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Gifts are taken and given away, money comes and it goes away. But a true friend is like the tree which is firmly planted by the rivers. Provides fruits, shade and shelter until it dies. Cheers to our Friday friends!
I’m hoping that Thursday happy hour, doesn’t become Friday sad morning hangover. Happy Friday.
Beautiful morning, blessed day and possible transformation for the better are the things I prayed for everyone to have. Happy Friday.
Good morning, give someone you love a hug and tell them you love them because they might just need it this morning. Happy Friday.
Monday morning came and I was droopy and sad. Tuesday morning I was rubbing my eyes. Wednesday morning was like pulling through it all. Thursday felt like I couldn’t do it. Friday morning is when the party started!
Don’t let the days of toil and hard work fade your memory of the awesome time called Friday morning. It is the day when you know the last day of work has dawned and freedom is coming by.
There’s a simple way to stop eating mindlessly: Pause before you make a decision. Pausing assures that you have a chance at exercising choice rather than being a victim of impulse. Now, what does that mean exactly?
Without pausing (it can be for as little as 3 seconds) you are essentially on automatic drive. You are acting out of the body’s desire rather than your well-being. Sometimes those two are aligned (what your body wants and what your well-being requires) and sometimes they’re not. When it comes to food they’re mostly not.
Pausing doesn’t mean saying no to a food you crave. In fact, I often indulge after pausing because the pause helped me understand that indulging in this particular food at this particular time was the right thing to do. See, pausing and reflecting often arrive at the same conclusion as impulse and urge. But at least you’re CHOOSING the indulge rather than being at the mercy of it.
Of course pausing alone isn’t helpful. It’s what you do with that pause that makes the difference. For me, that pause allows me to ask two questions: How badly do I want the food? And am I willing to postpone eating it until I want it a lot more than I do now.
These are important questions to ask yourself because they will lead you to the holy grail of being able to lose weight without dieting. By pausing and reflecting, eating mindfully, you will be able to completely eliminate low-craving indulgences.
Let me explain briefly what I mean. If I eat just because I have a craving for a food, well, that doesn’t give me much choice about it. That means I’m a total victim of the slightest craving. But if I can put a couple of rules around when I will yield to my cravings, then I’m at choice.
My rule is simple: Indulge when a craving is high; don’t when it’s not. Mindful eating isn’t just about being aware, but about taking appropriate action. And it’s also about not being on a diet (the definition of mindlessness, if you ask me).
I’m not the only who thinks this way. In a great article on intuitive eating, the folks at intuitiveeating.com remind us of having the right consciousness:
1. Reject the Diet Mentality Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.
Amen, sisters. Or brothers as the case may be. Instead of training yourself to be on a diet, train yourself on how to manage your cravings. How to indulge them gleefully and when to resist them. It’s easy to resist a low craving and extremely hard to ignore a high craving. Where the weight comes off in managing your cravings is in this factoid: Low craving eating accounts for a good deal of the calories we consume. If you can eliminate “low craving” eating (easy to do) you’ll eliminate a whole lot of calories without being on a diet.
To lose weight, you need to burn more calories than you eat. Every good weight-loss plan has the same two parts: food and physical activity. Wise food choices can help you eat fewer calories and daily (or almost daily) physical activity helps you burn off some of the calories you consume. You lose weight more easily and you’re more likely to keep it off, too.
- Keep portions smaller than your fist. It’s easy to overeat when you have too much food on your plate. Smaller portions help prevent overeating. Overeating can make health problems worse, especially if you have diabetes. One way to control overeating is to reduce portion sizes when you eat. For most foods, a reasonable portion is ½ to 1 cup – about the size of a woman’s fist. Even if your fist is larger than that, it is still a handy measuring tool that goes everywhere you go. Just keep your portions smaller than your fist. See our Suggested Servings from Each Food Group andHealthier Kids portion sizes. Not all foods fit the “fist” rule.
- Lean meat, chicken and fish. For these foods, keep portions the size of a deck of cards (about half the size of your fist) and trim all visible fats before cooking.
- Plain vegetables, including salads without dressing. You can have as much as you want because these foods are nutritious, filling and low in calories.
- Control your hunger with filling foods that are low in calories. Foods such as lower-sodium soup, salad, fruits and vegetables can help fill you up without adding a lot of calories. These foods will satisfy hunger and help you lose weight. Research shows that people feel less hungry when they eat a certain volume (amount) of food. High-fiber foods, such as fruits and vegetables, can provide a feeling of fullness and also digest slowly. That helps you feel satisfied longer so you eat less.
- Keep track of what you eat. When you keep track of what you eat, you’re more likely to meet your food goals. Studies show that keeping a food log or diary helps people lose weight and keep it off.
- Make trade-offs to reduce how much sodium, saturate and trans fat and sugar you eat. Foods high in fat and sugar are often high in calories, too. But that doesn’t mean you have to give up your favorite foods. Learn to make trade-offs instead. If you want to indulge in your favorite dessert, enjoy a smaller portion and eat a lower-calorie meal.
- Enjoy more physical activity. As you already know, regular physical activity is important for keeping your heart healthy. Increasing physical activity may help you lose weight and strengthen your heart at the same time.
Weight Loss And Alcohol
If you are trying to lose weight, you can boost your efforts by cutting back on alcoholic drinks. Alcohol can cause weight gain in a couple of ways. First, alcohol is high in calories. Some mixed drinks can contain as many calories as a meal, but without the nutrients. You also may make poor food choices with you drink.
While you do not have to cut out all alcohol if you are trying to lose weight, you may need to make some changes. You should watch the number, and type, of drinks you choose. You will also want to keep an eye on how drinking affects your eating habits.
Calories and Portions Count
So, how much can you drink if you are trying to lose weight? Health experts recommend that anyone who drinks does so in moderation. This means no more than 1 drink per day for women and no more than two 2 drinks per day for men. You may want to drink even less than that while dieting.
Keep in mind that alcohol has empty calories. This means it has a lot of calories, but few nutrients. So in order to drink alcohol while cutting back on calories, you need to plan it into your daily calorie count so you do not go over. Also remember that when you drink alcohol, you are replacing potentially healthy, and filling, food with calories that do not fill you up.
When choosing what to drink, you will want to choose your calories wisely. Here is a quick comparison of some common alcoholic drinks:
- Regular beer, about 150 calories for a 12-ounce glass
- Light beer, about 100 calories for a 12-ounce glass
- Wine, about 100 calories for a 5-ounce glass
- Distilled alcohol (gin, rum, vodka, whiskey), about 100 calories for a 1.5-ounce serving
- Martini (extra dry), about 140 calories for a 2.25-ounce glass
- Piña colada, about 490 calories in a 9-ounce glass
Pay attention to what else goes in your drink. Many mixed drinks include juices, simple syrup, or liqueur, which all add extra calories. These calories can add up quickly. Look for lower calorie options, such as a splash of juice and soda water. You may want to skip mixed drinks completely and stick with beer or wine.
Portion size is something else you should keep an eye on. Know what a standard drink looks like:
- 12 ounces of beer
- 5 ounces of wine
- 1.5 ounces (one shot) of hard liquor
The sizes of alcoholic drinks at a restaurant or bar are often larger than the standard amounts listed above. In some cases, one drink may actually have two or more servings of alcohol and calories. If you are served a drink that is larger than the standard size, skip a second drink. At home, use a jigger when mixing drinks, and serve them in smaller glasses. It will feel like youa re having more.
Eat Before you Drink
Drinking on an empty stomach will make you feel tipsy quicker. This can lead to eating or drinking more than you want to. Having some food before you drink will help your stomach absorb the alcohol more slowly and help you make better choices.
Studies show that people tend to make poor food choices when drinking alcohol. To avoid piling on the calories after a drink or two, have some healthy snacks ready to eat when you get home or make plans to have a healthy meal after your drink. Good snack choices include fruit, air-popped popcorn, or hummus and veggies. Turn your back on the nuts and pretzel mixes while you are at the bar. It is easy to gorge on bar snacks without realizing it.
Take it Slow
Just like eating too fast can lead to overeating, gulping down drinks may cause you to drink more than you would like. Sip your drink slowly, putting it down in between sips. When you are done, have a non-alcoholic drink, such as water or low-calorie soda, before having more alcohol.
Make a Plan for Drinking
The best way to control calories from drinking is to limit how much you drink. Before you go out, set a limit for yourself and stick with it. It is ok to turn down a drink you do not want or refuse a top-off on your wine glass. You can skip drinking altogether and volunteer to be the designated driver.
When to Call the Doctor
Call your health care provider if:
- You or someone you love is concerned about how much you drink
- You cannot control your drinking
- Your drinking is causing problems at home, work, or school
Breslow, R. et al. Alcoholic Beverage Consumption, Nutrient Intakes, and Diet Quality in the US Adult Population, 1999-2006. Am Diet Assoc. April 2010; 110(4): p 551-562. PMID: 20338281 www.ncbi.nlm.nih.gov/pubmed/20338281.
Centers for Disease Control and Prevention. Alcohol and Public Health: Frequently Asked Questions. July 9, 2015. www.cdc.gov/alcohol/faqs.htm. Accessed September 25, 2015.
French, M. et al. Alcohol Consumption and Body Weight. Health Econ. July 2010;19(7):p814-832. PMCID: PMC3082959www.ncbi.nlm.nih.gov/pmc/articles/PMC3082959.
National Institute on Alcohol Abuse and Alcoholism. Rethinking Drinking: Alcohol and Your Health. rethinkingdrinking.niaaa.nih.gov. Asked Questions. July 9, 2015.
You probably already realize just how frustrating it can be to try to shed unwanted pounds and build a healthier body. There are so many factors involved that it can be one of the toughest challenges around. If it were easy, then we wouldn’t have millions who try and fail to drop those pounds every year. To succeed in your own efforts, you need to consider several key pieces of advice for motivating weight loss.
You expectations will play a large role in your success or failure. Are you expecting to lose all that weight in a month? The fact is that most people don’t get fat in a day or a month. They typically won’t lose that fat that quickly either. Realistically, healthy fat reduction involves losing no more than two pounds each week.Another key is to incorporate your favorite foods into any dietary plan. If you try to deprive yourself of those things, you will fail. It is the rare person who has the willpower to see his favorites and refuse them day after day. Recognize that it is the amount you eat that makes you fat, not the food itself. With that in mind, treat yourself on occasion.
Calories cannot be ignored, since they are key to losing excess pounds. Track them, log them in a book, and record every meal and all exercise that you do. You can’s modify your strategy if you don’t know what you’re doing, so be sure to compile that data. Later, you can gain inspiration from reviewing just how well you’ve done.
Accentuate the positive, while avoiding negatives. It is tempting to be down on yourself over your fat, but that accomplishes nothing. Many dieters who constantly criticize themselves simply give up and resume bad habits. Remain focused, think about how good you’ll look and feel when the process is done, and surround yourself with others who will focus on those same things.
There is nothing like preparing your own food to teach you about proper nutrition. By doing so, you will learn to create new and healthy meals, gain control over the ingredients used in your meals, and regulate not only what you eat but how much you eat. The entire process can be extremely motivational, and can help to keep you focused on the task at hand.
Prepare to fail. That sounds counter-intuitive, but it actually makes sense. Accept the fact that at some point you are going to eat more than you should. You’ll break your diet. Accept it beforehand, and commit to getting right back on that diet as soon as you fail. Don’t let one or even several failures stop you from continuing on your journey.
There are few tasks more monumental than that of shedding excess weight. However, if you are prepared to follow these six basic pieces of advice, you can continue to be motivated to continue your efforts through to the end. When it’s all said and done, you’ll discover that the end goal was well worth the work required to achieve it.About the Author:
Six Pieces Of Advice For Successfully Motivating Weight Loss
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