Is Fiber Good For Weight Loss?

Fiber consumption may aid in weight loss. The reason why fiber is great for weight loss is because fiber fills you up at virtually no calorie expense.

Weight loss is all about creating a calorie deficit where an individual is taking in a lower number of calories than that individual is burning. Since fiber can fill you up with virtually no calorie expense, fiber can help you achieve that calorie deficit.

How Is Fiber Able To Fill You Up At Virtually No Calorie Expense

The reason why fiber is great for weight loss because it’s hard for the body to break down. You see calories are units of energy that are extracted out of the foods we eat. When we take in to much energy or calories the excess energy is stored as fat.

Now because the body has a hard time breaking down fiber it is for the most part unable to extract energy out of fiber. Therefore, fiber travels through the body taking up space in your system and thereby filling you up but it doesn’t contribute virtually any calories to the body.

Now not all fibers are created the same. Two fibers that are great for weight loss

There are 2 main categories of fiber soluble fiber and insoluble fiber.  Soluble fiber has the ability to absorb liquids insoluble fiber does not. We go over how each category of fiber can aid in weight loss.

Soluble Fiber (Absorbs Water)

Soluble fiber is not just great for weight loss because it is filling and has virtually no calories. It’s also great for weight loss because it has the ability to absorb liquids. This capability gives soluble fiber the potential to be very weight loss friendly.

Insoluble Fiber (Does Not Absorb Water)

Insoluble fiber does not absorb water like soluble fiber does. But it’s still great for weight loss because it travels through the body mostly intact, taking up space but not contributing a lot of calories.

 

Great Fiber Rich Foods That Are Good Weight Loss

•Apples

•Bananas

•Oatmeal (soluble fiber)

(Many foods have both soluble and insoluble fiber)

 

Just Because Foods Have Fiber Doesn’t Mean It’s Weight Loss Friendly

Not all foods that have fiber content are great for weight loss.

It’s seems that nature knows how to make foods tasty, low calories, and healthy. However, a lot of people foods are made just for taste and sometimes these foods have fiber, but they have other ingredients for taste in high amounts which can ultimately make them non weight loss friendly. There are a lot of processed foods that have fiber but also have other ingredients.

 

Studies

 

Fiber consumption can contribute to better weight and health management (1)(2)(3).

Is Oatmeal Good For Weight Loss?

oatmeal weight loss

Oatmeal has the ability to help promote weight loss.

Now, to understand why oatmeal can be great for weight loss, it’s essential to understand what causes weight loss. When you’re taking in less calories a day compared to what you’re burning, or when you have a calorie deficit, to put it another way, it causes weight loss.

Foods like oatmeal can help you achieve a calorie deficit because oatmeal is very filling and is relatively low in calories.

Oatmeal not only provides you fullness at little calorie expense, but it also can provide you long-lasting energy and great nutrition, making oatmeal a perfect food to make apart of your weight loss diet.

You can eat a bowl of oatmeal in the morning and be kept full and have energy well into the day.

A 1/4 cup serving of pre-cooked dry steel-cut oats contains 150 to 170 calories, which is not alot of calories considering the fact you can make a meal out of oatmeal alone.

Because oatmeal is so low in calories, there is room to add sugar or other sweeteners in moderation, and it can still be a relatively low-calorie & weight loss friendly meal. 

However, adding excessive amounts of sugar or other calorie-dense sweeteners will begin to diminish oatmeal’s ability to be weight loss friendly.

 

How is oatmeal able to provide such long-lasting fullness and yet be so low in calories?

In the above section, it was established that oatmeal is a weight loss-friendly food because oatmeal can provide long-lasting fullness and energy at little calorie expense. It’s now important to understand how oatmeal is able to be so filling, and such a great source of energy and yet be so low in calories.

Oatmeal’s ability to be weight loss-friendly has a lot to do with its fiber content as fiber is a great appetite suppressant and has nearly no calories making fiber a very weight loss friendly content.

Now there are two major categories of fiber: insoluble fiber (which can not absorb water) and soluble fiber (which can absorb water).

Oatmeal has both insoluble and soluble fiber.

Soluble fiber and its ability to absorb water really elevates oatmeal’s ability to be a weight loss friendly food.

You see, when you prepare oatmeal by boiling it in water, the soluble fiber content of the oatmeal will absorb the water.

Water is filling and has no calories, so when the water is absorbed into the oatmeal, the water makes the oatmeal so much more filling without adding calories to the oatmeal, ultimately making the oatmeal more weight loss friendly.

Another important thing worth mentioning about soluble fiber is that once soluble fiber absorbs water, soluble fiber will move slower through your digestive system, keeping you fuller longer. That’s why you can eat a bowl of oatmeal early in the morning and can still be full hours later.

To get more information on why oatmeal is so filling, click here.

 

Studies

There are many contents found in oatmeal that have been shown to weight loss friendly.

Fiber has been found to have the potential to be weight loss friendly (1)(2)(3).

Water has been shown as well to have the potential to be weight loss friendly.

 

 

 

Here is a list of other foods that can possibly help with weight loss:
•Bananas
•Spinach

Also, get health benefits of these various foods:
•Chia Seeds

 

 

How to Maintain Weight Loss Long-term

It’s important to understand that being able to lose weight and being able to lose weight and keep it off is not the same thing.  There is a study that shows that 80 percent of people who lose weight gain it back.  In this article we teach you to create long-term weight loss success.

Your whole or entire approach has to be different when you are trying to lose weight and keep it off.

Anybody can lose weight, but it takes a certain understanding to lose it off and keep it off completely. In this article, we will talk about what you need to learn or know to lose weight and keep it off completely.

 

How To Create a Sustainable Weight Loss Lifestyle

 

1. Change Your Mindset About Weight Loss

Focus on your consistency, not your weight. Don’t get caught in the day to day up & down roller coaster about your weight. Look at things big picture how well are you at maintaining your day to day weight loss habits, and what could you do to improve your consistency.

A lot of people are very short-sighted or have a very narrow vision when it comes to weight loss. For example, let’s say hop on the scale and see a number there so focused on how do I lose this extra weight and get it down to my normal number instead of asking why did I gain this weight in the first place and is this the first time this has happened or is this a trend.

It’s important to understand that weight loss success is not about achieving a specific number. It’s about achieving a certain lifestyle.

If you ask a person what their weight loss goals are, they will often give you a number. The number is the ideal weight they hope to achieve.

However as we already indicated, studies have shown that around 80 percent of people who lose weight gain it back.

So that person who is saying that their goal is to lose a certain amount of weight, odds are if you were to wave a magic wand and make them their ideal weight, odds are they would gain it back.

What that indicates is that with weight loss, the focus should not be a specific number. The focus should be on creating a sustainable lifestyle.

 

2. Create A Diet That You Live With

Focus on creating a diet that you can live with long-term, not a diet that is going to get your results tomorrow. Because again, let’s say you go on a strict diet that gets you to your ideal weight; if it’s a diet that you can’t maintain, then it’s just a matter of time before you start to regain the weight that you’ve lost. So again, when it comes to diet, we don’t want to focus on the speed of diet of how fast we’re losing weight. We want to focus on consistency in our ability to maintain the diet.

 

3. Learn How To Deal With Negative Emotion

Learn how to deal with negative emotions in a way where you don’t have to resort to eating food.

 

4. Don’t Allow Lifestyle Changes Throw You

Often something will happen in our professional or personal life, where we start to give that more focus, and weight loss takes a back seat. For example, you may have added pressure to reach a certain goal at work. Often when lifestyle changes or events like this occur, we put weight loss on a backseat and focus on the event, and so you no longer care about losing weight or your diet. All your focus is on the goal. You need to realize that you want to maintain weight loss even when unplanned life events happen. Because if every time a major change happens, you stop weight loss, you’re going to be in a perpetual state of weight loss increase and decline. Also, this is why it’s important not to create a diet that is not too strict so when a lifestyle change happens and you’re no longer as enthusiastic about weight loss, you can still maintain it.

 

5. Ask Why

Think about why you have cheated on your diet in the past. Then set up a game plan for dealing with this in the future. Also, every time you cheat on your diet, always ask why.

 

6. Create Structure

Weight Loss is all about creating a structure and routine be mindful of when things throw you off your routine so they don’t throw you off your routine in the future.

How To Stop Yo Yo Dieting & Dangers of Yo Yo Dieting

yo yo diet

Yo-yo dieting, also referred to as weight cycling, is a process where you lose weight and regain it. Yo-yo dieting is a common problem that many dieters encounter, and it can be very frustrating because you never feel like you have a weight loss system that works for you.

To stop weight cycling, you have to find out “why” you are weight cycling and then come up with a game plan of how to stop prevent from

Once you’ve uncovered the reason you weight cycle (or the “why”), you have to come up with a game plan to prevent yourself from weight cycling in the future. It may be good to keep track of your “why’s” and write them in a journal, as there may be more than one cause of your weight cycling.

Below are a list of common reasons people struggle with weight-loss diets and solutions. See if any of these “why’s” apply to you.

Common Reasons Why People Weight Cycle

 

Why: Not Prepared For New Weight Loss Diet Hunger Attacks
When you start a diet, especially one where you’re eating less, you will likely have to deal with hunger attacks (bouts of hunger).

The reason being is that even when you’re overweight, the body has gotten used to the intake of calories that it takes in and being the size it is, even if it is an unhealthy size. So when you try to lower the number of calories you intake, the body will initially resist.

The body will send hunger attacks, signaling you eat so it can maintain its current size.
It’s important to understand in advance that you will more than likely have to deal with hunger attacks when you start a new diet, so when they occur, you’re not caught off guard.

It’s also vital to tell yourself that these hunger attacks should not occur to this degree forever because it can be very demoralizing when you’re on a diet, and you feel like you’re going to always be this hungry. However, it can take at least 21 days for the body to get used to eating less.  So you have to be prepared and remind yourself that it will not be this way forever.

 

Why: Not Having Enough Engaging Activities
As just mentioned, when you start a diet where you’re eating less, you will likely face hunger attacks. That is why it’s important to have a great schedule full of engaging activities, so you are not sitting around thinking of how hungry you are.

You want to, in particular, identify weak points in your day where food cravings hit you the hardest and come up with an engaging activity that you can do around that time.

 

Why: Having to Deal With Emotional Eating
Emotions can play a huge part in our eating decisions. For example, if you’re stressed out or upset about something, you may turn to food for a little pick-me-up.

Emotional eating can be problematic when on a diet and often contribute to yo-yo dieting or weight cycling. Therefore, to be successful and consistent at dieting, it’s important to learn how better manage the things that trigger you to go into an emotional state and learn how to react better once you’re already in an emotional state.

 

Why: Missing Old Foods That Were Cut From Diet
Often, when people pick a diet, they make one where they cut out the foods that they used to eat, and while there is nothing wrong with this, some people find themselves constantly craving their old foods.

If you struggle with craving old foods that you used to be able to eat, you can work these foods back into your diet. In various ways, you eat these foods in smaller, healthier portions. You can find comparable foods.

That is especially true if you embrace your inner chef. There are various tactics you can use to help incorporate old foods back into your diet. For example, you can eat something before you eat these foods.

 

Changing Your Mindset For Weight Loss

weight loss mindset

Weight loss is not just about changing physically; it’s about improving mentally as well. A person will not go from a newbie dieter who struggles to maintain a diet & exercise regime for more than a couple of weeks to an experienced dieter who can lose weight and keep it off without some lessons learned and mental growth.

Below is a list of lessons and mental shifts that help speed up the learning curve when it comes to weight loss.

 

Important Mental Shifts For Weight Loss Success

 

1. Learn To Handle Set Backs Better

Learning to handle setbacks can be broken up into 3 parts that we will discuss bellow:

Stop Being Overly Critical:

Messing up when you are start weight loss is totally normal just as making mistakes when you learn anything is. What happens is as you go along you get better and better and start making mistakes less and less.

However, alot of times people want to prove to themselves that they know how to lose weight and that they have finally found a system that works for them.  You want to stop putting so much pressure on yourself to have everything figured out when you start your weight loss journey, because more than likely you will have an where you mess up and eat something you’re not supposed to.

What happens to people put a lot of pressure on themselves in the beginning is that when they experience a setback it becomes emotionally demoralizing and takes the wind out of there sales to the point where they may stop dieting because it’s too emotionally stressful. 

Then these people may reattempt dieting sometime in the future and the same process happens all over again, and they never get out of the beginner phase.

It’s understandable to be eager lose weight however, a lot of times important to realize that one is not doing themselves any favors by putting too much pressure on themselves in the beginning.

Come into a weight diet humble and realizing that you don’t be know everything and be ready to learn and grow. What happens when you come in with a more relaxed willing to learn mindset, is tha you can make those beginner mistakes without them causing you stop dieting.

 

Start Finding The Root Cause:

When every you make a mistake, you don’t want to beat yourself up over it, but you do want to learn from it.

Whenever you have occasions when you cheat on your diet, don’t just kick yourself for breaking your diet and tell yourself you won’t do it again.

Take the time to figure out what happened and why you cheated on your diet. Because if you don’t figure out what caused you to cheat on your diet, chances are you are going to cheat on your diet for the same reason in the future.

Sometimes you may have to think very analytically to find the root cause of why you cheated on your diet.

For example, if you cheated on your diet, maybe the reason is that something happened earlier in the day that put you in an emotional state and your cheating on your diet was a response to that.

Once you identify your triggers, come up with game plans so that these triggers don’t cause you to cheat on your diet in the future.

 

Keep A Record:

It may be a good idea to keep up record of your mistakes and ways to prevent them in the future because it may be more than one mistake that is causing you eat something against your diet.

You may want to go back to your journal occasionally so do you don’t forget.  Because if you forget something triggers you to eat something against your diet you could end up making that mistake again.

 

2. Create Weight Loss Friendly Ecosystem For Yourself

Create a weight loss friendly ecosystem for yourself this can be broken down in 5 parts.

Have A Engaging Schedule:

It’s important to understand how lifestyle can affect weight and eating habits. You want to have a schedule where you are doing things you enjoy and are passionate about, and that give you an endorphin boost. For example, if you are passionate about dancing and it always lifts you make sure you incorporate dance into your schedule.

The reason is that a lot of times, individuals look forward to eating is that they get an endorphin rush from it. However, if one has other things that they are doing that give them an endorphin boost, there is less emphasis and importance on food.

 

Have A Full Schedule:

It’s important not just have things that you are passionate about in your schedule but also you want to have a schedule that doesn’t have a lot of gaps where you have a lot of spare time where you have nothing to do.

The reason being is when you are on a diet especially at the beginning your body is used to its old eating habits even if the old eating habits were unhealthy, and it will send signals in the form of cravings when you start to eat less.  If you have a lot of free time where you’re not giving your mind anything to focus on. It can be very inclined to start focusing on these craving which can cause you to eat something that is not part of your weight loss diet.

Additionally, if you identify a particular time of day when you particularly struggle with food cravings, you want to definitely make sure you have something scheduled during that time so that you’re giving your mind something else to focus on. You want to develop a schedule that helps you achieve your weight loss goals.

 

Learn To Handle Negative Emotions:

If one learns to handle negative emotions, they can a lot of times prevent setbacks and occasions where they cheat on their diets. This is drawing off what was just talked about degerming root cause when you feel a negative emotion and also just working to create a better emotional ecosystem for one’s self.

Have A Good Support System:

It was just discussed how negative emotions and emotional volatility can hinder weight loss. Therefore, make sure you have people around you friend and family that promote good emotions in you. Also, it can be a great idea to join an exercise class for several reasons. Often times when you we choose to weight, we are really fired up, but that fire deflates over time. Going to an exercise class can keep that fire going and it also be an excellent support group of people who are working to achieve the same or similar goals.

 

Work on Becoming More Positive Towards Weight Loss:

Weight loss can test one emotionally. For example, one can get discouraged when they make a mistake or become impatient with the pace at which they’re losing weight. It’s important not to give in to these negative emotions and to stay positive.

 

3. Start focusing on Longevity Instead of Short-Term Results

When people decide to start a weight loss diet, they’re often very excited about losing weight, so they choose a diet that will help them reach their weight loss goals the quickest.

Often, they may take on overly restrictive diets that they are not content with in the name of trying to lose weight as fast as possible. It’s important to resist this urge. Because if you are taking on a diet that doesn’t leave you feeling content, it’s very likely that you will quit the diet and regain a lot of weight you have worked so hard to lose.

Instead, create a diet that you can live with, and take your time cultivating this diet. Often it will come about through trial in error with figuring out what does work and what does not work for you.

 

4. Realize Diets Don’t Have To Be Horrible Thing

It’s important to realize that dieting does not have to be this horrible thing where you’re constantly eating foods and meals that you don’t like

Sometimes, when you start a diet, it is a good idea to cut out certain foods because they’re too unhealthy. However, in many instances, you can eat the same foods when you’re on a weight loss diet, just in smaller portions to lower the food’s calorie intake.

To fill the hunger void of eating less of the food you like, it’s good to make a fruit, vegetable, or both a part of every meal.

That way your meal can consist of the food you like, but in smaller portions and fruit, vegetables, or both.
Fruits and vegetables tend to be nutritious and low in calories.

Therefore, adding fruits and vegetables to your meals will not only make your meals more nutritious and complete, and they will also make the meal much more filling without adding a lot of additional calories to your meal, thereby filling hunger void left by eating less of the foods that you like.

Having a diet where your meals consist of food that you like and healthy sides is a diet that is tasting and filling, and this is a diet that you can sustain.
The point is you never have to go without a meal without at least not eating something you like.

Learning to create a diet that you enjoy and that serves the purpose of weight loss may take some time.

Every once you will find gold nuggets of food choices that you enjoy eating, are healthy, and weight loss friendly but that comes from experimenting with food.

 

 

 

 

 

 

 

 

Meditation for Weight Loss: Benefits & How To

meditation weight loss

When learning to lose weight, we are taught what to do physically. For example, we are taught how to diet and exercise.

However, we’re rarely taught what to do mentally; we are not how to manage our thoughts & emotions and the importance of managing thoughts & emotions.

This lack of focus on how the mind can impact weight loss success is unfortunate because often our lack of control over our thoughts is the very thing that can present one of the biggest challenges regarding weight loss.

A great way to gain more control over thoughts and feeling so that you can experience success with weight loss is through meditation.

 

How Meditation Can Help with Weight Loss

1. Can Keep You More Focused

When you meditate it keeps you present and more focused on achieving objectives and you are less likely to get distracted.  You are better focused and motivated to diet and exercise.

More goal oriented when your mind is focused.

Resist Cravings and Urges

Having lack of control of your thoughts and not having the willpower to resist your thoughts all have to do with your mind not being centered. When you have thoughts such as not wanting to work out or urges to create resist food.

More Inclined to Exercise

Exercise requires discipline when you practice meditation it makes you more centered so you can be objective and discipline in achieving weight loss goals and less likely to give in urges not to exercise.

Recapp: When your mind is centered and focused thoughts that are counterproductive (such as reasons of not wanting to exercise or reason to cheat on your diet) have less on impact and are less effective and should be less able to influence you when your mind is centered and focused compared to when your mind isn’t.

 

2. Increases Dopamine

Meditation can help keep you in a more positive and emotional state.

When you are in positive state you are less likely to get down and on yourself and discouraged and do things that are counterproductive to weight loss.

There are studies that show a correlation between being in negative state and unplanned eating or emotional eating (ib).

Meditation can boost dopamine (ib). When you are happier you tend to be more optimistic about being able to achieve goals and when you are down you don’t seem to be as optimistic and often your thoughts turn to reality which is why you want to control your thoughts.  Often our thoughts are a self-fulfilling prophecy.  Therefore, meditation is a great way to stop you from getting discouraged.

 

3. Better Handle Stress and Negative Emotions:

Although meditation does keep you in a more naturally happier upbeat state life will happen and there will be things that cause you get down. In these situations, you still want to meditate as it can help you manage better emotions better.

Therefore, meditation can prevent you from feeling down, but it allows you to deal with negative emotions better once you get down.

It’s very important to get control of your emotional state. Because often time the more emotional the less objective discipline and will power we have and more impulsive we are. Also, if we have negative emotions, we may use foods for an escape.

So, if you’re dealing with stress at work mediation can help so that you don’t turn to food for comfort and mess up your diet.

One of the major emotions or feeling that cause people to eat is stress. Meditation has been shown to reduce stress.

Better Able to Bounce Back from Setbacks and Curve Balls of Life

You will unavoidably encounter setbacks and life will through you curve balls. So, if you’re dealing with a major challenge meditation can help you stick your weight loss process and whether the storm. Weight loss can keep you centered through the problem, so you don’t turn to food for comfort and your weight loss doesn’t suffer.

 

 

Different Ways To Meditation

There are number of different ways to meditate. Popular ways to meditate include:

Sitting In a Spot Meditation:
•Sit in a spot
•Fold Your Legs
•Focus On Image
•Blank Out All Thoughts
•Do this for a couple of minutes

Guided Breathing Meditation:
•Sit in Spot
•Close Your Eyes
•Focus on breathing
•Block out all thoughts
•Do this for a couple of minutes

 

Things To Be Mindful of When Meditating

There have been reports that people do experience certain things such as twitches and discomfort. It’s very important to keep an eye out for those things and be mindful of those things.

 

Additional Things You Can Do to Become More Centered

Meditation is not the only thing you can do to make sure yourself more centered. You can also make lifestyle changes.  Here are additional things you can do to make yourself more centered:

Try to Create a Stable Emotional Ecosystem:

Try to eliminate or mitigate negativity by Identifying sources of negative emotions and avoid or manage those things better. Have a schedule full of activities that keep you engaged.

Learn to Better Manage Emotions:

You may find yourself getting a lot of counterproductive thoughts and feelings then it’s time to exercise. Using music can be a great way to encourage you to exercise and can thwart off a lot of thoughts about not wanting to exercise. You can even use music as a reward system when you are only allowed listen to music when you exercise.

The ability to always look on the bright side is so important when it comes to weight loss.

 

 

What To Know When Starting A New Diet

diet

How To Start A New Diet:

Starting a new weight loss diet can be an exciting time. But there are important things that you should know if you’re starting a weight loss diet or if you’re already on a weight loss diet that will help ensure your success.

Things To Know:

1. Realize Dieting Doesn’t Have To Be a Horrible Thing

Realize you can still eat the foods that you like and still lose weight. However, often, you have to eat these foods in smaller portions to lower the food’s calorie intake. To fill the hunger void of eating less of the food that you like, eat a healthy side such as a fruit or a vegetable. The fruit or vegetable will not just make your meals more nutritious, but they will make your meals more filling without adding a whole lot more calories.

Having a diet where your meals consist of food that you like and healthy sides is a diet that is tasting and filling, and this a diet that you can sustain.

Now, if certain foods are flat out unhealthy, you may want to cut those foods out of your diet, find healthier ways to prepare those foods, or find healthier substitutes for that food.

Because you want a diet that you like, but that is also healthy, and that’s why it’s good to talk to a doctor when constructing your diet because they know your nutrition needs better than anybody.

 

2. Drink Low Calorie or Calorie Free

If you’re drinking high-calorie drinks, you can save yourself a ton of calories by switching to a low calorie or calorie-free drink. You’d be surprised how many calories you drink when you’re drinking high calorie drink. Also, drinking this low calorie or calorie free drink right before meals can help fill your system up so that you can eat less.

There is a focus on watching what you eat in weight loss that people don’t appreciate watching what they drink.

Water is a great option to make your go-to drink out of; studies have shown a link between regular water consumption and reduction in body mass in overweight individuals (1)(2)(3). 

Studies have shown that drinking water’s before meals can lower calorie intake.

If you make  a habit of drinking water or a low calorie drinks before meals, you will go into your meals less hungry which could result in you taking in less calories.

 

3. Understand The Importance of Fruits & Vegetables

Its a good idea to add atleast one fruit or vegetable or both to each of your meals.  Making fruit and vegetables apart of your meal will not just make your meals more nutritious they will make your meals more filling without adding a lot of calories because fruits themselves are typically filling and low calories, this has a lot to do with water and fiber concentration and content.

 

4. Recognize Role Emotions Play In Your Diet

Recognize the role that thoughts, feelings, and emotions play in your dieting decision. Then learn how to manage your thoughts, feelings, and emotions better. Dieting is a goal or objective. Therefore you want to have an objective mindset, but when you have a lot of negative emotions, they can make your mind less objective, and you can give in to your impulses.

 

5. When You Do Cheat On Your Diet Learn From It

Learn from your dieting mistakes, not just current diet cheating but from occasions when you have cheated on your diet in the past.

 

6. Anticipate Your Learning Curve

Anticipate a learning curve & make the decision in advance to be patience with your learning curve.

If you are starting a diet, don’t think you have to hit a hole in one where your going to start diet, not make any mistakes and just lose weight.  Understand weight loss is like anything else; when you start, you may not be that great, but the longer you do it, the better you will get at it.

 

7. Understand That You Have To Overhaul Your Current Diet all At Once

We often hear about these famous diets, and they give us the impression that we have to overall our diets all at once, and that’s not true. 

Not to say there is anything wrong with these diet programs, but it is okay to take a baby step approach and modify your diet a little bit at a time. 

You can let your diet come about naturally. For you will stumble upon different meal ideas that work for you from time to time, and you can slowly start to make an overall diet for yourself out of these meals.

 

8. Make Well-rounded Balanced Meals

Incorporate fruits and vegetables into your meals.  Fruits and vegetables will not only make the meal more nutritious, but they can make the meal more filling without dramatically increasing the meal’s calorie intake, as fruits and vegetables are typically low in calories.

 

9. Be Prepared For Social Occasions

You will periodically encounter social occasions or situations where you are eating out. It’s important not the let these occasions totally throw you off your weight loss game plan.

 

10. Start To Become More Educated On Thing That Caused Binge Eating

Emotions, boredom, social occasions can all cause you to cheat on your diet.  If you find yourself cheating on your diet, become more self-aware of what’s causing you to cheat on your diet and come up with a game plan to address the issue so that you don’t continue to cheat on your diet.

 

11. Recognize The Importance of Distancing When You Eating From When You Sleep

You can have an effective diet, but if you’re not distancing when you eat from when you sleep, your diet can become ineffective at creating weight loss.

You see, when the body doesn’t need energy, it stores as fat for future use.

Sleep is the body’s most inactive state where the body needs the least amount of energy to function, and so the energy (or calories) that you get from foods that you eat right before you sleep may get stored as fat.  That’s why it’s so important to distance when you eat from when you go to sleep.

 

12. Don’t Be Afraid To Experiment

Don’t be afraid to experiment and try new things. That is how your diet gets better over time.

 

13. Embrace Your Inner Chef

A lot of microwave dinners taste better when you make them yourself. Now granted, it can take more time to prepare meals, but it can be worth it. You can have more freedom in what you eat. One of the main gripes of eating microwave dinners is they taste refrigerated. That is why cooking is good because your food is being prepared in a fresh way.

Does Sleeping Help You Lose Weight

How much sleep you get can play a huge part in your ability to lose weight.

There are so many reasons why if you’re trying to lose weight you should be getting plenty of rest.  Here are just a few reasons for getting plenty of sleep if you’re trying to lose weight.

Why Sleep Is Important For Weight Loss:

1. Easiest Way To Lose Weight

We often do the most demanding activities to lose weight.  We do strenuous workouts or go on really strict diets.  However, many us neglect to do the easiest thing a person can do to lose weight which is to get a full nights sleep.

Have you tried ever to lose weight by fasting or not eating for a couple of hours? 

It’s tough because your awake and your mind is conscious of things like hunger.  However, when you’re asleep your mind is not conscious of sensations like hunger, but your body is still functioning and burning calories, so when you’re sleeping you’re literally losing weight without even thinking about it.  That’s why sleeping is one of the easiest and effortless ways to lose weight.

Let’s say you only get five hours of sleep a day.  Imagine if you got the recommended eight hours.  That’s three more hours a day where you’re not eating, and your body is just burning calories.  Over time that three extra hours a day of burning fat can result in some serious weight loss. That’s why it’s important when trying to lose weight that you get the recommended eight hours of sleep.

 

2. Sleep Affects Your Ability To Exercise Consistently

If you are trying to get in shape and lose weight by exercising, it’s imperative that you’re getting plenty of sleep each night. 

Lack of sleep can really hinder your ability and motivation to exercise consistently.  You see, when you’re sleep deprived, you can fall asleep doing odd hours of the day to make up for the sleep you didn’t get the night before.

When you’re constantly falling asleep doing odd hours of the day, it will be impossible to maintain any sort of an exercise routine, because you can be falling asleep during the day at times when you should be exercising. 

Therefore, if you want to adhere to your exercise routine more consistently, you need to make sure you’re getting the recommended eight hours of sleep.

 

3. Sleep Affects Your Ability to Diet Correctly

Whatever food you eat that your body doesn’t use for energy, will be stored as fat. Which is why when you’re trying to diet and lose weight you want to eat a couple of hours before its time to go to sleep.

You don’t want to eat right before you go to sleep.  You see, when you’re sleeping your body doesn’t need a lot of energy because it’s not doing a whole lot of moving around. 

Therefore, any food that you eat right before you go to sleep will more than likely not be used for energy; instead, it will be stored as fat.  That’s why people who are sleep deprived tend to put on weight because they fall asleep at odd hours of the day, sometimes right after they’ve eaten a meal, and the food that they’ve just eaten becomes fat. 

Therefore, if you’re trying to lose weight through dieting, you want to make sure you get plenty of sleep at night.  Getting plenty of sleep at night will ensure you don’t fall asleep doing odd hours of the day possibly right after you’ve eaten a meal.

There are studies that show that lack of sleep can result in greater snacking (1).

 

How to Stop Cheating on My Diet?

In this article, you’re going to learn tips on how to prevent yourself from cheating on your diet.  If you follow these tips, you’ll cheat on your diet less, and you’ll achieve your weight loss goals quicker.

 

Tips That Will Prevent You From Cheating On Your Diet:

 

1. Make Your Diet Less Strict

Many people that are new to dieting make the classic beginner mistake of going on a diet that is too strict.  Understand that if your diet is too strict and you’re never eating anything that you enjoy, you’ll likely develop cravings for foods that you used to eat before you started your diet that you did enjoy.

Often, these foods that you’ll develop cravings for will be unhealthy foods.  Therefore, if your on a very strict diet that you don’t like it’s really important that you start making some changes.  Start trying and experimenting with different foods. You want to find healthy foods that you actually enjoy eating.

Once you find a nice selection of foods that are healthy and enjoyable start incorporating these foods into your diet.  Incorporating healthy foods that you actually like into your diet will make your diet more enjoyable, and will prevent you from developing cravings for unhealthy foods.

It’s important to understand that the type of diet that you should be on should not be a strict diet that solely achieves the objective of weight loss.  Your diet should be a healthy and balanced diet that achieves the objective of weight loss while at the same time leaves you feeling content and satisfied.  When your diet is healthy and leaves you feeling satisfied, you’ll be able to maintain your diet long-term.

 

2. Create A Busier Schedule

When you’re trying to lose weight, you don’t want a schedule where you have a lot of free time, and you’re just sitting around idle and bored because when you’re bored, you will try to find ways to stimulate yourself.

Eating pleasurable foods is one of the easiest ways to stimulate yourself during times of boredom.  That’s why many people often cheat on their diet and eat pleasurable food when they’re bored. 

Now that you understand that boredom can cause you to cheat on your diet, it’s important that you find ways to prevent yourself from becoming bored.  To prevent yourself from getting bored you need to find ways to eliminate a lot of your free time where you’re sitting around not doing anything.

You need to create a schedule for yourself that that will keep you mentally stimulated and engaged.  To create this schedule that keeps you engaged, you need first to make a list of activities that you love to do.  Then start incorporating these activities into your daily schedule. 

Doing these activities throughout the day will keep from getting bored and cheating on your diet.

 

3. Avoid Negativity

Stop exposing yourself to things that put you in a bad mood, because when you’re in a bad mood, you will turn to pleasurable food to make yourself feel better.

 

5 Benefits Of Working Out In The Morning & Advice on How To Get Up and Work Out Consistently

If you’re not exercising in the morning, it would be a great idea to start, because they’re many unique benefits to working out in the morning that many people aren’t aware of.  

Benefits of Exercising In The Morning:

 

1. More Convenient

Working out in the morning can be so much more convenient than working out in the evening, as we tend to be a lot busier in the evening when we get off from work or school. There are so many activities we could be doing.

That’s why working out in the evening time can feel like such a sacrifice because there are so many other activities that we could be doing at that time of day. Working out in the morning will feel like less of a sacrifice because there aren’t many other activities that we could be doing at that time of day, so we’re not missing out on anything by exercising in the morning.

 

2. Easier To Be Consistent

As we just mentioned exercising in the morning is more convenient for most because there is less that can get in the way, and because there are fewer things that come up in the morning than in the evening, so it is easier to be consistent.

 

3. Not Hanging Over Head All Day

A lot of people cause themselves a lot of unnecessary stress by having their work out sessions at the end of the day.  You see, when your work out session is at the end of the day, you spend that entire day stressing about how you have to workout when you get off work or get out of school.  When you exercise in the morning, you get exercising out the way early in the day, so you don’t spend the entire day stressing about it.

 

4. The Whether is Cooler in the Morning

The weather can be pretty hot and humid in the evening depending on where you live.  Exercising in hot weather can make for a very uncomfortable work out session.  If you like working out outdoors but hate working out in the evening because it’s too hot, try working out in the morning.  Temperatures are usually cooler in the morning because the sun is not all the way up.  Often, there will be a cool breeze going making the morning time the perfect time of day to work out.

 

5. Exercising Serves As A Great Morning Routine

For all the reasons mentioned above, exercise serves as the perfect morning routine because a morning routine is designed to get you physically and mentally for the day. As we have shown, exercise helps you do all those things.

Working out in the morning is a great way to get your blood flowing and to wake yourself up physically and mentally so that you’re prepared for the day, and when your day starts, you can hit the ground running.

How To Work Out In The Morning

 

1. Workout Every Day

Work out every morning no matter what. If you start succumbing to why you shouldn’t work out each day, you will be an uphill battle, which can hurt your consistency. However, if you know that you’re not going to give in to excuses, it will be easier for you to work out every day

2. Have Structured Night-Time

A structured morning starts with a structured night.