Please don't make fat loss harder than it may already be. You are doing a great job of keeping healthy foods in the house, exercising regularly and getting enough sleep, but somehow those extra little snacks keep ending up in your mouth! Here are three tips to keep those extra calories out of your mouth and off you tummy and hips.
1. Set yourself up to win. For example, if you drive by your favorite coffee house everyday (even though it actually takes you a mile out of your way) where you buy a coffee heavy in calories or end up with a muffin the size of Rhode Island, then STOP doing that! Don't drive past the the temptation house; keep on driving and avoid the extra calories. How many calories are in a coffee drink that has so many words in it that you must abbreviate it? I looked up how many calories in a Grande Caffe Misto w/ 3 pumps mocha, 3 pumps flavor (say, hazelnut), whipped cream w/carmel topping. Guess how many calories? 295. Add an Apple Bran muffin to pack on another 350 calories. Yummy. You'll be jacked up for an hour and crash hard in two. You will be starving with low energy and your body won't know how to process all that junk, let alone have energy to metabolize fat.
Another example that you've probably heard a million times is don't food shop when you are hungry. Go right after a meal so you are not tempted to buy more than what is on your grocery list. Bonus: you'll save money!
Look for other places in your life that will help you win the war against fat.
2. Get a hobby. Find something to do in your spare time that is fulfilling and rewarding. People eat out of boredom. Don't be bored. Find something to wrap your mind around instead of wondering into the kitchen for your next snack.
3. Avoid mindless eating. How many extra calories are you consuming while standing in the kitchen? It doesn't take long to add a few hundred calories with a couple handful of nuts. Even the good calories can be preventing you from reaching your goal, so be mindful of what you are eating. So plan your meals and sit down to eat.
These are things you can put into practice today. Take control of your eating with these tips and it won't feel so hard to lose the fat.
Good luck and be healthy.
Wednesday, February 24, 2010
Wednesday, February 17, 2010
Do You Overeat or Binge Eat?
Do You Overeat or Binge Eat?
Do you ever feel like your eating is out of control?
You say you're only going to eat a little bit and you don't stop?·
You eat past the point of being full?
You crave sugar all the time?
Even though I honestly believe that all of us are responsible for our own health, if you answered yes to any of these questions, it's not your fault! There is a physical component here that we are all missing. We are born with a very small amount of willpower, so using willpower alone is NOT going to work. You can actually become physically addicted to food (especially sugar and bread) and it's just like being addicted to cocaine or heroin. Unfortunately, it's just as difficult a habit to kick as cocaine or heroin too. But you can do it! And there's no time to start like right now. I don't care if you were all up on the sugar train yesterday, or even just this morning - it's time to get off that ride. To do it, you have to decide right now to do it, regardless of what you were doing before you started reading this. Put the doughnut and soda down and make the choice to stop. But that's only the first step. Once you've made the choice, you've got to put the building blocks in place to make it happen. I'm not going to lie to you, you will continue to crave sugar. But there are a few tricks you can use to get past the cravings.
My first tip is when you want a little sugar, to go ahead and have a little treat. That's right - give yourself a treat. But, you've GOT to eat something healthy first. And, you only get the treat if after you ate the healthy snack you still *crave* the sugar. AND I suggest making that treat something that is sweetened with something like agave nectar or stevia instead of sugar, like the recipe found here www.WellnessWithRose.com/SuperFoodCandy. But I bet after you eat the healthy food you won't be craving it anymore. The deal is that your body craves something because it needs something, but it isn't sure exactly what food will get it that thing it is in need of, so when your body says eat something, your mind picks the thing that tastes the best to you whether it's what you need or not. And chances are, if you eat something healthy, you will probably supply the thing your body really needs, and thus the sugar craving will disappear. To give you an example, usually when people crave chocolate they are really just deficient in magnesium.
Tip two is to avoid wheat. Many people have a "food sensitivity" to wheat (about 70% of the population), and it is beyond addictive if you are. White bread is basically sugar, so it's just as bad for you as sugar is. And finally, stock your fridge and pantry with *healthy* snacks instead of sugary, salty ones. If you don't have it in the house, chances are you won't trek out to get it. It's amazing what just taking it out of the equation will do for your health.
Holistic Nutrition Coach, Rose Cole, publishes the Wellness with Rose eZine. If you're ready to lose the last 10-20 stubborn pounds without dieting, and increase your energy all naturally, get your free subscription at www.wellnesswithrose.com
Do you ever feel like your eating is out of control?
You say you're only going to eat a little bit and you don't stop?·
You eat past the point of being full?
You crave sugar all the time?
Even though I honestly believe that all of us are responsible for our own health, if you answered yes to any of these questions, it's not your fault! There is a physical component here that we are all missing. We are born with a very small amount of willpower, so using willpower alone is NOT going to work. You can actually become physically addicted to food (especially sugar and bread) and it's just like being addicted to cocaine or heroin. Unfortunately, it's just as difficult a habit to kick as cocaine or heroin too. But you can do it! And there's no time to start like right now. I don't care if you were all up on the sugar train yesterday, or even just this morning - it's time to get off that ride. To do it, you have to decide right now to do it, regardless of what you were doing before you started reading this. Put the doughnut and soda down and make the choice to stop. But that's only the first step. Once you've made the choice, you've got to put the building blocks in place to make it happen. I'm not going to lie to you, you will continue to crave sugar. But there are a few tricks you can use to get past the cravings.
My first tip is when you want a little sugar, to go ahead and have a little treat. That's right - give yourself a treat. But, you've GOT to eat something healthy first. And, you only get the treat if after you ate the healthy snack you still *crave* the sugar. AND I suggest making that treat something that is sweetened with something like agave nectar or stevia instead of sugar, like the recipe found here www.WellnessWithRose.com/SuperFoodCandy. But I bet after you eat the healthy food you won't be craving it anymore. The deal is that your body craves something because it needs something, but it isn't sure exactly what food will get it that thing it is in need of, so when your body says eat something, your mind picks the thing that tastes the best to you whether it's what you need or not. And chances are, if you eat something healthy, you will probably supply the thing your body really needs, and thus the sugar craving will disappear. To give you an example, usually when people crave chocolate they are really just deficient in magnesium.
Tip two is to avoid wheat. Many people have a "food sensitivity" to wheat (about 70% of the population), and it is beyond addictive if you are. White bread is basically sugar, so it's just as bad for you as sugar is. And finally, stock your fridge and pantry with *healthy* snacks instead of sugary, salty ones. If you don't have it in the house, chances are you won't trek out to get it. It's amazing what just taking it out of the equation will do for your health.
Holistic Nutrition Coach, Rose Cole, publishes the Wellness with Rose eZine. If you're ready to lose the last 10-20 stubborn pounds without dieting, and increase your energy all naturally, get your free subscription at www.wellnesswithrose.com
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