Search Weight Loss Topics:


Page 11234..1020..»


Feb 1

The Fast 800: Everything you need to know about fasting …

Review

‘The revolutionary new diet by Dr Michael Mosley, creator of the 5:2. It is the most eagerly awaited health book of the year’ Daily Mail

‘This new book is full of fascinating information and is incredibly readable. I picked it up in something of a post-Christmas haze and couldn’t put it down.’ Dr Andrew Bailey, Fellow of the Royal College of General Practitioners

‘An important, easy to follow book which is full of surprising and effective weight loss tips. It should change a lot of lives for the better.’ Professor Desiree Silva, University of Western Australia

‘Dr Mosley, one of the world’s leading writers covering nutrition and health, does it again with a very informative and entertaining book.’ Dr Valter Longo, Director of the University of Southern California Longevity Institute

‘This diet changed my life. I lost 16kg (35lbs) in the first 8 weeks and I ve lost another 6kg (13lbs) since. I was a borderline diabetic but I’m not anymore, in fact I’m healthier than I’ve ever been.’ Denise Bach, aged 51

‘I lost 40lb and I’m now a size 10. I feel so much better. This approach is now part of my daily life.’ Penni Cuthbert, aged 33

‘Not so much a diet as a new way of living. I’ve followed Michael’s advice ever since my third bout of cancer and I have not looked back.’ Patrick McIntosh, who at the age of 58 became the first man to walk to the South Pole after surviving surgery for bowel, skin and prostate cancer.

‘In this fast-paced, no-nonsense book, Dr Michael Mosley brings together the latest science – which approaches to dieting and exercise actually work with inspiring accounts of his and others using these strategies to vastly improve their health. This book is a triumph, providing just the right balance of practical advice, scientific reasoning and hope. Dr Mosley shows that armed with the right information, it is within all of our powers to shift excess body weight for good.’

Dr Jack Lewis, broadcaster and neuroscientist –.

Michael Mosley trained to be a doctor at the Royal Free Hospital in London. After qualifying he joined the BBC, where he became a well-known TV presenter. He is the author of the internationally bestselling Fast Diet, The 8-week Blood Sugar Diet and The Clever Guts Diet.

Read the rest here:
The Fast 800: Everything you need to know about fasting …


Dec 26

5 Tips for Long Term Weight Loss & Coupon Codes …

5 Tips for Long-Term Weight Loss

You have lost a certain amount of weight and get back in shape and now looking for ways to keep your weight under control for the long term. It is really hard for some people to lose pounds and when they successfully shed weight, they start finding different ways for long-term weight loss. So, here are 5 tips to keep in shape for the long term. Also, be sure to check out Coupon Code Day Online Discount Codes if you find a product you like and want to try out on your weight loss quest.

Doing weight training at least 3 times a week by short rest intervals around 30 to 60 seconds will help you to keep your weight under control. The 1-hour workout is enough to keep catabolic hormones low and anabolic hormones high. If you do more than 1-hour weight training, then you will lose fat and muscles quickly. Your goal should be the maintenance of muscles that will keep your metabolic rate high. In this way, your body fat will reduce in a steady way. Try to lose 1 to 1.5 pounds of fat in one week.

To increase your metabolic rate, start taking a lean protein that will increase the anabolic hormones and help you to keep muscles in shape. Through lean muscle mass, you will burn more calorie and keep your metabolic rate maintained. Add a low-fat protein like lean red meat, seafood, skinless chicken etc. in your diet chart. In case, you are not getting enough protein in your daily diet, you can eat protein supplements of high quality.

Take care of your diet and eat healthy. Watch your daily diet. Keep away from fat-free or low-fat food products as these products are rich in carbohydrates. Such type of food is giving you calories through carbohydrates that can be not good for your body.

Moreover, sugary food products are harmful to you. Instead, you should eat complex carbohydrates that will prevent fluctuations of blood sugar and reduce the output of insulin which is the main hormone that stores body fat. If your insulin level is high, your body cannot burn stored body fat easily.

If you want to preserve the lean muscle then avoid High-carbohydrate. Start eating high-fiber carbohydrates like lentils, oatmeal, and brown rice. You should avoid pasta, bread, white rice, processed low-fiber carbohydrate sources, and sweets. In order to prevent dehydration, drink 10-12 glasses of water in a day that help to release stored fat to burn as energy.

Saturated fats are not good if you want to reduce weight for the long term. It is better if you reduce the intake of saturated fats and substitute with monounsaturated fats like avocado, olive oil and polyunsaturated fat like flax oil. These types of fats are good fats which you can add to your daily diet. Studies have shown that if you get omega 3 from different sources such as haddock, fish like cod, perch, sea bass, salmon etc, your health will improve and your body lose fat.

People who drink a lot will gain more weight than those who do not drink. When you are doing dieting and putting your efforts to lose weight for the long term it is better to avoid alcohol. If you consume a meal with alcohol, then the body will metabolize alcohol first and the rest of the calories will be stored as fat. If alcohol is something you need to decompress after a long day once in a while then drink a glass of red or white wine. That would be the best option.

See original here:
5 Tips for Long Term Weight Loss & Coupon Codes …


Dec 26

3 Mindset Shifts Needed for Long-term Weight Loss – Your …

Check Also

You’re reading 7 Ways You Can Improve Your Concentration, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Concentration and memory are the two key focus points for every individual. When you are concentrated, your memory automatically improves as you are able to retain the information for a longer period of time.

Having a sharp memory and good concentration power is useful to people of all ages and all professional domains, whether a student or a CEO. Do you not wish that you could have the memory of an elephant who never forgets anything? So, in this article, we are going to discuss some similar tricks and methods that you can use in your daily life to improve your concentration power and in turn, memory.

Before you plan to beat me up, listen. Mind games are an amazing method to improve your concentration.

Moreover, it is more effective when you are playing these games offline rather than opening a new tab and searching for the best mind games to improve concentration.

A to-do list is probably the simplest thing that you can do. With the availability of almost everything over the internet, we are now the people who take out the phone and ask Google everything right then and there. But, what about after that?

Also, have you ever noticed that once you ask your Google assistant whats the weather like tomorrow, you are browsing through your Instagram feed before you realise it?

So, create a to-do list that you can paste right in front of you. Keep it in your view and you will be saved from getting distracted.

You dont need to be a sage almighty or you dont need the peace of nature with a waterfall and chirping birds so that you can meditate peacefully.

Meditation can be done right at your home, at your desk! You just need to calm and focus. Play relaxation music, but take care to not fall asleep. Close your eyes and focus on the one thing that motivates you to go on about your day.

It can be anything, some fictional character, your girlfriend, your parents, money or any other thing. You dont need to pack your bags and depart for the Himalayas but work here and now.

A lazy body is the devils abode. You should not even cry that you have such a poor concentration when all you do the entire day is eat pizza, drink beer, watch tv and sleep.

The first step to a healthy mind is a healthy body. Dust off the shoes in the shelf, put em on and go jogging. Watch yoga tutorials on YouTube and learn the techniques that will open up the jammed parts of your body.

When you start exercising, you will not restrict your energy to your body but channelise it and allow it to flow. Hence, it will improve your concentration and your memory significantly.

I know it hurts but this is actually a way you can improve your concentration power and your focus. It is natural that the person want feels the need to juggle so many tasks at once and try to complete them all at once. Though the capabilities of the human brain are not fully known, we do not know very well that how can multitasking become more efficient.

Hence, for the time being, avoid multitasking and focus on one thing at a time. Rather than trying to complete 5 different works with your 20% efficiency, allow your 100% efficiency on one single task.

There is a phrase I am fond of phones are getting smart and humans dumb. This is really true. If you ever look around yourself, you will see that everyone is busy with their necks down and thumbs moving.

These smartphones and other gadgets affect our brain directly and hamper with our decision making capability, our judgment and our concentration.

Whatever be the thing, we simply ask Google assistant to save a reminder. We ask Alexa to create our to-do list for the day. We need to set birthday reminders for the people who are close to us! Such dependency on technology should be reduced and the brain should be made to function more and more.

Trust me, your concentration will improve significantly after a couple of weeks when you start remembering everything and not your phone.

Every human has a preferred learning style with which they learn everything. Whether you remember better and focus more during a video or by hearing something. Once you identify this, your concentration will improve.

What happens is that you will be able to identify which style of learning suits you more. As a result, you will automatically strive to focus more when your preferred learning style is available. See, your concentration improved.

These 7 tips are easy to incorporate in your daily lives as a way to improve your concentration.

This post is written by a qualified psychology professional who is an Australian assignment help expert at My Assignment Help OZ and has a five years of experience in nursing and psychology.

You’ve read 7 Ways You Can Improve Your Concentration, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

The most critical and challenging period of addiction recovery, according to the Journal of Substance Abuse Treatment, is the first 90 days. It is during this period that a newly recovering addict is overwhelmed with rebuilding his life from the ground up. This includes facing disregarded responsibilities, fears, and emotions from the past. The pressure []

The post How to Cope with The First 90 Days of Addiction Recovery appeared first on Dumb Little Man.

You’re reading Ancestry DNA Tests Dont Always Find What We Expect, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Advances in DNA testing in recent years has made tracing your family tree accessible to the masses, prompting millions to go down the route of discovering their lineage.

But what people find is not always welcome. The results of genetic tests are life-changing, but in some cases people are left wishing theyd remained in blissful ignorance.

Ancestry DNA tests help people to discover their genealogy by taking just a small amount of the subjects DNA, with some of the best ancestry dna test sites claiming that they can reveal a person’s family tree and ancestral homeland for a fee.

The most popular is the aptly-named AncestryDNA itself, from whom you can currently order a kit online for $79. All you have to do is spit into a tube, send it back for testing and analysis and you’ll receive your results in 6-8 weeks. Your results are also kept indefinitely, so at any time you can log on to view and update your family tree.

It can perhaps be one of life’s most rewarding experiences, providing enormous perspective, but finding out everything about your family’s past means finding out about the bad stuff too. And the extreme’s of that are what people aren’t prepared for.

Most people who attempt to trace their genealogy are open-minded and curious, whilst also incredibly excited that science and technology can now give them the tools to unpick their family tree.

But excitement can often mean viewing certain things through rose-tinted glasses. Going through the intimate and very personal task of tracking your family tree is a warts and all experience and has to be treated as such.

Weve all seen the TV shows that unveil shocking things about celebrities past and it can do the same for you.

There are people who find out that their ancestors were adopted, or that someone was conceived as the result of a sperm donor, or maybe that they were the result of an illicit affair.

There are occasions when people discover that a family member in the not too distant past was a very unsavoury character, a serious criminal perhaps.

Of course in many cases it can unveil traits which could well be passed down generations, for example alcoholism or other forms of addiction. Perhaps even an illness or disease that is hereditary. In this case it can be even lifesaving to review your family tree.

There have been a number of cases where this has happened, allowing family members to get checked early and prevent and manage what could eventually be passed down.

Thats an extreme case though. A much more common issue for people from smaller families is that they get introduced to cousins they never knew they had and then don’t quite know how to deal with it.

On the other side of the coin, not everyone wants to bring up the past and have their world turned upside down either. Imagine a biological father who is completely unaware that a one night stand more than 20 years ago resulted in a pregnancy.

Imagine being the sperm donor who had expected anonymity and had been used to it for decades, starting a new family in later life only to have someone claiming to be their offspring turning up at the door.

Ultimately though its all part of your history and only adds to your story and heritage. For all the bad, there will also be good and for all the heartbreak, there will be plenty of pride over what your family has achieved.

Its perhaps not for the faint hearted but if your curious or have a little insight into your family history already, then it could well be worth going full steam ahead.

Tracing your ancestry can be a marvelous journey, but you should be prepared to find absolutely anything!

Just remember, you may not like every discovery that you make.

You’ve read Ancestry DNA Tests Dont Always Find What We Expect, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

Planet Earth has more than its share of magnificent spectacles, many of which tourists queue to see. Earthly wonders like the Niagara Falls and spectacular man-made miracles such as Egypts pyramids are fascinating for sure, but they keep our feet and imaginations planted firmly on the familiar ground. Postcards, textbooks, and holiday brochures make us []

The post Alien Landscapes: Places on Earth You Should Totally See appeared first on Dumb Little Man.

You’re reading A Wee Wiggle in my Journey to Family, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Many of us have faced depression, struggled with low self-esteem, and other debilitating mental health challenges. My own journey with depression was a result of growing up with a rare blood disorder and being told I could never have children of my own. This completely changed my dreams of what family and life meant. Years later I suffered with a rare soft tissue sarcoma, yet, baffling the best of doctors, I survived. Im a tough nut to crack!

My book, Falling into Faith, A Journey to Freedom, is a candid and honest account of my journey. I detail the struggles of living with constant pain and disease, and the power associated with learning to forgive and break free from the heavy chains that encumber and prevent us from moving forward.

No one gets through this life without pain and suffering. The key is to use those challenges toward growth and success. Little did I know the many children God planned to bless us with. The setback I suffered proved to be just a wee wiggle in my journey to family. My husband and I have been mom and dad to forty-nine young people, and we are now proud grandparents. Im healthy, happy, and free from depression!

The family God gave us faced painful and emotional battles. Some suffered with depression, bipolar, eating disorders, learning disabilities, etc. My own struggles gave me the ability to help our family and others. Its also the reason I became a Cognitive Behavioral Therapist, Motivational Speaker, Author, Comedian, and Chaplain.

As a mental health professional, Ive seen painful and debilitating effects caused from depression and other mental health disorders, but there is hope! Im joy-filled proof change and mental stability is possible. To all who know and love me, stop laughing!

A positive change began for me when I embraced faith. I went on a quest to discover what I believe and why. I questioned everything that effected my thoughts and behaviors. Along my sojourn, I discovered a destructive habit I developed over the years. My focus seemed fixated on the ever-present negative circumstances, instead of the positive day-to-day joys.

To experience genuine and authentic results in your personal and professional growth, a person must be willing to self-evaluate and stand up to the giants in their life. Then comes the challenging part: A purposeful decision to change your thinking and actually choose to do something about it! Its not a journey for the faint of heart. Breaking free from long-standing habits that hinder progress is filled with obstacles and uncertainty. Take a step of faith and refuse to give up. As you begin seeing positive results, defeat and negativity will no longer dominate and control your existence.

One of my certifications is in Rational Living Therapy (RLT). It is a form of Cognitive Behavioral Therapy and is highly effective when helping a client with depression and other mental health challenges. RLT is a motivational therapy. It effects positive change and utilizes empirical research in the areas of linguistics, cognitive development, learning theory, general semantics, neuro functioning, social psychology and perceptions, and linguistics.

Utilizing this method, we will analyze three common viewpoints on the subject of depression shared by mental health experts. Understanding is important in the healing process.

Common Viewpoints Concerning Depression Shared by Mental Health Experts

I. The causes of depression are not fully known; however, studies show it is most likely a combination of the following:

A. Genetic and Biological: Some types of depression tend to run in families, suggesting a genetic link; however, depression can occur in anyone. What often appears to be inherited is a susceptibility toward depression.

B. Medical Causes: Diseases affecting the brain, such as, Parkinsons, Multiple Sclerosis, Dementia and Alzheimers. Chronic pain or disability can trigger depression. Particularly when physical problems cause major changes to someones lifestyle. Depression is often common in diseases affecting the immune system, such as, Lupus. Also hormonal imbalances contributes to depressed moods and fatigue.

C. Lifestyle Factors: There are three major lifestyle factors usually common in those diagnosed with depression: Lack of exercise, poor diet, and substance abuse.

D. Environmental Factors: Life stressors, such as: relationship issues, finances, death of a loved one, or illness can cause depression. Environmental factors encompass actual physical surroundings, along with cultural and social background situations.

II. Thinking is a common pathway to depression. Learning to control your thought life or what some experts call, pathway of thinking, is a powerful tool in preventing the onset of depression.

III. There is no one answer for what causes depression, yet there appears to be four main pathways: Physiology, Stress, Learning, and Thinking.

Now that we understand what mental health experts agree on in regards to depression, lets turn our focus on application and how to overcome the strongholds preventing healing.

Depression is a battle! It focuses on all things negative and destructive. When someone is suffering with depression, they may be living and breathing but they do not feel truly alive. One of my patients described it this way; I felt invisible, as though I barely existed; however, I watched other people living their lives.

Proverbs 18:21 became a powerful tool for me while fighting depression: The tongue has the power of life and death, and those who love it will eat its fruit. I realized the first thing I needed to change was my mouth. I began to watch and weigh the words I spoke. My words affected my choices, and this ultimately perpetuated a positive and lasting change.

Let me save you $150 an hour therapy bill and share some key things that are vital in starting your journey to a healthy mind. Grab pin and paper. Your work is about to begin.

There is no shame in seeking help. Talk to someone you trust. Our brain is an amazing organ but just like other organs in our body, it can become sick and in need of healing.

You have value and worth. Go forth boldly and become all you are meant to be!

About Dr. Donna Grant Wilcox, MTH, CBT, PhD

Dr. Wilcox is a cognitive behavioral therapist with a Ph.D. in Christian counseling with certifications in cognitive behavioral therapy and rational living therapy and a non-denominational interfaith licensed chaplain with a masters in theology who is self-employed under Donna Wilcox Ministries. She recently released her entertaining and inspirational memoir, Falling into Faith: A Journey to Freedom and works as a hospice chaplain with Namaste Hospice and as a counselor and motivational speaker for Heartbeat of a Woman, located in Colorado. Also, a Christian comedian known as Southern Sass Florabama, Dr. Wilcox volunteers her time weekly in nursing homes and assisted living homes, providing music therapy and cognitive behavioral therapy tools for patients with Alzheimers and dementia and serves her community as a volunteer counselor for victims of sexual abuse, at-risk youth, marriage and family, and mental health disorders. For more information about Dr. Wilcox and her new book, please visit http://www.donnagrantwilcox.com.

You’ve read A Wee Wiggle in my Journey to Family, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

Read more:
3 Mindset Shifts Needed for Long-term Weight Loss – Your …


Dec 26

Best Weight Loss Plan for Long Term Results – bistromd.com

If you don’t want to waste time searching for the best weight loss plan, and especially if you are looking for long term results, look no further. Here are few things that will make deciding on the best plan for weight loss quick and easy. You’ll want to make sure you investigate a few key things that the best weight loss plans in the country all seem to have in common.

We’ve come up with a set of essential rules for the best ways to lose weight when following a plan for weight loss. You will absolutely want to follow these if you want to lose weight and keep it off.

Guidelines to follow for the best weight loss plan:

1. Don’t cut out a whole food group.

It is vitally important choose a balance of foods to make sure you don’t miss out on any key essential nutrients. When you completely cut out a whole food group for example, grains, breads, potatoes, cereals, pastayou might miss out on the fortified vitamins and minerals that are found in these foods. It’s better to reduce your portion size of these foods, rather than to completely cut them out for months on end to lose weight. Also, it’s nearly impossible to cut out an entire food group for your whole lifetime, and this could set you up for future failure when it comes time to begin maintaining your weight.

2. No fewer than 1000 calories, per day, unless recommended and supervised by your doctor.

While keeping your diet at 900 calories per day may seem like the best way to lose weight in the moment, it’s actually the worst. Why? Because you will without a doubt begin to lose lean muscle tissue. This is the last thing any of us want when we are attempting to achieve a healthy weight. Muscle protein is the largest contributor to metabolic rate, meaning it burns the most calories, even at rest. When you lose muscle, you’ll see the scale drop, but this is not from losing fat! The fat tissue is still there, so it is extremely misleading when you inspect the scale. So steer clear of plans that decrease daily calories to under 1,000 kcals per day.

3. Focus on habits and lifestyle change.

The best weight loss plans all have one thing in common. They help you switch your entire lifestyle, not just your diet. Normally they will include lots of education, portion control, and will list ways to help you develop skills in food preparation. They should absolutely provide tips on how to order at restaurants, and what a healthy, balanced meal looks like. The best weight loss plans almost always help you with grocery shopping lists, or planning menus for a family. Most importantly, these plans will focus on changing how you live your life around food not just making temporary changes. If a program claims they have a fast way to lose weight, then you might want to think twice, because you may not develop the skills you need to keep the weight off once it’s gone. And no one wants to have to lose weightagain.

4. Skip diets that skip protein, or recommend severely limiting protein intake.

If a diet is dropping your lean protein intake drastically, such as a vegan or vegetarian diet, you might want to skip it. You can easily add in all the healthy foods that a vegan diet containsand achieve all the same health benefitswithout dodging lean proteins. Contrary to popular belief, beans are NOT a complete source of protein. We’re not sure where this rumor began circulating, but it’s absolutely false and here’s why: Beans contain a very, very small amount of lysine. Too small to count toward your daily amino acid needs. And so you MUST combine them with another food source, such as rice or bread, in order to get the complete amino acid profile your body requires. But the real problem is this: any of the amino acids found in plant foods will never be absorbed as well as amino acids from lean animal proteins. Plants contain fibers and indigestible complexes that bind amino acids and minerals, making them much more difficult to absorb. Lean proteins are easily broken down into separate amino acids, and are readily absorbed along with minerals like iron and zinc. So if a plan encourages a total vegan diet, you might want to reconsider the protein part, and embrace all of the healthy foods present in a vegan diet.

5. No fat and ultra-low carb diets are a no-go.

Most of us have moved on from the 80’s and 90’s no-fat dieting craze. However, there are still diets that recommend removing all the fat you can from your diet, which is truly crazy. You absolutely need certain essential fats. Without them, you might develop dry skin, texture changes in your hair, and deficiencies in certain vitamins, such as Vitamin A, D, E, and K. Additionally, your brain is composed mainly of fat, and healthy fat intake is crucial to maintaining healthy brain function. The essential fats you need are found in a variety of foods, such as flax seed, chia seeds, soybeans, pumpkin seeds, walnuts, salmon, and avocados. Any diet that does not include foods that contain essential fats is one you will not want to explore.

In summary, the best way to lose weight and keep it off is to follow a weight loss plan, such as bistroMD, that focuses on lifestyle changes, and helps you learn the skills you need to achieve a normal weight. Explore our menu and get started today!

See the rest here:
Best Weight Loss Plan for Long Term Results – bistromd.com


Dec 26

3 Mindset Shifts Needed for Long-term Weight Loss | | How …

posted from http://feedproxy.google.com/~r/pickthebrain/LYVv/~3/pfW0_N4OXT4/

Youre reading 3 Mindset Shifts Needed for Long-term Weight Loss, originally posted on Pick the Brain | Motivation and Self Improvement. If youre enjoying this, please visit our site for more inspirational articles.

You know what were all really great at? Yo-yo dieting.

We jump into every new diet with excitement and anticipation, and tell ourselves that this time well lose the weight for good. We start eating healthier and exercising more, and we gleefully watch as the pounds begin melting away.

But as time goes on, obstacles begin popping up.

Maybe our diet is too restrictive, and we start having cravings for the foods weve left behind. Or maybe our circumstances change in unforeseen ways, and it becomes harder to maintain our new routines.

As our weight loss inevitably starts to slow, we begin questioning our choices. We start feeling resigned and discouraged, and wonder why were sticking with a plan that isnt getting us results. Eventually (or sometimes far too soon) we throw in the towel, go back to our old ways, and watch as the weight slowly creeps back on.

So what can we do?

It comes down to one important piece of the weight loss puzzle thats usually missed: our mindset. When were feeling motivated and ready to jump on the healthy eating train, we dont stop to consider the preconceived ideas and beliefs we have about weight loss and health.

But how we think and feel about dieting and weight loss has a big impact on our success. It can be the difference between a plateau feeling like a minor inconvenience, or an insurmountable obstacle; a healthy diet feeling like a deprivation, or a source of energy. Our mindset affects our entire experience, and sometimes, a new way of looking at things is all we need.

So if youre ready to lose that weight for good, here are 3 mindset shifts that will help you get there:

This one right here is a biggie. People tend to have unrealistic expectations when it comes to weight loss; they decide they want to lose weight, and they want to see that weight loss yesterday!

Its a completely understandable mindset to have though. Shows like The Biggest Loser and weight loss surgeries have completely skewed our perception of what normal weight loss looks like. We think if were not losing 10lb per week weve failed!

The truth is, if we want to lose weight and keep it off, slow and steady is the way to go.

And that doesnt mean theres some magical (or even physiological) reason that slow and steady works better; slow and steady works better simply because it gives us time to really change our habits.

Knowing that it could take 1-2 years to lose 100lb puts us in a completely different mindset than thinking it will only take 10 weeks. After 10 weeks we could easily revert back to our normal routines, but after 2 years its much less likely to happen.

Instead of thinking that you want to lose weight as quickly as possible, set a realistic timeline. Aim for 0.5-2lb weight loss per week, and calculate how long that will actually take.

Heres another one that comes up all the time. For some reason, we get it in our heads that if were going to eat healthy, we have to eat 100% healthy ALL THE TIME. That means we can never have desserts or chips again, and dont even think about bread!

This mindset is so unhelpful because its setting us up for failure. No one is perfect, and its unrealistic to expect ourselves to stick to this strict way of eating 100% of the time. Plus when we dont stick to it, we feel like a failure and lose the motivation to keep going.

Thinking this way results in a constant state of either deprivation or guilt we feel deprived when we cant eat the foods we want, and we feel guilty when we do. Theres no space for us to feel happy or content, which makes it all the more challenging for us to stick to this way of eating for long.

Instead of thinking that certain foods are off-limits, think about how you can improve the overall nutritional quality of your diet. This means focusing on eating mostly whole foods, while still leaving room for the not-so-healthy foods that you crave.

This is the most unhelpful mindset of all! If we keep telling ourselves that nothing works, how likely are we to try something new?

When we think this way, were essentially feeling resigned before we even begin. This then causes us to overemphasize our failures and de-value our successes. It also makes it SO MUCH easier for us to give up at the slightest hint of a challenge.

So instead of insisting to yourself (and others) that nothing will help you lose weight, start experimenting. Test out different approaches and see what happens. Notice your accomplishments and achievements, and brainstorm ways to work around roadblocks. Go into it with an open mind, and see whats really possible when it comes to losing weight.

Youve read 3 Mindset Shifts Needed for Long-term Weight Loss, originally posted on Pick the Brain | Motivation and Self Improvement. If youve enjoyed this, please visit our site for more inspirational articles.

comments

Read this article:
3 Mindset Shifts Needed for Long-term Weight Loss | | How …


Dec 26

Mediterranean diet beats low-fat diet for long-term weight …

Image: Bigstock

Published: March, 2016

The popular eating pattern that’s good for your heartthe Mediterranean dietis also good for your waistline, according to a review of five studies that compared the Mediterranean diet with other weight-loss diets.

The trials, which included a total of 998 overweight or obese people, pitted the Mediterranean diet (which is rich in vegetables, fruits, grains, beans, and olive oil but light on meat, dairy, and eggs) against one or more of three other diets: a low-fat diet, a low-carb diet, and the American Diabetes Association (ADA) diet.

Over all, people lost between 9 and 22 pounds after a year on the Mediterranean diet, which was similar to the number of pounds shed by those on a low-carb diet or the ADA diet. In comparison, those on the low-fat diets lost between just 6 and 11 pounds.

For people who want to lose weight, there is no single, ideal diet. But because the Mediterranean diet also appears to cut the risk of heart attack and stroke by 30%, it’s an especially good option for those prone to heart disease. The study appeared in the Dec. 22, 2015, issue of The American Journal of Medicine.

Read more:
Mediterranean diet beats low-fat diet for long-term weight …


Dec 1

Key to long-term weight loss may be as simple as more fat …

Losing weight is hard work, but many people who have lost weight may agree that keeping it off can be an even greater challenge.

A lack of self-control or a few too many dietary indulgences are often cited as reasons for regaining weight. But a new study in the November issue of BMJ questions this conventional view, finding that the type of calories you consume may influence how likely you are to keep that weight off for the long term.

The human body is designed to protect itself when it sheds weight, whether voluntarily or involuntarily, by increasing the urge to eat while slowing down the metabolism and more efficiently storing fat. Although it may be exciting to see the numbers on the scale drop, this makes it harder to keep losing weight or even maintain weight loss.

The purpose of the BMJ study was to see if different levels of carbohydrates in the diet could prevent these metabolic changes from occurring, so that weight lost might stay off. The focus on carbohydrates was based on the carbohydrate-insulin model of obesity, which holds that high insulin levels that result from eating a high glycemic load diet (i.e., highly processed carbohydrates like refined breads, crackers, cookies, and sugars) cause energy from the food to be stored more easily as fat, and may increase hunger and food cravings, lower energy expenditure, and promote weight gain.

This study raises the possibility that a focus on restricting carbohydrates, rather than calories, may work better for long-term weight control.

David Ludwig

Participants were first placed on a diet to lose about 12 percent of their starting weight (weight loss averaged 25 pounds) to kickstart metabolic changes. The next phase randomly assigned the 164 participants who achieved this loss to one of three test groups:

The protein amount was the same in all groups, at 20 percent. Total calories were adjusted up or down in each participant to prevent any weight changes. All meals were provided to the participants during the weight-loss phase and throughout the 20-week test phase. The types of foods in each diet group were designed to be as similar as possible, but varying in amounts: The high-carbohydrate group ate more whole grains, fruits, legumes, and low-fat dairy products, while the low-carbohydrate group ate more fat but eliminated all grains and some fruits and legumes.

After participants followed the diets for 20 weeks the researchers measured their total energy expenditure. They found that participants in all groups maintained their weight, and there was minimal difference in secondary measures, including physical activity and resting energy expenditure (factors that could independently increase total energy expenditure).

This study raises the possibility that a focus on restricting carbohydrates, rather than calories, may work better for long-term weight control, said David Ludwig, professor in the Department of Nutrition at the Harvard T.H. Chan School of Public Health, who led the study with Cara Ebbeling from Boston Childrens Hospital.

Walter Willett, professor of epidemiology and nutrition at the Harvard Chan School, who was not involved in the study, noted that, These findings from a carefully conducted investigation can help explain why low-fat/high-carbohydrate diets are not successful for most people and have failed to maintain weight loss in formal randomized trials that have lasted for one year or longer.

This story originally appeared on the Harvard Chan Schools website, The Nutrition Source.

This work was conducted with grants from Nutrition Science Initiative (made possible by gifts from the Laura and John Arnold Foundation and Robert Lloyd Corkin Charitable Foundation), New Balance Foundation, Many Voices Foundation, and Blue Cross Blue Shield. David S. Ludwig was supported by a mid-career mentoring award from the National Institute of Diabetes and Digestive and Kidney Diseases (K24DK082730).

See the original post:
Key to long-term weight loss may be as simple as more fat …


Dec 1

Key to long term weight loss is as simple as more fat …

If you pay attention to the weight loss industry, youve been told over and over how easy it is to lose weightjust take this pill, follow that diet, or buy this piece of equipment, and everything will melt away in a flash. In fact, billions of dollars are spent each year on weight loss products and services and yet many people are still overweight.

Undoubtedly, losing weight is hard work but many peoplewho have lost weight may agree that keeping it off can be an even greater challenge.

An absence of self-control or a couple of such a large number of dietary indulgences is frequently referred to as purposes behind regaining weight.

A new study by the Harvard Gazette suggests that the type of calories you consume may influence how likely you are to keep that weight off for the long term.

Through his study, scientists wanted tosee if different levels of carbohydrates in the diet could prevent these metabolic changes from occurring, so that weight loss might stay off.

The emphasis on carbohydrates depended on the carbohydrate-insulin model of obesity, which holds that high insulin levels that come about because of eating a high glycemic load diet (i.e., highly processed carbohydrates like refined breads, crackers, cookies and sugars) cause energy from the food to be put away more effortlessly as fat, and may increase hunger and food cravings, lower energy consumption, and advance weight gain.

Scientists placed the study participantson a diet to lose about 12 percent of their starting weight to kickstart metabolic changes. The next phase randomly assigned the 164 participants who achieved this loss to one of three test groups:

The protein amount was the same in all groups, at 20 percent. Total calories were adjusted up or down in each participant to prevent any weight changes. All meals were provided to the participants during the weight-loss phase and throughout the 20-week test phase.

The types of foods in each diet group were designed to be as similar as possible, but varying in amounts: The high-carbohydrate group ate more whole grains, fruits, legumes, and low-fat dairy products, while the low-carbohydrate group ate more fat but eliminated all grains and some fruits and legumes.

After participants followed the diets for 20 weeks the researchers measured their total energy expenditure. They found that participants in all groups maintained their weight, and there was minimal difference in secondary measures, including physical activity and resting energy expenditure.

The outcomes suggest:

Consuming a low-carb diet leads to a decreased hormone level responsible forincreased appetite, ghrelin, and leptin. Thus, it leads toweight-loss maintenance. Leptinregulates energy balance and works to keep body weight stable. It typically counteracts ghrelin by sending signals to the brain to suppress appetite when the body has enough food.

David Ludwig, professor in the Department of Nutrition at the Harvard T.H. Chan School of Public Health said, This study raises the possibility that a focus on restricting carbohydrates, rather than calories, may work better for long-term weight control.

Walter Willett, professor of epidemiology and nutrition at the Harvard Chan School, who was not involved in the study, noted that, These findings from a carefully conducted investigation can help explain why low-fat/high-carbohydrate diets are not successful for most people and have failed to maintain weight loss in formal randomized trials that have lasted for one year or longer.

The study is published in the November issue of BMJ.

Go here to see the original:
Key to long term weight loss is as simple as more fat …


Nov 11

TEAM Bootcamp | Military Fitness, Weight Loss & Fat Boot …

TRAINING PHILOSOPHY

TEAM Bootcamp Training is not your usual training (which is why you get superior results). Our Training works equally well for those in search of Massive Weight Loss, as it does for Elite Military Forces and Professional Athletes Because its tailored to YOUR ability. This means youll be able to participate fully and get maximum personal results, alongside your fellow campers, who will range across all levels of physical ability.

WORK VS RECOVERYAnother reason TEAM Bootcamp Training is going to get better results for you is that we have struck the perfect balance between Work and Recovery. Unlike other boot camps that simply aim to run you into the ground until youve got nothing left (increasing the chance of injury and illness) we ensure youre always fit and able to give it your all, being able to work at a higher level, and get even more out of your training.

We include daily clinics, enforced rest, active recovery days and an all-out rest day for those staying with us longer than a week, to facilitate recovery.

Dont be fooled though The Work is designed to push you further than you ever thought your body could take you, which is a truly life-changing experience for many.

Its been described as being like flicking a mental switch, which proves to yourself that youre capable of so much more than you previously believed you were. This training not only forges a much fitter, healthier and happier body in the shortest time possible it also gives you an inner strength you can carry with you for the rest of your life.

THE TRAINING FACILITIESWeve invested a lot in making sure TEAM Bootcamp has the best possible facilities to train you to the best possible standard and delivery you the best possible result.

This Includes:

Read the original here:
TEAM Bootcamp | Military Fitness, Weight Loss & Fat Boot …


Nov 10

9 Things to Avoid for Long-Term Weight Loss | The …

Losing weight isnt easy, but keeping it off can seem even more daunting.

Thankfully, it turns out that the idea that most people who lose weight gain it all back (and sometimes more) might be amisconception,and theres research to back that up:An ongoingobservational studyfound that with sustained behavioral changes, the majority of people were able tokeep weight offfor 5+ years.

To help bolster your resolve, shed thesenine unhealthy habits and ways of thinkingto help make weight losspart of who you are,rather than a fleeting phase.

Feeling like you have to suffer forthe rest of your lifeto maintain your weight loss is understandably scary.

Thats why its crucial to have a realistic maintenance plan for eating and exercising that meshes with your life. Just as important, however, ishow you reactwhen you go off-plan.

Slipups will happen. Its helpful to not view them as a failure but as something you can learn from, says psychologist Holly Parker, Ph.D., author of When Reality Bites: How Denial Helps and What to Do When It Hurts.

Try to think of those ups and downs as a natural part of the process, she says, rather than getting hung up on the fact that the slipup happened. And use the information you gleaned to help guard against a similar lapse in the future.

Getting back on the horse right away can also make you feel more in control, Parker says. Feeling passive, on the other hand, can make you feel helpless and overwhelmed, which can be part of a vicious cycle that leads to poor diet decisions.

Many of us overeat or eat things that arent so healthy asa way to cope with difficult feelings, adds Aline P. Zoldbrod, Ph.D., a psychologist based in Lexington, Massachusetts, and a spokesperson for the American Psychological Association. So the best way to not get into feelings of hopelessness is to set small goals and to have a lot of compassion for yourself when you are struggling.

In addition,practicing mindfulnessormeditationcan help you become more self-aware, so you dont use food as a crutch when the going gets tough, she says.

(Pro tip: Need ideas on how to eat right and get fit? Download our free 100 Ways to Lose Weight guidehere!)

When social media starts exploding with testimonials about the latest magical diet food, it can be difficult to not get caught up in the hype and start thinking you cant possibly be healthy without it. But ifbeet smoothies, salmon jerky, or kalejust arent your jam, dont worry about it, nutritionists say.

Noonefood is the ultimate food, says Paige Bent, M.S., R.D., C.S.S.D.. Every food has a different macro- and micronutrient profile, and bodies need a variety of all of those things.

In other words, its the whole puzzle, not individual pieces, thats important. While one food doesnt have the power to ruin your diet, the health food of the moment wont make it healthy on its own either, says Tammy Lakatos Shames, R.D., a dietitian in New York City and co-author of The Nutrition Twins Veggie Cure, with sister Lyssie Lakatos, R.D.

Just like you wouldnt eat cake at every meal its OK every once in a while its the same with really good foods, says Shames. If your diet is poor overall, throwing in some kale or red quinoa once in a while wont make up for it.

In addition, no matter how impressive a foods nutrition profile is, it wont make much difference to your health if you resent eating it, Bent says.

Is kale healthier than romaine lettuce? Yeah, sure, she says. But if you hate kale, youre not going to eat it. Id rather you eat a salad with romaine that youll enjoy and keep eating rather than forcing yourself to eat kale once in a while.

You dont have to buy expensive exercise clothes to get a good workout, but theres evidence to suggest that clothes might actually play a role in keeping you motivated.

So, if youre wearing clothes that are uncomfortable (like baggy cotton shirts that get heavy with sweat or leggings that feel a little too low-cut), that might be what stands between you and a good workout.

According to a study published in the Journal of Experimental Psychology,when subjects wore lab coats, they performed better at tasks requiring attention, leading the authors to conclude thatclothes might have symbolic meaningand associations for some people.

And clothes might also have the ability to affect psychological processing. That might help explain why sometimes just putting on cute workout clothes can feel inspiring and energy-boosting, and why tying your sneakers can be the thing that finally spurs you to head out the door and go for a run.

Obviously, being comfortable makes working out more pleasant, Parker says. When I wear clothing that I feel uncomfortable in, my mental energy is distracted. So I imagine that wearing clothes that make you feel good can be motivating.

Life often gets in the way of good intentions: You go on vacation or to a wedding, and indulge a little too much. When that happens, its tempting to overcorrect with a quick-fix diet plan.

Any responsible dietitian will tell you to steer clear of unhealthy diets that severely restrict calorie intake or the variety of foods you can eat. From a pragmatic standpoint, you shouldnt do them because they wont help your reach your weight goals beyond the very short-term.

More importantly, your body may try to hold on to fat stores if you go below a certain calorie level in preparation for what it considers starvation.

Ultra-low calorie diets can backfire in terms of your metabolism function, Lakatos says. Although initially, there might be weight loss, part of what youre losing is muscle tissue, whichcan affectthe speed of your metabolism.

That means that when you start eating normal food again, it might be more of a struggle to keep weight off. Not only is it unsustainable, it leaves you back where you started, and that can be pretty depressing, she says.

This yo-yo dieting process is one of the biggest obstacles for people trying to keep weight off, says Bent, who has maintained a significant weight loss for several years herself.

Diets arent things you start and go off of and then go back to your old habits, she adds. A quick fix is not healthy, nor is it weight loss thats going to last.

What works is finding a balance that works for you, recommends Bent.Start slow and keep making small goalsfor yourself, such as adding an extra serving of vegetables to your diet each week so you adjust to eating more of them.

When you slowly incorporate changes into your life, eventually they wont seem as daunting, she says.

No matter what your weight is, exercise is an important part of a healthy lifestyle, and regular exercisetends to be a contributing factorin your ability to keep weight off over time.

The key is finding an activity (several) that you enjoy and will do regularly. While some people thrive on competition and enjoy group sports, others may preferat-home workoutsby themselves.

Its amazing how, when people develop a habit, it eventually can become a part of their identity, Parker says. For example, instead of thinking, Im running, you start thinking, Im a runner.

When they use that language, something has been folded into their identity, so theyre more likely to stick with it because it has become part of who they are, she says.

Sure, alcohol contains empty calories that dont do your body a lick of good, but if youre smart about it,you dont have to ditch alcoholto maintain weight loss.

Like a glass of juice or a scoop of ice cream, alcohol can fit into a healthy weight-maintenance plan, Bent says. Butitisa treat, she points out, and should be treated accordingly.

If you really know your limits and can have just a drink once or twice a week, we say its perfectly fine, Shames says.

Problems can arise, however, if people jump on and off the abstinence wagon without having a realistic plan to keep alcohol consumption in check.

When clients tell us theyre going to completely abstain for 2 weeks, well say, thats great, but if they felt deprived doing that, they might go wild after its over, Shames says.

They also advise setting a drink limit in advance: With a number set in your head, its easier to stick to, Shames says.

Pro tip:Drinking water or soda water between each alcoholic beverage helps slow you down and keeps you hydrated.

Sometimes we shift into party mode way too easily. A birthday party is a no-brainer danger zone, but if youre not careful, having friends over for dinner can trigger party mode, then regular Friday happy hours with coworkers.

How much you share about your indulgence plan for an occasion is up to you, but sometimesasking loved ones for helpand understanding about your goals can be helpful, Bent says.

If you tell people, this is something Im doing for myself, and I need your help, it makes you more accountable because they know youre working on these things, she explains.

There are also sneaky strategies to help you avoid nosy questions about what you might be eating or drinking: Having a little healthy food on the plate in front of you wont stand out like an empty plate would, Shames says. A red plastic cup filled with soda water helped Bent blend in unnoticed at college-era parties, she says.

Reminding yourself that you have a choice is another trick to maintain healthy behaviors, Parker says. A 2015 study found that when people at a mall were confronted with signs asking whether they wanted to take the stairs or the escalator,more people chose the stairsthan people who hadnt read the sign.

It might have a similar effect on eating behavior, Parker says, to remind yourself that you have the option to eat a cookie or eat an apple and its up to you.

A steady stream of negative talk about your body doesnt just make you feel bad it makes healthy choices more difficult.

Theres this idea that if people are hard on themselves, theyll be motivated to do better, but evidence shows that the opposite is true, Parker says, pointing out that research suggests that fat shaming may actuallycause people to eat more, not less.

Being cruel to yourself with negative self-talk can set you up for a vicious cycle, Zoldbrod says: You say terrible things to yourself, feel worse than you did before, use food to self-medicate your upset feelings, and then you feel disgusted by yourself, so you want to eat more to feel better. It just goes around and around.

When you catch yourself thinking bad things about your body or your weight,flip the body-shaming scriptby focusing on the bigger picture: Youre losing weight to be healthy and strong.

If you start beating yourself up for eating a cupcake or skipping a workout, think about healthy goals youre working on now.

Focusing on what you can achieve rather than what you can avoid has a more positive impact, Parker says.

Youre probably familiar with many of the reasons why stress is bad for your health, but heres another: cortisol.

This is the bodys stress hormone and it affects how your body stores fat,contributing to belly fat stores, and itcan also increaseappetite-stimulating hormones. So having you guessed it a plan to combat stress can help maintain your weight, Bent says.

When youre trying to lose weight, you might get stressed out that you cant have your favorite foods, she says. The trick is to map out your eating plan for the week and add healthier versions of your favorite not-so-healthful foods, or squeeze in a small treat here and there without being too restrictive.

Dont forget to keep moving, too: Exercise naturally boosts endorphin and serotonin levels, which helps lower stress, Shames says.

Try to remember that long-term weight loss isnt as much of a unicorn as previously thought. Experts agree that having a plan, setting small goals and challenges to keep yourself motivated, and not freaking out when life happens all go a long way in maintaining your weight. Ditch these bad habits, and youll be a step ahead in the weight-maintenance game!

See more here:
9 Things to Avoid for Long-Term Weight Loss | The …



Page 11234..1020..»