Green vegetables & Weight Loss: Why it helps

When you try to lose weight, is 1 of the best things you can do yourself to eat lots of vegetables. Why’s that? Why are green vegetables so helpful with weight loss? There are a few good reasons.

Green vegetables are filling.

The last thing you want to do is to feel hungry all day while you are dieting, in fact, too little can cause your metabolism to slow down, making it even harder to lose weight eat. Eat plenty of green vegetables to keep you feeling full & satisfied all day, they contain very few calories, so you don’t overdo it calorie-wise. Eating them often keeps your metabolism going strong, so you lose more weight.

Green vegetables are loaded with fiber.

Fiber does wonders for our body,  it helps a lot with weight loss too. First fibre helps slow the rate at which sugars are absorbed into the blood, reducing the impact on blood sugar. When the blood sugar remains stable & steady, avoiding the ups & downs that contribute to cravings & weight gain. Fibre also helps the whole digestive system work more efficiently, move waste through & out, & “cleaning” of the whole system out, so to speak.

Green vegetables have an alkaline effect on the body.

Finally, green vegetables promote alkalinity in the body, which is very important for weight loss & overall health. When the body becomes too acidic, you start to retain water & gaining weight – along with the probability of developing all sorts of health problems. Unfortunately, many of the typical American diet consists of acid-forming foods: Meat, dairy, grains, coffee, soda, sugar, flour. Your body needs some acid-forming foods, but if you eat nothing but them, you’ll quickly discover problems.

Green vegetables have an alkalizing effect on the body, reducing the level of acidity. The result? Weight loss, better health & wellbeing. Try to include some green vegetables with every meal, & you’ll feel the difference within a day or two. Other colored vegetables, such as sweet potatoes, yams, tomatoes, cucumbers, potatoes, cauliflower & cabbage have the same benefits.

No matter how you look at it, green vegetables do wonderful things for your body, whether you are trying to lose weight or not.

If you think you’re having trouble getting enough to eat, because you don’t like the taste, try adding to other dishes. Mix the chopped spinach into a sauce. Add more salads to sandwiches. How about chicken & roast vegetables for lunch. Eat vegetable soup. You can also mix some cooked or raw vegetables to smoothies & you’ll not even know they’re there.

Whatever you do, it is worth more green vegetables. You’ll reap the rewards of better health & a slim, vibrant body.

Anger Eating Do not eat away your Anger

 When it comes to weight loss, there are a number of emotional factors that can colossally affect your performance, & anger is one. “Anger eating” means eating foods in an attempt to appease feelings of anger.

On occasion there is an obvious connexion between anger & eating – for example when you’ve an argument, you may instantaneously begin to crave sweets. This is no big secret why this is happening; anger makes you feel horrible, so you crave something, you think, will make you feel better.

From time to time we can experience a low level of ongoing sense anger we mightn’t even realise are there. This may be associated to trauma, injustice, arguments & betrayals of the past. Now and again it can be caused by a recurring displeasure with our present circumstances in life. Whatever the cause, if we do nothing to deal with & release anger, it’ll carry on to causing uncontrollable cravings for food.

If you feel like this can describe your eating habits, take a look at the strategies below. Use 1 or more of them daily to work through anger in healthy ways so that you no longer have to “swallow” it.

Express it.

Expressing yourself when you realise you’re angry is powerful! Simply by writing in a notebook, or painting a picture of how you feel will help you work through the feelings & move past them. Verbalise your- talk loudly about how angry you are, & why, until you feel pressure in your decrease. Anger eating disappears when you no longer have the anger within you urging you to eat to feel better.

Learn better ways of communicating how you feel

Anger is frequently triggered when you feel misunderstood by other people. When you learn to communicate efficiently, you can resolve numerous misunderstandings quickly & effortlessly, minimise or eradicate feelings of anger. Remember that communication is crucial on an ongoing basis. If something bothers you, speak up. Talk daily to people you know & love & work through any problems so they’ll not continue to “eat you” & you’ll not be tempted to go on an anger binge eat in response.

Burn it.

Anger is really just pent-up energy when you think about it. Very often just doing something physical burning feelings of anger, & leaves you feeling centred & peaceful when you are done. Good activities include: Physical fitness, cleaning & organizing, dancing, brisk walking or jogging & swimming.

Anger eating is usually a spontaneous act, so be sure to pause & consider how you feel before you do anything in your mouth. If you’re angry – or upset in any way – to work through these feelings before you eat, & you’ll much more likely to anger the harmful effects of eating to avoid.

Have you stopped losing weight & don’t know why?

Almost all dieters at some point cry out in panic, “I have stopped losing weight & I don’t know why!” “It’s no fun when the numbers on the scale stops moving – in particular if you have been sticking to your weight loss plan & it worked acceptably for you so far.

There are lots of feasible reasons why you stopped losing weight, but below are some common rules.

1 – Stress

Stress can do funny things to our bodies, one is messing with weight loss. If you’ve stopped losing weight, consider how much pressure you are under during the day. Do you have a stressful job? Are you working through family issues? If you think stress may be the culprit, do whatever you can to better manage your stress. Practise meditation & deep breathing, take more time to do things you love & letting go of things you can not control. If you are calmer, you’ll probably lose weight normal progress.

2 – “Diet” Food

Do you eat lots of packaged “diet” food? What about weight loss shakes? Sometimes these things do more harm than good, especially if you consume a lot of them. Cut these things out for a few days & see if you start losing weight again.

3 – Not drinking enough water

If you’ve stopped losing weight, instantly calculate how much water you’ve drunk every day. If there are less than sixty-four grams, you might want to start drinking more. When you don’t drink enough water, your body will retain water, which shows up on the scale. Drink plenty of water every day, & the numbers on the scale start moving quickly again.

4 – Eating the large servings

Do you weigh or measure portions for meals & snacks? If not, you should. Most people eat larger portions than they actually need, which of course results in more calories than they need. Here are the serving sizes you should stick to: One two cup fruit, one   two cup of vegetables (or 1 cup of leafy vegetables), two to three grammes of meat (or one cup cooked beans), one   two cup of grains such as rice, pasta, cereal (or one slice whole wheat bread), one cup of dairy products like milk or yoghourt (or 1 ounce of cheese). If you’re larger portions than this, start measuring everything you eat, & you’ll see that your calorie intake down to where it should be.

5 – recently lost a lot of weight.

If you’ve stopped losing weight suddenly, consider whether you’ve recently been losing a large amount of weight. This is common for your body to take a little break for a few days or even 1 week just after a great deal of weight is lost quickly. This isn’t something to be concerned about, just continue with your healthy diet & exercise plan, & more weight will come off.

Fatigue & weight loss: Are you working to hard?

Fatigue & weight loss is a familiar complaint that lots of people suffer from when they begin a diet & suddenly find themselves yawning all day – eating healthier should give you more energy? Yes, but occasionally you can be doing things that take energy into without knowing it. Take a look at the common causes of fatigue, weight loss & see if any of them can cause your fatigue.

Are you consuming enough calories?

You can be overzealous in your attempts to lose weight, reducing calories too much. You certainly don’t want to starve yourself, because you will only slow down your metabolism which leads to you feeling low on energy. Your body simply isn’t enough fuel to keep going, so you will struggle with feelings of fatigue & cloudy thinking. Instead make it your mission to eat as much food as possible – but choose low-calorie foods. Load’s of vegetables, fruit, water, lean protein, healthy fats. If you choose these types of foods than you should’ve no trouble keeping your calories in line but you’ll also provide your body with plenty of fuel to fire up the metabolism & gives you the energy you need to get through each day

Are you eating enough protein?

Protein provides energy to get through the day. That helps you to build & repair healthy muscle tissue, which makes you physically stronger so you’ve more stamina. Include one serving of protein in each meal  & choose lean protein than fat protein. Eat lean chicken & turkey, beans & lentils, tofu, low fat dairy products, nuts & seeds, fish & shellfish. Protein keeps you feeling full longer than carbohydrates, & provides a wealth of energy to the small amount you need to  eat to feel satisfied.
Are you eating enough fat.

We have received the message that “fat is bad”, but nothing could be further from the truth! Our bodies need fat for energy, to help us feel satisfied & content, to help us absorb certain vitamins & minerals, to help our skin & hair feel & look healthier, & more. The key is to eat fats that are good for you & avoid those that contribute to heart disease. Good sources of fat are fish such as salmon & mackerel, nuts & seeds, avocados & olive oil.

Are you drinking enough water.

Our bodies need water even more than they need fat. If you don’t drink enough water, you get your body to go into a sort of “survival mode”. It tries to conserve as much water as possible to protect vital body functions, & you end up feeling sluggish & tired. When you drink plenty of water, everything in your body just works better. Your thoughts are clearer, your organs function better, your joints feel better, your muscles become stronger – & yes, you’ve much more energy.

Are you training too much.

Exercise is good, but like anything else, you ca overwork yourself. This is especially true if you’re out of shape & you have just started training. Don’t push too hard! Aim for thirty min of exercise daily, or even less if it is too hard. (Be sure to check with your doctor first.) It might even be useful if you break your workout into three or four shorter workouts. As soon as you get stronger, you can definitely increase the length & intensity of your workouts, & it shouldn’t lead to fatigue.

Using Good Time Management to lose more weight

One of the more challenging aspects of weight loss is to find time to take on all the extra responsibilities that come with a healthier lifestyle. You need time to prepare healthy meals, find time to exercise, time to buy food & other supplies, time to pack lunch for work so you don’t have vending machines, & so on.

How can you make time for these responsibilities without feeling overwhelmed?

Firstly, get into the habit of always planning ahead. Every week, make a list of things you need to do to stay on track. List all the things you need to do & figure out the most effective was of completing each task. Can you amalgamate activities, such as stopping by the market on the way home from soccer practice? Can you make a bigger batch of vegetables & freeze them in individual servings to quickly heat up later on? Plan ahead & you’ll find out that eating healthy & losing weight takes much less time than you worried that it would.

When you are rushed, it’s tempting to say: “I don’t have time to do it now, I will do it later.” “But often, later never comes.   Lastly, you should schedule for important activities such as exercise, getting enough rest, & preparing healthy meals.   Avoid postponing or putting off these tasks until later. If you’ve any spare moments at any time at some point in the day, use the time to do things to make new habits easier. Wash workout clothes while cooking dinner. Pack lunch for tomorrow after tonight’s dinner. Delay leads to a vicious circle of never having enough time to get everything you need to do, done.

Buying a simple notebook & jot down all your appointments, obligations, & yes, your weight loss activities. Make time for them, even if you’re too busy.

Weight loss, like most other things in life that simply must be a high priority. If you treat your weight loss tasks as though they’re very important to you, you’ll make time to do what you need to do to maintain the healthy lifestyle and achieve your weight loss goals.

Adopt an optimistic attitude and Lose more weight

Do you consider yourself an optimist or a pessimist? Would you believe that your state of mind can have a fundamental influence on how much weight you lose? Let’s face it, losing weight can be difficult. You’ve to continuously work on improving your eating habits, avoiding fattening foods that you used to love.

Making time for exercise each day, & generally spending more time to take good care of yourself.

When you try to do all these things under a cloud of negative thoughts, it just feels so much harder. Your negative self-talk works against you so that you feel unmotivated.

When you build healthy habits, positive thinking, you’ll find that losing weight becomes much easier. You’ll get pleasure from exercise. You’ll love to prepare healthy meals & snacks. Take better care of yourself is a pleasure not a chore.

Here are 5 good ways to develop a positive, upbeat frame of mind to make your weight loss easier:

1 – Believe in yourself.

Belief that you deserve to lose weight & create a healthier lifestyle. Say things like this to yourself often: “I know I can do this & I know I am worth the effort I deserve to be healthy & happy & the actions I take today will help me achieve this. ” ”


2 – Believe in your abilities.

If you don’t think you can effortlessly lose weight & keep it off, you’ll be fighting an uphill battle all the way to your goal weight. Fight against this by regularly reminding yourself that you can reach your goals. “I’m stronger than cravings for sweets & junk food. I can make better choices for my own health & wellness. I have achieved a lot in my life, I look forward to the feeling of achievement. I dont now want to fail ” Cravings will pass & I will feel really good about myself tomorrow if I just do my best today ”

3. Believe that the challenges are volatile.

After a hard day, don’t take the pessimist’s view that you can not handle it. Keep telling yourself that the challenges come & go. It’s how you react to them is crucial. “I found it hard to stick to my diet today, but I will just take it moment by moment. Failure is only sure when you give up.

4. Believe that you can never fail.

 Keep repeating to yourself, “Failure is impossible for me.”

5. Believe you already are successful.

Make a long list of all you accomplishments. What have you achieved in your life? What goals have you met that makes you feel proud? They don’t have to be big goals! Did you plan to drink more water than last night & you did it? Did you plan to exercise for thirty minuets & did it? Write each small success you can imagine & confirm that achieving your weight loss goal will be as easy.

 

3 simple tips to help you make time for exercise

Finding time for exercise isn’t always straightforward, in particular if your life is already filled with additional obligations & activities. But there are basic lifestyle changes you can do to effortlessly fit in enough exercise.

Try this to begin with:

Tip one: Banish needless activities.

How much time do you flop on the couch, watching brainless TV shows? Ok, perhaps there are certain shows that are your definite favorites that you don’t want to give up. When you know you are just wasting time, walk away from the television. Or you can even do some basic callisthenics while watching those lackluster re-runs! Stand up in place, do jumping jacks, push-ups & sit-ups.

Tip 2: Wake up earlier or go to bed later.

You actually only need thirty minuets of exercise daily to aid with weight loss & maintain good health. Squeeze in that half hour of physical activity early in the morning or evening when your family is in bed. Morning exercise can be more beneficial, in particular if you might’ve trouble sleeping after an evening workout.

Tip 3: Make time for downtime.

Make use of any time during the day where you find that there is little for you to do. Maybe after the kids come home from school, but before you take them to leisure activities? When you’ve periods of lag time between activities & tasks, you can squeeze in a few minuets of training. Even if you exercised for ten minutes, 3 times a day, it’s thirty minutes.

Making time for exercise can be difficult, but it becomes much easier if you use the time you have more efficiently. We all have the same twenty-four hours a day. The difference between fit & unfit people is how they use those twenty-four hours.

How to Avoid stress related slip-ups when trying to lose weight

Stress & losing weight doesn’t go well together. The more harassed you are, the more you wll struggle to lose weight. Why’s this? When you feel stressed or threatened, your body releases a bombardment of the hormone cortisol. Cortisol is effective in hazardous situations as it prepares your body for “fight or flight ‘. You become more alert, your muscles tense, your pain sensitivity drops to get you get ready to fight for your life or run like crazy! In a genuinely dangerous situation, this could save your life.

Most of us don’t find our selves in any actual life-threatening danger every day. Rather, we function under a chronic, persistent, low-level state of stress & anxiety. Our bodies don’t know the difference, so they keep pumping out as cortisol – which contributes to the formation of fat cells, expressly in the abdomen.

Key to overcoming this challenge is to efficiently manage stress.

Strategies you can try:

Calming Stress for weight loss – Tip number 1

Learn to detach emotionally.

Have you noticed that you seldom get stressed about things that don’t directly affect you? Sure, you may possibly feel worried or concern about something that happens to others, but this does not cause you stress. This is  because you’re not emotionally connected to what happens to other people. When something directly affects you is much easier to feel stressed out on that.

Overcome this is by understanding how to emotionally dissociate & step back from things that by and large make you feel stressed. Try this: When you begin to feel stressed about something, try to put your emotions to one side briefly & look at the situation objectively. Envision taking a mental step back from the fierceness of the situation. This takes practice, but after a while you can totally be in charge of the ability to stay cool & calm, no matter what is going on around you.

Soothing Stress to lose weight – Tip number 2

Keep your stomach happy.

If you have ever felt genuinely stressed & really hungry, you know how taxing & overpowering it can be. Coping with stress is much easier if you feel at ease & physically well, so be sure to keep eating frequently throughout the day. Pick healthy foods like raw vegetables, lean protein, fruits & nuts & seeds, drink plenty of water & you’ll see that you deal with stress much better.

Soothing Stress to Losing Weight – Tip number 3

Refuse to worry about things that are beyond your control.

Have you ever found yourself distressing about something you can not control? This is a certain recipe for major stress, right? Don’t do it to yourself! If you can not do anything to alter the circumstance, mentally let it go. You will have to keep pushing it out of your head repeatedly at first, but if you’re persistent, in due course you’ll feel your stress drop when you stop focusing on the issues & problems that plague you.

Stress & weight loss don’t cancel each other out – if you just take the time to manage your stress in a healthy manner, it’s quite possible to lose weight & keep it off.

Easy ways to increase your energy & lose weight

Now and again when people start a weight loss programme they windup feeling and emotionaly tired & depressed. This can be due to a number of things, when you eat fewer calories, you can start to experience withdrawal symptoms from lack of sugar. You could experience and emotional emptiness when you leave out the foods that used to comfort you.

There are a number of ways to manage these symptoms & they all involve one key move: Increase your energy! When you feel good physically, you will experience a a natural energy high. You feel happy, inspired, empowered & content.

Feeling well makes it much easier to abstain from unhealthy habits & stick like glue to the new healthy eating & exercise plan.

Here are some good ways to boost your energy & lose weight:

Breathe deeply.

Deep breathing is a great way to energy your body & boost your energy. Several times a day, take some slow, deep breaths. Pull the air all the way down to the bottom of the lungs, then the chest. When you can not take any more air, slowly exhale until you expel all the air you inside Pause for a moment, then repeate. Immediately you should notice that you feel more awake & energetic.

Exercise briskly.

If you’re not by now participating in an exercise program, be sure to check with your doctor before you begin. When you get the green light to work out every day, start thinking about types of exercise you enjoy doing. Do you love to dance? Walk? Bike? Find physical activities you love, & start doing them every day. Exercise is one of the best energy boosters that you can use yourself to feel happy & inspired.

Laugh a day.

Laughter really is the best medicine – for physical & emotional conditions. The more you laugh, the better you feel. Have you ever enjoyed a huge belly laugh about something? Maybe it was a joke you’ve heard, or a funny movie you watched, or you hang around with friends just being silly. Laughing floods your body with a feel-good endorphins & lifts you out of an emotional slump. When you feel happy, you do automatically more energy.

Doing these 3 little things each day can go a long way in helping you lose weight & keep it off.

Eat Less Sugar and Lose Weight

If you aim to lose weight, the primary step will be to reduce your sugar intake. Sugary treats, sweet drinks & gooey goodies keep the body in the insulin-producing state, contributing to the formation of fat cells. The more sugar you eat, the more fat is stored in your body.

The problem is, it’s difficult to give up all that sugary goodness! How can you eat less sugar & lose weight without feeling as if you were robbed?

Here are 3 great ways to start:

Eat more protein.

Protein takes longer to digest than sugar, so it prevents your body from releasing too much insulin. Protein fills you up & gives energy to the muscles, which helps to give your body a lean, sleek look. Do your best to include sources of protein with every meal you eat. Good sources of protein are lean beef, pork, chicken, turkey, fish & shellfish. Nuts, seeds, cheese & other dairy products also contain protein, although some of them may be high in fat, so eat them sparingly.

Eat more fruit.

Yes, fruit contains sugar too, but it’s a good-for-you sugar. Eating 3-4 servings of fresh fruit daily can dramatically reduce your cravings for refined sugar. A “serving” of fruit is a small piece, like a small banana or apple or half a cup of diced or chopped fruit like melon. Include some fruit snacks during the day to keep your sweet tooth satisfied. Avoid dried fruit & juice, however. These are usually much higher in sugar & can have the same effect on the body as refined white sugar.

Get happy.

Sugar is a mood altering substance & we often crave when we feel sad, could do with comfort or when our energy levels start to drop. If you take steps to keep you feeling happy & uplifted, you’ll find that you need to eat less sugar to boost your mood. Good ways to uplift your spirits are doing things you enjoy, spending time with loved one. Take naps when you feel tired & practising positive self-talk.

Lots of people find that simply by eating less sugar, they automatically begin to lose weight – even if no other changes in their eating habits made! Try it yourself & see if it works the same for you.