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Diet Program Coordinator: Super Bowl Cheat Sheet

Q: The Super Bowl is this weekend and historically I have used this as an excuse to have a free-for-all eating day. I really, really want to keep losing weight, so how I can I stop that from happening this year?

A: The Super Bowl is ultimately about watching football, not about eating. Sometimes dieters say to me, “I can’t watch football without eating,” and I remind them, “If you were in a situation where there was no food around, and no chance of getting food, you absolutely would watch football without eating.” Just because you’ve linked football and food in your mind, doesn’t mean that link can’t be broken. That being said, if you want to reach your weight loss goals, you don’t have to watch the whole game without eating, but you do have to maintain control over your eating. Here is my Super Bowl Cheat Sheet:

1. Plan in advance how much you will eat. This will help you resist tempting food because you will know how much you’ll be having, and it will help you maintain a sense of control over your eating. Remember: feeling in control of your eating feels GREAT. Feeling out of control of your eating feels BAD. Don’t taint the Super Bowl by feeling bad about your eating.

2. Decide in advance how much alcohol (if any) you will drink. Remember: it has calories and it can lower inhibitions and lead you to eat and/or drink more.

3. Bring or prepare some healthy foods that you know you will feel good about eating.

4. Think about Super Bowls past and how you felt after they were over. Think about events in general in the past during which you overate, and how you felt when they were over. Do you want to feel that way again? Is it worth it to you to keep undoing all your hard work by overeating at certain events?

5. On the flip side, think about how you will feel going to bed Sunday night and getting on the scale Monday morning if you’ve stayed in control. How much better will you feel? How triumphant will you feel? How good will it feel when you prove to yourself that you can stay in control?

6. Identify in advance what sabotaging thoughts you might have and come up with responses to them. Here are some possibilities:

Sabotaging Thought: It’s not fair that I can’t eat what everyone around me is eating.

Response: My body doesn’t know or care how many wings or slices of pizza everyone else around me is eating. It ONLY knows how much I’m eating, so it doesn’t matter at all what anyone else is consuming.

Sabotaging Thought: It’s not fair I can’t eat everything that I want.

Response: It’s true that I can’t eat unlimited portions of everything that I want to eat, but I can plan ahead and eat reasonable portions of some food. This way, I’ll likely get to enjoy it even more because I won’t have to feel guilty during and after I eat.

Sabotaging Thought: It’s not fair I can’t eat normally at least on this one day.

Response: Actually I AM eating normally with someone who has my same weight loss goals. If I eat like a football player, I have to expect that I will look like one.

Sabotaging Thought: It’s too hard to resist food when I’m craving it.

Response: If I were a vegetarian and all the food had meat in it, I would definitely resist. Just because I’m having a craving for food doesn’t mean I have to eat it. While it may be uncomfortable momentarily to resist a craving, once the craving is over I’ll be so glad I didn’t give in.

7. Make sure to make a plate of food and deliberately sit down to eat it. If you’re constantly taking small bites and going back for more food, it is extremely hard to keep track of how much you are eating. Remember: satiation is a combination of both physical and psychological satisfaction, so it’s important to really see how much you’re eating so that you can feel satisfied by it. If you grab food all day long, you’ll likely end up taking in a whole lot of calories, but not feeling all that full because you won’t be getting the same sense of psychological satisfaction.

8. Consider setting some basic rules to make eating easier, like “no chips.” That way, every time you glace at the bowl of chips you won’t have to engage in the struggle of deciding whether or not to have any and it will be easy to resist because you’ll just know: I’m not eating chips.
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Posted by on February 19, 2012 in Weight Loss Program

 

Essential fatty acids

Essential fatty acids help promote weight loss by many experts called for many years had passed. But in the role of fatty acids, especially omega-3, 6 and 9 oils, it should be understood now, and they have been under the regime of healthy weight loss has been received.

Weight loss Natural, But what is the reason why people lose weight? Aesthetic reasons are obvious, but what else is there an incentive? Health is the most important incentive, of course, because obesity brings pressure on the heart. It is a fact that the risk of death increases your weight. If you are overweight, you are more likely to develop high blood pressure, and will almost certainly die sooner than someone of average weight.

They are also more problems with cholesterol, Weight loss Natural, HDL cholesterol, obesity liver lipids from destruction. This means that LDL-cholesterol more ideal conditions for atherosclerosis that causes heart disease and strokes to create. They are also more likely to develop type 2 diabetes, even if you have 12 pounds over weight for your height. This is a known fact that more than 80% of patients with diabetes are overweight. There are also many other serious consequences on the health of his excess weight.

So, you have to lose weight or not? At first glance, to lose weight is just a matter of balancing calories. If you need more calories through exercise and metabolism, how to use it during the meal, then you will lose weight. Metabolism is the rate at which energy in peace, through the important functions of life such as circulation, digestion and breathing. Some people are lucky to burn calories at rest, but most people do not have and get more exercise and Weight loss Natural

But even if you are aware of the balance equation of calories to lose weight is not easy, because it is breaking the habit. Habits Die Hard: that the old adage and it is equally true today with the people who change their snacking habits. It is not easy, the food you love them also to reduce, ice cream, pastries and cakes, but you have to do if you want to lose weight.

The amount of sugar in their blood that binge eating is all over the place like a roller coaster: sometimes up, if you’re not hungry, and often from, if you do. Hunger is the availability of glycogen in the liver, backup power reserves are listed. Low blood sugar glucose for energy is low, the lead is converted by the mitochondria in the cells of the body. Glycogen in the liver, once again, you go to, and how to reduce hunger.

Permanent weight loss requires a complete change in your lifestyle and the flexibility to maintain good eating habits, even if it was suddenly established at the airport for hours, or you will be asked to work overtime. However, there is something that can help. Good-quality fats can stabilize blood sugar and thereby maintain good blood sugar levels over a longer period.

Weight loss Natural and Good fats can actually start burning fat in the body is stored in memory, it is important to know what it is, so they can include in your diet. The paradox is that you eat fat, remove fat, but it works!

Over-consumption of refined carbohydrates like white flour and white rice and complex carbohydrates such as potatoes and wheat products, which in severe rise in blood sugar levels. This leads to an increase in insulin from the pancreas to compensate. Blood sugar levels drop again, but insulin itself produces fat and also suppresses the body’s ability to burn fat to produce energy, so the decrease in glycogen in the liver and their hunger. They then eat again, and from time to time the yo-yo effect of excess and the breakdown of glycogen and blood sugar that makes the fat and weight.

Essential fatty acids (EFAs), specifically gamma-linolenic acid (GLA) and conjugated linoleic acid (CLA) has been proven to help you lose weight. GLA activates the ATPase metabolism. Have shown that increased body mass index (BMI) with a decrease in calcium-ATPase is a partner, and the GLA can stimulate the ATPase, including “sodium pump” to burn the so-called sodium-potassium ATPase a high proportion of fat stored in the body.

GLA also activates what is considered BAT or “brown fat” that fat in people who are overweight are known and can be activated in order to burn calories count. It is also in the biosynthesis of serotonin, a hormone that will take you to the “comfort factor” to believe, and if you tend to be hungry.

All these factors combine to create a highly effective tool for fatty acid GLA to reduce weight. And what the ALC in all of these fit? CLA has been shown to reduce body fat while helping to increase the proportion of muscle mass in the body. Food sources of grass-eating meat and dairy products are known. The decrease in eating grass in the United States has reduced this source in the last 20 years.

GLA is produced in the body from linoleic acid in borage oil and evening primrose oil, and is found at lower levels in some vegetables and other vegetable oils. But the blocked biosynthesis by smoking, stress, aging, viruses, trans fats and alcohol. Or someone with a high intake of these should be a supplement to lose weight if they want, or they find it very difficult.

For omega-3 fish oil has been the increase in metabolism. EFA alpha-linolenic acid in the body dicosapentaenoic acid (EPA) and then docohexaenoic acid (DHA)-derivative. These acids into the body with various benefits, but weight-wise, they increase your metabolism so you burn more calories while you rest. Basically, you burn calories while you sleep.

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Posted by on January 6, 2012 in Weight Loss Program

 

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The Best Way to Lose Weight

According to the Nation Nutrition Undergarment, To lose weight, the strength intake from substance moldiness be less than the forcefulness product”*. This is why calorie reckoning is the most telling metric expiration method. It goes somebody to the suspicion of the difficulty.

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Posted by on December 18, 2011 in Weight Loss Program

 

Make Your Body Burn More Calories

How to burn more calories your body lets you can make lose Fat quicker and easier by increasing your metabolic rate and burning more calories. Metabolic rate is the rate at which the body burns up calories. A body that consumes 2500 calories a day and fires in 2500 calories a day to stay at the same weight. A body that consumes 2500 calories daily but burning only 2000 gains weight at the rate of about 1lb a week. This explains why this is `lucky person across the table from you not from all this junk food fat. You can pretty much do to speed up your metabolism – know the secret of the burning Kalorielügen, if you know what determines your metabolic rate and what you can do to influence them. You burn calories to provide energy for three main functions:

Basal metabolic rate (BMR)

This is the amount of calories you burn just by being alive – even if you lie down and do nothing. BMR accounts for about 60% of the calories that are burned for an average person. Burning Calories for Activity This is the energy during the movement – from lifting your arm to be used to run the remote
control to cleaning the windows. This accounts for about 30% of calories burned by an average person. Dietary Thermogenesis The ‘thermogenic effect described as a meal-induced heat production – the calories burned by eating, digesting, absorbing, and the application of the food. How your rate of burning calories faster, you can influence all these factors and accelerate your rate of burning calories using some or all of the following tactics:

building muscle you increase the amount of muscle in your body.
For every extra pounds of muscle to put on you, your body uses around 50 extra calories a day. In a new study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is
active and metabolically `more calories than other body tissue burns, even if you do not move.
Training with weights just 3 times a week for around 20 minutes is enough to build on the muscle. Not only will you get more calories you burn look better – whatever your weight.

Move More Although the average person burns around 30% of calories through daily activities, use of many people sitting around just 15%. Taking into account this fact simple – and the perception of every opportunity to move can vary quite dramatic to the amount of calories you burn. The
trick is to keep moving ‘message to keep in mind. Write the word `move on post-it notes and put them in places that you consider them when you sit still. Then take every opportunity to move to true to – here’s some ideas for burning calories: Tap your feet Swing your legs drumming your fingers fast food and expansion move your head from side to side Change position

Wriggle and worry it falls on and off Do not use the internal phone – go in person Use the top loo Park at the farthest corner of the parking lot fast food when you are on the phone presses together and give your muscles release you will find lots of opportunities for burning more calories if you remember that you are looking for them! Keep thinking `keep moving ‘.

Eat spicy food speaks much for the product to show that spices, especially pepper, raise the metabolic rate by up to 50%, and 3 hours after eating a spicy meal. Stimulate the drinks that contain caffeine too, the metabolism, as does green tea. Aerobic exercise and the actual amount of calories burned during exercise – studies have supported the ‘intensity exercise makes you more calories to burn for several hours afterwards shown. Try 30 minute sessions of
exercise heart rate, such as vigorous walking, step aerobics and posing shake, go through a cycle or swim, 3 to 4 times a week. Eat little and often there is some evidence to suggest the one that eats the small, regular meals keeps your metabolism going faster than larger, less frequent meals. There are two reasons why meal frequency may affect your metabolism.

First, the levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows. Second, it may be that the thermogenic effect of eating several small meals is slightly higher than the same amount of calories in a train eating. Provided your small meals do not degenerate into, you quick-fix,  high fat,  high sugar snacks and eat little and often can help, too, to control hunger and binge less likely to form.

 
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Posted by on December 18, 2011 in Weight Loss Program

 

Tips Weight Loss

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Posted by on December 18, 2011 in Weight Loss Program