but it is a pretty safe bet that the findings were quite promising. I base this on the fact that British health food giant Unilever Inc.(makers of SlimFast) entered into a contract with PhytoPharm to develop Hoodia Gordonii as a diet supplement. To date
Unilever has spent 21 million on research and development of Hoodia Gordonii products.

Prescription pharmaceutical companies have also taken notice of P57
several are rumored to be attempting to develop a synthetic form of P57. If this is successful a new prescription product would be produced and sold at much higher profit margins. This research is also reportedly running into the millions of dollars.

One thing is certain
there is no shortage of people who are claiming that the product is indeed miraculous. Many of the users claim to have lost almost all appetite urges
this in turn gives the power to control their eating habits.

We live in a culture that honors Type A
driven behaviors. That includes exercise and for many people
it’s taken away the joy out of simply walking. Instead of seeing walking as something you must do to get in shape
see it as a gift of being alive and let yourself fully enjoy the experience.

1) Walk with deep awareness of how it feels to move your body.
2) Experience the act of walking as if you've never
ever done it before.
3) Be aware. Be present in the moment. Really feel your body as you're moving.
4) Pay attention to how your feet feel with each rolling step on the earth.
5) Notice the strength and power in your muscles.
6) Feel yourself moving in space.
7) Observe the wind on your skin and the temperature of the air.
8) Have a beauty feast while you're out. Notice the light coming through the leaves. See the flowers with fresh eyes.
9) Take a fresh look at the world as you move through it. Assume nothing. Experience the wonder of life as if you've never seen anything before. Watch the people as if you'd never seen a human before.

Let walking become a cherished and enriching part of your life. Turn it into something wonderful that you look forward to with both body and soul.

Everyone has been hearing the news and buzz on the semi miraculous
plant called Hoodia Gordonii which helps to reduce your appetite.
The weight loss gurus are betting their shirts that people who are
very challenged in losing weight will benefit in a big way by regularly digesting hoodia. I will now spell out straight and harsh facts about Hoodia Gordonii that I found online while conducting research about this exotic plant.


Fact #1
There are several species of Hoodia. Hoodia Gordonii in particular
is a rare plant that grows in South Africa.

Fact #2
Hoodia Gordonii is difficult to grow and only grows under certain climatic conditions that the South African region offers.

Fact #3
Hoodia Gordonii is on the Red List of endangered species—meaning—it
may become extinct in the near future.

Fact #4
Only Hoodia Gordonii has the molecule that effectively suppresses one’s appetite.

Fact #5
Because of its scarcity
authentic Hoodia is expensive; so if you see Hoodia in ads advertised for $20-30.00 per bottle
close your wallet and run!

Fact #6
The current supply of pure Hoodia is quickly diminishing; thus
it’s growing tougher to find 100% pure Hoodia any where.

Fact #7
Because of the rising demand for Hoodia and the fast depleting supply of the real stuff
many dishonest vendors are brazenly lying in their promotional ads and selling either fake or inferior Hoodia Gordonii under popular brand names. Be extremely careful which Hoodia product you consider ordering.

Fact #8
The FDA does not regulate the supply of real Hoodia which means that you can easily end up buying fake Hoodia at your local health store or online.

Fact #9
There exists an overabundance of counterfeit Hoodia in comparison to
the 100% pure stuff available through a few honest vendors.

Your absolute best bet to avoid buying fake or inferior Hoodia is simply to properly educate yourself about this amazing plant before you place your first or next order.

Need to lose weight? Dreading the thought of another diet program? You don’t have to follow diets to lose weight. There are many people discovering this for themselves and they are the ones who are finding long term weight loss apposed to short term fixes. The key to weight loss is finding the right balance of what you eat
what you think
and what activity you do. It is not about following a perfect plan. It is impossible to be perfect every day! Finding the right balance helps you to decrease your calorie intake
increase your metabolism and keeps the self-sabotage at bay. Here are 8 steps to bring more balance into all corners of your life so you too can find weight loss success.

1. Eat more frequently during the day-
Skipping meals or waiting too long between meals can have a negative impact on your metabolism and results in overeating later in the day. It’s best to have 3 small meals and 1-2 snacks throughout the day. You will feel more satisfied and eat less. Plan to have a snack or meal every 4-5 hours.

2. Watch portion sizes-
Appropriate portion sizes are still quite misunderstood. Most Americans are eating 2-3 times the recommended portion sizes. Limit your grains
cereals
pastas
and rice to ฝ - 1 cup serving sizes. Keep meat
poultry and fish to 4-ounce portion sizes. Restaurants are notorious for giving extremely large servings of food. Keep this in mind when eating out. Eat half of the food on your plate or take the rest home for lunch the next day. Studies show that when people are given large portion sizes
they eat up to 56% more calories without realizing it. To add insult to injury
our portion sizes are larger than they have ever been. Start to become more aware of the portions you are served wherever you are.

3. Eat the right fats-
Yes some fat is important. Omega 3 fatty acids are an important strategy for weight loss success and yet most Americans are not eating enough of these healthy fats. Some reports show these fatty acids may be helpful in increasing your metabolism. They are also shown to be a wonderful mood supporter and people report significantly less food cravings and triggers to eat when they incorporate omega 3 fatty acids on a daily basis. This is especially important for any emotional eaters out there. Omega 3’s are found in fatty fish such as salmon
mackerel
cod; they are also found in canola oil
walnuts
and ground flax seeds.

4. Increase fruits and vegetables-
Fruits and vegetables are not only packed with important vitamins
minerals
and antioxidants
they are also loaded in fiber and low in calories. Include 5-8 fruits and vegetables every day. This is one of the most important diet changes you can make. When you fill your plate up with fruits and vegetables you eat less of the higher calorie foods. For example
let’s take a sample steak dinner.

Original meal:
8 ounce steak
Whole baked potato with fixings
ฝ cup steamed broccoli

Meal Makeover:
4 ounce steak
ฝ baked potato with fixings
ฝ cup steamed broccoli
Side salad with mixed greens
tomatoes
and 1 tbsp light vinaigrette dressing

By changing the balance of this meal to include more vegetables while decreasing the steak and potato we saved approximately 350 calories. Saving 350 calories daily can result in almost a 1 pound weight loss per week. Small changes are the key.

5. Eat when you’re hungry
stop when you’re full-
Our bodies have an innate weight management mechanism. It performs this task by making you feel full when it is time to stop eating. Every time you eat past full you are taking in more calories than your body needs which will result in weight gain. Start to become more aware of your internal cues for hunger and satiety (fullness). You will be amazed how many times you wait too long to eat and how often you eat past full and enter into stuffed. It’s common for all of us to do this from time to time. However
it’s time to check in with yourself and see how often you are falling into these food patterns. Listen to your body
it will tell you when you are physically ready for food and when you are ready to stop.

6. Exercise regularly-
I know
this isn’t anything you haven’t heard before but it is a crucial part of weight management. It is important to engage in regular aerobic and weight bearing activity. The aerobic exercise helps you to burn the fat and weight bearing activity increases your metabolic rate. Muscle burns up to 90% more calories than fat. The more muscle mass you have
the more calories you will burn in a day. By adding three to five pounds of muscle you could actually burn 100 - 250 additional calories a day. This combination of aerobic and weight bearing activity is what really kicks weight loss into gear.

7. Limit sugar-
Sugar becomes a major issue for many people wanting to lose weight. Not only does it add calories
it also causes insulin spikes leading you to store more calories as fat
it stimulates your appetite
and is a major food trigger for emotional eaters. However
it doesn’t mean you need to go all or nothing. When people try to omit all sugar from their diet they can become obsessed about sugary foods and end up in a binge. Find the right balance for sugar. Avoid daily use of sugar and instead have some guiltless treats once in awhile. A little cake at a birthday party or some ice-cream with friends is a good way to incorporate sugar once in awhile to avoid the negative outcomes.

8. Pamper yourself regularly-
Who wants to argue with that?! The reality is many people eat for emotional reasons. Food makes us feel good on many levels. The problem occurs when eating becomes the only coping mechanism your subconscious knows of. This is why that pesky urge to emotionally eat is so strong. It is hard to reason your way out of it. For many people food is the only thing they know that makes them feel better. When you start to do other things that make you feel good on a regular basis such as taking a hot bath
going for a walk
having a hot cup of tea; then your subconscious starts to register these activities as coping mechanisms as well. Over time this will decrease the constant urge to use food. You can’t expect to have a bad day
go take a bath and not have an urge to eat. It is something you need to do regularly and something you truly enjoy so your subconscious starts to recognize it as a new choice.

ฉ 2005
Meri Raffetto