Eating Less Is Not Always the Best Way to Lose weight.
Consuming less is not necessarily the best route to weight loss. Because the purpose is to consume fewer calories, not necessarily less food. It is possible to consume fewer calories and still consume enough food to satisfy your appetite, just stop eating when you no longer feel hunger. Selecting foods that are naturally low in calories; such as vegetables and fruits, are low in calories when compared to the same quantity of food such as meats.
When you diet, you can expect to be consuming less food than usual. Unless you do the smart thing and start eating lots of low calorie vegetables and complex carbohydrates. If this is not an option for you this means you might experience hunger during the day and feel unsatisfied at the end of your meal, you do not have to starve, but you should stop eating as soon as the sensation of hunger has subsided.
Occasional hunger cannot be prevented because you are attempting to reduce your intake of calories. Always remember the actual physical sensation of hunger only lasts about 15 minutes. This is a scientifically proven fact, so when you are hungry give yourself 15 minutes to decide whether you actually want to eat something.
Do not make the mistake of omitting meals or depriving yourself if you are constantly famished you will be unable to stick to the diet long enough to reach your weight loss goals. Starving and skipping meals will only cause your metabolic rate to drop like a rock because your body will go into starvation mode, and believe me when I say at this point your weight loss will come to a screeching halt.
A weight loss plan should include help to suppress hunger, be it physical or psychological. The plan should prepare you mentally prior to beginning it. This is to guarantee that you will be capable of sticking to the plan for the duration of time it takes for you to achieve your target weight. Weight loss plans should also provide you a list of alternatives snacks that can be eaten to suppress your cravings.
The goal of a weight loss plan is to eat a balanced diet, you want to limit calories, not nutrients. The plan will provide alternative foods you can use to substitute for missing nutrients. This is not a diet plan that suggests you subsist on nothing but vegetables and water for the entire day.
When you are limiting or avoiding specific type of foods, you would also be avoiding or limiting their nutrients. Generally, these food types are limited or avoided and not entirely forbidden. You can still eat them occasionally in small amounts. Therefore, the weight loss plan will explain alternative foods you can eat to substitute for the missing nutrients.
When you Begin a weight loss program, it involves more than counting calories, grams of fat and, carbohydrates. There are a number other factors you should be aware of prior to beginning a weight loss plan. The issues you may be confronted with or how to ready yourself mentally, and emotionally are some things to be considered.
To start, you will face food cravings once you begin your weight loss program. It is inevitable; however, you will be able to do a number things to mitigate the craving.
To start you can enjoy snacks such as celery or fruits that are rated low to medium on the GI. These snacks will assist to control the cravings you have by keeping hunger at bay until the next meal. Do not skip meals when you are on a weight loss program. Keeping your blood sugar levels, on an even keel will help prevent hunger.
An empty stomach will just compel you to eat more. Starving is not a good idea. Hunger will lead to more craving, and, you will break your weight loss program. At times, your desire for food may be a sign that you are thirsty, not hungry. Stay hydrated have a glass of water before considering snacks.
If or when you do have a particular, cravings do not stock any of the foods you crave in your pantry. Find something to occupy yourself to take your mind off the craving. The cravings that you encounter are typically your old eating habits demanding your attention. It is okay to yield to your cravings occasionally. Because banning them makes you want to eat even more.
Why is a food journal essential? It is so you can keep track of your calorie intake on a daily basis. Often time’s individuals with weight issues are unaware of the number of calories they are actually ingesting. The following list will reveal whether a food journal might be of benefit to you.
#1 I If you are currently on a diet and are not losing as fast as you had anticipated.
#2 You stuck to your diet and finally reached your “ideal weight” but, gradually the scale has begun to creep back up, and you are mystified as to why you have gained weight again.
#3 You are not currently dieting, but, only because you just can’t push yourself to start. Why not start a journal, by tracking your food intake you will be aware of the changes you need to make in your eating habits, to achieve your weight loss goal.
A food journal will assist you to understand why you are overweight. Additionally, you will be able to track the approximate number of calories you consume every day, and then you can determine how your eating habits need to be adjusted to achieve and maintain your “ideal weight”.
After a few months, you will be able to look back at your food journal, and you will see exactly how your food choices have shifted.
It will become clear to you that you are making progress with your eating habits. What seemed close to impossible at the beginning, now feels so effortless and natural. One more reason for journaling is to develop self control. You will have the ability to take control of your food cravings and your eating habits.
While you are on your diet, it is beneficial to keep a food journal. It will help you track your day-to-day and monthly calorie consumption. This will aid you to track your progress so, you are aware of anything that requires change. The following is a list of what you need to include in your food journal.
#1 the approximately size of each and every serving of food consumed. The type of food you ate. The more detailed, the more effective it will be. Salad dressing, ketchup, cheese, croutons, nuts and, all condiments added to salads and, other food should be tracked. If you add a dollop of butter to your vegetables, count it, don’t cheat
#2 What mood were you in when you were eating?
#3 What time did you eat.
#4 Where did you have your meal?
#5 What were you doing as you were eating. Were you on the phone, browsing the internet, or talking to someone?
#6 Did you eat alone?
#7 If you caved in and indulged in a craving, what was your state of mind?
Take your food journal everywhere you go and be sure to record everything you eat or drink, no exceptions. A small thing such as a doughnut, a candy bar, a handful of pretzels, or a soda pop, do not appear to be significant when viewed as single items but, over the course of a week or a month they are indeed a significant source of unnecessary calories. Do not wait until the end of the day, to record details in your food journal.
Part 2 to follow