Archive for the ‘Diet’ Category

Quit Smoking and Lose Weight with Simple Changes in Your Diet

Friday, August 22nd, 2014

Are dietary changes going to stop your nicotine cravings? Probably not. But, simple changes you can make in your diet can make cigarettes less palatable and therefore, make them taste bad so you may have an easier time saying no to them.

Some of you non-smokers may not believe that there are foods that make cigarettes taste good, or taste better. I personally gave up smoking ten years ago. I was just a social smoker anyway. Now I can’t even stand to be within 30 feet of someone lighting up, but back in the day, drinking and smoking went hand in hand. Now I know why.

Duke University researchers found out that certain foods make cigarettes tastier. Among those foods were alcoholic beverages, which accounts for those who just end up smoking when they drink. Also on the list of foods were caffeinated beverages and meat.

There were foods that were found to make cigarettes taste worse and these are the foods you should increase to help you stop smoking. It will make the cigarettes less appealing taste wise, which may give you the kick start you need to drop the cigarettes altogether. The foods tended to be fruits and vegetables, no caffeinated beverages like water and juice, dairy beverages like milk and dairy foods.

The study also found that smokers tend to have poorer diets than non-smokers. In all likelihood, this is because the foods that complement cigarettes tend to be unhealthier foods for you to consume. Smokers who are severely addicted and are not looking for a way to quit will make those food choices based on how they experience cigarettes and food as a whole. It appears that those who smoke are going to make poor food choices because of the taste factor and also those who smoke are probably less likely to be concerned with other areas related to a healthy lifestyle.

When someone decides to quit smoking, they are probably going to be looking to make positive health changes in other areas. Thus, changes in diet that would naturally occur when someone chooses healthier foods, will end up aiding in the decision to quit smoking by creating a negative taste association when experienced together.

For those people who have avoided smoking cessation programs because they fear weight gain, I recommend having healthy snacks on hand. Fruits, vegetables and nuts are all healthy snack foods that allow you to meet the need you feel to have something in your mouth . These will replace the need to have a cigarette in your mouth while at the same time making any cigarettes you smoke less tasty to you, doing double duty for your health.

Resources

Daniel J DeNoon, Quit Smoking Diet: Veggies, Milk, WebMD

Your Diet for Life. A Weight Loss Diet Plan that You Can Embrace for Life

Wednesday, August 20th, 2014

Hello dear reader. You want to lose weight but you don’t wish to to waste your time trying yet another diet fad that won’t work.

You are tired of all the diet plans which claim perfect results so you are ready for something real. The first thing you need to do is figure out a natural goal for the real you.

You must remember that losing weight is different for each person. The entertainment industry would have you study that unless you are passing size 0 and so nearly skeletal you have not achieved the ideal weight loss goal. This is a huge lie.

To achieve your correct weight a realistic fat loss goal should be the one you set out to achieve. Successful weight loss requires permanent changes to your eating habits and physical activity. This means you must find a weight loss diet that you can embrace for life.

So let’s say you read about a great sounding diet in a magazine article, and it requires taking in a lot fewer carbohydrates. On the surface you are busting to lose ideal weight but deep down you know you can not stand to give up pizza night. Which part of you do you think will win out in the end? Would Garfield give up lasagna?

There are several effective diet plans that you could tailor to you and that is the true key to finding diet plans that really work. You will also need to consider changing your current favourite meals to healthier versions that still taste fabulous! Will power is a huge myth, all those folks did better than anyone else was find the diet that fit their work schedule.

A great way you can make sure a diet plan work for you is by seeking out the help of others who are going through with the same battle as you are. Friends, a family member, or weight loss groups can be good for this. It is harder to make an excuse if you have to tell someone other than yourself.

You should’nt fall for the ‘myths’ of weight loss. One you might have heard before is not to eat at night. This is not true unless you have had three large meals during the day. The truth is that if you spread your meals out into smaller portions several times a day, you can eat later and feel more satisfied and less guilty for doing so.

Another typical myth is if you cheat or cut a day on your diet you will fail completely. The truth is that if you cave in one day and go to the fair and have that treat, you can go right back to your good habits the next day and be just great. Also if you notice that you stopped losing weight for a couple weeks, you can have a cheat day to help kick start your weight loss again.

Look into the variety types of diet plans out there. Find the ones that offer life long plans for staying at your best weight. Do not stay on diet’s that suggest you don’t consume one type of food for a prolonged period of time with the exception of “fake” foods like processed candy.

Keep in mind these little hints and you will be well on your way to a healthier life. Remember to always be good to yourself and do not give in!

Why Your Diet May Not Be Working

Wednesday, August 20th, 2014

Jennifer, a middle-aged single mother with one 6-year-old daughter, has been skipping sweets for a few weeks now. She’s also become a stickler for portion control. She feels as if she’s eating less than ever, and she’s been diligently exercising for an hour at a time at least four days a week. Yet, she hasn’t lost a single pound. The question is, “Why?”

This is a dilemma which affects dieters the world over. They think they are taking the steps necessary to lose weight, but nothing seems to be happening. In essence, they are trapped in a dieting rut and they don’t know how to free themselves. As a result, they become frustrated and depressed and may then engage in binge eating.

One of the problems with diets is that they are often standardized. As a result, they don’t take into consideration your individual physiology and metabolism. They provide a cookie-cutter approach to weight loss-an approach which may not work in your individual case. As a result, an increasing number of people are turning to dieticians to formulate a person weight loss strategy for them. This process has been made easier through the Internet, where you can correspond with a dietician any time of the day or night via e-mail. The dietician can also act as your personal coach, helping you through your dieting dilemmas.

Another reason that you may be failing at your diet is because of a lack of support. You may have family members who can eat whatever they want and seemingly not gain a pound. As a result, they may fill your refrigerator with junk food, leading you into temptation. Also, you may feel as if you have no one to turn to in order to discuss your weight problems. In order to solve this problem, many individuals look to psychotherapists to help them with their food-related issues. This can be particularly important if an individual has turned to purging in an effort to combat their weight problems. Bulimia is a serious disease which must be treated in order to ensure the good health of the patient. Thankfully, there are a number of treatment programs throughout the U.S. specifically focusing on bulimia.

Yet another reason for diet failure is hidden calories. You may literally be consuming calories and not even realize it. For instance, the frappucinos that are so popular today are loaded with calories-as many as 600 in a single serving! You may also be indulging in sugary sodas-another source of extra calories. By taking a few simple steps, such as eliminating the exotic coffee drinks from your diet and substituting skim milk for whole milk, you may be able to eliminate the hidden calories that are denying you dieting success.

Lack of consistency can also be a diet-killer. You might go on a diet for a while, then quit before you’ve made any measurable progress. It’s only natural to want to see quick results. The problem is that healthy weight loss involves losing only a couple of pounds a week. That means you’ll have to stay on your diet for months before you see appreciable weight loss. Discouraging? It can be, but if you keep a positive attitude you can achieve your ideal weight.

You may also be more successful in your dieting if you consider it to be a lifestyle change. Therefore, your diet becomes a meal plan for life. This means that you must change the way you look at food. It is designed to be fuel for your body, and nothing more. As a result, you should not turn to food to make you feel better or to provide you with a sense of comfort. A lifestyle change implies commitment; it means that you are prepared to follow the plan for the long haul. If you feel as if you cannot be on your diet for any appreciable length of time, perhaps it’s time to consider a different diet. Your aim ultimately should be not simply to lose weight, but to become healthier. A fad diet will not allow you to reach that milestone. Therefore, you must choose your diet carefully.

Why the Raw Food Diet Didn’t Work for Me

Wednesday, August 20th, 2014

COMMENTARY | Like many women, I have struggled with my weight off and on since I graduated from college. I tried many diets over the years including the three-day diet, the Slim-Fast diet, the grapefruit diet, the cabbage soup diet, the onion soup diet and others with varying results. I usually lost some weight, but what it boiled down to was that the diets restricted my calorie intake for a short period after which I went back to eating my normal diet and would eventually regain the weight. After a long series of failed diets, I gave up and subsequently gain even more weight.

Two years ago, I started reading about the benefits of a raw food diet, namely the amount of vitamins and nutrients I could get from eating uncooked, whole food. A raw diet would also force me to give up weaknesses such as pastries, breads and other carbohydrate-intensive foods. I bought a juicer on eBay and went to my local farmer’s market and stocked up on every fruit and vegetable I could eat raw. I also purchased rice protein powder to make up for the protein shortfall I would get from giving up eggs, cheese and fish.

Breakfast and lunch were the easiest meals to eat raw. I juiced different fruits, such as watermelons, mangoes, oranges, bananas and strawberries, and made fruit cocktails for breakfast. I always looked forward to lunch, because I’m a salad and salad dressing lover by nature, so eating a meal packed with raw cabbage, various types of lettuce, carrots, sunflower seeds and a tangy dressing was not that much of a departure from what I normally ate for lunch. I ate raw nuts and dried fruits for snacks in between meals when I got hungry. Dinner was the hardest, because I was usually famished by the end of the day and big salad and a protein shake wasn’t enough to quell my hunger.

While I lost 40 pounds over the course of a three-month period on the raw food diet, I began to have unnerving bouts of symptoms similar to those associated with hyperglycemia, a potentially dangerous condition also referred to as high blood sugar, and experienced dry mouth, excessive hunger and fatigue which took about a year to straighten out after I stopped following the diet. Because of the symptoms I experienced, I returned to my normal cooked-food diet, minus the sweets that made me gain weight in the first place. While I’m not against the raw food diet, I recommend that it be followed under the supervision of a family health care provider or nutritionist and stopped if negative symptoms occur.

Why Low-Calorie Diet Programs Just Don’t Work

Wednesday, August 20th, 2014

When most people start getting worried about their weight problem, they usually go on a low-calorie diet program, but after a couple of weeks of religiously following the diet plan and taking in a maximum of 1,000 calories a day (which is basically the amount most low-cal diets recommend), they find out that despite the decrease in their daily calorie consumption, they are still not losing weight. So they swear off whatever diet program they’re on, move on to another “miracle” low diet program that just “got on the market”, only for the same thing to happen all over again.

Well the simple reason most low-calorie diets do not work is that by reducing the amount of calories you take in, your body’s metabolic rate automatically slows down and as a result your body burns calories at a much slower rate than it normally does. What most people don’t know is that limiting your calorie intake is a just a small aspect of getting rid of body fat.

In order to burn off fat, you need to understand your body’s metabolism. You see, when you take in a more calories than your body needs for its daily activities, it stores the excess calories it doesn’t need in the form of fat in various parts of your body.

So in order to efficiently lose body fat, not only must you reduce your calorie intake, you also need to carry out cardios (which are basically exercises that use up a lot of calories). By limiting your calorie intake, and carrying out cardios at the same time, you create a calorific deficit in your body. As an example, lets say you take in about 1,000 calories each day and yet you carry out daily cardio workouts that use up 1,500 calories, where do you think your body’ll get the extra calories it needs from? You got it, from the fat it has already stored in your body, that’s where.

You see when you create a calorie deficit in your body by expending more calories than you take in, your body is forced to gradually use up all the fat it has stored in order to keep providing the energy it needs for its daily activities. So while going on a low-cal diet is a good first step towards losing body fat, you wouldn’t get anywhere unless you carry out cardios at same time you’re dieting. Don’t worry cardios are not some exotic form of exercise workouts that can only be carried out in a gym. Since cardio is basically any workout routine that uses up a lot of calories, cardio covers a wide range of exercises including brisk walking, jogging, skipping, cycling, and some even claim jumping is also a form of cardio, so you have lots of exercises to chose from.

So don’t get worried that despite the fact that you’ve been on a low-cal diet for like “forever”, you’ve still not lost weight, because now you know why. Stay with whatever low-calorie diet you’re on, but in addition to your diet routine carry out a couple of cardio workouts (preferably 3 – 4 times a week for maximum effectiveness) and in a few months time, that sturbborn body fat you’ve been trying so valiantly to get rid of will finally be “a thing of the past”.