Tips (rules) to weight loss
#1: be healthy, stay healthy, live healthy, feel healthy
1. “I’m Hungry” ; NO you are THIRSTY (FIRST) - then if you’re still hungry it’s REAL hunger
2. WATER, WATER, WATER (it’s a beautiful thing!)
3. VEGGIES (yummmm have 2-3 servings a day)
4. FRUIT (yummmier have 1-2 servings a day)
5. HEALTH (is essential!!)
6. SELF CONTROL (you don’t need that extra pizza slice)
7. THE MORE YOU TELL YOURSELF “NO” TO FATTENING FOODS THE STRONGER(HEALTHIER) (CLOSER) YOU BECOME TO YOUR GOALS.
8. SLEEP BEFORE FOOD, WATER BEFORE SLEEP, WATER BEFORE FOOD (stabalize your energy levels)
9. EAT TO LIVE , DON’T LIVE TO EAT. ( eat for survival)
10. WEIGH YOURSELF EVERY WEEK/2 weeks. ( progress!!)
11. RECORD YOUR WEIGHT & DATE. (see the statistics of the difference in you)
12. WHEN YOU FEEL “HUNGRY” TELL YOURSELF YOU ARE FULL, drink a glass of water, then have some veggies or fruit)
13. NOTHING TASTES AS GOOD AS HEALTHY FEELS. (nothing).:)
14. DON’T TAKE ORDERS FROM A CHOCOLATE CHIP COOKIE.. - you are stornger than that - let the sweets crumble w/ the fat
15. LOVE YOURSELF. ( always always always its essential to life )
16. YOU ARE BEAUTIFUL. (its true, BELIEVE IT)
17. YOU ARE THE PERFECT VERSION OF YOU. :)
18. FITNESS IS THE HEALTHY ALTERNATIVE TO LAZINESS! ( learn it, know it BE IT)
19. READ FITNESS ARTICLES. ( MY ONE TRUE LOVE )
20. COUNT CALORIES ( ITS SO IMPORTANT ! HAVE 1200-1800 FOR WEIGHT LOSS & 1800-2000 FOR GENERAL MAITENENCE) & EAT MORE ON ACTIVE (EXCECISE) DAYS
21. *** GO TO THE GYM, WORK OUT, EXCERCISE, PUSH YOURSELF !!! ( YOU NEED IT )
& WATCH THE P0UNDS MELT AWAY LIKE ICECUBES IN THE SUMMER SUN. :) (BYE EXTRA FAT, HELLO MUSCLE)
GET STARTED ON THE RIGHT FOOTDownloadable Fitness & Healthy Living Kit
EATING AND RECIPES
Join the Matchstick ChallengeAn Whole Bunch of Health Food Porn For Inspiration!
EXERCISE AND WEIGHT LOSS
Kickin’ Healthy Meal Ideas for Breakfast, Lunch & Dinner
How to Eat Well With Zero Cash
Before and After Workout Snack Ideas
More After-Workout Snack Ideas, Chart Style
Super 8-Step Salad Wraps
How to Make a Lovely Parfait
Why You Aren’t Losing Weight
How to Determine Your Ideal Weight
6 Ways to Kick-Start Your Metabolism
Foods that Cause Bloating
Eat Breakfast, Here’s Why
Making Conscious Health Choices: Who Decides?
How To Make Sure You’re Getting Enough Protein
How to Make Healthy Choices in a College Dining Hall
How to Survive College on a Meal Plan
Super Sly Ways to Slim Down Your Portions
How Soda Impacts Your Health
What a Healthy Plate Looks Like
15 Foods that Boost Your Metabolism
‘Good Fat’ vs. ‘Bad Fat’
14 of the Best Vegetables25 Free Ab Workouts
YOGA
Why You Aren’t Losing Weight
How to Burn Fat Fastest
How to Start Running [Couch to 5k]
How to Tone [Insert Body Area]
Building Lean Muscle vs. Bulky Muscle
How to Lift Without Bulking Up
How to Determine Your Ideal Weight
How to Overcome A Plateau
Body Type/Frame Size Calculator
Calorie Calculator
Ideal Weight Calculator
How Much Weight You Can Lose By Prom/Summer/Your Wedding/This Thursday/TonightYoga: The Basics and How to Get Started
77 Reasons To Do Yoga
FREE YOUTUBE VIDEOS
YouTube Yoga for Beginners
My [Personal] Favorite YouTube Yoga Routine
Recommended Youtube Yoga-Chick: Tara Stiles
Recommended Youtube Yoga-Chick: Sadi NardiniRECOMMENDED YOGA DVDS
Jillian Michaels Yoga Meltdown
Yoga for Inflexible PeopleYOGA PODCASTS
Yoga Journal
YJ’s Free Yoga Podcasts
Implement these tips and watch the body fat melt like the butter you’re no longer using By: Gregg Gillies Mar 17, 2011
9 Ways To Burn Fat Fast
The human body is a remarkably adaptable machine. Even if years and years of neglect have allowed pound after pound of fat to fill out your frame, you can rid yourself of that lard at a much faster rate than you brought it on board. In that sense, time is your side!
Take these 9 easy-to-implement tips to heart, and progress will come in a hurry:
1. Stay off the scale
That you can gain muscle and lose fat is one of the reasons I stress to people not to follow the scale. Body composition and how you look in the mirror matters more than what the scale says.
You could train hard and eat right and build five pounds of muscle and lose five pounds of fat, and what will the scale say? That you still weigh the same.
Frustrating, right, even though you’ve made good progress. Use the scale as a guide, but how you look in the mirror, how you feel, and how your clothes fit are much better indicators of your progress.
Click To Enlarge.
Body composition and how you look in the mirror
matters more than what the scale says.
2. Reduce your calories gradually
If you’re looking to lose fat, don’t make huge calorie cuts. This will kick your body into starvation mode, reducing your metabolism and making it more difficult to burn off the fat.
To prevent this metabolic slowdown and allow your body to burn fat at an optimal rate, make smaller calorie reductions every week or two.
3. Vary your caloric intake
This is another way to outsmart your body and continue to lose body fat without lowering your metabolism.
By varying your caloric intake every few days instead of eating the exact same amount of calories every day, keep the starvation mechanism in check and continue to burn fat.
Click To Enlarge.
Varying your caloric intake is another way to outsmart your body and continue to lose body fat without lowering your metabolism.
Says Jim Stoppani, Ph.D:
“Although in today’s society food tends to be accessible and abundant, our bodies are designed to store as much energy as possible to prepare for times of scarcity. One way the body does this is by adjusting its metabolic rate based on calorie intake.
If you stick with the same calories every single day while dieting, your body will adjust by lowering metabolic rate to prevent you from burning off too much body fat. It’s all about hormones.
When leptin levels are high, your metabolic rate stays high; when leptin levels drop, so does your metabolic rate.
When calories are low and steady, leptin levels fall and so does metabolic rate. Eating higher calories on some days and lower calories on others helps to keep leptin levels up.”
4. Train with weights
Resistance training helps with fat loss in a number of ways. Weight training itself burns calories. Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest for up to 39 hours after your workout.
Plus, the more muscle your body has, the more calories you burn each day.
Even if your goal is solely to lose body fat, you need to train with weights. This will help prevent any of the weight you lose from being muscle.
Were that to happen, your metabolism would slow, stalling your fat loss efforts and turning you into a skinny fat person.
Yes, even someone with anorexia can have a high body fat percentage.
Click To Enlarge.
Even if your goal is solely to lose body fat, you need to train with weights.
5. Do high-intensity intervals (HIIT)
This means alternating a brief period of high-intensity exercise with brief rest periods.
The result: better results in less time.
One of my favorite interval methods is jumping rope. You may need to practice a bit on this one. After a brief warm up, I’ll jump rope as fast as I can for 10 to 20 seconds, followed by a half a minute at a slower cadence.
Always warm up before intervals, by the way. If you’re not in the best of shape, start with cardio of low or moderate intensity. You might also want to check with your doctor.
Click To Enlarge.
One of my favorite interval methods is jumping rope.
6. Eat more fat
Consuming enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. Healthy fats also have myriad health benefits, including being good for your heart.
So which fats are “good?” The polyunsaturated ones (especially omega-3s), such as those from fish and nuts; and the monounsaturated kind, such as those from peanut butter, olive oil, egg yolks, and fish oil.
Click To Enlarge.
Which fats are ‘good?’; The polyunsaturated ones (especially omega-3s), such as those from fish and nuts.
7. Cut carbs
The attention focused on low-carb diets has divided many people into “pro” and “anti” low-carb camps. Whichever side you’re on, the bottom line is that reducing your carb intake-especially sugar and starches-when trying to lose fat will help.
Those carbs you do consume should come from sources such as oatmeal and vegetables.
The timing of your carb intake also affects fat burning. “I recommend tapering down carbohydrates by 3 p.m.,” says Team Bodybuilding.com member Ashley Johns, also known by the BodySpace handle Hottie-I-Am. “Consume most of your carbs in the morning and around your workouts.”
8. Increase your protein
Increasing protein intake will increase your metabolism and help to maintain your muscle mass, all of which helps with fat burning. In fact, your body burns more calories when you eat protein than when you digest either fats or carbs.
This may explain why the fat-burning effects of eating more protein were confirmed in a study published in American Journal of Physiology. One group was fed a high-protein diet (just over 1 gram per pound of bodyweight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance). The group eating the higher-protein diet burned the most fat.
“Numerous current studies show that dieters who follow high-protein/low-carb strategies-even plans with higher fat intake-lose more fat and maintain or gain more muscle mass than dieters who rely on higher-carb diets,” says Stoppani.
Yes, you read that right, Grasshopper: Many dieters actually gained muscle mass without working out, simply by eating a high-protein diet.
Protein Powders:
Sorted By Top Sellers.
Protein powders are formulated to be the perfect meal in a quick and easy shake. It is easy to take them with you to work or school or anywhere that you need.
[ Protein Powders Sorted By Top Sellers ]9. Eat 6 smaller meals per day, not 2-3 feasts
This will ensure that you supply your body with the nutrients necessary to build muscle and burn fat.
Bonus: Your resting metabolic rate increases. It will also prevent your body from kicking into “starvation” mode, which can happen when too much time elapses between meals.
If this happens, your body will start burning muscle for energy and increasing your body fat stores, as well as slowing down your metabolism. This is the exact opposite of what you want to happen.
Don’t be one of those people that complain about their situation but never does anything to improve it. Don’t become “happy” with the status quo of being miserable. Now take action on your knowledge!
15 FAT-BURNING FOODS!
Fruits
Grapefruit: Want to ingest fewer calories during meal time? Eating half a grapefruit prior to gathering around the dinner table can help fill you up enough to where you are able to resist that second helping of tortellini. The plentiful amounts of soluble fiber in grapefruit slow down the digestion process.
Watermelon: Everyone has experienced the stuffed feeling that comes from this colorful fruit. The water invades the space that your stomach leaves open for food, thus making you less likely to pig out. Apples and pears produce a similar result, too.
Berries: If Hollywood still made horror films based around foods, The Attack of the Killer Sweet Tooth could easily be the name of a new thriller. Instead of allowing yourself to succumb to the temptation of a cookie, pop some blackberries or strawberries into your mouth. Frozen blueberries also provide the illusion of enjoying a cold, high-calorie treat (step away from the Häagen-Dazs!).
Veggies
Cucumber:Refreshing and crunchy, is there anything better? Cucumber has very few calories and helps to stave off liver disease and pancreatic cancer, and even keeps your nails looking amazing due to the high mineral content. Keep a few slices in the fridge for a nourishing bite!
Hot peppers: Although they haven’t been directly linked to weight loss, spicy habaneros or jalapeños aid in curbing the desire to gorge since we typically eat less when our food has a fiery flavor. Hot peppers also comprise the compound capsaicin, which speeds up the metabolism.
Celery: If you’re a self-proclaimed snacker, celery will be your best friend. Not only does it satisfy the need to eat something, but it has virtually no calories (one cup of celery equals a measly nineteen calories). Tip: instead of adding cream cheese or peanut butter to the stalk, give fat-free cottage cheese or fat-free black bean dip a go!
Protein
Greek yogurt: Some of us can’t stand traditional yogurt, but when it’s this thick and creamy we will race down to our favorite market just to stock up on it. Besides its wonderful texture, Greek yogurt “keeps you satisfied longer,” according to sports nutritionist Leslie Bonci, MPH, RD, because all proteins take their sweet time leaving your stomach.
Eggs:Start the day off right with seven grams of protein! Having an egg in the morning will keep your body busy because digesting eggs burns more calories than a carb-infested breakfast.
Fish: It has been engrained in our brains that fish is full of omega-3 fatty acids, vitamins, and minerals. But did you know that wild salmon, tuna, and sardines all make your body more responsive to the fat-burning hormone leptin, which is responsible for suppressing your appetite? If you won’t eat fish, turkey can also help you ditch the extra pounds, as it encourages the release of tryptophan, which helps you sleep. Remember: lack of sleep wreaks havoc on your waistline!
The best detox foods for…
Losing Weight:
- Artichokes
- Lemons
- Pink Grapefruit
- Pineapple
- Celery
- Chili Peppers
Radiant Skin:
- Watermelon
- Red Bell Peppers
- Avocado
- Dark Leafy Greens
- Berries
- Flaxseed
Fighting Bloating:
- Papaya
- Ginger
- Sauerkraut and Fermented Foods
Strengthening Bones:
- Dark Leafy Greens
- Green Tea
- Broccoli
- Almonds
- Sesame Seeds
(via lifewithnature.com)
355 notes
1 month ago
reblog this picture 
The Harvard Food Pyramid
I found this food pyramid on the Harvard University Health site. I think it’s a fantastic indication of what we really should be eating in comparison to the regular food pyramid. The sort of diet that this pyramid is promoting is far more indicative of what we should eat because it is based on the latest studies conducted by Harvard. I’ve decided to write a bit about each of the categories shown and the reasons for their placement. Do note that I am not a nutrionist or someone who studies health or dietetics. In fact, I’m a 14-year old who thinks health is everything :D
1. DAILY EXERCISE is very very important.
Daily exercise should be part of your routine. We all know that only eating healthily isn’t enough to remain completely healthy.
2. HEALTHY FATS AND OILS are not bad for you. In fact, they should be an essential part of your diet.
We’re often told that any sort of fat is bad. There are certainly good fats which can help our cardiovascular system. Healthy fats and oils refers to plant-based oils such as olive oil, vegetable oil, canola oil, peanut oil and coconut oil. This doesn’t mean you need to consume a litre of oil per day. It basically means that where possible, put a little olive oil or use a little coconut oil. Make a dressing from olive oil and balsamic vinegar and apply liberally over your salad. Instead of eating your wholegrain bread buttered, try chunks of it dipped in a little olive oil.
3. VEGETABLES AND FRUITS should not be limited by a number of servings.
On most health food pyramids, we are told to only eat an X number of servings of vegies and fruits. Do not feel that because you have eaten that many, that you can not eat anymore. We should be trying to eat as many vegies and fruits as possible every day. Remember, don’t eat 4 apples! Always choose for variety. Maybe have half an apple with your cereal, a banana for your morning snack, a kiwi with your lunch and a handful of blueberries on your yoghurt for your afternoon snack. Note that the vegetables and fruits aren’t considered to be less necessary than wholegrains. This is because they are just as important.
4. When we say CARBOHYDRATES, we mean: brown rice, wholegrain bread, wholegrain pasta, oats. Not the white variety.
No. That white burger is not healthy even though it would fit under the category of carbohydrates which are important. We all know the story. Wholegrain/brown is simply better than white, keeping you fuller for longer and far less processed and subject to the addition of numerous additives, preservatives and the like.
5. The daily multivitamin is part of your diet.
Most food pyramids don’t include the fact that many people need multivitamins to have enough vitamins in their body.
6. NUTS, SEEDS, BEANS AND TOFU - these should be part of your daily diet.
Nuts, seeds, tofu and legumes should be part of what you eat everyday. They are another source of all sorts of vitamins and minerals, calcium (tofu), plenty of fibre, protein and good fats (nuts). Beans keep you full for a long time. Be sure to add chickpeas or some pinto beans to a salad! Tofu may turn some people off because it seems to be this squidgy, tasteless… thing. You can make it taste great by rubbing some silken tofu with a little salt and then pan-frying until the outside creates a bit of a layer and is golden-brown. Om nom nom :)
7. FISH, POULTRY AND EGGS should also be an essential part of your diet.
Fish - Aim to eat more fish than meat. Opt for fish like salmon, tuna and sardines which are high in omega-3 fatty acids and honestly taste greaet in anything and everything. Try a wholegrain sandwich with tuna, avocado and rocket, sardines on some hot wholegrain toast or some smoked salmon in your salad.
Poultry - Always look for leaner and less-fatty ways to cook your meat. No, the fried chicken wings from KFC doen’t count. Try some roasted chicken from dinner in your salad or as part of your dinner. Turkey is a very lean meat so try that in salads and sandwiches.
Eggs are fantastic for getting protein. Poached, boiled or pan-fried, eggs keep you feeling fuller for longer, making them great for breakfast.
8. Alcohol IN MODERATION
We all know that alcohol isn’t necessarily good for you. It can lead to weight gain and damage to all sorts of organs. It is however okay to drink in moderation. The French drink their glass of red wine each day but they don’t binge. Countless studies have shown that the French way of consuming alcohol can in fact reduce the risk of cardiovascular disease. So, remember, MODERATION IS THE KEY.
9. Dairy products/Calcium supplements - eat 1 to 2 servings.
Dairy products are a great source of calcium but are normally high in fat if we are looking at the normal option. There are other sources of calcim such as broccoli and tofu which you cna opt for. On the other hand, you definitely should not rule out dairy whatsoever becasue calcium is crucial for bone strength and growth.
10. USE SPARINGLY - RED MEAT & BUTTER, REFINED GRAINS, POTATOES, SUGARY DRINKS & SWEETS, SALT
It may be a little of a surprise to find red meat in this category but red meat is incredibly hard to digest and often very high in saturated fats, as is butter. Our refined grains such as white rice, bread and pasta are highly processed, bleached, whizzed around with other strange ingredients to taste ‘great’ (I personally don’t like the taste of white bread :P) and are high GI and should therefore be eaten very little if not at all. Potatoes are also a form of carbohydrates to consume sparingly. Sugary drinks and sweets… well obviously any form of excess of sugar should not be consumed too often. And don’t load up on the sodium! Sodium is necessary for body function but too much of it can lead to high blood pressure, kidney disease and coronary heart disease.
PLEASE REBLOG THIS SO OTHERS CAN READ ABOUT THIS NEW AND UPDATED VERSION OF WHAT YOU SHOULD BE EATING!!!
392 notes
811 notes
2 months ago
reblog this picture 
626 notes
2 months ago
reblog this picture 
640 notes
2 months ago
reblog this picture 
543 notes
2 months ago
reblog this picture
Stop Binge Eating – Stop Overeating
Tip 3 – Avoid Isolation. During times in my life I was a slave to food I often was isolated. I hated seeing people. I felt fat and disgusted and stayed home. And this was a destructive cycle. Why? Because being isolated and lonely left me feeling sad and depressed. And my only friend was the tub of ice cream or that box of chocolate chip cookies. Eating was my only source of pleasure. So I stayed isolated and kept binge eating.
You have to get out of isolation. Go out, make new friends if you have to even if it feels uncomfortable. Go see your grandma. Visit some of your distant cousins. Catch up with your junior high friends. Do whatever you gotta do to get out of isolation. Isolation will always lead to overeating.
696 notes
2 months ago
reblog this picture 
Here are 3 simple ways to control your food portions:
1. Reduce your plate size
Plates, bowls, and cup sizes have increased over the years too. And, it’s a well known fact that bigger eating containers and cutlery influences how much people eat.
I’m not saying eat with kiddy plates, but at least be aware of the link.
2. Divide your dishes
If you find it difficult to get the balance right, try mentally drawing the letter Y on your plate. Then place carbs on one third, proteins on one third, and vegetables or fruit on one third (have extra here if you like).This will help you get the balance between grains and meat, and remind you to eat some vegetables or fruit at each meal.
3. Use the Zimbabwe hand jive
If the above isn’t helpful, try using your hands to gauge portion sizes.Proteins should be roughly the size of your palm, carbs the size of your fist, and for vegetables, it’s two full outstretched hands worth.
15 notes
173 notes
2 months ago
reblog this picture 
Notes
2 months ago
reblog this picture 
230 notes
2 months ago
reblog this picture 
2,086 notes
2 months ago
reblog this picture 
The Five Biggest Weight Loss Blunders
Losing weight can be a frustrating, anxiety-inducing process, but it doesn’t have to be if you have the right attitude. Find out about some common weight loss mistakes you may be making and stop sabotaging yourself
- Giving Up Too Soon. Falling off the exercise and diet wagon happens to everyone. It’s tempting to give up on exercise after weeks (or months) of failing to stick with a program or skip workouts completely if you run out of time. It’s also tempting to ditch healthy eating after a massive Oreo-fest, but renewing your commitment after a boo-boo is the most important thing you can do to succeed.
Solution. No matter how long it’s been since you’ve exercised, do something active right away, like a quick walk, to help you take control. If you don’t have time for your regular workout, use whatever time you have to be active. Ask yourself which is better: exercising for 10 minutes or not doing anything at all. If you ate too much, admit your mistake and move on. One mistake (or two…or three…) doesn’t equal failure!- Expecting Immediate Weight Loss. After weeks of exercise and healthy eating, frustration often sets in when the scale doesn’t move. Remember, you didn’t gain weight overnight and you won’t lose it overnight either. Spending too much time scale-watching might lead to a maddening desire to quit exercise forever.
Solution. Focus on the immediate benefits of exercise. Pay attention to how you feel while you’re working out. You should feel energetic and alert. You may notice you sleep better, your body feels stronger and you’re less stressed. The benefits of exercise go way beyond weight loss and appearance!- Doing The Same Thing and Expecting Different Results. It’s important to do exercises that you enjoy, but if you’ve been doing the same ones for months (or even years), you’ve probably reached a weight loss plateau and, even worse, complete boredom with your workouts.
Solution. Change what you’re doing. It can be as simple as choosing a different walking route or changing the amount of weight you’re using. Try something new and do it every six weeks. Your body needs regular challenges and so does your mind, so don’t allow yourself to get into a rut.- Having The Wrong Attitude. People often view exercise as punishment, something that cancels out the naughty things you ate yesterday. Obviously, no one wants to spend time punishing themselves so changing your attitude about exercise can go a long way towards motivating yourself to do it regularly.
Solution.Exercise should be a reward, not a punishment. Being active is the reward your body deserves for working so hard each day. Our bodies love activity (even if our minds resist it!) so think of exercise as your gift to yourself—something that will make you feel good now and will add to your quality of life for years to come.- Having Unrealistic Expectations. Six-pack abs, thin thighs and a sculpted body. Don’t tell me you don’t dream about this! We all want perfect bodies, but, for many of us, it’s just not going to happen, whether it’s due to genetics, body type or some other factor we can’t control.
Solution. Set realistic goals. Not everyone can achieve six-pack abs, you know. And, honestly, visible abs have no function other than to look great in bathing suits (and, how often do you wear a bathing suit? I wear one 2 weeks out of the year, if I’m lucky!). Set a goal that means something—getting stronger so you can play with your kids, or strengthening your back so you have good posture. Give up on the idea of trying to look like someone else. You’re you. Don’t you want to be the best YOU possible??http://exercise.about.com/cs/weightloss/a/weightlossmista.htm
97 notes
Never have a calorie deficit less than one thousand.
That means even if you eat 3000 calories and burn 2100 you need to eat more! It is unhealthy to have a deficit lower then 1200! And most (depending on age/size/weight) should have at least 1500 and still lose weight! :)
This is so good to know!
Notes
811 notes
3 months ago
reblog this picture
DR. OZ’S 10 WEIGHT-LOSS COMMANDMENTS
1. Thou Shalt Not Wear Pants that Stretch
Your clothing is an early-warning system for weight gain. When it’s getting hard to snap your jeans, you know it’s time to be vigilant. Wearing stretchy clothes allows you to live in ignorance of how your body is growing, making it easier to pack on pounds without knowing it.
2. Thou Shalt Not Keep Fat Clothes in Your Closet
When you keep the clothes you wore at an unhealthy weight, it gives you a back-up plan if the pounds don’t come off. Instead, force yourself to stay on track by 86ing your “fat pants.”
3. Thou Shalt Not Eat Meat That Walks on Four Legs More Than Once a Week
Meat that comes from an animal with 4 legs is higher in saturated fat (the unhealthy kind) than that which comes from 2-legged animals such as chickens, or animals with no legs, like fish. Plus: women who eat large amounts of red meat more than once a week have a 50% higher chance of dying from heart disease and have higher cancer rates.
4. Thou Shalt Not Graze
Plan your meal before you open the refrigerator, get what you need, and close the door. Opening it throughout the day leads to impulsive choices and overeating.
5. Thou Shalt Not Eat After 7:30pm
When you eat late at night you are more likely to be eating in front of the TV (when you won’t pay attention to how much you’re putting in your mouth) and you’re more likely to pick high-calorie snacks.
6. Thou Shalt Not Pile Food More than 1 Inch High or Within 2 Inches of the Plate Edge
Larger portions equal more calories. ‘Nuff said.
7. Thou Shalt Not Chew Food Less than 20 Times Per Bite
Chewing allows your body to realize that you are eating food, prompting it to create a sensation of fullness at the appropriate time. When you don’t chew enough, you get ahead of that process, eating well past when you are actually satisfied.
8. Thou Shalt Not Covet Thy Neighbor’s Plate
Spend your day nibbling bites on someone else’s sandwich or afternoon snack, and you will add on 1,000 calories easy.
9. Thou Shalt Not Carry Small Bills
Nothing loves a small bill better than a vending machine. When you have them at the ready, you are one step closer to an impulsive, calorie-loaded afternoon slip up.
10. Thou Shalt Not Eat While Standing Up
Eating sitting down enables you to be aware of what you’re eating and eat it slowly so that your body can tell you your full before it’s too late.
494 notes
Tips For A Flat Stomach
- 100 good crunches are better than 500 bad ones!
- Do sets with equal reps. Don’t forget to rest.
- Do exercises slowly, and keep them under control.
- Take a day of rest in between specific workouts.
- Eat breakfast - it boosts your metabolism!
- Drink plenty of water.
- Eat often, in small amounts.
- Lay off the alcohol, you don’t want a beer belly.
- Don’t skip meals!
- For love handles: incorporate fat-burning exercises like running and walking.
313 notes
1,661 notes
3 months ago
reblog this picture 
The Truth about Peanut Butter
Peanut butter is satiating and satisfying … perfect for dieters. ~
Peanut eaters tend to naturally eat less at other times of the day.
Peanut butter is a quick and easy way to reduce your risk of heart disease. ~
Peanut butter offers health-protective mono- and polyunsaturated oil. Trading burgers (saturated fat) for peanut butter sandwiches reduces your risk of developing heart disease. In fact, the more often you eat peanut butter (and nuts), the lower your risk of heart disease.
Peanut butter is a reasonable source of vitamins, minerals and other health-protective food compounds. ~
Peanut butter contains folate, vitamin E, magnesium and resveratrol, all nutrients associated with reduced risk of heart disease. Magnesium is also associated with reduced risk of adult-onset diabetes. Peanut butter offers a small amount of zinc, a mineral important for healing and strengthening the immune system. As an athlete, you need all these nutrients to keep you off the bench and on the playing field.
Peanut butter is a source of protein, needed to build and repair muscles. ~
To boost the protein value of peanut butter, simply accompany it with a tall glass of milk: a PB &J sandwich + 16 ounces lowfat milk = 28 grams of protein, a good chunk of your daily requirement. Milk simultaneously enhances the value of the protein in the peanut butter sandwich. That is, peanuts are low in some of the essential amino acids muscles need for growth and repair. The amino acids in milk (as well as those in the sandwich bread) nicely complement the limiting amino acids in peanuts.
Uhm, good info about peanut butter? INSTANT reblog. :D
Notes
Think Slim
Think slim & be fair to yourself
Think slim
This tip is about that all-important moment: What do you experience just before you eat something? Do you tussle with yourself? “I really shouldn’t… but I want to!” Do you imagine how the food will taste, even feel in the mouth? Or do you focus on the real consequences, rather than the temporary satisfactions of eating?
People who are overweight tend to imagine how food is going to tasteand feel as they eat. In contrast, people who naturally ‘eat slim’ tend to imagine how that pie or cake will feel heavy in their stomachs for so long after they’ve eaten it. Jumping from a great height might feel fun whilst it lasts, but the consequences that come after we hit the ground are what we consider when deciding not to do it.
So when you’re tempted to eat something you don’t need, practice imagining how your stomach is going to feel ten minutes or an hour after you’ve consumed that weight-increasing food. Keep it up until this becomes a natural habit for you.
Be fair to yourself
Imagine someone walks up a hundred steps but feels a bit tired, so they stop and step back down one step. They tell you bitterly: “Now I may as well forget this whole idea of reaching the top! I’ve totally blown it!”
What?! You’d think that was crazy, right? Acting as if all that progress, the 99 steps they did climb, never happened – because they had one slip! But people do this all the time when it comes to weight loss.
You lose weight, maybe four or five pounds, maybe much more. But you slip, have a bad day or a ‘weak moment’, and eat something you shouldn’t have. And what do you tell yourself? “I’ve completely blown it! Now I might as well really binge!”
Beware the perfectionism trap. Aim to eat sensibly and healthily most of the time, not all the time. We all consume more than we should of the wrong kind of food or drink now and then.
Everyone’s weight fluctuates a bit and you should prepare for this (once you’ve reached a healthy weight). Have a ‘sliding scale’ in your mind of a couple of pounds on either side of your target weight. No one can live for long under a self-imposed, too harsh dictatorship.
