Weight Management

happy woman weighing self

How to stop binge eating by helping your mind

Do you want to lose weight? The answer is probably yes, because so many people do. But wanting and wishing don’t make it happen. It’s clearly a very difficult thing for many people to do in spite of all the diet plans they’ve tried. Binge eating can make life so difficult and interfere with all your best laid plans. There’s more and more evidence that rather than focussing on food it’s important to focus on what’s happening in your mind. If you can’t get your mind on board, you’re likely to be doomed to failure. As well as knowing the calories in all the food you eat, you may know this too. But how to recruit your mind to help rather than hinder? You can give yourself a stiff talking to. That may work for a while, but really what you need is something that will work long term. You may be hyper-critical of yourself, but that won’t work either. Here’s a simple, safe way to reduce binge eating. Not some mad ideas or some …

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unhealthy lady reaching for cake

Why do I put on weight as I get older?

As people get older, they often put on weight. They assume this is a normal, natural state of affairs. They know that their metabolism slows as they get older. They know that’s why they are putting on weight. Yet for many people claiming a slower metabolism is an excuse for piling on the pounds. Does metabolism slow with age? Metabolism does slow, but not by the huge amount that many people think. Researchers from Pennington Biomedical Research Center (USA) studied how metabolism changes with age. Four Pennington Biomedical researchers were part of an international team of scientists who analyzed the average calories burned by more than 6,600 people as they went about their daily lives. The participants’ ages ranged from one week old to 95 years, and they lived in 29 different countries. They found that our metabolisms don’t really start to decline again until after age 60. The slowdown is gradual, only 0.7 percent a year. But a person in their 90s needs 26 percent fewer calories each day than someone in midlife. Lost …

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reward word

How to reward yourself (without using food or alcohol)

One common way of we reward ourselves is with food: I’ve spent ages cleaning the kitchen/ doing my tax return/being patient with my mum, so I deserve a little reward. I think I’ll have a bar of chocolate. Now that I’ve joined the gym, I can have a cake. This is fine occasionally. If you do it regularly, your weight is likely to increase and your health suffer from these high calorie, unhealthy foods. Some people reward themselves with alcohol: I’ve had a hard day at work, so I’ll open a bottle of wine (or two). My health problems are really getting me down, a large gin will cheer me up. I’ve finally tidied up the house, so now I can chill out with some beer. Occasionally this is fine, but it can turn from an occasional thing to a dependence on alcohol. Rewarding ourselves can be an important part of doing things successfully. It’s good to celebrate achieving goals, and important markers along the way to our biggest goals. It’s also important to kick …

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weight loss plan

The most effective weight loss diet plan

If you want to lose weight and keep it off, you need a plan. Here are the things you should consider, some practical suggestions and some surprising facts too. “I want to lose weight.” How often have you said it, but not achieved it? Most women, and a lot of men, have said but not achieved this more times than they care to remember. But, as you should know by now, wishing for it, doesn’t make it happen. So how can you turn “I want to lose weight” into “Yippee, I’m losing weight and feel great”. Firstly, I don’t have a magic wand, but nor does anyone else. Weight loss is one of the things you need to work at, not just wish for. Here’s a plan of campaign. Read it, think about it, but most importantly put it into practice. Knowing this stuff doesn’t mean you lose weight. Acting on it, means that you’ll almost certainly lose weight and look and feel a whole lot better. First have a quiet moment and stop wishing …

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scales for weight loss

Can allergies make you fat?

Allergies can make you fat. Read how and what to do about it, so you can turn off food cravings and gain more control of what and when you eat. One of the curious facts about people with food allergies is that they often appear to be addicted to the food that is causing their problem: “How can that be doing me harm? I feel better when I eat it. “ The food they crave may give them irritable bowel syndrome, eczema or asthma. It may even contribute to bingeing and an inability to control food intake. Food allergies can make it difficult for you to stick to a diet. They can lead you to feel hungry most of the time. You may find yourself waking tired and with a headache, craving something to make you feel better. Craving particular foods can be a sign of a need for a nutrient that is in the food that you crave. A deficiency of potassium may result in you craving avocadoes and bananas. A shortage of zinc …

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weight loss help

7 ways to lose weight without dieting

How to lose weight without dieting (and keep it off) Many people seem to believe they need to go on extreme diets to lose weight. Extreme diets will mean you lose weight, often spectacularly, but then it is is difficult to sustain that weight loss. Losing weight can be difficult. Don’t go on another diet. Try these 7 simple ways to lose weight without dieting. More importantly if these tips become habits in your life, you are more likely to keep off the weight that you have lost. When you have finished your meal, say an affirmation out loud several times. Here’s some suggestions: “I’ve now finished eating till lunch/dinner/6.00 pm.” (whatever is suitable given the circumstances) or “I have eaten enough food to last me till ….” or “I’m full and do not need to eat till …” Experiment to find the format that’s right for you, and then say it with conviction several times preferably out loud at the end of the meal. If you comfort eat to suppress emotions and stay cheerful, …

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What causes food cravings and what to do about it

Many people suffer from food cravings. They spend a lot of time thinking about food, fantasising about food and trying (and not always succeeding) in restraining themselves in order to lose weight or eat healthily.  Often people give up the unequal fight and decide they’ll eat whatever they want and just not worry about it. Do you often feel ‘hungry’ even when you should be full. You know you’ve eaten enough, but somehow you still feel vaguely hungry and dissatisfied. You tell yourself you’ll leave the rest of the packet for another day, but somehow 5 minutes later the packet is just back in your hand. If you’re one of these people, what can you do about it? How can you stop food cravings? Food cravings can be caused by food allergies If you often get the urge to eat something and feel almost immediately better after you eat it, you could be allergic to what gives you this good feeling. If you find yourself saying,” I’d be happy if I could live on X”, …

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weight loss food

Health problems of being overweight

Some people say that our desire to weigh less is being driven by the media and the fashion industry and is essentially unhealthy. While this may be true at least in part, there are many good reasons to maintain your weight at a reasonable level. Researchers at The University of Warwick say: “There are more than fifty co-morbidities of obesity that can be lessened as we lose weight, including diabetes, psychiatric conditions such as depression and anxiety, osteoarthritis and other mechanical problems. Obesity is also linked to increased mortality and poor wellbeing.” These include: An increased risk of cardiovascular disease. Reduced life expectancy. Increased blood pressure. Elevated cholesterol. A reduced ability to take exercise and manage every day tasks. Increased risk of gallstones. Increased risk of diabetes  and diabetic retinopathy. Obese women are almost 13 times more likely to develop Type 2 Diabetes than non-obese women. The figure for men is 5 times as likely. Age-related macular degeneration (AMD) of the eyes. Cataracts (the risk of developing cataracts for obese people can be as high …

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weight loss diary

Want to lose weight? Be the change in your own life

Are you unhappily overweight? Do you despair of getting to the right size and shape for you? You may know all there is to know about dieting, but you still struggle to manage your weight and achieve the body you want. Is this because you’ve given away your power to lose weight? Do you let others decide on your portion size? When you eat in a restaurant, buy a ready meal, buy chocolate or an ice cream, do you let the producer decide what is the amount you should eat by finishing whatever the portion size happens to be? Next time you’re in a restaurant take back your power and decide for yourself when you’ve had enough. Our food supply has been hijacked by junk foods and the drivers are those in the food industry making a motza from selling cheap-to-produce, nutrient-poor “foods” that we’re spending more than half our food budget on. via Supersize me: our portion sizes are getting bigger Do you let inanimate objects decide whether or not you’re a good person …

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