The trick with any diet when you have a significant amount of weight to lose is to make the diet so much a part of your life that it becomes a habit. For this reason, the kinds of diet plans that have worked best for me have been diets that involve most of the same foods I eat regularly– just less of it and in balance nutritionally. Some of these ideas were also offered on Dr. Oz’s show this past week to help a woman who needed to lose over 100 lbs.

You may substitute some things in your diet– for example,
>a few water crackers in place of a roll or piece of bread,
>a small piece of 70% or higher dark chocolate instead of that bowl of ice cream,
>a protein shake or a bowl of oatmeal sweetened with stevia for breakfast rather than a sweet roll or sugary dry cereal,
>a smaller baked potato with plain yogurt as a topping, or two green veggies rather than having any high carb veggie or grain for dinner,
>a small piece of lean meat that is broiled or baked accutane buy rather than fried.

For most people these are small enough changes that after two or three weeks they will just become habit.

Write these healthy ingredients down each week on your shopping list and stick with the list. Don’t be tempted by impulse buying to get a lot of pre-packaged junk foods and snacks. They almost always contain too much fat, sugar and/or salt.

Another idea for staying the course is to eat slowly and mindfully. A psychologist friend of mine calls this “mindful eating.” Savor all the flavors. Eat without other distractions from TV or Internet. When you eat slowly and mindfully you allow time for your stomach to register the fact that it is receiving nutrition and is getting full. If you eat fast and in a distracted way, you tend to eat more because it takes 20 minutes or so for your stomach to register that it is full. To me, this is actually a much harder new habit to acquire than substituting and fixing smaller portions. It involves a real commitment to break the cycle multi-tasking in our busy lives and to pay attention to what we are putting in our mouths as a “main event” rather than just a distraction in our lives. Who knows, making the food the “main event” could just bring your family back together for meals!

Next, eat several small meals per day, not just one or two big ones. If you eat every 2 1/2 to 3 hours throughout the day you keep the brain from telling you that it is deprived. Eat the right kinds of small meals and you will never feel hungry and your body will metabolize your food better. Of course, the same kinds of substitutions as given in the list above should be made, adding things like a handful of almonds, a low fat protein bar or protein shake, celery and other green veggies or a small salad with an olive oil and vinegar dressing.

The diet plans I’ve been most successful with also allow moderate amounts of fruit such as berries and apples and veggies like carrots and tomatoes, and low fat yogurt. There are good plans that disallow fruits, certain veggies and dairy because they tend to spike blood sugar. I would tend to avoid these higher sugar fruits, veggies and dairy for a two or three week reset period for my diet, but then reintroduce them thereafter in moderate levels to use as snacks. Personally, my body is less likely to feel deprived if I have a full range of the food groups available to me as long as I limit my intake of those products that can spike blood sugar.

Exercise is a critical factor in a long term diet plan. This is another one that I personally find hard to work into a habit. When I do, it invariably helps to keep my diet on track with faster and more consistent weight loss and a greater feeling of well-being. Make sure that you have checked with your doctor before starting a physical exercise plan and don’t overdo. Still, you can’t let obesity be your excuse for never getting off the couch! Even if it starts with just a few stretches done while sitting in a chair, you must get more active in order to stimulate the metabolism! As you lose weight and feel more energetic, then get out of the house and take a walk or go to the gym for a light workout at least 3 or 4 days a weeks.

It will take maybe three weeks for any of these changes to become new habits. Once they are set in place, they should all be maintainable long term because they involve only small changes in lifestyle and no sense of being deprived.

Liz Nichols

Technorati Tags: Exercise and weight loss, Mindful eating, Obesity, Weight loss motivation, weight loss plan

Perusing articles at WebMD on “Women’s Health” I ran

into an article by Paige Greenfield about losing weight

without laborious calorie counting and measuring food.

(Titled “Lose Weight Without the Math!”)

Greenfield struck how buy viagra a chord with me because all the time

and angst involved with keeping a calorie chart handy

and writing everything down takes me out of the mood to

diet real fast every time.

Greenfield offers a simple tip: scan the labels of

products you get out to eat to get a feel for how

balanced and nutritious your meal will be, and how many

calories it will have. Mix and match from your frig

and cupboard to make sure you are eating healthy and

balanced.

Instead of measuring each bite, Greenfield suggests,

“enjoying each bite.” Amen to that. When you slow down

to enjoy your food you give your stomach and brain time

to communicate when you are full.

The most successful diet I even went on wasn’t even a

diet. It was effortless and painless. I just cut my

portions in half and spent more time chewing and

enjoying what was on the plate. Over the course of a

year I’d lost 30 pounds without even trying.

That’s my kind of diet!

Liz Nichols

Technorati Tags: nutrition, Ways to lose weight, Weight loss motivation

I was talking with one of my health and wellness mastermind group last week, George Shears, who is a psychologist and an expert on the subject of “mindful eating.”  generic zocor australia George has done research and led group sessions in a hospital setting on this topic.

George has used the process of mindful living to help people work through many types of issues– stress management and weight control being just a couple of the problem areas that can be analyzed based on this concept.

I hope shortly to interview George on a teleconference to go into greater detail on his tips.  Keep checking this blog for details.

Thoughtful, or mindful eating is the process of taking the time to savor and enjoy what we eat.  It’s also important to examine what is in our foods and supplements so that we know exactly what is going into our bodies.

We are dominated today by the fast food mentality.  Whether we’re physically kind of mindlessly going to the local Burgie fast food joint every day or we’re making quick microwaved meals that come out of the processed food sections of the grocery store, we eat according to a fast food mentality.  Very few people look at the nutrition charts in the fast food restaurant and make intentional choices based on nutritional value and calorie intake.  Likewise, few people look at the nutrition box on the cartons of the frozen and processed foods we buy at the grocery store.

Our food is prepared fast with little thought to nutrition, and it is eaten fast while we ‘re distracted with TV or conversation with friends, or the IPod or a good book or magazine.  We never think about what we are doing whether we’re buying, preparing or eating our food.

No wonder we’re fat! No wonder something like 60% of our adult population is overweight!

George Spears points out that it takes several minutes for the brain to register what we have eaten and to signal fullness to the stomach.  If we gulp everything down fast, we’ll almost automatically eat more than we need to satisfy our need for food.  Slow down!  Enjoy and savor every flavor. Understand how each element of the food we eat fits into our nutritional balance.

If we are mindful about what we eat each day, and our goal is to lose weight, we will lose weight simply by the act of being more mindful.

Liz Nichols

http://www.dietsupplementblog.com

http://dietingwithliz.blogspot.com

Technorati Tags: Mindful eating, nutrition, Ways to lose weight, Weight loss motivation

http://hubpages.com/hub/Weight-Loss-That-Works

of “mindful eating” and the importance of eating thoughtfully and healthfully throughout life.

The teleconference is sponsored by the Healthy Life Institute.

Here’s the announcement for his session:

What if we could show you a system of eating which was so different from anything else you’ve ever seen, one that would show you a healthy and effective way to lose weight FOREVER?

Technorati Tags: Mindful eating, nutrition, Ways to lose weight, Weight loss motivation

Diet doctors would generally have us believe that we’re fat because we eat too much and don’t get enough exercise.  Well, that is largely true.

There’s another reason why many of us fail to lose weight.  According to Dr. Suzanne Gudakunst, it’s because we are loaded down with deposits of parasite-infested waste that hardens in our bowels and never gets eliminated using typical dietary measures.

Dr. Suzanne’s book eliminates the mystery about this disturbing problem, and backs up her elimination plan with sound scientific research.

vitamins sale australia target=”_self”>FatLossSecret

Get it today.  It may well be the thing that is holding you back, especially when diet and exercise haven’t been enough.

FatLossSecret

Liz Nichols

Technorati Tags: diet, Ways to lose weight, weight-loss

Dare to Lose 4 simple steps to a better body 400 pages. Dare to Lose by Shari Lieberman. Dare to Lose description: Dare to Lose is an empowering, innovative approach to weight loss that can help anyone transform their bodies and rev up their metabolism to keep weight off forever. In her trademark no-nonsense style, Shari Lieberman candidly challenges women to get serious and commit to her lifelong weight-loss program, geared vitamins price match to their individual needs. Lieberman explains the importance of metabolism in weight loss, pointing out the factors that slow down metabolism-such as stress, yo-yo and crash dieting, and sedentary lifestyles-and ways to counteract them. Her four-step program includes eliminating stress and toxins from the body; following sound nutrition guidelines; engaging in fat-burning, muscle-building exercise; and taking nutritional supplements that help boost metabolism for quick yet lasting results.

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