Tuesday 14 March 2017
Monday 13 March 2017
6 Steps to Ending Bad Eating Habits
6 Steps to Ending Bad Eating Habits
If you see a little of yourself in this message, you're not alone. Many describe themselves as sugar addicts. They believe if it were only for that one thing, then they could reach their weight loss goals. If you believe only one thing stands in your way of losing weight, consider this: What if that one thing (an addiction to sugar for instance) were gone? Do you really believe, "If I could get past this, there is no doubt that I will reach my goal," or is it an easy excuse to stay stuck?
If I told you I could show you a way to stop craving sugar, would you want me to show you how
Think about that for a moment. Close your eyes and really think it through. You've said if only you didn't crave sugar, then you could lose weight, but is that really true for you? Ask yourself these questions:
- Would you eat differently, and if so how?
- Would you act differently, and if so how?
- What else would change, and what would stay the same?
- What would you lose?
- What would you gain?
Until you know what you want, know you can achieve it, and know what else will change (i.e. how your life may be different), you can't discover any obstacles that first must be considered. For instance, you may want to stop eating anything after 7 PM yet your husband doesn't come home from work until 8 and he wants you to join him for dinner. That's an obstacle.
If you've got a habit of watching your favorite TV show with a bowl of ice cream, then breaking that habit is another obstacle.
If you don't work out ways to overcome your obstacles perhaps through discussion and compromise with your husband, or habit breaking exercises for your ice cream habit, there's bound to be a problem. Just saying you're not going to do something any mroe rarely works. Instead determine what might stand in the way of achieving your goals, find a way around them, and you're much more likely to actually achieve those goals once and for all.
The statement, "if this one thing were handled, then everything else would fall into place" is an "If Then" statement and gets people into trouble. They want a fairy godmother to make it all better. A strong belief that one single thing such as, "eating sugar is my problem," sets you up to fail, especially if you really like eating sugary foods.
Getting a handle on your cravings is not an all-or-nothing proposition. You must leave room for occasional deviations. It's not the occasional side trip that causes weight trouble, it's the road we usually travel.
In NLP (Neuro Linguistic Programming) a good starting point is the exercise called Establishing a Well Formed Outcome. "Well formed" means it meets all criteria of a well thought-out end result.
<b>NLP: How to Create a Well Formed Outcome & Get What You Want</b>
Here are the steps to creating a well formed outcome:
1) State what you want (not what you do not want). "I want to weigh 135 pounds."
2) Determine whether you can achieve it (do you believe it is possible?).
3) What resources do you have and what do you need (time, money, gear, clothes, equipment, coaching, whatever).
4) Check whether anyone else is involved and any potential obstacles that may come up regarding others. Think of everyone involved in your day-to-day life.
5) Picture yourself "as if" you've obtained what you say you want and see if that picture fits. Do you like what you see?
6) Put together a plan of action for the achievement of your outcome.
While it may seem like a lot of effort simply to decide what you really want, going through these steps at the beginning helps you find potential obstacles which previously stopped you from moving forward. For example, if you decide you want to join a gym and start exercising every day but you've forgotten you don't even own a car and just lost your job, that exercise plan might not work out right now. If you did join a gym, you'd end up not going and then you'd think you'd failed, yet it was the plan that failed, not you. You didn't think it through.
A better plan in this instance may be doing exercises at home, or within walking distance (or simply walking for exercise). Later, when you do have transportation, you can rethink the plan and perhaps join a gym then. There are always options.
It's better to look at what you want from every angle, then put together a plan you know can and will work. Then when you know what you want, you'll also know you can make it happen and begin by taking that first step toward making it a reality.
"Achieving a Well Formed Outcome" is one of the sessions in the Ending Emotional Eating 8-Week Workshop. You can also find more information on this popular and well known NLP process by searching for "NLP Well Formed Outcome" in your favorite search engine.
Wednesday 25 January 2017
9 Tips To Keep You From Piling On The Pounds When You Dine Out
1. Many restaurants finish off the entrée, whether steak, chicken, or pork, with a pat of butter. It melts before it reaches your table but leaves a rich taste and glossy finish. Canola oil, or other vegetable oil, is often spread on grilled entrees before they're grilled and then again afterwards. The oil keeps the meat from sticking to the grill and adds a sheen to the meat before serving.
In either case you're getting unwanted calories and in the case of butter, a fat that isn't good for you.
2. Marinades and rubs sometimes contain sugar or honey as a seasoning and browning ingredient. The amount of sugar can be as much as a tablespoon. If you're on a low carb diet that sugar/honey can ruin your day.
3. Steamed vegetables can get a brushing of butter before they're plated, just enough for flavoring but not so you'd notice the melted butter on the plate.
4. Salt is a primary ingredient in seasonings and over used in restaurants.
5. If you must have bread, ask for olive oil rather than butter. Dip the bread in the olive oil. You'll consume less and olive oil is a good fat, where butter isn't.
6. Don't have mixed drinks as a pre dinner cocktail. Unless the mixer is plain soda water it will add calories you don't need. Have a glass of white wine. Or even better have a white wine spritzer made with unsweetened soda water.
7. Be aware of cheese, it's calorie dense, and has a high fat content. Cheese shows up in more places than you might realize. It's used as a garnish on meats, vegetables, and of course, salads.
8. Cream sauces are not a dieter's friend. If the sauce is based on dairy cream, it will be high calorie and have a high fat content. If it's based on a sauce thickened with flour, it will most likely have a high fat content as well. Most flour based sauces use a ratio of one tablespoon of flour to one tablespoon of fat to one cup of liquid. Do you really want that tablespoon of fat?
9. Be aware that portions in restaurants are about double the normal portion size. That 16 ounce porterhouse steak is enough for three people, not just you.
A serving of garlic mashed potatoes is about a ½ cup not the mound served in most restaurants. The good news is that restaurants also over do the salad and vegetable serving size. And while you're having that salad, keep in mind, two tablespoons is the portion for the dressing, not the gravy boat usually served.
Be aware of hidden fat and calories in restaurant meals and you stay on track with your weight loss program.
Wednesday 18 January 2017
What Does It Take To Lose Body Fat?
So, What Does It Take To Lose Body Fat?
You are here seeking some viable remedy, correct? Our time together here is far more worthwhile if I just go ahead and tell you, right now, what it takes to lose body fat. In a nutshell, your biggest key is mental preparedness. Yep. That's the biggie!
As soon as you discover how to convince your mind to issue "lose body fat" commands, you are well on your way to fitness success. To lose body fat, then, is a quite simple matter. Ye, of course, the difficulty you may face lies in your initial THINKING, then the reality of DOING.
There are a few things you will have to do in order to lose body fat. If and when you are willing and ready to do these things, you are SURE to lose body fat, without question.
LONG-TERM "LOSE BODY FAT" SOLUTION
Does It Really Pay To Seek A Short Cut To Lose-Body-Fat Satisfaction?
After you spin yourself virtually all the way around in a lose-body-fat circle by asking questions from sources that either really don't know the truth, or even worse, only care to tell whatever it takes to separate you from your checkbook, credit card, or wallet -- the simplicity and long-time duality of how to lose body fat remains unchanged. Ease versus complexity... long way around versus short-cut solution.
Somebody or someone (meaning YOU) has to do the work! You want to lose body fat, that's why you're here. So, your body needs to engage required, time proven, professional principles that prove themselves for you over and again. In short, to lose body fat you clearly build independence, self-assuredness, confidence, and other lose-body-fat skills that surprisingly emanate from your mental intellectual potential rather than merely your present physical ability.
HOW TO LOSE BODY FAT - HERE IS YOUR 3-STEP CURE
Simply do these three things to lose body fat:
ONE: Once and for all, learn how to find out your daily caloric consumption AND your energy expenditure numbers. Both of these numbers are absolutely crucial because they tell you exactly what your body is doing, right down to the very calorie. Once this calculation process becomes second nature to you, full control of the amount of body fat you carry lay right in the palms of your very hands.
In other words, you can shape your "lose-body-fat" fortune and alter your lean body appearance almost exactly how you want it to be.
TWO: Work out for the most part, using much more drive and intensity than you ever have before in your entire life! I say this to you primarily because of
1) remotely conscious human tendencies that we all have toward relaxation and taking the easy way out of a challenging situation rather than facing and conquering its root cause, plus
2) endorsed exercise science knowledge says that performing at higher thresholds gives you life-extending benefits and burns higher amounts of calories from excess body fat. So, to enormously yet safely lose body fat, begin to train yourself towards high intensity interval exercise.
THREE: Lastly, know that the entire weight-loss-lose-body-fat scenario revolves around one, vital and never-changing concept: Being overweight, thus, needing to lose body fat, remains a direct result of eating too much food and not getting enough exercise. Now, with this last one, allow me to isolate your biggest probable obstacle. The number one problem is that you hear this very same lose-body-fat news so much and so often that your brain instantly goes into SHUT-DOWN or shut-off mode. That is, the tendency to assume the "I've Been There Before, Heard It All Before, Done It All Before, and It Never Works for Me" syndrome kicks in immediately.
The solution? Put on some new "lose body fat" ears today, starting right now. Allow yourself to hear the deeper gist this message carries. Cease to dismiss the seemingly small yet crucial matters that make the difference between your continued frustration and your lose body fat reward.
If you need any kind of help whatsoever, just contact us because 1) we care, and 2) lose-body-fat assistance online is both professional and affordable. So, don't worry yourself about spending lots of money to lose body fat.
Understanding the true meaning of what it takes to lose body fat requires acceptance, open ears, and action. So, learn your personalized details, do the required work, plus know confidently and securely almost all about what it takes to lose body fat.
Friday 13 January 2017
3 Week Diet System Book Free Download
Grab this great Free download explaining all about the hugely popular 3 Week Diet at http://howtoloseweight2017.org/3WeekDiet
Thursday 12 January 2017
6 Tips for Staying Positive During Weight Loss
Really useful tips to use on your weight loss journey. https://www.youtube.com/channel/UCBAk9dAohAkXWIlFRNcL4OQ
Wednesday 11 January 2017
Friday 6 January 2017
What Is A Healthy Low Carb Diet
What Is A Healthy Low Carb Diet
With all the adverse publicity on high protein low carb diet, how do you know what is a healthy diet to follow?
The new diet research says that rather than just limiting the amount of carbohydrates in your diet, you should be looking to eat only those that have a low GI index - glycemic index
The GI Index measures the speed at which glucose is released into your blood stream following consumption of a specific food. If you do not use all the glucose you consume, your body converts it to fat and stores it. Not ideal when you are trying to lose weight.
So how do you know if a food is low GI or not?
Most supermarkets have now started coding their foods so you should be able to see from the packet. The foods that you would normally avoid on a diet also tend to be high GI i.e. cakes, biscuits, white bread, white pasta etc.
The good news is that chocolate is a low GI food but this doesn’t mean that you can eat loads of it! Avoid any added sugar based ingredients and opt for a plain bar of dark chocolate if you want to treat yourself.
Barley, quinoa, new potatoes and yams are all low GI foods so would be good staples for your healthy low carbohydrate diet. Apples, dried apricots, citrus fruits, plums and tomatoes are all good low GI fruits but avoid Watermelons, peaches and bananas.
You should increase the quantity of water you drink especially as most slimmers increase the amount of fiber in their diet by eating more vegetables. You should aim to drink at least 8 glasses of water a day. Drinking water helps to lose weight as we often misunderstand our body’s signals and eat when in fact we are thirsty.
When you are trying to follow a healthy low carb diet, it is useful to watch your portion size. As a nation, we are used to consuming large portions of everything. Reducing the size of our meals will help you to lose weight as will eating a little and often rather than one large meal a day.
Never skip breakfast as countless studies have shown that you re likely to consume more calories later in the day than you save by not eating this important meal. Eating soup – the old fashioned kind not the instant microwaveable variety, will help to keep your energy levels stable and lead to less cravings.
Drink skimmed instead of full fat milk. Eat low fat yogurts but watch for hidden sugars and sweeteners. Keep alcohol intake to a minimum as not only does it contain empty calories but also lowers our inhibitions leading us to eat the wrong foods.
Keep yourself busy. We often eat due to boredom rather than hunger. Get moving every day to increase the amount of energy you consume. Reducing your food consumption while increasing your activity will help you lose weight as will following a healthy low carbohydrate diet.
Get more weight loss tips for 2017
The new diet research says that rather than just limiting the amount of carbohydrates in your diet, you should be looking to eat only those that have a low GI index - glycemic index
The GI Index measures the speed at which glucose is released into your blood stream following consumption of a specific food. If you do not use all the glucose you consume, your body converts it to fat and stores it. Not ideal when you are trying to lose weight.
So how do you know if a food is low GI or not?
Most supermarkets have now started coding their foods so you should be able to see from the packet. The foods that you would normally avoid on a diet also tend to be high GI i.e. cakes, biscuits, white bread, white pasta etc.
The good news is that chocolate is a low GI food but this doesn’t mean that you can eat loads of it! Avoid any added sugar based ingredients and opt for a plain bar of dark chocolate if you want to treat yourself.
Barley, quinoa, new potatoes and yams are all low GI foods so would be good staples for your healthy low carbohydrate diet. Apples, dried apricots, citrus fruits, plums and tomatoes are all good low GI fruits but avoid Watermelons, peaches and bananas.
You should increase the quantity of water you drink especially as most slimmers increase the amount of fiber in their diet by eating more vegetables. You should aim to drink at least 8 glasses of water a day. Drinking water helps to lose weight as we often misunderstand our body’s signals and eat when in fact we are thirsty.
Never skip breakfast as countless studies have shown that you re likely to consume more calories later in the day than you save by not eating this important meal. Eating soup – the old fashioned kind not the instant microwaveable variety, will help to keep your energy levels stable and lead to less cravings.
Drink skimmed instead of full fat milk. Eat low fat yogurts but watch for hidden sugars and sweeteners. Keep alcohol intake to a minimum as not only does it contain empty calories but also lowers our inhibitions leading us to eat the wrong foods.
Keep yourself busy. We often eat due to boredom rather than hunger. Get moving every day to increase the amount of energy you consume. Reducing your food consumption while increasing your activity will help you lose weight as will following a healthy low carbohydrate diet.
Get more weight loss tips for 2017
Tuesday 3 January 2017
6 Tips for Staying Positive During Weight Loss
6 Tips for Staying Positive During Weight Loss
Staying positive throughout the weight loss process can be difficult. A few setbacks and you may be ready to give up. Staying motivated throughout your weight loss journey requires focus on the goal and positive thinking – but what do you do when you’re feeling less than positive about your efforts?
Use these 6 Tips for Staying Positive During Weight Loss:
1. List Your Reasons:
List your reasons for choosing to lose weight. Whether it's for health reasons, or simply to be able to fit into your favorite dress again – list it.
Then make several copies of the list, and place them where you'll be able to see them regularly. Keeping your goals in front of you will help you remember why you're doing all this in the first place.
2. Never Say Diet:
Don't use the word diet if you can possibly avoid it. This conjures up images of deprivation, and you end up feeling sorry for yourself. Instead, tell yourself (and others) that you’re not on a diet, but that you are trying to make healthier choices.
3. Don’t Use the 3 letter "F" Word:
Avoid using the word fat when describing yourself. This includes your thoughts. Thinking about how fat you are and how bad you think you look will only bring you down and stress you out. Stress often equals eating another bag of cookies.
4. Use Positive Adjectives:
Instead, use another adjective that you prefer. Heavy, voluptuous, overweight - these all have nicer connotations than “fat” and will help you to see yourself in a more positive light.
5. Focus on the Positive:
Think about all the things you like about your body, as well. If you have great hair, for example, focus on that as you attempt to lose weight. This takes the focus off of the body parts you dislike, and helps to get rid of the stress.
6. Find a Role Model:
Instead of focusing on celebrities that are thin, find a celebrity that is larger and attractive, or one that is struggling with weight loss. This allows you to choose a realistic role model.
Positive body image can be difficult to find when you're struggling to lose weight. Focusing on your positive mental and physical traits will help you to be comfortable in the body you have.
This allows you to work towards better health, instead of simply working to be skinnier. Overall, this is a much healthier approach to weight loss, and will help you stay positive throughout the process.
This article is for informational purposes only. It is not medical advice, nor should it be interpreted or substituted as medical advice. Prior to making changes to your physical exercise routine and your diet, you should always consult your personal physician. Better safe than sorry.
Use these 6 Tips for Staying Positive During Weight Loss:
1. List Your Reasons:
List your reasons for choosing to lose weight. Whether it's for health reasons, or simply to be able to fit into your favorite dress again – list it.
Then make several copies of the list, and place them where you'll be able to see them regularly. Keeping your goals in front of you will help you remember why you're doing all this in the first place.
2. Never Say Diet:
Don't use the word diet if you can possibly avoid it. This conjures up images of deprivation, and you end up feeling sorry for yourself. Instead, tell yourself (and others) that you’re not on a diet, but that you are trying to make healthier choices.
3. Don’t Use the 3 letter "F" Word:
Avoid using the word fat when describing yourself. This includes your thoughts. Thinking about how fat you are and how bad you think you look will only bring you down and stress you out. Stress often equals eating another bag of cookies.
4. Use Positive Adjectives:
Instead, use another adjective that you prefer. Heavy, voluptuous, overweight - these all have nicer connotations than “fat” and will help you to see yourself in a more positive light.
5. Focus on the Positive:
Think about all the things you like about your body, as well. If you have great hair, for example, focus on that as you attempt to lose weight. This takes the focus off of the body parts you dislike, and helps to get rid of the stress.
6. Find a Role Model:
Instead of focusing on celebrities that are thin, find a celebrity that is larger and attractive, or one that is struggling with weight loss. This allows you to choose a realistic role model.
Positive body image can be difficult to find when you're struggling to lose weight. Focusing on your positive mental and physical traits will help you to be comfortable in the body you have.
This allows you to work towards better health, instead of simply working to be skinnier. Overall, this is a much healthier approach to weight loss, and will help you stay positive throughout the process.
This article is for informational purposes only. It is not medical advice, nor should it be interpreted or substituted as medical advice. Prior to making changes to your physical exercise routine and your diet, you should always consult your personal physician. Better safe than sorry.
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