Archive for the ‘dieting’ Category

Diet Pitfalls: How Do You Avoid Them?

Posted on: June 16th, 2014 by Hayley James No Comments

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Is this scenario familiar?  You wake up early, gear up and run a couple of miles before going to work. You go home, get ready for work, eat almost nothing for breakfast but feel perked up for the day ahead. You live by this lifestyle for almost three months until by the fourth month, you realise you haven’t achieved your desired weight yet.  Now your strength from resisting everything that you used to enjoy – burger, fries and soda – is weakening. You start to nibble a little until before you know it, you are ruturing to your old habits and your hard work and diet for three months are all down the drain.

Luckily, these diet pitfalls can be solved in more ways than one. You can stay clear of them and achieve the ideal body you have always wanted. Here’s how to do it.

Prepare for a diet program.

Long term problems like obesity could not be fought off with a couple of months of dieting and exercising. It is best to find yourself an eating plan that you could live with for the rest of your life. Diet plans should not be temporary. Find the one that fits your lifestyle, gives you the energy you need and work everything else around that.

Packed lunches are always better.

You have always loved packed lunches made by mom and experts say that the same idea could work well for your diet. Since most of those who got derailed started because they were no longer loyal to the diet plan they have, it is important that you bring with you your lunch pack to keep you on track of your diet all the time. Sticking to your plan can be a whole lot easier when you’ve got a packed lunch at hand.

If this is what is happening to you, don’t freak out just yet, experts say. This scenario is a lot more common than you think. You doubt whether the diet program you followed was faulty until you realize that it was your passion for health that got a bit derailed. Every diet is different as much as every dieter is different; thus, you cannot expect that all diet programs could work for you. What could have worked for others might not work for you. But when you find the program that suits you, there will be no turning back. 

Are You NOT Losing Weight? (Discover The Top Reasons Why)

Posted on: June 16th, 2014 by Hayley James No Comments

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Have you been starving yourself, counting calories and working out yet nothing seems to happen about your weight? You can’t begin to think of what has happened and where all the effort has gone. Finding yourself in such a scenario can strip you off all the hope that you can ever lose all the excess weight you’ve got. Knowing that others are wondering about the same thing does not help at all. So, whathappened? Sadly, the answer to this question does not come by easily.

When you seem to be doing all the right things but you’re not getting any progress, there are a couple of things that could be causing it. Here are the hard truths about weight loss and why some weight loss efforts do not really work.

Exercising andstill NOT losing weight?

Exercising means burning all the extra calories in the body, that’s why it is very important in a weight loss program that you engage yourself in calorie-burning activities. However, most of those who engage in exercise over calculate the calories they have burned. Remember that exercising does not guarantee that you will lose all the extra weight, so if you still eat a lot after you exercise, there will be no weight loss. Sadly, you might be eating up all the calories you burned.

Eating Healthy? Not really.

Your eating habits can pretty much tell you the reason why you are overweight. Most of the weight problems that people have blame it on the lack of exercise when the truth is that their food intake in the main culprit for the problem. Do you think you are eating healthy? Well, nobody really admits that the diet that they keep in unhealthy. If you compare yourself to the diet that other people follow, you can pretty much say that yours in the healthier one. But is it the healthiest diet option? You know you can so much better.

Stop and think again why you are not losing weight and these two factors will tell you why. Once you have overcome the problem dealing with these two, you can get your ideal weight in a matter of months. 

Review: New Lifestyle Diet

Posted on: April 30th, 2014 by Hayley James No Comments

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Ever heard this advice? Eat like a king at breakfast; eat like a prince at lunch and eat like a pauper by dinner? 

Well, a regular meal-orientation consists of a three-meal-a-day paradigm. And the New Lifestyle diet is a protein-based meal replacement of these healthy meals. Other diet plans focus on carbohydrates for increase of metabolic rate.  While some diet plans cut-out on the carbohydrates.   New Lifestyle Diet is designed to give a balance of  protein, carbohydrates, vitamins and minerals.  It is emphatic about  maximizing whey and casein protein which gives  the body muscle mass and higher metabolic rate. As the individual loses weight in the program, lean muscles are formed and metabolic rates are increased.

This diet plan menu consists of pudding, shakes, soups and hot drinks. They also have nutritional bars. 

Particular programs are customized for those who are planning to go through the New Lifestyle diet and which combination of foods you choose to consume are planned according to the individual needs.  All nutrients are capsulized in these energy food preparations to replace regular three healthy meals a day.

The New Lifestyle also focuses in behaviorial change and orientation of the certain individual who undergoes the program to sustain their weight even after the program is completed.

Eating teh combination of pudding, soup, hot drink and one healthy meal a day cements the idea about eating like a king, prince and a pauper. However, it may not be the right solution for people who traditionally eat three square meals a day.  

Benefits

  • fast preparation
  • intake of whey and casein protein have their own benefits aside from the ones mentioned 

Challenges

  • It can be expensive.
  • It can be monotonous to the taste buds and to the individual
  • Frequently asked questions come up like, “Can I take my healthy meal at night rather than day?”  Does it signify the program as non-healthy or is this a mere play of words?  It can be considered a disadvantage.  

Food and Recipes

The program has a customized plan for every individual according to his needs.  This may come in a variation of soup, pudding, hot drink and nutritional snack bars and one healthy meal. A variety of almost eighteen flavors are available for pudding, shake, soup and drinks.

Exercise

Exercise is encouraged which also depends on the fitness of a person. However, it is not imposed. 

Exercise is always recommended whether one is in a program or not.  It is part of healthy living and this is the philosophy behind the New Lifestyle diet program.

Finally

The difficulty lies in the orientation shift of the person where the New Lifestyle diet is concerned.  Perhaps, it is the reason behind why it is termed as a new lifestyle. Breaking through old habits can be problematic. 

If you pay a visit to their site, the overview about the diet plan includes the following:

  1. Create the necessary skills and motivations to truly change your life.
  2. Learn how to create self directed change and grow stronger each day.
  3. Develop new behaviors and learn to continually strengthen them.
  4. Learn how to handle food cravings and how to stop emotional eating.
  5. Control your appetite and understand the triggers that are causing you issues.
  6. Learn how to handle stress without turning to food.
  7. Create an inner dialogue with yourself and use it to influence your behaviors.
  8. Learn to recognize the saboteurs around you and how to handle them.
  9. Overcome visual, time, and the hard social situations in your life.
  10. Learn to appreciate yourself and improve your self-esteem and body image.
  11. Never take your success for granted by avoiding relapses.
  12. Learn how to keep the weight off and continue to live your new lifestyle.

A change which endures through time can be problematic.  Can the New Lifestyle address this challenge?   

Review: Vegan Diet

Posted on: March 26th, 2014 by Hayley James No Comments

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A Vegan Diet may be your choice in keeping fit and healthy.  Adapted from vegetarianism, the Vegan Diet eliminates all animal products from one’s diet like honey and dairy.

The vegan diet can initiate weight loss through taking in whole grains, leafy greens, nuts, legumes and soy and rice milks. 

eDiets, a community which provides online and mobile-friendly weight loss and meal planning solutions that include a free diet profile and the ability to switch plans without a fee, offer its own plan of vegan diet.  This plan falls under vegetarian diet. This plan offers three options for the vegan diet which is completely plant-based,  lacto-vegetarian which allows dairy and lacto-ovo-vegetarian which allows dairy and eggs.

Research shows that vegan dieters are more resistant to illnesses. Discover the benefits and challenges of this diet below:

Benefits

  • Veggies and plant products are digested by the body faster than meat products allowing it to pass naturally
  • Veggies and plant products are less expensive than meat products
  • Cultures which support vegan diet practices report lower cases of heart disease, diabetes and high-blood-pressure.

Challenges

  • A shift in the eating habits of traditional meat-eaters may be difficult
  • Plant-based meals may not be palatable for some people
  • Vitamin and mineral supplements which can be obtained through eating meat may be needed.

Food and Recipe

eDiets Weight Loss Plan has three meals and one snack daily that exclude all animal products for a vegan diet.  The vegan diet is a balanced approach that provides 50-65% calories from carbohydrates, 20-25% calories from protein and less than 30% calories from fat.

Exercise

A vegan diet supports exercise as one of the ways which would increase the possibility of weight loss. Activities like walking and other regular physical activities are recommended.

Finally,

The conviction of a vegan dieter may be difficult in the beginning stages of its program.  However, everything will be worth it in the long run after achieving a more enduring result.

Backed-up by scientific studies which show that a low-fat, plant-based diet is more efficient in achieving weight loss and improving insulin-sensitivity, the vegan diet can be a good option. Achieving weight loss is only a plus factor why a person decides to become a vegan—it is more of a lifestyle and a commitment.   

However, there may be some nutrients which can only be acquired through meat which may be set aside.  It is noteworthy to supplement these deficiencies.      

 

Image courtesy of tiverylucky / FreeDigitalPhotos.net

Diet Review: Bill Phillips – Eating For Life

Posted on: February 26th, 2014 by Hayley James No Comments

Who is Bill Phillips?  He is the author of the bestselling book Body for Life.  From this success comes a lifestyle-based diet philosophy “Eating for Life.”  Its foundation is to shift the mindset of people who are going through some kind of a diet program who stay away from food.  
Eating for Life holds the conviction that one should not do away with what is necessary.  Food is very important in the corporeal aspect of a person.  Instead of looking at food like a mighty foe or running away from it like some contagious virus, food must be treated as a friend.
Bill Phillips encourages a fun adventure of eating often.  He recommends eating at least six small balanced meals per day.  He recommends further to take in a balance portion of carbohydrates with other foods within the meals.   

This lifestyle-based diet program is inclined to take care of the body when it is hungry rather than torment it in starvation.   

Eating for Life points one to a re-orientation of health values and patterns.  It does not provide a short-cut to looking fit and fabulous.  It works for a discipline which can have results in the long-term. 

Benefits

•    It addresses the physical, the orientation and the values of the individual   
•    It is a laid-back kind of diet plan. It is not too rigid.
•    It is accessible by anyone.
•    No deprivation of food. No starvation.
•    Long-term results.

Challenge

•    Need for strong self-discipline
•    Support system is necessary for a self-regulated program to persist and endure for some people.

Food and Recipe

Eating for Life promotes a low in fat diet with a distribution of 40%-50% protein and 40%-50% carbohydrates.  As was mentioned, six small meals a day may be observed.  One day is given to oneself to eat anything they want without feeling guilty afterwards. 

The book showcases more than 200 healthy recipes, with images on quality-stock color plates, and utilize commonly-found ingredients, discussed in a concise and uncomplicated way.  

Exercise

Cardiovascular exercises and training may be opted at least three times a week.  This is to develop muscle mass and increase body’s way of burning fat fast. 

A balanced-diet in six small meals and regular exercise are amongst its lifestyle orientation checklist.  

Finally,

Eating for Life does not just address the physical needs of the body but a re-orientation of what one has always known to be what should be.  It is a straight forward and helpful advice book for weight loss, energy gain and improved lifestyle through healthy diet and exercise habits.

Prepare your body before you over-indulgence

Posted on: December 13th, 2013 by Hayley James No Comments

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Unless you’re Scrooge or you’re simply planning to hide in a cave this holiday season—then you don’t need to read this post.

It’s because I am going to bet (no matter how much you want to stick to a very strict weight loss program), you will allow yourself to overindulge during the holiday season. And please don’t beat yourself up if you do overindulge…because it is “unavoidable” (okay, if you have a better word that will appeal to your logical mind, then write me a message in the comment section below!). However, I won’t have the space in this post to argue with you that you can avoid not to overindulge this holiday season—because you can. But if you can’t, then I do have some tips on how you can prepare your body before you overindulge.

1.    Consider a pre-festive detox (Read the post I wrote on why you should detox)

A detox will allow you some space in your body when the festivities get under way. Before you put in the junk, de-clutter so to speak.  This way, your body can go through lesser adjustments, rather than more drastic measures when 2014 kicks in and you find yourself developing pockets of fat on your belly all of a sudden.

2.    Don’t forget to continue your exercise routine (if possible, bring it to the next level)

It doesn’t mean that if you have momentarily developed “amnesia” over your weight loss management rules on your calorie intake, then it will give you the excuse to forget everything else like your exercise routine.

Don’t forget that energy in=energy out is the ideal equation for maintaining our desired weight.

Exercising will prevent you from drifting into a weight loss plateau during the holiday season. Continuity is crucial. Read how to avoid weight loss plateaus and discover more.

3.    Remember to keep a positive mindset

It won’t do you any good if you keep on telling yourself every time you pick up a delicious goodie, “Why have I overindulged?” “I promised not to do it but here I am stuffing myself!” “I am doomed!” “I’ll go back to being overweight!” “It’s my fault!” “I can’t do it!” and on and on.  

This can lead to emotional eating on your part and you will most likely eat more. This can also decrease your motivation and energy to continue with the program you’ve started.

I am in no way encouraging you to waste away and ravish like someone who has been deprived of food for a decade. What I am saying is that when you can’t avoid the tempting and delicious food in front of you this holiday season, it’s okay. But be sure to prepare yourself if you can’t say “no.”

Image courtesy of photostock / FreeDigitalPhotos.net

The 5 ways to detox

Posted on: September 19th, 2013 by Hayley James No Comments

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For your weight loss problems, do you know that you can feel lighter, healthier, more energized and focused if you detox your body? And no—I am not talking about detoxifying through artificial juices or herbal supplements, for they may not be the healthiest ways to detoxify. I am talking about the natural way—ways you can immediately implement in your lifestyle right now.

Want to know more? Here goes:

Remove the junk in your diet

The first thing to do is to "de-clutter" and remove the “junk” like processed foods, refined carbs and sugar from your diet. Without them and you'll have more energy through the day and you can say farewell to your afternoon slump.

If you want to start cleansing your body, it is important to eliminate the junk in your body first. Think of it this way, you can't start cleaning your closet if you still have a lot of junk inside. Take everything out, choose what to keep and what to discard. Otherwise, you will be putting the same things back in its place and you will never be able to get out of the cycle.

It may be painful the first few days. But in a few short weeks you will be feeling great and less bloated.

Vegify, organify and fruitify

Now that you've removed the junk from your closet (just kidding)—your diet, you can shift now to healthier  foods. Think of including vegetable, fruits, whole grains, legumes, nuts and seeds, and grass-fed, organic proteins in your meals.  Choose whole, fresh, organic, and all-natural foods.

Unlike taking in processed foods, when you "vegify, fruitify and organify", you will be taking in more nutrient-dense and free of preservatives and chemicals  foods which is great for your body.

And when you eat, make your plate look as colorful as possible. Add in more of the greens and the oranges to ensure you're getting a variety of vitamins, antioxidants, and minerals.

Drink lots of water

The foundation of detoxifying is water — lots of water.  Drinking lots of water will keep you hydrated, prevent constipation and assist your digestive system and liver — which are the key body parts of eliminating the unwanted waste and toxins.

Sweat it out

Sweating is one of the ways the body gets rid of the toxins. So engage in activities that you love which will get you to move.  When you're up and moving you will be reaping the benefits of like losing the pounds, increasing your energy, boosting your mood, more alert mind, keeps you from aging and helping prevent diseases.

Try to relax and rejuvenate your body

Food is only one part of the restoration process.  You would want to focus on the totality of your self. And you can rejuvenate in many different ways to detoxify. For instance, take a good night's rest to repair and restore your body. Then, develop a cheerful attitude and a positive mindset to help you feel calm, loose, and centered. Do meditation or yoga if you like.

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What Causes Obesity?

Posted on: September 13th, 2013 by Hayley James No Comments

ID-100112630Obesity happens when your body takes in more calories and stores these as fat without you burning them through exercise and normal daily activities.

Let us consider the various factors (usually a combination of these) which affect one's body weight and cause obesity:

  • Disparity between the energy you put in from what you put out

    The ideal equation is an energy balance which is determined with the energy you put IN which should be equivalent to what put OUT. A lack of this will cause obesity.

    The energy you put IN is derived from the energy or calories from food and drinks you take in. If the energy you put OUT which your body uses for physical activities does not consume what you put in, then, you're in trouble.

    You don't have to balance the two every day. The balance is accumulated through time. Overweight and obesity develop over time when you take in more calories than you use.

  • Sedentary Lifestyle
    You should understand now why being such a couch potato will do you more harm than the pleasure you get out of watching TV the whole day.   People who are inactive have the tendency to gain weight. Remember the ideal equation discussed above. 

    Unfortunately, more and more people bury themselves in computers doing work, schoolwork, and leisure activities giving no more room to move.

    And what's with being dependent on cars and elevators instead of walking? (Sigh…)

  • Environment

    Despite the rigid campaign for "health", what we see in our environment doesn't fully provide more venues for healthy lifestyle habits.

    Take the following examples:

    1.       Affordable gyms for the public to make it easy for people to be physically active rather than the exotic ones where celebrities frequent and where one needs to maintain dues.

    2.       Fast food chains and oversized food portions which are good businesses. But are they good for the health?

    3.       Access to healthy foods, such as fresh fruits and vegetables, is costly.

    4.       Unregulated food campaigns from food companies which are often directed to children. Campaigns which are really about high-calorie, high-fat snacks and sugary drinks.

  • Emotional Factors

    There are people whose eating habits are triggered by their emotional state. Depression, loneliness, anger, low self-esteem are often times the potent emotions which can lead people to eating more than their usual intake.  In time, this can lead to weight gain and cause overweight or obesity.

  • Not enough sleep

    Sleep is one factor which affects your hormones like ghrelin and leptin which make you feel hungry or full. When you lack sleep, ghrelin goes up and leptin goes down which makes you feel hungry compared to when you have a full eight-hour sleep at night and you are well-rested. 

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The importance of Mindset for healthy weight loss

Posted on: September 2nd, 2013 by Hayley James No Comments

When it comes to being overweight or obese, the old adage, “We are what we think” has never been truer. It is not about eating too much or the lack of exercise but your mindset that more often than not can be the real cause of your weight problems. Your mindset can manifest your relationship with food and the relationship with your body.

As a result of different factors which can include your environment, experiences, education, genes, you have formed a mental attitude on how to do things by default— on an autopilot and habitual manner. This is your mindset composed of your thoughts and beliefs which influence your feelings, making you behave the way you are, which eventually become your habits resulting to how you interact with your world and define how you respond to situations.And the cycle is endless—if you don't choose to re-wire yourself and address your mindset.

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Take for instance, the belief you have accepted as being a true fact which says, "I feel better when I eat. Eating is my only way of coping with loneliness and sadness." The thing is; this is operating from a subconscious level brought about by various factors some of which were already mentioned above and we don't even know we have this kind of mindset which triggers potent emotions within us. This can lead you to behave in an automatic manner that every time you are sad or feeling low, you eat.

Since you do this every time it has become a habit—an unhealthy eating habit that you do without even thinking.

This can be a really difficult pattern to break. However, this pattern from our mindset to our eating habits which result in being overweight or obese is totally under our control! Your weight is the result of your mindset.

Therefore, you can do something about it. Break the pattern and form new ones. Beliefs that are not serving you anymore can be changed.And studies show that you can rewire your brain and change your mindset.

So,if your relationship with food is on autopilot and you are not happy with the results, then the key is to turn off the autopilot and become conscious of what you are thinking and doing. To attain a mindset of health and energy is simply to change your mindset.

Now, here's a very important tip. There are people who can flip their mindset like a switch and immediately see the results (even overnight). But for some, it can get very tough before it becomes easy and effortless. Just remember to always work from the point of strength and positivity rather than weakness and negativity. Instead of concentrating on a weight loss mindset or being overweight or obese and losing the pounds— which can be in the negative tone, focus on a healthy mindset which is more of the positive one. Think—I love my body and I am fit and healthy.