Monthly Archives: May 2017

Tips to Avoid Mindless Eating-Very Helpful

How can we avoid mindless eating?

I think most of us are guilty at some time or another of mindless eating. We start picking on something like chips, cookies, or something easy to stuff in our mouth and forget to stop. So here are some tips to avoid mindless eating.

There are many reason why we eat mindlessly. And most are not associated with being hungry.woman eating lots of food

So here are some good tips to help us  avoid mindless eating.

    • Always portion out your food into a dish or container and put the rest of the package away.
    • Don’t cook any more than you really want to have. Even if the amount left in the container is small, don’t cook more than a serving.
    • Only keep healthy food out on the counter, foods like fruit, which will fill you up are best.
    • Keep all trigger foods out of sight or out of the house altogether. Better not to buy them, than trying to have the will-power not to eat them. Remember out of sight, out of mind.
    • Buy high calorie snacks for special occasions only. If they are around, it’s too easy to eat them. Or give them away when the party is over. I always give them to my neighbor who has 2 grandchildren, so I know they are not wasted.
    • Only eat sitting down. It’s too easy to stuff yourself before you realize how much you have eaten without enjoying it.
    • Have a designated place for meals that you use all the time. Sitting down and being aware of what you are eating will make you mindful of how much you have consumed.
    • Never, never eat while watching T V or working on the computer, you need to be aware of everything you are eating .
    • Eat only when hungry. Keep checking mentally to see if you are eating because you are hungry or eating for emotional reasons, which there are many.
    • Limit yourself to 3 meals a day. No picking in between. Don’t be a grazer.
    • Before you pick up that cookie or bag of chips, get up and do something beneficial,potato chips like taking a walk with the dog or getting on the treadmill. If you don’t have a dog, go anyway.
    • For one week try putting your fork down in between bites or eat with the other hand. It will make you very aware of your eating habits.
    • Be aware, ask yourself are you really hungry or are you just eating to do something. Do you really need that cupcake or ice cream.
    • Just say NO. Don’t make excuses or procrastinate.

  • Stop when your brain says you are not hungry anymore. It takes the brain about 20 minutes to signal when  you are full, so that’s a very good reason to eat slowly and savor your food.
  • Drink a glass of water 10-15 minutes before you eat. It will fill you up and help with your hunger.
  • Keep a journal. Write down everything (every morsel). This will make you more aware of your eating patterns and how much food you really consume in a day.

Hopefully these tips will help you reach your ideal weight and improved health.

Good Luck and if you have any questions or comments, please leave them below and I will get back to you as soon as possible. Thanks, Deanna

How to Lose Belly Fat After 50

Funny things happen when we turn “50” or half a century! Middle age spread can appear in an instant, or so it seems.how to lose belly fat after 50

We do everything the same, eating and exercising the same and boom, there it is, that roll around the middle. Unfortunately it is the cost of aging.

Estrogen in women controls  fat from building up in the belly and when these hormones decline (as we age) the middle starts to spread.

There are thousands and thousands of products and programs guaranteeing weight loss. And many of them claim to help you lose belly fat after 50.

At last count there were about 1,940,000 sites to help lose belly fat. Do they work? Who knows. So losing belly fat for women can be hard, but not impossible. Many of them involve extreme exercise, which many people over 50 cannot do correctly.

Why belly fat is dangerous

Losing belly fat is very important to maintaining good health. When you lose belly fat, you will lower your risk for illness and disease. A high waist measurement doubles the risk of early death.

Belly fat is directly connected to the biggest threats to your health.how to lose belly fat after 50

  1. Heart disease
  2. Cancer
  3. Type 2 diabetes

Additional heath issues caused by belly fat are sexual dysfunction, sleep apnea, immune disorders, premature aging. Imagine not having these concerns by just getting rid of excess belly fat.

A study at Harvard University revealed that even normal weight individuals who had belly fat were at risk for health problems. And let’s face it, we would all feel better without the additional spare tire around our middle.

Hidden sugar

One of the biggest contributor’s to belly fat is hidden sugar. Because you have been led to believe that certain food are healthy, you have been unaware how much sugar is in certain foods.

Milk, juice, yogurt, bread, fruit and most low calorie and low fat diet food are loaded with sugar. Apple juice has 28 gram of sugar in a cup and whole milk has 11 grams of sugar. No wonder we are having problems with belly fat.

Insulin

Insulin controls not only your blood sugar, but also your body’s ability to create and store fat, especially the fat around your middle. So start reading labels, better yet, eat food that don’t have any labels. Which means they are not processed, but all natural.

If you control insulin by avoiding sugar laden food and also hidden sugar, you will have a jump start on losing belly fat and improving your overall health. You will have more energy and will be able to exercise to help you on your way to a better you.

Visceral fat, the fat around your belly and under your stomach muscles, is the fat that can kill you.

It’s clear most Americans have been fighting the weight loss (around the belly) with all the standard diets, which are causing inflammation, stress in the digestive tract and eventually gaining  back all the lost weight.

Follow a weight loss plan that burns fat, helps build muscle, but stays away from ingredients that increase weight.

There’s no point counting or measuring of foods. You eat sensibly and just until full. Eat in moderation, consider the size of your palm a serving. No more than 2 servings of a food at each meal.

Foods allowed

Lean meat(beef, pork)

chicken

seafood

fish

fresh vegetables (without sauces)how to lose belly fat after 50

salads

salad dressing

cheese

nuts and seeds

dark chocolate (up to 1 oz a day)

alcoholic beverages (1 a day, no sweetened mixers)

Go very light on fruit, just 1 serving a day

Start each morning with warm water and 1/2 juice of 1 lemon.

Make a pitcher of flavored water to sip throughout the day. Use sliced lemons, oranges or grapefruit and distilled water. Sip away during the day and you will have had at least 8 glasses by bedtime.

If you follow this plan, you will lose belly fat and feel much better in a few weeks. Also, follow the “Belly Fat Cure” for a more detailed version of how to lose belly  fat.

Exercise

Adding exercise will increase your weight loss and help to tone your belly. Even just a walk in the morning is good.

Hope this article helped you and I would appreciate a comment or a hello below and I will get back to you as soon as possible. Thanks, Deanna