Weight Loss Journal

When it comes to the trio of protein, fat and carbs, most people tend to focus on the last two. They are demonized, championed, reviled – you name it. But in this mess, protein is usually forgotten, or lumped into a category where it doesn’t belong. Protein is vital, especially if it is the right kind of protein. In fact, the right kind of protein can actually aid you in your weight loss efforts.

Body builders are probably the ones that are best informed about protein. They eat it in large amounts, especially after exercising and they know the value that it brings to their efforts to build muscles. What the average dieter may not know is that protein not only builds up lean muscle mass, but by doing so, it can help increase your metabolism. When you couple that with a plan for exercise and healthy eating, you are setting yourself up for success.

The key is finding the right kind of protein. The majority of Americans get their protein from red meat sources – and these are the same foods that contain a high amount of cholesterol. However, there are many other sources of protein that are quite good for you, and in fact, some of these can even help you prevent disease. When you are looking for the right kind of protein to eat, it is important to focus on these sources, especially the ones that are rich in Omega 3 Fatty Acids.

These proteins are found in fish, lean chicken and even in soy. Consult with your doctor or a qualified nutritionist to see what types of protein you can safely eat and learn more about the different varieties that are available. You can easily start adding these foods in to your diet slowly. For example, you can eat salmon once a week, or try having tuna fish (canned in water only) for lunch instead of a hamburger.

The more you begin to replace bad foods with high quality protein, the more effective your weight loss efforts will be. Protein is especially helpful as a mid-day snack, and can provide the fuel you need to get through a tough day and make it until dinner. Low fat cottage cheese is a wonderful source of quality protein, and you can also find good proteins in soy nuts, and other fun snack food.

Try to stay away from pre-packaged protein bars, unless you carefully read the label. Many of these bars are laden with fat and carbohydrates and even though they may claim to be healthy, you may be stepping backwards instead of forwards in your weight loss efforts by eating them.

The right balance of protein will help you build up lean muscle mass, especially if you are exercising regularly. Try adding a few of these protein sources to your diet this week and see how much better you feel. Chances are, you’ll want to keep going and your body will definitely thank you.

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Trying to map out a new health plan can be difficult, especially when you are used to overeating on a regular basis. Many of us don't even realize just how much we eat and how this can affect our bodies. The key to weight loss is the simple formula of calories in - calories burned. If you're taking in too many calories, you're just not going to lose weight the healthy way.

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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One of the best ways to ensure healthy weight loss is to find the right balance for your meals. Proteins, fats and carbs are all essential, but you need to have the right amount of each to make sure that your diet will work. It can be a little difficult at first, but once you get started it will become easier.

First, you'll need to discuss your options with your doctor or with a nutritionist. They can help you come up with a percentage of each type that will work for your own unique needs. Remember, we are not all the same when it comes to the type of fuel that we need for our bodies. Some people can get away with a diet consisting largely of protein, while others will not be able to do without carbs.

In order to avoid feeling deprived, you need to find this balance and the right percentage. Commonly, most dieters stick to the 40/30/30 percentage, but you may find that you need to tweak this a bit for your own needs. With the right balance you should not experience feelings of dissatisfaction or cravings.

One of the main reasons that we suffer from cravings and have a hard time handling a new diet is due to blood sugar. After years of indulging in sweets, our bodies become used to that influx of sugar. If you suddenly stop eating these foods, your blood sugar can get out of whack very quickly. The sudden lows can lead to dizziness or feeling light headed.

To avoid this, make sure that you are getting the right amount of good carbs in your diet to replace the bad ones. For example, instead of eating white bread, switch to whole wheat. Instead of a can of soda, have a piece of fruit. You'll be giving your body the sugar it needs with much less calories.

Protein is a very important part of building lean muscle mass which in turn serves to ramp up your metabolism. Once again, the key to finding the right balance is substituting high risk protein with foods that are good for you. Instead of having a fatty piece of red meat, eat a chicken breast or a serving of tuna. Your body won't feel deprived, because it is getting the right amount of protein, just in a lower calorie form.

Although you wouldn't think it made sense, our bodies actually do need fat to function properly. If you try to aggressively cut all fat out of your diet, your body is definitely going to suffer. However, you need to make sure that you are eating the right kind of fat. Stay away from saturated fats, like butter, and use the "healthy" fats such as olive oil.

It may not be as tasty at first, but you'll be providing your body with the fuel that it needs to survive and retraining your cravings with much healthier foods.

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So many of us get caught up in the push to lose weight that we let our health slide. There are a few ways that you can make sure that you are staying healthy when you're loosing weight, and they're not hard to do at all. You will need to see a doctor or a nutritionist before you get started, to make sure that you've picked the right path. Let's go over just a few ways to stay healthy when you're on a diet.

Pick the right kind of diet -

There are so many fad diets out there and their big promises suck a lot of us in. However, many of these diets are incredibly unhealthy and can do real damage to your body and your metabolism. Always ask your doctor about a new diet before you go on it, to make sure that it is a healthy choice. However, if they tell you it is not healthy, don't just give up. Ask them what kind of diet they recommend for you.

Get on the right supplements -

In order to maintain your health during a diet, it is important to make sure that you are getting the right vitamins and minerals. Ask your doctor what supplements they recommend for you. If you are already taking a one-a-day multi-vitamin, keep taking it. It should contain a good balance of all the different vitamins and minerals you'll need for each day.

Start a healthy exercise plan -

Jumping right into a 2 hour a day exercise plan is not going to do your body any favors and in fact, you can end up injuring yourself. If you have not been active, you need to start small and build up your endurance. Don't be ashamed to exercise for just 15 minutes - it's better than nothing. Slowly add more time each day until you're at a level that is healthy for you.

Drink enough water - but not too much -

Water plays such an important role in our health. We all need it, and when you're dieting, water can really help you feel less hungry. However, you need to make sure that you are not drinking too much water, which can actually be dangerous. Use this simple formula to see how many ounces of water you should be drinking every day - take your weight and divide it in half. This will be the amount of ounces you should be drinking. Just as a reminder - one glass usually equals around 8 to 12 ounces, depending on the size of the glass.

Get plenty of sleep -

Your body is going through a lot while you're dieting and it is very important to make sure that you get enough sleep. This will help balance your body's stress hormones, which can play a role in how we retain weight. Try to get at least eight hours of sleep every night while you're on a diet, and try to get to bed before midnight.

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I have always been a big fan of video games. I don't play them very often anymore...  if I do I usually stop after no more than a week.  I just have too much to do and too many other things that are more important.  That being said I ran across an advertisement for My Weight Loss Coach for the Nintendo DS.  It is a game the will help supposedly help you lose weight.  I have not tried it, have you?  Please leave a comment and tell me what you think.

Here is the advertisement...

Play to Lose

My Weight Loss Coach is a new game that helps you lose weight by encouraging you to adopt healthier habits.  It was developed by a nutritionist and includes great tips that are easy to incorporate into your everyday life.  Tips like flexing your stomach muscles every time you walk through a doorway.

The game comes with a pedometer that records the steps you take and helps you stay on track with you goals.  At the end of the day, just plug the pedometer into your Nintendo DS system to see how you're doing.  And it's more affordable than diet programs and gym memberships! So as you trim down, your wallet will stay its plump old self.

My Weight Loss Coach.  It's an easy, almost too easy, path to a healthier you.

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