Start Changing Your Habits No More Diets!
Start Changing Your Habits No More Diets!
Looking today at the number of obese people in the USA did you know it has doubled in the past 30 years? I know we all know one of the big reasons is that we eat too much and exercise little very little for some! The average North American is consuming more than 3,800 calories a day. But even with all the information out there I come across people every week who have no idea how many calories we are meant to have a day. Does this shock you? 3,800 it’s roughly twice as much as we need in a day. Is dieting the solution? Lots of people apparently think so. Approximately 55 million in the US try different diets every year to lose weight. But the true “diets” as they call them, the kind that ask you to cut out major food groups dramatically reduce your calorie count or eat only specific foods just don’t work long term. Why? Because such drastic shifts in eating cannot be sustainable or are not healthy over the long run. Diet Researcher Look – Lose Body Weight Studies have shown these types of diets often lead to weight gain. Researchers at UCLA found that while people typically lose 5 to 10% of their body weight in the first six months of dieting, after several years, one-third to two-thirds of dieters regain what they lost and then put on even more pounds. Ask the man on the street about diets We can listen to the ads on TV or we can get street smart getting street smart is not about being ignorant about the best solutions in any subject but looking at it without all the manipulation. So what do I suggest, try to stay away from “diets” YES and start basic changes to your eating habits for the better. It is easy to say I know, but very hard to do for those with bad or “routine” eating habits. What does it take for Long Term Weight Loss and Better Health? As in any true goal, it takes commitment and focus, changing behaviours and developing new routines. These new routines will lead to long-term weight loss and better health – as long as you commit to this change in lifestyle. You might be able to do this by yourself but I suggest getting others around you involved as with support we can achieve far more success. My Wife got me to the Spinning class at the gym and I got her into eating my awesome salads for lunch which is a great fruit and veg fix in the middle of the day giving maximum energy and revving up your metabolism. Here are some suggestions to guide you on the path to a healthier lifestyle:
• Eat a healthy breakfast. Yes, mom was right – it really is the most important meal of the day! Now do not give me the excuse you don’t have time! Make the time! If you have to get up 15 minutes earlier every morning, then make the commitment. Start your day right. I have timed that it take me 7 min’s to eat a healthy bowl of cereal with natural muesli make sure it is a healthy choice like Kellogg’s special K, Bran Flakes or something similar keep away from the sugar fix or maybe even have a bowl of Oatmeal, my favourite in the winter. Try if you can to have some fresh fruit also. Your goal is high fibre breakfast this will keep you well-nourished and satisfied until lunch. People who skip breakfast report having less energy, so they’re less likely to burn calories through exercise or other physical activity.
• An apple a day…is a great start. Add at least one serving of fruit to your breakfast and lunch, and one serving of vegetables to your lunch and dinner. The extra fibre will help you feel full longer so you’re less likely to go for seconds or snack later. Use fruit as a morning snack, it fills you up and curbs your appetite until the next meal.
• Make a Healthy Eating Plan – stick to the plan. I know this is what most people say but I want to be out the box today because I know it is not fitting to everybody’s lifestyle! See all those pictures in magazines of fit people? Did you know they plan their meals weekly? Haha rubbish! I say in my Scottish accent! –maybe in some cases yes, some even prepare their meals on Sunday for the entire week. National Stats do say that those who stuck with a healthy eating food plan seven days a week were one and a half times more likely to maintain their weight loss the following year but my personal opinion is that this works if started in group support and most people just don’t have the discipline on their own, so if you have the discipline you know what to do, if not like me I suggest you start to focus on what foods your body type needs. One suggestion is to purchase our far burning book which we promote at the menu bar for www.nomorediets.net (if you are reading this on another blog). The key is to know what your body needs and recognise what it does not need. When I lived in the USA I made the decision never to eat any fast food I highly recommend you do the same we all know the reasons why. Remember our focus it to change our bad habits and establish good habits so you do need to make planned decisions. Write a list of all the things you ate this week that are not helping with a healthy lifestyle, fast food, Latte Coffee change to Americano with no sugar and a little 2% milk, don’t eat snack sweets but have fruit instead. Cut bread out your diet 5 days a week, stop drinking fizzy drinks for me I went to water only, don’t eat deserts unless it is a special occasion, drink lots of green tea, I like green tea with an added flower of fruit taste this is great for a gentle detox. Reduce sauce on foods. Don’t use tomato ketchup. As you can see I took out loads of daily calories, hi-fructose corn syrup and fat. Making these kind of choices is something everyone can do. Smart actions in changing habits is key so once you have done tis then start to build a revised shopping list.
• Be the ruler of your plate. Before a meal, examine your meal. Portion sizes may be reduced, but you can still saviour what is presented to you. Eat your meal slowly, experience the food, the flavour, the texture – do not rush. Let your brain experience what you consume. You will find by not rushing the meal, the brain will tell your body it is full and satisfied. If you are half way through your meal and you find yourself satisfied, stop eating. I know mom said “always clean off your plate” – but that was when you were growing – you’ve grown now … maybe too much.
• Weigh in weekly. But don’t step on the scale too often. You can fluctuate almost 8 pounds in one day, depending on how much water you drink and other factors, and you don’t want those upticks to discourage you. Pick one day a week to do your weigh in. But remember, especially if you are weight training, you may be losing inches and not weight – let the way your clothes fit be your guide.
• Control your meals – eat at home. Meals prepared outside the home have more calories than home-cooked food does. What’s worse, the high-dose combination of sugar, salt and fat in many prepared foods creates a chemical addiction that drives us to eat more of the stuff, even when we’re not hungry. Cooking at home is the only way to control the ingredients in your meals. Cook together with your spouse – great quality time – a great way to improve your relationship while you improve your health.
• Yield Not To Temptation! When faced with a favourite food, even the most resolute person can fold under the pressure. If cookies are your trigger food, don’t keep them in the house. Banish all junk food from your cupboards. You’ll save money and you won’t be faced with that temptation on a daily basis. I got rid of ice-cream in the evenings, very tempting but it had to go!
• Turn off the TV. I don’t know about you, but my parents did not allow the TV to be on while we ate our meals – it was family time! When we eat while watching TV, we tend to eat more and enjoy it less. That’s because we’re too distracted to taste the food or even know how much we’ve consumed. Interesting to note: A University of Buffalo study showed that children who ate in front of the television consumed 500 more calories and ate 21 minutes longer than kids who didn’t eat with the TV on. A UK study showed that eating to the drone of the tube led to more snacking a few hours later.
• Set a realistic goal. OK, losing one pound a week sounds attainable, doesn’t it not? If you do the math, that adds up to 52 pounds over a year. Losing weight slowly through behaviour changes means you’re more likely to keep it off. Keep in mind that the extra pounds didn’t all come on in one month — they’re not going to come off that quickly, either. I know we are not a patient society, we look for quick fixes – but who won the race – the tortoise or the hare? Now some people need a little help through the process, make sure you check out our product reviews for great natural supplements and weight management systems. They may be the support you need towards a healthier you. If they are not posted on this page please leave a comment on this page. I think I lost some more weight going through this article today and I hope it will help you also off to make the evening meal even more healthier!!