Fat Loss

What’s The Big Deal Anyway?

 

Fat Loss

Why is our society so keyed in on fat loss? Have you ever thought about it? Well let’s do that in the next couple of paragraphs. Let’s try to break it down to reveal both the healthy and the not so healthy aspects of this fat phobic craze.

Fat is viewed in our society in a negative light and for many different reasons. Fat is looked down upon in the social arena as unattractive in both a sexual way and lack of athleticism. These are two of the most glorified things in our culture that is sex and sports. Case in point, you don’t find fat ladies in bikinis adorning the covers of all the big name magazines including what might be the best example the Sports Illustrated Swimsuit Issue. You don’t find fat actors though the people and events they are portraying are anything but thin and sexy. If you want to be sexy you have to experience fat loss.

Fat is also viewed as unproductive in the areas of work and health which often coexist. You obviously wouldn’t find fat people in physically demanding jobs for one because if they were in those jobs they wouldn’t be fat and for the other as fat people they won’t do as well as thin and in-shape people would. You don’t see fat soldiers, fat construction workers, fat cowboys, etc. The only way you can have success in these areas is fat loss!

Fat people are also not as productive, even in jobs that aren’t as physically demanding. They are typically more unhealthy and find themselves taking more sick days. Obese people die younger of things like cancer and heart disease and diabetes and stroke. This all adds up to less years of productivity. Fat people are also less mentally and emotionally healthy which is just as important in your career (no matter what it is) as your physical health. The fact is that people would rather be bossed by, work with, buy from, and be served by people who are at least healthier appealing. This gets at both the social perception as well as the actual productivity. Fat people are on the whole less fun to be around and less productive to be around too. So fat loss is also more productive in monetary terms too.

The sad part about all of this is that often it is less the fat person’s fault than us skinny people want to think. We want to think that we are thin and healthy appearing because we work harder and are addicted to food less than the obese. What scientists are finding is that this is far from the truth. Fact is that fat loss is harder for some than for others because of genes, not work-ethic, or mental health, or any of that. So fat people are victims of discrimination based on something they can’t help much like the color of skin for instance. So think about it and be more humble about this than you are right now ok?

Fat Loss

 

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Teen Dieting

Teen Dieting

Teen Dieting

We have the highest teenage and childhood obesity rates today than at any other point in the world’s long history. Much of the blame for this is on the fast food, low energy society that we have become. Far too often we feel that it is safer to keep our children inside our homes rather than out and about in the great outdoors. The things we are doing for the protection of our children are actually detrimental to the health of our children.

There are things however that are being done to address the problem and get our children more involved, more active, and better educated about making the proper choices about diet, nutrition, fitness, and overall health. The problem for most teens is getting them off the computer, phone, or away from the television long enough to get active.

Even video games are getting in on the act of getting children up and active by creating games such as Play Station 2′s Dance Party Revolution and the new Nintendo Wii gaming system that seem to be taking the market by storm. These systems allow consumers, to actively participate in the game play adventure rather than sitting back and playing the game in a static environment. It is a great way to get teens off their seats and active. These games are also fun for adults and will have the same effects when it comes to activity. Whoever thought we’d be actually encouraging game play for exercise?

Get Outside and Get Active

Teens learn by example and whether they care to admit it or not, they typically enjoy doing things as part of the family. Go rock wall climbing or mountain climbing. Go bike riding as a family. Camp in the great out doors and go hiking, boating, or biking yet again. Learn a new sport together. It’s amazing how much fun you can have learning how scuba dive and while you are at it, neither of you will be consuming empty calories. Even if the sport you take up together doesn’t involve a lot of physical activity it is quite likely more active than sitting in front of the television.

Have your teen join a recreational sports team. We have all kinds of sports teams available in our community in which our teens can join. Even those with no skills at all can join and play in some of the leagues while other leagues are competitive. Getting out and about for a softball game, soccer game, and even volleyball can be a great way for the family to do something together and the games and practices are opportunities for your teen to be active.

Burning More Calories

Lawn work is another way to get out and get active with your teen. The key, as always, is in your teen burning more calories than he or she consumers. It is often easier said than done but it is quite possible if you work to get them out and about. Find things however that will be interesting to your teen and focus on those rather than torturing them with activities that hold no interest at all (well maybe not the yard work). At any rate, filling their time with activities is also allowing time that they aren’t consuming calories as well and that is something worth considering.

Encourage your teen to eat healthier foods. Eliminate calorie-loaded sods, fruit juices, and energy drinks from your pantry shelves, and encourage your teens to drink plenty of water each day. Introduce as many vegetables as possible to the diet of your teens and get rid of the prepackaged convenience goodies that teens are notorious for depleting in one sitting. Also having your teens actively participate in the preparation and clean up for meals will help them pay more attention to the things they put into their mouths as well as the messes they make in the process.

Teen Dieting

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6 Steps to Ending Bad Eating Habits

Bad Eating Habits

A client wrote, “Help me! I thought I was finally getting a handle on my weight issue but the sugar is killing me. I had an awful day. I won’t even tell you what I ate today because it is just so unbelievable. All I will say is that 90% of my food today consisted of sugar! I really, really need some help getting past these cravings. I am no doubt a sugar addict. If I could get past this there is no doubt that I will reach my goal.”

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.

NLP: How to Create a Well Formed Outcome & Get What You Want

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.

6 Steps to Ending Bad Eating Habits

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10 Real Life Diet Tips

Diet Tips

10 Real Life Diet Tips

Are you tired of diet tips handed out by someone with apparently unlimited income and time? For some of us, it may just not be practical to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially feasible to buy all our meals prepackaged in just the right portions. And there are those of us who cringe at the thought of weighing food to achieve ‘optimal portion sizes’. Here are ten real life diet tips for the rest of us.

1. Eating out? Restaurant portions tend to be enormous, and if it’s on the plate, we tend to eat it. If it’s possible, order from the kid’s menu, where portions are more reasonably sized.

2. Keep healthy snacks around and easily accessible. A bowl of fruit on the kitchen table, a container of celery or carrot sticks in the refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you grab for something healthy when those first hunger pains begin. In other words, you’ll be more likely to grab something low-calorie and good for you if it’s easy to eat.

3. Substitute frozen vegetables for canned. Canned veggies tend to be high in sodium, which you don’t need, and low in real nutrition, which you do. Buy economy size bags with zip closures to make it easy to pour out a single serving for a meal.

4. Buy a vegetable steamer. Steaming is one of the healthiest ways to cook vegetables. The food retains nearly all of its natural nutrients instead of leaching it out into the cooking water. Even better, it makes your veggies taste great – which means you’ll be more likely to eat them instead of filling up on fatty foods that pack on weight.

5. Never eat standing up. One of the easiest ways to sabotage your diet is to ‘eat without thinking’. Treat eating with the respect that it deserves. Fix yourself a plate. Sit down and eat properly. You’ll be less likely to just pop food into your mouth without paying attention.

6. Spread your meals out. When you eat three meals a day, your body tends to store whatever it doesn’t need right that moment. By adopting a ‘grazing’ habit, you’ll keep your metabolism working throughout the day. Have a small breakfast, a piece of fruit with crackers or toast at mid-morning, a light lunch and an ‘after school snack’ mid-afternoon. Just remember that you’re breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet.

7. Grab a fruit juice or flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of 100% fruit juice, or water flavored with a spritz of fruit.

8. Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right. When you’re dieting, you should drink even more. It’s not just that full feeling – water helps your body digest foods properly and cleans out your system.

9. Can’t afford a gym membership? Make a pact with friends to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active.

10. Skip the potato chips. Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories and not much else. Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit.

10 Real Life Diet Tips

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How Is Alcohol Affecting Your Weight

How Is Alcohol Affecting Your Weight

How Is Alcohol Affecting Your Weight

So you’ve been exercising regularly, and cutting back on your calories to meet your weight loss goals. Everything is going great with your new changes but you notice the number on the scale isn’t moving much and your body isn’t changing shape as quickly as you’d hoped. There may be one more habit interfering with your weight loss efforts- -alcohol. Perhaps you enjoy a glass of wine with dinner, have a couple of beers while watching the big game, or even cocktails on a Saturday night with friends. All common practices but they may be getting in the way of your weight loss efforts.

Alcoholic Beverages

Alcoholic beverages have been enjoyed throughout recorded history. For some, a drink with dinner may be relaxing. Others may enjoy the inhibitions that alcohol can create to “let loose” with friends. Many people drink for the health benefits. After-all, evidence shows that moderate drinking, especially red wine, may lower the risk of heart disease. No matter what your reasons are for drinking, alcohol can interfere with your weight loss goals.

Alcohol is a product of fermenting carbohydrates- both sugars and starches. This means it does provide calories. Specifically it provides 7 calories for every gram compared to 4 calories per gram of carbohydrates and protein, and 9 calories per gram of fat. Drinking 4 (12 ounce) beers will supply 600 calories. To burn those calories, a person would need to walk non-stop for 3 hours. Skipping the cab ride and walking home may be a strategy but for most of us a 3 hour walk is a bit daunting even when we are in good shape.

Although wine contains fewer calories than beer, this can also lead to extra calories. Having a glass of wine provides 100 calories, but this is dependent on the glass size. A serving size of wine is 5-ounces. The larger wine glasses hold about 10 ounces turning your one glass of wine into two glasses. To put this into perspective, drinking two glasses of wine each night with dinner will add an extra 200 calories each day. If these calories are not burned through exercise and daily activity it can lead to a 20 pound weight gain in a year.

Adding juice, creams, and sodas to cocktails will increase the calorie level beyond what the alcohol is already providing. Be careful of what you are drinking. In some cases, one drink provides more calories than an entire meal! Here are the drinks that top the scales for most calories-

Long Island Iced Tea: 780 calories
Margarita: 740 calories
Pina Colada: 644 calories
White Russian: 425 calories
Sex on the Beach: 356 calories
Mai Tai: 350 calories
Lemon Drop: 223 calories

Besides adding calories, alcohol may affect your weight for other reasons. Some evidence suggests drinking alcoholic beverages may stimulate your appetite and cause you to eat more than you normally would. It also decreases your inhibitions so you don’t care how much more you are eating. How many times have you enjoyed chips and salsa with your margaritas while out with friends? How many chips did you eat? Who knows- all you remember is the waiter bringing three or four refills of the chip bowl.

How Is Alcohol Affecting Your Weight

Beer Belly

Another factor to take into account is that your body processes alcohol first, before fat, protein, or carbohydrates which may slow down the burning of fat. There is also evidence that drinking too much seems to increase fat carried in the stomach area- otherwise known as the beer belly. Studies show that people with a higher amount of fat in the abdominal region are at a greater risk of heart disease.

Ok, this is looking dreary but it doesn’t mean you can never enjoy alcohol again. It just means that it is time to take inventory to see how much you are drinking and pay attention to how many calories your favorite drinks supply. Learn how to enjoy alcohol in moderation so you don’t end up sabotaging your weight loss efforts.

How Is Alcohol Affecting Your Weight

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