How & Why I'm Blogging?
Emotional Eating
|
I eat out of boredom and depression. I have to make a conscious effort to get back on track, eating the right way. I
never would've thought I was an emotional eater. But, its quite
obvious to me now. I have days where I just go through the cabinets
looking for something, anything, to eat. And, I find it. We all make choices. To eat healthy foods, to eat non healthy. I'm a firm believer of not beating yourself up over bad choices. Just pick yourself up and move on. Accept what you did, and make better choices the next time. Except, lately, my choices are not getting better. My weight is showing that. In the year & 1/2, I had faithfully followed Weight Watchers, I'd gone from a size 20 to a size 8. In the 10 months I haven't been working and going to my meetings, I'm back up to a 14. I see what I'm doing. I've gotten lazy. And greedy. I have very few clothes from being a 14. Last spring, going into summer, I was down to a size 10. I do not want to buy a new wardrobe. I won't. So,
what does this mean? It means I'd better get my butt off the computer,
away from the cabinets, and on my treadmill or recumbent bike.   |
FEATURED BLOG |
Celebrity Fit Club
Swimsuit Ready?
We have exactly six weeks until Memorial Day. Twelve until the 4th of July. A healthy weight loss program says that you can lose anywhere from a half to two pounds per week. In a six-week period, that says you can lose from three to 12 pounds. In a twelve-week period, you can lose from six to 24 pounds. These are realistic figures. And, doable! Yes, you can do this and not starve! Drink lots of water. This is going to be a huge theme with me. Water is the best thing you can drink. Replace your sodas with water. This includes diet sodas! Besides the sugar from the full-verson sodas, the carbonation bloats you. The artificial sweeteners are doing you no good whatsoever. Many times when you think you are hungry, you are really thirsty. So, try drinking a cup of water or two, and wait 20 minutes. If you're still hungry, then eat a little something. Plan your meals the night before. - No matter what diet plan you are on, planning your meals is very helpful. Especially if you are just starting or have problems sticking to your diet. Take your breakfast and/or lunch and snacks with you to work. Or on errands. This will stop you from stopping at the store and buying a pack of cookies or chips. Eat breakfast. - Breakfast IS the most important meal of the day. You don't have to eat as soon as you wake up. When I was working, most of the times I didn't eat until I got to work, which was usually two & a 1/2 to three hours after waking up. However, eating breakfast will get your metabolism going. "I'm not hungry." "I'm not a breakfast eater." If you train your body not to need breakfast, then your body thinks you don't need it. However, in order to lose weight, you HAVE TO EAT! And, you won't be starving by lunch time, ready to rush to the nearest fast food place! Breakfast Ideas
Look for leaner choices of meats. Pork loin, center cut, skinless chicken, ground turkey and beef (try for 93% to 95% lean). |
|
Ridiculously Simple Rules To Good Nutrition from Healthy Weight Inner Circle
Three simple things, and oh so very true. I try to keep my nutritional goals at three grams of fat per 100 calories, and at least four grams of fiber.
Breakfast is the most important meal. You don't have to eat a full breakfast, but something in your stomach to get you going. To lose weight, you MUST EAT! Its what you eat that matters!
I'm still working on that slowing down. Eating in front of the pc is probably not a good thing, huh?
Eating in a healthy manner isn't rocket science. In fact, it's actually pretty simple. Don't confuse simple with easy though. The concepts are simple, but changing your habits might not be so easy. Don't expect to flip a switch and change overnight. Take small steps and eventually big changes will happen.
Now, the truth is, you don't need any of those ridiculous diet books that are crowding the bookstore shelves to see these changes. Most of those are just filled with new gimmicks that sound great, but are really just designed to sell books, not make you healthy.
All you need is common sense. If you have that, we've just won most of the battle. If you don't, well, this will be a little more difficult. Either way, here goes...
- Read Food Labels
Most people have no idea what they are putting into their mouth. It is time for you to start reading the ingredients on the food you buy. You've read this far, so I know you can read. If the food you are buying sounds more like a science experiment than food, put it back on the shelf.
Also, it's time to be an adult. No more Fruit Loops or Pop Tarts. If you really want to be healthy, start making healthy choices (make healthy choices for your kids too, while you're at it). Quite honestly, it is hard to believe how much of the food in your basic grocery store is overly-processed, preservative-, sugar-, and fat-filled crap. Here are a few things to avoid when you're trying to make better choices:
- Enriched, white, bleached, or unbleached flour. If this is the first ingredient, put it back and get something that is made with whole wheat flour or another whole grain instead.
- High fructose corn syrup. Sugar by another name is still sugar. This is just a cheaper, easier to produce kind.
- Partially hydrogenated vegetable oils. These just suck. They are evil. If you've heard of trans fats, these are them. Food manufacturers take an oil and add an extra hydrogen atom to the chemical structure so that it stays solid at room temperature. Unfortunately it does the same in your arteries.
- Too much sodium. The US government says you should limit your intake to 2400mg per day. The British government says 1500mg per day. Either way, less won't hurt you and more could. Some processed foods have a day's worth of sodium in a single serving!
- Eat Breakfast
Yes, it is that important. Your mother was right. And remember, no Fruit Loops. You are an adult. People who consistently eat breakfast, eat less over the course of the day than those who don't. And while you're at it, don't skip any meals. More on that later.
- Slow Down
I don't care what you say, you eat too fast. SLOW DOWN. Our bodies play a cruel trick on us in that our stomach and brain seem to have a time delay between them. This means that it takes our stomach about 10 minutes longer than it should to tell our brains that we've eaten enough. This is one reason we overeat.
Another reason is the fact that most people wolf down their food so fast, they must think their plate will explode if they take too long. This is dinner, not a pie-eating contest.
Slow down. Really. This alone will make a huge difference in your weight.
Think I'm nuts? Try it for a week and see.
What I want you to do is put your fork down on the table after every bite. I know it's hard, but take your hand off of the fork and put your hands in your lap and slooowly chew your food. That's right, I said slooowly. Chew each bite at least 20 - 25 times before you swallow it. Focus on what you are eating.
It should take you at least twice as long to eat as normal, but I'll bet you eat less and still feel satisfied. Simple. Maybe not easy, but it sure is simple. And I guarantee it works.
There are more Ridiculously Simple Rules, but that will get you started on the road to healthy eating with a goal to never diet again.
|
Receive your free health and fitness Video Tip of the Week at http://www.HealthyWeightInnerCircle.com along with dozens of articles on fitness, nutrition, weight loss, and diets. The site also contains over 100 instructional exercise video clips, as well as weekly and monthly workout routines, and members-only forums where members can have discussions, get information, and ask questions about fitness, nutrition, exercise and more. Dave Soucy is a Fitness Expert, Coach, Consultant, Author, and Certified Personal Trainer. He is the author of several works including "A Healthy Back in Ten Minutes a Day" at http://www.YourHealthyBack.com and "The Busy Woman's Fitness Solution" at http://www.UltimateHomeWorkout.com Article Source: http://EzineArticles.com/?expert=Dave_Soucy |