Have You Ever Wondered Why We Crave Junk Food So Much?

When we think about going on a diet we don’t just think about the good and healthy food that we will be eating but our mind’s start to wander and we find ourselves thinking about the foods that we will have to cut down on.
Like cake, cookies, pies, chips soda, fast food and candy.

Then,  since our culture has always celebrated happy occasions with these types of sugary or fatty foods we equate them with the feeling of being happy. Just think about birthday parties or weddings.  How many birthday parties serve good nutritious food compared to having birthday cake and ice cream?

So when you think about going on a diet and having to give up less nutritious food your mind tells your body that it is being punished since it can’t have the “happy food”. Once you feel punished the forbidden seems more appetizing and it’s on your mind more often.

But what if you made a few changes in your mindset so that having less junk food was the happier option?
Then you would not feel so deprived or feel that you are being denied something that you think you want.
And believe it or not, there are many times when we go for a treat, eat it and still don’t feel satisfied.

There are two different ways that you can change your feeling about junk food compared to healthier food, making being on a diet a positive experience.

1. When you start a diet, never say that you won’t have a certain type of food again. If you love french fries and feel as though you have to give them up you are going to be miserable during the entire time that you diet and a diet should be a live long goal – not just a few weeks or months.

You don’t need to give up your favorite foods, just just need to cut down and cut back.  Instead of having fries once a week could you have them just once a month? If you could you would enjoy them so much more. It will be something that you look forward to having. The when you do have your fries ( or other treat) only eat half the amount that you normally would.

While you might think that by holding off your treat and looking forward to it may make you crave it more, but you will find out that when you do have it, it really doesn’t satisfy you like you thought that it would.
Then after a few months, you will find that your craving for that food gets less and less.

Now let’s suppose that by only allowing you to have your special food on the rare occasion makes you love it even more?
Well that’s find since you will still have it less often and will only have half the amount that you would have in the past so you won’t really kill your diet.

2. The other way to help your diet feel less restricted or having you feel as though you are being deprived is to try and change your mindset towards more healthy food.
Let’s say that you love having bread with each meal and you prefer a highly processed white bread over healthier ones.
Now I could say, chuck the white and only have 100% whole wheat ( which is much healthier, has less calories and fat, more fiber and will help you feel full longer).

Now going directly from white bread to 100% whole wheat would be a big change for you and you might resent having to eat the wheat bread and you’ll soon be back to your over processed white bread.

So instead of jumping from one type directly to another choose a bread that is one step up from white – a mixed grain bread.
It will be close enough to your white bread to still enjoy it while you are starting to move your diet in the right direction.

You can do the same thing with milk. Go from whole fat to 2% milk, to 1% and then fat free ( or use rice or almond milk) .
Almond milk has about the same calories as skim milk yet, it tastes a bit like melted ice cream if you choose the vanilla flavored version.  Yes, the vanilla almond milk does have a bit of sugar but again after you use it for a bit you can switch over to the plain.

You see when you start on a diet there are no rules or regulations that say you must start today & your diet must be super strict.
You’ll find that if you make small changes over a period of time you’ll start seeing the older junk food type food less appealing and the healthier food will become more appetizing.

This way you won’t feel deprived and you will be able to live this healthy lifestyle year in a year out and you will learn how to still enjoy birthday cake or food at other celebrations and then go right back to your healthier way of eating.

I have a friend who sticks to a low fat diet most of the year. He does really good on the diet ad has lost about 40 pounds and has been able to cut down on all of his prescription drugs. However since he really does like burgers, fries and rib eye steaks, he has decided that he will only eat them when he either goes on vacation or on during a holiday celebration like the 4th of July, Labor Day, Christmas etc.

Since he is not giving up his fattier food for life he doesn’t miss them. He looks forward to the times when he can have it and over the last two years he has found that he really doesn’t enjoy the fattier food as much so he naturally eats less.

So if you never, say never your “forbidden” food doesn’t seem as tantalizing and you won’t crave it like you once did.

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Are You Making The 5 Top Dieting Mistakes?

Are you making the same diet mistakes over and over again?

We all start off the year or a new season with such great weight loss plans.  We know how much we want to lose or what size we want to be and then once we start working towards our weight loss goals we slowly start slipping backwards.

It’s not that we don’t try, but many times it is due to not having the right information or continually making the same mistakes over and over again.

While we often blame ourselves and then start eating way too little food or exercising way too much ( yes, you can over exercise) you then find that this approach has backfired and you either give up totally or continue with your weight spiraling out of control.

What you should know is that most of us make the same mistakes. Yes, we all seem to fall into the same habits and have the same dieting traits.

Now instead of listening to weight loss advice from friends, family or someone who may not actually know what they are talking about, what it an expert told you 5 of the top dieting mistakes so that you could avoid them?

Well that is exactly what the following video is all about. Without any type of hype or trying to sell any products you will hear first hand the 5 top dieting mistakes from the experts at Diet.com

The video is short but if you are like me, you’ll find the information very interesting.

Enjoy!

Now that you are now a bit smarter about dieting pitfalls you’ll be able to get closer to your weight loss goals without slipping backwards. You will be surprised how far the information in the video can take you.

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Simple Weight Loss Tips To Do Instead of Counting Calories

Tips to help you lose weight without having to count calories

We all know that a pound of fat is equal to 3500 calories. So what do we do, we start counting calories to make sure that we are not eating too much during the day and go over our allotted calories for the day so that we don’t gain weight.

Then when we are looking to lose weight, we still count calorie after calorie trying to keep under our magic number.

But there a few things are wrong with this idea.

• First we often don’t measure correctly so we will often take in 1/4 to 1/3 more calories than we think we are.
• We forget to count the calories of a few portions here and there during the day.
• We eat food that we like but have no idea of how many calories are in it.
• We will often give up nutritious food so that we can squeeze in a piece of cake or a bag or fries and still stay within our set calories.

And the list goes on. I know that you can probably add several more to the list without breaking a sweat. As they say “been there don’t that”.

What about instead of counting calories you try these simple ideas

- Measure out your portions
Ok, in the beginning this will not be the easiest thing to do but after a week or so you will have it down so that you can easily know exactly what a portion size is. During you first week measure all you food. If you are eating a pre-packaged food read the label and measure out exactly how much it is. Now if it is a food that you eat a lot, you can either use the same size bowl or dish each time so that you know exactly how much it is or if you have a digital camera take some photos. Be sure to have some type of measurement in the photo so that you can quickly look at the photo & know where you stand.

- Use Smaller plates & dishes
Now this sounds easy & it is. If you use a dish or plate that is 25% or so smaller than the one you use now you will naturally eat 25% less at your meal. The added plus is that your eye sees you plate being full so mentally you feel satisfied and won’t be hungry when your meal is finished.

- Feel your hunger
Most of us eat when we are bored, tired, depressed, celebrating and just have cravings.
What if you ate only when you are actually hungry? I know that this sounds simple and it is but if you are not use to eating only when you are hungry you will be shocked to see how often you eat when you are not hungry.
Don’t eat every time you just feel the slightest bit hungry.  Have a glass of water instead. If you are hungry in 10 minutes then have something to eat.

When ever you reach you hand out for something to eat – think -and ask yourself  “Am I really hungry?” if the answer is no – then don’t eat. If you answer yes, then have something to eat. Start with the healthiest foods first and by the time your hunger goes away you won’t have room for junk food.
Also get to enjoy feeling hungry. Not overly hungry but always on the edge of satisfied and a little hungry.

Remember to be honest with yourself -
Are you really having only 1 portion of food when that is the amount that you should be having?
Are you only eating when you are truly hungry?
Have to taken the time to actually know when you are hungry?

Once you have answered those 3 questions you can give up counting calories forever and still be able to lose weight and to keep it off long term.

 

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How to Warm Up Before Your Workout

Warming up before your workout

While many people may try to skip the 5 to 10 minute warm up before they start their exercise routine, this warm up period is absolutely necessary to get your hear and muscles ready for more strenuous exercise.

The warm up period starts off slowly then gradually builds so that your body has time to adjust, get limber and get the blood pumping. Just like it is a shock to go from a nice warm and sunny beach blanket into a freezing ocean it is just as shocking to your system do go from zero exercise into a full blown cardio workout.

If you go to an aerobic or cardio class at a gym then you are probably already familiar with the warm up type of movements but if you have only worked out at home then there is a good chance that you usually don’t take the time to properly warm up.

There are several good videos at YouTube that go through some of the warm up routines but the one below is one of my personal favorites.  Some of the warm up videos that I have seen having you stretching too much before you workout and from what I understand this can cause muscle strains, pulls and tears as the body should be warmed up before you stretch too much.

I hope that you enjoy this video and below the video I have a couple of links to a few other YouTube workout videos.

Here is the direct link to the above Youtube video –> Warm Up (Joint Mobility) Before Workout
Paul Eugene Fitness Show Dance Dance Warm-up
General Exercise Warm-up by Mojiteam
Diet.com’s How to Warm Up For Exercise at Home

The above warm-up videos will give you an idea of a few different warm-up workouts to get you started.  Each one has a different style and type of music to get you moving. Try one, try them all – just make sure that you give your body a good, effective warm-up before you begin your exercise workout.

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African Mango Extract: Weight Loss Hope Or Hype

African Mango Extract – Effective for Weight Loss or Just Hype?

If you are one to keep up with the latest diet programs and products than by now you have already heard about the Irvingia Gabonensis – or better known as the African Mango. It’s the weight loss supplement darling this year.

The African Mango and African Mango extract have been highlighted and talked about on a few popular television shows and it appears to be very promising as a super fruit and also as a weight loss type product.
Those who are looking to lose some weight have been following along with the news and magazines very closely to see if the African Mango will be this years hot diet product and one that will work for them.

After all this supplement has some really big claims surrounding it but doesn’t have years and years of studies to show whether or not the African Mango in supplement form will perform as well as the actual fresh fruit which you can’t find at your local grocery store.
Some do claim that there have been studies on the African Mango for about 20 years, but I have not been able to corroborate that fact.

The extract version is processed from the seed of the African Mango, or Irvingia Gabonensis.  It is said to be a fat burner and an appetite suppressant to help dieters and also has a few other health benefits to boot.

Does the African Mango extract live up to the hype?

Well, there have been several studies where each were conducted over a 28 day period.  The average weight loss for the group was 3 pounds per week.
The subjects were tested without changing their diets and they did not add exercise into their routines.   I have not seen how large a  group this was, how many times the experiment was done or if the research was sponsored by a company who have interests in the African Mango extract.

There have been other studies however, that do show this information such as the following one.

In a clinical research study conducted at the University of Yaounde in Cameroon, 102 overweight participants were given either the African Mango extract or a placebo, which they took  two times daily for a period of ten weeks. Those in the study were told to not to change their current diet or exercise plans during those 10 weeks. The participants did not know whether they were taking a placebo (sugar pill) or the African Mango extract.

By the end of the study, those who had taken the African Mango extract pills lost weight — an average of roughly 28 pounds — while those who took just the placebo showed little or no change in body weight. There was also a reduction in bad ‘LDL’ cholesterol noted in those who took the plant extract.

Is African Mango just another diet supplement that will be popular this year and then fade away?
Diet and exercise are not suggested to lose weight – this could seem to be an unrealistic claim.  At this time, there are no known side effects and the research study in Cameroon appears to prove the fat-burning properties of African Mango.

Is African mango extract going to work for everyone?  Only you and your doctor can decide if this supplement is a product for you to try.  Yes, always, always check with your doctor before starting any new diet, taking an over the counter diet product or new exercise plan.  Although the African Mango is said to be all natural so are peanuts and milk, yet some people are allergic and have reactions. So be safe and check first.
Most manufacturers offer some sort of money back guarantee for their products, so if your doctor approves and you don’t lose weight you can always ask for a refund.  But if it does work for you….

The African Mango is definitely an interesting product and one that has become quite popular in a short time since it has been commercially and readily available.  Is it too good to be true?  Maybe or maybe not.
Only those who try the African Mango extract will know for sure.

Weight Loss Plans and Weight Loss Tips
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Why the P90X System Works For Getting You in Shape

The P90X Workout May Be Tough But You Will Find That It Does Really Work

You have probably seem the P90X workout system on tv and wondered if it really works. I mean after all, you already have a closet full of workout equipment and programs, that little or nothing to help get you in shape.  Sure they all look convincing on television, with all the fitness models looking good and smiling while they are working out, but they probably didn’t get their fabulous body by using the fitness program that they are selling.

However, you’ll fall for this tactic again and again because the workout programs look so simple. You basically don’t have to do anything and you’ll become a size 0 in just a few weeks.

Ok, stop dreaming -it ain’t going to happen – no way no how!

I don’t want to burst your bubble but in order to get a good looking bod you are going to have to put in some serious exercise time.

If you want results that you can absolutely count on and a body that’s everything you always wanted – you owe it to yourself to check out the P90X workout.

The P90X workout utilizes Plyometrics as its core.
Plyometrics as you may or not know is a type of workout that produces fast and powerful movements that are used to increase the performance of top athletes and if often used for conditional Olympic athletes.
It also improves the nervous system and helps the muscles develop strength and elasticity so you can jump higher, run faster or hit with more power, just to name a few of its benefits.

Plyometrics, along with other aspects of the x90p workout can help you get fit in a way you never thought possible. As you can imagine – if this system is used by powerful and famous athletes – it’s going to be tough.  If you’re one who just wants to sit back and dream about a beautiful body, without making a real commitment, the x90p workout isn’t for you.

However, if you want a workout that challenges you every time, one in which you’re never bored with repetitive movements and one that actually transforms your body, the x90p workout can be your answer.

Plyometrics isn’t the only link in the powerful x90p workout. Nutrition, diet, motivation and tracking are also a big part of the plan.
It is actually a fully rounded program helping you in many different parts of your health goals.

Nutrition training in the x90p workout plan takes into consideration your entire physical fitness ability and helps you focus on healthy eating habits and portion size that will make you lose weight and build muscle.
But, unlike most diet plans that focus on just helping you lose weight, the x90p workout and nutrition plan is designed to increase your stamina and boost your metabolism for the maximum in weight loss, plus a toned and fit body.

With the P90X system you will be working on different areas of your body all at once –diet, exercise and mindset just to name a few.

It’s all common sense. There are no pre-packaged meals, costly equipment to purchase or gym memberships to buy.
All of the exercises can be performed in your own home with a television and a little room to move.

TheP90X workout package contains everything you need. Later, when you’re ready to expand the program and enhance your workouts, you can choose to add some equipment such as the P90X Polymetrics mat or the P90X Power Stands that help with push-ups and pull ups – however, these are not needed to get that body that you want but if after reaching your goals you want to push on further then they are available for the hard core fitness buffs.

The P90X workout fitness plan emphasizes the importance of engaging your entire body and mind for the ultimate experience in fitness training.

You’ll also begin to realize the importance of motivation and self-discipline as you continue along with the plan and begin to see results. Online support is available to everyone who chooses the P90X workout plan – and it won’t take long for you to be on your way to a toned and healthy new you.

In 90 days you can have the body that you always wanted. – But you must want to commit 90 to the program.  That is only 3 months! Using the P90X system you will start to see results quickly and as you move on from week to week, you will see an amazing transformation in your body along with more self-confidence and a new outlook.  You’ll find yourself walking taller, moving more gracefully and looking – well – looking your best.

Remember P90X isn’t one of these sit back and lose weight types of a deal, you are going to have to sweat. But once you look at yourself in the mirror and your friends are envious of you it will all be worth it.

P90X is the Most Extreme Home Fitness Training System Ever! Click here to get more information and your DVDs

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Five Ways Why Fad Diets Don’t Work But Can Backfire on You

You’ve just seen a celebrity on television and she lost 20 pounds in an amazingly short time.  When asked how she lost the weight so quickly she begins to describe a weird type of a diet that doesn’t good for you but because she looks so good you want to find out all about it.

So you check it out and find out that there is another diet out there that also has the rich and famous looking super glamorous and you want to start it – but before you do – you should know this (read on)

Fad diets are so incredibly tempting, aren’t they?  Just follow these simple steps and poof!  Magically, you’ve lost weight quicker than you ever thought that you could and you will also look fabulous!  Heck, someone will even tell you that your hair will look stylish and everyone will be drooping when you hit the beach.

Not so fast. First of all many celebs and others who jump from fad diet to fad diet have professional chefs, personal trainers to help them get their body in shape and people who get paid to make sure that they stick to their diet and if they feel hungry they get them a healthy snack. They are not on their own and there is a good chance that just working out with the personal trainer for 5 hours a day got their body into shape – not the diet.

If you’re still not convinced that fad diets are ineffective at best and dangerous at worst, take a look at these reasons to stay away:

1)  Fad diets do not give your body the nutrition that it needs.

ok, so you’re saying who cares – I’m going to look good! However and what may not concern you now will 20 years from now —fad dieting can make you look older than you really are!
Many fad diets have you delete whole groups of food and stuff yourself on other food groups.  While these radical guidelines may indeed help you shed pounds quickly, they can also be dangerous, adversely affecting levels of potassium, sodium, and other vital nutrients your body needs to function. Some fad diets are so low in calories that you may find yourself passing out from hunger, and when many people pass out they also wet themselves – so it can be super embarrassing if not downright unhealthy.

2)  They set you up for the munchies

At first fad diets may seem like fun (wow I get to eat 4 slices of pizza for 3 meals a day – every day) but within a few days you start to get really sick of eating all the formerly “forbidden” foods.  Worse, now that other, healthier foods are forbidden, you start to crave those, and can’t stop thinking about everything you’re not allowed to eat.  This just sets you up for constant cravings – or worse, complete failure if you can’t resist the temptations. There is actually a cake diet and all you eat is cake. Sounds good but after the first day you can’t eat any more, you calorie consumption goes all the way down and you lose weight. Sure sounds great but 2 months down the line you will find yourself eating cake along with your regular meals and will quickly pack on the pounds and not realize why.

3)  They only work short term

Some fad diets may be effective for the first few weeks, but can be extremely dangerous and stop working a few weeks  from now.  Just because something makes you lose weight doesn’t mean it’s good for your body.  Why bother following a diet that will set you up for health problems later? Sure we all want to quick fix and all want to lose wight faster than we gained it but think about this –those who start on several fad diets often get addicted to the quick weight loss and they yo-yo their weight. This wrinkles your skin and can cause hair and tooth loss.  This could be why many famous are always getting surgery and have capped teeth or dentures.

4)  They don’t encourage proper life long eating habits and nutrition guides

All right, maybe you can lose a few pounds by eating nothing but lean chicken breast – but your body needs more than that to be healthy.  If a diet plan does not include fruit, vegetables, lean protein, and healthy fats, it doesn’t have everything your body needs for optimal health and well-being. Yes, you can become a vegetarian or vegan and eliminate meat but you do have to learn how to eat this way to be health. It takes months or reading, learning new cooking techniques and mindset. These are not fad diets, but lifelong food and meal changes –don’t confuse the two.

5)  They don’t address the reasons you gained weight

Fad diets are like a temporary fix for an on going problem.  They don’t help you resolve the mental, emotional and physical reasons why you put the weight on in the first place.  If you instead focus on improving your habits, finding healthier ways to manage stress (besides eating), and exercising to help burn calories and strengthen your body, you are much less likely to gain the weight back later. You may think that you are just overweight because you eat too much or don’t eat the right foods – that’s true – but until you know why you do this it will continue over and over again.

So, the next time you are tempted to go on the chocolate bar and maple syrup diet, ask yourself if that’s really the best way to reach your goals for the long-term, or if it’s better to create a lifelong, healthy plan that you can really stick to forever? If not you will need to go on a diet over and over again the rest of your life. It is so much easier to lose it a bit more slowly but to keep it off longer.

Sure, most of us gain a lot of our diet weight back, but with each healthy diet you go on you learn 1 new trick. After several healthy diets you may know enough to be able to finally stick with it, lose it and keep it off forever – you will never do that with fad diets!

 

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How to Lose Weight Through Portion Control

Did you know that you can quickly and easily lose weight just by watching your portion sizes?

Yes, something as small as getting to know how much a portion is, can make the difference between losing 2 pounds next month and 10. You won’t be losing the weight by doing away with your favorite foods, but by watching the size of your portions.

Most of us don’t think about it much, but food portion sizes have grown way out of control.  When you eat out at a restaurant, have you noticed the heaping plateful of food they deliver to your table?  It’s enough to feed three or four people, not just one.

This may not sound like a bad thing to you, because most of us love to eat.  Give us lots and lots of food and we feel secure and comforted.  It’s an emotional thing plus you feel as though you are getting a good value for your money.

The problem is that our bodies are NOT comforted by all this food – they are being overloaded with far too many calories, and this is true even when we eat at home.  We’ve gotten used to eating such large quantities of food that we believe it takes that much to satisfy us, but more often than not much less will do.

These are the recommended serving sizes according to the USDA:

Fruit – 1/2 cup
Vegetables – 1/2 cup (1 cup for leafy vegetables like lettuce)
Meat – 2 to 3 oz. (1 cup cooked beans)
Grains – 1 slice of bread or 1/2 cup of rice, pasta or cereal
Dairy – 1 cup milk, 1 1/2 ounces of cheese, or 1 cup of yogurt

The USDA recommends 6 to 11 servings of grains, 2 to 3 servings of meat or beans, 2 to 3 servings of dairy products, 2 to 4 servings of fruit, and 3 to 5 servings of vegetables daily.  Exactly how many servings your body needs will depend on many factors, including your age, gender, current weight, activity level, and whether you are pregnant or nursing.

However, even without measuring your portions, your body will let you know when it’s had enough to eat – but you have to pay attention, and this requires a bit of practice.  Most often it’s a very subtle feeling of satisfaction, as if your body was saying, “There, I feel better now, you can stop eating.”  Most of us don’t notice this feeling because we’re focusing on our dinner conversation or the television, or we simply want to keep eating because the food tastes good.

Needless to say, eating more food than your body needs makes it impossible to lose weight.

If you believe that your food portions are too big, try measuring them and compare that to how much you usually eat.  You can also practice paying closer attention to how your body feels as you eat.  When you feel that inner “click” as your body indicates it has had enough, stop eating.

Portion control is especially important when you are having snack and junk food

There is nothing wrong with deciding on having a portion of potato chips or ice cream while you are on a diet. Actually you are more likely to stick to your diet if you do “cheat”.  However, the problem (and weight gain) occurs when what you believe to be 1 portion is actually 6 portions.  If you are looking to lose weight or avoid gaining weight you will have to read the package and see how much a portion actually is.

Each product that you purchase will list the size of the portion and how many calories, fats, proteins sugars etc, are in each portion. Never assume that a small bag, bottle or canister is 1 serving – you may be surprised that many “single serving” products are actually meant for 2-3 servings.  If you eat the whole bag that looks like a “single serving” (yes, looks are very misleading – most smaller bags are more than 1 serving) you may have  consumed 600+ calories when you thought it was only 150 or so.

When you want to lose weight ALWAYS read the label and if you are going to a restaurant look online first at their menu and nutrition information. More than likely the meal will contain at least twice what you think it may and more often than not 5 times the amount. If you know in advance, you can always eye your meal and put aside a good amount for you to “doggie bag”. Not only will save money but you will save your diet.

Weight Loss Plans and Weight Loss Tips
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