Common sense weight loss
Almost everyone wants to lose some weight, even if it is a few pounds.
And, the last few are usually the most stubborn. Here are some common sense weight loss tricks that you can use that will actually work.
Are you looking for ways to lower your weight? Use the tips below to get you started.
Maintaining a healthy weight has many advantages. For one, you will have more energy. Without extra weight, you may feel lighter than a bird. Also, your body is less likely to suffer from some obesity-related illnesses like diabetes, high cholesterol and high blood pressure. Heart disease and stroke are also a problem when these other obesity-related illnesses are present.
So, if you want to find a better way to good health that you can teach others, here are some ways to reach your weight loss goals.
Don't skip meals - This is the first thing that people do. Less food in will mean less weight on your body, right? Wrong. It is not the amount alone but the types of food that you are eating that make a difference. Eating fewer meals slows the metabolism to a crawl. Stoking that fire every three hours keeps something in your stomach for the body to digest and therefore you will burn more calories.
Stay hydrated - Drinking water keeps you feeling full. Drinking a glass before a meal helps you to eat less. Also, the body is mostly water. Cells need it to function properly. Your skin, hair and nails will be healthier when they have the proper amount of fluid.
Eat slowly - Your mom probably said not to talk with food in your mouth. But, if you chew slowly, you can manage a few words and also fill your stomach. Completely chewing food takes about ten to twenty revolutions in the mouth. Your jaws will get tired and you won't eat so much that way.
Eat fiber - Eating fiber in each meal helps remove some fat before it is even digested and has a chance to reach the hips. Foods with more fiber include whole grains, green leafy vegetables and certain fruits. You can add a spoonful of fiber to your favorite shake or smoothie to up your intake. Most people don't get the daily recommended intake (20 to 35 grams).
Drink your milk - Dairy provides much needed calcium to build strong bones and teeth. Without it, your metabolism can slow down. Try fat-free milk and yogurt.
Stop drinking - Alcohol can slow the metabolic process. One glass of wine may help your heart, but overindulging in any type of liquor is not beneficial.
Add protein - Protein at each meal helps to stave off hunger. A piece of ham wrapped around a slice of cheese provides protein and dairy.
Recognize the signs of emotional eating
Stress is a reality in most people’s life. As a busy, when stress grips you, there is no time to stop for it. Before you hit the fast food restaurant, learn whether you were driven there by your emotions.
People experience a range of emotions. With so much going on, it is easy to be affected by stress without realizing it. And, that can lead to emotional eating?
What is emotional eating? It occurs when your feelings dictate whether you are hungry or not. Also, you eat to soothe your feelings when something is wrong.
Remember, eating is a pleasurable activity and stimulates the same center of the brain that releases those “feel good” endorphins. Wouldn’t you know it; celery is not a comfort food that makes you feel good. You will rather eat foods like macaroni and cheese, fried chicken, potato chips, ice cream and anything made from dough.
The way to counter emotional eating is to focus on your body. Recognize that you are stressed or upset or sad. Pay particular attention to how and what you eat when you are on the emotional rollercoaster.
You are hit by hunger all of the sudden
You may have eaten not long before. Instead of reaching for the chips, think about what may be causing your perceived hunger.
You eat and eat without ever feeling full
Emotional eating can be mind-numbing. You continue to shovel in the food even if you are not hungry. It is a mechanism to cope with your emotions instead of facing the situation that is causing the problem.
You are making food choices that you wouldn’t normally make
Remember those comfort foods? If you were set to make dinner for the family, stopping off at drive-thru and buying pizza or a greasy hamburger could be due to emotional issues. Experiencing depression can lead to eating unhealthy foods and feeling guilty later.
Stress gets to everyone. Don’t let it ruin your healthy routine. Recognize when you are in the midst of an emotional crisis and watch what you eat.
Banish comfort eating and lose weight
Comfort foods are so called because they feed some longing within us. Did you know that endorphins are released when you eat good food, just like when you exercise? In the case of food, it is usually high in fat or calories or both. Food is often a way to cope with stress.
When we are stressed, we all have different ways of dealing with the problem. Emotional eating is a coping mechanism for dealing with stress. Unfortunately, this may create a new set of problems in your life. Emotional eating involves using food to soothe hurts and other conflicts, but it often leads to weight gain.
There are ways to overcome emotional eating and lose weight. If you want to lose weight but emotional eating and comfort foods are a problem, here are some smart ways to help.
Phone a friend - This is not a game show but it still works. Have a friend who you trust on standby to talk to you when you need an ear. In a stressful situation, picking up the phone is easier than trying to lose an extra five pounds after munching down on unhealthy snacks.
Take a deep breath - You'd be surprised how much better things look when your brain gets a little extra oxygen. Your thinking becomes clearer so you can work through to a rational solution to your dilemma.
Exercise - Get moving to stop emotional eating. Exercise lowers your stress levels, increases oxygen levels and also increases your health. Endorphins are released to give you a natural high and a mood boost.
Remove the offending food from your home - You can't eat what you can't find. Don't set yourself up for failure. Only keep healthy snacks around so while you munch a little and get your head together, you won't ruin your waistline.
Carry snacks with you - We aren't often hungry when we eat emotionally, but if we are, we are more likely to eat something high in fat. Keeping snacks with you ensures that you reduce your hunger.
Brush your teeth - You may have already brushed them once, but brushing them again can take away your craving for that candy bar or that macaroni and cheese. It is a small thing that really works.
Drink water - When your belly is full of water you won't think about food. Staying hydrated is also good for your overall health.
Think before you eat - Before you pick up that first gooey bite of fattening food, think about why you are upset in the first place. Maybe you are overreacting. If you are, find a way to calm yourself. Be in the moment so you don't mindlessly eat.
Are you struggling with eating comfort foods? It could be a sign you are an emotional stress eater. Use the above tips to help reduce your reliance on them.