Food psychologists have studied why we eat the way we do and why so many people are overweight. The answers are not surprising to me at all. They range from package and portion size to plate shape and circumference, the presence or absence or others, the lighting in the room and the variety of foods offered.

If you decrease your calorie intake by 200 calories a day, it will add up to a twenty pound weight loss in a year without surgery or starving yourself. Begin by leaving 4-5 bites on your plate or reducing your portions by 20%. Look at some more strategies below.

• Use smaller plates, bowls, and utensils, and serve smaller portions. In several studies conducted at Dr. Rolls’ laboratory, people ate 30–50% more when they were given larger vs. smaller portions. They often didn’t notice they were eating more, and they didn’t feel any fuller. So think small: Down-size your dishes and serving utensils take advantage of the new 100-calorie snack packs (or make your own), and when you eat out order the small instead of the medium or large.
• Track the calories you eat- Studies have shown keeping a food diary is very helpful when attempting to lose weight. Foods eaten at mealtime but also impromptu nibbles like that handful of M&Ms or those leftovers you snacked on before bedtime will add a lot of calories. One study found that fast-food eaters who ate supersized meals underestimated their calorie content by about 40% on average.
• Visualize how much you intend to eat beforehand. To prevent overeating, try to visually plan how much you intend to eat before you start a meal.
• Limit variety. Buffets are not a good choice. A spread of diverse foods encourages overeating. So limit your plate to no more than two items at a time. You can refill it if you like, but always stick to the two-food limit.
• Hide the candy and other snack foods. Research shows that people who see more food eat more food.
• Do not get distracted. Make it a rule to never eat in front of the TV or while reading. You’re not paying attention to what you’re eating — and that’s an invitation to overeat and consume extra calories.
• Eat alone whenever possible. Research shows that people eat at least one third more when they eat in the company of others, probably because they’re not paying close attention to what they consume, the meal lasts longer (allowing more opportunities to nibble), and they may eat to keep up with what their companions are consuming.

Along with these suggestions I also suggest exercising daily. The more calories you burn, the faster those unwanted pounds will come off too. Check out my other articles and videos on fat and weight loss. I appreciate comments below too.

I am available for coaching to help you meet your weight loss goals. Call me at 336-430-7393 to schedule an appointment.

Losing Fat requires movement. Have you bought your pedometer yet? Watch this video and Get Moving!

Your health (and your weight) is your responsibility. It’s not your doctors responsibility. It’s not your insurance company’s or the government’s responsibility. It is your responsibility.

We all must be proactive in our health otherwise we will pay the price later in life. I know exercising can be a challenge but it can also be a habit. The thing about habits is that some are easy and some are hard. Some you enjoy, some you don’t. You GET to chose.

Someone told me that between the ages of 50 and 60 is when your body sort of determines your quality of health for the rest of your life. So I made the decision to be in the best shape of my life during that period.

What am I doing?

Drinking lots of pure water, eating more super foods, consuming “Intelligent Supplementation” and of course exercising.

I exercise daily by working out on my ProForm Activator (love this machine), bouncing on my rebounder and walking my dog briskly. I change this up regularly to keep it from getting boring.

Why?

Because I know what it can do for me mentally, physically and emotionally. My life is so much better because of it.

Is it hard?

What, do you mean is it hard getting up early so I make sure I incorporate my exercises everyday? Or do you mean the self discipline to do it daily? Is that the type of hard you are talking about?

Yes, it can be hard. Really hard. And I can come up with a million excuses why I shouldn’t do it. But, I only need one good reason why I should to continue.

The real question is this: It it worth it?

Absolutely! Since October, 2008, I have dropped 10 pounds of FAT but only 5 pounds on the scales. I have lost inches all over so I have dropped two sizes.

No matter where your health is today, you can create a better tomorrow . . . It is YOUR CHOICE.

Here are the facts…

Globally, people are eating more and exercising less. This trend is driving the $89 billion weight loss industry.

The U.S. owns an estimated 70% of this market, or $62.2 billion, with growth estimated at 6% per year.1 (2)
Japan is the 2nd largest market. (1)
Australia spends about $0.5 billion per year. (3)
Trends in dieting reveal more people are dieting more often and for longer periods than ever before.

1. More People: (4)

45% of men diet, up from just 10% in 2002
61% of women diet, up from 23% in 2002
2. More Often: The number of dieting attempts per year increased from 2.5 in 2004 to 4 in 2007. (5)

3. For Longer Periods:

The average time on a diet is 10 weeks. (1)
The average dieting woman spends 6.4 months per year on a diet.(2)
The typical dieter starts at age 20+ and continues until age 60+. (1)
The typical U.S. woman dieter spends at least 21 YEARS of her life dieting!
What are you doing about your health? What does your physical future look like? Be proactive today and you will be blessed with good health tomorrow.

If you are interested in learning more about my recommended weight loss (I call it Targeted Fat Loss, I don’t know about you but I want to loose fat and keep my lean muscle) solutions or my preferred “Intelligent Supplementation” then shoot me an email at beverlymonical@gmail.com with your interests.

Sources:

1. GLGi: (NYC) The US Diet Market Outlook—2008 and Beyond. Gerson Lehman Group. March 2008.

2. Online Dieter Research Report. 4th Quarter 2007. Marketdata Enterprises, Inc. January 2008.

3. “The cost of weight loss.” Money Magazine. October 2007.

4. Weight Control Products. Mintel Reports. March 2007.

5. National Consumer Survey. Calorie Control Council. August 2007.

Do you agree with this article? Please share your comments.

1. Fruits

Fruits are extremely high in liquid-content, helping the body wash out toxins. They are also very easy to digest and are high in antioxidants, nutrients, fiber and many important vitamins like vitamin C.

2. Green Foods

When you are ready to detox your body, fill your refrigerator with blue green algae, barley, wheatgrass, kale, spinach, spirulina, alfalfa, chard, arugula or other organic leafy greens. These plants will help give a chlorophyll-boost to your digestive tract.

Chlorophyll rids the body of harmful environmental toxins from smog, heavy metals, herbicides, cleaning products and pesticides. They also aid the liver in detoxification.

3. Lemons, Oranges & Limes

These citrus-wonders aid the body in flushing out toxins, as well as jump-start the digestive tract with enzymatic processes. They also aid the liver in its cleansing processes. To increase detoxification, start each morning with a warm glass of lemon water.

Remember, vitamin C is one of the best detox vitamins around, as it transforms toxins into digestible material.

4. Garlic

This pungent bulb stimulates the liver in producing detoxification enzymes that help filter out toxic residues in the digestive system. Adding sliced or cooked garlic to any dish, will help aid any detox diet.

5. Broccoli Sprouts

Extremely high in antioxidants, broccoli sprouts can help stimulate the detoxification enzymes in the digestive tract like none-other. The sprouts are actually more effective than the fully-grown vegetable, despite the picture on the right.

6. Green Tea

Packed full of antioxidants, green tea not only washes toxins out of the system through its liquid content, but also contains a special type of antioxidant called catechins, known to increase liver function.

7. Mung Beans

The mighty mung bean has been used by Ayurvedic doctors for thousands of years. It is incredibly easy to digest, and absorbs toxic residue on the sides of the intestinal walls.

8. Raw Vegetables

Best for juicing detox regimens or eaten raw: Onions, carrots, artichoke, asparagus, broccoli, cabbage, kale, brussel sprouts, cauliflower, garlic, beet, turmeric, and oregano. The combination of these foods will help your liver purge toxins during the cleansing process. These are high in naturally occurring sulphur and glutathione. Sulphur helps the liver detoxify harmful chemicals.

9. Seeds & Nuts

Incorporate more of the easily digestible seeds and nuts into your diet. This include flaxseed, pumpkin seeds, almonds, walnuts, hemp seeds, sesame seeds, chia seeds, Siberian cedar nuts and sunflower seeds. While detoxing, avoid nut butters.

10. Omega-3 Oils

Use hemp, flax-seed, avocado or olive oils while detoxing. This will help lubricate the intestinal walls, allowing the toxins to be absorbed by the oil, and eliminated by the body.

Source:http://www.globalhealingcenter.com/natural-health/foods-that-detox-the-body/

Clean your plate! It’s a mantra in America, and a contributor to the ever-increasing weight problem. Unfortunately, our plates have gotten bigger! A major part of the weight problem is portion sizes, which have grown substantially over the past four decades: A Coke has increased from 6.5 to 20 fl oz. or more, a bagel from 2-3 to 4-6 oz., and a chocolate bar from 1 to 1.5-8 oz.

Another part of the weight problem is satiety; we often just don’t feel full when we control our calories. According to researcher Barbara Rolls, Ph.D., a nutritionist at Pennsylvania State University and co-author of The Volumetrics Weight-Control Plan, “Satiety is the missing ingredient in weight management. Cut calories simply by eating less and you’ll feel hungry and deprived.”

Here are some weight control strategies for controlling your portion sizes while still eating enough to feel satisfied.

Weight Control Tip 1 — Know Your Portion Sizes. There’s a difference between serving size and portion size. A serving is a standard amount of food containing a set amount of calories; a portion is what you actually put on your plate. So a portion could be a lot more than a single serving — and therefore contain a lot more calories than you might expect.
Weight Control Tip 2 — Check Food Labels Closely. You can’t assume a package contains a single serving just because the label lists calorie and nutrient information for one serving. Look for the number of servings per package (it’s listed directly under the serving size) to determine the true calorie count.
Weight Control Tip 3 — Divide and Conquer. Research shows that the bigger the plate, bag, or container of food, the bigger your eyes — and it appears that the eyes have more control over how much you eat than your stomach.
Weight Control Tip 4 — Go High Fiber, High Water. Eat foods that have a high water and/or high fiber content and are low in fat. This is the key concept behind Dr. Rolls’ Volumetrics approach. Soups, salads, stews, casseroles, fruits, vegetables, low-fat milk, cooked grains, and beans are all good choices. These “wet” foods have a low energy density — meaning the water and fiber they contain will fill you up with a small amount of calories — as opposed to “dry” foods like cookies, cereal, and crackers, which have a high energy density.
Weight Control Tip 5 — Start Meals with Soup or Salad. Dr. Rolls has found that people tend to eat less when they precede a meal with a low calorie soup or salad (with fat-free dressing).
Weight Control Tip 6 — Eat a Variety of Foods. Dr. Rolls’ research reveals that even when you’re full from one type of food, say a salty snack, you can still make room for another type of food, say a sweet dessert. By eating a small amount of different-tasting foods, you can create a sense of fullness without a lot of calories.
Weight Control Tip 7 — Emphasize What You Can Eat, Not What You Can’t. Positive thinking extends to weight management, too: After all, diets often fail because we feel deprived. By focusing on what you can eat, you’ll feel better about your weight loss program than if you focus on all you’re missing.

Have a Healthy Choice Day!
Beverly

You’re all set to begin your new weight loss program. The diet book has been read, the treadmill is working and you just bought cute new workout shorts. One more thing: Go to your doctor and get your Vitamin D levels checked.

The level of vitamin D in your body at the start of a low-calorie diet can predict your weight loss success–or failure, according to a study from the University of Minnesota. “Vitamin D deficiency is associated with obesity, but it is not clear if inadequate vitamin D causes obesity or the other way around,” said the study’s lead author, Dr. Shalamar Sibley, an assistant professor of medicine.

The study: The circulating blood levels of vitamin D were measured in 38 overweight men and women before and after they followed a diet plan for 11 weeks consisting of 750 calories a day fewer than their estimated total needs. Each participant’s fat distribution was measured with DXA (bone densitometry) scans.

The results: On average, the participants had vitamin D levels that many experts would consider to be in the insufficient range. But Sibley discovered that the baseline, or pre-diet, vitamin D levels predicted weight loss in a linear relationship.

For every increase of 1 ng/mL in level of 25-hydroxycholecalciferol–the precursor form of vitamin D and a commonly used indicator of vitamin D status–the dieters lost almost a half pound more on their calorie-restricted diet.

For each 1-ng/mL increase in the active or “hormonal” form of vitamin D (1,25-dihydroxycholecalciferol), they lost nearly one-quarter pound more.

In addition, higher baseline vitamin D levels predicted greater loss of abdominal fat. “Our results suggest the possibility that the addition of vitamin D to a reduced-calorie diet will lead to better weight loss,” Sibley said.The study findings were presented at The Endocrine Society’s 91st Annual Meeting in Washington, D.C.