How to Break Free From Compulsive Overeating

Compulsive Overeating

Why don’ t you just go on a diet? Really? “I’m so sick of hearing it,” Jenny said. “Do people think I enjoy being fat? If it were easy, I’d lose weight. I’m so miserable!”

Jenny was stuck. She knew she had a food problem, but nothing she had tried in the past had ever worked. She was fifty pounds overweight and she felt tired, frustrated, marginalized in the workplace, and ready to give up.

Compulsive OvereatingJenny suffers from a common problem: compulsive overeating. It started when she was little and her mother would use food as a solution to Jenny’s problems. Jenny never learned how to deal with painful emotions—she just ate. Over time, she learned to associate food with comfort.

Compulsive over eaters use food to distract, bury, or calm strong emotions. They live with guilt, shame and often have impulse problems in other areas of their lives.

What’s the solution? What can folks like Jenny do to break the addiction cycle? Two things: choose to make a lifestyle change, and be willing to get naked with their pain.

To break the cycle, Jenny needed to start noticing the pain she’d buried with food. Eating may fill you for the moment, but the pain is still there. Food won’t fill your heart. If you need love and you overeat—you still need love. The key is finding out how the pain is connected to your need for food.

Compulsive overeating becomes a learned response to a blocked goal (i.e. love, acceptance). The difficulty is, food meets some significant needs for acceptance in the lives of overeaters and creates a powerful drive state that compels them to fill that need at all costs. The tension and anxiety created by not having a need met makes us incredibly uncomfortable. And we’re not comfortable being uncomfortable.

To break free, several key things need to occur:

Compulsive Overeating

Learn to become comfortable being uncomfortable

This means you have to learn to sit with painful emotions and learn more adaptive ways of dealing with them. You have to push through and realize that while painful, strong emotions won’t do you in. Try journaling, talking to a trusted friend, exercising, or meditation

Distract

Develop a list of behavioral distractions to try before you overeat (go for a run, take a hot bath, watch a movie, call a friend)

Notice your triggers

Pay attention to what your eating triggers are. If you have a disagreement with your spouse, feel rejected, or sad-notice it, and see how it’s connected to your need for food

Think Bigger Picture

How much does what you weigh really matter in the entire scheme of life? Does being a certain weight add value to your life or your relationships? Do it make you less worthy of love? Is there something more redemptive that you could be putting your time and energy into that would make you feel better about your contribution to society

Compulsive OvereatingElicit Support

Statistics show that people who have a good support system fair better at overcoming any type of mental health disorder. Find a couple of people who will agree to walk along side you through this journey of self-discovery

Because most compulsive overeaters deal with a great deal of shame and self-loathing, they generally have a low self-image. There is only one solution for that—not allowing your value to be determined by what others think, and remembering you are more than a number. You are not defined by what you see in the mirror

There is no quick fix for an eating disorder. The work is hard and takes intentional deliberate effort. The good news is you really can do it if you set your mind to it!

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How to Detox With Food

FoodSometimes you want to rid your body of as many toxins as possible. People often want to do this before starting a weight loss program. Some like to do it before the holidays.

One way to do it is with food. This requires eating only healthy foods that help to cleanse your system, and avoiding those with preservatives or bad ingredients. Here are some tips for detoxing your body with food.

Start With These Tips

Before we look at the foods that are good options for detoxing, there are a few things to keep in mind. Here are some basic tips for detoxing with food:

Always read the ingredients – Every single thing you put into your body should be done with care. Even if a label says ‘organic’ or ‘natural’, that doesn’t mean it doesn’t contain preservatives, food coloring, or high-fructose corn syrup.

For the most part, these ingredients are not necessary. Make sure you read the ingredients of every single packaged food you eat so you know what to eat and what to avoid. If you don’t know what an ingredient is, you probably don’t need it in your body.

Rinse fresh produce – Using fresh produce is highly preferred over frozen and canned fruits and vegetables. However, rinsing your produce is needed just in case it was sprayed to avoid insects and premature rotting. Even organic fresh produce could use a quick rinse.

Try green tea with lemon in the morning – Instead of grabbing an energy drink or your usual AM cup of coffee, continue with the detox by having green tea with lemon. The hot water combined with the healthy tea and lemon gives you a boost of energy and is a great way to start the day.

Drink plenty of water – You should always be drinking plenty of water, even when focusing on food for your detox.

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Detox With the Right Foods

With the tips out of the way, it is time to look at a few foods that are good for detoxing. These foods are highly recommended for your food detox.

Artichokes. Artichokes are a powerful antioxidant that helps to cleanse your liver and help your body digest fats better. You will experience less inflammatory responses from the fats you eat.

Watercress. This is a type of vegetable that goes great on noodles or in a salad. Watercress is not only good for you, but it can help to clean the enzymes in your liver.

Lemon. The vitamin C you get from lemons is perfect for a detox since it helps to improve your digestion and cleanse your system.

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The Secrets of Protein and Weight Loss

Protein and Weight Loss

Protein is essential to our bodies and can be a tremendous aid on your quest to lose weight. Eating plenty of protein while dieting (or any time) will help keep your body from burning muscle tissue instead of fat.

Also, it helps build and preserve lean muscle tissue. If eaten properly, protein can be your best ally when dieting.

Studies have shown that people eating a diet high in protein typically burn more fat than those eating a low-protein diet. One reason this occurs is that of the thermic effect.

The thermic effect is the energy our body uses to consume and process food. Calories are burned during the process. Since protein requires more energy to digest, more calories are burned in the process and less fat is stored in the body.

On the other hand, carbohydrates and dietary fat are much easier to digest, but they are quickly turned to body fat and few calories are burned.

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A Day’s Work for Protein and Weight Loss

One day may consist of many meals or only a few. Consider this – the thermic effect is at its peak about an hour after you eat. Therefore, it’s important how you take in your calories throughout the day.

If you eat three large meals and a snack or two in one day, your body works extra hard about an hour after each meal to process the food.

The problem is your body will become extremely fatigued while trying to process large meals. This causes you to be less active and to burn fewer calories.

One way to get your body moving in the digestion process is to eat five to six small meals per day. Eating small meals will enable your body to digest and burn calories without burning you out.

The meals will be easier to digest, and by adding more protein, you’ll be burning calories more often throughout the day!

weight loss

Sources of Protein

There are many sources of protein, from food to vitamin supplements. You shouldn’t eat only protein because your body needs many other sources of good nutrition as well.

You can, however, add more protein to your diet and eat a healthy balance of all necessary foods. Adding more protein increases your metabolism so your body can more easily burn all calories.

Some of the richest sources of protein include meat, chicken, fish, turkey, eggs, and cheese. There are also plant proteins, which are found in beans (soybeans included), nuts and seeds, pumpkin and squash seed kernels, and lentils.

There are also other sources of protein such as Herbalife products, vitamin supplements, and protein-rich shakes for meal replacement. These nutritional supplements and others offer an easy source of protein without having to eat so many meals throughout the day.

As you can see, healthy protein can add enormously to your diet programs efforts. Utilize the overview above concerning healthy protein as well as weight-loss to start living healthier today!

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Healthy Eating Tips For Busy Moms

Healthy Eating Tips

Moms are constantly on the go. Whether you are a working mom or a stay-at-home mother, it is hard to find the time to sit and eat a meal, let alone a healthy one. Right here are a couple of pointers to slip that healthy and balanced consuming into the busiest of routines.

Exercise is important but eating is the best way to get the nutrition that you need to keep the body healthy. If your eating habits are poor, then the benefits of exercise are decreased. In essence, you are working against yourself.

The world of work has necessitated the need for instant everything, including food. If you don’t have time for breakfast, you grab a pre-packaged granola bar. For lunch, you eat a frozen microwaveable meal and grab a soda from the vending machine. Dinner comes from a fast food restaurant or other takeout places.

For a busy mom, this type of processed eating is not going to yield the energy she needs to make it through the day successfully.

Healthy Eating TipsThese foods may be okay in a pinch, but they definitely should not be the rule of thumb. Healthy eating habits for mom also translate into healthy eating habits for the rest of the family as well.

Let’s start with what mom needs to eat. No more than twelve ounces of protein is needed per day.

People don’t realize that getting that much protein is not hard. Usually, we are getting too much protein which gets stored in the body as fat.

One or two servings of fruit and five to seven servings of vegetables are recommended each day. Fats should be kept to a minimum with most being unsaturated oils.

Carbohydrates should come in the form of whole grains, beans, and legumes. Very little processed sugar should be consumed.

The best way to achieve this is pre-planning. The evening before, plan what you will eat the next day. Package your snacks into portion sizes and put together your meals.

Weekends are a good time to cook several meals for the week ahead. This way, the meals can be separated into containers and frozen to be warmed up later. Because you have prepared the food, you know what types of ingredients are in it.

Healthy Eating Tips If you plan to be out during lunch, fix a salad or other meal that does not need refrigeration. If it does, carry an insulated lunch bag with an ice pack. This way, you are never without something healthy to eat.

A busy mother can still be a healthy mother. Use weekends to prepare future meals. Get the family involved to lessen the work and increase the variety of meals.

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A Low Carb Diet Worked For Me

Low Carb Diet

There has been a considerable measure of talk as of late about the imperative of removing starches, or low carb diet, from an ordinary eating routine.

I can’t reveal to you what number of articles I have perused and what number of news cuts I have viewed about the advantages of a low carb diet eating plan.low carb diet

In all honesty, I’m somewhat tired of hearing every one of the reasons that I ought to modify what I eat.

I’m tired of catching wind of the majority of the outcomes on the off chance that I don’t roll out these improvements.

I don’t, in this way, need to endeavor to persuade anybody perusing to roll out the improvement to a low-carb slim down.

I basically need to share that changing to a low carb diet count calories totally worked for me and my way of life.

I can’t recall precisely what it was that driven me to venturing out into the universe of low-carb for myself.

I think maybe I was simply tired of being overweight and of feeling torpid constantly.

I get the facts demonstrate that life needs to get extremely awful and that we need to need to roll out improvements previously we really will.

My physical well being got sufficiently terrible that I extremely wanted to roll out improvements.

So I spent a couple of evenings at my nearby book shop and left away with a couple of books.

That appeared the most sensible and the most accommodating toward the finish of my pursuit.

One of them was tied in with going low carb diet.

low carbI was hesitant of going low carb diet for one principle reason:

I enjoyed carbs and most sustenances that were carb-filled a great deal.

I loved eating breads, baked goods, sandwiches, treats and numerous other carb-accommodating things.

I realized that on the off chance that I endeavored to curtail carbs it would truly adjust my eating regimen.

It took me a couple of long periods of bantering before I came to understand that indeed, I wanted to attempt the low carb diet plan and check whether it worked.

Low Carb Diet

I started my preliminary of low-carb eating by experiencing my wash room and icebox and hurling out everything that conflicted with what the low carb diet book said I ought to eat.

I was astounded at how little was cleared out. Just right then and there did I really perceive how unequal my eating routine had been.

I went to the store and supplanted the carbs with new organic products, vegetables, and lean protein nourishments.low carb diet

I grabbed two or three entire grain things to satisfy the little measure of carbs I assumed be eating.

This denoted the start of a multi day preliminary eating a low carb diet abstain from food. Inside days I was stunned by how unique I felt and by how much my yearnings had changed.

Sixty days after I began my low carb diet eat less I was numerous pounds lighter, loaded with more vitality, and I looked superior to anything I had in 10 years. In this way, take this for what it’s worth.

I’m not saying you ought to complete a low carb diet eating plan. I’m just saying that completing a low-carb plan profoundly changed my life.

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Weight Loss Diet

weight loss diet

Weight Loss Diet

There are many weight loss diet, however each is unique. It’s a smart thought to contemplate the distinctive kinds of plans before beginning on your weight reduction travel. Discover the kind of weight reduction consume less calories that best suits you.

Consider how every influence your body and well being, and how each arrangement fits into your time table or schedule. We should perceive what sorts of eating regimen designs are accessible and what is required with each.

Diets For Fast Weight Loss

In spite of the fact that quick weight loss diet regimen isn’t prescribed as long as possible.

There are some speedy eating methodologies to enable you to lose 5 to 10 pounds in a matter of no time.

These incorporate the low-carb abstain from food, three-to-five-day feast substitution shakes, water or squeeze fasts, and exchange vegetable/organic product eats less carbs in which you eat just natural products one day and just vegetables the following.

These weight control plans work awesome for a convenient solution, however are exceptionally troublesome (and conceivably unfortunate) to keep up as long as possible.

Weight Loss Diet

There are many low calorie consumes less calories with which you will decrease your day by day calories to shed pounds. There are a few different ways to screen your calories.

You can read nourishment marks and tally the calories of all that you eat.

You can likewise utilize a calorie manual for decide what number of calories are in sure nourishments or dishes that don’t have marks.

Weight Watchers gives a simple point counter that computes focuses in view of calories, fiber, and fat grams in nourishments.

Settled Menu Plans

With a settled menu weight loss diet eating routine arrangement, you will be given a run down of the considerable number of nourishments you can eat.

The feast designs are assembled particularly for you in view of your preferences and necessities. This kind of eating regimen can make things simple for you as you get thinner, however remember that you will inevitably need to begin arranging your own particular dinners once more.

So it’s a smart thought to figure out how to design your dinners after you’ve lost the underlying weight. This will enable you to keep the weight off once the settled menu eating routine has finished.

weight loss

Trade Food Diet

With a trade sustenance weight loss diet, you will design dinners with a set number of servings from a few nutrition classes.

The nourishments are dictated by calorie admission, and you can pick and pick among sustenances that have similar calories to give you an assortment of decisions at every supper.

This eating regimen is awesome in the event that you’ve quite recently finished a settled menu slim down on the grounds that it enables you to settle on your own nourishment decisions every day.

Low Fat Diet

Another sort of weight loss diet eating routine is the low fat eating routine, which requires bringing down the admission of fat.

This doesn’t mean eating without fat everything, except essentially bringing down fats (particularly soaked fats) and oils to an ordinary level as indicated by the nourishment pyramid.

Fat should take up to around 30 percent of the calories eaten. Bringing down immersed fat advances sound weight reduction and encourages bring down cholesterol levels to advance great heart well being.

There are numerous nourishments that promote “low fat” however huge numbers of these are likewise high in sugar. Search for sustenances that are low in fat and low in sugar for sound weight loss diet.

Likewise, constrain quick nourishments or settle on more advantageous decisions from the menu, for example, servings of mixed greens or barbecued sustenances. Many seared quick sustenances are stacked with fat.

dietWeight Loss Diet Through Reduced Portions

There are likewise weight loss diet eat less carbs with which just the bits are decreased, however you essentially eat anything you need. You eat just little segments of sustenances and essentially take after your stomach.

At the point when your stomach is vacant, you eat gradually until the point that you feel fulfilled, however not excessively full. You just eat when you’re extremely ravenous.

This kind of eating routine gives you opportunity to pick what you need to eat, yet restrains the amount you can eat.

The idea is the point at which you eat less sustenance in littler bits at that point you’re additionally eating less fat and calories with each dinner, regardless of what the nourishment.

There are likewise pre-bundled dinners and recipes to help advance weight loss diet carbs.

Any eating routine can work in the event that you hold fast to its guidelines, include movement or activities, and drink a lot of water.
Concentrate each sort of eating regimen to discover one that will work for you, and check with you specialist before beginning another weight loss diet eating routine arrangement on the off chance that you have a well being condition or take medicines.

You can undoubtedly look into consume less calories designs on the web and find many free weight reduction tips to enable you to build up an arrangement.

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How to Properly Plan for Successful Weight Loss

Weight Loss

Before taking actions in any weight loss encounter, there should always be a plan first. That is, if we want to come up with positive results.

You wouldn’t want to enter a battle without preparing how to defeat the enemy, would you? Attempting a task without planning is like building a house without a blueprint or playing against a basketball team without planed plays with your teammates. How could you expect a good outcome?

Weight loss is not at all different from the above mentioned plan-necessary situations. It also involves taking actions in proper ways that need to be perfectly planned in order to bring satisfying results. Here are the four key elements you will for making your weight loss plan a success.

weight lossSetting a Goal:

Okay, so your weight is somewhere around 20% above the considered normal for your height. You tend to eat more than 5 regular meals a day. You’re certain that you’re obese or at least overweight. Now, the question is, where do you want your weight to be?

Setting a goal is the first step in planning for weight loss. Know what you want to accomplish. This way, the road you are taking is clear. You can keep track of your journey and whether or not you are going along in the right direction. With a goal in mind, you are always motivated to finish a task, or in some cases, to start doing it.

Be Definite:

Setting a specific goal when planning for weight loss improves your chances of success. You just need to be clear and definite with what you want to happen.

Vague aims such as Id like to be healthier or I need to lose a few pounds tend to produce half-hearted efforts and poor results. Instead, state your goal distinctly:

I want to lose 1 to 2 pounds this week and every week or I want to trim my waist line from 40 down to 38 by the end of the month.

If you need to, write it down and put it where you will always see and read it. This way, you’ll always be reminded of what you want and need to accomplish by the end of the month, the week or even the day.

Be Realistic:

In establishing a definite weight loss goal, make sure that it is possible to accomplish first. How can a goal like Ill lose 15 lbs. in just a week happen if all of the evidence presented by research suggests that you should only burn 1 to 2 lbs in a week?

Goals need to be sensible so that they are within reason to be able to obtain. What happens when you set a goal and don’t reach it no matter how hard you tried because it wasn’t really achievable?

You will only get depressed and disappointed which are two of the psychological causes of obesity. And the problem just becomes a vicious cycle with no end to it.

dietStrategizing: Weight Loss

After carefully defining a goal of what you want to achieve with your weight loss efforts and keeping it in mind, the next step is planning on how to accomplish it.

Planning involves proper scheduling of activities to be done throughout the whole day for a certain period of time including exercises, meals, sleeping and waking.

It comprises of the time these activities should be done, the duration and in the case of eating meals, the food to be consumed and what amounts. This way, inappropriate spur-of-the-moments decisions can be avoided.

A proper and effective weight loss plan consists of quality time for performing such activities. That is, allow enough time to meet the objectives correctly.

For example, sleep should be scheduled to last for around 7 to 8 hours a day so that you’ll be able to get enough rest. Lack of sleep may cause improper eating habits the next day.

Again, plans should be relatively realistic. Include only time and activities you know for yourself you can accomplish for a given period of time.

Also, as you finish preparing your weight loss plan, you might want to write it down since you cant always remember when you’re supposed to do each part of the plan.

Post it in a place where you can always see and read it to remind you what your plans are for the day. Try your best not to skip anything in your scheduled plan so as not to ruin the effectiveness of it.

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How To Lose Body Fat

how to lose body fat

How To Lose Body Fat

How to lose body fat is a big worry for many people. Each year, yet another diet book, exercise plan or fat burning potion is added to the pile in the closet.

None of these get-thin-quick gimmicks seem to work, and in some cases, the fat returns in greater numbers than it left. The big question is: how to lose body fat, and how to keep from finding it again.

All of these fat-busting plans are ignoring the basic truth of how to lose body fat: you have to work hard, and carry on working hard, to loose inches and keep in shape.

A quick loss plan does not cover you for the period after you complete the program.

If you have a six-week inch-loss plan, what happens on the seventh week?

how to lose body fat

What happens a month after you finish? It wont take too long for that fat to come back.

A weight loss supplement that is supposed to burn body fat will probably waste your money, and will not help you.

The most important factor in how to lose body fat is diet.

No matter how many hours you put in at the gym, if you are still consuming more calories than you burn you will carry on gaining weight.

Take a close look at your diet. An ideal weight-loss program includes regular meals, and a fat-limitation diet that is 55% carbohydrates, 30% protein, and 15 percent fat.

Cutting fat out of your diet completely, or skipping meals, could convince your body that you are starving, and this means it will try and store whatever fats come its way exactly the opposite of what you wanted.

A balanced diet combined with exercise is the only way how to lose body fat and keep it off. If you find that you are having problems losing those last few pounds, then dropping carbs and increasing protein will probably provide you with the answer.

Exercise is another important factor in weight loss. Burning body fat means getting the body to use stored fat as an energy source.

The intensity of exercise, the length of time the exercise is performed for, and diet are the major factors in influencing the body to use fats instead of glucose for fuel.

You should focus on increasing your physical activity rather than drastically reducing the amount of food you eat. Losing more one kilo a week implies that you are losing muscle rather than fat.

how to lose body fat

The most suitable kind of how to lose body fat exercise is aerobic. A low to moderate exercise of this kind will burn fat, whereas the higher intensity exercise will just burn glucose.

Any exercise will burn more stored carbohydrates at the beginning, and it usually takes between 20-30 minutes for any fat to be burned at all.

Of course, the greater the intensity of exercise, the more calories are burned, but for many people, a lower intensity of exertion is the most practical.

Over exercising is a danger which everyone should be aware of, and if you are worried about risk of injury, consult your doctor before beginning.

Regular aerobic training should be complimented with some weight training. Many people are intimidated by this, especially as it is possible to gain weight when you begin.

However, resistance training is essential if you wish to build muscle (muscle cells burn calories more quickly than fat cells 50-100 calories per kilogram of muscle a day as opposed to 5-7 per kilogram of fat.

Strength training is the best way to increase muscle mass, and in addition to an aerobic exorcise is how to lose body fat.

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7 Calorie Burning Tips

Calorie Burning Tips
These are just a few habits you can embrace to start revving your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. These are all small habits that contribute to a big difference and increase your metabolism over time. You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.

1) Move More

Sedentary people burn about one-third less calories per day. By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories. The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories:
Tap your feet
Swing your legs
Stand up and stretch
Move your head from side to side
Change position
Wriggle and fidget
Pace up and down
Use the restroom upstairs
Park in the furthest corner of the parking lot
Stand up when you’re on the phone and step from side to side
Clench and release your muscles

2) Eat Little and Often

Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.

3) Eat Fat

If you want feel good and keep the fat off you need to first put it in. Fat not only tastes good our bodies need it to work efficiently. By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential. Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.

4) Drink Cold Water

Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.

5) Exercise With Weights

Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.

6) Spice up

Eating hot spices might speed up your metabolism. Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.

7) Eat More Protein

Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process. Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time and this can help you to not overeat later in the day. Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.