August 1st, 2008 — Book Review, diet, fad diets, healthy eating, motivation
This is an incredible book by Judith Beck, the daughter of a famed researcher that revolutionized the mental health industry. Like father, like daughter, Beck is poised to make some big changes in the diet industry, using the same techniques. Beck's philosophy focuses on Cognitive Behavior Therapy or CBT. This is a term that means literally, changing the way you think and training your brain to produce certain results.
This method is incredibly powerful when applied to mental concerns, and has the potential to really change the way that most people think about dieting. If you're sick of trying fad diets, or you think that you will never be thin - this book needs to be read and put in a place of honor on your shelves. Our big thing is really lifestyle changes, and how powerful they can be. This book takes it to the next level and goes further into how to get your brain to work with you instead of against you.
The main premise of the book is that people who need to lose weight, or even those that have already lost weight and are trying to keep it off, do not think like thin people. Thin people don't beat themselves up over their food choices, they know when they're full, and they don't create vicious cycles that doom their diets to failure. In fact, they don't diet, because their brains are trained to control their appetites and their cravings.
This book will show you how to start thinking like a thin person and literally retrain your brain. Since hunger is only partially associated with your stomach, the brain is what you really need to be targeting, before you lose a pound. This book will put you on the path towards becoming thin, even if your body hasn't caught up yet. However, once you put the advice into action, it won't take long to get there.
By focusing on behavior that leads dieters into a vicious circle, Beck shows them how to break free. Willpower is rarely enough and it is all too easy to slide, especially when your body is so insistent. But, according to Beck, it's not really your body making those demands, it's your brain. Teach your brain to shut up, and you've got it made. That's really oversimplifying it, but that is the basic reason why so many diets fail. Our brains force them to fail by over thinking, triggering bad behaviors and sabotaging our best efforts.
We highly recommend this book to anyone that is looking to lose weight the healthy way. If you're stuck on fad diets, this will literally change your life and show you that there is a better way. Even if you're already thin but worried you might slip, this book will show you how to stay thin for the rest of your life and still get a lot of enjoyment out of your life.
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July 2nd, 2008 — carbohydrates, fats, goals, healthy eating, proteins, sugar
By far, the most common reason that diets fail is due to the fact that people simply feel too deprived and they lose sight of their goals. While we all want to lose weight and feel better, the siren call of our favorite foods can be so powerful that we abandon these dreams and cave to our cravings. However, there are a few techniques that you can use to ensure that you'll be able to resist these calls and keep your diet on track.
The first key is to select a diet that contains the right balance of fats, proteins and carbs. Your body needs to have fuel to live and if you're depriving it of this necessary balance you're not only going to feel awful, but your body is going to start issuing some pretty strong demands. For example, if you attempt to completely cut sugar out of your life, your body, which has grown accustomed to this balance over the years is going to rebel.
This means that after a few days you may be so overwhelmed with cravings for sugar that you simply cannot help yourself. You can learn a very good lesson from a phenomenon that occurs when people adapt strict eating plans, such as fruitarianism. This is a type of vegetarianism where only fruit can be consumed. Over the first few weeks, most people who adopt this diet go through a period where they become so depleted and their bodies get so insistent that they binge without even realizing it.
The second key is to learn from these mistakes and adopt a natural regimen that will slowly train your body to accept your new food choices. Rome wasn't built in a day and you're not going to be able to suddenly start eating healthy and expect everything to go smoothly. You've got to take that time to retrain your body so that you can avoid falling off the wagon.
Let's use the example of giving up sugar soda entirely. This is a very easy way to instantly carve off ten pounds or more (or 300+ calories for 12oz if you dislike hyperbole), but it is very difficult to do. Instead of going cold turkey, start a gradual reduction. Cut back by one soda a day for the first week, then two sodas a day, until you get to the point where you are no longer drinking it. By slowing modifying your intake, your body has time to adjust and your cravings will not be so intense.
A commitment to weight loss requires more than just a week or too. It may take months or even years to achieve your goals. By taking it slow and listening to what your body needs, you can be assured that six months from now, you'll still be on track for your weight loss goals instead of being back where you started.
Losing weight is not easy, but you don't need to make it harder on yourself. Take the time that it takes and set realistic goals.
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June 30th, 2008 — diet, goals, moderation, motivation, wellness
Dieting is not for the faint hearted, and it is not easy. If you fail to keep the right perspective during your diet, it is all too easy to give into cravings, to fall off the wagon and simply give up. Before you even think about going on a diet, you're going to need to get your priorities in order and find your perspective.
First, it is important to sit down and list the reasons that you want to lose weight. Put them all down in one column. Now, take a hard look at them and see which ones are directly related to your physical health and which are related to your physical image. Are there any that aren't even related to you, such as how other people perceive you?
Now, split your list up into these three categories, Image, Health and Perception. Cross off everything in the Image and Perception categories and look only at the Health category. The other two are arbitrary and while they may carry some importance, they are not the best reasons for losing weight. It is also too easy to say, "I don't care anymore," and give up your diet when you're focused on the superficial.
However, when you are focused on health goals, it is much easier to keep on track. You can look at the results you get for the other two categories as a bonus, but your main focus needs to be on your health. For example, let's say that one of your health goals is getting your blood pressure down by ten points. As you reach that goal, your physical appearance will change and you will start getting compliments about your weight. Look at this as a nice reminder that while you're focusing on your health, you're also changing your outward appearance, but don't lose that focus.
Now that you have all the reasons why you want to lose weight in that Health category, you can begin to set goals for yourself. Whether you need to lower your blood pressure, or you want to be able to walk up a flight of stairs without being winded, focus on these goals and break them down. By setting reasonable goals, you'll find that it is much easier to see real progress.
It's not about being able to fit into that old pair of jeans again. It is about being healthy enough to enjoy life around you. By finding the right perspective, you are no longer doomed to failure. You have the ability to take your future into your hands and work towards your goals that will help you enjoy it.
One word of caution. It is never healthy to set happiness goals for weight loss. For example, "I'll be happy if I can just lose x amount of pounds." Never assign your happiness to a number, you're selling yourself short. This mode of thinking starts a spiral that is hard to stop. Instead, set a happiness goal that centers around something more tangible. "I'll be happy if I can play with my children without feeling tired."
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June 23rd, 2008 — Vitamin A, Vitamin C, calcium, diet, potassium, sodium
Whenever you start a diet you're going to need to make sure that you are taking the right supplements for your body. Most "diets" lack one or more of these supplements. Without the proper balance of nutrients and vitamins, your body can easily feel deprived and your cravings can skyrocket out of control. There are several supplements that most people need while they're dieting, but you will need to check with your doctor before adding them. These are general supplements you can use, but our advice cannot replace that of a doctor.
1. Vitamin C -
This is an essential vitamin when it comes to dealing with stress. Even if you don't realize it, dieting is very stressful on your body. It's having to deal with cravings, a reduction in calories and to some extent, deprivation. This means that its working overtime, even if you're not. Vitamin C helps your body undue the damage caused by stress and the antioxidants make sure that your cells stay healthy. If a supplement is out of the question, try to drink some orange juice or eat a tomato.
2. Potassium -
If you suddenly cut out a lot of foods that naturally contain potassium, it's very easy to get unbalanced. In addition if you are exercising as part of your weight loss plan, it is all too easy to lose potassium, which can lead to dehydration, muscle cramps and a feeling of weakness. However, you're going to need to make sure that you are not getting too much potassium, since it can have side effects. Check with your doctor to see how much you really need before supplementing.
3. Salt -
While this is not a traditional supplement, you're still going to need to make sure that you have at least some sodium in your diet. A lack of proper sodium can also make you feel very sick. While it's important to cut out processed foods that are very high in sodium, you'll need to make sure that you are getting at least some salt. In addition, most table salt is iodized, which is very important for your thyroid. Some people that completely remove sodium from their lives end up with thyroid problems due to a lack of iodine in their systems.
4. Calcium -
In order to keep building strong bones and muscles, you're going to need to make sure that you are getting enough calcium in your diet. If you are on a diet that cuts out dairy products, this is even more important.
5. Vitamin A -
While you don't want too much of this vitamin, it is important for your eyesight. Make sure that you are getting it in the form of uncooked carrots or through a supplemental pill.
For most of these needs, it is best to take a multi-vitamin while you're dieting. It's a lot easier to get everything you need this way instead of taking dozens of different pills. Ask your doctor which multi-vitamin is right for you. I get vitamin C, vitamin A, and potassium (and others) via my multi-vitamin, salt from almonds, and calcium from my daily double tall non fat no foam latte. That tiny little pill can really make a difference when it comes to feeling strong and healthy.
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June 4th, 2008 — blood sugar, detox, trigger food
One of the most talked about concepts in the diet world right now is the process of detoxing your body from certain foods. There is a lot of hype surrounding this technique, so let's take a hard look at it to help you determine whether or not it's right for you. Like any diet, there are some that simply aren't suited for your personality, and there are those that are the perfect fit. Let's see what detoxing really stacks up to.
First and foremost, the detox process is not an easy one. Some foods are very addicting and can be very much like a drug. You'll also need to look at why you eat these "danger" foods. This will help you detox not only your body, but your mind as well. If you're not addressing both problems, you're doomed to fail. It's just like battling a drug addiction. First, you have to acknowledge the problem, then you have to take the steps to overcome it.
If you're not ready to take that step, then a diet detox most likely won't work. You need to have your head in the right place so that you will be able to get through the first few days. It ‘s not easy to completely cut out your favorite foods from your life, especially if you've become dependent on them. If you're not mentally ready, it will be all too easy to throw in the towel.
There are some cases where a diet detox can actually be harmful, or at the very least, very painful. If you eat a lot of sugar every day, your body is used to these levels. Suddenly remove all of that sugar and your system is going to go into meltdown. Your blood sugar levels will drop, you'll feel cranky and you may even experience symptoms of hypoglycemia, or blood sugar that is too low. The same is true if you're trying to detox from soda or even ice cream.
The whole point of a diet detox is to break the cycle of cravings. It is definitely not an easy way, but it can be effective. The best bet is to start with a secondary "danger" food. This gives you a chance to get a taste of success and will prepare you for handling the bigger craving. For example, if you are addicted to potato chips as well as ice cream, start with the potato chips. They're a lot easier to give up and you'll gain some confidence once you kick the habit. You can then move onto ice cream with a better outlook.
If you don't have a lot of willpower, or you are not someone that does well on a deprivation diet, then a diet detox is probably not the answer. It can be very effective, but only if you want it to be. If cold turkey quitting is a problem for you, there are other methods of losing weight that are just as effective.
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May 22nd, 2008 — healthy eating, motivation, trigger food
Starting a diet can be a momentous event and most of us going into it with the best intentions. We want to lose weight and we want to look and feel better, at least for the first few days. Three days in however, and you may be ready to completely chuck your diet so that you can go back to eating real food again.
There are a few keys that will help you avoid cheating on your diet. You can employ any number of them to assist, but remember, even if you do end up cheating a little, it's not the end of the world. Call it a day and start your diet again. It's only a problem if you give up and lose focus. Let's go over a few of these keys that will help you avoid cheating.
1. Don't start a deprivation diet.
Strict diets usually get fast results initially, but these are usually wiped out if you cave to intense cravings. If you know that you have a hard time giving up your favorite foods, don't doom yourself to failure by starting a deprivation diet. Instead, find ways to simply eat less of these foods. You won't end up feeling as though your cravings are controlling your life.
2. Allow yourself a little wiggle room.
You'll need to have pretty good discipline for this to work, but your diet will be much more successful if you allow yourself a little freedom here or there. If you simply must have ice cream, than allow yourself to have one small portion every few days. Just make sure you can keep it to that portion or you will have sabotaged yourself.
3. Set up rewards.
One of the best ways to avoid cheating on your diet is to set up a rewards system with your goals. Just make sure that the rewards are not food related. For example, once you reach your first five pounds lost, go get a manicure, or do something that you really enjoy. This helps keep you motivated, even when the going is tough. It gives you something else to focus on and makes it easier to stay focused.
4. Stop kicking yourself.
You can preprogram yourself to fail if you believe that you cannot do something. Instead of saying that you can never stick to a diet and always end up cheating, tell yourself that you can do this. When the going gets tough, keep repeating "I can do this." If you do it often enough, you'll start to believe it and you'll be able to make it a reality.
5. Avoid known problem areas.
If you have a hard time sticking to your diet when you go out with friends, it's time to evaluate your activities. Stay away from restaurants where you know it's going to be tough to stay on your diet. Give up going to the bar every week. You'll be able to see results in less time and you'll be able to avoid the traps that always derail you.
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