How to Lose Weight Through Portion Control

February 15, 2013 by  
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portion control for weight lossDid 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.

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It is advisable to assume that any mention of a product or service on this website is made because there exist, unless otherwise stated, an affiliate connection between the product or service owners and this website.
Please be advised that the information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice.

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Tips For Starting a Sensible and Effective Diet

May 26, 2012 by  
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Being on a sensible diet can help you to feel good, eat well and keep your belly feeling comfortably full.

But you’re possibly hungry at the moment. It’s likely that you’re looking at your computer screen and hoping that it delivers a good distraction to keep you from focusing on things you would rather do at the moment. This is fully normal.

When you are on a diet, the whole world can sound like a seriously irritating place. In plenty of situations, the act of going on a diet is not all that different in comparison with quitting smoking. You get hormone changes. Your brain is required to get a grip on its chemistry again. Your moods are most likely quite unpredictable. That’s why you need this article. Here are several diet tips that will help you have an easier time of things.

Don’t name the choice that you’re building now a “diet.” Refer to this as eating healthier. Calling your current new approach a “diet” means deprivation along with negativity. When people call it a “decision” or a “lifestyle change” that indicates positivity. You will have a much easier time coping with the situation if you think “I’m doing this and not that.” But not “I can’t do this anymore because it’s bad.” Another reason to change your plan’s name is that you’ll get far less advice when you tell others that you’re “making some lifestyle changes” instead of “going on a diet.”

Eat for taste first. So many people who go on diet programs stop paying attention to tastes and focus solely on ingredients labels along with calorie counts. If you eat for taste it is a lot more likely you will enjoy the foods you eat and be more enthused about meal time than you would be if you simply avoided foods you love. Here is an example: eat real cheese but not Doritos. As an alternative to choosing fruit flavored junk food, choose the real fruits. Chocolate flavored milk as opposed to a chocolate bar. You know very well what we mean.

Get a few cooking lessons. A really beneficial training course is one on vegetarian cooking. This will teach you how to make delicious dishes made out of healthy ingredients. Nobody states that you actually need to be a vegetarian. Knowing the way to cook vegetarian meals, however, will make it easier to choose those vegetables over other side dishes or snacks. It may also help you feel more comfortable entertaining your vegetarian pals and preparing food for them.

There are many of choices for making it a lot easier for you to shed pounds. The tips covered in this article are just the start of your journey. The main idea, not surprisingly, is to just think positively about what you have selected to do. You’re picking a thing rather than ignoring something. You are choosing to make a positive change in your life instead of letting society pressure you into doing something you don’t want to do. Don’t neglect to try to uncover the fun! Think of this as an opportunity as opposed to a requirement. It’s better to do get healthy when you do it for yourself but not for other people.

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Please be advised that the information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice.

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How Not To Gain Weight During The Holiday Season

December 11, 2010 by  
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As silly as this may sound – you do not have to gain weight during the long holiday season. We’re talking Thanksgiving all the way till Valentines Day. If you think about it -that’s a lot of temptation  and for a long period of time. Almost 4 months – that’s as long as summer.   On this post we will mainly talk about the Christmas – New Years time but remember with Valentines Day right behind it – the chocolate temptations continue on and on.              How not to gain weight during the holidays

The holiday season is  a time for giving and receiving, getting closer with the ones we love, and marking the end of another year, for better or for worse. While the stores may be packed to the doors and back, and traffic is enough to send even the jolliest of elves into a steaming fit of frustration, we tolerate it and even celebrate it because of the joys inherent in our festivities and traditions.

Of course, one of those traditions, part and parcel with almost every celebration regardless of culture, is eating. We eat because the food is yummy and plentiful and because we believe that since it’s the holidays, calories don’t count this time of year. If only that was true!

So, many of us eat our way through the holiday season, even as we plan to make “losing weight” one of our primary New Year’s resolutions. But of course this overindulgence only makes it harder on us when the New Year rolls around. Instead of having fifteen pounds to lose, we might have twenty or twenty five.

And since studies show that most resolutions are smashed into pieces by mid-January, the chances are greater than ever that our holiday weight will simply remain a part of us long after the trees have come down and the presents have been discarded. So, is there really a foolproof way to stop this terrible cycle?

It goes without saying that no decent strategy for weight loss (or even weight maintenance) was ever borne without a consistent and thorough plan. We don’t set out into the hordes of mass consumerism without some idea of what we’re going to buy for our friends and family, and we shouldn’t begin the holiday season without a strict plan of how we’re going to conquer the rise of the scale.

With all of those cookies, candies, fudge, buffet-style dinners, delicious breakfasts, and never-ending snacks, we would be foolish to simply wing it. If you go in unprepared, you stand a much greater chance of failing before you even begin! Thankfully, it doesn’t take General Patton to create an easy and effective way to keep the pounds off, while still managing to enjoy the holiday season and a sampling of the foods that come along with it.

The 3 Stage Process
The best strategy and plan for keeping the weight off through the holiday season is to develop a three-pronged face of attack. Now, you may already be backing away from the computer, shaking your head, and thinking about grabbing a couple of cookies from the kitchen. You may be thinking: “Heck, if I spend too much time on planning, it would be a boring holiday.” There is no need to sweat it. This plan is easy, fun to implement, and won’t require a graphing calculator or even a chalkboard. There are three simple things you can do to ensure the scale doesn’t continue to show you an unwanted number of pounds at the end of each week.

Go to War Against Fat with Your Best Weapon: Exercise
Just the very look of yummy cookies, cakes, fudges and all that food can send even the strictest sense of willpower flying out the window. There’s not only the temptation of its savory deliciousness, but there are matters of politeness and camaraderie to be taken into account as well.

No one wants to turn down Aunt Mary’s legendary Christmas divinty because “I’m on a diet.” You don’t want to sit around a coffee table spread with goodies, pouting while everyone else partakes to their heart’s desire. (What’s with your brother? Does he ever gain weight? Is it even scientifically possible to eat that much and remain skinny?) So in order to avoid making yourself a holiday outcast, you’ll have to do something to burn those excess calories you’re taking in while your team loses badly in a game of Pictionary. The answer is, of course, exercise.

For many of us, lack of activity goes as hand in hand with the holidays as the food itself. Besides shopping, many of us seem to take a break from the more strenuous tasks in our lives during that three or four week stretch. This means you’re not only consuming extra calories, but you’re also burning less of them than at any other time, and that’s a golden way to gain weight. Thankfully, exercise doesn’t have to be very time consuming or even very difficult. If you’ve been lazy about getting some exercise because you don’t have the energy or don’t think you have the time, it’s time to suck it up, and make time.

The best plan of exercise is a combination of walking and resistance training. If you have just thirty minutes a day, you can hit the treadmill or even the streets outside your house for a brisk walk, those holiday goodies won’t stand a chance. If you can pair that with a trip to the gym a few times a week for some light weight lifting, or even a plan of simple push-ups and other body weight-resistance exercises around the house, you’ll come out on the other side of the holidays looking better than you did going in. What better present could you get for yourself?

Who says the holidays have to be about food, anyway? Yes, the two have gone hand in hand ever since the Three Wise Men traveled the desert bearing fruitcake and s’mores (or something like that. . .), but that doesn’t mean it has to be that way.

If you have some control over how your family celebrates the holidays, you can use that influence to lead your family and friends into activities that don’t involve food. It won’t keep your skinny pig of a brother from making quick dashes into the other room to stuff his face with more fudge, but it can’t at least take the focus off of eating and onto fun.

There are a plethora of things to do with your friends and family that don’t put food as the focus of the season. Taking things outside might be a good start. It seems to be a natural human fact that we eat less when we’re outdoors. And it is even more of a natural fact that we eat less if we’re engrossed in activities that require the use of our hands or mouths.

No one wants to sit around and wait for someone to finish chewing before taking their turn in a game, after all. If you rouse up a really physical game, like some volleyball in the yard or something similarly active, there won’t be a chance for anyone to eat, and you’ll get your dose of exercise. Kill two birds with one stone, and you can take the day off from the gym! Now we’re talking REAL, right?

Of course, not everyone will cherish the idea of playing volleyball in three feet of snow (the humbugs), so there are plenty of activities that can be done within the warmth of the house and still keep your mind away from the thought of consuming calorie-rich food products.

You could, for example, organize a marathon of holiday films to sit and watch (though this is a dangerous activity for those who tend to eat when the TV is on, so be wary of your weaknesses), or bring out the old Monopoly board. Yes, it will likely end with someone accusing someone else of cheating and hitting them in the head with that tiny metal shoe, but at least you won’t be getting fatter. Besides it will be something to laugh about next year, when the shoe thrower isn’t invited back.

How To Prevent Emotional Eating if the Holidays Get You Feeling Down
Till now we have discussed about how to resist the temptation to eat while you are happy and surrounded by family. Perhaps the only temptation that is harder to resist is that of eating when lonely and missing someone who should have been with you this holiday season.

Studies have shown that depression rears its ugly head more often and with more intensity during the holidays than at any other time. And it’s no wonder. If you’re without someone this year, or if the year wasn’t good to you and the following one don’t look much better, it can be very easy to get down in the dumps. Everyone seems so happy and excited, and all you want to do is turn off the lights and climb under the covers until there’s not a reindeer in sight.

Depression is, of course, one of the most powerful triggers to overeating. For many of us, eating good food simply makes us feel better. It is, unfortunately, only a temporary fix. When the cookies are nothing but crumbs and there are three empty boxes of cheese crackers littering the countertop, we can feel worse than ever, knowing what’s waiting for us when we get up the courage to step onto the scale. It’s a vicious circle, and there’s only one way to break it – you have to look for other means to make your doldrums go away and let the happiness wink through. Food isn’t the answer to every problem or sorrow, any more than alcohol is. Here are some things you can do to fight off the emotional desire to eat and have something to really feel good about when the New Year rolls around in a few weeks.

If you don’t live in a frozen tundra, get outside and go for a walk. This isn’t like the walk from before -the one that you were doing for exercise. This walk doesn’t need to be brisk, or even consistent. It can simply be a leisurely stroll through the neighborhood, or along the beach, or through the woods. You may not be aware of it, but fresh air has amazing curative powers on our body and mind!

Get together with friends and family as often as possible. Being with others, laughing and carrying on can be a great way to take your mind off the things that are bothering you the most. If you don’t have this kind of a support system, check the paper for public holiday functions you can attend. Chances are your city is throwing more of them than you know. Simply show up by yourself and surround yourself with the festivities. Even being around strangers and partaking in the mirth can lift at least a corner of your depression curtain.

Putting It All Together
With the 3 stage process in place, you stand a much better chance than ever this year of avoiding holiday pounds. When the tree is back in the attic (or at the local dump) and we’ve all returned to work, wouldn’t it be nice to look at yourself in the mirror and congratulate yourself on not putting on a single pound? It can happen, as long as you stick to the plan.

First, there’s the exercise, which can be as simple as taking a walk each day, or even every other day. Set up your iPod with your favorite songs (holiday-themed or not) and get out into the great wide open. If the great wide open isn’t your bag, head to the gym or buy a treadmill to do your walking indoors.

Studies have shown that walking for at least thirty minutes in your target heart rate is amazingly effective in the battle of the bulge. When you combine the walking with some resistance training, you’ve set up what amounts to a defensive army against the attacking calories.

Then there’s the control over your family activities. Whether it takes the form of outdoor sports, indoor movie watching, or game play, anything you can do to take the focus off of food is a good thing.

Does this mean cancelling your special holiday dinner? Of course not! We’re simply talking about shifting the focus from food to the reason for the holidays in the first place: the camaraderie and love between friends and family. Food is just there as a garnishment. As long as it stays that way and doesn’t become the main reason for the gathering, the holidays (and your waistline) will be a lot better off.

Finally, if you have a tendency to get sad during the holidays, find some things to take your mind off food and put yourself in better spirits. This could be seeking out friends or even strangers in order to partake in holiday events. Or it could be as simple as going outside and breathing in some cool, fresh air and letting the glow of the sun shine on your face. Just try to avoid hitting the cookie jar too often. Remember that far from soothing your mind, food is only going to aggravate your health and mar your happiness.

When it all comes together, you’ve got yourself a winning plan for staying slim and trim through the holidays. Whenever it seems like it’s getting too hard, just think about the smile you’ll have on your face when everyone else is complaining that their pre-holiday dresses and pants don’t fit anymore.

In the meantime, yours don’t either, but for the opposite reason. Now you don’t have to stress about losing those extra holiday pounds!!

Weight Loss Plans and Weight Loss Tips
It is advisable to assume that any mention of a product or service on this website is made because there exist, unless otherwise stated, an affiliate connection between the product or service owners and this website.
Please be advised that the information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice.

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Why Fad Diets Keep You Fat and Can Get You Fatter

October 5, 2010 by  
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Why Fad Diets Keep You Fat and Can Get You Fatter – or as I like to say -why fad diets suck!

Don’t you just love when a new fad diet hits the market? Everyone starts on it yet very few ever lose any weight and the majority of us will actually gain weight in the long run. And they can even train our bodies to get fatter and fatter.

Fad diets are so incredibly tempting, aren’t they? Just follow these simple steps and poof! Magically, you’ve dropped weight and look fabulous! Unfortunately, the results are always temporary. In fact, much of the “weight” you lose on fad diets is water weight, NOT FAT.

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) They deplete important nutrients

Many fad diets have you banish whole groups of food and gorge 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.

2) They set you up for constant cravings- oh yeah – the cravings will get you

At first fad diets may seem like fun (“Oooh, I get to eat a few gallons of whipped cream 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.

3) They are not meant for short term only

Some fad diets may be effective for the first few weeks, but can be detrimental several months or years 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?

4) They don’t train you how to eat for the rest of your life

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.

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

Fad diets are like a temporary fix for a permanent 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.

So, the next time you are tempted to go on the Jelly Bean and Tomato Paste 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? Shoot, if you really want to, you can even include a few tablespoons of tomato paste and a few jelly beans!

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It is advisable to assume that any mention of a product or service on this website is made because there exist, unless otherwise stated, an affiliate connection between the product or service owners and this website.
Please be advised that the information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice.

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Healthy Substitutions to Your Reduce Calories and Fat Intake

August 13, 2010 by  
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Trying to watch your weight (no, not watch it go up but stay the same or go down)?
Having a hard time staying on your diet?
Are you getting diet food boredom?
If you can make the right choices most of the time you can afford to splurge on that high calorie dessert.

When you’re trying to lose weight, every calorie counts.  The problem is that sometimes it can be hard to reduce calories without sacrificing taste.  Below are some great ideas for healthy substitutions that can help you reduce calories and fat but still enjoy great flavor:

Fat Free  Milk
Whole milk contains approximately 160 calories and up to 9 grams of fat per 8 ounce glass.  Compare that to 85 calories and one-half gram of fat per serving for skim milk; and 105 calories and 2.5 grams of fat for 1% low fat milk.

That may not seem like a huge difference, but if you were to drink just one 8 ounce glass of milk per day over 7 days, you would take in 1,120 calories and 63 grams of fat from whole milk, and just 595 calories and 3.5 grams of fat from skim milk.  Over time those calories really add up!

If you can’t stand the taste of skim milk, see if 1% or 2% are more to your liking.  Another option is to use whole milk but dilute it with water so you still get the richer flavor but consume less of it (this will also reduce the amount of vitamins and calcium you get, so it may not be the best way to go).

Lean meats for sandwiches
Many cold cut sandwich meats available today are loaded with sodium and preservatives.  For a healthier and more delicious option, consider cooking your own lean meat, slice thinly and use it for sandwiches.  A serving (3.5 ounce) of lean, skinless chicken breast has about 150 calories and 5 grams of fat (or less, if you buy lower fat varities).  Three and a half ounces is a decent serving so you could probably use half of that amount for a sandwich, especially if you load on some good veggies too.  (For your sandwich bread, whole grains are a more nutritious choice than white.)

Yummy Veggies dippers
Is one of your favorite snacks potato chips and dip?  Unfortunately they aren’t good choices when you’re trying to cut down on fat and calories.  There are healthier alternatives, however.  One good option is to slice low-calorie vegetables like radishes, cucumbers, carrots, broccoli, cauliflower, and peppers and use them as dippers in place of potato chips.

But what about the dip?  There are low calorie and reduced fat dips available – but here’s an even better option:  hummus!  Hummus is made from ground chickpeas, and it comes in a range of fantastic flavors like garlic, sweet red pepper, spicy cayenne pepper, roasted eggplant and more.  Only 25 calories and 1 gram of fat per tablespoon – it’s a perfect low calorie choice for dipping.

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Why Fiber Is Important To Your Weight Loss Success

August 3, 2010 by  
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We have all heard that adding fiber into our diet will not just make us healthier but will help us reach our weight loss goals. But do you know why or even how to go about adding more fiber into your life?

Today’s post will give you tips on how you can easily add more fiber into your diet & why and how it can help with weight loss.

Fiber is a great helper in weight loss for a few reasons: first, it helps slow the rate at which sugar is absorbed into your bloodstream, which can prevent rapid rises in blood glucose.  Secondly, it helps you feel more satisfied even if you are eating less than you normally do.  Last but not least, fiber promotes regular elimination, helping you to release toxins and keep your digestive system in top working order.

Here are 7 easy ways to get more fiber in your diet:

#1 – Snack on raw veggies
Raw vegetables like broccoli, spinach, avacado and tomatoes are high in fiber, and they make easy, delicious snacks.  Try snacking on a handful of grape tomatoes, or dip raw broccoli florets into salad dressing.  You can also enjoy a spinach leaf salad and cube some avacado on top.

#2 – Eat more fruit
Some fruits are loaded with fiber too – try apples, pears, bananas, figs, and strawberries.  Eat them for breakfast or as a snack at mid-morning or mid-afternoon.

#3 – Whole grains
Some of the best choices for whole grains are breads and cereals.  Try multi-grain bread for sandwiches, and whole grain cereal for breakfast. Look for the words 100% whole grain to be sure it’s not just colored white flour.

#4 – Beans
Beans are another good way to get more fiber, as each one cup serving can contain nearly 20 grams of fiber!

#5 – Oatmeal
Oatmeal is an excellent high-fiber food with many other health benefits, and you don’t have to have it just for breakfast – you can mix it into a fruit smoothie or even have it for a mid-morning snack with a handful of berries sprinkled on top.

#6 – Brown rice
If you usually eat white rice, you may want to switch to brown – simply because you can boost your fiber intake by a couple of grams for each half-cup serving.  Likewise with pasta – a one-cup serving of whole wheat pasta contains 5 grams of fiber.

#7 – Fiber supplements
If you still feel like you’re not getting enough fiber, consider taking a fiber supplement.  Usually they come in powder form that you mix with water, and sometimes they are flavored.  Others are tasteless and can be mixed into any wet food and will dissolve instantly.  They also come in capsule form.

One word of warning: avoid increasing your fiber intake too dramatically because most often you will experience some unpleasant digestive symptoms like gas and diarrhea.  If you currently eat little fiber, increase your intake gradually, adding perhaps 5 grams daily for each week until you are at the recommended 25 grams daily.  Also remember to drink plenty of water. Water is not just good in general but is especially good when you add fiber to your diet as it helps to “move along” all your body’s waste more easily and you will avoid getting constipated.

Weight Loss Plans and Weight Loss Tips
It is advisable to assume that any mention of a product or service on this website is made because there exist, unless otherwise stated, an affiliate connection between the product or service owners and this website.
Please be advised that the information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice.

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Can Calorie Cycling Help With Weight Loss

July 1, 2010 by  
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Calorie Cycling – similar to a cycling spinning class where you get on your exercise bike and spin really fast, then slow down, then spin it up again. The changing up and down of speeds help you burn more calories than if you kept at the same speed during your workout.  Well calorie cycling is very similar and so are the results.

We’ve always been told that we have to eat a specific number of calories each day in order to maintain a certain body weight.  However, research has shown that “changing things up” a bit with your caloric intake may help you to shed pounds more quickly and keep them off more easily.

Calorie cycling refers to the practice of taking in a varying amount of calories each day, never eating the same amount of calories two or more days in a row.  The logic behind this is that eating too few calories for too long (like most weight loss programs advocate) will force your body into “starvation mode,” where it slows down fat burning.  When fat burning slows down, so does your weight loss.  The calorie cycling approach is different.

See below for an example:

There are differing opinions on the best approaches to calorie cycling, but the most popular start by calculating how many calories you are allowed in a week’s time.  Example:  If you are currently following a diet plan that allows 1500 calories a day, your weekly total calories should be 10,500 (1500 x 7 days).  Rather than consuming exactly 1500 calories a day for 7 days, the calorie cycling approach would have you break it up so some days you are eating more than 1500 calories, and some days you are eating less than 1500 calories.

Monday:     1300
Tuesday:    1600
Wednesday:  1200
Thursday:   1400
Friday:     1900
Saturday:   1400
Sunday:     1700
——
Total:    10,500

Staggering your caloric intake each day should help prevent plateaus and stalls as you steadily burn fat, always keeping your body guessing on how many calories it will take in each day.  Some days less, some days more.

Another benefit to this type of eating plan is that you can easily make room for social functions where you will end up eating a higher amount of calories than your diet would normally allow.  Just schedule your higher calorie days on the days you have special functions planned, and reduce your calories on the other days of the week to compensate.

The long-term effects of calorie cycling are not yet known because few studies have been done on it thus far.  However, if you consider that the majority of people automatically “cycle” their caloric intake most of the time, even when they are not dieting, it stands to reason that few, if any, negative effects would result – provided you use common sense and don’t get too extreme with your calorie fluctuations. For more information about calorie cycling visit ==> Here

Weight Loss Plans and Weight Loss Tips
It is advisable to assume that any mention of a product or service on this website is made because there exist, unless otherwise stated, an affiliate connection between the product or service owners and this website.
Please be advised that the information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice.

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Weight Loss Plans | Weight Loss Tips
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