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How To Eat Healthy And Be More Successful

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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.


3 Blunders To Avoid on Your Weight Loss Journey

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3 Blunders To Avoid on Your Weight Loss Journey

There are times on your weight loss journey when progress can come to a halt. Days or weeks can go by without you seeing movement on the scale, and it can get downright frustrating. After working with thousands of clients, I’ve noticed certain patterns that can cause this weight loss stoppage. Here are 3 of those patterns.

1) Eating more than you think you are.

Weight Watchers, Jenny Craig, Zone Delivery Service, and other diet systems have one undeniable benefit to them – they define for the average person how large an actual “serving” is. Most of us underestimate the volume of food we eat (and consequently, underestimate the number of calories we consume in a day).

By fixing in your head what a serving size or “portion” of food looks like, we can better estimate (and consequently, evaluate and calibrate) the amount of food we eat at each meal. Keep in mind, when it comes to weight loss, you need to take in less calories than you burn each day.

Two good rules of thumb:

A portion of meat (3 oz.) is the size of a deck of cards.
A portion of carbohydrates (1 cup) is the size of a tennis ball.

Please remember to fill up on non-starchy vegetables – they are full of nutrients, have very little impact on blood sugar, and contain little in the way of calories.

2) Not eating frequently enough.

It is a social custom to eat “three square meals” a day. While this may do for social purposes, for weight loss, you will want to aim for more frequent feedings. It is recommended that you consume a minimum of 5-6 small meals each day. By doing so, your body gets the signal that food is abundant, and there is no need to conserve energy.

Additionally, frequent feedings maximize your metabolism, as your body is constantly busy, burning calories by digesting your meals. By not letting too much time pass between meals, you stabilize blood sugar levels since they never really get the chance to drop. By keeping your blood sugar stable, your hunger levels are minimized, decreasing the chances that you will be tempted to overeat at your next meal.

3) Choosing to drink your calories instead of eating them.

This is a very common problem among those attempting weight loss, due to the abundance of “healthy” diet smoothies, protein concoctions, and weight loss shakes. There are 2 factors to keep in mind when relying on these liquid meal replacements.

First, many of the liquid diet shakes on the market and all fruit smoothies have an abundance of sugar in them. This causes an immediate surge in energy followed by a huge crash due to the release of insulin to control the blood sugar rise. This dramatic shift in blood hormone levels (particularly insulin levels) is something you want to avoid, both for health reasons and for weight loss.

Secondly, most weight loss shakes are devoid of fiber. Fiber is one of your most precious allies when you are dieting. It helps you feel full and blunts the rise in insulin levels when all that sugar hits your bloodstream. While fruit smoothies do contain some of the fiber from the pulp of the fruit, a better strategy would be to eat the actual fruits contained in the smoothie.

Lastly, the amount of calories that can be concentrated into a shake or smoothie is far greater than the equivalent volume of actual food. A 16 oz fruit smoothie may contain as many as 600 calories, and will not fill you up all that much! On the other hand, eating 600 calories of fruit will prove to be much more than the typical person can manage in a single sitting (at least, I personally don’t know anyone that can eat more than 2 pounds of bananas at a single sitting!).

Think about it- when making major dietary changes, you want to get the most out of your calories. Wouldn’t you rather fill up, rather than drink something and be hungry again soon after?


A Successful Weight Loss Diet Starts from the Inside

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A Successful Weight Loss Diet Starts from the Inside

If you’re like most women, you’ve been on a million weight loss diets, from Weight Watchers and Atkins to South Beach and celeb diets. You voraciously read magazines for their weight loss tips and gravitate toward the headlines that promise you can lose weight fast. The chances are good that you have, indeed, lost weight on many of these diets, but the chances are even better that you’ve gained it all back – plus some. Your skinny jeans become your tight jeans, and then they get tucked in the back of your closet, along with your fantasies of becoming a size 0.

Weight Loss Diet Failure

You’ve probably bought into the propaganda that says you’ve failed at dieting; a different – and more accurate – way of looking at it is that the weight loss diet has failed you. That’s because most diets focus on short-term changes that result in temporary weight loss, but never tackle the underlying factors that make you put on the pounds to begin with. In other words, they focus only on the “outside” problem – your body – and neglect everything below the surface – your emotions, your intellect, and your relationships.

A diet for summer might work for swimsuit season, but if you don’t strengthen your foundations before you lose weight, those Diesel skinny jeans won’t fit when fall rolls around.

Turning Failure into Success

In order to lose weight and keep it off, you need a guide who will lead you on an exploratory journey to discover the power and control that you possess. Then, you need to be taught how to harness those powers to achieve all that you want in life – including fitting into your skinny jeans.

You may have been told – either verbally or through insidious advertisements – that if you don’t have power over your eating, you have no power at all. Nothing could be further from the truth. Every woman is magnificent, and every woman has mental powers, emotional powers, social powers and physical powers just waiting to be tapped. When you heal your past wounds, and recognize and reinforce the power within you, you have laid the foundation for permanent weight loss.

Practical and Fun

If a weight loss diet is a drag, you’ll never succeed in reaching your goals. On the other hand, if you have an empowering program to follow that is also practical and fun, you hold the keys to success. In fact, you can even drop a whole size in two weeks.

The “secret” – if you want to call it that – is to adopt a well-tested exercise program that can instantly fit into your lifestyle. Remember, the success lies in simplicity, clarity, and practicality. Then, you need to adopt an eating plan that works synergistically with your exercise plan to build on the foundation of the inner work you have done in order to embrace your personal power.

Remember that, with the right guide, you can do more than go on yet another weight loss diet; you can truly win in all areas of your life and achieve an outer beauty than matches your inner beauty.


How to Overcome Emotional or Compulsive Eating

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How to Overcome Emotional or Compulsive Eating

Have you ever felt so lonely that it made you grab that tub of ice cream on the refrigerator and eat it while your tears were flowing? Or have you ever felt so overjoyed that you ate a lot while laughing and talking to others about your exciting experience? Yes, we all love to eat no matter what the circumstance is. Food is a basic necessity in life. Even when we are not too emotional, we eat because it is a way of life.

Everyone knows that we eat to get nourishment and to stay healthy. But too much eating can put on excess body weight, which could lead to being unhealthy. Becoming overweight can be stressful. I know, I’ve been there. I was naturally slim but as I age, my metabolism becomes slower, thus, gaining those extra pounds on the scale. But I was able to overcome that. I won’t write here about how I lost weight but I’d like to focus on emotional eating. One of my online friends inspired me to write this. She broke up with her boyfriend, was able to move on, but is now getting emotional again. Oh well…

We all have great and terrible days. Now, some people eat a lot whenever they feel emotional or stressed out. I don’t know the reason but eating can make us feel better. But the fact still stands that if you eat excessively, you will put on extra weight, which is not easy to lose. So, what triggers us to become an emotional eater? Try to ask these questions to yourself:

-Have you recently experienced a painful break up or loss of a loved one?

-Have you been feeling stressed out at work?

-Has there been any unresolved family or personal matters that’s been bothering you?

If you answer “yes” to any of the questions above, chances are you might be an emotional eater. Assess yourself – do you eat even when you’re not hungry? I was an emotional eater. During those times, when anxiety attacks, I turn to my “comfort foods” such as ice cream, chocolates, cakes, doughnuts, and other sweet treats. Until I realized that I had already gained too much weight and that my clothes won’t fit anymore. It’s not just all about staying fit and maintaining the body I want. It’s all about staying healthy. So, let me share how I was able to overcome being an emotional eater:

Acceptance

I accepted the fact that I eat a lot whenever I feel stressed out or emotional. I believe this is first step in overcoming emotional eating. When you have already accepted that fact, then it would be easier for you to pause and think first whenever you feel the urge to bite that big slice of pizza just because you get disappointed or things didn’t go your way.

“Am I really hungry?”

This is something you should ask yourself before reaching for that tub of ice cream or before you bite that big chocolate bar. I read somewhere on the Internet (sorry, I forgot where I got this information) that whenever you “think” you are hungry, drink a glass of water first because thirst may be confused with hunger. The same thing can be applied to compulsive eating. Whenever you feel anxious, drink a glass of water first. Then think and ask yourself, “Am I really hungry?” before eating.

Exercise

This is one habit I made myself develop and I was so proud the first time I had avoided compulsive eating. That time, I had a rough night at work (I used to work at nights) and when I got home in the morning, I was almost tempted to order a burger from a fast food delivery but I changed my mind. Instead, I changed my clothes and wore my running shoes. I jogged and circled the neighborhood. I felt amazed because for the first time, I had noticed the color of my neighbors’ houses, the lady with 5 cats, and the happy children walking their way to school. It was like I had just moved in but I have been living in the same neighborhood for more than 5 years now. After a healthy sweat, I went home, took a quick shower, had breakfast (a healthy one without burger and doughnuts), and felt happy. And yes, I did not overeat.

Divert your attention

What if you suddenly felt nervous, excited, or temperamental? You may focus your attention to other things. What I do is I write it on a piece of paper, or to my diary (yeah, I still keep a diary.) Or you can listen to good music or watch a good show – just avoid reaching out for a pop corn. Or if it is possible and safe for you to do so, you may go out for a walk. Just walk calmly and breathe. Do something that could focus your attention to something else aside from eating – except of course, when you are REALLY hungry.

Treat yourself

I never stayed away from ice cream, doughnuts, cakes, chocolates, and other sweet stuff I love. Overcoming compulsive eating doesn’t mean you have to let go of the things you like (at least, that’s what I think). What I do is I eat those rarely and I just eat them to reward myself. Like the time when I was able to finish all my DIY wedding invitations, I felt happy and thought I deserved a reward. So I had three scoops of my favorite ice cream. Yes, I still had ice cream but I didn’t consume the whole tub. I had three scoops because I believe I deserved it. And that was all.

Overcoming emotional eating is not an easy task. In some cases, you might need to seek professional advice to help you improve your well being through unwinding procedures, honing your critical thinking abilities, and controlling your emotions. Seek professional help and get your family involved too.

Just to remind you, I am not a professional. I am just merely sharing my experience. It would be best to talk to a specialist in this field.

How about you? Have you been a compulsive eater? How were you able to overcome emotional eating? Feel free to share your comments and suggestions on the comment section. Thank you for reading!