Not every day is easy. Today I would love to sit here with a bag of crunchy______ or a box of sweet ________ to dip in hot coffee.
I am not.
I am eating extra high protein and low calorie foods. My body needs something and sugar and carbs are not it.
Saturday, May 31, 2014
Friday, May 30, 2014
How to get started?
You want to start losing weight but can't figure out where to start.
My suggestions:
Every morning prepare 3 whey protein shakes. Drink one. Take one or two of the others with you when you leave the house.
You need to eat a LOW calorie protein every 2 hours.
Keep track of your calories. They need to remain low - for me that means under 1500 daily calories. My maintenance calories is 2000 a day due to my naturally low metabolism and sedentary lifestyle.
Journal your foods, and also moods and pains. I prefer the Diet Tracker at Fitclick.com found here http://www.fitclick.com/calorie_counter?dt=5/30/2014#.U4jSYyhwVRg. This works for me - they have a phone app also. There are many available. The important thing is to use it!
I enjoy my decaf coffee every morning. With it I have a protein bar - I watch the calorie content on these. I prefer the Zone bars or the new ones from Quest. Find your favorite any brand-- just be sure to keep the calories under 250 but as low as possible. The protein has to be at least 15 grams but higher is better.
Remember Carbs make hungries and protein kills hungries.
Watch what you eat. Plan ahead. Take it with you; don't get caught in the car and hungry while you are driving past one of those drive-thru fast food places.
Meals for your first day:
1.shake
2. coffee/protein bar
3. shake
4. 3 hard boiled eggs, low cal mayo or salad dressing, lettuce, tomato, high protein flat bread (Damascus, Joe's, etc) that has under 110 calories and 10 grams protein.
5. shake
6. dinner can be shrimp or salmon or other fish, or broiled chicken, or high protein pasta, etc - you figure out what works for you. Use your calorie calculator and plan a meal.
Leave out rice, white potatoes, processed foods. Quinoa is a good suggestion.
Do you need snacks at night? There are 25-40 calorie ice pops or yogurt pops for 80 calories. Find something in the hundred calorie group but not a carb filled problem. 2 carb filled cookies can be 100 calories but the chemistry is bad in your body.
Each of these meals is eaten about 2 hours after the last one.
#Damascusflatbread, #Questbars, #zonebars, #wheyproteinshakes, #wheyprotein, #losingweight, #LOWcalorieprotein, #LOWcalorie, #highprotein, #wls, #weightloss, #diet, #highproteindiet, #highprotein, #fitclick
My suggestions:
Every morning prepare 3 whey protein shakes. Drink one. Take one or two of the others with you when you leave the house.
You need to eat a LOW calorie protein every 2 hours.
Keep track of your calories. They need to remain low - for me that means under 1500 daily calories. My maintenance calories is 2000 a day due to my naturally low metabolism and sedentary lifestyle.
Journal your foods, and also moods and pains. I prefer the Diet Tracker at Fitclick.com found here http://www.fitclick.com/calorie_counter?dt=5/30/2014#.U4jSYyhwVRg. This works for me - they have a phone app also. There are many available. The important thing is to use it!
I enjoy my decaf coffee every morning. With it I have a protein bar - I watch the calorie content on these. I prefer the Zone bars or the new ones from Quest. Find your favorite any brand-- just be sure to keep the calories under 250 but as low as possible. The protein has to be at least 15 grams but higher is better.
Remember Carbs make hungries and protein kills hungries.
Watch what you eat. Plan ahead. Take it with you; don't get caught in the car and hungry while you are driving past one of those drive-thru fast food places.
Meals for your first day:
1.shake
2. coffee/protein bar
3. shake
4. 3 hard boiled eggs, low cal mayo or salad dressing, lettuce, tomato, high protein flat bread (Damascus, Joe's, etc) that has under 110 calories and 10 grams protein.
5. shake
6. dinner can be shrimp or salmon or other fish, or broiled chicken, or high protein pasta, etc - you figure out what works for you. Use your calorie calculator and plan a meal.
Leave out rice, white potatoes, processed foods. Quinoa is a good suggestion.
Do you need snacks at night? There are 25-40 calorie ice pops or yogurt pops for 80 calories. Find something in the hundred calorie group but not a carb filled problem. 2 carb filled cookies can be 100 calories but the chemistry is bad in your body.
Each of these meals is eaten about 2 hours after the last one.
#Damascusflatbread, #Questbars, #zonebars, #wheyproteinshakes, #wheyprotein, #losingweight, #LOWcalorieprotein, #LOWcalorie, #highprotein, #wls, #weightloss, #diet, #highproteindiet, #highprotein, #fitclick
Monday, May 26, 2014
And on another note.....
I have been involved with Overeaters Anonymous for over 20 years. It is not something to discuss and print t-shirts to wear. It is there inside me as a part of my life.
I wrote the following for a group I am involved with. I think it belongs here also.
I wrote the following for a group I am involved with. I think it belongs here also.
When
I was a little girl, my grandparents would take the entire family to
restaurants in Chinatown (NYC). Everyone would get menus to pick the
food that they wanted but it wasn't really up to us.
My grandfather did the real ordering. The menu was made up of two columns, A & B. Based on the number of people at the table, you chose the number of dishes from each column. I imagine 8 people meant 3 from one column and 5 from the other column.
When all those plates of steaming food arrived, you were given some of everything and the plates were shared all around. I can't remember having been there once I hit my preteens but it is a solid memory. Those dinners were a lot of fun, even when it was just my grandparents and I. I was the first born grandchild, the only girl and their favorite.
After dinner, we walked around Chinatown looking at all the different things. We finished with ice cream in a place they always went to.
(Why is it that all my memories involve food?)
One of my favorite parts of OA and the 12 Step Programs, is the quotes and sayings. My favorite one is " Take what you like and leave the rest."
Everyone is different and OA allows us to choose what we like from column A and what we need from column B. There are basic parts of the programs that are for everyone, such as your Higher Power. However, even that is open for you to decide.
Your Higher Power can be anyone or anything- even your cat! If you were involved with Lamaze classes at anytime, you were taught to choose a focal point such as an baseball or a photo of your first born child. You practiced with this focal point so that you were used to using it when the pains of child birth came along. It was a habit to let it go and breathe with your focal point.
We do the same. We practice 'speaking' to our focal point. We read about letting it go and handing it over to our baseball. This is all practice for the night you are at your mother in law's holiday dinner and she serves your favorite food and gives you a lecture on your least favorite subject. You listen with a pasted on smile and inwardly focus on your higher power while she speaks and you put your fork down. When she is done, you may not wonder why you ask your father in law who won last night's baseball game. Your Higher Power has joined you at the table, and only a reasonable meal is eaten.
We are growing and one day a time, we are healing. We are stronger every day because we choose not to do this ourselves.
We give it over to our Higher Power and we share with new friends walking the same roads we travel.
We take what we like and leave the rest.
#OA, #wls, #weightloss, #diet, #higherpower, #takewhatyoulike, #onedayatatime, #proteindiet, #12stepprogram
My grandfather did the real ordering. The menu was made up of two columns, A & B. Based on the number of people at the table, you chose the number of dishes from each column. I imagine 8 people meant 3 from one column and 5 from the other column.
When all those plates of steaming food arrived, you were given some of everything and the plates were shared all around. I can't remember having been there once I hit my preteens but it is a solid memory. Those dinners were a lot of fun, even when it was just my grandparents and I. I was the first born grandchild, the only girl and their favorite.
After dinner, we walked around Chinatown looking at all the different things. We finished with ice cream in a place they always went to.
(Why is it that all my memories involve food?)
One of my favorite parts of OA and the 12 Step Programs, is the quotes and sayings. My favorite one is " Take what you like and leave the rest."
Everyone is different and OA allows us to choose what we like from column A and what we need from column B. There are basic parts of the programs that are for everyone, such as your Higher Power. However, even that is open for you to decide.
Your Higher Power can be anyone or anything- even your cat! If you were involved with Lamaze classes at anytime, you were taught to choose a focal point such as an baseball or a photo of your first born child. You practiced with this focal point so that you were used to using it when the pains of child birth came along. It was a habit to let it go and breathe with your focal point.
We do the same. We practice 'speaking' to our focal point. We read about letting it go and handing it over to our baseball. This is all practice for the night you are at your mother in law's holiday dinner and she serves your favorite food and gives you a lecture on your least favorite subject. You listen with a pasted on smile and inwardly focus on your higher power while she speaks and you put your fork down. When she is done, you may not wonder why you ask your father in law who won last night's baseball game. Your Higher Power has joined you at the table, and only a reasonable meal is eaten.
We are growing and one day a time, we are healing. We are stronger every day because we choose not to do this ourselves.
We give it over to our Higher Power and we share with new friends walking the same roads we travel.
We take what we like and leave the rest.
#OA, #wls, #weightloss, #diet, #higherpower, #takewhatyoulike, #onedayatatime, #proteindiet, #12stepprogram
Saturday, May 24, 2014
Another Diet? Dieting Again?
Are you on another diet?
How many have you been on?
What diets have you tried?
Have they worked? Did you lose weight?
You did? Great!!!
So,...tell me, why are you here?
You need a good diet? But you said the other one worked!
Oh, ok, I understand. You need another diet. You need to lose weight again. You lost 25, 45, 75 pounds with that other diet.
Now you need to do it again.
You need to lose 25, 45, 75 pounds now. Again.
Isn't this the whole problem with diets? You do great. You lose the weight. You finish the diet. Next thing you know, you have to do it again.
I am here to end the cycle of diets.
I refuse to go on another diet and I don't want you to either.
I am making a life change. No more diets.
This does not mean I am going to remain fat and even fatter. No way! There is an outfit all picked out for me to wear New Year's Eve. They don't sell it in my current size.
I am no longer dieting and I am no longer eating to gain weight. I want to eat to live, not live to eat.
First, you need to know what to eat. I start by determining how many calories I need. If you read the nutrition labels on most foods and vitamins, you will see the words "based on a 2000 calorie diet". I grew up with that as my ratio also. I also have read in many places that women need a minimum of 1200 calories per day while men need 1600 calories minimum.
Based on these number, my caloric intake to lose weight is 1200-1500 calories per day. There are days that I eat 1900 calories and there are days that I struggle to have over 1000 calories. The goal is to generally have the correct number of calories. There is nothing wrong with going to a special dinner and they are serving the most wonderful " _________ " you fill in the blank since everyone is different. The key here is that it is one special dinner, not every dinner. I always think about whether it is worth it or not. Funny thing is that it never tastes as good as I imagine it will!!
"Calorie" is just the term used to describe the amount of energy a food or drink provides when you eat it. Carbohydrates, fat, protein, and alcohol all provide energy – and this energy is measured in calories. Think of calories as a measurement unit – like inches, pounds, or gallons. You need energy from foods and drinks to fuel your body – for everything from breathing to physical activity. But if your foods provide more energy than you use, your body stores the rest as fat.
I often say that when I eat something I get 10 grams of protein but I had to pay 130 calories for it. I measure my foods in protein to calorie ratios. I try to eat only food that give me at least 10 grams of protein for every 100 calories.
I try to eat over 100 grams of protein every day. I start my day with protein shakes. Read through the other posts to learn how I make an easy protein shake and other foods I eat and when.
Today I was on the road most of the day and far from home. I brought my foods with me. I had a 1 scoop 8 ounce chocolate shake at 8:30am. Then I drank my coffee and had a protein bar at 10am. At 11:30am I had the other 8 ounce shake. At some point we stopped and I was told to buy my husband 2 donuts. I looked at those fresh donuts and thought about it for a second. I totally enjoyed my 2 munchkins. Nobody had ever ordered just 2 so they decided not to even charge me for them!! To me, that was a sign of encouragement that I was doing the right thing.
I am trying to explain that this is all about making changes -- not suffering on some crazy diet for 2 weeks while cheating for another week then quitting.
We are making life style changes.
#proteinbar, #proteinshake, #lifechange, #lifestylechange, #weightloss, #weightlosssurgery, #wls, #calorie, #lowcalorie, #highprotein, #1200caloriediet, #diet, #nomorediets
How many have you been on?
What diets have you tried?
Have they worked? Did you lose weight?
You did? Great!!!
So,...tell me, why are you here?
You need a good diet? But you said the other one worked!
Oh, ok, I understand. You need another diet. You need to lose weight again. You lost 25, 45, 75 pounds with that other diet.
Now you need to do it again.
You need to lose 25, 45, 75 pounds now. Again.
Isn't this the whole problem with diets? You do great. You lose the weight. You finish the diet. Next thing you know, you have to do it again.
I am here to end the cycle of diets.
I refuse to go on another diet and I don't want you to either.
I am making a life change. No more diets.
This does not mean I am going to remain fat and even fatter. No way! There is an outfit all picked out for me to wear New Year's Eve. They don't sell it in my current size.
I am no longer dieting and I am no longer eating to gain weight. I want to eat to live, not live to eat.
First, you need to know what to eat. I start by determining how many calories I need. If you read the nutrition labels on most foods and vitamins, you will see the words "based on a 2000 calorie diet". I grew up with that as my ratio also. I also have read in many places that women need a minimum of 1200 calories per day while men need 1600 calories minimum.
Based on these number, my caloric intake to lose weight is 1200-1500 calories per day. There are days that I eat 1900 calories and there are days that I struggle to have over 1000 calories. The goal is to generally have the correct number of calories. There is nothing wrong with going to a special dinner and they are serving the most wonderful " _________ " you fill in the blank since everyone is different. The key here is that it is one special dinner, not every dinner. I always think about whether it is worth it or not. Funny thing is that it never tastes as good as I imagine it will!!
"Calorie" is just the term used to describe the amount of energy a food or drink provides when you eat it. Carbohydrates, fat, protein, and alcohol all provide energy – and this energy is measured in calories. Think of calories as a measurement unit – like inches, pounds, or gallons. You need energy from foods and drinks to fuel your body – for everything from breathing to physical activity. But if your foods provide more energy than you use, your body stores the rest as fat.
I often say that when I eat something I get 10 grams of protein but I had to pay 130 calories for it. I measure my foods in protein to calorie ratios. I try to eat only food that give me at least 10 grams of protein for every 100 calories.
I try to eat over 100 grams of protein every day. I start my day with protein shakes. Read through the other posts to learn how I make an easy protein shake and other foods I eat and when.
Today I was on the road most of the day and far from home. I brought my foods with me. I had a 1 scoop 8 ounce chocolate shake at 8:30am. Then I drank my coffee and had a protein bar at 10am. At 11:30am I had the other 8 ounce shake. At some point we stopped and I was told to buy my husband 2 donuts. I looked at those fresh donuts and thought about it for a second. I totally enjoyed my 2 munchkins. Nobody had ever ordered just 2 so they decided not to even charge me for them!! To me, that was a sign of encouragement that I was doing the right thing.
I am trying to explain that this is all about making changes -- not suffering on some crazy diet for 2 weeks while cheating for another week then quitting.
We are making life style changes.
#proteinbar, #proteinshake, #lifechange, #lifestylechange, #weightloss, #weightlosssurgery, #wls, #calorie, #lowcalorie, #highprotein, #1200caloriediet, #diet, #nomorediets
Monday, May 19, 2014
:) :) :)
Just stopped at doc's office to use a real scale.
down 36 pounds in the 7 weeks I am working at this
#weightloss, #weight, #diet, #poundslost, #proteindiet
down 36 pounds in the 7 weeks I am working at this
#weightloss, #weight, #diet, #poundslost, #proteindiet
Saturday, May 17, 2014
I forgot to eat today!
I slept a little extra this morning and was busy when I woke up. I
lost track of time. When I left to go fruit shopping and some other
chores I realized I forgot to eat enough. I grabbed a Muscle Milk right
away.
My day is almost over so I recorded everything I ate today and plan to eat tonight. I have my dinner all loaded onto a plate and I might have ice pops later so even they are on my food tracker.
My total calories for today come to 1375 with 126 grams of protein.
#protein, #proteindiet, #proteinshake, #fruitbar, #wls, #weightloss
#quinoa,
My day is almost over so I recorded everything I ate today and plan to eat tonight. I have my dinner all loaded onto a plate and I might have ice pops later so even they are on my food tracker.
My total calories for today come to 1375 with 126 grams of protein.
| Carbs | Protein | Fat | Calories |
| 1 scoop |
|
|||||
| 16 fl. oz. |
|
|||||
| 3 tablespoons |
|
| 1 piece |
|
|||||
| 2 teaspoons |
|
|||||
| 18 fl. oz. |
|
|||||
| 4 fl. oz. |
|
| 1 container |
|
| 1 scoop |
|
|||||
| 16 fl. oz. |
|
|||||
| 3 tablespoons |
|
| 2 |
|
|||||
| 1/2 cup |
|
|||||
| 1/2 cup |
|
|||||
| 1 |
|
|||||
| 1/2 |
|
|||||
| 3 |
|
#protein, #proteindiet, #proteinshake, #fruitbar, #wls, #weightloss
#quinoa,
Good Morning!
This gets me through the first half of the day with high protein and low calories.
#protein, #proteindiet, #proteinshake, #proteinbar, #wls, #weightloss
Friday, May 16, 2014
I have improved my protein shakes!!
My protein shakes have gotten better!
I still use Vanilla Designer Whey protein powder. I add 2 scoops to an empty 16 oz. water bottle.
Now I add a half a scoop of their new product, Designer Whey Sustained Energy Vanilla.
Add 2 inches of very warm water. Close and shake.
Now add 2 Tablespoons of Hershey's Sugar Free Chocolate Syrup.
Add Cold water to an inch from the top of the bottle. Close and shake hard. Drink!!
These changes taste like liquid chocolate and keep the hungries away longer!!
From their website:
Designer Whey® Sustained Energy™ is specifically formulated with our proprietary Endurance Blend™. Designed to give you balanced, stimulant-free, sustained energy through fast absorbing whey protein and slower absorbing soy and casein proteins, giving you a steady supply of essential amino acids while helping you control hunger with fiber. Packed with 16 grams of protein, 5 grams of fiber and 19 Essential Vitamins & Minerals and naturally flavored and sweetened – all for only 100-good-for-you calories!
I still use Vanilla Designer Whey protein powder. I add 2 scoops to an empty 16 oz. water bottle.
Now I add a half a scoop of their new product, Designer Whey Sustained Energy Vanilla.
Add 2 inches of very warm water. Close and shake.
Now add 2 Tablespoons of Hershey's Sugar Free Chocolate Syrup.
Add Cold water to an inch from the top of the bottle. Close and shake hard. Drink!!
These changes taste like liquid chocolate and keep the hungries away longer!!
From their website:
Designer Whey® Sustained Energy™ is specifically formulated with our proprietary Endurance Blend™. Designed to give you balanced, stimulant-free, sustained energy through fast absorbing whey protein and slower absorbing soy and casein proteins, giving you a steady supply of essential amino acids while helping you control hunger with fiber. Packed with 16 grams of protein, 5 grams of fiber and 19 Essential Vitamins & Minerals and naturally flavored and sweetened – all for only 100-good-for-you calories!
The more active you are, the more your body needs protein to recover. Our reformulated Designer Whey Protein Powders are packed with 18g of premium natural 100% whey protein (the right amount per serving for your active lifestyle, yet easy on your digestive system) and offer an excellent source of calcium, vitamin-D, and B-vitamins while being naturally flavored and sweetened – all for only 100 calories!
HERSHEY'S Sugar Free Chocolate Syrup:
Experience the same high quality and
famous taste of HERSHEY'S Chocolate Syrup - but without the sugar.
HERSHEY'S Sugar Free Chocolate Syrup is perfect for any occasion.
#proteinpowder, #proteinshake, #Hershey's, #diet, #easydiet, #proteindiet, #wls, #weightloss
Sunday, May 11, 2014
Unusual weightloss hints
Here are 15 helpful and unusual weightloss hints:
1. We eat out of habit, particularly when we are distracted.
Do something to break that habit, such as eating with the "wrong" hand (the left hand for right-handers and vice versa). (or so say researchers from the University of Southern California)
The study of moviegoers, published in Personality and Social Psychology Bulletin, found that people ate only half as much popcorn if they were asked to eat it with their other hand.
2. Chillies can be hot stuff for losing weight, since they rev up your body's metabolism, making it burn more fat. Try a teaspoon of pepper before meals!
A month-long study of 78 people in the American Journal of Clinical Nutrition concluded that supplements containing a key substance in chilli, dihydrocapsiate (DHC), can raise the metabolic rate.
Angelo Tremblay, of Laval University in Canada, believes that capsaicin, a compound in jalapeño and cayenne peppers, may increase the release of stress hormones, which can speed up metabolism.
His research shows that the heat may reduce the appetite - and he found that a teaspoonful of pepper (capsicum) before meals reduced the amount people ate.
3. There seems to be a similar benefit with olive oil.
Fatty acids inolive oil can make your body burn food faster! (from a study at McGill University in Quebec)
The beneficial effect was still working six hours after volunteers had a breakfast drizzled with olive oil!
4. Restaurants, with all their clanging noises, make us want to eat sweeter and saltier foods. (Journal Food Quality and Preference)
Our nervous systems are wired to respond to loud noise with a faster heartbeat and higher blood pressure, so that we are ready to flee from danger.
In noisy restaurants we respond by eating faster and drinking more alcohol. ( University of Leicester )
5. When you have a food temptation, try clenching your fists for half a minute. ( Journal of Consumer Research in 2011)
We subliminally associate flexed muscles with endurance and can use this link to bolster our willpower.
6. Apple peel contains ursolic acid.
Ursolic acid increases muscle and levels of brown fat which is found in the neck and between the shoulder blades. Both of these boost the rate at which our bodies burn calories.
7. Eating a breakfast that includes a sweet dessert may help you to lose weight. (Tel Aviv University)
Dieters who followed this regimen lost more weight over eight months than those on the same calories but who had a smaller, low-carb breakfast.
So indulge in the morning, when your metabolism is at its most active and you can work off the extra calories.
8. Appetite is partly governed by sensory specific satiety. Basically, we feel fuller if we're eating only one food.
If you eat a plate of meat and think you'd burst with one more forkful, then pudding arrives-you can eat it.
Different colors on your plate makes you eat more and the greater the contrast in taste between the foods on your plate, the more you will eat.
9. Use tall, thin glasses for drinks such as alcohol and fruit juice; squat glassware for healthy, calorie-free water.
We tend to pour at least 10 percent more wine into a wide glass than a standard one. (Iowa State University.)
"People tend to drink less from a narrow glass, because they think they're drinking more." Red wine can make a difference because we notice it more. Participants in a study poured 9 percent more white wine into a clear glass than when pouring red.
10. Thinking ahead can help you to avoid eating junk food.
Hungry brains release hormones that make us crave high-fat, high-sugar foods. (Montreal Neurological Institute)
"If you go to the supermarket hungry you are drawn to high-calorie food."
11. Chew each mouthful.
A Japanese study of 4 700 people found fast eaters weigh on average 10kg more than slow chewers. Eating too fast may also raise the risk of diabetes.
Thirty women were given a large plate of pasta and when told to eat quickly they consumed 646 calories in nine minutes. When encouraged to pause between bites and chew each mouthful 15 to 20 times, they ate just 579 calories in 29 minutes. The slow eaters said they enjoyed their food more. (Journal of Epidemiology)
12. Bigger forks can mean slimmer tummies.
Taking larger bites can lead to us eating less. A large fork helps diners to notice how much of a dent they are making in their food.(Journal of Consumer Research)
13. Our idea of "normal" weight depends on the size of those around us.
If someone has a friend of the same sex who becomes fat, their risk of being overweight doubles.
Being influenced by those around us in this way is called "social contagion". It explains overweight families. (the journal, Obesity)
Denise Taylor, a Malvern-based psychologist who lost 20kg, says she adopted a "virtual" friend - the lithe singer Shakira. 'Whenever I wanted to eat cake, I'd ask myself: "What would Shakira do?" '
14. Use olive oil instead of butter on bread and you will eat 16 percent fewer calories and drop your bread consumption by a quarter. (International Journal of Obesity.)
It is thought that olive oil stimulates taste receptors more powerfully than butter, making people feel fuller quicker.
15. Get enough sleep.
Insufficient sleep knocks our appetite hormones out of kilter.
12 young men's nightly sleep was cut down to four hours. Their levels of appetite hormone ghrelin rose by 28 percent after only two days.
Levels of leptin, which tells the brain the stomach is full, fell by 18 percent. They began to crave high-carb foods. (Chicago University)
#proteindiet, #diet, #diettracker, #weightloss, #dietmenu, #fitclick, #wls
1. We eat out of habit, particularly when we are distracted.
Do something to break that habit, such as eating with the "wrong" hand (the left hand for right-handers and vice versa). (or so say researchers from the University of Southern California)
The study of moviegoers, published in Personality and Social Psychology Bulletin, found that people ate only half as much popcorn if they were asked to eat it with their other hand.
2. Chillies can be hot stuff for losing weight, since they rev up your body's metabolism, making it burn more fat. Try a teaspoon of pepper before meals!
A month-long study of 78 people in the American Journal of Clinical Nutrition concluded that supplements containing a key substance in chilli, dihydrocapsiate (DHC), can raise the metabolic rate.
Angelo Tremblay, of Laval University in Canada, believes that capsaicin, a compound in jalapeño and cayenne peppers, may increase the release of stress hormones, which can speed up metabolism.
His research shows that the heat may reduce the appetite - and he found that a teaspoonful of pepper (capsicum) before meals reduced the amount people ate.
3. There seems to be a similar benefit with olive oil.
Fatty acids inolive oil can make your body burn food faster! (from a study at McGill University in Quebec)
The beneficial effect was still working six hours after volunteers had a breakfast drizzled with olive oil!
4. Restaurants, with all their clanging noises, make us want to eat sweeter and saltier foods. (Journal Food Quality and Preference)
Our nervous systems are wired to respond to loud noise with a faster heartbeat and higher blood pressure, so that we are ready to flee from danger.
In noisy restaurants we respond by eating faster and drinking more alcohol. ( University of Leicester )
5. When you have a food temptation, try clenching your fists for half a minute. ( Journal of Consumer Research in 2011)
We subliminally associate flexed muscles with endurance and can use this link to bolster our willpower.
6. Apple peel contains ursolic acid.
Ursolic acid increases muscle and levels of brown fat which is found in the neck and between the shoulder blades. Both of these boost the rate at which our bodies burn calories.
7. Eating a breakfast that includes a sweet dessert may help you to lose weight. (Tel Aviv University)
Dieters who followed this regimen lost more weight over eight months than those on the same calories but who had a smaller, low-carb breakfast.
So indulge in the morning, when your metabolism is at its most active and you can work off the extra calories.
8. Appetite is partly governed by sensory specific satiety. Basically, we feel fuller if we're eating only one food.
If you eat a plate of meat and think you'd burst with one more forkful, then pudding arrives-you can eat it.
Different colors on your plate makes you eat more and the greater the contrast in taste between the foods on your plate, the more you will eat.
9. Use tall, thin glasses for drinks such as alcohol and fruit juice; squat glassware for healthy, calorie-free water.
We tend to pour at least 10 percent more wine into a wide glass than a standard one. (Iowa State University.)
"People tend to drink less from a narrow glass, because they think they're drinking more." Red wine can make a difference because we notice it more. Participants in a study poured 9 percent more white wine into a clear glass than when pouring red.
10. Thinking ahead can help you to avoid eating junk food.
Hungry brains release hormones that make us crave high-fat, high-sugar foods. (Montreal Neurological Institute)
"If you go to the supermarket hungry you are drawn to high-calorie food."
11. Chew each mouthful.
A Japanese study of 4 700 people found fast eaters weigh on average 10kg more than slow chewers. Eating too fast may also raise the risk of diabetes.
Thirty women were given a large plate of pasta and when told to eat quickly they consumed 646 calories in nine minutes. When encouraged to pause between bites and chew each mouthful 15 to 20 times, they ate just 579 calories in 29 minutes. The slow eaters said they enjoyed their food more. (Journal of Epidemiology)
12. Bigger forks can mean slimmer tummies.
Taking larger bites can lead to us eating less. A large fork helps diners to notice how much of a dent they are making in their food.(Journal of Consumer Research)
13. Our idea of "normal" weight depends on the size of those around us.
If someone has a friend of the same sex who becomes fat, their risk of being overweight doubles.
Being influenced by those around us in this way is called "social contagion". It explains overweight families. (the journal, Obesity)
Denise Taylor, a Malvern-based psychologist who lost 20kg, says she adopted a "virtual" friend - the lithe singer Shakira. 'Whenever I wanted to eat cake, I'd ask myself: "What would Shakira do?" '
14. Use olive oil instead of butter on bread and you will eat 16 percent fewer calories and drop your bread consumption by a quarter. (International Journal of Obesity.)
It is thought that olive oil stimulates taste receptors more powerfully than butter, making people feel fuller quicker.
15. Get enough sleep.
Insufficient sleep knocks our appetite hormones out of kilter.
12 young men's nightly sleep was cut down to four hours. Their levels of appetite hormone ghrelin rose by 28 percent after only two days.
Levels of leptin, which tells the brain the stomach is full, fell by 18 percent. They began to crave high-carb foods. (Chicago University)
#proteindiet, #diet, #diettracker, #weightloss, #dietmenu, #fitclick, #wls
Friday, May 9, 2014
Today is another asthma day and I just don't feel right. I would
really rather just eat buttered bagels all day.....yeah, right! I don't
do that anymore. Actually, I gave up bagels several years ago. I cannot
control them so they were removed.
My foods today? I made an effort:
(remember:
Have I ever given you my totals before?:
The little red x means that I didn't reach the goals I set for myself. I had only 113 grams of protein yet I feel I should have 188.
Maybe tomorrow I will feel better and eat more of the good foods.
#proteindiet, #diet, #diettracker, #weightloss, #dietmenu, #fitclick, #wls
My foods today? I made an effort:
(remember:
| Amount | Carbs | Protein | Fat | Calories |
| 18 fl. oz. |
|
|||||
| 4 fl. oz. |
|
| 1 scoop |
|
|||||
| 1 |
|
|||||
| 16 fl. oz. |
|
| 1 scoop |
|
|||||
| 1 |
|
|||||
| 16 fl. oz. |
|
|||||
| 1 serving |
|
|||||
| 1/2 cup |
|
|||||
| 1/2 cup |
|
| 1 |
|
|||||
| 1 |
|
| 1 cup |
|
|||||
| 1 cup |
|
|||||
| 1 |
|
|||||
| 6 ounces |
|
Have I ever given you my totals before?:
The little red x means that I didn't reach the goals I set for myself. I had only 113 grams of protein yet I feel I should have 188.
Maybe tomorrow I will feel better and eat more of the good foods.
#proteindiet, #diet, #diettracker, #weightloss, #dietmenu, #fitclick, #wls
Monday, May 5, 2014
Long day and still eating right!
I left the house this morning with my easy protein shake. 200 calories and 36grams protein... I drink half at 8am.
At 10am I had my coffee and Zone bar.
At noon I had the other half of the protein shake.
2pm I finally arrived home for less than an hour. Quickly I grabbed half the container of dieter's cottage cheese and sliced a banana and half a quart of strawberries. Had to eat quickly and leave.
5:30 home again and time for a Yasso Strawberry Greek yogurt bar.
Not hungry still so I finished my fresh papaya at 7pm.
Still need to find something for dinner. Something for my tummy to be happy overnight.
Remember how to read this? carbs- protein - fat - calories
942 calories today but only 73 grams of protein. Dinner needs to fill some gaps.
#protein #diet #proteindiet #yasso #Axelrod #wls #weightloss
At 10am I had my coffee and Zone bar.
At noon I had the other half of the protein shake.
2pm I finally arrived home for less than an hour. Quickly I grabbed half the container of dieter's cottage cheese and sliced a banana and half a quart of strawberries. Had to eat quickly and leave.
5:30 home again and time for a Yasso Strawberry Greek yogurt bar.
Not hungry still so I finished my fresh papaya at 7pm.
Still need to find something for dinner. Something for my tummy to be happy overnight.
Remember how to read this? carbs- protein - fat - calories
| 1 scoop |
|
|||||
| 1 |
|
|||||
| 16 fl. oz. |
|
| 18 fl. oz. |
|
|||||
| 4 fl. oz. |
|
|||||
| 1 |
|
| 1/2 lb. |
|
|||||
| 1 pint |
|
|||||
| 1 |
|
| 1 |
|
|||||
| 2 cups |
|
942 calories today but only 73 grams of protein. Dinner needs to fill some gaps.
#protein #diet #proteindiet #yasso #Axelrod #wls #weightloss
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