Weight Loss: the Importance of Food in Sight and Quickly Prepared I


Have the sight and reach of healthy foods prepared quickly and can make a significant difference for anyone who wants lose weight. This leads to overeating is not especially hungry or tasty food, according to Brian Wansink, author of "Mindless Eating (Eating without thinking), but the visibility and easy accessibility of food or convenience.

For example, in one study, he placed candy jars of chocolate in the cubicles of office workers. A few days later, he removed the candy six feet. The mere fact that the chocolates were brought closer, on average, to eat five a day. This represented 124 calories per day or 5.5 kilos per year.

"When food is very visible, every time we see, we must make a decision. Do I want to eat or not? We can say 'no' 27 times. But at the 28 th time or the 29 th, we can begin to say 'maybe'. And at the 30 th, 31 th, say 'why not, I'm hungry,' "says Wansink.

"The facility has a similar effect. If it's easy and there is nothing to stop us, we continue until something tells us to stop."

An example of this idea is illustrated by the following experiment. Wansink divided a group of 150 participants in 3 sub-groups, giving them either a box of chips with every 7 th roots were stained red, a box where every 14 th roots were stained red, a box without colored chips.

Participants who received a box without colored chips ate on average 23 chips, those with a box with the 14th roots colored chips ate 15 and those with a box with the 7th roots colored chips ate 10.

The red chips provided what Wansink calls a "break point", an interruption that causes the person to ask if she wants to eat more.

For this reason, he says, containers of chips or cookies at 100 calories help 70% of people eat less. When they finished container, they pause and wonder if they still want.

His studies show that people eat more when:
  • Serving dishes on the table;
  • They eat straight from the bag or cardboard;
  • They eat a large plate or large container;
  • They eat while watching TV, car or with friends (because their minds are occupied, preventing wonder if they continue to eat).
"What really influences what we eat, what are the visibility and ease." So advises there to help control weight, it is helping to keep healthy food within reach.

"We want something that's easy. If fruits and vegetables are in sight and scope, there is much more likely that we took that cake wrapped in the freezer."

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Weight Loss: where to Start?

Again, you're going to lose weight. You have several times in the past taken drastic measures to lose weight (on a diet, exercises intensive) that you have returned once again a regular habit? Or rather you have failed to take actions that produce results?

What works for sustained weight loss is the adoption of eating and physical activity that can be maintained long term.
Successfully integrate the recommendations of experts for a healthy life is a good starting point:
  • 30 minutes of moderate exercise (equivalent to walking at a brisk pace) per day
  • 5 fruits and vegetables per day
  • Reduce fats and sugars
  • Increase the fibers (which contribute to satiety)
Decide concrete actions by which you want to start by examples:
  • Walk 3 times 10 minutes per day
  • Buy those lower in fat (eg cheese)
  • Read the labels of some foods to choose lower fat, less sugar
  • Cook yourself some food to control the proportions of fat (and quality) and sugar
  • Better informed on the daily calorie needs and calories of each food, etc..
To lose weight, according to the results obtained in the balance following the changes made, please continue with the adoption of new habits, for example:
  • Add 15 minutes of daily exercise or a special activity once or twice a week
  • Continue to improve your balanced diet by providing healthy snacks and your lunch to work,
  • Always be available to the salad already prepared
  • Add a healthy regular repertoire,
  • Counting calories taken in one day using a food diary, ...
Since these habits to maintain long-term goal is to find physical activity and dietary changes that you like.

The autosupervision tool for weight loss can help choose the next action for weight loss and to monitor the process.



The Dieters Eat more than others in Stressful Situations I

Studies have repeatedly shown that persons in the scheme tended to eat more than others in response to stress.

According to Dr Paul Lattimore, eating behavior specialist at Liverpool John Moores University, "the Dieters spend considerable energy to control their biological tendencies, so they have limited resources to cope with daily stress.

When stressed, they lose control and if they have access to the food they eat. He must also know that they are so accustomed to address their biological signals that they ignore or incorrectly interpret signals released or combat their organization. "

A recent study conducted in Finland shows that the body mass index (a measure of weight relative to height) is higher among those that stress leads to eating and they tend to consume more food calories than others.

Thus, food-related stress constantly thwarts attempts to control the weight of some people.

Dr. Lattimore gives the following advice: "First, we must identify the particular situations that trigger binge eating and develop solutions to cope with stress. The ideal strategy is to go for a walk because it helps to change ideas and also to burn calories. "

Those who eat when hungry and stop when satisfied are listening to their biological signals. They have no desire to eat when they are stressed. By cons, people who ignore their biological signals must be aware of the emotional and psychological factors that encourage them to eat more and implement diversionary tactics.

The stress response of people who follow a diet stresses the importance of weight loss methods that avoid restrictions on food and insist on substantial inflows in foods low in calories, and fruit and vegetables rich in nutrients.


Lose Weight : bet on satiety with a diet based on caloric density I

The British Nutrition Foundation (BNF) was presented this week at a conference on S and its effects on eating behaviors, an educational brochure on a diet based on caloric density for better weight control.

Foods with low calorie density, rich in water and fiber and provide relatively few calories, you feel fuller longer and better for the same number of calories.

The caloric density is the amount of energy (calories) per gram of food. The calculation can be done easily with a calculator based on package labels.

The low-density foods provide less energy per gram of food. They can be consumed in greater quantities without adding too many calories. They include fruits and vegetables, foods that have added a lot of water when cooking such as soups and stews and foods containing little fat.

Examples of caloric density:
Cucumber: 0.10
Vegetable soup: 0.52
Legumes: 0.81
Boiled Egg: 1.47
Strawberries and cream: 1.6
Lasagna: 1.9
Crescent: 3.7
Peanuts: 6.0

The BNF advises that food density is low most of the food. These are foods with less than 1.5 calories per gram: they include beans, boiled eggs, vegetable dishes with rice or pasta.

The portions of food with an average density, such as a sandwich of 180 g to 360 calories with a density of 2, lasagna and salmon must be controlled and made more food at lower density, "says Bridget Benelam , researcher at the BNF.

Combining food with very low density with food medium density results in a low density throughout: for example, many vegetables and salads with fish, meat or pizza and even better with soup to start the meal.

The high-density foods such as crackers, cookies, nuts and chocolate should be made in very small quantities and / or less often. But still, the principle still applies: it would be advantageous to prefer a chocolate mousse with a chocolate bar.

Satiety plays an important role in controlling the amount of food consumed. Other factors that influence eating behaviors are portion size, variety of food and beverages available, emotional state and social situation surrounding an opportunity to eat. Being aware of these factors may help to better control them.
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Illustration: The two desserts, a small cup of strawberries and cream, a larger cup of berries with low fat yogurt and cereal oats and honey crisp, contain the same amount of calories. Source: British Nutrition Foundation (BBC).

Saturated Fats Interfere With The Brain Controls Appetite I

Tips to weight loss
The fatty foods reach the brain and trigger messages that counteract those of hormones that suppress appetite. This effect can last several days, sabotaging efforts to return to a healthy diet, according to a study published in The Journal of Clinical Investigation.

Saturated fats lead a resistance to insulin and leptin (brain hormone that suppresses hunger) which prevents the message of satiety, which leads to overeating, says Dr. Deborah Clegg of UT Southwestern Medical Center (Dallas, USA), who led the study.

Mice received the same amount of calories in one of three types of fat: fat palmitic acid (a saturated fatty acid), a fatty acid mono-unsaturated or unsaturated oleic acid which is found especially in the olive oil.

The greatest effect on leptin and insulin was caused by palmitic acid. The latter is particularly palm oil, meat, butter, cheese and milk. It is often used in food (biscuits, cakes, margarine). Unsaturated oleic acid did not produce this effect. Unsaturated oleic acid did not produce this effect.



The 5 Principles of Balanced Diet I

Balance food choice and moderation, here are the foundations of the balanced approach. Zoom in on our 5 key principles:

1 - With the balanced approach you eat less but better! It allows flexibility to lose weight by eating heartily, but also better and more healthily:
balance without the obsession, it is unnecessary to counting calories!

2 - Respecting balanced diet, this method can be adopted long term and is fully compatible with family and social life because you can eat everything!

3 - It emphasizes foods rich in protein (fish, poultry, low fat meat, eggs, yogurt and white cheese) and vegetables (and all will!) But also fruit and, in its classical version called the starches.

4 - For cons, the fat is to limit carbohydrates and tolerated quantity measured.
The weight loss will be faster if it severely restricts carbohydrates.
There is no risk to health level or form, because the body receives the full range of nutrients (proteins, lipids, carbohydrates, vitamins and minerals) needed.

5 - The diet comes in 2 forms: classical version and "TGV (high speed).
Their difference is the presence or not, of bread and starches (carbohydrates) in the diet.
While you lose weight more slowly with balanced conventional method, but it "takes" longer without feeling to follow a binding regime.

If appropriate:
- Want to lose weight healthily and steadily,
- You want to keep freedom in the choice of food
- You want a system compatible with family life.

Not recommended:
- You're the kind of "all or nothing"
- You are unable to moderate quantities.

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Weight Loss: What goals are set and how to reach them?

To successfully lose weight permanently, the approach can make all the difference. An effective approach is to set appropriate targets (targets more or less long term and daily), to choose good ways to implement and monitor its progress towards achieving these objectives by adjusting means according to the results .

CHOOSE appropriate targets

Have realistic expectations about the time needed to lose weight reduces the risk of abandoning the effort.

How to set realistic goals?

- Getting used to the idea of losing relatively slowly

Most experts believe that losing 5% to 10% of its original weight may be achievable. So for a weight of 90 pounds, a goal is attainable from 5 to 9 pounds.

A realistic goal is to lose one half to one kilo per week to stay healthy.

- Make the calculation


Doing the calculation can be realistic about the time required. For a loss of 10 pounds, consider a program of at least 3 months.

For a loss of 20 pounds, at least six months will be needed.

For this, we must aim for a reduction from 500 to 1000 calories a day either by eating less, doing more exercise or both. One kilogram is equivalent to 7,700 calories. Thus a change of 500 calories per day, compared with the daily need for weight maintenance, can lose weight by 2 pounds a week (500 * 15 = 7500).

- Setting goals for the short term

Focus on milestones like losing 2.5 kilograms versus 10 kilograms helps to stay motivated (e). The daily goal may be to get through the day by not eating too much or even succeed to add a walk in the day.

Slowly losing weight helps maintain weight loss for at least one reason: it gives you time to adopt new behaviors that are necessary for weight maintenance.

Focus on changing habits every day, not only on weight loss, can make all the difference to reach its goal.

SELF-SUPERVISE


- Monitor progress

It is important to note its weight very regularly to monitor its progress. It weighed daily or at least very regularly, while learning to take into account natural variations, adjusts the power or level of daily exercise to achieve the goal.

- Re-evaluate the goal as needed


If you are unable to reach your goal, it is probably too high in relation to your eating habits and your level of energy expenditure.

There are learning to make better choices for food and resources to implement to succeed in changing habits in daily life.

If weight gain continues, it would be advantageous if the goal into the maintenance rather than weight loss. When this goal is achieved, it will gradually add small changes

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How to succeed in Losing weight: Seven strategies to facilitate Success of Dieting

Here are seven strategies suggested by experts that facilitate the success of a diet, whether a particular regime or simply a balanced diet with reduced calories :

Do not put your diet plan at stake of will power
Depending on just will power, will be detrimental to the achievement of objectives of Diet plan, according to Martha Beck, author and lecturer. When a person is rested, relaxed and enjoying life, one can easily counter the thoughts and desires. But when one is under stress, irritation or pressed to resist the temptation, it is much more difficult.
Preferably set a goal to develop an awareness of the food consumed without making it an obsession.

Environment as facilitator

Andrea N. Giancoli, spokeswoman for the American Dietetic Association (ADA) recommends avoiding home foods that go against your goals of weight loss. It's easier to resist temptation when unhealthy choices are not available. For example, suggested she, remove all food cupboards whose packaging says "partially hydrogenated oils" as an ingredient. Getting rid of sodas or other drinks containing sugar or fructose.

Develop a support network
Studies have shown that the social network is crucial, reports Bess Marcus, health psychologist at Brown University.
Researchers in sports medicine from Indiana University showed that training with a the best predictor of persistence. Engaging in a sports team brings an even greater motivation.

Set realistic goals
If you've been inactive for months or years, does not immediately plan to train you every day, Marcus suggests. Aim some strategic changes are easy enough to be certain of success. Example, taking half the amount of food (which one occasionally takes between meals)

Reduce portions
Regarding the size of portions, it is important to take into account the caloric density of food. Double portion of broccoli from a cup to 2 cups, and 31 to 62 calories is less than when a double portion of a cup of ice cream, from 300 to 600 calories is very disadvantageous.

View success and its consequences
Let your mind explore where your plan weight loss will lead you, advises Steven Gurgevich University of Arizona, coauthor of The Self-Hypnosis Diet. Visualize how you would like to be in six months or a year, how you would like to be your life. Creating a positive frame of mind is important, he said.

Remove the old habits
Take means to fight against the tendency to repeat patterns, suggests MJ Ryan, author. To leave notes at various locations in to remember your intentions, plan alternatives, change some settings.

Weight Loss and Obesity

What is Obesity: When any person due to excessive eating or a health related issue, gains weight and fat in the body then the fellow has symptoms of Obesity.

What is Weight Loss: So weight loss is about reducing Obesity with the help of dieting or exercising or due to illness or any other involuntry circumstance. Basically while accessing weight loss we consider the loss of body fats due to any condition and importantly in case of severe or extreme weight loss, our body components are also depleted like proteins and other substance.

Involuntary weight loss examples are : Weight Loss associated with Diarrheal or Chronic Illness, Cancer, Chronic Inlammation like arthritis)