Incidental Calories Count



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Posted by FitStyleLiving – #instashot #nocrop #icecream #weightloss #food #foodie #tips #weightlosstips #instasize… https://t.co/a52hPOsCME #WeightLoss

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.

I have one thing i do that has worked really well. I have lost weight with Venus Factor. They have more information about it on their video here. That's it for today! I hope you enjoyed it!


A Goal Without A Plan Is Just A Wish



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Posted by FatBurnersDiary – Be Inspired To Lose Weight http://t.co/HZdf093GFu #WeightLoss

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.

  1. 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.
The two most common exceptions are:
  • 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.
  1. 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.
  2. 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.
  3. 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.
  4. 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.

Watch Out, Ladies – Alcohol Can Cause You To Overreat



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Posted by FSPHealthandFit – Watch out, ladies – #alcohol can cause you to #overreat http://t.co/bT8dRm5iew #weightloss #weightlosstips #WeightLoss

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

References

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.

Six Pieces Of Advice For Successfully Motivating Weight Loss

By Leslie Ball
Weight Loss Motivation
Weight Loss Motivation

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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It Takes 4 Weeks For You To See Your Body Changing


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Why friends and family may not be thrilled with your weight loss — and what to do about it

You’ve given up most of those high-calorie foods you used to love. Exercised every day, even when you didn’t feel like it. And finally, it’s all paying off: You’re edging toward your weight loss goal — and looking pretty terrific!

At the same time, you’ve encountered what seems like a surprising lack of enthusiasm from some of your family and friends — maybe even your partner — about your new look.

As unusual as this may seem, experts say it’s actually quite common to receive some unexpected reactions when you dramatically change your appearance.

“Human beings are hard-wired to resist change, so it’s not uncommon to encounter some resistance whenever change occurs,” says John McGrail, a Los Angeles clinical hypnotherapist and behavior expert.

Complicating matters further: When we accomplish a goal — particularly something as difficult as losing weight — it may serve to remind friends and family of their own failed attempts. That, too, can spark a negative reaction.

“In some ways, your weight loss becomes a symbol of their inability to accomplish their goals, so they may begin to act resentful — or even mean — oftentimes without even realizing they are doing so,” says Christian Holle, PhD, an assistant professor of psychology at William Patterson University in Wayne, N.J.

If their goals happened to also involve weight loss, the resentment (especially from friends) can be doubly strong.

“You may find that they are suddenly excluding you from activities, saying mean things, taunting you about your new body or even your new clothes — all born of resentment about not being able to achieve their own weight loss goals,” says Warren Huberman, PhD, a psychologist who often counsels patients in conjunction with the New York University Program for Surgical Weight Loss.

What’s more, Huberman says, when you experience that resentment, it’s not uncommon to have a “knee-jerk reaction” yourself and to pull away in anger and hurt. But this is the last thing you want to do.

“You have to think about how you would feel in a similar situation, or maybe how you felt when others lost weight and you couldn’t,” Huberman says. “Try to put yourself in the place of the person who didn’t win the lottery, so to speak, and you’ll see that the resentment is all about them and not about you.”

No Need For A Detox Diet


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Posted by ANNETTE HAMLIN – Never need to do a detox diet if you incorporate these foods into your normal diet. corehealthcoaching.com.au #Weightloss #Detox

Detoxing your body can do more for your body than just put a glow on your face or help you shed some pounds. The main purpose of following a detox diet is to take the load off organs that detoxify your body and help them function better.
Following a detox diet also prevents chronic diseases, enhances the function of your immune system, slows premature aging, provides mental and emotional clarity, and increases energy. Moreover, eliminating toxins and feeding your body healthy nutrients isn’t difficult!
If you’re ready to begin detoxing your body, here are ten foods you should include in your diet.

Heart Cleansers
#1 Wild Salmon
Salmon is rich in omega-3 fatty acids which help protect the heart and reduce triglyceride levels in the blood. These anti-inflammatory healthy fats are also known to reverse arterial stiffness, which is a common side-effect of smoking.

#2 Spinach
This leafy vegetable is an essential detox food your heart. Spinach is rich in vitamins A and C- both antioxidants that fight free radicals in the body, thereby keeping cholesterol levels in check. Spinach also has folate which keeps the cardiovascular system healthy and magnesium that helps lower blood pressure.

Liver Cleansers
#3 Lemon
Being a citrus fruit, lemons are loaded with vitamin C, which is essential to the body in several ways. Among other uses, vitamin C is needed to make glutathione- a powerful antioxidant that detoxifies the liver, in addition to enhancing the immune system and neutralizing free radicals. Lemon also increases the production of bile which is necessary for digestion. At the same time, lemon juice controls the flow of excess bile into the digestive tract, thereby preventing the formation of ulcers. Further, drinking lemon infused water or lemon juice first thing in the morning balances out the acidity of foods consumed the previous day. Lemon juice contains anti-cancer compounds and helps maintain the body’s pH levels too.

#4 Artichokes
This wonder vegetable, which is actually a flower bud, helps the liver function at its best by promoting the production of bile. Artichokes are also able to protect the liver owing to the presence of silymarin- a phenol compound. In addition, artichoke leaves are rich in anti-cancer polyphenols and also have anti-viral and anti-fungal properties.

Kidney Cleansers
#5 Kale
Kale is packed with antioxidants and has anti-inflammatory properties, which is why it is highly recommended by doctors to patients with kidney-related diseases. In addition to flushing out kidneys, kale also is a nutrient-dense food, so you should eat it as often as you can.

#6 Basil
This full-of-flavor herb is a great addition to soups, salads, grilled vegetables, and a lot other dishes. What’s more, it is rich in antioxidants and has anti-bacterial properties! Basil also expels unwanted toxins out of the body by supporting the functioning of the kidneys and acting as a diuretic.

Digestive System Cleansers
#7 Whole Grains
Whole grains such as brown and wild rice, quinoa, and steel-cut oats are complex carbohydrates that are rich in soluble as well as insoluble fiber. The high fiber content ensures regular bowel movement, thereby helping you eliminate body waste efficiently. Apart from this, fiber-rich grains also reduce the risk of colon cancer, and gastrointestinal disorders like duodenal ulcers, irritable bowel syndrome, reflux, and diverticulitis.

#8 Fresh Fruits
Fresh fruits are among the most effective foods that can cleanse your digestive system. That’s because almost all fruits contain ample amounts of fiber that aids digestion. Fresh fruits are also rich in essential vitamins, minerals, and other compounds that can nourish the body and help detoxify it. Some fruits that are great cleansers are apples, blueberries, cranberries, avocado, and grapefruit.

Overall Body Cleansers
#9 Beetroot
A single serving of this delicious root vegetable can work wonders for your whole body. Beetroots contain abundant phytochemicals and minerals that help fight infection, purify the blood, and cleanse vital organs. They also boost the body’s intake of oxygen at the cellular level, making them an excellent overall body cleanser. Additionally, eating beetroots regularly can help fight cancer, boost the functioning of the brain, reduce arthritic pain, and more.

#10 Cabbage
This cruciferous vegetable helps cleans the liver and also acts as a diuretic, flushing toxins out of your body. Cabbages also contain sulfur that helps break down toxins so that they can be eliminated easily.

Conclusion
Now that you know about these ten amazing detox foods, what are you waiting for? Get started on your detox diet right away! Just make sure you don’t follow fads blindly; a detox diet will benefit you only if you do it right. So eat healthy, take your detox diet slow at first, and you’re sure to bring the balance back into your life by helping your body function as well as it can.

20 Simple Tips To Lose Weight In Just 10 Days


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Posted by Brandy Dyess – How to lose weight in 10 days? Is that even possible?

Tips for Eating for Weight Loss!

1. Get the Blues

“I got the blues” may conjure up memories of those macaroni and cheese commercials from the ‘90s, but we’re talking about blue dishware. The color blue can act as an appetite suppressant because it has the least appealing contrast to most food. Research says toavoid plates that match the food served on them (like white plates and fettuccini Alfredo), because there is less of a contrast, which may prompt us to eat more. A small but potentially useful trick!

2. Eat Snacks!

Skipping out on snack time won’t necessarily lead to weight loss, since low calorie consumption can actually slow metabolism . Eating less than three times a day may benefit those who are obese, but research shows skipping meals throughout the day and eating one large meal at night can lead to some undesirable outcomes (like delayed insulin response) which may increase the risk of diabetes . Instead of forgoing breakfast or lunch, stick to a few meals a day with healthy snacks in between.

3. Peruse the Perimeter

Next time you need groceries, circle the perimeter of the store before going in. This isn’t a way to stalk out your prey, but actually a tactic to load up on the healthy stuff first. The edges of grocery stores generally house fresh produce, meat, and fish, while the inner aisles hold more pre-packaged, processed foods. Browsing the perimeter can help control how many unwanted additives are in the grocery basket.

4. Stock the Fridge

Make an effort to fill the fridge with healthy produce and proteins (from perusing the perimeter!). Keep lots of fresh fruit and veggies on hand. And for when the fruit basket goes barren, make sure the freezer is stocked with frozen veggie mixes or berries (grab the bags full of just veggies, not the ones with butter-laden sauces). You may be less apt to order out when you’ve got the makings of a healthy dinner right at home. And the good news is, healthy food doesn’t always have to be pricey.

5. Eat in the A.M.

Skipping breakfast in order to “save your appetite” for dinner probably isn’t a safety shield for late-night noshing . While there’s still debate on how important breakfast really is, not eating until the afternoon may lead to binging later on (ie. four servings of mashed potatoes) . Make sure to stick a reasonably sized breakfast with plenty of protein; we tend to eat the same sized lunch and dinner regardless of how many calories we eat in the morning .

6. Get Busy in the Kitchen

We promise cooking doesn’t take long! Restaurants often use larger plates than the ones we have at home, and studies show that increased portion sizes result in increased energy intake, even if there’s a doggy bag involved .

7. Prioritize the Pantry

Take a little time out to toss the junk. If you’ve got some favorite not-so-great items you’d like to save as a treat, tuck them in the back of the pantry with healthier items, like whole grain pasta, rice, beans, and nuts up front. We know that just because the cans of tuna and a bag of lentils are right in front doesn’t mean you’ll forget the brownie mix altogether, but it’ll help keep the brownie mix out of sight, out of mind. Just seeing or smelling food can stimulate cravings, and increase hunger (especially true for junk food) .

8. Serve “Restaurant” Style

Instead of lining up the breadbasket, entire casserole, and salad bowl, right on the table, leave food on the kitchen counter (away from reach). When you’ve cleaned your plate, take a breather then decide if you really want those seconds. Changing up the environment, like by leaving food by the stove, can help reduce food intake .

9. Use Smaller Plates

History shows plate sizes have increased over the past millennium . When it’s time to sit down for dinner, choose a size-appropriate plate or bowl. Using a smaller plate (8-10 inches) instead of a tray-like plate (12 inches or more) can make us feel fuller with the same amount of food. How does this magic trick work? The brain may associate the white space with less food, plus smaller plates generally lead to smaller portions .

10. Chew Slowly

Eating slowly may not fit into a busy workday, but it pays to pace your chewing: the quicker we eat, the less time the body has to register fullness . So slow down, and take a second to savor.