7 Effetive Fat Loss Strategies
When Dining Out
1. Develop a plan in advance. Look at the restaurant menu
online and decide on the healthiest option that you’d enjoy …
and stick to it.
2. Eat a small, healthy snack before dining out. If you’re
pleasantly hungry, rather than starved, you can relax, eat
slowly and enjoy the meal, rather than risk losing control by
overeating unhealthy foods.
3. Load up on vegetables. Unless they are friend or soaked in
butter or oil, you cannot go wrong with veggies because they
are very low in calories, high in iber and loaded with other
beneicial nutrients, and have almost no adverse aff ect on
blood sugar levels.
4. Include a lean protein source. For example, if you order a
large salad, ask the waiter to add grilled chicken or cottage
cheese.
5. Make simple, healthier changes to the meals you enjoy.
If you only order what you think you “should” rather than
what you really want, you may be satisfied physically, but not
psychologically … and will most likely crave something more
… and end up making poor choices later on.
6. Drink plenty of water and eat slowly.
7. Listen to your body and stop eating when you begin to feel
full, not necessarily when your plate is empty. No one says
you have to eat the entire meal – box it up and enjoy the rest
later.
Friday, March 20, 2009
Friday, March 13, 2009
"Curbing Your Carbohydrate Addiction"
I am enjoying 85 degree temperatures and lots of sun and golf here in Florida this week and missing all of you....really! I just had to take time to post this blog as I have been teaching since my plane landed and everyone wants to know how to loose weight and get in great shape. Of course you guys know how to do it and for those of you who sign up for The Skinny Jeans Contest, you will learn how to increase your Metabolism permanently! i should let you all know that it has come to my attention that many of you and your Friends are not necessarily needing to loose two pant sizes, but would still love to be involved in this 8 week challenge! No Problem, we will do for you as we have done in past challenges. We will be starting the contest the week of the 13Th of April. One week later than posted, as Amy and Shane will be away the first week of April. Enjoy this post!
Some experts consider carbohydrate craving and addiction as something more of the body than of the mind, meaning biological factors are generally considered to be the main trigger for carb cravings. These cravings are described as a compelling craving, or desire for carbohydrate-rich foods; an escalating, recurring need or drive for starches, snack foods, junk food, or sweets.
This is where the cycle of carbohydrates and cravings start. High-sugar, refined starch, convenience and comfort foods feed the addiction like a drug. This results in high blood sugar and insulin levels which results in more cravings. The situation also results in higher levels of serotonin - a brain chemical that acts like Prozac. People eat sweets to get the sugar ‘high'.
Another contributing factor to overeating and sweet craving is stress. When we are tense, the adrenal gland produces more of the hormone cortisol. Cortisol stimulates production of a brain chemical called ‘neuropeptide Y'.
This is kind of a carbohydrate craving switch. Aside from this, neuropeptide Y also makes the body hang on to the new body fat we produce. In other words, tension not only triggers carbohydrate cravings, it also makes it more difficult to lose any additional weight. Cortisol also stimulates insulin, which leads to blood sugar dips and fat storage.
It's a vicious cycle that feeds on itself, over and over.
Food is not just a biological need; there is also an emotional element to it. Something in our emotional state, particularly a negative one evokes an urge for ‘comfort' food. By dealing with the issue behind the cravings, it produces emotional relief that can reduce or even eliminate the urge to overeat.
All in all, most experts agree that by eating enough wholesome foods at meals and by having a healthy afternoon snack, people can minimize their cravings for sweets.
Here are recommendations to curb carbo cravings.
1. Eat less but more often. Eat small meals or snacks containing some PROTEIN every few hours to keep blood-sugar levels steady.
Skipping meals causes blood sugar levels to drop, which leaves you yearning for processed carbohydrates and sweets for energy.
2. Be selective about the carbohydrates you eat. Avoid nutrient-stripped foods made of white flour, white rice, refined sugar and highly concentrated sweeteners. Look for foods rich in fiber such as fresh vegetables and fruits, which level off blood sugar.
3. Don't skimp on protein to ‘make room' for large amounts of carbohydrates. Protein gives the body extended energy, helps balance blood sugar and keeps cravings at bay.
4. Limit your intake of alcohol, fruit juice and caffeinated drinks. These cause abrupt blood-sugar highs followed by troublesome blood-sugar lows, leaving you starved for energy.
5. Eat small portions of seasonal goodies AFTER protein-containing meals or snacks, if at all. If you eat sweets on an empty stomach, you'll experience blood-sugar lows that trigger the desire for more sweets.
6. Avoid becoming famished during shopping trips and while traveling. Carry protein-rich snacks such as nuts, hard-boiled eggs, nutrient-balanced energy bars or "vegetable greens" like those listed. These high-power foods are great when you feel your energy drop.
7. Get enough sleep. When the body and mind are well-rested, cravings for carbohydrates often vanish.
The techniques we use at Pro-Fitness and the diet and nutrition tips we teach emphasize using a nutritional lifestyle instead of carbohydrate as a source of energy. This avoids falling into the carbohydrate craving cycle. It also counters hunger as a possible source of sweet craving as the feeling full last longer with a protein-fat meal than a carbohydrate one.
For a ton of free, valuable tips, tricks, and secrets visit Pro-Fitnesstraining.com
--------------------------------------------------------------------------------
I am enjoying 85 degree temperatures and lots of sun and golf here in Florida this week and missing all of you....really! I just had to take time to post this blog as I have been teaching since my plane landed and everyone wants to know how to loose weight and get in great shape. Of course you guys know how to do it and for those of you who sign up for The Skinny Jeans Contest, you will learn how to increase your Metabolism permanently! i should let you all know that it has come to my attention that many of you and your Friends are not necessarily needing to loose two pant sizes, but would still love to be involved in this 8 week challenge! No Problem, we will do for you as we have done in past challenges. We will be starting the contest the week of the 13Th of April. One week later than posted, as Amy and Shane will be away the first week of April. Enjoy this post!
Some experts consider carbohydrate craving and addiction as something more of the body than of the mind, meaning biological factors are generally considered to be the main trigger for carb cravings. These cravings are described as a compelling craving, or desire for carbohydrate-rich foods; an escalating, recurring need or drive for starches, snack foods, junk food, or sweets.
This is where the cycle of carbohydrates and cravings start. High-sugar, refined starch, convenience and comfort foods feed the addiction like a drug. This results in high blood sugar and insulin levels which results in more cravings. The situation also results in higher levels of serotonin - a brain chemical that acts like Prozac. People eat sweets to get the sugar ‘high'.
Another contributing factor to overeating and sweet craving is stress. When we are tense, the adrenal gland produces more of the hormone cortisol. Cortisol stimulates production of a brain chemical called ‘neuropeptide Y'.
This is kind of a carbohydrate craving switch. Aside from this, neuropeptide Y also makes the body hang on to the new body fat we produce. In other words, tension not only triggers carbohydrate cravings, it also makes it more difficult to lose any additional weight. Cortisol also stimulates insulin, which leads to blood sugar dips and fat storage.
It's a vicious cycle that feeds on itself, over and over.
Food is not just a biological need; there is also an emotional element to it. Something in our emotional state, particularly a negative one evokes an urge for ‘comfort' food. By dealing with the issue behind the cravings, it produces emotional relief that can reduce or even eliminate the urge to overeat.
All in all, most experts agree that by eating enough wholesome foods at meals and by having a healthy afternoon snack, people can minimize their cravings for sweets.
Here are recommendations to curb carbo cravings.
1. Eat less but more often. Eat small meals or snacks containing some PROTEIN every few hours to keep blood-sugar levels steady.
Skipping meals causes blood sugar levels to drop, which leaves you yearning for processed carbohydrates and sweets for energy.
2. Be selective about the carbohydrates you eat. Avoid nutrient-stripped foods made of white flour, white rice, refined sugar and highly concentrated sweeteners. Look for foods rich in fiber such as fresh vegetables and fruits, which level off blood sugar.
3. Don't skimp on protein to ‘make room' for large amounts of carbohydrates. Protein gives the body extended energy, helps balance blood sugar and keeps cravings at bay.
4. Limit your intake of alcohol, fruit juice and caffeinated drinks. These cause abrupt blood-sugar highs followed by troublesome blood-sugar lows, leaving you starved for energy.
5. Eat small portions of seasonal goodies AFTER protein-containing meals or snacks, if at all. If you eat sweets on an empty stomach, you'll experience blood-sugar lows that trigger the desire for more sweets.
6. Avoid becoming famished during shopping trips and while traveling. Carry protein-rich snacks such as nuts, hard-boiled eggs, nutrient-balanced energy bars or "vegetable greens" like those listed. These high-power foods are great when you feel your energy drop.
7. Get enough sleep. When the body and mind are well-rested, cravings for carbohydrates often vanish.
The techniques we use at Pro-Fitness and the diet and nutrition tips we teach emphasize using a nutritional lifestyle instead of carbohydrate as a source of energy. This avoids falling into the carbohydrate craving cycle. It also counters hunger as a possible source of sweet craving as the feeling full last longer with a protein-fat meal than a carbohydrate one.
For a ton of free, valuable tips, tricks, and secrets visit Pro-Fitnesstraining.com
--------------------------------------------------------------------------------
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