Category Archives: Diet Plan

Better control over your diet.

Creating A Diet Plan For Weight Loss That Works

 

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Creating a diet plan is a good strategy if you want to lose weight. It will be easier to achieve your goals if you can break down your plan into smaller steps that you can take on a daily basis. Here is how you can create a diet plan that works.

1. Start By Assessing Your Needs

Do you know how many calories you need to eat in a day? How many times a day do you need to eat? You need to create a diet plan that is adapted to your needs so you do not feel hungry while you go through your weight loss plan. You can find diet plans online or purchase one but keep in mind that they might not be adapted to your unique needs.

The 3 Week Diet

2. Don’t Make Things Too Complicated

You will get better results if your diet plan is not overly complicated. You need to focus on adopting a healthy diet that is adapted to your needs and keep things simple. You will lose weight if you can adopt healthier habits but there is no need to eat specific foods or to eliminate some foods from your diet.

3. Create A Diet Plan Adapted To Your Lifestyle

Your diet plan will not be easy to follow if you have to go out of your way to cook or to find certain foods. An efficient diet plan should be based on the foods you love and should be adapted to your lifestyle. You can for instance plan your meals for the week in advance and cook everything during the weekend so you can freeze smaller portions. Avoid dishes that require fresh ingredients if you don’t have time to go grocery shopping more than once a week.

4. Make Snacking A Part Of Your Plan

Cutting back on snacking will help you lose weight but this doesn’t mean you have to completely eliminate snacking. You need to leave some room for snacks in your diet plan and should look for healthier alternatives. Eating a mid-morning snack will give you a well-needed energy boost and will help you make healthier nutritional choices at lunchtime.

5. Set Some Goals That Are Achievable

Following a diet plan is not easy and you will have to find ways to stay motivated. It will be easier to stick to your plan if you set some small daily or weekly goals that are achievable. You will find that achieving your goals is a very rewarding experience and a source of motivation. Set some smaller goals such as avoiding a specific unhealthy snack, cutting back on the portions you eat or finding a new healthy dish you love.

The 3 Week Diet

You will probably have to make a few adjustments to your diet plan once you start following it. Get some help from a nutritionist if you are not sure how to create a healthy diet plan or do more research on nutrition and weight loss before you get started.

How To Develop A Healthy Diet Plan

Many people are convinced diets don’t work. Some of them have the experience of repeated trial and error, thus being already disappointed and ready to give up trying anything new. Unfortunately, most diets fail because they aren’t sustainable on long term. When you have to give up all your pleasures and to exhaust yourself in the gym, it’s easy to understand you won’t be able to stick with your plan for too long. A healthy diet plan should be a new and sustainable lifestyle rather than a desperate attempt to lose weight.


The 3 Week Diet

You can develop your own healthy diet plan by following a few basic principles. First of all, you don’t need to give up the foods you like most. Make them part of your diet, but limit the size of your meals, in order to comply with the daily calorie intake you aim for. Although alcohol isn’t good for you, the occasional glass of beer or wine is fine, if you drink it with one of your meals.

How Do You Make It Work

A healthy diet plan shouldn’t make you starve. You need to eat only when you are hungry, and stop eating the very first moment you feel the satiety sensation. This might be a problem for some people, as repeated diets may have troubled their metabolism already, so their brain isn’t able to detect satiety any longer. This inability to know when you should stop eating has a direct impact on your insulin levels, causing your body to start storing fat instead of using it for providing you the energy you need for your daily activities. In conclusion, the first principle of a healthy diet plan is to eat only when you are hungry and to stop as soon as you feel full. As a matter of fact, if you can’t detect satiety, you should stop when you are still a little hungry but not starving.

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You should also watch your snacks between the main meals of the day. It’s not good for your stomach to be always full and working on digesting something. If you want a healthy stomach and a slender body, allow your digestive system to rest between the meals. If possible, give up the snacks completely. If you can’t do it, consider allowing at least three hours between them or between one of your main meals and a snack. This time interval would be enough for your stomach to process your last meal and have a well deserved rest before you make it work again.

Each Step is Important

What you eat is also important, so you should make sure your diet contains a lot of vegetables and greens, as well as the proper amount of protein and fat required for a healthy balance. Carbs are also good for you, but should avoid excesses, as they can trigger blood sugar spikes. Some nutritionists believe raw vegan diets are the healthiest choice. However, they aren’t able to support this statement with scientific studies, so you shouldn’t go for a raw diet unless you really enjoy munching on raw veggies. Always remember that your brain wants to find pleasure in the act of eating, so try to make it pleasurable even when you are on a diet. You can eat stuff you hate for a while, but this approach is far from being healthy, as it is going to have a negative impact on your mood. Being slim and depressed isn’t a viable option, so do yourself a favor and continue eating at least some of your favorite foods.


The 3 Week Diet

As you can see, developing a healthy diet plan to stick to on long term isn’t too difficult. However, you have to avoid compulsive eating and snacks, as they are the main reasons why people get overweight and lose control over their body. Make sure you avoid sitting for too long at a time. If needed, set alarms to alert you whenever you have to stand up and take a few steps. Last but not least, if you suffer from certain medical conditions, consider discussing your diet plans with your doctor. If you do things the right way, you have good chances to develop a healthy diet plan to embrace for the entire rest of your life.

Weight Loss And Diet Plans Programs In NY Are Selling A Lot


A NYC personal workout trainer starts out by promising a student that he will do whatever it takes to help his student lose all the weight he wants. In return he tells the person to obey him at all times and to keep his/her temptations in check.

It all starts out with a daily hour dedicated to cardio exercises. Some people even add a run or a swim to the mix to speed up the process. The workout will never show its effect without a proper healthy diet. The trainer makes sure he/she makes a chart for every person they are training. The big apple also houses people who are surrounded by work 24 hours a day and rarely even find time to grab a bite. For such people the trainers have come out with a new and fun way to lose weight.

The 3 Week Diet
A personal workout program in NYC doesn’t cost much but delivers the results is followed properly. The pack consists of either a book or a DVD. This is a full routine of exercises that the user can follow to lose the weight and look slick. There are different programs for different body types so that there are no side effects. The workout programs get more intense with the passing number of days and also instruct the user on how to maintain the body.

Fitness programs in NYC are a bit different from workout programs. There are hundreds and thousands of these available in the market. The customers are often confused and choose wrong. There are many fake products out there which make unrealistic promises and are super cheap. This is a dead giveaway and if people fail to spot them their bodies will bear the brunt. Proper fitness programs like Venus Factor are designed by fitness experts and professionals who know how it all goes about. They never make false promises and ensure zero side effects.Weight loss personal training in NY is very common and people are very serious about it all.

The 3 Week Diet

Staying in shape makes people feel good and confident about themselves and they begin to love life. People visit gyms, dance classes, aerobics, etc., all this to look good and feel good. A weigh loss program in NY is of many types. Some people love to learn something while doing it, for them there are dance lessons aimed at weight loss like Zumba. Next are the people who are always busy and find it difficult to take out time and visit a gym. For them there are virtual tutorials on how to lose weight.

There is something for everyone and all the people have to do is choose carefully and follow willfully. The tough part about weight loss is not the weight loss itself but maintaining the toned body after the loss. Some people get obsessed with fitness and continue to better themselves all their lives. Dwayne ‘the rock’ Johnson is a classic example. He was a wrestler, and then became and actor but he never stopped working out.

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Eating Allows You to Avoid Other Things


You might realize that you have a relationship with food that’s not quite healthy. You might know that you overeat and that you use food to soothe emotions. What you might not know is that eating can be used as an avoidance coping skill.

Eating is more fun than doing many other tasks – and it satisfies you emotionally, while having to tackle things you’d rather not deal with stresses you out. It’s not a hard choice to make.

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How Eating Becomes Avoidance Coping

Eating becomes avoidance coping when you use it to procrastinate. You might scoff at that thinking that eating only takes up your time when you have meals or snacks.

But there’s more to eating that the physical act of ingesting the food that leads to avoidance. Before you can get the food, you have to decide what it is that you’re going to eat.

So you spend time deciding on menus, pouring over cookbooks, scouring the web for new recipes to try out and don’t recognize that you could be using this to escape from doing what you don’t want to do.

Plus, you could also be using going to get the food items as an avoidance technique. It takes time to get to the grocery store and actually pick up the ingredients for the meals you’ve planned.

You might even convince yourself that you have to go to three or four different stores to get the “right” label or the perfect item. Then once you get the food, you spend time getting it ready to make.

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Some food dishes call for more detailed steps than others so you could end up spending hours on food prep. Once you’ve prepared it, then it’s time to cook the food.

After it’s all ready, then you spend time eating the food. Since you can’t leave the kitchen a mess after preparing a meal, you’ll want to clean up the kitchen. You might decide that the pantry needs to be cleaned out as you put items away.

The stove needs to self-clean so you should handle it. Then while you’re at it, you check the refrigerator and see the food that you really should go ahead and throw out.

So you clean out the pantry, you clean the stove, you clear out the refrigerator. Then you decide that you need to sweep and after that, since you swept, why not go ahead and clean the floors so the kitchen will be completely clean.

By the time you get all those things done, the dishwasher cycle has finished and since you hate leaving the dishes in there, you might as well stay in the kitchen long enough to put them away.

By this time, you’ve turned the simple act of getting the food and making it into a full time job. After you’re done, you’re too tired to really concentrate so it’s time for a little relaxing television and then off to bed.

Keeping busy dealing with food related stuff has enabled you to push aside what you should deal with. Some people go through this same cycle every day. The only thing that changes are the chores that they use to keep themselves busy with.

Using Food Allows You to Avoid Decisions

Life is full of decisions and some of these decisions are difficult ones. They can make you feel torn up inside and that hurts. No one enjoys pain – whether it’s physical or emotional.

So if you can put it off, then that’s what you’re going to do and grabbing something to eat will occupy your hands and your mind. You won’t have to think about the decisions you need to make then.

People often avoid making hard decisions because they feel overwhelmed and unable to cope. You might recognize that making the decision you have to make will cause someone else to become upset and rather than deal with the drama, you’ll turn to food to help make yourself feel better.

You might be using food to avoid making a decision because you’re afraid of making the wrong decision. This can be especially true if the decision is going to change your life drastically.

Some examples of decisions like that could be ending a relationship. Quitting a job to take a new one. Or making the choice to uproot your life to move to another state and leave family and friends behind.

Fear of making the wrong decision can lead you to food and you’ll end up putting off making the decision. Some people use food to procrastinate themselves right out of making any decisions until the time to make the decision has passed and it’s too late to change anything.

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Some people use food to avoid making a decision that could actually be a successful one. It’s common that people avoid decision making out of fear of making the wrong one but it’s equally as common to do the same out of fear of success.

Most people use eating to avoid making decisions that might lead to success because they fear change. It doesn’t matter if that change could be positive and give them a better life.

It’s going through having to leave their comfort zone, having to break out of their routine that trips people up. Eating doesn’t cause that same turmoil. So if you can just eat something, then all the turmoil will go away.

If you have to make a hard decision in your life and you find yourself wanting to eat to self-soothe what you’re feeling, that’s a good sign that you’re using food as an avoidance coping technique.

Eating Lets You Avoid Dealing with Work

There is a downside to every single career you can think of because there’s no such thing as the perfect job. Even if you’re in a job that you love and you’re good at your job, there can be issues that crop up that have you turning to food so that you don’t have to deal with whatever is going on.

Usually these issues can be found in three categories. Responsibilities, colleagues and promotions. You might be able to handle all the responsibilities that you have.

But the fact that you need to get them done within a certain time frame can cause the pressure to mount. So you turn to eating so that you don’t have to deal with the feelings of being overwhelmed.

When responsibilities pile up to the point that you can’t possibly get everything done without putting in overtime or having to stay late, this can cause people to turn to eating.

They use food to avoid dealing with the load of work and with the resentment that they feel from having to work so hard. Colleagues who are lazy and put the lion’s share of work on your shoulder for a project can cause you to feel angry.

But since you want to keep a good working relationship, you might not want to speak up. So you just do the work of two people and then you eat to avoid having to deal with the situation with your coworker.

The eating works as a way to de-stress you from the coworker’s actions. It puts a temporary fix on a situation that needs a solution. And as long as you don’t deal with the situation, you’ll continue to use food to avoid it.

You would think that being in line for a promotion would be so exciting it wouldn’t want to be something you would avoid dealing with. But the stress of worrying what will happen if you don’t get it can be taxing.

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So can the stress of worrying what will happen if you do get it. A promotion often means you end up with added responsibilities and longer hours. You might end up getting the promotion without realizing what you were getting yourself into.

Because it’s something you really wanted and you could use the extra money that came along with the promotion, you don’t say anything if you feel overwhelmed by it.

Instead, you turn to food. When you eat, you don’t have to think about all the what-ifs. What if you can’t get everything done? What if you can’t motivate the people you’re now in charge of?

The stress of what could be as well as the stress of what is when it comes to work can make you seek food. When you eat, those brain chemicals are released that make you feel better.

Once you’re soothed, you feel okay about the promotion or whatever is going on at work until the feeling wears away and you’re back at square one.

Eating So You Don’t Have to Exercise or Clean

If there are two things in the world that most people would rather not do, it’s exercise or clean. Neither one of those are particularly fun even if they are a necessary part of life.

There are hundreds of other things that are more fun you could choose to do. Getting ready to exercise takes the time to get into workout clothes, to head out of the house to walk or run or get to the gym.

If you exercise in the house, it takes to workout with the equipment or set up the exercise video. Then you have to take a shower and finish up the rest of the day. Sometimes, people can subconsciously resent the time it takes to exercise.

Knowing they should exercise, especially if they have any health problems can often drive people to eat. This way, they can not only avoid the activity of exercise but can soothe the feelings such as guilt that come along with not doing what you feel you should be doing.

One way that you can change eating so you don’t have to exercise is to change how you look at exercise. If you hate doing it, if exercising is something you absolutely dread even the thought of, then it’s time to change what kind of exercise you’ve been doing in the past.

You replace exercise with eating because it taps into the reward center in the brain. You eat and get a release of the feel good chemicals so you feel better. By changing the kind of exercise you do and make it something you really enjoy, you can gain the release of the same chemicals and reach that same endorphin high you get from eating.

This same method will work when it comes to cleaning. If you hate cleaning, it’s easier to grab some food and turn on the television to catch up on your favorite show.

You feel satisfied when you do that. But the problem is that when you look around afterward the cleaning still has to be done, so you didn’t accomplish anything.

Avoiding things like cleaning and turning to eating instead can keep you trapped in a cycle of avoidance coping. Because once you’ve procrastinated with the food, you’ll go about your day and try to ignore what you didn’t get done.

The uncompleted cleaning chores, however, will be at the back of your mind, nagging you. Unfinished business has a way of causing stress to build up until it’s taken care of. You’re better off just getting whatever you hate to do over with first thing.

Eating to Avoid Dealing with Relationships

Relationships are tricky because emotions are involved. Interacting with people leaves room for misunderstandings, for hurt feelings and for the build up of stress.

But they also can bring plenty of happiness. Regardless of the emotion associated with your relationships, they can be triggers that push you to eat. Eating allows you to avoid having to deal with whatever is going on in a relationship.

You’re using food to try and drown out the hurt, the stress when a relationship is having difficulties. The act of eating offers you comfort and because you feel better, you see the food as a friend you can turn to when you can’t resolve or make sense of a relationship problem.

When you use food to cope with relationships, it never helps. All is does is give you a temporary feel good delay before the same emotions are going to rise up within you.

When you eat to avoid dealing with relationships what’s really going on inside of you is that you’re seeking help to deal with the stress that the emotions brought on.

It’s often much easier to reach for food than it is to deal with a relationship that makes you feel inside out. Discussing difficult issues in a relationships and often being called on to make a hard decision about it is the way to stop running to food.

You might even know the solution and how to solve what’s going on in the relationship that’s stressing you out. But the problem is that other people are the variable.

You don’t know how they’re going to react. That’s what keeps people from dealing with relationship issues. They’re not afraid of the truth or of speaking the truth.

They’re afraid of the other person’s reaction – of their anger, their hurt, or their silent treatment. Eating will temporarily solve whatever is going on but it never solves anything.

Using food to tamp down emotions only teaches you not to feel – to numb yourself – and this can open the door for the development of food related issues like binge eating.

Instead of turning to food, it’s always better to give any relationship and the issue with it a breather. When you have yourself under control and you have calm, then approach the issue to deal with it.

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Dieting Has Become Part of Who You Are

Everywhere you turn, you’ll see advice on how to lose weight. You’ll see tried and true diets touted from the front covers of magazines. Fad diets will also be heralded as the next new weight loss technique.

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You see these things because we live in a diet culture. If you put twenty people together in a room, the majority of them will have been on a diet or are currently on a diet. Dieting has become the new normal and as a result, it has become part of who you are.

Chronic Dieting

Most people don’t realize how narrow their world has become when it comes to dieting. They don’t understand that they’re simply on yet another diet because they haven’t taken a step back and looked at the big picture.

If you’re someone who is a chronic dieter, it means that you have spent untold years on a diet. You might think that it’s no big deal to live the kind of life where you focus on dieting.
The 3 Week Diet

But what you don’t realize is that your life can be overtaken by one diet after another. You can become so focused on counting the calories, obsessing over food that it restricts your life.

You can focus on chronic dieting to the point that foods are identified as good or bad. That creates a mindset of food restriction which is one of the underlying causes of failure to lose weight.

People who are chronically dieting will often fail to see that their weight loss goals aren’t normal. Instead, when they decide to lose weight, they have a magical number in mind that they want to reach.

It doesn’t matter to them if that number is wrong for their bone structure or if that weight isn’t realistic for them. They are linking their self worth, their happiness to that number and they can’t see anything but reaching that goal.

This will cause you to fail at one diet and turn right around and start another. It will also cause you to consider and in some cases, get involved in fad diets that can damage your health.

When it comes to chronic dieting, some people mistakenly believe that if they “fall off the wagon” then they’re technically not dieting. During this time where they don’t see themselves as dieting, the past food deprivation feelings kick in and they will often binge eat what they didn’t allow themselves to have before.

If you’re someone who engages in chronic dieting, it means that your diets are open ended. You don’t set your focus on an end goal. You just keep dieting hoping to reach a number that will give you inner happiness.

Recognizing How Your Dieting Is Affecting You

When dieting becomes part of who you are, you’ll find yourself caught up in yo yo dieting. Some people think yo yo dieting is what happens when someone loses a lot of weight, gains it back and then loses it again.

But yo yo dieting is actually repeatedly losing weight regardless of the amount. If you lose five pounds, gain it back, then lose it again, that’s yo yo dieting. Any amount that’s lost and regained repeatedly qualifies as yo yo dieting.

You might think that the benefits of losing weight are what count regardless of whether or not you gain it back. But you would be mistaken. Yo yo dieting takes a toll on the body.

When you engage in this kind of dieting behavior, your body will start to fight back. It does this as part of a survival mechanism. When you lose and regain repeatedly, your body gets the wrong signals and tries to fight against starvation.

It holds on tight and makes it tougher for you to be able to lose any weight. So in the future, you might start losing less every time you try to diet because your body is working against you.

This can start to rack up the extra pounds and cause you to become heavier than you were before you ever started the diet. Most people who end up obese do so because they engage in state of constant dieting where they deprive themselves and then overeat.

Yo yo dieting can lower the amount of good cholesterol you have in your body and raise your risk of having a heart attack or heart related disease. When you focus your life around diets that have a yo yo effect, it can take a toll on your emotions.

You’ll feel happy and excited every time you lose the weight but then sad every time you see a weight gain. This can end up leading you to experience depression especially if you’re around other people who have dieted and successfully kept the weight off long term.

Yo yo diets take such a toll on your health that they can actually shave years off your life span. You can break the cycle of yo yo dieting so that it stops being part of who you are.

When you want to lose weight, don’t think you need a quick or big change. Instead, make small changes that you can incorporate into your life.
When we make huge changes in our eating patterns, we can rebel mentally especially if we have an emotional attachment to food.

Understand that you will have days when you’ll feel like you blew it with the way that you eat. Just remember that if you eat healthy and you exercise, you will lose weight without having to rely on one diet after another.

The 3 Week Diet

Societal Pressure Is Running Your Life

When everyone around you is doing the same thing, it can be hard to stand apart from the crowd. It’s more normal to be on a diet these days than it isn’t. You want to be accepted.

That’s normal. If being the person who isn’t on a diet threatens that acceptance, most people will change to fit in. Society has a picture of what the perfect weight is and it will tell you exactly what that perfect weight is.

It’s not you. You’ll see what society thinks about your weight in the magazine articles that tell women who wear a size ten how they can “shed those unwanted pounds.”

The average person wears a size between twelve and fourteen. Yet society tells us that if your weight is higher than what could qualify as a fever on a thermometer, you’re fat.

We buy into this pressure and it sends us into a frenzy of having to lose weight in order to fit in. What’s so sad is that the people who are making these claims aren’t people who have a perfect weight.

They’re just as caught up in what they think everyone should like as you are. So you give in. You cave to what society tells you that your body is supposed to look like.

Your last diet didn’t really work for you, so you start yet again determined this time to do whatever it takes to get the weight off. Before you know it, the diet has taken over your life.

It’s what you think about you, it’s what you dwell on, it’s what you and your friends talk about. You continue to chase the elusive vision of perfection because you believe that others must know something you don’t.

If they can diet and have a perfect weight, then surely it’s obtainable to you, too. With this kind of mindset, it becomes your new norm to be in the cycle of dieting and then off of it.

You see it as normal that you gain weight during one of the off cycles. When that happens, you hop into the on cycle and the process starts all over again. You need to take a long look at your life.

See how many years you’ve spent chasing a diet, chasing a perfect weight, trying desperately to fit in to what society says looks beautiful or looks healthy.
Those beautiful women in magazines have had every bulge airbrushed to perfection. It’s not reality. It’s time to say no to societal pressure and to allowing dieting to control your life.

The Diet Identity Crisis

You can tie your identity up in dieting and not even realize that’s what you’ve done. Every time you announce to your friends and family that you’re starting a new diet, you lose your identity.

Your life revolves around the diet announcement. The seeking of approval that you’re going to lose weight, strive for that perfect number. But what you don’t realize is that when you continue to make diet announcements every time you start a new diet, you’re setting the stage for failure.

When others know you’re dieting, you can experience some negativity. You’ll have people questioning you about the foods that you eat. You can end up feeling resentful or guilty, both emotions which can cause problems for you when you’re trying to lose weight.

Despite how well meaning others are, when you announce a diet, most people see that as deprivation. As a result, they’ll often put temptation in your way. “Oh come on. One bite won’t hurt.”

You might think that by announcing that you’re starting a new diet that it’s a good thing that you shared it with others. You could subconsciously be seeking approval.

But studies have shown that by not telling people you’re starting a diet, you can end up having more willpower than if you did. Plus, when you want to make positive changes in your life, if you’re among people who don’t have the same mindset, sometimes, they’ll resent the changes you want to make.

They’ll subconsciously work to get you to stay the same. Whether we like it or not, how people react to what we tell them can impact us and cause us to change directions.

Some people can end up with their lives revolving around diet announcements because they have a diet addiction. This is what happens when wanting to lose weight crosses the line into something that consumes their life and as a result, overtakes their identity.

Dieting and wanting to announce the news every time you start a new one can be a form of trying to bolster your self-esteem. You need the approval of others. When dieting causes you to lose your identity, it means that there are no gray areas with food.

You see what you eat as bad or good, therefore what you eat makes you bad or good. If you decide that you’re going to start a new diet, don’t announce it to anyone who doesn’t have the power to help you along the journey.

Of the people who need to know a diet announcement are your doctor, your weight loss trainer or a dietician. This can be a better support team for you than others can be.

What Happens When Dieting Becomes Part of Who You Are

The way that you think about food is altered. You won’t see food choices as healthy or not so healthy. Instead, you’ll food as either or. You can have it or you can’t.

There’s no middle ground. When you think this way, it can be easier to create a food obsession. This all or nothing mentality is at the basis of many eating disorders.

Instead of creating labels for what you eat and shoving them into one category of the other, eat what you want within reason. Practice eating healthy portions and stopping when you’re full.

Sometimes we get caught up in dieting because we have behaviors associated with food. One of these can be the mindset that if you don’t eat this particular food, it will go out of date and you’ll have wasted the money you spent on it.

Learn to let go of food and know that while it’s not the best thing in the world to waste, it’s not the worst thing in the world either. It’s better to throw food out than throw on the pounds that will trap you in a cycle of dieting.

When you get caught up in a cycle of dieting, it can be easy to lose sight of the fact that eating was meant to be a pleasurable experience, not one we dread. When you label food as good and bad, you can create guilt and stress feelings in your body every time you eat that food.

So you learn to deprive yourself. You have to reach the point where you realize that it’s okay to enjoy food when it’s consumed in a healthy manner. Negative feelings with food can create food issues that cause people to diet and binge and repeat the behavior.

Learn to accept food as simply fuel and only eat what you need to get through your day. When dieting becomes part of who you are, it can make you limit your world to the point that everything must be rigidly controlled when it comes to food.

You’ll start to focus so much on your dieting that you cut yourself off from experiences. You won’t go out with friends to some events because you know there will be food there you might have a hard time not eating.

Or you start to spend so much time looking up the nutrition on every bit of food that you eat that there’s no longer any joy at all in eating. People who let dieting become part of who they are can feel threatened emotionally when something happens to disrupt their diet. They can become diet perfectionists and their happiness revolves around the diet.

You can stop worrying

Are You Worried About Binge Eating?

If you have been struggling with your body image, self worth, or even trying to accept and love yourself, it’s time to take a look at what the core issue is.
For some people, they turn to food not only when they are upset, but also when they are happy. Many don’t even know they have a “problem” for quite some time.

But as the problem emerges, so do the feelings that something isn’t quite right with them. Before long, they begin to live 2 separate lives. Their private live that binges on food, and their normal everyday life that they put on for others.

But over time, these 2 worlds begin to collide and create absolute havoc in their life.
Binge eating disorder, also known as compulsive eating or emotional eating is a very real disorder that effects millions of people.

One woman who suffered from binge eating disorder for many years took it on herself to figure out what the real root of the problem was. After many months of trial and error, she successfully overcame binge eating disorder and changes her entire life around.

Since 2005, this program “End Binge Eating Now” has helped thousands others overcome binge eating disorder.

See if you or anyone you know can relate to what she talks about on her website. This may be the ‘way out’ that you have been searching for.

Is it possible to overcome Binge disorder

Binge eating is not just a habit. There is an actual disease called “binge eating disorder” in which you eat abnormally large amounts of food with an inability to stop eating when your body is technically full. This is a dangerous, life threatening condition, but help is available and recover is possible.
While you can over eat every once in a while, binge eaters consistently eat too much but do not use laxatives or purge to get rid of the food.
Many people who have binge eating disorder have weight problems but some are of a normal weight.

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The signs and symptoms of having binge eating disorder include the following

  • • Having out of control eating behaviors
    • Eating huge amounts of food over a short period of time.
    • Eating even when you aren’t hungry.
    • Eating rapidly when you binge eat.
    • Eating in secret or when you are alone.
    • Feeling ashamed, guilty, or depressed about your eating behavior.
    • Always going on a diet, usually without success.

Risk Factors for Binge Eating

There are some factors in your life that can increase your chances of having a binge-eating problem. These include the following:
• Psychological problems. Most people who have this problem have a negative self-image and don’t feel positive about their accomplishments and skills. You can overeat because you are bored, stressed out, or have a poor image of your body.
• Family history. If you have a first-degree relative such as a sibling or a parent who suffer from binge eating difficulties, you might be at an increased risk yourself. It may mean that there are some hereditary factors that relate to developing this type of eating disorder.
• Over dieting. If you have a long history of dieting as far back as childhood, this may have been a way of compensating for times in which you were otherwise overeating.
• Age. You can have binge eating disorder at any age but most people have an onset of the disorder in their teens or in their early twenties.

The Dangers of Binge Eating

Binge eating can cause you both physical and psychological problems. Some of the major dangers of binge eating include the following:
• Feeling terrible about yourself
• Feeling bad about how your life is going
• Having problems functioning in your personal life, in social situations, or in the work environment.
• Having a poor quality of life.
• Being socially isolated from others.
• Suffering from obesity or being overweight.
• Having medical problems as a result of being obese, including type 2 diabetes, heart disease, osteoarthritis of the joints, gastroesophageal reflux disease (also called GERD), and breathing problems such as sleep apnea.
The psychiatric disorders most commonly linked to binge eating problems includes things like bipolar disorder, depressive symptoms, anxiety disorders, and illicit drug use.

Diagnosing Binge Eating Disorder

In order to make the diagnosis of binge eating disorder, you may need to see a psychological professional for a full evaluation of your eating behaviors. Tests to evaluate the possibility that the binge eating has already affected your health include testing for things like high blood pressure, diabetes, heart problems, high cholesterol, gastroesophageal disorder, and sleep apnea disorder.
The doctor may do a complete physical examination, take blood or urine tests, and perhaps refer you to a center for sleep disorders for a consultation.
According to the Diagnostic and Statistical Manual of Mental Disorders, the following things must be in place in order to make the diagnosis of binge eating disorder:
• Having a lack of control about eating, including how much you eat and whether or not you can actually stop eating.
• Having recurrent attacks of overeating a large amount of food over a short period of time.
• Having these factors related to eating: eating to the point where you feel extremely full, eating very quickly, eating alone because you are embarrassed about your eating, or feeling depressed, guilty or disgusted about your eating behaviors.
• Having concern about your eating habits.
• Engaging in binge eating at least once weekly for a period of three months or more.
• Eating that is unassociated with purging, laxative abuse, or excessive exercise.
Binge eating can be dangerous. It affects your overall health and can lead to mental problems that only perpetuate the eating problem.
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Scary Results From Eating Too Much Protein

According to statistics, most individuals in the US take in 3-5 times more protein than they need. An ideal protein intake is about 0.5 grams (500 mg) of protein per pound of lean body mass. This calculates to about 40-70 grams of protein per day. While high protein diets are extremely popular, eating excessive amounts of protein can be damaging to your health.

The Dangers Of Eating Too Much Protein

If you eat more protein than your body really can use can cause problems with your overall health and fitness in several ways.Too much protein can lead to these health issues:

  • • Increased blood sugar
    • Weight gain
    • Too much body fat
    • Stress on your kidneys, which must get rid of excess protein
    • Loss of minerals from your bones
    • Dehydration
    • Cancer cell stimulation

21 day healty eating

That being said, you need to know that your body cannot live without protein. While some amino acids can be made by the body, several essential amino acids cannot be made by the body tissues but must be taken in through food sources. Your amino acids are what make the protein that helps grow muscle, bony tissue, enzymes, and several hormones your body needs to survive.

Your body processes protein less efficiently as you age so that eating enough high quality protein becomes more important. You also need more protein during pregnancy so the fetus can use that protein in order to grow. Regular people who are not aging or pregnant can stick to eating 40-70 grams of protein daily as suggested.

There is an upper limit as to how much protein your body has the ability to make use of. We eat, on average, much more protein than our bodies need as well as too much carbohydrate-containing foods and not enough foods high in healthy fat.

Part of the problem is that the consumption of meat has risen to a great degree in the last century. Most of this meat is not high quality meat and comes from animal farms where animals are fed grains that have been genetically altered instead of grass in a pasture. You should eat meat that has been pasture-fed but even this can lead to protein excesses in the body.

 

What Protein Does In Your Body

When you eat protein, your body takes what it needs and converts all of the rest of it into sugar and finally into fat. When your blood sugar levels are increased from eating too much protein, you put yourself at risk of getting infections by yeast (called Candidiasis) and pathogenic bacteria. The growth of cancer cells is stimulated by the excesses of sugar and fat in your body.

There is a biochemical pathway known as the mammalian target of rapamycin that is stimulated by having too much protein in your system. This pathway plays a role in cancer formation. In order to avoid stimulating the pathway, you need to keep your protein levels to the proper amounts.

Eating too much protein causes stress on the kidneys. The kidneys are responsible for removing the nitrogenous waste products in the bloodstream and when there is too much protein, both the excess protein and water is lost through the kidneys, resulting in dehydration. This was proven in a research study that involved athletes who engaged in endurance sports.

21 day healty eating

Less Protein May Prolong Your Life

There have been recent research studies that relate to calorie restriction and longevity. In particular, restriction of protein intake leads to a longer life, particularly restriction of the amino acid known as methionine. This is found in high levels in meats. Other research indicates that the balance of amino acids might be the most important factor in gaining a long life.

Calculating The Amount Of Protein You Need

You need to know exactly how much protein you need to consume in order to be healthy. It can be calculated as taking in 500 mg of protein per pound of lean body mass or about 40-60 grams of protein daily. If you are excessively exercising or are pregnant, you need to take in about 25 percent more than that.

You also need to remember that a serving of protein is about the size of one deck of cards. Then you need to estimate the amount of protein you need. Your lean body mass is your percent body fat subtracted from a hundred. Make that into a percentage and multiply that by your total weight in pounds. Multiply that number into 0.5 grams per pound to get your protein requirement for the day.

What Foods To Eat

To get the protein you need, but not too much, choose protein found in eggs, dairy products, meat, fish, legumes, seeds, and nuts. Forty grams of protein isn’t really very much: about two hamburger patties. You do not need to be a vegetarian to avoid eating too much protein. Read food labels and look up the amount of protein in the foods you are eating. If you are eating too much, just adjust your diet so you are eating the right amount of protein.

The Nutrition of Chia Seeds and it’s Health Benefits

Chia seeds have been used by mankind for their health benefits for centuries. Both the Mayans and Aztecs have used these seeds in their diets for generations, and today people all around the world are enjoying the various nutrition benefits of chia seeds.

Small but powerful, chia seeds are chocked full of vitamins and minerals and are easy to add to an everyday diet. They’re being used in cooking, added to beverages, used in baked goods, salads, and so much more. These seeds are an excellent source nutrients and antioxidants, and they come with a long list of health benefits.

Nutrition Value of Chia Seeds

To simply say chia seeds are good for you is a severe understatement. These little seeds come with a variety of superpowers that target different health problems people may be dealing with. They can help reduce certain discomforts, prevent problems, and even reduce the risk of certain health concerns when used correctly. The following are just some of the nutritional values of chia seeds:

Essential Omega-3 and Omega-6 Fatty Acids

Chia seeds are a good source of Omega-3 fatty acids, which are vital polyunsaturated fats. Due to the chia seed’s lipid profile, which is composed of about 60% omega-3s, or 4915 mg per ounce, they are one of the richest plant sources of essential fatty acids. Specifically, they’re a great source of alpha linolenic acid, also known as ALA. The omega-3s in chia seeds are great for helping reduce inflammation and high cholesterol, and can greatly enhance ones’ cognitive abilities and performance. In fact, many students add these seeds to teas and water to help them stay focused and alert for their rigorous studies.
They also contain 1620 mg Omega-6 fatty acids per ounce, a wallop of goodness for heart health.

Antioxidants

A good source of antioxidants, chia seeds help to protect the body from free radicals, cancer, and the negative effects of aging. Due to the volume of antioxidants found in chia seeds, they are incredibly durable and have a long shelf life. Chia seeds can last up to two years without refrigeration—but you’ll likely use them long before that!

Fiber

Fiber is great for keeping the bowels regular, lowering cholesterol, reducing inflammation, and keeping you full after a healthy meal. Chia seeds contain a lot of fiber, coming in at about 10 grams in just 2 tablespoons of the seed. Many people find it hard to get the recommended amount of fiber into their daily diet, so chia seeds are an easy way to add this nutrient in healthy doses.

Lots of Minerals

Just two tablespoons of chia seeds include up to 18% of the DRI for calcium, 24% for magnesium, 35% for phosphorous, and up to 50% for manganese. These nutrients are highly important for helping the body fight against hypertension as well as maintain a healthy weight. They are also imperative for a part of DNA synthesis and energy metabolism, ensuring that you have enough energy to get through your day.

Chia Seed Health Benefits

In addition to the nutritional value of chia seeds, they also come with a number of health benefits. These include the following:

Regulating Blood Sugar

Blood sugar is responsible for one’s energy. When blood sugar is low, people can feel lightheaded, sluggish, and very weak. When blood sugar is high, it can lead to serious problems. Chia seeds are handy for regulating the body’s insulin levels by reducing insulin resistance as well as decreasing uncharacteristically high levels of insulin in the blood. This leaves you feeling alert and energized.

Easily Digestible

Chia seeds can be digested whole unlike other high fiber, high omega-3 seeds such as flaxseed. Due to this, chia seeds are much more versatile and can be added to different dishes a number of different ways. Flaxseeds and the like must be ground for the individual to experience their full health benefits, but chia seeds can be eaten, drunk, and digested entirely whole and still offer the same amount of nutrients and minerals.

Keeps You Full

One of the main problems of dieting is not feeling full or satiated. Many people cheat on their diets or simply struggle because the foods they’re eating do not contain enough protein or fiber to keep them full and focused and they find themselves feeling hungry and experiencing cravings. Chia seeds offer satiety, which helps you lower food cravings between meals. Due to the “gelling” effect of chia seeds when mixed with water, tea, or other liquids, they help you to feel fuller for longer.

Gluten-Free

For those who are on a strictly gluten-free diet, there’s no worry of cutting chia seeds and their amazing health benefits out of your routine. Chia seeds have absolutely no grains or gluten, so they can be added to your gluten-free diet without worry.

Important Advice About Vitamins And Minerals That You Really Must Learn

Do you get enough sunlight during the winter? If you do not spend much time in the sun, you could suffer from vitamin D deficiency. Is menstruation something that you are going through? You may lack enough magnesium. From lack of calcium to low B12 levels, you can damage your health by not getting the vitamins and minerals you need. Read the following advice to learn more.

How do vitamins and minerals work with each other? For instance, iron is not absorbed as well when calcium is present. If you take an iron supplement, avoid ingesting dairy for at least half an hour before or afterwards.

Calcium helps with the strength of your bones. If you want your body to take in the calcium, you must have enough vitamin D. Sunlight, certain foods, and vitamin D supplements can help with absorption. Each of these things is a good way to make sure your body will absorb calcium.

It is important to know how to take your supplement.

Any supplement with fat needs to be taken on a full stomach. This would include Vitamin E and omega 3 fatty acids. It’s important to note that vitamins will work better if you are eating a healthy diet that includes a little fat.

When it comes to our diet, we don’t always know how to get healthy foods without breaking the bank. Vitamins and minerals help give your body what it needs in order to function properly.

Getting enough vitamins and minerals is growing in importance. In fact, those processed foods in stores have a lot less nutritional value that you can even imagine. To get a good dose of quality nutrients, it is important you take a good quality multivitamin.

As an adult, if you are interested in trying gummy vitamins that you serve your kids, take more than one. Adults need more vitamins and minerals than kids, so you’ll need more than one. Although, you should still use caution because taking more than the intended amount could be harmful.

People without lots of money to spend often settle for unhealthy fast food. Get some bottled vitamins to make sure you have the nutrients to stay healthy.

Question everything you hear about supplements.

Many advertisements don’t care about your health, only about getting you to buy their product. Question all you see when you obtain this information. Discuss your concerns with your doctor.

Exercise caution when consuming supplements. If you take too much of certain nutrients, you could literally overdose. Overdosing on certain nutrients can be extremely dangerous. The results of taking too many nutrients vary depending on the type of vitamin or mineral, but an excess of some nutrients can be life-threatening.

If you are taking calcium carbonate for good bone and dental health, be sure to take it with a meal. It is best when it is taken with food. If taken on an empty stomach, the calcium will not be absorbed by the body.

Vitamin B12 is not absorbed by everyone; this is especially true for older people. You may be able to take it in, but you won’t be able to absorb it. Get your B12 levels tested annually to see if you have enough; if not, think about receiving shots.

Were you aware that a deficiency in Vitamin D, omeg-3 and magnesium can cause depression. Omega-3 fatty acids are among the most popular of all the supplements, and its popularity is well deserved. It allows your brain health to be better while helping other functions in your body. One of the biggest benefits of the mineral magnesium is to help you remain calm.

Speak to your family physician about the multivitamin he recommends. Look online for credible facilities to locate vitamins that are risky. Remember, the FDA does not rigorously test effectiveness of supplements. It’s up to you to conduct research.

When pregnant or nursing, do not take vitamins that have not been recommended by your doctor. Don’t just assume that something natural will have little in the way of negative effects. The wrong dose or an allergy to a specific vitamin can be extremely risky. Don’t take anything that isn’t prescribed.

About 80 percent of the population in America eats a diet that is magnesium deficient. A magnesium deficiency can be tied to insomnia as well as other health-related conditions. Some conditions that make you magnesium deficient are diabetes, alcoholism, and age. A well-balanced diet and supplements can help fix your magnesium deficiency.

Eat fresh, natural food as often as you can. Just make sure not to cook out all the healthy stuff. For this reason, you should cook in small amounts and have fresh food every time.

If you are not getting enough vitamins and minerals, you may need to start taking supplements. We’ve provided you with some basic information to get started, but now you have to turn it into a health plan. You will feel wonderful if you follow this blueprint.”

 

Making Your Meals More Nutritious And Delicious

healthy mealThe young rarely care about nutrition. Most people realize as they age that watching their diet is really important. You will find great tips here to keep you healthier.

As essential element to any nutritional regimen is riboflavin. It is required by our body to help release energy from protein, carbohydrates and fats in our diet. Riboflavin also plays a major role in metabolism, as well as in the transportation of iron throughout the body. You will find riboflavin in dairy foodstuffs, and also foods that contain grains.

Get more nutrition in your life by eating organic products. These foods contain more nutrients than their counterparts and less nitrates. This is how we were intended to eat. When you try them, you will taste the difference.

Consider substituting your ground beef with ground turkey in your next meal. This reduced calories and also helps you not eat as much saturated fat. Just be sure you get ground turkey breast; dark turkey meat is similar to beef, as far as nutritional value goes. Also be aware that some brands of ground turkey use both dark and breast meat, so you will not get the full benefits of less saturated fat.

Add salmon to your diet. Salmon is high in the omega-3 family of fatty acid, as well as niacin. These fatty acids are known to lower the danger of multiple ailments such as heart disease, cancer and depression, and niacin may ward off Alzheimer’s disease. Choosing wild salmon instead of farmed salmon will reduce your exposure to toxic chemicals.

Ginger is a great way to treat motion sickness. Ginger comes in capsules. Take ginger periodically in 1000 milligram capsules to reduce motion sickness. This will help prevent an upset stomach due to the motion of travel. You could even try ginger tea or natural ginger candies.

Vitamin B6 can help to reduce your chances of becoming depressed. Depression is often caused by an imbalance in serotonin, and vitamin B6 regulates serotonin levels. Chicken breast, asparagus and wheat germ all have a lot of vitamin B6. During the winter, it is particularly important to eat foods rich in B6.

Diet plan

If you eat ground turkey instead of ground beef it will help, sometimes people do not like that turkey can seem dry. Enhance the flavor and moisture of your ground turkey so you do not have to eat dry meat. That way, you enjoy the same great flavor you’re used to while eating healthier.

You can get a lot of good nutrition out of nuts as long as you pick the right ones. Almonds are really crunchy and taste good, but they also give your daily fiber intake a nice boost.

In just 100 grams of Quinoa, there can be as much as 14 grams protein. You can use quinoa in just about anything too. If you are pressed for time, make pilaf, or, if you want a relaxing breakfast, serve it with apples coated in brown sugar.

When you make a sandwich, try replacing bread with the whole grain seeded bread. Whole grains leave you more satisfied and provide more fiber in the diet. This helps prevent heart disease, colon cancer and a number of other problems. Additionally, whole grain breads containing seeds also contain essential fatty acids that benefit your overall health.

You should use fresh fruit in place of processed fruit juice. Fruit juice is full of artificial sweeteners, and fresh fruit is not. Sodas can have less sugar than some of the fruit juices that are out there today. The vitamins and nutrients in fruit also prevent certain medical condition, such as strokes and heart disease.

When purchasing whole-grain foods, shop smart. You can’t depend on the color of a food to determine its grain content. A product that claims \”multi-grain,\” \”cracked wheat,\” \”stone-ground,\” or ‘100% wheat\” doesn’t mean it’s whole grain. You will only be eating better if you read the labels and know exactly what you are really buying.

You need to allow yourself to eat anything you want one or two days a month. This will allow you to diet more freely and have a social life. If you are invited to a birthday party, you want to have the chance to join in the festivities by having some birthday cake and wine.

Learn about new foods from other countries. Eating the same thing can get boring; however there is much international variety available that is healthy and delicious.

Bump up the nutritional content of your bread recipes by replacing half of the flour required in the recipe with whole wheat flour. This will give your bread a good nutritional boost without sacrificing lightness of texture. You can also replace half the shortening required with applesauce.

There are many benefits to having proper nutrition in your life, such as fighting off disease. No matter what age you are, take this advice to heart, and implement it now. You are only given one body in this lifetime, so it is important that you take proper care of it.”