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Weight Loss StrategiesSelf help is the best kind of help available. Hence, except for the products we are offering you, here is a whole list of healthy weight loss strategies that can be inculcated in your lifestyle, so that you don't only lose weight but also manage to maintain it that way. You need these weight loss strategies because even with the best meal plan in the world - one that keeps you from getting hungry, is healthy, and allows you to enjoy some "treats" - keeping your motivation high can sometimes be a problem. It's easy to get discouraged when you have had a "bad" day or don't see results as quickly as you'd like to. When everyone around you is "pigging-out" it's not always easy to stick to your plan. If your lifestyle involves entertaining and dining out and stress is part of the picture, making proper food choices can be a challenge. Trying to change habits that have been developed and practiced over a lifetime, can sometimes seem overwhelming. Don't despair! Everyone will falter at some point. The trick is to learn how to put yourself back on track as quickly as possible and keep your motivation high. Let's take a look at some "weight loss strategies" that will help you do just that!
Thin people and overweight people differ in the way they eat. Most thin people eat when they are hungry, not just because food is in front of them. They usually eat until they are full and then stop. Thin people may do these things without ever giving them a thought. You will, however, need to make a conscious effort to develop some of these new habits and practice them until they become second nature. To become a thin person yourself it is important that you develop "thin eating habits." One skill you should work on is slowing down your rate of eating. Overweight people are inclined to take large bites of food and to put in another mouthful before they're done swallowing the first. From now on, try to eat at a leisurely pace. Since it takes 20 minutes for your brain to register you've eaten enough, try to use some tricks to extend your meals and control your intake:
Remember that when you eat is another important factor to consider. To be thin you will want to space your meals in such a way that you eat more in the morning and less at night. Try not to go too long without eating. Smaller, well-spaced meals are better for blood sugar and insulin levels, energy level, and metabolism.
How To Cheat On A Diet And Get Away With It Everyone "cheats," or indulges in something unintended, at some point in time. There are many reasons why. Sometimes a slip-up can be caused by hunger; other times eating is used as a cure for boredom. Whatever the case, if "cheating" is inevitable it would be wise to learn how to cheat properly. Pay attention to the guidelines below and commit them to memory. Any time you "get off track" with your eating, if you adhere to the order prescribed here it is unlikely you will do any real damage. So if you must deviate, do so in the following manner: Always start with FREE FOODS. Pigging-out on sugar-free jello will not make you fat. A sugar-free beverage may fill your stomach and cure your sweet tooth without contributing to your caloric intake. A cup of broth, a sugar-free Popsicle, or a handful of fiber cereal may hold you over to your next planned meal or snack and curb your hunger. If you do go "over" on your meal plan it should be from overeating foods in the VEGETABLE group. It is highly unlikely that you will ever eat so many vegetables that you slow down your weight loss progress. Get in the habit of reaching for raw veggies, a bowl of homemade vegetable soup, or a salad any time you start to feel hungry. Your next best choice would be a serving of FRUIT. The naturally occurring sugar in the fruit will provide you with some quick energy and help kill a sugar craving. The fiber can help provide satiety. Too much fruit will put your carbohydrate intake over the top, so try to limit yourself to just one extra serving if you must. If you've followed along in the order presented here and you're still hungry, have a small serving of PROTEIN. Protein foods also help with satiety and will carry you to your next meal. Try a hard-boiled egg, a slice of turkey breast, a spoonful or two of cottage cheese or a slice of low-fat cheese. Next, you can have a serving of COMPLEX CARBOHYDRATE, but only if you've eaten everything previously mentioned and are honestly still hungry. Pick a food high in fiber to really fill you up: a half cup of hot cereal, a serving of chick peas or other beans, a few Ry-krisp or wasa crackers, a half a microwaved sweet potato. Finally, if you reach the point where you feel the need to consume a food from the FATS/EXTRAS group, then it's time for you to state your goals out loud while standing on the scale in front of a mirror -naked! Intresting weight loss strategy, isn't it?
Pre-planning (deciding in advance your meals for the day) is a technique that can make following a pattern easier and help minimize last-minute decisions, impulse eating, temptation, and bingeing. It does have its limitations, but most find it to be a useful tool to help with weight loss. Pre-planning involves not only what you'll eat, but also when you'll eat it. It can help you to make, and then stick to, good choices and keep you from getting hungry (if you have planned well). Ideally you should write down your sample meal plan for the day. If you try planning more than a day or two at a time, you may find your schedule changes that can make sticking with it difficult. Having a written plan tends to be more concrete than just having ideas in your head. When making out your meal plan, follow the guidelines to maximize weight loss: well-spaced meals, snacks to keep from getting hungry, a protein food every 3-4 hours, less food as the day goes on. If you find pre-planning on a regular basis to be too constricting or time consuming, at least try to plan on days you know you will be eating out or attending a party. You may want to adjust your intake in such a way that you allow for more food at that time of day. Saving a fruit for a glass of wine, or a fat for some "regular" dressing, may be all you need. Or you may try to reduce the temptation to overeat by planning for a filling snack before you go. A half-cup of Fiber One cereal or a bowl of vegetable soup may keep your stomach full so you're less likely to overdo it on the high-calorie treats. One note of caution: pre-planning just gives you guidelines. There will be circumstances beyond your control that will cause you, on occasion, to deviate from what you had planned. This is normal - so expect it. You should, by no means, use this as an excuse to disregard your whole program for the day. Dieters tend to think in all-or-nothing terms. One little slip-up is used as a reason to "really blow it." Don't fall into this trap. Once you have tried pre-planning you should evaluate how well it's working for you. How close did your intake match what you planned? If you did deviate, did you make wise substitutions or give in to some tempting, but non-nutritious choice? Did you find that it helped you pass on certain foods you hadn't planned for but might ordinarily splurged on? Did it help you (after the initial planning stage) not think so much about food? Do you find it helps you gain some control over your eating habits?
Another strategy to aid in your weight loss program is to give up the idea of 3-meals-a-day and graze instead. Our digestive system is similar to apes and gorillas that nibble, or graze on food all day long (and do not suffer from obesity), yet we have developed a very different pattern of eating. The idea of eating two or three large meals a day may not be ideal for our digestive system, and certainly not for our weight. This overload of calories forces the body to put more energy into fat storage and to produce more of the fat-storing enzyme to help out in the process. Spacing the day's intake of food into 6 small meals to be nibbled on throughout the day is a great help for weight loss. It not only provides the body with fewer calories which can easily be burned off, but also keeps blood sugar levels even making us feel better mentally and physically and providing us with plenty of energy. If you're on the go or don't get much time to eat during the day, make sure your choices are easy and portable. Example day:
This style of eating not only provides you with the nutrients you need, but keeps you satisfied with far fewer calories. Try to keep in mind: if you take in more than a few hundred calories at a time, you are just fueling your fat!
Americans eat an average of one of three meals out. Watching your weight is no reason for you to avoid eating out in restaurants. In fact, it's a good idea to get some practice at making wise choices when someone else is preparing your food since you will be confronted with this often. Knowing what to pick and being specific when ordering makes sticking to your meal plan easy. Most restaurants these days are more than willing to make minor modifications in the way they prepare and serve your foods so eating out will be easier than you think. Eating Out Guidelines Do your best to choose foods that you have become accustomed to eating: fish, poultry, fresh fruits, steamed vegetables, salads, low fat soups, whole grain breads. Keep portion size in mind. Apply moderation to those foods you know are not prepared "ideally." Whenever you are in doubt, ask how the foods are prepared. Try to make your choices "fit" your meal plan for the day. Foods prepared in the following ways are generally safe: steamed, broiled, in its own juice, or poached -provided you ask for no butter or oil, and sauce on the side. To keep fat intake low avoid foods that are: au gratin, in butter, oil, gravy, or cream sauce, sautéed, fried, braised, escalloped. Foods made with mayonnaise, such as cole slaw, tuna, chicken, or egg salad, are all high in fat. Limit your use of "added" fats: butter, sour cream, and salad dressing. Don't be intimidated by the waiter: they are there to serve you. The cook may not always be able to meet your specific requests, but there's no harm in asking. If you've asked for something such as "dressing on the side" don't accept the food if it comes any other way. Appetizers can be quite filling in place of a main entree. Eaten with a large salad they can fit, portion-wise, into your meal plan much better. Splitting an item with a friend is another good way to keep portions under control. If there is something too good to resist, have someone else order it and sample just enough to keep you happy. Don't be afraid to ask for food to be wrapped to take home. Portions are notoriously large in most restaurants (particularly protein foods) and portion-control is vital to your weight loss program. Be careful when eating breakfast out. Most choices are very high in fat. Pick fresh fruit if available, or juice. Order toast, or half a bagel dry, you can add your own jelly. Muffins can be loaded with fat, but many places now offer low-fat versions. Protein foods pose a bit of a problem. Cottage cheese, if low fat, is a good choice if you can get it. Eggbeaters, or omelets made with egg whites and veggies are healthy and tasty. Low-fat or non-fat yogurt or milk will also give you a few grams of protein if there are no other options. Skip the sausage, bacon, and croissants. Use milk in your coffee instead of cream to help keep your fat grams under control. Start lunch and dinner off with soup, or make it your meal. Unless it's a cream soup, clam chowder, or cheese soup, it will most likely be low in fat. Since it takes a little time to eat and is satisfying, you won't be as hungry for the rest of your meal. Alcohol calories add up quickly, so it's best to skip the cocktails or wine. Sip on seltzer or bottled water instead and you'll lose weight faster. Have the bread removed from the table if you can't resist reaching in the basket. If you do have some, work it into your meal plan and use the butter sparingly. Salads can be great for weight loss, but dressings, olives, cheese, bacon, croutons, and various other toppings are not. Ask for these items to be left off and have dressing on the side. It is best if you stick with no-oil dressings (which many restaurants don't have) or use vinegar or lemon juice. Many people carry their own dressing with them, which no one seems to mind, and there are individual portion packages of no-oil dressing which you can keep on hand. If you use a low-fat (not no-fat) dressing, monitor your portions carefully. If there are certain foods, such as baked potatoes you can't eat without adding fats (butter, sour cream), you may want to avoid them altogether. However, give some alternatives, such as salsa, a try -you may find you enjoy it even more. Try to get substitutes, such as vegetables or salad, to replace French fries, cole slaw or potato salad. If no substitutes are allowed, remember you are under no obligation to clean your plate. Give them to someone else or ask for them to be left off your plate entirely. Desserts are the hardest thing to fit in your meal plan because most are loaded with fat, sugar and calories. Fresh fruit is safe, but not always. Fast food restaurants, although the most convenient, are also the toughest places to eat and still stick to your meal plan. If they offer salad and a low-fat dressing, that's a good start. Order the smallest item on the menu (a hamburger, versus a quarter pounder), avoid the French fries and eschew the desserts. With Mexican food, watch out for fried items such as taco shells, refried beans and high-fat toppings such as sour cream, cheese, and avocados. Eating at someone's home is a bit more challenging because you don't want to offend anyone. Most people will understand you "passing" on certain items if you explain nicely and firmly that you are trying your hardest to make some dietary changes. When avoidance is out of the question, try to have just a little.
How To 'Undo' It When You've 'Overdone' It Everyone overdoes it on eating once in a while, whether it’s at a party, during the holidays, after a stressful day at work, or due to hormones. While an occasional slip-up does not doom you to failure, you should learn what a "binge" will do to your body and learn what you can do to compensate. Bingeing On A Weight Loss Program Is Understandable When you try to lose weight you cut back or cut out altogether many foods you feel you can do without -particularly those high in fat, sugar and calories. The funny thing is, the more you try to go without something, the more you seem to want it. Many people find that just the thought of beginning a weight loss program can increase their appetite and cause them to develop cravings for foods they may not normally even want. Also, if you allow yourself to get hungry, the body responds by intensifying the hunger pangs and cravings for easily digested carbohydrates, especially sugar. Once you get started on a binge it's sometimes hard to stop because the body likes to replete itself. The overeating will help restore the fat cells that the body like keeping filled to feel secure. Why One Binge Shouldn't Make A Difference In The Long Run The body's energy balance is controlled over the period of a few days. If you overeat or undereat one day, the body adapts to this by increasing or decreasing the metabolism in attempts to either burn or conserve calories. Thus, overindulge one day and your body will do its best to burn off those extra calories during the next day or so. As long as you quickly return to your meal plan, your little deviation will most likely go unnoticed. Why Continuing To Binge Will Make A Difference To think you can continually binge without suffering the consequences is a mistake. The rise in metabolism is just a temporary means of maintaining the status quo. Soon, with enough overeating, your body will produce more of the enzymes that store fat and you will gain weight. When you overeat, your body will put a greater percentage of energy into its fat cells than it previously might have done. How To Undo It When You Overdo it Since the body balances its energy input/output over the course of a few days, the first way to correct for a binge is to cut back on your intake over the next day or so. If you over-ate carbohydrates, eat less of these. Another vitally important factor is exercise. That same day you over-ate or the very next day, do a good workout to burn off those extra calories and keep the metabolism raised. Finally, try not to fall into the cycle of bingeing/deprivation with all the psychological and physiological changes that accompany it. Following a good sound plan that allows treats in moderation will keep you satisfied and will leave you with positive feelings about your weight loss efforts. Click on the link for more info on weight loss strategies.
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