We’ll break it down into healthy and unhealthy to make it easier to understand. Make sure that you are reading labels to determine what you are actually eating. In there lies the key to your successful weight loss and getting healthier.

Healthy Fats

Omega 3 Fatty Acids – These are the fats that are found in fish, some nuts and some oils. This is a fat that your body absolutely needs and it is actually very good for you. Omega 3’s reduce the risk of heart disease and help you stay healthy. If you’re eating fish, walnuts or using flax oil, don’t let the amount of fat grams scare you off – you actually need those.

Monounsaturated Fats – These are often found in olive oil, avocados and most nuts. Once again, they lower your risk for heart disease, bring up the levels of good cholesterol and lower the bad levels. Even peanut and canola oils are a good course of this essential fat.

Polyunsaturated Fats – This is mainly the type of fat that you’ll find in soy oils, corn oils and other vegetable oils. They carry the same benefits as the fats mentioned above.

Some healthy snacks.

Bad Fats

Cholesterol – This is found in most animal products and too much of it is a very bad thing. You’ll find cholesterol in all types of meat, but it is higher in red meat than in chicken. Eggs are one of the worst offenders but milk and dairy products are also very high in cholesterol. Eating a lot of these foods is a great way to clog up your arteries.

Saturated Fats – Once again, this is a fat found in animal products. It’s usually visible and will have a nasty, waxy appearance. If you’re eating these foods, cut off the visible fat. If you’re drinking milk, buy skim to reduce the overall amount of saturated fats in your diet.

Trans Fats – The most evil of all fats and the most dangerous. This is found in foods that contain modified vegetable oil. By forcing hydrogen through the oil, (often called hydrogenation) the oil is rendered more solid and will have a longer shelf life. It will also last a lot longer in your arteries! You’ll find this in most snacks, French fries and donuts. Limit your intake of this fat as much as possible as it is very deadly.

By eating the right fats, you can end up losing weight and getting healthier. Not all fat is bad, but it isn’t all good either. The key is knowing the difference.

Photo Credits: 1

Originally posted 2008-09-17 05:40:00. Republished by Blog Post Promoter

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Learning how not to overeat can be a difficult process, especially if you have been used to it for many years. Your stomach is pretty much trained that it needs a set amount of food and when it doesn't get that amount, it sends out signals to your brain that you're hungry.

In order to stop overeating, you're going to need to employ a process with a few different techniques. It may take awhile to completely retrain yourself, but it is possible. Don't get discouraged and keeping moving forward, even if you end up falling off the wagon. It's only a disaster if you don't get back on.

Let's look at a few ways that you can start training yourself to avoid overeating.  Personally, I went with 1-3 until I had figured out my diet and even now continue to rely on number 2.

1. Keep a log of absolutely everything you eat from the moment you get up to the moment you go to bed.

Don't forget to log what you drink as well. Sometimes, just seeing everything on paper is enough to make you realize how much you are eating. Talk with your doctor or nutritionist to see how many calories you really need, and then compare the two. Chances are, you're probably consuming more calories than you thought.

2. Start using smaller plates.

Even if it's only for your meal and not the rest of your family's, studies have shown that smaller plates really do help when it comes to weight loss. Eat only what is on that plate and avoid going back for seconds. You'll get that mental feeling of having cleared your plate, but it will be with much less food than you normally get. If you have difficulty with portion control, this technique can really make the difference.

3. Get a food scale.

It's tough to know how big a portion should be and having a food scale around really makes it easier. Chances are, what you thought was one serving is probably closer to two. It can seem a little frustrating and quite a bit crazy at first to weigh everything you eat, but after the first week or so it will become old hat.

4. Allow yourself your favorite foods, but cut back on their size.

In some cases, overeating is triggered by the feeling of being deprived. Instead of quitting all of your favorite foods cold turkey, allow yourself to eat them, but in much smaller quantities. If this is still a problem, try replacing these foods with similar versions that are lower in calories. There are new snacks that are packaged into 100 calories packs that are very similar to popular desserts and these can really help in this situation.

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Originally posted 2008-11-20 09:39:43. Republished by Blog Post Promoter

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1. The Way You Feel.

The first few days or even weeks of a diet can be tough, but pretty soon you should start to notice that you feel better. You'll be more energized thanks to your metabolism which is now speeding up. You'll feel less tired, thanks to the endorphins that are being released into your bloodstream. You'll also feel better knowing that you're sticking to your diet and that you will be a success!

2. Little Victories Mean a Lot.

The first time you walk up a flight of stairs and realize that you aren't gasping for breath. When you play with your kids for thirty minutes and you don't feel exhausted. It's these little things that make your diet worth the while. You're getting healthier, and it's starting to show. What used to make you gasp, now makes you smile. What you thought you couldn't do - you can!

3. Your tastes start to change.

Steamed veggies and fish tasting good? You bet - after a few weeks of eating healthy, your taste buds are going to start to change. The old standbys may even become quite nasty if you happen to fall off the diet wagon. The more you stay away from processed and sugary foods, the better your chances are of developing a new palate that is much healthier. It may take a bit, and you may be tempted to cheat along the way, but if you can stick it out, you'll find that healthy foods actually taste better than junk foods.

4. You'll look better.

This is an obvious one, but it really does help measure your progress. The first time someone says, "Have you lost weight?" or the first time you catch a glimpse of yourself in a window and think "Gee, I have lost weight." These moments are priceless and make the effort you're going through worthwhile. When you reach the point of having to get a whole new wardrobe, or your old friends may not recognize you right off the bet, you'll know you've made big progress.

We're not saying burn the measuring tape and throw out the scale. These are useful tools. However, they should not be your only method of measuring success. The small victories lead to bigger victories and weight loss is really about getting healthier and feeling better.

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Originally posted 2008-08-28 05:35:06. Republished by Blog Post Promoter

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But this isn't all, because your ability to deal with stress all throughout the day is also capable of being compromised by not getting enough sleep. This is why studies are showing that women who are stressed regularly turn to food looking for soothing. Many women also eat more in an attempt to pick up their energy levels.

Here are seven tips for a great night sleep that will help you boost your overall well being and your weight loss effort in the process.

Tip #1 - Make sure that you are getting regular exposure to the sunlight outdoors, especially during the afternoon hours. Research is showing that people that work during the night can actually improve their sleep during the day just by working under bright lights at night.

Tip #2 - Before bedtime, lower the lighting in your apartment or home through the use of dimmer switches or by turning off a couple of lamps in your home. The darker space will help you calm down for quicker and better sleeping.

Tip #3 - You should not allow yourself to nod off while in a chair or on the couch. When you begin to feel drowsy, you should get up and get in bed. This will ensure that you have the highest quality level of sleep possible.

Tip #4 - You should only be making your bedroom a space for sleep. You should not turn your bedroom into an office, an entertainment center or a study hall. When you designate a special space for sleep, your sleep improves significantly in quality.

Tip #5 - When you cannot sleep for some reason, try to use thoughts and imagery in order to achieve relaxation. Deep breathing techniques are another option worth trying.

Tip #6 - If you have not fallen asleep within a period of 20 minutes, find something to engage yourself in until you feel sleepy again. Tossing and turning without reprieve is not a solution.

Tip #7 - Hide your alarm clock out of your sight, because watching your clock is not going to make it any easier for you to sleep.

Photo Credits: Old Shoe Woman

Originally posted 2009-09-09 03:29:32. Republished by Blog Post Promoter

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Shopping For - Bread

• Recommended Brands - O Organics, Orowheat and Milton's

Tips for Buying –

1. When reading the label on bread varieties in the grocery store, you should be looking for the word “whole”. Whole wheat breads and whole grain breads are the best breads that you can buy. If you are not finding the word “whole” somewhere on the label, then many of the nutrients in the grains have unfortunately been stripped out. “Multigrain” and “enriched wheat” varieties of bread may still contain a significant amount of white flour.
2. When you see “made with whole grains” on the label, you need to know that it does not necessarily mean that the bread has whole wheat as its main ingredient.
3. When ingredients are listed on the packaging for a type of brain, they are listed by weight in descending order. What this means is that the very first ingredient in the list is the one that is present in the highest amount. Make sure that “whole grain” or “whole wheat” is listed as the first ingredient in any bread that you purchase.
4. You should be aiming to purchase bread varieties that come with 100 calories in each slice or less. These are going to be the most natural varieties for you to choose.

Shopping For - Cereals

• Recommended Brands – Kashi Go Lean, Cheerios, Post Shredded Wheat, Kelloggs All-Bran, Quaker Oatmeal

Tips for Buying –

1. Just like when you are buying bread, when you buy a cereal you should be looking for one that has whole grain listed as being the first ingredient. This means that the ingredient that is present in the highest quantity in the cereal is whole grains.
2. You should be trying to buy varieties of cereal that have at least 2.5 grams of fat. Keep in mind that monounsaturated fats and polyunsaturated fats are the best types of fat in the foods that you buy.
3. You should also be looking for cereal varieties that either say that they are low in sugar or that they have “no sugar added”. There is no reason to add sugar to an otherwise healthy box of cereal.
4. If you plan on buying a granola cereal, make sure that you are reading and comprehending the label first. While granola cereals all may sound healthy, many of them are actually really high in sugar and unnecessary fats.
5. Remember, when buying multi grain and whole grain cereals, you can always sweeten them up later by adding fruit to the mix. You do not have to buy sugar laden cereals in order to enjoy breakfast.

Photo Credits: PP@flickr

Originally posted 2009-09-30 03:17:48. Republished by Blog Post Promoter

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