Three Awesome Eating Habits for Weight Loss

The quest for our ideal physique can at times seem like a tough one. We finally manage to get our exercise regime correct, along with buying all of the right foods, but things still don't seem to click into place? Why is that, we ask ourselves? Then we take a step back and have a good look and realise that we've still got those same negative eating habits that put us overweight in the first place!!

The third and final piece in the jigsaw (alongside exercise and our diet) and the most important one if our efforts are going to be sustainable for life is behavioural change, or what is more commonly referred to as "mindset". Once we have eliminated the majority of our negative habits around food and eating we can really start to see the fruits of our labour.

The following are a list of three of the most important habits to integrate into your daily schedule that once taken on board will see that your exercise and healthy eating habits are fully rewarded:



1. Eat slowly - So many of us are guilty of eating at 100mph. Perhaps due to having to sort the kids meals out too, or only having a short lunch break at work? We really must slow down our eating. A good way to look at it is, the faster we eat, the more we eat, the more we eat, the more we spend on food!! As a rule try to begin eating at 1/4 of your current speed and as you lose the pounds you'll add the pennies!!

2. Wait 20 mins after each meal - How many times after you've cleared your plate have you reached straight for the biscuit tin or for some ice-cream under the belief that you're still not quite full? Once we are full It takes approximately 20 minutes for the message to reach our brain. Therefore, within that 20 minutes we are free to continue eating as much as we like (or until our stomach can hold no more) even though we have actually eaten enough to satisfy our bodies needs already.

If you were to add up all of those extra biscuits, spoonfuls of ice cream, or even second plates of food that we are consuming, that equates to quite a lot of additional food to what we require. Take the humble biscuit for example, containing say 50 calories each, so just two biscuits after your dinner each day would result in an extra pound of fat in just 5 weeks (1lb of fat contains 3,500 calories)

3. Avoid distractions whilst eating - This can be a tough one, but hands up who's guilty of eating in front of the television, internet, a magazine, on the phone to a friend etc, etc? Think back to a time at the cinema when you've demolished a large box of sweet popcorn without even taking your eyes off the screen? Hey, where did it all go? Eating unconsciously can lead to serious over-eating, so take the time to sit at the dinner table and pay attention to what you are eating.

Try to pick out flavours and smells, take time to think about the source your food came from (not Asda!) Anything to bring your focus into the moment, not onto whether Ian Beale's opening a new cafe or whether your best friends new bloke is cheating on her.!

Hopefully these 3 habits will get you started (or push you further along) the road to success...

By Jonathan Pittam

(Bootcamp Coach, Personal Trainer, Fat Loss Coach)

http://blastthefat.co.uk

http://facebook.com/blastthefat

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Lose Weight Fast and Develop 7 Habits For Long Term Weight Loss

It is not easy to lose weight for a short term let alone have long term weight loss. It is also not easy to break some of those bad habits that have gotten so well established. I have absolutely no doubt that if you acquire the following 7 habits you can have long term weight loss especially since you have worked so hard at losing the weight to begin with.

1. Learn to eat veggies. Basically eating vegetables, fruits, beans and whole grains will help you reduce calories and bad fat in your diet. You should attempt to have at least two-thirds of your plate made up of these types of foods. This will help you to keep that weight off for the long term.

2. Learn to snack on the right foods. When you feel the urge to snack, and we all do, grab the low calorie foods. Of course if you do not have low calorie food on hand you will eat the wrong stuff. It will behoove you to get rid of the high calorie snacks in your pantry and fill it up with good for you snacks. Remember that just because some snack say they are good for you does not make it so. If you want to keep your weight off for the long term make sure you read the ingredients.

3. Learn to use a smaller plate. It appears that the bigger the plate the more food you can and will put on it. I don't know about you but I was always taught to clean my plate which doesn't help when you fill it up. Bottom line is that long term weight loss is a little bit easier if you fill up a smaller plate.

4. Learn to slow down. It actually takes a while for your brain to get the news that you have eaten. The slower you eat the less you will eat because you are more likely to begin to feel full before you add more to that smaller plate. I have always tended to be a fast eater and found that when I was done I began to feel over stuffed when me brain caught up with my eating.

5. Learn to choose the right drinks. Drink un-sweetened tea or diet sodas. If you can't stomach those drinks then try water with lemon it is better for you anyway and you should be drinking lots of water to help flush your body. Drinking lots of water does not add weight but will help you to have long term weight loss.

6. Learn to not skip meals. Far too many people think that if they just skip a meal here and they will lose weight. Sorry, it does not work that way and in fact will hinder your long term weight loss. You need to eat at least three squares a day and it is even better to eat six or so time a day. You just need to limit your intake at each time and having a healthy snack in between each meal will help you from overeating from hunger.

7. Finally, learn to do physical activity. Burning to calories we take in is extremely important. If we take in more calories than we burn off we will not be able to maintain a long term weight loss. Some very active people can eat thousands of calories and never put on any weight because they burn it off as fast as they put it on. Unfortunately most of us put on more than we burn. We need to learn to add at least 30 minutes of physical exercise every day and better yet to supplement that with 60 minutes of moderate to rigorous exercise 3 to 4 times a week to lose weight and keep it off for the long term.

These 7 habits for the log term weight loss are great habits to put into place. However, you do need to get that initial weight off them old bones first. There are 100's of diet programs available so it is hard to figure out which one is right for you and will work. You can check out Weight Loss Review where five of the best have been reviews and rated in order to help you decide which one is best.


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5 Habits for Burning Fat and Losing Weight

Did you know that developing just a few habits can lead to quicker weight loss? In fact, these five habits can make burning fat a little bit easier and make a significant impact in keeping the weight off for good. After all, we all would like to lose the weight just once and not have to keep going on a diet every six months. Making some changes in your lifestyle starting today can help with that goal.

1. Do plenty of walking. The more you move, the faster your metabolism goes. The faster your metabolism goes, the more fat you may be able to burn. Most people suggest 10,000 steps per day, which translates to about 5 miles. It may sound like unlikely, but if you can do a couple of 10 minute walks during the day, you can easily meet that recommendation.

2. Lift weights. What to burn fat faster? Incorporate some weight training workouts before you do cardio. Since muscle burns fat faster, you can burn a lot more calories by adding strength training into your workout routines. You will also burn calories afterward.

3. Eat Frequently. Sounds odd? Well, if you eat more often, you can actually help your body lose weight and burn fat. They secret lies in making good decisions about the foods you eat and also keeping your portions to smaller sizes.

Instead of eating three large meals a day, consider five to six meals that are smaller. Each should have a vegetable or fruit along with protein. Also, foods such as nuts, cheese and apples make for greats snacks. Stick to veggies, fruits and whole grains, as they will fill you up and keep your appetite to a minimum.

4. Drink water and green tea. Drinking fluids throughout the day can help make you feel full. Additionally, green tea and water will help rid toxins from your body - toxins which can slow down your metabolism and influence the release of fat into the body. Green tea also has fat burning qualities that stimulate your metabolism. Drinking plenty of water and green tea is definitely a top fat burning habit to adopt.

5. Eat protein. How does protein help? It can balance your blood sugar. With protein, you feel satisfied and full, as opposed to the highs and lows that you get with sugary snacks and starchy carbohydrates. With protein, you will find your cravings to be less and feel an even level of energy.

Most experts agree - changing your lifestyle and taking on some healthy habits is the best way to lose weight and keep it off. The five habits above are a great way to start.


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Simple Weight Loss Habits You Can Use Today

Many people are starting to gradually understand long term weight loss. It is not so much about a diet that you can do for a number of weeks and get a result. It is more about forming long term habits that you choose to stick with for life. While this might not seem as appealing as a 6 or 12 week program, it's more realistic. Those who lose weight and keep it off do so by building these types of habits into their lifestyle. Learn what these are so that you too can have more long term and positive results.

The first habit that you will need to form is doing some sort of exercise. Everyone is at a different fitness level so it's understandable that you might not be able to perform as well as someone else. Start off with what you can and gradually improve. If you are planning on exercising as a habit, you have a very long time to get better. This is a huge thing that you need for long term weight management.

When it comes to eating, you need to learn to avoid certain things. Try to not to eat things high in salt, fats, sugars, and things like fried foods. Watch what you eat carefully. Replace bad foods with good things like vegetables and fruits. The more you get your diet together properly, the better results you are going to see in the long run.

Try to drink more water during the day. Other drinks typically have calories in them that you don't need. Many don't properly hydrate the body and water is one of the best ways of doing this. Water can also help curb hunger making it even more beneficial.

Try to find some support. Those who have support can lose weight easier and keep it off longer than those without. Try to find a friend or a group that can support you in your efforts.


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Healthy Habits to Stay Healthy

Are you worried about your health? If you do, you must try to implement some good healthy habits. This article might be of great help. It offers the major lists of healthy habits to stay healthy:

1. Never miss a breakfast - It is very important that you never miss a breakfast. Breakfast eaters are great candidates for achieving good health. If you want to stay healthy, try your best to eat your breakfast on time. It has been proven that the people who eat their breakfast are the ones who can take in more nutrients and minerals, thus resulting to a healthier body. This is the most effective way to avoid overeating habits as well. It will make you feel full until lunch time. It will help you stay healthy as it will prevent you from eating in between hours. It will also allow you to keep away from eating unhealthy foods and other fat containing foods that are very dangerous for your health. Breakfast is very important for any individual who wishes to stay healthy. It is best recommended that you make this as your daily healthy habit.

2. Improve your social life - Improving your social life is also considered as one of the healthy habits. In order to stay healthy, you should learn to balance everything in your life. Being healthy includes keeping a healthy connection and relationship with other people. Healthy socialization includes volunteering to any charity works, joining a club, or going to church. In everything you do, it is important that you do it with people around you. Do not just take it all by yourself. You will never grow and you will never learn. These activities will help you physically and mentally fit throughout your life. Make it a habit to get involved in some helpful activities and improving your social life.

3. Get up and keep moving - Another healthy habit is to get up and keep moving. Do not stay idle the whole time. Make it to a point that you allow your body to move and work out. You can go out and head off for some good exercises. This is very important as it greatly helps in controlling weight, maintaining healthy bones, muscles and joints. It also helps in reducing some serious and chronic diseases. It also promotes mental well-being and saves you from so many disabilities. You can just take a walk or take the stairs instead of using an elevator. Just keep moving and make it as your daily health habit to stay healthy.

It takes so much discipline to stay healthy. One should possess a determined soul to practice these healthy habits. If you maintain these patterns and routines, then you will surely live a healthy life.


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