10 Jan

Most Common Misconception about Gaining Weight

shutterstock_76970125There are a lot of misconception about gaining and losing weight and sometimes we had a hard time recognizing which is a myth or fact. We often believed that eating fats is the main cause that’s making us fat but little did we know that it is calories that are making us fat. It is important to know what is true and what is not. I have listed the common misconception related to weight loss, below. And you decided whether to believe it or not.

Do not eat after 8 P.M.

I have put this in the first list because I believe it is the most common belief of people who are trying to lose weight. The truth actually is what you eat or what time do you eat does not matter because weight gain is caused by how much calorie you take. Even if you eat around midnight but the foods does not contain calorie, you are safe! Therefore, just try to watch your calorie intake daily and do not consume calorie-filled foods.

Huge breakfast meal can help you feeling full throughout the day.

Apparently, this one is busted. Eating a big portion of breakfast is as bad as skipping them. Skipping breakfast will make you crave for more extra snacks during morning, meanwhile big portion breakfast can store up too much calories in the body.

Eating less food can increase metabolism.

False! Eating less food will not increase your metabolism by all means. Although most people believe that eating small portion of foods throughout the day can help them control their food intake thus enables them to lose weight, the effect is not the same with other people because our body reacts differently to the changes that we have made in the body. You should opt for regular three-meals a day and some healthy snacks like fruits and salad in between.

Low-fat foods contain fewer calories.

Well, I am not quite sure about that. Take note, foods that are low in fat does not necessarily mean they have fewer calories because there are other nutrients that can also provide calories like starches, sugar and protein. Based on the food guide issued by the National Heart, Lung and Blood Institute, even a small blueberry muffin has 131 calories and the regular-sized muffin has 138 calories. So, even if you are eating many low-fat foods, you will still gain more weight.

Being a vegan guarantees weight loss.

Many people who wish to lose weight opt for vegan lifestyle but the thing is it will not help anyone lose weight unless you are observing a balance diet like fruits, veggies, protein, and whole grains. Common mistakes for most vegans are they keep eating French fries, potato chips, chocolate, pasta and the likes without checking their calorie intake. Before consuming certain foods, make sure to check its Nutritional Fact or label to see how will it benefits your health.

Sport drinks are better than sodas.

Well, not quite. Here’s the breakout: Sports drinks contain 13 grams of sugar and 50 calories per serving. On the second note, each bottle contains 2.5 servings. Therefore, let’s do the math. If you consumed one bottle of sports drink, you have consumed a total of 125 calories. This is almost the same with a can of soda which contains 140 calories. It is no doubt that sports drinks can give you energy, vitamins and mineral but still it is high in sugar and calories. As a matter of fact, the vitamins and minerals you will get in the sports drinks are equivalent to the healthy foods you eat.

Go for a diet in order to lose weight.

It is true that going for a diet can help you lessen the chances of getting disease such as blood pressure, cardiovascular disease and more. However, don’t be surprise if I tell you that diet can also be bad for your health. In 2007 studies by the UCLA scientists in the journal American Psychologist proved that normally when people lose 5 to 10 percent of his or her weight, the process of weight loss will stop. And most people regain their weight back in the long run. Only few people are able to put up with weight loss. So whenever you are thinking of losing weight, make sure you had a change of your overall lifestyle in order to lose weight permanently.

Eat whatever you want as long as you exercise.

I admit I committed this mistake for a long time. Do not take things for granted and think that as long as you exercise, things will cooperate with you. Indulging with too much calorie-filled foods and exercise is bad for your health because the energy intake must be equivalent to the energy loss and yet drink some energy drinks during exercise.

I hope these fallacies about weight loss can help you in one way or two. Losing weight is not an easy journey but with the right mind, attitude and knowledge about weight loss, you will surely achieve your goals.

5 Jan

6 Ways to Change Your Weight without Changing the Foods You Eat

Fotolia_60441222_Subscription_XXLRegardless of whether you want to lose weight or not, eating at the right time is the ideal way of weight loss and it is important, too. According to dietician Jaime Mass, R.D., president of Jaime Mass Nutritionals, many people believed that eating less is equals to losing weight. But the thing is, it does not work that way and will never will.

When you eat, you need to consider many different factors that cause weight gain such as the blood sugar, insulin sensitivity, metabolism hormones etc. Not all people who are watching what they eat can respond to weight loss like the others. However, in order to lose weight successively, you must ready to make a change in your mind and determine to lose weight. Weight loss is not a magical thing where it only happens in a blink of an eye. Ask yourself if you are willing to go a long way in order to lose weight or else you will just end up giving up and disappointed, some even gained weight twice their old weight. These are the question you need to ask yourself:

  • What makes you motivated?
  • What obstacles you will have to overcome?
  • Are you going to make up excuses?
  • What hinders you to lose weight in the past?

Losing weight is more than just about foods. You will be surprise at how wide are the causes of weight gain apart from the foods you eat. Maybe you have been wondering why you are gaining weight faster than other people and yet you eat the same food as them. Perhaps, the problem does not lie in foods at all and there are other issues that cause weight gain. I have listed some common possibilities that can cause weight gain to some individuals.

First of all, take time to de-stress. This is in fact true because many people are eating a lot of food when they are under stress. Stress increases the cortisol and inflammatory hormones which will cause cravings in the body. Many people take this thing for granted and ignore the issue. Little did they know, it affects their health at some point and leads to weight gain. Try meditating every morning and unwind in order to help relieve stress.

Next, live a simple life. People who are known to be contented with life are happy people. When you are happy, you will feel more relax and calmer. When you feel loved and supported you might not necessarily need food to fill up the emptiness in your soul. This is also associated with stress and you will not likely to put yourself in the eating position.

Third, so you have some unsettled emotional issues? All of us have insecurities about our own bodies but never address the emotional issue to eating habit. Educate yourself more about “emotional obesity”. When you found out the real cause of your emotional problem, you will no longer look at the world in the same perspective.

Fourth, never forget to detoxify your body. It is a healthy and safe practice to cleanse your system from toxins. You will never know that the excess pounds of your body are the result of accumulated toxins in the storehouse. Detoxifying method flushes all the unnecessary liquids inside your body. You’ll be amazed at how effective it is to help you shed some pounds.

Fifth, get active. Whatever you eat in a day, make sure you are willing to burn the same calories with the ones you consumed. That way you don’t have to starve or suppress hunger. Take the stairs instead of the elevator, take advantage on things that can help you burn more calories, take your dog for a walk on the beach or at the local park, bike your way off to the biking track and hiking with your group of friends and enjoy the beautiful outdoor scenery.

Finally, get involve in cardio workouts. You don’t have to gain a six pack or an amazing biceps and triceps. As long as you are able to lose more calories, then you are good. Take cardio training and get yourself involve in intense or non-intense exercises. Take a sprint, go for a swim, join the tennis club, and sweat up in an aerobics class. These fun activities are good to keep your metabolism on track and burn more calories. What are you waiting for?

This tip on losing weight without changing the way you eat is not a step-by-step program. You can freely do anything you wish as long as you maintain a healthy lifestyle. Listen to your physical, mental and emotional condition because if you take it lightly it can lead to weight gain and emotional problem. Keep in mind that the real key in weight loss is in our mind.

24 Dec

Get to know yourself and tell if you are Really Hungry

1-(5)Telling whether you are hungry or not is easy but how can you tell if you are actually hungry or your mind is fooling you? Paying attention to what your brain needs can help you eat more effectively and it is actually good for you. Mindful snacking can help fight against hunger and it can help improve the metabolism but if you are over snacking, it will surely make you gain some weight. So, how do you assess yourself when it comes to cravings? Keep reading!

EATING SENSIBLY. Eating sensibly allow you to eat with intention – to fill your body with energy. Eating sensibly helps you become aware of being really hungry or just obsessing over the food. Do not be distracted or tempted with some unhealthy foods. Open your mind and rethink before you eat.

ASK QUESTIONS. “Am I really hungry?” “How hungry am I?” Assess yourself as to why you want to eat. The same thing goes for a car that has run out of fuel. You don’t stop at every gas station to check if your fuel is low. The car will show that it has run out of fuel. “Is there any symptoms of hunger?” These simple questions are good to help you connect with your sensibility.

FIND THE CAUSE. What causes you to crave more foods? Some people admit that by looking at people who are eating it makes them want to eat the same thing. Others also think that watching TV, playing video games or just by looking at foods cause them to crave more foods. Do not reward yourself with foods if you have been through a stressful day because eating that does not came from hunger will not satisfy you. It is important to understand how you respond in certain situation so that you can control what you eat.

GIVE TIME. When you feel like you want to eat something, wait until 15 minutes or more. You can tell if you are really hungry because the more you wait, the more your stomach will grumble. So if you are unsure about your feeling, give yourself some time to understand the situation. You can also test your hunger by distracting yourself. If you are really hungry, your body will be less energetic and might need some rest. You will definitely know it.

RECORD WHAT YOU EAT. Maybe not exactly in pen and paper, you can record it in your mind about what you have eaten prior to feeling hungry. When was the last time you eat something? Is it wise to eat immediate after an hour from the last time you eat? You know the answer. To avoid the unnecessary cravings, drink a lot of water or lemon juice instead to fill up your stomach and keep hydrated.

THE SIGNS. What if you are feeling really hungry but could not tell if your body really needs foods or just fooling you? Here are the warning signs that your body is low in energy:

  • Weak
  • Shaky
  • Fatigue
  • Emotionally exhausted
  • Easily irritated
  • Moody
  • Quick tempered
  • And more.

When these signs occur, go and grab some foods. Opt for light snack so that your stomach will not be in shock when you immediately consume big portion of foods. Soup, salad, fruits and the like are the ideal food to fight hunger.

FIND YOUR NEEDS. Sometimes we may not understand what we are feeling and solve it through eating. Try to get out from your house and have a short walk outside the park to relieve stress and think about the issues you are facing. Perhaps you just miss someone that is far from you, instead of suppressing your emotion and eat, try to give the person a call and tell them you are thinking about them. When you found out the real issues that you have to deal with, you will no fool yourself with hunger.

REMIND YOURSELF THE CONSEQUENCE. We can’t avoid that sometimes we surrender to our cravings and eat whatever we wanted to eat. Here’s the catch, whenever we eat remind ourselves what will happen next. Does satisfying your emotional hunger worth every calorie you consumed? Are you willing to burn the same amount of calories with the one you just consumed? Eating emotionally can make you feel good for a short time but it will not last. You might end up feeling disappointed, bloated and miserable. Remind yourself the consequences are not worth it.

I have been in the journey where I have to assess if I am really hungry and still struggling until now. What you should do is to believe in yourself. Take control and be responsible to what you consumed. It is all happening inside your mind. What we need is the courage to overcome them.