Avoid Regaining Weight: 5 Solutions
by JohnMc
They call it the yo-yo effect – losing weight only to gain back the lost pounds and more.
It's one of the most frustrating occurrences for dieters.
But if you follow five simple tactics you’ll avoid regaining lost weight.
React quickly
It's natural for your weight to fluctuate a few pounds, but if you see the scale needle jump five pounds, take action NOW!
Don't wait until you find yourself on that slippery slope back to your old weight. Simply renew your commitment and pick up the calorie-burning pace of your fitness plan and you'll see the extra weight come off again.
Plan your snacks
To combat out-of-control snacking, plan a couple of balanced snacks every day that you can measure out and enjoy. If you feed yourself a bit more frequently, you will be less likely to graze mindlessly.
Choose snacks that are filling, but not fatty. Fruits and veggies work well in this respect.
Have a treat... occasionally!
You can have an occasional treat, but you need to balance it with healthy choices. Keep the treat small so that you don't get a big sugar rush. If you must eat sugar or an unrefined carb, eat a little protein with it so that your blood sugar doesn't crash and cause cravings for more of the same.
Avoid trigger foods
If all you have to do is look at certain foods to find yourself eating them, AVOID THEM! These are called trigger foods because they trigger binges. Don't keep those foods in plain site around your house. Put them away.
If you find yourself going to the cupboard or refrigerator often to "check out" snack items, you'll need to keep these trigger foods out of your house altogether!
Use the tools that work for you
Maybe you hate the act of writing down what you eat. Maybe you dislike exercise. Or maybe you despise weighing and measuring your food, or bypassing sugar and unrefined carbs.
Be honest with yourself. These tactics are proven to work and you need to find a way to employ as many of these tactics as you can to keep off the weight!
It's important that you use the ones that work for you.
Weight regain is not inevitable... not if you take consistent action to avoid it.
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October 6, 2008
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Don’t Let Fear Stall Your Weight Loss
by JohnMc
Fear can paralyze us... preventing us from accomplishing our dreams.
And that includes our dream to lose the extra weight and live a happier, healthier lifestyle.
In this Diet.com exclusive, Dr. Santi Meunier has advice for overcoming our fear.
Don’t Let Fear Stall Your Dreams
We have all known fear. For some of us fear is a constant companion, the underlying force in our lives that keeps us feeling “stuck” or “safe” as the case may be. Sometimes it has saved us from entering into a dangerous situation.
Other times it may have prevented us from pursuing something that could have been a life-changing opportunity. Fear can keep us from boarding airplanes, from falling in love, from losing weight, and perhaps the saddest of all, from fulfilling our true purpose here in this lifetime.
Fear insinuates itself into our emotional fiber, so the more power we give to it the more it demands. It speaks to us constantly, a catastrophic song about one thing or another, and we continue to listen.
What is this thing “fear” that lords over us, calling the shots and robbing us of our peace of mind? Who or what is it that speaks? Is it us? Are we the voice of fear? It can certainly feel like that sometimes.
Before we can begin to free ourselves from the grip of fear and its negative effects, we need to understand the true nature of fear.
In the beginning, we were given instincts to help us survive. We had a heightened sense of our environment so that we could nourish ourselves and procreate. As time went on we became more dependent upon machines and technology for our quality of life and survival. As a result, our instincts and senses diminished and our mental processes strengthened.
As we became more and more identified with our minds as our source of supply and safety, our thoughts and emotions carried more weight. Fear shifted its focus from our instinctual nature to our emotional nature.
It is the imbalance of our emotions that create toxic levels of fear.
We strengthen what we focus on. The more attention we give to fear the stronger it gets. The key to overcoming the debilitating affects of fear is to bring our emotional, instinctual and spiritual natures into balance and harmony.
Thankfully, there is another way to experience life that leads to a new freedom and happiness If you are sick and tired of being afraid, here are 3 simple steps to begin to free yourself from fear.
• Identify the fear.
What am I afraid of and why? It was President Franklin D. Roosevelt who said, “There is nothing to fear but fear itself.” Write or speak your fear. Bring it out into the open-expose it.
Example: I am losing weight and I am afraid that I will sabotage my success. In the past I have always gained the weight back. I am afraid of failing again.
• Disassemble the fear.
Make a plan of action that is in direct opposition to your fear.
Instead of reacting to what we fear, form an action that is based on what we desire.
Example: I am losing weight. The food plan I am following is working. My past behavior does not have to determine my future unless I and I alone allow it to. I just have to be willing to stay on track today. The fear of failure is a projection. If I stay in the now I will be all right.
Are you willing to do whatever you have to do, just for today, to stay on track regardless of your fear?
If the answer is YES, congratulations, your freedom has begun. Go do it and see how your attitude about fear begins to change.
If the answer is NO, then we have to break the fear down into manageable parts until we reach the desired result.
Example:
1. Write an inventory of your dieting patterns over the last year highlighting your strengths and what you have accomplished as a result of them.
2. Review your weaknesses (food triggers, emotional danger zones and self-defeating patterns). Make a plan to minimize their affects or to overcome them.
If late-night eating is a trigger make a plan to call someone (a diet buddy) at that time each night. Don’t be alone with your craving. It is a set-up to fail. If you are an emotional eater than it is important to journal and share with someone you trust what is really “eating” you.
3. Pray for the courage and the commitment to have the healthiest and most beautiful body you are can, one day at a time. Don’t compare. Accept your body. It is the only one we have to carry us through our journey in this lifetime.
4. Keep a food diary. People who do have more success than people who don’t.
• Change your relationship to fear.
Why does fear have such a powerful hold over us?
It has power only if we give it power. You can withdraw it at anytime. Make a declaration that you are in charge of your life, not your fear. You may have fear, but you are not fear.
As creative beings we are constantly re-creating ourselves. Unfortunately, many people create what they fear instead of what they want. You do have a choice. When you change your relationship with fear from slave to master, your life begins to change. Action is the key. We must act on what we desire for our highest good and well-being regardless of how afraid we may be.
The more we take positive action, the less we fear.
We are always affirming something in our mind. Make a decision to affirm what you want instead of what you fear: “I do not have to repeat negative patterns from my past. I can be on my side today."
Fear does not have to dominate our lives. Take positive action regardless of how fearful you may be. Not only will your life improve and your fears lessen, but your reputation with yourself will soar.
OVERCOME YOUR FEAR! A great way to vanquish your fear of weight loss is to get a weight loss plan perfectly catered to your personal needs, click here and become a Diet.com Premium member today!
Dr. Santi Meunier is an author and speaker, recognized for her unique style and her ground-breaking strategies for personal and professional growth. Her program, Practical Spirituality for Fearless Living, has helped thousands to enrich their lives and realize their dreams. For more information visit www.SantiMeunier.com. |
July 28, 2008
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Eating Fast 'n Healthy On The Road
by ShaunaS
If you’re like me, chances are you are on the road more frequently during the summer months. Just because you are on vacation though, doesn’t mean you should take a vacation from your healthy diet.
Eating fast and healthy on the road is possible and I’ve found some great menu picks that won’t take you too far from the highway.
1. Starbucks Fruit and Yogurt Parfait: Starbucks has more to offer than coffee and pastries and there is certainly no shortage of outlets! Try a yummy low-fat fruit and yogurt parfait for only 340 calories and 4 g fat.
2. Starbucks Spinach, Tomato, Feta & Egg Wrap: This flavorful wrap is one of their low-fat hot breakfast items. Pack some fresh fruit and enjoy a piece with this wrap for 240 calories and 10 g fat (with a bonus 7 g of fiber too!).
3. Subway Fresh Fit Menu: You’re likely to find a subway tucked away in gas stations across America. This makes grabbing a healthy sandwich easy and allows you skip the hamburger at the drive through. Opt for a salad or sandwich from the 6 Grams of Fat or Less menu. Add apple slices, raisins, salad or baked chips for a balanced meal.
4. Wendy’s: Grab a Mandarin Chicken Salad but skip the crispy noodles and use half the dressing. It’ll only cost you only 302 calories and 17 g fat. Or, try a filling broccoli and cheese baked potato and small chili for 510 calories and 8 g fat.
5. Taco Bell: Taco Bell makes ordering a healthier meal easier with its Fresco Menu where you can choose from 9 menu items with less than 9 g fat and 330 calories. Make it healthier by packing fresh cut veggies with you or add a side of pinto beans to add more filling fiber.
More Travel Light Tips
• Venture off the beaten path and find a local grocery store. Order a sandwich on whole wheat from the deli or hit the produce and dairy sections and pick up fresh fruit, veggies and yogurt.
• Pack a cooler. You take time to pack your suitcase, right? Why not put a few extra minutes into packing a cooler. Stash peanut butter and jelly sandwiches on whole wheat, baby carrots, sliced fruit, low-fat string cheese, whole wheat crackers and yogurt. Take some time to stretch, walk and eat at a rest stop.
• Do your research. Use www.roadfood.com to research local restaurants on your route. You can look up menus ahead of time and decide on the healthiest fare. Or, take along a book such as Healthy Highways for information right at your fingertips during your travels.
Happy and healthy travels!
RDShauna |
July 18, 2008
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