Diet And Weightloss

Many people have long held the mistaken belief that everybody has a particular fat point where their body realizes that this is the level of fat that is normal to that particular person.

This is not true and we all develop our own fat point based on our lifestyles. While there are various different body types that are determined by our genes, the percentage of fat that we carry around in our body is not due to the genes that we have inherited. It is due to the food that we have been eating from the beginning of our life to the stage where we are at presently.

If you have been over eating for a long period of time and you have remained at a specific fat percentage for quite some time, then that becomes your new fat point. And that can change up or down according to the lifestyle that you choose to lead.

If you have remained at a particular fat point for a year or two, then your body will develop all the necessary requirements in the form of capillaries, connective tissues, hormonal levels and so on to support that point. You have determined what that point is and your body will now try to maintain the new level.

Your body will constantly monitor that new fat point by all the messages that are sent to the brain. If you were to go on a crash diet, your body would react to the fact that is sees this as an attack on that fat point and will do all it can to maintain what is believes is the correct balance. The maintenance can be in the form of a reduction in muscle tissue to save fat.

Unfortunately for many people, they don’t like to accept the fact that it is not their genes or anything else that has resulted in their fat point being too high.

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“True success is overcoming the fear of being unsuccessful”

“You only win if you aren’t afraid to lose”

You might be surprised to learn that simply slowing down the rate at which you eat your food can have a profound effect on your body weight.

The longer it takes you to eat your food, the less food you will need to eat to feel satisfied. There are some simple techniques that can get you out of a bad habit of eating too fast and consequently, eating too much.

Try to chew your food a little longer before you swallow it. This will help with the digestion of the food and the extra time that it takes you to chew will also help you to feel more satisfied without having to have such a large amount and becoming sated.

Don’t load up your fork or spoon with more food until you have finished eating the food that is already in your mouth. One simple way of doing this is to actually put your fork or spoon down until you are ready to pick up the next mouthful of food to eat after chewing and swallowing.

It breaks the habit of over eating from eating too fast. If you look at the way that French people in particular eat as a whole, you should notice that not only do they have smaller portions of food, but they take a lot longer to eat their food. By eating smaller amounts and taking longer to eat those smaller amounts, they are doing two things that help them to stay slim.

You will find that once you start eating a little slower, you will actually get to enjoy the food a lot more. You will have more time to savor the food you are eating.

It takes a little while after eating food for your body to register the fact that it has had enough. Many people overeat when they eat too fast because it doesn’t allow the brain to register that the stomach’s is full.  You should never eat until you are full; rather, eat until you feel comfortable, which is the sign that you have had enough.

“When in doubt, just take the next small step”

•  Stop Dieting Now 
• Fit Yummy Mummy
• Lean Lazy
  
• Guide to Teen WeightLoss

Want to lose weight fast? It’s easy to say goodbye to 10 pounds of unwanted fat with these easy diet tips. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks. Fill up on vegetables and keep your taste buds happy with fruit.

No need to make sacrifices! Just follow these simple guidlines to lose your first 10 pounds, last 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt. This is a balanced and flexible plan that you can use for as long as you want.

1. Keep a note of everything that you eat and drink. You do not need to estimate calories.  Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

2. Halve your intake of all pure or added fats. This means using half as much butter or spread on your bread, toast, muffins and potatoes. Use half the usual amount of mayonnaise or sauce on your salad and half the oil in the fry pan every time. Non-stick sprays work well too in frying pans! Spritzers for salads too!

3. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.

4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese or low fat yogurt. Have eggs, nuts and red meat occasionally and not every day

5. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

6. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.

7. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.

8. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda - the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.

9 Include at least two servings of vegetables at lunch and dinner. If you are staying  hungry, have more.

10. Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals. It takes about 20 minutes for your brain to register you are full.

11. Grated carrot makes a great snack. You will find that a grated carrot is much more filling than a whole carrot. Strange but true!

12. Use whole grains wherever possible. The fiber will give you a fuller feeling and also help your digestion.

13. Choose foods that you can chew. Again, this will increase your fiber intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.

14. Plan your meals and snacks ahead of time. Plan your shopping too - make a list of what you need and stick to it. It is recommended you do not go shopping if you are hungry. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

15. Always switch off the TV when you eat. That includes snacks as well as meals. Studies have proven that we eat larger portions in front of the TV, probably because we are much less aware of how much we are eating.

There you have it - 10 pounds gone in no time!