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Are you constantly on a diet or worrying about what you're eating? If so, you're not alone. According to the National Eating Disorders Association (NEDA), we spend $60 billion a year on dieting and diet products in the U.S. yet 95 percent of dieters will regain their lost weight within five years.

Intuitive eating aims to change your relationship with food.

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What if there was a better way? Read on to discover the world of intuitive eating. An anti-diet philosophy, backed up by science, that may just change your relationship with food forever.

It's time to get real: Diets don't work. More people are trying to lose weight than ever before, according to a study published November 2019 in JAMA Network Open, and the most common methods are cutting calories and exercising more. And yet, BMI and rates of obesity continue to rise.

"We know that diets come with a whole host of negative side effects, from being more obsessive and preoccupied around food and with your body to having lower self-esteem, lower confidence, poor coping skills and higher stress levels," Alissa Rumsey, RD, a registered dietician, nutrition therapist and certified intuitive eating counselor, tells

"Yo-yo dieting or weight cycling is also associated with increased risk of several different diseases," she says. "So not only are you not achieving health, you're also potentially harming your health when the focus is on body size or weight."

Are You an Unconscious Dieter?

Even if they don't count calories, many people are unconscious dieters. From plant-based to paleo, Whole30 to keto, anything that has strict rules and banned foods is a diet. "Our bodies still interpret it as this external thing that's trying to control them. It really is this nuanced, sneaky diet culture that we might not be aware of," says Rumsey.

The problem is that restriction makes the body think it is being starved. "In response to that, our body increases cravings and increases our appetite hormones because it's trying to keep us alive," says Rumsey. It can even slow your metabolism.

"It's really all about trust. It's about trusting your body to give you all the information you need."

"Intuitive eating is a dynamic interplay of instinct, emotion and thought," explains Elyse Resch, RDN, a registered dietician and nutritional therapist. Resch and her colleague, dietitian Evelyn Tribole, RD, first originated the term back in 1995, when they released their paradigm-shifting book: Intuitive Eating: A Revolutionary Program That Works.

"It's really all about trust. It's about trusting your body to give you all the information you need," says Resch.

The principles are pretty simple: Eat what you want when you are hungry, stop when full and enjoy your food. At its core, intuitive eating encourages followers to listen to their body's cues to get all the nutrition they need, without rules and restrictions. Most importantly, it tells us to accept our body shape.

IE has been shown by many studies to lead to improved health and wellbeing. A January 2016 review in the journal Appetite, for example, found a strong correlation between IE and less disordered eating, better body image and greater emotional functioning in adult women.

If you want to give it a try, you may realize that tuning into your body's signals can be challenging after a lifetime of ignoring them (think: restricting calories, avoiding certain foods, labeling foods as "good" or "bad"). So Resch and Tribole created 10 principles to help you reconnect. And keep in mind that, while some people are able to get the hang of it on their own, others may find it helpful to seek out a trained intuitive eating counselor for support.

Learn how to fill your plate with healthy, nutrient-dense foods by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

Notice the constant flow of external messages you receive about what to eat and how you should look. Ask yourself whether you are restricting any type of food or following any food rules in order to be "healthy," and work to let go of that thinking.

2. Discover the Satisfaction Factor

Satisfaction underpins all of the IE principles. "The best tip is to focus on finding the most satisfaction you can find in eating," says Resch.

Food is meant to be enjoyed and eating is supposed to be a sensual, pleasurable experience. Eat things that you know will satisfy you, in an environment that's conducive to enjoyment. Eat when you are at the right level of hunger: not too full, not too hungry. Be present and eat mindfully. Savor each bite and you will find it easier to stop when you are full.

Hunger is a signal to eat. If you ignore it, your body triggers a primal drive to overeat.

Eat when you are hungry and give your body the energy it needs; don't wait until you are ravenous.

4. Make Peace with All Foods

A June 2012 study in the journal Appetite found that dieters experienced significantly more cravings than non-dieters. When you ban foods, your body craves them more and you're more likely to overindulge.

Instead, throw out the idea of good and bad foods. Give yourself permission to eat what you want, as long as you are hungry and you find it satisfying. Many worry this will lead to overeating, Tribole says, but once you realize you can eat things whenever you want to, you crave them less.

"Knowing you can eat that ice cream takes away the urgency," Tribole says.

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5. Challenge the Food Police

Along with banning foods, the internal "food police" tell us to skip lunch because we had a big breakfast, or gives us permission to have a cookie only if we go for a run.

Ignore the inner voices telling you what you should and shouldn't be eating based on outside factors like the scale.

Learn the body signals that tell you that you are comfortably full. And keep in mind that you don't necessarily feel full when your stomach is full. The feeling comes when your stomach signals to your brain that you're sated, according to Michigan Medicine, and that can take a while. Pause in the middle of a meal and ask yourself how the food tastes and how hungry you still are. This can be difficult at first, so focus on satisfaction and learn as you go.

7. Honor Your Feelings Without Using Food

If you are an emotional eater (i.e. if you often find yourself eating when you're stressed, upset or just bored) create a toolkit of alternative coping strategies that don't involve food.

It's totally fine to comfort-eat if it helps, as long as you are hungry and it leaves you feeling satisfied, Tribole says. Often, though, it won't. Indeed, a study published December 2014 in Health Psychology found that eating comfort foods does not lead to any significant improvements in mood.

Accept your body and understand that thin doesn't automatically equate to healthy. "Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size," Resch and Tribole note in their book.

Choose exercise that you enjoy and that makes you feel good.

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9. Exercise for the Right Reasons

Focus on what your body is telling you about exercise. Does it make you feel good? Exercise to feel strong, happy and healthy, not to change your body shape.

As a bonus, taking this approach to your workouts may help you stick to a routine. One study, published August 2014 in BMC Public Health, found that among previously inactive people with obesity who tried high-intensity functional training, those who enjoyed the exercise initially were more likely to continue doing it. The moral, then? Try different workouts until you find one that you truly enjoy.

Choose foods that make you feel great, taste good and are good for you.

Remember there is no perfect diet; rather, it's what you eat over time that's important. One meal, snack or day of food isn't going to ruin your health forever.

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How Intuitive Eating Works, and How to Get Started - LIVESTRONG.COM

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Dec 7th, 2019 | Filed under Dieting

The tricks to lose weight are aplenty but only a few are sustainable and long-term in nature. Aditya Chaubey, a student by profession and self-proclaimed fitness freak by choice tells us that there is no one rule that fits all when it comes to weight loss. However, there is one cardinal sin that many people (including me) indulge in while trying to lose weight and that is dieting.

You see, dieting, at its core means restriction. And no human being enjoys being placed under restrictions. Moreover, no diet is sustainable in the long run, he says. One should strive to adopt healthier eating habits and not a diet, he adds. A healthy lifestyle does demand certain sacrifices, but it is worth it in the long run! I used to feel ashamed of how I looked (at his heaviest he weighed 110 kgs or as his father would say Quinton and 10) and as a result, I was afraid to even step inside a gym, he adds.

Add to that the fact that my father is an army officer, well, I think you can understand my discomfort. So, I took up running, he explains before revealing his step-by-step approach to weight loss by making small changes in his daily life instead of resorting to a diet plan an approach that helped him shed 42 kgs and trim from 110 kgs to 68 kgs.

Running is the best form of free physical exercise, which actually burns more calories than any other form of cardio workout as it requires many different muscles to work together. It also helps burn belly fat and preserve lean body muscle.

Says Aditya, my goal was simple to be able to run a 5K in under 20 minutes. But, when I started, I could barely get run 100 metres before I was left gasping for breath. However, I was encouraged by many people to carry on, no matter what. Honestly, this was perhaps one of the best motivational bouts during those tough initial months.

QUICK READ: How running a little bit every day for two months changed my life

Make no mistake, it didn't get any easier, I just got used to it and within 2 months I ran a full 5 Km without stopping in about 45 minutes. Granted, it was not what I wanted, but it was a start. And, now, I was ready to join a gym! During this phase, my college started and I had to leave my beautiful support system behind."

"I joined my college gym but still continued going on runs. It is the best form of exercise, it builds cardio-vascular strength, and one can do it anywhere, anytime. Below, Aditya breaks down his new weight loss workout routine.

QUICK READ: How "mindful running" can help you run faster, farther, and more peacefully

The key is to train hard, day in and day out, each workout should demand a better you. For me, it was running on alternate days with a continuous attempt to increase the distance with each progressive day and then at the end of the week (usually Sunday) go for a long run (10 km). I used to hit the gym 5 days a week. I targeted 2 muscle groups in each session doing 4 exercises of each muscle group. Apart from this, there was my one complete rest day. No gym, no running, nothing!

QUICK READ: How to run faster without ever touching a treadmill

I followed the principles outlined in this brilliant book, titled, "Don't Lose Your Mind, Lose Your Weight" by Dr. Rujuta Diwekar. It helped me develop healthier habits. To give you a gist:

- The key to weight loss is to consume small meals spread over the course of the whole day instead of binging and making conscious healthy choices even when you are forced to dine out. For example: I eat tandoori roti instead of butter naan, tandoori chicken instead of a rich chicken curry and pasta instead of pizza. I also make sure that the food I am consuming is not calorie-rich but is rather rich in nutrients.

- Don't leave your staple food. As far as our varied cuisine choices are concerned one should think global but eat local. In essence eat the local cuisine, dosa and Idli for Southern India, momos and Chinese in hilly areas, etc.

- Even during weight loss, it's important to meet your body's basic nutrient and energy needs. Over time, not eating enough can lead to nutrient deficiency and serious health problems. We are looking to improve our health, not sabotage it. Use a calorie tracker app to guide you through this, I personally recommend MyFitnessPal or Samsung Health.

I also followed this adage - eat breakfast like a king, lunch like a prince and dinner like a pauper to emphasise portion control.

QUICK READ: How many calories should you eat every day to lose weight?

I have been able to maintain my weight by regularly running and gymming. Although I have dialled back the frequency and intensity of my workouts, I still make sure that I indulge in at least three workout sessions and one long run every week.

I also monitor my calorie intake and check my weight daily. I didn't come this far just to gain it all back. One has to be consistent and relentless when it comes to weight loss.

Here are a few pointers which I gleaned through my journey:

1. Always be truthful to yourself. Only when you are honest with yourself about your body, will you strive to be able to change it.

2. Be consistent. If you want it bad enough you'll find a way and you'll also find the time otherwise you'll find an excuse.

3. The weighing machine is your best friend and the mirror is your most brutal critique. Check your weight weekly and at the same time, don't forget to glance in the mirror to see how your body is transforming.

4. Keep taking pictures of yourself throughout the journey, and when you feel demotivated or those extra kilos refuse to drop; look at your pictures. They will re-energise you.

5. Keep varying your exercise regime to break the monotony of the routine. Following the same pattern takes a toll on our mental state as we start getting bored with it. As a consequence, we don't put in as much effort as we can and the weight stagnates leading to immense frustration. Each workout should stimulate both your mind and body.

6. The most important step - keep a track of everything and not just calories what you eat, how much youve exercised today, how much get the gist. The devil is in the details, and it's these details that will ultimately help you analyse the ways to make your routine better. Losing weight is simple mathematics, burn more than you eat. Everyone burns some calories even while resting. This is known as Basal Metabolic Rate. There are online calculators to find one's BMR. After determining your BMR, aim to maintain a deficit of 150 calories and whatever happens, do not exceed 300 calories.

Notably, Aditya informs that during his weight loss journey, he also fulfilled his lifelong dream of becoming a certified mountaineer from the Himalayan Mountaineering Institute. Our instructors were some of the most elite climbers that the country has to offer and many of them were from Special forces. As you can imagine my physical fitness and weight loss increased dramatically during this phase. This coupled with the above strict routine helped me get in shape.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.


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Dec 7th, 2019 | Filed under Dieting

If you reach for extra helpings at holiday meals, dont feel self-conscious. Chances are that everyone else gathered at the table will pile more food onto their plates, too.

Blame the indulgence on evolutionary wiring that dates to our primitive days.

Its a real thing, and researchers call it the social facilitation of eating the tendency for people to eat more when they are with company than when they are alone. And not just a bit more. According to a recent British study, a meal size could be 29 to 48% larger when someone eats with other people, particularly when they are with family as opposed to people they dont know as well.

Psychologist Helen Ruddock, an author of the study, admitted that she is among the guilty.

I often eat beyond the point of fullness in social situations, Ruddock said.

This tendency goes back to the hunter-gatherer days, when people competed for resources, Ruddock said. People would strike a balance by eating about the same amount as those around them.

Individual group members are guided to match their behavior to others, promoting a larger meal than might otherwise be eaten in the absence of this social competition, the study states.

Of course, most of us arent hunter-gatherers anymore, but the evolutionary roots still guide our eating habits, according to the study.

Ruddock and her colleagues at the University of Birminghams Eating Behaviour Research Group did a meta-analysis by examining 42 previous studies about social eating. The studies included those in which participants were observed eating alone and with others, and also those that examined peoples food diaries.

Were not alone

Researchers discovered that other species do the same. Chickens, rats and gerbils also eat more when they are in a group, said the study, which was published in the American Journal of Clinical Nutrition.

This suggests it serves an ultimate purpose, the authors wrote.

Meals with close relations also tend to last longer than meals that are eaten alone or with acquaintances, another factor in the amount of food consumed.

Tessie Tracy, an eating-psychology coach affiliated with the Institute for the Psychology of Eating in Boulder, Colo., said that theres an expectation and also almost an unspoken pressure to eat a lot on holidays.

Auntie says, Oh, you have to clear your plate, said Tracy, who coaches people to explore their relationship with food and was not connected to the study. Auntie says, Oh, youre not going to try my pie?

She also said that apart from family pressure, many of us just like to join the pack when theres delicious food on the table.

Everyone else is doing it, so Im going to do it, Tracy said about our mind-set.

While this kind of eating once served a survival purpose, lets face it: now that instinct can lead to indigestion and unwanted pounds. The authors recommend that future studies on the subject look at ways to enjoy social eating without being unhealthy.

That might be extra challenging at the holidays. Holiday gatherings tend to favor foods that have a strong association with eating more. One study found that the highest social-facilitation effects came from high-fat sweet foods such as pumpkin pie.

All of which might explain why so many New Years resolutions involve dieting.

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Pigging out during the holidays is in our genes - Minneapolis Star Tribune

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Dec 7th, 2019 | Filed under Dieting

December 6, 2019

December 6, 2019 One woman's quest to end her war with food. Hosts Juna Gjata and Dr. Eddie Phillips wield solid science, medical knowledge, common sense and an endless supply of dad jokes to teach us how to eat better and feel better about it. Hint: It's not dieting. They discuss exercise, body image, food addiction, genetics, weight loss and more. A WBUR production.

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Dec 7th, 2019 | Filed under Dieting

There's no denying that protein is important to maintain muscle mass, bone function, and overall health. But, does the average person really need to eat a high-protein diet?

That's the question researchers from Perdue University sought to determine in a new study published in the journal Advances in Nutrition. The team analyzed 18 studies and looked at whether exceeding the recommended daily amount (RDA) of protein impacted a person's body mass compared to those who ate the suggested amount. It's generally advised that all adults eat roughly 0.8 grams of protein per kilogram of body weight, meaning a 180-pound guy would need about 65 grams of protein each day.

The team found that consuming protein in excess of the RDA didn't impact composition in people who weren't dieting or specifically weight training to bulk up their muscle mass.

According to Kacie Vavrek, R.D. at The Ohio State University Wexner Medical Center, this study just reinforces what dietitians already practice.

"Dietitians understand that periods of low energy intake require more protein to prevent muscle loss, and periods of high stress or increased physical training would also require a higher protein intake to support muscle mass," she tells Men's Health.

Vavrek explains most sedentary people are fine sticking to the 0.8 grams of protein per kilogram of weight. But people trying to lose weight or those who are very physically active should work with a dietitian to find the amount that's best for their bodies, she says. Active guys generally want to aim for 1.3-2.0grams of protein per kilogram of weight, but the exact amount varies based on goals, lifestyle and health status, she says.

"There is no one-size-fits-all diet or protein intake goal for any one person," says Vavrek.

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Dec 7th, 2019 | Filed under Dieting

High-protein diet are ideal for those attempting to lose weight or build up muscle size.

Whether were on a weight reduction diet or would you like to lead an excellent life, were usually recommended to just take a lot of proteins to remain energetic, aware and healthier. Proteins are quite crucial macronutrients that the body requires for appropriate performance. Proteins provide us the mandatory power and in addition facilitates restoring exhausted and worn our muscle tissue. The nutrient can be ideal for healthier epidermis and tresses. People make an effort to eat the maximum amount of proteins as you possibly can, occasionally a lot more than advised levels. Will this high-protein intake assistance all of them? Probably only some of them

A new research by nourishment experts at Purdue University revealed that eating up more necessary protein each day as compared to suggested degree may gain just a few men and women. Those who will be definitely slimming down by cutting calories or those people who are resistance training to create even more lean muscle tissue may gain considerably from a high-protein diet. It can not be verified for any other individuals however.

(Also Read:Protein Diet: 5 Easy Ways To Add More Proteins To Your Evening Snacks)

High-protein diet might help men and women undergoing resistance training.

For the research, the scientists analysed significantly more than 1,500 diet articles across record databases to recognize 18 studies with 22 intervention groups and 981 members that came across the requirements associated with the scientific studies that have been opted for predicated on certain facets like addition of healthier grownups, necessary protein consumption, dieting and physical exercise. These sourced elements of necessary protein chosen had been slim and minimally prepared meat, milk, eggs, peanuts, seeds and legumes. The research result had been published in Advances in Nutrition.

Wayne Campbell, a professor of nourishment research unveiled, These results that a lot of grownups who will be ingesting sufficient levels of necessary protein might only reap the benefits of reasonably higher protein intake when they are purposefully attempting to transform themselves structure such whenever dieting or resistance training.

The email address details are perhaps not designed to motivate everybody to boost their particular necessary protein consumption generally speaking. The research verified the after suggested nutritional allowance

0.8 grms of necessary protein per kg of weight a day or 0.36 grms per lb is adequate for many people. An adult which weighs in at 150 weight should eat 54 grms of necessary protein on a daily basis.

Abigale is a Masters in Business Administration by education. After completing her post-graduation, Abigale jumped the journalism bandwagon as a freelance journalist. Soon after that she landed a job of reporter and has been climbing the news industry ladder ever since to reach the post of editor at Our Bitcoin News.

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Dec 7th, 2019 | Filed under Dieting

By George Marcus, December 1, 2019 at 1:26 am

Almost everyone struggles with dieting. The yo-yo dieters is a real thing as many people find themselves trying one type of diet after another and not having any success. This leads to going back to their unhealthy ways. From Weight Watcher to Atkins to Beach Body to intermittent fasting, the list goes on and on. The question is, how do you find a nutrition plan that is really going to work for you and your needs.

When it comes to a weight loss plan, the best one for you is the one that you are going to be able to stick to. How scientifically sound a program is, how fast it works, or how many people have been on the diet before do not matter. The most important thing when trying a diet or changing your lifestyle is to ask, is this something that I will be able to do forever?

Not every diet plan is backed by science. Just because it is on the internet and there are books about it does not mean that it is a quality, healthy, and well-rounded program. When it comes to diet programs, everyone is looking for that quick fix. The program that is going to provide that magic weight loss that is fast and painless. However, these programs are typically not sustainable. Losing a bunch of weight quickly is not the best way to a healthy lifestyle.

When it comes to a sound nutrition and weight loss plan, the formula is actually fairly simple. In order to lose weight and stay healthy you simply need to take in fewer calories and move your body more. A diet that is both healthy and sustainable will include a variety of foods from each of the food groups and include exercise. There will not be any magic potions to drink and a solid and healthy nutrition plan will also include snacks and a variety of nutritious food. The diet will promote a slow and steady amount of weight loss.

When choosing the right nutrition plan for you, it is important to make sure that it matches the ways that you like to exercise and eat. A diet plan that is going to work should not leave you feeling hungry. Diets that are high in fiber-rich foods such as fruits, vegetables, and soup, and include high amounts of water are often the most successful. Some of the questions you should consider when choosing a nutrition plan include:

Perhaps the most important thing is whether it matches your eating style. A plan that requires six meals each day does not work well for someone who typically struggles to eat twice. A fasting diet is great for someone who only eats during certain times of day. Remember, choosing a nutrition plan does not have to be difficult, simply make good food choices and work with your current needs.

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Dec 6th, 2019 | Filed under Dieting

Weight loss isn't easy, but a balanced high protein diet can help you achieve a healthy body and lose weight and remain fit and healthy.

Weight loss is difficult and more so when you have to watch your diet and miss out on all your favourite foods and all the different cuisines that you have access to in our country. But dieting is something that most people don't understand well. Dieting does not mean giving up on foods that you like or love, but it simply means eating right and consuming a balanced diet to keep your body, mind and soul happy and healthy.

A high-protein diet is just what we all need to remain fit and healthy. Protein helps you feel full and reduces cravings and helps you limit your calorie intake. A high-protein diet means that your meals will include a lot of proteins and very limited carbs. This gives your body the calories and carbs it needs in order to produce energy. Proteins are great for our body and help us lose weight and increase muscle mass and fight chronic diseases like blood pressure and diabetes and cholesterol and such. This is why it is essential to include these high protein foods in your diet for a healthy and balanced diet.

Egg whites have a high protein content and can help you feel full. They're one of the most popular and delicious health food which is loved by nearly all fitness freaks because of its health benefits.

Oats are full of healthy fibers and minerals and they're packed with proteins and make for a great healthy meal. Including oats in your diet can help you stay fit and full.

Chicken breasts are known to be one of the most popular healthy and protein-rich foods. They have low-calorie content and high protein content which makes it a great health food.

Cottage cheese contains very few calories and fat content and it's high in calcium and minerals and vitamins. Because of it's high-protein content it makes for a great snack that can leave you feeling full.

Lentils and legumes are high in fibers and minerals such as magnesium and potassium and iron and other such nutrients which make them a healthy food to include in your high protein diet.

Milk is very nutritious for those of us who are not lactose intolerant. In case you are lactose intolerant, you can switch to some healthy soy milk. Milk has a high protein content and is also rich in calcium and other such vitamins and minerals which are a necessity for our body.

Fish is a great source of lean protein and fishes such as tuna and salmon are very high in protein content and have a low fat and calorie content which helps you stay fit. Steam and grilled fish is a popular high protein meal for fitness freaks.

High Protein Diet: Include THESE foods in your balanced diet for weight loss - PINKVILLA

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Dec 6th, 2019 | Filed under Dieting

Everyone likes food, and thats the truth. This is because while food is our primary way to sustain life, it can also be very enjoyable and deriving pleasure from eating is a very natural human trait. However, too much of anything has it downsides, and unfortunately, the effects of some food on people makes it hard for them to avoid it.

This results in food addiction, which actually operates in almost the same way as other types of addiction, making it hard for people to actually contain themselves when seeing a certain type of food. Is there a way to help prevent it?

Understanding Food Addiction

Similar to other eating disorders such as bulimia, compulsive eating and binge eating disorder, food addiction is characterized by an addiction to eating food, in this case, junk food. People can also get addicted to sugary foods and highly-processed fried foods.

Per studies, the condition works the same way as addiction since it involves the same areas in the brain of someone with drug addiction, even using the same neurotransmitters, which then results to similar symptoms.

How To Overcome The Condition

The first step to helping overcome the condition is acknowledging it and deciding what to do about it. You can do this by making a pros and cons list, thinking carefully about what to eat, avoiding fast food places and writing down a list of all your trigger foods and making a conscious effort to avoid them.

Additionally, avoid dieting for now and focus on incorporating more whole foods into your meals. This is because adding restrictions and hunger to the mix can make food addiction harder to stop.

Furthermore, if you feel like its too daunting of a task for you, its never shameful to ask for professional help, as well as join support groups that can aid you in overcoming your condition. If youre of the more one-on-one support type, then looking for a psychiatrist or psychologist that specializes in the field can also be helpful.

Bottomline is, the condition cant be solved on its own. Overcoming it takes serious effort on your part but its certainly achievable.

An overflowing bin full of takeaway food containers at night on March 16, 2019 in Cardiff, United Kingdom. Matthew Horwood / Contributor

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Food Addiction: Simple Guide On How To Overcome Condition - Medical Daily

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Dec 6th, 2019 | Filed under Dieting

Instagram Hilary Duff's post-baby workout routine involves a bodybuilding class where she lifts and squats heavy. She also works with a diet coach to count macros.

Hilary Duff used to avoid heavy lifting in the gymbut these days, the Younger and Lizzie McGuire star is changing her tune. The 32-year-old mom of Luca, 7, and Banks, 13 months says she swears by bodybuilding workouts after giving birth to her daughter with fianc Matthew Koma in 2018.

I was thinking I dont need to do heavy weights because if I do heavy weights Ill bulk up, she tells Womens Health. I tend to build muscle fast.

But Hilary says she now sees the error of her ways: Im lifting and squatting and using a barbell with lots of weight on it, and Ive never felt so strong but lean, she says.

In fact, the actress no longer does cardio workouts, noting that they tend to make her tired and hungry. Plus, now that she's chasing around two kids under the age of eight, she doesnt have much time to waste. This is such a different, more efficient way of working out, she adds.

Another game-changer in her health and fitness regimen has been working with a flexible dieting coach. Her coach customizes a weekly menu for her based on the things she normally likes to have (wine and chocolate-covered almonds are just two of her faves). He basically counts your macros for youand its been amazing because its basically like a mathematical equation that I just follow, and its been really successful for me, Hilary says.

Shes seen solid results just by being more mindful about what she's eating and when. Before working with the coach and evaluating her daily intake of carbs and healthy fats, I had no idea how much I was eating throughout the day, snacking, she says. I lost 10 pounds and I was not starving myself, and just eating things that I like and being more conscious."

Raging tonight.

A post shared by Hilary Duff (@hilaryduff) on Sep 21, 2019 at 7:57pm PDT

Hilary says her new eating habits and workout routine work for her because nothing is off-limits. "Im the first person to be like, 'I hate when you tell me what to do.' The second someone tells me You cant have wine, Im like, I want all the wine, she says. Its been cool to retrain my mind and figure out that this works. I can eat normally and live normally and enjoy food, but still get the results Im looking for.

Video: 10 Things All Women Who Lift Will Understand (Shape)


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Hilary Duff Quit Cardio For Bodybuilding Workouts And She's 'Never Felt So Lean' - msnNOW

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Dec 6th, 2019 | Filed under Dieting
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