The less body fat you carry, the better your abs will show. And it makes sense to start your summer beach-body program long before shirtless weather arrives. Your goal is to strip your winter flab so your core work can show through.
Start by performing triage on your eating habits. “Target one or two behaviors that you can make the most difference by changing”. Take a moment to think about your typical day, and pick your worst habit (weekend pig-outs? salty snacks and beer?). Then work for a week on eliminating that habit. The following week, move to your next-weakest link.
We have only so much willpower, a recent study in Psychology and Health shows. That’s why trying to break several bad habits at once can be overwhelming: You drain your capacity for willpower—what researchers call “self-regulation”. This is one time when being too ambitious can backfire.
Skipping Meals or Snacks
Not eating can mess with your body’s ability to control your appetite. But it also destroys willpower, which is just as damaging. “Regulating yourself is a brain activity, and your brain runs on glucose”. If you skip breakfast or a healthy snack, your brain doesn’t have the energy to say no to the inevitable chowfest.
So skipping a feed helps turn us into gluttons at night. Your starving brain “just doesn’t have the fuel it needs to keep you on track, monitoring your diet.”
Break it: Change your mindset. Think I’m going to start a new routine, not I’m going to restrict myself. Restriction leads to overeating.
Speed-Eating
Use the nondiet approach: You’re not denying yourself food, you’re just eating it more slowly. Savoring it. Allowing your body some time so you don’t keep eating when you’re full.
In an experiment published in the Journal of Clinical Endocrinology & Metabolism, 17 healthy men ate 11/4 cups of ice cream. They either scarfed it in 5 minutes or took half an hour to savor it. According to study author, levels of fullness-causing hormones (called PYY and GLP-1), which signal the brain to stop eating, were higher among the 30-minute men. In real life, the scarfers wouldn’t feel as full and could be moving on to another course.
Break it: Your body is trying to tell you something, so give it a chance. Slow down and enjoy your food. Put away the newspaper and turn off the TV. Try this breathing trick from The Yoga Body Diet: Inhale while counting slowly to five; exhale and count slowly to five; repeat three to five times before eating. A study in a 2009 issue of Journal of the American Dietetic Association shows that yoga increases mindful eating and results in less weight gain over time.
Pigging Out on Weekends
Weekend feasts can cause trouble beyond Sunday. In a recent study in the Journal of Clinical Investigation, researchers used rats to examine the effects of palmitic acid on leptin, a hormone that helps regulate appetite. Palmitic acid is found in saturated fat, an ingredient often featured in your favorite weekend grub.
“We found that within 3 days, the saturated fat blunts or blocks the ability of leptin to regulate food intake and body weight”. So a Friday to Sunday of burgers, fries, and wings may prime your brain to overeat on Monday.
Break it: You don’t have to go cold turkey (though turkey on whole wheat is always smart). Your reward for a healthy week should be one cheat meal, not an entire weekend of them. After all, having an all-you-can-eat weekend is like eating poorly for nearly 30 percent of your week. That means you’d be eating well just 70 percent of the time. We call that a C minus. Do you really want below-average results?
Drinking
Alcohol, that is. Here’s an exercise to start tonight: Write down how much beer, wine, and other drinks you consume in a week. (Use that cocktail napkin.) You may surprise yourself. Calculate the calories and expect another surprise. A reasonable-sounding two beers a night can mean more than 2,000 calories a week—almost an extra day’s worth. It can take more than 2 hours of running to burn that off . You call that a weight-loss plan? Besides the empty calories, booze undermines your willpower, says Dawn Jackson Blatner, R.D., spokeswoman for the American Dietetic Association. Which leads to impulse orders of, say, Buffalo wings.
Break it: Try quitting—for just a week. Check your weight and how your pants fit. See if you can live on less. When you do drink, switch to lower-carb dry red wine (about 4 grams of carbohydrates compared with almost 13 in a regular beer) or low-carb beer.
Eating in Front of the TV, Then Dozing Off
It’s a double whammy with a twist. You ingest calories while burning none, and sabotage your secret weight-loss weapon: sleep. Research confirms that people who eat in front of the tube consume more calories (nearly 300, in one study) than those who don’t, and that the more TV they watch, the less active they are. And University of Chicago researchers found that people who lost 3 hours of sleep ate about 200 more calories the next day in snacks than those who slept 81/2 hours.
Break it: “If you want to watch TV, be active at the same time or go work out and come back—then you can treat yourself with some TV.” And make your DVR earn its keep so you can go to bed on a regular schedule. Sleep is a fine habit when done correctly.
Adapted from Men’s Health
Friday, June 18, 2010
Thursday, June 3, 2010
8 Simple Tips To Avoid Late Night Snacking
1. Eat a satisfying dinner
This may seem obvious, but is often overlooked by someone actively trying to lose weight. Though dinners shouldn’t be excessively large, they should be balanced, nourishing and satisfying enough to keep you happy until bed time.
2. Eat fruit
Late night snacking is often fueled by a desire for sugar or dessert. A small piece of fruit can be a great way to satisfy this craving and help you make it to bedtime without indulging in unhealthy sweets.
3. Drink herbal tea
Often a desire to snack can be quenched by simply changing the flavor in your mouth. Warm mint or chamomile tea can substitute for dessert without actually contributing any calories.
4. Brush your teeth
Dentists will tell you it’s good to brush your teeth as soon as possible after a meal to avoid tooth decay. An added bonus of this strategy is that toothpaste tends to make foods taste bad and sap your desire for late night snacks.
5. Drink some water
Water is often overlooked as a simple and effective way to avoid excessive eating. Not only is thirst often mistaken for hunger, water can also help fill your stomach during the extra time it takes for your brain to realize you are no longer hungry. Sparkling water flavored with a little citrus or cucumber is particularly effective at distracting your mouth from the desire to keep chewing.
6. Call a friend
Since late night snacking isn’t a symptom of real hunger, psychological tactics can be effective at helping you make it to bed without extra calories. Eating and talking are not compatible, so calling a friend or family member can be a great way to occupy your mind and mouth until the cravings pass.
7. Get moving
Light exercise can be great for killing the desire to eat. Try burning a few calories instead of eating them by taking a walk or making a booty call instead.
8. Play video games
Though I do not consider the Nintendo Wii a particularly effective form of exercise, one bonus of playing video games is it occupies both of your hands and makes it difficult to eat. It also gets your mind off the kitchen and onto something more fun. I’d vote for video games over television any day of the week.
What are your favorite tricks to avoid late night snacking?
by Daria Pino at Summer Tomato
This may seem obvious, but is often overlooked by someone actively trying to lose weight. Though dinners shouldn’t be excessively large, they should be balanced, nourishing and satisfying enough to keep you happy until bed time.
2. Eat fruit
Late night snacking is often fueled by a desire for sugar or dessert. A small piece of fruit can be a great way to satisfy this craving and help you make it to bedtime without indulging in unhealthy sweets.
3. Drink herbal tea
Often a desire to snack can be quenched by simply changing the flavor in your mouth. Warm mint or chamomile tea can substitute for dessert without actually contributing any calories.
4. Brush your teeth
Dentists will tell you it’s good to brush your teeth as soon as possible after a meal to avoid tooth decay. An added bonus of this strategy is that toothpaste tends to make foods taste bad and sap your desire for late night snacks.
5. Drink some water
Water is often overlooked as a simple and effective way to avoid excessive eating. Not only is thirst often mistaken for hunger, water can also help fill your stomach during the extra time it takes for your brain to realize you are no longer hungry. Sparkling water flavored with a little citrus or cucumber is particularly effective at distracting your mouth from the desire to keep chewing.
6. Call a friend
Since late night snacking isn’t a symptom of real hunger, psychological tactics can be effective at helping you make it to bed without extra calories. Eating and talking are not compatible, so calling a friend or family member can be a great way to occupy your mind and mouth until the cravings pass.
7. Get moving
Light exercise can be great for killing the desire to eat. Try burning a few calories instead of eating them by taking a walk or making a booty call instead.
8. Play video games
Though I do not consider the Nintendo Wii a particularly effective form of exercise, one bonus of playing video games is it occupies both of your hands and makes it difficult to eat. It also gets your mind off the kitchen and onto something more fun. I’d vote for video games over television any day of the week.
What are your favorite tricks to avoid late night snacking?
by Daria Pino at Summer Tomato
Monday, May 17, 2010
10 Ways to Stop Cravings
Nothing weakens diet willpower faster than craving sweet, salty, or fatty foods. Find out how to stop cravings and stay on your diet.
Everybody has weak moments in their diet when they can practically taste the salty, sweet, crunchy, or fatty foods they crave. Yet these are often the very foods that undermine your efforts to lose weight. After all, when is the last time you complained about craving cauliflower?
Follow these strategies to stop cravings in their tracks.
10 Ways to Stop Cravings
1. Get enough sleep. Loss of sleep increases hunger during the day, which leads to cravings. Getting the right amount of shut-eye could stop cravings.
2. Eat a healthy breakfast. For some people, cravings are part of a cycle of blood sugar highs and lows that can be kicked off almost the moment their feet hit the floor in the morning. A breakfast featuring fiber and protein is more likely to control this cycle. Consider a scrambled egg on whole-wheat bread or a turkey sandwich instead of sugary cereal or a Danish.
3. Fight hunger. “The core [to fighting cravings] is hunger suppression, since hunger amplifies other triggers,” says nutrition researcher Susan B. Roberts, PhD, a senior scientist at Tufts University in Medford, Mass.
If you often feel hungry on your diet you may want to revisit your diet plan. You might do better eating more frequent, smaller, balanced meals throughout the day or eating more of the foods that will keep you full longer, like whole grains and vegetables.
4. Eat meals at scheduled times. The secret to stopping cravings is to manage hunger and “only eating at set times — no casual eating,” says Roberts.
5. Budget cravings into your diet. “Craved foods can be incorporated into meals if they are used as the 100-calorie treat allowance, but only in the middle of meals, never alone as snacks, when they are too hard to control,” says Roberts, author of The Instinct Diet: Use Your Five Food Instincts to Lose Weight and Keep it Off (Workman Publishing Company, 2008).
6. Make the foods you crave difficult or impossible to get to. No matter how much you love brownies, if you don’t keep any at home or at work, chances are your craving will pass unsatisfied. Instead, make healthy alternatives easy to access in your eating plan and prepare ahead for those times when you’ll need a healthy snack within easy reach, like when you’re on the road.
7. Find healthy alternatives. If you tend to crave sweet treats in the afternoon, having a light yogurt and some fruit on hand could prevent a mad rush to the vending machine for a chocolate bar. “I think the best way to replace a craving is with something similar that has fewer calories and more fiber — you fill up on a similar taste, but the food is digested slowly to reduce craving over time,” advises Roberts.
In a pinch, you could melt a little chocolate over high-fiber cereal and have it with milk — you get the chocolate taste but with more fiber, says Roberts. If you’re craving salty chips, Roberts suggests, “have some with meals — a whole-wheat sandwich and salad, not chips alone — so they are more manageable.”
8. Keep a food journal. This may not totally stop cravings, but it could keep you from acting on them if the thought of writing down the calorie and fat content of a steak is more painful than going without it. A food journal will also help you identify the times of day when your cravings are the strongest.
9. Identify your craving triggers. Emotional eating is a real phenomenon. If you pay attention, you may find that your cravings are worse when you are stressed or depressed. Managing those situations will help stop cravings.
10. Eat a varied diet. Sticking to the tried-and-true may help you count calories, but it could also leave you feeling unfulfilled. People need variety in their diets, so try new dishes or combinations of foods to stop cravings. Just because you’re on a diet doesn’t mean it can’t be satisfying.
By Madeline Vann for Every Day Health
Here is a simple recipe for bran muffins to enjoy with your eggs or sausage in the morning….
Baby Bran Muffin
These bran muffins are delicious hot out of the oven with a touch
of butter and sprinkled with a few grains of salt. They are made from a
yogurt and whole wheat base with minimal butter and can certainly hold their
own against their not-as-nutritious counterparts.
2 cups unbleached white whole wheat flour
1 1/2 cups wheat bran
3/4 tsp fine grain sea salt
1 1/4 tsp baking soda
2 Tbs raw natural cane sugar or brown sugar
2 cups whole milk yogurt
1 egg, lightly beaten
1/2 cup honey, preferably a light honey such as clover
2 Tbs melted butter
1 cup of add-ins of your choice – raisins, chopped dried fruit, nuts, etc (optional)
1. Preheat oven to 425F degrees, racks in the middle.
2. In a medium bowl, combine the flour, wheat bran, salt, baking soda and
sugar.
3. Beat together the yogurt, egg, honey, and butter in a second larger bowl.
Add the dry ingredients and fold in until everything comes together. Fold in
any optional add-ins, raisins, nuts, and the like. Resist overmixing.
4. Either grease a mini-muffin tin with butter or line the tin with small
muffin papers. Fill each 3/4 full. Bake 10 -15 minutes, until muffins are
golden on top and cooked through. You can also make larger muffins in a
standard size muffin pan with this batter, you just need to bake them about
5 minutes longer.
Everybody has weak moments in their diet when they can practically taste the salty, sweet, crunchy, or fatty foods they crave. Yet these are often the very foods that undermine your efforts to lose weight. After all, when is the last time you complained about craving cauliflower?
Follow these strategies to stop cravings in their tracks.
10 Ways to Stop Cravings
1. Get enough sleep. Loss of sleep increases hunger during the day, which leads to cravings. Getting the right amount of shut-eye could stop cravings.
2. Eat a healthy breakfast. For some people, cravings are part of a cycle of blood sugar highs and lows that can be kicked off almost the moment their feet hit the floor in the morning. A breakfast featuring fiber and protein is more likely to control this cycle. Consider a scrambled egg on whole-wheat bread or a turkey sandwich instead of sugary cereal or a Danish.
3. Fight hunger. “The core [to fighting cravings] is hunger suppression, since hunger amplifies other triggers,” says nutrition researcher Susan B. Roberts, PhD, a senior scientist at Tufts University in Medford, Mass.
If you often feel hungry on your diet you may want to revisit your diet plan. You might do better eating more frequent, smaller, balanced meals throughout the day or eating more of the foods that will keep you full longer, like whole grains and vegetables.
4. Eat meals at scheduled times. The secret to stopping cravings is to manage hunger and “only eating at set times — no casual eating,” says Roberts.
5. Budget cravings into your diet. “Craved foods can be incorporated into meals if they are used as the 100-calorie treat allowance, but only in the middle of meals, never alone as snacks, when they are too hard to control,” says Roberts, author of The Instinct Diet: Use Your Five Food Instincts to Lose Weight and Keep it Off (Workman Publishing Company, 2008).
6. Make the foods you crave difficult or impossible to get to. No matter how much you love brownies, if you don’t keep any at home or at work, chances are your craving will pass unsatisfied. Instead, make healthy alternatives easy to access in your eating plan and prepare ahead for those times when you’ll need a healthy snack within easy reach, like when you’re on the road.
7. Find healthy alternatives. If you tend to crave sweet treats in the afternoon, having a light yogurt and some fruit on hand could prevent a mad rush to the vending machine for a chocolate bar. “I think the best way to replace a craving is with something similar that has fewer calories and more fiber — you fill up on a similar taste, but the food is digested slowly to reduce craving over time,” advises Roberts.
In a pinch, you could melt a little chocolate over high-fiber cereal and have it with milk — you get the chocolate taste but with more fiber, says Roberts. If you’re craving salty chips, Roberts suggests, “have some with meals — a whole-wheat sandwich and salad, not chips alone — so they are more manageable.”
8. Keep a food journal. This may not totally stop cravings, but it could keep you from acting on them if the thought of writing down the calorie and fat content of a steak is more painful than going without it. A food journal will also help you identify the times of day when your cravings are the strongest.
9. Identify your craving triggers. Emotional eating is a real phenomenon. If you pay attention, you may find that your cravings are worse when you are stressed or depressed. Managing those situations will help stop cravings.
10. Eat a varied diet. Sticking to the tried-and-true may help you count calories, but it could also leave you feeling unfulfilled. People need variety in their diets, so try new dishes or combinations of foods to stop cravings. Just because you’re on a diet doesn’t mean it can’t be satisfying.
By Madeline Vann for Every Day Health
Here is a simple recipe for bran muffins to enjoy with your eggs or sausage in the morning….
Baby Bran Muffin
These bran muffins are delicious hot out of the oven with a touch
of butter and sprinkled with a few grains of salt. They are made from a
yogurt and whole wheat base with minimal butter and can certainly hold their
own against their not-as-nutritious counterparts.
2 cups unbleached white whole wheat flour
1 1/2 cups wheat bran
3/4 tsp fine grain sea salt
1 1/4 tsp baking soda
2 Tbs raw natural cane sugar or brown sugar
2 cups whole milk yogurt
1 egg, lightly beaten
1/2 cup honey, preferably a light honey such as clover
2 Tbs melted butter
1 cup of add-ins of your choice – raisins, chopped dried fruit, nuts, etc (optional)
1. Preheat oven to 425F degrees, racks in the middle.
2. In a medium bowl, combine the flour, wheat bran, salt, baking soda and
sugar.
3. Beat together the yogurt, egg, honey, and butter in a second larger bowl.
Add the dry ingredients and fold in until everything comes together. Fold in
any optional add-ins, raisins, nuts, and the like. Resist overmixing.
4. Either grease a mini-muffin tin with butter or line the tin with small
muffin papers. Fill each 3/4 full. Bake 10 -15 minutes, until muffins are
golden on top and cooked through. You can also make larger muffins in a
standard size muffin pan with this batter, you just need to bake them about
5 minutes longer.
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