Tuesday, November 04, 2008
Man am I glad yesterday is over with! I hope I don't go through that anytime soon! I felt like I had swallowed the refridgerator at the end of the day!! FINALLY felt full after having my dinner though; tossed salad and chicken wings. ABOUT TIME! Today everything seems to be back to normal! IDK maybe it had something to do with the tail end of my T.O.M? Which would be totally wierd and out of characterSo now today it's off to work for eight hours! WALK WALK WALK LIFT LIFT LIFT!I still don't have my full voice back either. I've tried everythignI know to sooth the ole' vocals but still no real improvement Going to make a Dr appointment today Not jsut for that but for other reasons as well.
Monday, November 03, 2008
Whew oh my I think I need a serious computer break here I've been going at it since "the break of day"! LOL My mind is tired!
Got many things accomplished though! New things started and everything caught up again! It's been a busy day!
The weekend found alot of accomplishements too and plenty of exerciseNow I still have a few things to catch up on around the house and then I'm going to call it a day!I don't know what's going on with me today I can't seem to get enough to eat! I've got this hunger going that won't stop! I've eaten something almost every hour! It's not asa though I'm starving myself or getting enough but I've felt ravenous all day long! What is up with that! I've behaved though! Every time I'd went to eat something it was fruit or a glass of fruit juice or a 100 calorie snack! I'm sticking to my guns!
Friday, October 31, 2008
Keep the pounds at bay: Eat slowly
Research shows that people who wolf down their meals are three times more likely to become overweight
It's not just what you eat that can pack on the pounds. It's also how you eat. It seems it pays to be the last person to finish a meal, even if it drives the rest of your dining companions crazy.
According to a study published last week in the British Medical Journal, people who wolf down their meal and eat until they're full are three times more likely to be overweight than those who eat slowly and modestly.
Eating slowly is often advised for weight loss because slower eating allows appetite-related hormones to kick in and tell your brain you've had enough before you overeat.
Since it takes about 20 minutes for these signals to register, it makes sense that eating quickly can cause you to eat too much before you're fully aware of it.
In the study, researchers from Osaka University in Japan tracked the weights and eating habits of 1,496 men and 2,644 women aged 30 to 69. Participants were asked whether they usually eat until feeling full (yes or no) and to rate the speed of eating (very slow, slow, medium, or quick).
Both types of eating behaviours were common among men and women. The eating-until-full group was twice as likely to have a body mass index classified as overweight than those who stopped eating before feeling full. (A BMI of 25 or more is considered overweight.) The quick-eating group was also twice as likely to be overweight than those who ate more slowly.
But the combination of eating habits - eating until full and eating quickly - boosted the risk of being overweight threefold.
Previous research has revealed that fast eaters consume more calories, and at a rate 3.5 times faster than slow eaters.
A 2008 study of 30 women found that eating lunch under slow, versus fast, conditions resulted in fewer calories and smaller quantities of food being consumed, even though the meal took 20 minutes longer to eat.
The slow eaters also reported feeling more satisfied than the fast eaters. (To eat slowly, the women were given small spoons, asked to take small bites, put down their spoon between bites and chew each bite 20 to 30 times. Fast eaters were given big spoons and told to consume food without pauses between bites.)
Eating slowly and savouring food may also explain, in part, why rates of obesity are lower in France than in North America despite a fatty diet. A 2003 study reported that the average McDonald's customer in the United States spent 35 per cent less time at the table. The French spent 22.2 minutes eating and sitting at McDonald's, while Americans left the table in 14.4 minutes.
It can be challenging to eat slowly. It requires concentration and awareness. The following tips will help you slow your eating pace, savour your food, and possibly even lose a few excess pounds.
To help fill your stomach, drink 250 to 375 millilitres of water before eating your meal. Take sips of water between bites.
Pause between bites
After every bite, put down your knife and fork and chew thoroughly. Do not pick up your utensils until your mouth is empty. Chewing food thoroughly also leads to better digestion.
Assess your hunger level
Listening to your body's hunger cues can help reduce your calorie intake. Determine how hungry - or satisfied - you feel before you eat, halfway through a meal, and after you finish eating. Stop eating when you feel satisfied, but not full.
Use smaller plates
Instead of piling your food on a large dinner plate, serve meals on luncheon-sized plates. The plate will look full and you will end up eating less.
Push your plate away as soon as you feel satisfied. Don't pick at food left on other people's plates or take second helpings. To resist the temptation to eat seconds, don't serve food "family style," and cook only one serving a person.
Brush your teeth
To prevent nibbling while cleaning up after meals - and snacking after dinner - brush your teeth after eating to dampen the flavours of the meal. Chances are, your craving for more food will pass.
If you feel famished, you're more likely to eat quickly, and more food than you need. Go no longer than four hours without eating. Include between-meals snacks such as fruit and yogurt, a handful of almonds, or a small energy bar.
Plan family meals
Sit down to meals with your partner or family and make conversation part of the meal. Talking during a meal slows down the rate of food consumption.
Eating in front of the TV, while reading, or while driving leads to mindless eating - and overeating. Reserve the kitchen or dining room table for meals, and pay attention to the fact that you're eating.
Dine to music
If you overeat when you're anxious, stressed or depressed, consider turning on your stereo during meals. Research shows that listening to music can help reduce anxiety, irritability, fatigue and depression. To slow your eating pace, choose mellow music. Calm music with a slower beat helps you relax and slows down eating.
Thursday, October 30, 2008
If you are obese, you're putting your health at risk. Take control of your weight now to reduce the possibility of suffering serious complications. Having tried and failed in the past is no excuse to give up on yourself now. Dr. Phil spells out the most common weight loss pitfalls so that you can avoid them.
What is your excuse? "I don't have time to work out? I'm too busy working?" Get real! Life Law #1 is "You either get it or you don't." What is making you fat? It isn't your schedule or your metabolism or your willpower. Stop making excuses.
Letting your weight be your payoff.
Life Law #3 is, "People Do What Works." How is your weight working for you? What is your payoff for being overweight? Does the weight protect you by providing a barrier? Is the weight a form of rebellion? Do you get attention from it by playing the victim? Is your overeating a way of getting pleasure? Accept that you have chosen to be overweight because of the payoff, and have stayed overweight by having a lifestyle that contributes to it.
Diets don't work because dieting is not a long-term solution. If you diet to lose weight, you'll gain the weight back once you get off the diet. Remember, you behave your way to success. There are no quick fixes. Even gastric bypass surgery can only provide short-term results if your behavior and your thinking don't change.
Responding to triggers.
What triggers you to overeat? Is it a certain time of the day? Do you turn to food when you get upset? Life Law #4 is, "You can't change what you don't acknowledge." So you need to be honest about how you are using food, and change the way you respond to your triggers.
Listening to internal dialogue.
What is your internal dialogue saying? That you're a failure? A quitter? That you'll never lose weight? If so, you need to change these limiting beliefs because they are sabotaging your efforts. How will you change if you don't believe you can change? How can you lose the weight this time if deep down you believe that the outcome is predestined and that you are destined to fail?
Thursday, October 30, 2008
Weight-loss goals: 10 tips for success
Well-planned weight-loss goals can help you convert your thoughts into action. Here's how to create successful weight-loss goals.
Weight-loss goals can mean the difference between success and failure. Well-planned weight-loss goals keep you focused and motivated. They provide a plan for change as you think about and transition into your healthy lifestyle.
But not all goals are helpful. Unrealistic and aggressive weight-loss goals — for example, losing 10 pounds each week or fitting into your high school jeans — undermine your efforts. They're difficult, if not impossible, to meet. And if your goals are beyond reach, you're more likely to feel frustrated and discouraged and leave your weight-loss plans by the wayside.
So how do you create weight-loss goals that will help, not hinder, your weight-loss efforts? These 10 tips can get you started.
Personalize your goals. Set goals that are within your capabilities and take into account your limitations. Also, take into account your personal fitness level, health concerns, available time and motivation. Tailoring your expectations to your personal situation helps you set achievable goals.
Aim for realistic weight-loss goals. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week. To do this, you need to burn 500 to 1,000 calories more than you consume each day through a low-calorie diet and regular exercise. Losing weight more rapidly usually means losing water weight or muscle tissue, rather than fat.
Focus on the process. Make your goals "process goals," such as exercising regularly, rather than "outcome goals," such as losing 50 pounds. Changing your process — your habits — is the key to weight loss.
Make sure that your process goals are realistic, specific and measurable. For example, set out to walk for 30 minutes a day, five days a week.
Think short term and long term. Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. Your short-term goals (for example, running 30 minutes every day) can become stepping stones to reaching long-term goals (running in a marathon).
Write it down. When planning your goals, write everything down and go through all the details. When and where will you do it? How will it fit into your schedule? What do you need to get started?
Pick a date. Timing is crucial, often making the difference between success and failure. Choose a definite start date and don't put that date off for anything. Be sure to account for life circumstances that might hamper your efforts, such as work or school demands or relationship problems. You may need to resolve some issues before starting.
Start small. It's helpful to plan a series of small goals that build on each other instead of one big, all-encompassing goal. Remember that you're in this for the long haul. Anything you undertake too intensely or too vigorously will quickly become uncomfortable and you're more likely to give it up.
Plan for setbacks. Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. Identifying potential roadblocks and brainstorming specific strategies to overcome them can help you stay on course.
Evaluate your progress. Review your goals each week. Were you able to successfully meet your goals last week? Think about what worked and what didn't. Make plans for how you will reach your goals this week.
Reassess and adjust your goals as needed. Be willing to change your goals as you progress in your weight-loss plan. If you started small, you might be ready to take on larger challenges. Or, you might find that you need to adjust your goals to better fit your new lifestyle.
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