Eating Healthy food and having well balanced diet is one of the most important part of your life that can help you a lot in maintaining health, fitness and happiness. This is a common sentence that you might have come across many times in your life. But, how many of us realize its actual importance and incorporate a diet regime wherein we are eating right? Even though we are trying hard we are not able to get it right.
This might be because we do not know how to eat right or we are not putting efforts in the right direction. Some of us are failing because we cannot control our mind to listen to the alarms. Yet, some of us are failing because we are not seeing the results of our efforts thus leading to depression and more bad eating habits. So, how does one eat right and manage to live a life of good health and fitness? Exercise Self-control to Avoid Over-Indulgence Eating right can be correlated to both over eating and starvation.
You should not be either over eating nor should be starving yourself to death fearing gaining of weight. You should train your mind to eat right and avoid both the extremes as both can be harmful. If you are overeating, it leads to obesity and if you are starving yourself, the body might not be receiving adequate nutrition and this will lead to deleterious effects. Eat small sized meals It is best to divide your meals correctly and eat in small proportions through the day. The ratio of eating should be correct so that the body is getting the right nutrition while it is not subject to starvation.
Eat Wholesome Foods Whole foods are a great source of nutrients and dietary fiber which are very important for good health and fitness. So, it is best to use more of whole foods and less of processed or canned foods in your diet. Avoid Junk Foods Junk foods contain lots of unwanted calories that the body will tend to store as fat as this cannot be utilized by the body readily. So, even though you might have a tendency to gobble up these junk foods, it is necessary to exercise control and avoid junk to eat right. Good Protein Intake and Reduced Fats A good protein intake is essential for the body as this will help in the maintenance of the body and in muscle buildup and repair.
Watch the intake of fats and reduce fat intake although it is not good to go total zero as this too can have bad effects on health. In addition, the body should receive good intake of vitamins and minerals. So, make sure to include foods that are rich in these to meet the requirements of the body. It is not easy to plan to eat right. One should have the determination to eat right and stick with it. Unless you do this, no matter what you try in terms of achieving fitness, you will fail, we dont want that, we want to help you to getfiturself with tips and useful info.
10 Myths That Obese People Believe, and How to Overcome Them
working with people for over 20 years, trying to help them get healthy has given me a different perspective on obesity. I think I have heard every excuse in the book. Because of this, I no longer tell people what they want to hear, but rather I tell them the truth.
The truth begins by finding out the reason for overeating. Your own personal reason may be different than that of anyone else. In dealing with obesity it is important to understand why you are overweight. If you don’t deal with this issue, you will not be successful in your efforts to lose weight.
In one case, a woman came in to see me saying she wanted to get off of her diabetes medications because they took away all of her energy. I explained that since she weighed over 250 pounds the fat would prevent her from achieving her goal and we would have to deal with that. She came in faithfully every two weeks for over a year, but didn’t lose a single pound. She said she was doing everything I suggested, but it just wasn’t working. Finally, in frustration I dropped my head into my hands and questioned, more to myself, “Why aren’t you losing weight?” She timidly answered, “Because I don’t want to.” I looked up, amazed, “Why not?” She went on to explain that she had seen a man on TV who had lost a hundred pounds and they showed his skin hanging down from his arms, legs, and abdomen. “I don’t want to look like that!” she blurted out in tears.
Another woman who wasn’t losing weight on a supposed 500 calorie per day diet offered that she kept the fat on to keep people away. “I don’t want to get close to people and risk getting hurt, and the fat is a very effective way to keep my distance.” This included her family and friends. She was sabotaging her own efforts on multiple diets over years because of her emotional fears.
Over the years I have collected some of the most common myths that obese people believe that prevent them from getting healthy. Many of them are actually touted in the media, and even by doctors!
1. Exercise can make you skinny.
This is a huge one. If it were true, then Sumo wrestlers would be thin. They exercise all day, every day, and are able to maintain over a hundred pounds of fat because they eat over six thousand calories per day. They eat their big meal at night to and maintain their weight. Many believe they can eat what they want and just exercise more to “burn up the calories” and prevent weight gain. We were told that a calorie is a calorie and
(calories in) – (calories out) = (stable weight)
Not true! If you don’t curb your intake,exercise can actually make you more efficient and cause more fat deposition. Don’t get me wrong, exercise is important for maintaining health and strength, but just don’t believe the myth that you can lose fat by exercising.
2. Eating less fat causes weight loss.
Another common myth is that low-fat diets cause weight loss. This idea was started over thirty years ago, allowing for an experiment on the whole society. As people eat less fat, they eat more carbohydrates. In fact, since the 1970’s sugar consumption has gone up dramatically from about 30 pounds per person per year, to now, the average American eats his weight in sugar every year! This has caused an epidemic of obesity, as well as diabetes. Over 60% of the population is overweight, and about one fifth of the entire population is either diabetic or pre-diabetic! Low-fat diets don’t lower body fat.
3. Low thyroid causes weight gain.
I am amazed by the sheer number of people who still believe that they are overweight because of a “thyroid problem.” Clinics in the 1980’s for weight loss that gave people high-doses of thyroid hormone were surprisingly unsuccessful. Multiple studies on the effects of thyroid on weight have failed to find a connection – and yet the myth persists. There are many medical doctors and other practitioners that perpetuate this myth, telling people, “It’s not your fault, it’s your thyroid.” They are then given thyroid hormones to take, but don’t lose weight.
4. Don’t look at the scale!
When people refuse to allow my office staff to weigh them, I know there is a deeper problem. These are the people who don’t want to look at where they are to know where they want to be. They feel they will get discouraged if they find out they are not losing weight, if their efforts are in vain. Not looking at the scale when you are trying to lose weight is like getting on to the plane and hearing the pilot say, “We’re not sure where we’re going, and our fuel gauge isn’t working so we’ll just see what happens.” I don’t know about you, but I’d get right off of that plane! I find the real reason people don’t want to know how much they weigh is because they know they aren’t doing what they feel they need to do and don’t want a reminder. In order to determine if your efforts are working you must have a way of measuring progress. Weight is not the best measurement of health, but it is a good indicator of improvement. If you are serious about getting healthy, it is a good idea to weigh yourself every day and write it down.
5. Diet pills help you lose weight.
Last week I had a woman in my office who was taking diet pills over ten years ago, which caused memory, focus and weight problems. She is still feeling the effects of brain dysfunction, as well as obesity because of that. “The pills worked to keep the weight off.” She told me, “but I would rather be fat than have all these problems with my brain!” I have many come in asking for diet pills, but all of the studies done on diet pills show a short-term loss of weight with a long-term gain. Moreover, they cause brain dysfunction. Why are they still used? Because of public demand. People are trying to appear to be healthy with drugs that are actually harming their health. Believe me, diet pills, whether over-the-counter or prescription are not the answer to being overweight.
6. Dieting is the solution to an obesity problem.
In the 1880’s Mark Twain quipped, “Quitting smoking is easy, I’ve done it a thousand times!” I have many people who have tried “a thousand” diets with only short-term weight loss. The number of diet books could be stacked from here to the moon, and there are several more that come out every week. Dieting has been a national obsession for almost a hundred years! Ironically, over this time people have become fatter and fatter. Getting off of the “diet treadmill” means making permanent lifestyle changes instead of temporary ones. Instead of “being on a diet” you may need to make rules to live by for the rest of your life. These rules should include eating whole foods, avoiding processed foods, eating more in the morning and less at night, limiting snacks, and drinking only water. All of this will be modified according to your taste and lifestyle.
7. Thin people have more willpower.
Most people who remain thin make a decision to do so. Yes, it requires a change, as does every gain in life, but a little knowledge is very helpful. Start researching what it means to be healthy and have a healthy body. Life is about sacrifice, and we have to choose every day to sacrifice either our health or our taste, we can’t have both. This isn’t just in the area of food, it’s a part of everybody’s life. I find this issue with tobacco, drugs, alcohol, sex, money, stress, and every possible desire that human beings have. Not everyone is so tied to their taste buds that they gain weight, just like not everyone likes to smoke tobacco or drink coffee.
If you feel that you need willpower, then you have an addiction. The only way to overcome an addiction is with the help of God. Multiple studies have proven that any other way is temporary, at best. In these cases, prayer is an essential part of any weight loss program.
8. Fasting is bad for you.
The single healthiest thing anyone can do, especially if they are overweight, is fasting. Multiple studies on every species of animals, including worms, spiders, and yeast, cats, rats and monkeys, have shown a longer and healthier life in those who fast. Monkeys who fast every other day live longer healthier lives than their counterparts who are fed daily. There is no nutrient, food, pill, or juice that can boast the invigorating power of fasting. For weight loss the benefits are tremendous. The weight comes off – about a pound per day – the hunger and cravings disappear, the stomach shrinks, the digestive system is more effective, and the weight doesn’t come back easily. Fasting is the “reset button” for your metabolism.
One man in Scotland who weighed over 470 pounds went to his doctor and said he wanted to weigh 180 pounds. The doctor said, “Quit eating,” so the man did. He started drinking only water and taking a vitamin and electrolyte (salt, potassium, minerals) pill. After a year and 18 days without food he weighed 180 pounds. He began eating sensibly, and nine years later he still weighed 180 pounds.
You can start with just one day of drinking only water. Sometimes it takes as long as a week to begin your fat-burning metabolism. Be careful of hypoglycemia, or low blood sugar. You may want to have some raw almonds carrots handy in case you get headaches, weakness, or cold sweats. There are many good books on fasting. I would recommend getting information if you don’t have any experience with this most healthy dietary change.
9. High-nutrient-and-low-calorie foods are expensive!
Of course, ounce-for-ounce you will find that organic foods cost more than those smothered in pesticides, and prepared foods seem to cost less than their unadulterated counterparts, but this isn’t the whole picture. Eating smaller amounts of grass-fed meat, or wild-caught fish maybe twice per week, and having organic fruit and vegetables instead of packaged snacks is actually less expensive. People who are eating nutritious foods don’t eat when they aren’t hungry, whereas snack foods are eaten for taste and hunger doesn’t matter. That’s why people get fat on snack foods. Moreover, preparing the food in your home will save lots of money over going to restaurants. The average American eats in a restaurant five times per week. This is significantly more expensive than bringing food from home – and it’s more nutritious.
10. You can eat anything you want and still lose weight.
People are often told they can have their cake and eat it too! After trying this for many years one would think that people would catch on to this scam. These are telling people what they want to hear. This is the big lie of lies in human metabolism. The fact is, without sacrificing food there is no way to be healthy. Mostly, we just have to change our thinking to begin eating for nourishment instead of for taste. Over time, nourishing foods become tastier, and the engineered foods become nauseating.
“I eat hardly anything and I still gain weight.” A young, overweight woman explains in tears. She had written down her diet for the past couple of weeks – everything – and could verify that she was eating about 1200 Calories per day (the average is almost 3000) of whole foods, and was indeed gaining weight. From the diet record, however, we found that she was eating a lot of fruit, and having a metabolism sensitive to sugar, this made her gain weight. We took out the fruit between meals and substituted nuts, celery, and cucumber, and she started losing weight for the first time since she hit puberty! But, it required the sacrifice of all sweet things, including healthy and natural sugars like fruit.
Another of my patients came in looking for a diet pill. I explained the risks and benefits and she said, “That’s not worth it! What can I do instead?” I told her the myths above, and then explained the principles of maintaining a healthy body. Several months later, she came back and I didn’t even recognize her because she had a nice figure! I asked her how she did it, and she said, “I just did what you said. I decided that if there was no easy way out, I would just have to change my diet.”
The 10 real rules of weight loss are simple, and everyone knows them:
1. It’s all about the food! Don’t eat processed foods, especially those with chemical additives: colors, flavors, sweeteners, or preservatives.
2. Only eat whole foods, especially lots of green vegetables.
3. Eat small portions.
4. Fast one day per month.
5. Limit sugar in all forms. This includes “natural” sugars like fruit and juices.
6. Drink only pure water.
7. Eat as much raw, fresh, organic food as possible.
8. Buy grass-fed, free-range meat and dairy and eat it sparingly.
9. Avoid restaurants.
10. Use lots of spices
With these principles in your arsenal, you can win the war against fat, become healthy, and truly live a long and happy life.
The 3 Crucial Steps to Becoming an Intuitive and Mindful Eater
Diets are all about restriction. Someone hands you a meal or a diet book that lays out a specific plan of what you can eat, when you can eat it, how much you should eat and how long you should follow this set of “rules” in order to reach your goal. The problem with this is once the diet is “over”, the weight has a tendency to come back, because there is no longer a road map to follow.
You may have read or heard the terms “intuitive eating” and “mindful eating”. These terms are often used interchangeably and while they are related, they are also different. Both however are key to finally getting off the diet roller coaster.
Intuitive eating is eating based on your physiological hunger and satiety signals and not based on situations and emotions. Mindful eating is about paying attention to the act of eating, without judgment. It is an important step on your journey to becoming an intuitive eater. When you eat mindfully, you are more aware of your eating habits, the sensations you experience when you eat, the taste, texture, and aroma of the food, and the thoughts and emotions that you have about food. It is more about how you eat than what you eat.
Many of the issues that dieters face come from a lack of tuning into certain feelings and cues while eating. Then they punish themselves for overeating and move on to another diet with a new set of restrictions.
There are 3 crucial steps that you need to take in order to become an intuitive eater. First, you need to develop a non-diet mindset; second, you need caring support and third, you need to honor your body. No form of dieting is going to work for you to lose the weight and keep it off. These three steps are crucial in order to be freed of dieting forever.
Step one: Shifting into a non-diet mindset is all about rejecting the diet mentality. You likely have a list of “good” and “bad”, or “legal” or “Illegal” foods that you can or cannot eat. This sets you up for feelings of deprivation and eventual overeating on those foods you have deprived yourself of. Throwing out those lists and the diets you have in your home will set your commitment to a diet-free way of life.
Step two: Building a strong support network is important to help cheer you along. Equally important, if not more important, is the aspect of self-care. You must take care of your basic needs if you expect to be able to tune into your inner signals. Take time for yourself, get enough sleep, and schedule play time into your busy day.
Step three: Honoring your body by tuning into your thoughts, feelings and signals. This means really listen for your hunger signals and your fullness signals and let those signals guide your eating at each and every meal.
The process of learning to become an intuitive and mindful eater is a journey. It is about taking steps towards becoming someone you love inside and out. It will end your search for the next diet miracle because it is through intuitive and mindful eating that you will find your destination: a body you love and that you can maintain forever without dieting.
New Menopause Study: Vitamin D Builds Muscle Strength
Research studies on the benefits of vitamin D for post-menopausal women have had conflicting results, with some showing no benefit and others showing great benefits for muscle, bone, reduced falls and lower fracture risk. Now a new study has emerged from researchers in Sao Paulo Brazil which has conclusively shown that vitamin D supplements can reduce loss of muscle, increase muscle strength, and lessen the risk of falls after menopause.
Vitamin D is known as the “Sunshine Vitamin” because spending time outdoors in the sun is known to increase vitamin D levels in the body via the skin. Our ancestors spent a considerable amount of their time outdoors, but for the first time in history, large amounts of the world population spend most of their time inside their offices and homes. This has lead to a widespread vitamin D deficiency. Spending some time in the sun a few days a week is good, and when taking supplements, vitamin D3 is the best form.
Besides strengthening muscle and bone, researchers have also discovered that vitamin D helps to regulate the sleep-wake cycle and its deficiency has a role in the current global epidemic of sleep disorders. This makes vitamin D a vital benefit in insomnia, which is another condition that can often plague menopausal women.
The newest vitamin D study from Brazil focused on muscle strength in post-menopausal women and took place over a nine-month period. It was a placebo controlled trial and was double-blinded – which means that neither the participants nor the researchers knew which women received the vitamin D and which didn’t. Three types of tests were used to measure muscle strength: A chair rising test that measured leg strength when standing up from a chair, a total body x-ray, and a hand-grip test.
At the conclusion of the trial, the women who received the placebo ended up having reduced muscle mass and muscle degeneration of 6.8%. They also had twice as many falls as the vitamin D group. On the other hand, the women who took the vitamin D supplement had a major increase in their muscle strength of over 25% – even when taken 12 years after menopause. The results of the research were presented at the annual meeting of the North American Menopause Society.
Dr. L.M Cangussu of the Botucatu Medical School at Sao Paulo State University in Brazil said: “We concluded that the supplementation of Vitamin D alone provided significant protection against the occurrence of sarcopenia, which is a degenerative loss of skeletal muscle.”
Vitamin D has many vital roles in the health of the body, including supporting the heart, brain and nerves. Additionally, a study from the Journal of Investigative Medicine found that vitamin D is a strong boost to immunity and that deficiency is common in autoimmune disease – a group of diseases where the body’s immune system attacks healthy cells by mistake. These include multiple sclerosis, rheumatoid arthritis, diabetes and inflammatory bowel disease.
Some good vitamin D-rich foods include cod liver oil, sardines, salmon, mackerel, eggs and herring. The best supplemental form to take is vitamin D3, as this is the natural form made by the sun on skin, rather than D2.