Q. I ate really healthy two days, completely clean. Then five days I would eat really healthy during the day but at night I would binge and eat things like ice cream, candy, cake, cupcakes, banana bread, and other sweets. How do I come back from this without losing the success I've had up to this point?
A. You simply start eating properly and get back on track...you can make that choice at any time...if you have consumed more calories than you burned, then you may gain some weight but getting back on track will help you burn it right back off (don't forget plenty of exercise!!!)...
You can't pig-out every night and not expect to see some negative results...on the upside, hopefully it won't be more than a pound or two...
You can't pig-out every night and not expect to see some negative results...on the upside, hopefully it won't be more than a pound or two...
What type of foods should one eat if they are trying to lose stomach fat?
Q. I know that in order to lose stomach fat you must lose total body fat and in order to do so you must have a healthy diet and do cardio. I'm willing to change my diet and I know the obvious things such as not eating candy and junk food but I don't know all the things I should be removing, limiting, or adding to my diet. Can anyone give me some food/meal options for breakfast, lunch, and dinner? As well as acceptable snacks?
A. I read an article written by a leading cardiologist in New York and he said that in order to lose the stomach fat you must walk 24 -7 and it should be for at least an hour per day.He also said you can break it up into 30 min or 15 min each session.Jogging is hard on the joints.To effectively lose weight you should eat at least 1500 calories per day.Drink plenty of water.You should chose from fresh fruits and vegetables,whole grains and cereals,broiled or boiled chicken,turkey,fish.It is best to eat smaller meals more frequently because a large meal will make the body deliver more insulin,there by making you hungry quicker.Small regular meals keeps your blood sugar constant and also your metabolic rate which is important in burning calories.If you want to increase muscle mass and decrease body fat when you need to do isometric exercises like weight lifting.Some samples: Breakfast whole grain cereal,fruit,fruit,juice,whole grain toast,bagels with low fat cream cheese,english muffins,boiled or poached eggs or scrambled eggs in small amount of margarine.(benacol is the most heart healthy) whole wheat muffin. Lunch: chef salad with veggies,turkey,low fat dressing,tuna salad with relish,low fat mayo,egg,onion on whole wheat bread.egg salad with low fat mayo,whole wheat sandwhichs with deli turkey or ham,tomato soup Dinner: broiled chicken,baked fish, turkey breast.(season with Ms Dash,garlic powder,lemon pepper)You can fry your fish and chicken as long as you count the calories in the flour and oil,baked potato with low fat sour cream,tbsp chili beans,margarine,chives,fresh or steamed veggies,try a variety of colors with your veggies.Eat fruit for snacks,yougurt,dried fruits,low fat pudding,jello.Just count your calories.As with any diet or exercise program check with your doc first.Hope this helps you get started.P.S. if you feel weak on a particular day and are craving something horrendous then go ahead and indulge just count it into your daily caloric intake.To deny yourself will encourage diet failure and binge eating.
How can i stop binge eating?
Q. Im 16 years old & i have a huge binge eating problem. It all started when i tried eating healthy & exercising regulary. I guess i took it too far because just today i ate about 20 mini snickers candies plus junk food to the point where i could barely stand up. Im so afraid of gaining 5 lbs overnight! How should i eat from now on to make sure this never happens again? Im having trouble trying to be healthy but avoiding this at the same time!
A. Sometimes the strongest longings for food happen when you're at your
weakest point emotionally. Many people turn to food for comfort â
consciously or unconsciously â when they're facing a difficult problem
or looking to keep themselves occupied.
But emotional eating â eating as a way to suppress or soothe negative
emotions, such as stress, anger, anxiety, boredom, sadness and
loneliness â can sabotage your weight-loss efforts. Often, emotional
eating leads to eating too much food, especially high-calorie, sweet,
salty and fatty foods.
The good news is that if you're prone to emotional eating, you can
take steps to regain control of your eating habits and get back on
track with your weight-loss goals.
Though strong emotions can trigger cravings for food, you can take
steps to control those cravings. To help stop emotional eating, try
these suggestions:
Learn to recognize true hunger. Is your hunger physical or emotional?
If you ate just a few hours ago and don't have a rumbling stomach,
you're probably not really hungry. Give the craving a few minutes to
pass.
Know your triggers. For the next several days, write down what you
eat, how much you eat, when you eat, how you're feeling when you eat
and how hungry you are. Over time, you may see patterns emerge that
reveal negative eating patterns and triggers to avoid.
Look elsewhere for comfort. Instead of unwrapping a candy bar, take a
walk, treat yourself to a movie, listen to music, read or call a
friend. If you think that stress relating to a particular event is
nudging you toward the refrigerator, try talking to someone about it
to distract yourself. Plan enjoyable events for yourself.
Don't keep unhealthy foods around. Avoid having an abundance of
high-calorie comfort foods in the house. If you feel hungry or blue,
postpone the shopping trip for a few hours so that these feelings
don't influence your decisions at the store.
Snack healthy. If you feel the urge to eat between meals, choose a
low-fat, low-calorie food, such as fresh fruit, vegetables with
fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie
versions of your favorite foods to see if they satisfy your craving.
Eat a balanced diet. If you're not getting enough calories to meet
your energy needs, you may be more likely to give in to emotional
eating. Try to eat at fairly regular times and don't skip breakfast.
Include foods from the basic groups in your meals. Emphasize whole
grains, vegetables and fruits, as well as low-fat dairy products and
lean protein sources. When you fill up on the basics, you're more
likely to feel fuller, longer.
Exercise regularly and get adequate rest. Your mood is more
manageable and your body can more effectively fight stress when it's
fit and well rested.
If you give in to emotional eating, forgive yourself and start fresh
the next day. Try to learn from the experience, and make a plan for
how you can prevent it in the future. Focus on the positive changes
you're making in your eating habits and give yourself credit for
making changes that ensure better health.
weakest point emotionally. Many people turn to food for comfort â
consciously or unconsciously â when they're facing a difficult problem
or looking to keep themselves occupied.
But emotional eating â eating as a way to suppress or soothe negative
emotions, such as stress, anger, anxiety, boredom, sadness and
loneliness â can sabotage your weight-loss efforts. Often, emotional
eating leads to eating too much food, especially high-calorie, sweet,
salty and fatty foods.
The good news is that if you're prone to emotional eating, you can
take steps to regain control of your eating habits and get back on
track with your weight-loss goals.
Though strong emotions can trigger cravings for food, you can take
steps to control those cravings. To help stop emotional eating, try
these suggestions:
Learn to recognize true hunger. Is your hunger physical or emotional?
If you ate just a few hours ago and don't have a rumbling stomach,
you're probably not really hungry. Give the craving a few minutes to
pass.
Know your triggers. For the next several days, write down what you
eat, how much you eat, when you eat, how you're feeling when you eat
and how hungry you are. Over time, you may see patterns emerge that
reveal negative eating patterns and triggers to avoid.
Look elsewhere for comfort. Instead of unwrapping a candy bar, take a
walk, treat yourself to a movie, listen to music, read or call a
friend. If you think that stress relating to a particular event is
nudging you toward the refrigerator, try talking to someone about it
to distract yourself. Plan enjoyable events for yourself.
Don't keep unhealthy foods around. Avoid having an abundance of
high-calorie comfort foods in the house. If you feel hungry or blue,
postpone the shopping trip for a few hours so that these feelings
don't influence your decisions at the store.
Snack healthy. If you feel the urge to eat between meals, choose a
low-fat, low-calorie food, such as fresh fruit, vegetables with
fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie
versions of your favorite foods to see if they satisfy your craving.
Eat a balanced diet. If you're not getting enough calories to meet
your energy needs, you may be more likely to give in to emotional
eating. Try to eat at fairly regular times and don't skip breakfast.
Include foods from the basic groups in your meals. Emphasize whole
grains, vegetables and fruits, as well as low-fat dairy products and
lean protein sources. When you fill up on the basics, you're more
likely to feel fuller, longer.
Exercise regularly and get adequate rest. Your mood is more
manageable and your body can more effectively fight stress when it's
fit and well rested.
If you give in to emotional eating, forgive yourself and start fresh
the next day. Try to learn from the experience, and make a plan for
how you can prevent it in the future. Focus on the positive changes
you're making in your eating habits and give yourself credit for
making changes that ensure better health.
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