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The food cravings: when and when resist succumbing

(free translation, be indulgent!)

What are food cravings?
Why do we eat chocolate, immediately and nothing else will do? Or french fries, hamburger, peanut butter? Is All these urgings in our head? Is it that these are signs that our body needs certain nutrients? When should we give? When should we resist? Please help.

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The food cravings were certainly present in the stone age and developed as a means of survival, guiding our ancestors to the flavors and foods that deliver the nutrients vital but scarce in their diet like sugar, salt and fat. However, in our modern diet, these nutrients are abundant. So today, even if the desires Food occasional run to the body of nutrients it needs, most of them do not have this goal. Our primitive instincts are overwhelmed and can not be trusted.

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Instead of trying to resist or succumb to those cravings, be sure to satisfy a controlled manner. This is to acclimate your taste buds. For example, sugar is one of the most common foods in the world. But as the sugar is present all around us, many of us have developed a greater tolerance for sugar, while like a big drinker who does not feel the effects of alcohol with a bumper that can stun the common man. So you must learn to be satisfied with smaller doses of sugar to satisfy your sweet tooth. Instead of eating chocolate chip cookies, try the biscuits in the shape of animals (containing less sugar but is still sweet) that will satisfy your craving --- perhaps as fresh berries will be the case. Give a week or two to acclimate your taste buds change. The less you eat sugar, you will become more sensitive to sugar, like people who eat very spicy foods do not feel the burn of spices, while others do not even support a dash of hot sauce. Although it is difficult to prevent cravings occur, you can definitely decrease.

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Chocolate is a special case . Apart from its sweet taste, rich aroma and mesmerizing, her particular appeal is probably the high levels of magnesium in it, especially before and after menstruation. Studies have shown that magnesium supplements help to decrease pre-menstrual symptoms, including PMS, and chocolate would do the same work. In addition, chocolate contains amino acids that tend to increase levels of serotonin and dopamine in the brain, hormones that enhance the mood. When you crave chocolate takes, my advice is: eat one to three squares of dark chocolate, the less heat than milk chocolate, and most importantly, containing more magnesium and fiber. In addition, the type of fat in dark chocolate, stearic acid, although it is saturated and does not increase blood cholesterol. Finally, the taste of dark chocolate is more intense you settle for a smaller dose.

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With a little planning, you and your food cravings can coexist in harmony. And if you happen to abdicate and to succumb completely, from time to time, do not feel guilty. This survival mechanism existed for millennia, and sometimes even the good will and the control does not win.

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Source "Cravings: When to Give In, When to Resist" by David L. Karz, MD The Oprah Magazine, August 2003

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What if you reach a plateau

(unofficial translation, be indulgent!)

One of the most common frustrations in the process of weight loss occurs when a plateau is reached, despite all our efforts and our motivation to stay "on program".
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These trays are predictable and explainable. The basal metabolic rate (the energy required by your body to stay alive: make the heart beat, breathing, filtering the blood by the kidneys, etc ...) requires 60 to 70% of calories burned and depends largely of body mass. When you lose weight, body mass decreases, which also lowers your metabolic rate.
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Here's an example: you weigh 162 pounds and you eat 1900 calories daily. To lose a pound a week you have to cut between 500 and 600 calories per day. So you limit yourself to 1400 calories per day, and you lose weight. Suddenly, after six weeks, your weight stabilizes and you reach a plateau. With your weight loss, your metabolism also decreased (say it went from 0.95 to 0.75 calories per minute), and if your body used to burn 1368 calories per day, n 'Now that consumes 1080. The weight where you are capped, there is also less effort to move for you, so you burn fewer calories when you exercise and heat production. This implies that your current consumption of calories is very close to the number of calories required by your body to function. So you've reached a new and very annoying, balance. Now that you know what happened, here's what to do:
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1. Hang
You may feel trapped but you will probably continue to lose weight, just enough so that the balance can detect it. But even if you do lose a third of a pound a week, after one year, you'll have removed 17 pounds.
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2. Avoid the guesswork
It is easy to over-estimate the calories burned and underestimate the calories. Try to detect where the calories can hide: dressings, spreads, sauces, croutons, and condiments. You taste the dishes as you cook? Finish up the plates of your children? Do you take small pinches of nuts, peanuts, crisps or sweets? It would be helpful to prepare a food diary. Remember, you must create a deficit of at least 3500 calories to lose one pound per week, or if you prefer not to eat less, you must be at least 10 hours of brisk walking more to lose this book!
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3. Add resistance
Increase your physical activity is helpful to tip a tray because exercise burns calories and increases muscle mass. Over the latter, the greater your metabolic rate is high. Then, practice with small weights or any other sort of resistance. By increasing your muscle mass while you lose body fat, somewhat compensate for the drop in basal metabolism initiated by your weight loss.
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4. Increase your protein intake
Some studies show that consuming more calories from protein and fat rather than carbohydrates, you can maintain your metabolic rate during your weight loss. However, do not replace more than 20% of your total calories ingested daily by proteins.
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5. Surprise your body
Several experts proclaim the formatting you need to surprise your body by changing your diet your physical activity or both, and in doing so, you can get out of a plateau. The science behind this assertion is fairly thin but logic dictates that the variety can keep you interested in pursuing. For example, instead of being constantly on a diet, you can alternate between days when you limit your intake of calories and others where you will be less restrictive, such as days of maintenance. Try a new activity. Alternate aerobic workouts with weight training days / stretch. A change might be what you need to get the train back on track.
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6. Recharge your motivation
If your motivation falters, write all the reasons you want to lose weight. Look at your list every day. Additionally, putting your family and friends aware of your approach and tell them you need their support.
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7. Reconsider "the skin in which you are"
A plateau is an opportunity to reassess whether it is advantageous to continue weight loss, considering the effort you will put. It also allows you to consider things that you may be at a perfect weight health and that you no longer need to lose weight. If you decide to stop, focus your determination to maintain what you have done and keep you in shape. Remember that healthy eating and being physically active is good for you. Do a bit of both each day, and you reach the success.
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Source "The Plateau: What to do When You hit the weight loss wall-Seven Ways to Get Over It" by David L. Karz, MD The Oprah Magazine, August 2003

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slimming tips weight health

is decided. You're convinced. Ready to lose weight. You must cut down your portions and live at the gym, is not it? Not necessarily. Subtle and minor changes can make a difference in the long term. In addition, minor changes are subtle and easier to integrate into your current routine.

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Take the approach of the child taking his first step: one thing at a time, like using the cream, half & half for the morning coffee instead of full cream. There are many small changes that you can do - in your diet and your daily routine - changes that will make you lose weight long term.

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Take a look at 25 tips that follow. You learn to eat smarter, add an element of exercise into your busy schedule while bringing a bit of fresh air into your routine. Begin with this week five of these tips you can follow without too much trouble. Then, add five more next week.

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These suggestions do not all agree with everyone, so try and determine what works for you. Seemingly minor changes can have a significant impact on your weight loss - and your new one!

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Tips food

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• In small pots, the best ointments. Here's a tip to help you feel fulfilled while keeping portion sizes under control. Cut the calorie-rich foods - cheese, chocolate, etc.. - Into smaller pieces. You will feel like to have more.

• Keep dips. If you like dips and sauces, do not make them disappear completely from your diet. Use instead of sour cream or mayonnaise that are lower in fat than regular products.

• Water, more water. Rather than high-calorie snack, your hand should hold a glass of water. That will greatly help your waistline. Add a little lemon or lime slices.

• Grass! Your spice cabinet must take the volume: fill up your herbs and make it also push on the window sill Kitchen. The spices and herbs give great flavor without adding fat or calories.

• "Thin" your soup. When you make a good amount of soup, let it cool in the refrigerator before eating. As it cools, the fat will rise to the surface. You will then be easier to remove with a spoon before reheating again, reducing calorie intake.

• The cookie remains at the restaurant. When you exit the restaurant, ask the waiter to put half your entrée in a cookie remains before you make your meal. So put aside half your meal before starting to eat will help you better control your portions.

• Listen to your cravings. If you want sugar for a snack, eat something sweet - but opt instead for a good sugar, such as fresh fruit, rather than foods high in calories. It's the same for what is crispy - for example, try popcorn in the air with soy sauce instead of tortillas in fat. It is intelligently substitute.

• Go easy with the news. So eat lots of fruits and vegetables is something new for you, start with moderation. Serve your sandwiches with vegetables, or add fruit to your cereal.

• Look for clues to avoid fat. Want a way to identify high-calorie meals. Be careful when you see the words: au gratin, parmigiana, tempura, alfredo, cream, and carbonara, then opt for moderation.

• Focus on one thing at a time when eating. If you work, read or watch television while eating, you do not pay attention to what you put in your mouth - and you can not enjoy every bite. Every time you sit down for a meal, sit down. Take time to chew and enjoy, full of textures and flavors. Enjoy your meal more and eat less.

• Try something new. Expand your culinary repertoire - you can discover new healthier food than you're used to. Try a new fruit or vegetable a new (you know the cowpea bulbous, plantain, bok choy, starfruit or papaya?).

• Always leave something on the plate. At each meal, be sure to leave a morsel on the plate, either a piece of bagel, half a sandwich bread or hamburger. See if you feel satisfied with less.

• Get to know the size of portions. It is easy to underestimate how much we eat. Do not guess at the amount of food you eat - be safe. Ask how large the portion is read the ingredients lists on packaging and measure the amount of food you are using. Above all, learn to do well calculating portions. A portion of paste, for example, should be the size of a tennis ball.

• Make healthy substitutions. Substitute healthy ingredients for those who are less so. Find what works for you: Use skim milk instead of whole milk, and when you make brownies, use applesauce instead of oil, try whole grain bread instead of white bread.

• Bring your lunch to work. Make your own lunch will help you control portion size. It is also a good alternative to restaurants and junk food. Making healthy choices can be difficult at the restaurant and your wallet will thank you.

• Do not avoid the dessert. You do not have to deprive yourself all the time. Give yourself a little treat from time to time, and when it does, enjoy it without guilt. Keep an eye on your portions and be sure to compensate elsewhere, for example by exercising a little longer then skipping or snack in the afternoon.

• Ask for what you need. Tell your mother-in that you do not want a second portion. Ask your spouse stop to give you chocolate. When it comes time to choose the restaurant with colleagues from the office, ask for a place where you can eat healthy. To lose weight, you must be determined and demand what you want. You are your first priority: the show.

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Tips physical activity

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• Improve your technique on a treadmill. When you do the treadmill, make sure you can let go of the handles. You can use them to stabilize yourself, but you should not have to keep them constantly. If so, perhaps a signal that you should decrease the intensity of your activity.

• Jean said ... fit! Here's an easy way to exercise while having fun with your children. Get free weights of 0.5 kg and play Simon Says - having the weight in your hands throughout the game You see, the small will love.

• Make the most of your walks. If your usual route has become too easy, increase the effort by finding hills. Just make sure to address them at the beginning of your walk, when you have energy.

• Shop ... and lose weight! Add exercise to your shopping. When you go shopping, do you park as far as possible stores to walk more. Walk the escalators - try to arrive at your destination faster by increasing the pitch - you'll see the benefits.

• Walk 100 steps more to work each day. Add only was it a little exercise to your routine can increase weight loss. Now, use the stairs instead of elevators, and see your colleague's office rather than send an email or phoning him.

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Tips lifestyle

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• Brush your teeth after every meal and snack. You send a signal to your mouth - and your mind - it is time to stop eating. Brushing will give you fresh breath that you will not want to ruin by taking a chip thereafter. At work, keep in your office toothpaste and a toothbrush in a case.

• Clean your closets. First rather, it is an excellent exercise. Then it's a convenient way to change attitudes. Get rid of all those old clothes that make you feel bad and you are going wrong. Discard anything that is too loose - do not give yourself a chance to wear them again. Put the clothes more fitted to the front to motivate you. Soon, this pair of jeans you will fit too perfectly.

• Measure your waist. You love may not be your current waist size, but you'll be glad you noted your measurements when you find centimeters that disappear. It Another way to measure its success rather than watching the scale. Sometimes it seem hopelessly frozen but you find that you have lost one or two inches taller.

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This article comes from us weightwatchers.ca

http://www.divine.ca/fr/?id=971

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Objective: Beware megaports

In his film Super Size Me, Morgan Spurlock eats fast food for breakfast, lunch and dinner ... and takes up to a pound a day! It thus proves that fashion megaports launched by fast food restaurants can be worn around the waist. And it's not over! While the portions are already excessive, it now offers "the Jumbo for $ 0.50 more! You do get more for your money? Remember that you also get a lot of calories ... and more pounds.

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Think the restaurant

• Order a half-serving main course or appetizer or share an entrée with someone. With a soup, it is often good enough.
• It is not necessary to finish your plate if you're full. Eat slowly and pay attention to your hunger signals. And there's no shame in asking to take the leftovers!
• Beware of table d'hote and buffets and especially phrases "at will". We often eat more than our hunger because it is included in the price.
• Opt for smaller portions. The small size of popcorn at the cinema or the small fry at the restaurant.
• Know when to say no to larger sizes for some penny more. We accept without thinking ... and without being hungry!

Smaller portions at home

• Serve meals on smaller plates. As the plate is full, it seems to eat more.
• buy and prepare smaller quantities of food.
• If you drink high calorie beverages (soft drinks, fruit juices, alcoholic drinks), serve in a tall glass and thin. It was the impression of having more in a small glass wide.
• Ask yourself if you're really hungry before taking second helpings.
• Limit the amount of snacks by serving on a plate. You'll be less inclined to continue to "dip" in the bag or box.

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source

http://defisante530.com/defisante/fr/relever_le_defi/passez_a_l_action/poids_sante