Weight Loss and Willpower

Recent studies have declared that willpower is, in fact, a myth. Scientists believe that when it comes to weight loss, it is positive behavior that will help you shed the pounds. 

Rather than relying on the fact that ‘willpower’ can make or break your weight loss success, experts have now uncovered a more complex set of behavioural steps that are necessary to lose weight. This involves changing the way you act in order to accomplish your goals. So, for example, using a food diary to record not only the food that you’ve eaten, but also how you were feeling at the time. As food is often used as a means of comfort or reward, it’s important to try and break this link and not automatically reach for the chocolate after a bad day at work.

Secrets From The Eating Lab

Positive Attitude

Although the term ‘willpower’ might have been rendered obsolete the meaning behind it can still have an impact on the way you deal with weight loss. Whilst it might not simply be a case of using mental power to overcome the temptations of opening the biscuit tin, successful weight loss does actually have a great deal to do with a positive mental outlook.

To lose weight and make real, lasting changes to your diet and lifestyle, you must be in a positive frame of mind and look on your achievements as steps towards your final goals. By focusing on negative actions and outcomes, such as succumbing to a chocolate éclair, or not making your weekly weight loss target, you are treating yourself as a failure and are more likely to abandon the weight loss programme altogether.

If you remain focused and concentrate on the successes you will be able to overcome the obstacles much more easily. Just thinking about why you are about to tuck into an unnecessary cake or biscuit can actually trigger a breakthrough.

Rather than automatically eating it, you are questioning your behaviour and giving yourself the opportunity to say ‘no’. This in itself can often be exhilarating and the more times you say ‘no’, the more likely you are to break the cycle and become more successful in your weight loss.

Collective Thinking

Online weight loss programmes can really help to focus your attention on the task in hand. You can also make use of the weight loss tools such as calorie counters and food diaries. Sharing your experiences with other people and taking control of your food choices can be empowering and ultimately beneficial in achieving your goals.

So, although willpower won’t win the war on weight loss, a positive outlook and a determination to succeed will definitely help to shed those pounds.

Source: WeightLossResources

5 Ingredients to Help You Lose Weight Fast

We live in a world where everyone is super obsessed with the need to look good. The necessity to keep the weight in control so you can cruise along with the ideal figure then taken on new levels of importance. The marketplace is flooded with tons of weight loss remedies, all claiming to help anyone lose weight fast without the side effects. Most of these claims aren't accurate at all and some weight loss remedies that re being sold as natural actually has some dangerous chemicals in them.

What can we do to protect ourselves from this trend? What should we look out for when looking to buy weight loss remedies? Here are five simple ingredients that can be useful when you are trying to lose weight.

Chitosan - Chitosan is very good to remove excess fat form food. It binds to the fat cells in the food you eat and prevent it from being absorbed by the intestines. This makes Chitosan a useful ingredient in making weight loss remedies. Buy Chitosan here

White Kidney Bean - White kidney beans prevent the body from turning carbohydrates into sugar. It helps you cheat on the excess intake of carbs without putting on weight. Carbohydrates are turned into sugar and then absorbed to be stored as fat. White kidney bean can reduce this effect by up to 30%. Buy White Kidney Bean here

Guar Gum - This is a high fiber bitter herb that will turn into gooey sticky moisture when mixed with water. It creates a dense like liquid that tends to make you feel full and reduce hunger cravings. Buy Guar Gum here

Garcinia Cambodia - Garcinia is a metabolism booster and has been used extensively in many natural weight loss remedies. It can help reduce hunger and reduce cholesterol. Buy Garcinia Cambodia here

Hoodia Gordonii - Hoodia is an African cacti has used by the ancient Bushmen when out hunting for days without food. It can trick the brain into thinking that it is full. Even without the intake of food for several hours. It is a marvelous addition to your arsenal of weapons against weight issues. Buy Hoodia here

Article Source: http://EzineArticles.com/3000703

How to Fall in Love with Exercise

Exercise. We all know we're supposed to do it. But if you've not done it before or avoided it for years how do you start? How do you find the exercise you enjoy and that's right for you?

I never thought I'd enjoy exercise, let alone have it become a vital part of my life. I grew up in Australia where sportiness is next to godliness. Australian babies emerge from the womb wearing a swimming cap with a football tucked under their arm.
Sadly I did not fit this stereotype. My athletic feats were a montage of disaster: scoring an own goal at hockey, getting fished out of the pool by a lifeguard, and falling over on the school tennis court and flashing my polka-dot undies at the boys.
But over the years I found my exercise mojo, and today I'm sharing my insider tips to help you learn how to love exercise too.

Start your exercise with walking

Walking is perfect if you're feeling overwhelmed by all the options out there. You just need a pair of trainers and some ground! At 25 stone I could only walk half a block before I was ready to collapse, but I added another block each week and slowly built up my mileage. If you find walking dull, spice it up by listening to a podcast or an audio book. Sometimes I get so caught up in the story I end up walking for longer than planned.

Ask for help

I joined a gym at my heaviest weight and felt intimidated by the machines and the svelte chicks. I asked a gym bunny friend to explain how to work the equipment and together we devised a basic program. Most gyms offer free induction sessions to help you get started, or group exercise classes like Body Pump or Spinning are beginner-friendly and provide great instructions.

Try activities three times before giving up

Almost every new exercise I start, I suck at the first time. It's too hard! It hurts too much! The only exception was kickboxing - I knew from the first punch that I'd found true exercise love. But for everything else I make myself give it at least three honest attempts before abandoning ship. That usually lets me see if it's my usual resistance to new things or an honest dislike of the exercise.

Let your friends lead you astray

I've tried many activities purely because my friends or family were doing them - salsa classes, curling, kayaking and mountain biking to name a few. Sometimes it's a disaster but sometimes you end surprising yourself and enjoy the exercise. You never know what athletic skills you could uncover, so be brave and bold. My husband is a hardcore hill walker and drags me up some mighty hills. I moan all the way - but the sandwiches and views at the top almost make the huffing and puffing worthwhile!

Start exercise for charity

If you find it hard to start and stick to an exercise routine, sign up for a charity event. You get to help people plus there's a huge incentive to train - you don't want to let down the charity or your generous sponsors. I ran the 5K Race for Life and it was incredibly moving to see thousands of women turn out in aid of cancer research. I also did the 26-mile Moonwalk - a huge commitment and I wanted to die after eight hours on my feet - but it was thrilling to be one of 10,000 women roaming the streets of Edinburgh in our decorated bras.

Match exercise to your personality

If you're still not feeling the exercise love, try to match the activity to your style. Are you a social butterfly? Why not start a lunchtime walking group? A colleague of mine did this and we found it broke up the working day and was a great opportunity for office gossip! Or if you're more shy and retiring, buy some exercise DVDs (and get sweaty in your pajamas. I love quiet workouts at home, particularly weights and yoga. I did some classes out in the real world to learn the basics so I felt comfortable striking out on my own.

What exercise did you enjoy as a child?

When I was kid I always loved dancing, but I was self conscious about my weight. I compared myself to my skinny, dainty sister and feared I'd be laughed at if I asked to join her proper dance classes. Now I'm older and beyond caring about what I look like so I'm revisiting this old passion. It doesn't matter that I'm not Royal Ballet or Beyonce back-up dancer material - all that matters is having fun and shaking my booty.

I've just discovered Zumba, a Latin-inspired dance class, and I also prance around my living room with a ballet DVD. What exercise did you love as a kid? If you were mad for the monkey bars you may like indoor rock climbing. If you loved netball as a teen maybe you could join a grown-up team. Look back through your memories, there might be clues there!

Forget about everyone else

The biggest thing to remember is not to worry about other people. Everyone looks red and sweaty and faintly ridiculous when they exercise - it's not just you! And if you still feel paranoid, as I did, try going to the gym in off-peak times or hide in the back row of an exercise class. But honestly, nobody is looking at you - they're too busy thinking about their own thighs, or wondering if they've burned enough calories to justify a KitKat for dinner!

Source: WeightLossResources

Coping With Christmas - Without Weight Gain!

Once upon a time, Christmas was all about giving. Giving up on my diet, that is.

The feasting began when the first giant tin of chocolates arrived in the office, then dragged on ‘til mid-January when my jeans wouldn't zip up. It's hard to stay on track this time of year, whether you're maintaining or trying to lose weight. So many parties, so many mince pies! How do you let your hair down without winding up a lardy ball of regret by New Year? 

I used to think it was an impossible dream, but after years of practice I think I've finally got a healthy Christmas cracked. Let me share my strategies...

Forget about losing weight

I aim to maintain, but don't panic if I put on a pound or two. Why? I love Christmas and I love food.  I tried to abstain in the past – declining party invites, vowing to eat steamed sprouts and turkey while my family scoffed the good stuff. Or I'd go to the other extreme, giving myself licence to eat in December, because of course I'd start over in January!

But those tricks never worked. "Just one more crisp before the bells!" I'd say at 11.59PM on New Years Eve. Then the champagne came out and I'd renegotiate: "I'll start again at midday!" Giving up the all or nothing mindset allowed me to come up with a healthier ways to cope.

Plan, plan, plan

I study my calendar like a war General. Every social event is a battle and you need a strategy! What food will be there? What temptations will you encounter? How will you deal?

Example: The office party

Strategies:

• Eat huge bowl of porridge for breakfast to line stomach.
• Examine menu in advance and choose the most veggie-laden option.
• Alternate boozy drinks with water.
• If tempted to eat more than I need, get up on the dance floor!

Example: Boxing Day lunch at the in-laws’

Strategies:

• Volunteer to be designated driver to avoid guzzling the port.
• Practice saying, that was delicious but I'll pass on seconds, thanks!
• Book a gym class for next day to get the endorphins buzzing as soon as possible.

Make a list

I'm too old to write to Santa but I do write a list of my favourite festive foods. I get honest and think about what really makes my tastebuds sing. Home made walnut sticky toffee Christmas cake? Totally worth it. Cheap and nasty choc-covered peanuts in the office? Not worth the calories. It may sound dorky but this detailed thinking makes me more aware of my choices and helps prevent mindless grazing of food I don’t really fancy. So just say you really love plum pudding, plan to have a fat wedge of it with lashings of custard - but don't spoil it by nibbling on stale crisps or three extra potatoes beforehand. Let the anticipation build. Take your time and savour every morsel.

Shop carefully

I treat Christmas food shopping like any other week of the year: I plan my meals and buy only what I need. I'm a long-time fan of online grocery shopping and it's even better at Christmas. I have to be organised and book a delivery slot a few weeks in advance, but I feel smug knowing I won't be elbowing my way through aisles of tempting treats and last-minute turkey hunters. I also order ingredients for the first few days after Christmas so I can get back to normal right away.

Don't stockpile

I used to buy extra food at Christmas "just in case somebody pops around” – even when I first moved the UK and only knew six people in the entire country! But let's be honest – when I buy too much food I feel compelled to polish it off, "so it doesn't go to waste". The supermarkets only close for one day - there's no need to fill the trolley like the world is about to end.

Exercise portion control

Among the treats on my Christmas list is Terry's Chocolate Orange. I could happily munch the whole "fruit" on my own but now I buy one if there’s at least one other person to share it with. It pains me to part with those precious segments but I know it's for the best!

Keep moving

No matter how many parties are on I make sure to exercise regularly. As well as a great hangover cure, it helps counter any extra calories. It also reminds me of how great it feels to be fit, so my healthy goals stay bubbling in the back of my mind when faced with a Christmas buffet. My sister and I have started a new tradition of a brisk hour’s walk before breakfast on Christmas Day. Sure, we drink champagne and eat bagels with smoked salmon and cream cheese afterwards – but it’s all about balance, right?

Happy holidays, everyone!

Source: WeightLossResources

7 simple weight-loss foods

 Looking to lose weight? You’re not alone. With the majority of Americans wanting to slim down, it’s all too common to hear what you should cut out of your diet to drop a few pounds. For a refreshing change, check out these seven simple foods that you can add to your diet for a tasty way to help shed pounds.

Blueberries
Adding blueberries to your diet is a little change anyone can make that, with consistency, equates to a big step in the right direction. Blueberries are low in fat and sodium, have just 80 calories per cup and contain vitamin C and phytonutrients (called polyphenols) for good health. Blueberries are also a good source of dietary fiber, which adds bulk to your diet to help make you feel full faster. For weight loss, load blueberries in to your favorite dish (like oatmeal, yogurt, cous cous, or even whole grain waffles) to bulk it up and add vitamins and minerals. Plus, they are so easy – blueberries require no peeling or chopping, just wash and add.

Mushrooms
Swap meat for mushrooms and lose weight. Researchers from the Johns Hopkins Bloomberg School of Public Health’s Weight Management Center report that when people ate mushroom-based entrees, they felt just as satisfied as when they’d eaten those same dishes made with beef. Mushrooms work well as a meat-replacement in dishes and have practically no calories or fat, while providing several micronutrients. In the year-long clinical trial, which was funded by the Mushroom Council, mushroom eaters dropped an average of seven pounds, lost 2.6 inches from their waist circumference and lowered their BMIs. To substitute mushrooms for meat in your diet, try grilling up a portobello mushroom instead of a beef patty, adding chopped mushrooms to a tomato or curry sauce, or using them in an enchilada or lasagna with other vegetables.

Eggs
Eggs are one of the most nutritious ways to start your day, providing protein and antioxidants for good health. In fact, research suggests that starting the day with an egg breakfast can reduce hunger and help reduce caloric intake by more than 400 calories over the next 24 hours. A top choice in the egg aisle is Eggland's Best eggs, which have less fat and more vitamins and minerals – providing 25 percent less saturated fat, four times more vitamin D, double the omega 3, and ten times more vitamin E. Plus, no hormones, steroids or antibiotics of any kind are used in their eggs. For added convenience, boil some ahead of time for a healthy grab-and-go snack.

Nuts
Nuts are another superfood rich in protein, potassium, fiber, and healthy fats that help you slim down. Pistachios in particular can help you shed pounds: Research shows eating in-shell pistachios can create a more mindful snacking experience, helping people eat less and feel just as satisfied. Pistachios offer a combination of protein, fiber and healthy fats to keep you full until your next meal, and you get approximately 49 nuts per serving.

Whole grains
Your body digests whole grains more slowly than refined grains, which have been stripped of their bran and germ, and thus fiber, and are absorbed almost as quickly as pure glucose. According to the Harvard School of Public Health, quickly absorbed, refined carbohydrates are linked to weight gain, as well as heart disease and type 2 diabetes. An easy way to get more whole grains in your diet is to choose a quality whole grain bread, such as Oroweat, Arnold, and Brownberry that contain no trans fat, no high-fructose corn syrup, and are a good source of fiber. For example, making a sandwich with two slices of Oroweat Whole Grains Double Fiber bread provides 38g of whole grains and 48 percent of your daily fiber value.

Grapefruit
Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week. Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3.5 pounds over 12 weeks. Apparently the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. Plus, since it’s at least 90% water, it can fill you up so you eat less. However, if you are on certain medications you should not have grapefruit or grapefruit juice, so check the label on all your prescriptions, or ask your pharmacist or doctor.

Beans
Beans are an excellent source of slow-release carbohydrates, as well as a good source of protein and fiber, which slow the digestive process to help you stay fuller, longer. Beans -- like whole grains, and most fruits and vegetables -- have a low glycemic index, a measurement that indicated how a food affects blood sugar and insulin levels. Beans are also a good source of protein and fiber, to aid in your weight loss efforts. For example, cup of black beans provides 15 grams of satisfying protein and 15 grams of fiber, and doesn't contain any of the saturated fat found in other protein sources, like red meat. Include garbanzo beans, black beans, kidney beans, pinto beans and other beans in your diet for sustained energy and reduced risk of heart disease and type 2 diabetes.

Source: Fox News

The power of intermittent fasting

Scientists are uncovering evidence that short periods of fasting, if properly controlled, could achieve a number of health benefits, as well as potentially helping the overweight, as Michael Mosley discovered.

I'd always thought of fasting as something unpleasant, with no obvious long term benefits. So when I was asked to make a documentary that would involve me going without food, I was not keen as I was sure I would not enjoy it.

But the Horizon editor assured me there was great new science and that I might see some dramatic improvements to my body. So, of course, I said, "yes".

I am not strong-willed enough to diet over the long term, but I am extremely interested in the reasons why eating less might lead to increased life span, particularly as scientists think it may be possible to get the benefits without the pain.

How you age is powerfully shaped by your genes. But there's not much you can do about that.

Calorie restriction, eating well but not much, is one of the few things that has been shown to extend life expectancy, at least in animals. We've known since the 1930s that mice put on a low-calorie, nutrient-rich diet live far longer. There is mounting evidence that the same is true in monkeys.
 
Growth hormone
The world record for extending life expectancy in a mammal is held by a new type of mouse which can expect to live an extra 40%, equivalent to a human living to 120 or even longer.
It has been genetically engineered so its body produces very low levels of a growth hormone called IGF-1, high levels of which seem to lead to accelerated ageing and age-related diseases, while low levels are protective.

A similar, but natural, genetic mutation has been found in humans with Laron syndrome, a rare condition that affects fewer than 350 people worldwide. The very low levels of IGF-1 their bodies produce means they are short, but this also seems to protect them against cancer and diabetes, two common age-related diseases.

The IGF-1 hormone (insulin-like growth factor) is one of the drivers which keep our bodies in go-go mode, with cells driven to reproduce. This is fine when you are growing, but not so good later in life.
There is now evidence suggesting that IGF-1 levels can be lowered by what you eat. Studies on calorie restrictors suggest that eating less helps, but it is not enough.

As well as cutting calories you have to cut your protein intake. Not entirely - that would be a very bad idea. It's about sticking to recommended guidelines, something most of us fail to do.
The reason seems to be that when our bodies no longer have access to food they switch from "growth mode" to "repair mode".

As levels of the IGF-1 hormone drop, a number of repair genes appear to get switched on according to ongoing research by Professor Valter Longo of the University of Southern California.
 
Intermittent fasting
One area of current research into diet is Alternate Day fasting (ADF), involving eating what you want one day, then a very restricted diet (fewer than 600 calories) the next, and most surprisingly, it does not seem to matter that much what you eat on non-fast days.

Dr Krista Varady of the University of Illinois at Chicago carried out an eight-week trial comparing two groups of overweight patients on ADF.

"If you were sticking to your fast days, then in terms of cardiovascular disease risk, it didn't seem to matter if you were eating a high-fat or low-fat diet on your feed (non-fast) days," she said.
I decided I couldn't manage ADF, it was just too impractical. Instead I did an easier version, the so-called 5:2 diet. As the name implies you eat normally 5 days a week, then two days a week you eat 500 calories if you are a woman, or 600 calories, if you are a man.

There are no firm rules because so far there have been few proper human trials. I found that I could get through my fast days best if I had a light breakfast (scrambled eggs, thin slice of ham, lots of black tea, adding up to about 300 calories), lots of water and herbal tea during the day, then a light dinner (grilled fish with lots of vegetables) at night.

On my feed days I ate what I normally do and felt no need to gorge. I stuck to this diet for 5 weeks, during which time I lost nearly a stone and my blood markers, like IGF-1, glucose and cholesterol, improved. If I can sustain that, it will greatly reduce my risk of contracting age-related diseases like cancer and diabetes. 

Current medical opinion is that the benefits of fasting are unproven and until there are more human studies it's better to eat at least 2000 calories a day. If you really want to fast then you should do it in a proper clinic or under medical supervision, because there are many people, such as pregnant women or diabetics on medication, for whom it could be dangerous.

I was closely monitored throughout and found the 5:2 surprisingly easy. I will almost certainly continue doing it, albeit less often. Fasting, like eating, is best done in moderation.

Source: BBC News