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10 Ways to Curb Your Snacking Binges
When you're dieting, the thing that can really wreck a healthy eating plan is that awful feeling that comes over you to just grab a huge bag of potato chips and polish it off while watching your favorite sit-com. We've all been there before! ...
Eating Disorders and the Narcissist
Patients suffering from eating disorders binge on food and sometimes are both anorectic and bulimic. This is an impulsive behaviour as defined by the DSM (particularly in the case of BPD and to a lesser extent of Cluster B disorders in general)....
Enzymes: Your Seven Step Guide, Part 2
This compilation of information is Copyright 2005 by http://www.organicgreens.us and Loring Windblad. The references for this series of articles is the author’s personal knowledge and experience, the book “Enzymes for Autism and other Nurological...
How To Indulge and Win The Battle of The Bulge During The Holidays: Get Yourself a Buddy. Helpful Hints From WeightLossBuddy.com
If you are trying to lose weight, the holidays literally are the heaviest time of the year. So how do you eat, drink and be merry while you’re counting every single calorie? By getting a buddy who will help you make the right choices bite by...
How to Lose Weight Without Feeling Hungry, Tired or Deprived
1. Understand that this is going to take time. You gained weight over a period of time; you must lose it over a period of time. There is no quick solution to losing weight and keeping it off. 2. Take a week to two weeks to determine your current...
It's Not Just About Dieting…
You may not like what I'm about to say, but dieting alone will not help you to lose weight. You have to give your body the exercise it needs. As I mentioned earlier, a couple of centuries ago, people were involved in a lot of manual...
The 3 Day Diet
The 3 Day Diet is a 'crash diet', designed specifically for people who want to lose large amounts of weight very fast. Exponents say the 3 Day Diet is chemically and enzyme balanced, and if followed to the letter, you can allegedly lose 10 pounds...
The Hated Cellulite Cure That Works
Cellulite is not a medical condition or an aesthetic mutiny perpetrated by your thighs. It’s just excess fat that we’ve relegated as unsightly. Not all women have cellulite. All women of course have fat, but cellulite is simply excess fat bursting...
The Main Causes of Hemorrhoids Are Diet and Toilet-Strain.
Hemorrhoids have two main causes: diet, and toilet-strain. Studies have also shown that these two causes are linked because eating bad food can lead to constipation which then leads to straining on the toilet. Diet A diet that lacks fiber...
The Pharmaceutical Drug Cartel and the FDA
According to the Los Angeles Times, the California Association of Physicians and Surgeons, and even the Center for Diseases Control’s own admission, well over 100,000 people in this country die each year from “properly” administered prescription...
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The No Diet Way To Lose Weight And Keep It Off
Yes, you read it right… no diets.
The first step in this weight management program is to gather all of your old fad diets, quick weight loss remedies, and “magic cures”. Once you have them all together in a nice, neat pile- throw them into the trash!
One thing we have learned in the last 30 years is diets don’t work and actually can make things worse. Fad diets may provide short term weight loss but they are generally too difficult to stick with for a lifetime. The majority of people who lose weight on fad diets regain that weight within 3 to 5 years. Over time this yo-yo dieting effect can slow your metabolism, the way our bodies burn the calories from the food that we eat. Most fad diets require you to significantly restrict your caloric intake by limiting or even eliminating specific foods from your diet. They lead you to believe that it is these specific foods that are causing you to gain weight. The fact is; a cookie or a slice of French bread is not responsible for weight gain. It is the total number of calories that you consume in a day compared to the amount of calories you use as energy. The calories you don’t use as energy turn into stored fat and over time this translates into more body weight.
Yes, its true consuming excess carbohydrates can result in insulin spikes which can lead you to store fat more readily and stimulate your appetite. However, does this mean that everyone in America is eating too many carbohydrates? Not necessarily. Does this mean we need to completely eliminate all carbohydrates from our diet? No. It means we need to learn how to eat the right kind of carbohydrates and the right amount.
It’s also true that eating excess fat can make us gain weight because fat carries more calories than protein and carbohydrates, but does this mean that everyone’s issue is too much fat? Once again, no. Therefore, we must approach weight management on an individual basis because not everyone is eating too many calories from bread. Just the same, not everyone is consuming too many calories from cookies. We are all individuals and our eating habits are all unique which is why the one size fits all diet plans don’t work. The ultimate key to success is balance.
Balance is providing the appropriate amount of calories, nutrients, and (don’t forget) enjoyment from our meals. In a balanced diet, there are no perfect days, no foods are omitted, and you don’t have to starve yourself. It may simply be that
you’ve been eating too many refined carbohydrates and too little fat. This may have stimulated your appetite and caused you to consume more than your body needs. Or vice versa, it may be that you are consuming too many fats and too little fruits and vegetables which can cause you to have a high calorie level with a fairly small intake of food.
Perhaps you’ve been eating the right balance but with too large of portion sizes. These are the kinds of things that throw us off balance and cause us to consume more calories than we utilize for energy.
Let’s take an example:
Unbalanced Day
Breakfast: skip (too busy)
Large latte
Snack: chips from vending machine
Lunch: (restaurant) hamburger and large French fries
Dinner: 8 oz steak and 2 cups mashed potatoes
Dessert: large bowl of ice-cream (1-2 cups)
Meal Makeover
Breakfast: bowl of oatmeal with blueberries, 1 cup low fat milk
Snack: apple, 1 oz peanuts
Lunch: (restaurant) turkey sandwich on whole grain bread with a bowl vegetable soup
Dinner: 3 oz steak (size of a deck of cards), 1 cup mashed potatoes, and a large salad w/1 TB vinaigrette dressing
Dessert: small bowl of frozen yogurt or sorbet (1/2- 1 cup)
The original meals were heavy in high fat foods, large in portion sizes, (beef, French fries, chips, and ice-cream) and low in fiber. The balance was off. By making these changes we saved approximately 800 calories while still enjoying steak, mashed potatoes, and dessert! Not to mention you get to eat more when you incorporate more plant based foods since they are much lower in calories. We also improved the nutrient content by adding more fiber/vitamins/minerals/and antioxidants with increased fruits, vegetables, and whole grains.
Take simple steps to make positive changes that will last a lifetime.
© Meri Raffetto, 2004
About the Author: Owner of Real Living Nutrition Services, Meri Raffetto is a recognized professional in the area of nutrition and wellness. She specializes in weight management and cardiovascular nutrition and offers online programs to help people reach their health goals. For more information visit http://www.reallivingnutrition.com.
Source: www.isnare.com
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