Q. I was hoping to lose a bit of weight for when I start school again after summer. Whenever I jog around the block people always stare at me and the weather in the uk isnt that great to be out right now so i always result to spending hours inside on the computer or something. I play on wii fit every couple of days but my parents dont think i should be taking it so seriously at my age. I dont want to risk health problems when i'm older so i want to do something about it now! All my friends are skinny and i want to be the same. How many calories do you think i should have per day? and what activities can i get involved in to get fit this summer?
A. 1. Drink one pint of cold water when you get up â This kick-starts your metabolism.
2. Donât skip breakfast â Having breakfast tells your body that it is day time again and that there is no need to slow the metabolism because you are sleeping.
3. Use cinnamon â Add to an apple pie or other desert, it is the perfect spice to speed the metabolism
4. Steer clear from creamy, coconut based curries â If you have to eat curry have something tomato based or something from the Tandoori oven. Skip that naan bread too and go for plain rice.
5. Eat spicy food â The spicier your food the more calories it takes to digest, making it lower in calories than the same food with no spic.
6. Drink Green tea â This can boost your metabolism, is high in anti-oxidants and is caffeine free.
7. Stop eating three hours before bed â This goes for drinks that arenât water also. Your sleeping body will struggle to digest and burn off all those evening calories when your metabolism is slowest.
8. Do yoga â Not only does it help you to lose weight, youâll also be more flexible, improve your posture and feel more energised.
9. Metabolism is better in the morning â Do all your exercise and heavy eating in the morning to maximise how much you burn off.
10. Donât just stick to cardio â Include strength training in your workout, if you can build more lean muscle your body will lose the fatty bits quicker. Youâll also stop yourself from getting loose skin.
11. Go for a walk during your lunch break â Donât sit and stare at the TV in the coffee room for an hour, get outside, go for a walk!
12. Walk the dog â Walking the dog is fun and great exercise. If you donât have a dog, get one or go walk a friendâs.
13. Donât starve yourself â If you let your body go into starvation mode your metabolism will slow and losing weight will be harder.
14. Try and eat five to six small meals â Doing this will keep your metabolism active.
15. Eat wholemeal foods â This includes pasta, cereal and bread. These sorts of carbs will keep you sustained for longer and contain less calories.
16. Go light â Try eating light mayonnaise and salad dressings, every try low calorie bread an cheese!
17. Bake or grill instead of fry â Usually fry those burgers or bacon, grill it or bake in the oven, a much healthier option.
18. Track your weightloss progress â Just trying to lose weight without monitoring things like your start weight, current weight and goal weight will lead you to just feeling hungry with no return.
19. Avoid very restrictive diets â Donât go on a diet that leaves you feeling hungry and craving foods because youâll just give in a binge. Go on a diet that allows you to eat some of the foods you love in moderation.
20. Use a measuring tape â Just because you arenât losing the pounds doesnât mean that you arenât losing inches. Measure your waist, hips and any other bits you want to lose on when you weight yourself. Keep track of all of it.
21. Build healthy habits â Donât just eat loads of fruit, exercise and eat healthily when you are on a diet. Even when you reach your goal weight keep these healthy habits to maintain that weight.
22. Join online weight loss support forums â There are hundreds of forums and communities online that will give you support, weight trackers and dieting buddies to keep you motivated.
23. Read labels â Keep an eye on your calorie, fat, protein and carb intake, especially if your diet restricts one of those things. Note down what you eat, how much of it and the nutrition content.
24. Tell people â If people know that you are on a diet then they are less likely to suggest MacDonalds for lunch. Some may even give you support, tips from their diets and will also notice when you do lose weight.
25. Buy a Wii â Get a Wii, play Wii sports and play Wii fit. These games are fun for all the family and certainly help you work up a sweat.
26. Set realistic goals â A good amount it to lose 1-2lbs a week, any more then you will start losing weight unhealthily, leading to a weight rebound. Set a goal you can realistically achieve and you will feel so brilliant when you reach it.
27. Take supplements â Often when you are dieting you might miss out on essential nutrients that may help the weightloss process, take a simple multi-vitamin once a day.
28. Create a motivation sheet â Create in paint, on paper or in photoshop a sheet containing photos of yourself you hate. Pictures of people you aspire to be like and statements saying why you want to lose weight and what you will be able to do. Make it your computer desktop.
29. Find your ideal weight â There are loads of calculators online that will look at your height and build to determine your idea weight.
30. Donât ignore your BMI â This is your body mass index, great for normal people who want to get to their ideal health
2. Donât skip breakfast â Having breakfast tells your body that it is day time again and that there is no need to slow the metabolism because you are sleeping.
3. Use cinnamon â Add to an apple pie or other desert, it is the perfect spice to speed the metabolism
4. Steer clear from creamy, coconut based curries â If you have to eat curry have something tomato based or something from the Tandoori oven. Skip that naan bread too and go for plain rice.
5. Eat spicy food â The spicier your food the more calories it takes to digest, making it lower in calories than the same food with no spic.
6. Drink Green tea â This can boost your metabolism, is high in anti-oxidants and is caffeine free.
7. Stop eating three hours before bed â This goes for drinks that arenât water also. Your sleeping body will struggle to digest and burn off all those evening calories when your metabolism is slowest.
8. Do yoga â Not only does it help you to lose weight, youâll also be more flexible, improve your posture and feel more energised.
9. Metabolism is better in the morning â Do all your exercise and heavy eating in the morning to maximise how much you burn off.
10. Donât just stick to cardio â Include strength training in your workout, if you can build more lean muscle your body will lose the fatty bits quicker. Youâll also stop yourself from getting loose skin.
11. Go for a walk during your lunch break â Donât sit and stare at the TV in the coffee room for an hour, get outside, go for a walk!
12. Walk the dog â Walking the dog is fun and great exercise. If you donât have a dog, get one or go walk a friendâs.
13. Donât starve yourself â If you let your body go into starvation mode your metabolism will slow and losing weight will be harder.
14. Try and eat five to six small meals â Doing this will keep your metabolism active.
15. Eat wholemeal foods â This includes pasta, cereal and bread. These sorts of carbs will keep you sustained for longer and contain less calories.
16. Go light â Try eating light mayonnaise and salad dressings, every try low calorie bread an cheese!
17. Bake or grill instead of fry â Usually fry those burgers or bacon, grill it or bake in the oven, a much healthier option.
18. Track your weightloss progress â Just trying to lose weight without monitoring things like your start weight, current weight and goal weight will lead you to just feeling hungry with no return.
19. Avoid very restrictive diets â Donât go on a diet that leaves you feeling hungry and craving foods because youâll just give in a binge. Go on a diet that allows you to eat some of the foods you love in moderation.
20. Use a measuring tape â Just because you arenât losing the pounds doesnât mean that you arenât losing inches. Measure your waist, hips and any other bits you want to lose on when you weight yourself. Keep track of all of it.
21. Build healthy habits â Donât just eat loads of fruit, exercise and eat healthily when you are on a diet. Even when you reach your goal weight keep these healthy habits to maintain that weight.
22. Join online weight loss support forums â There are hundreds of forums and communities online that will give you support, weight trackers and dieting buddies to keep you motivated.
23. Read labels â Keep an eye on your calorie, fat, protein and carb intake, especially if your diet restricts one of those things. Note down what you eat, how much of it and the nutrition content.
24. Tell people â If people know that you are on a diet then they are less likely to suggest MacDonalds for lunch. Some may even give you support, tips from their diets and will also notice when you do lose weight.
25. Buy a Wii â Get a Wii, play Wii sports and play Wii fit. These games are fun for all the family and certainly help you work up a sweat.
26. Set realistic goals â A good amount it to lose 1-2lbs a week, any more then you will start losing weight unhealthily, leading to a weight rebound. Set a goal you can realistically achieve and you will feel so brilliant when you reach it.
27. Take supplements â Often when you are dieting you might miss out on essential nutrients that may help the weightloss process, take a simple multi-vitamin once a day.
28. Create a motivation sheet â Create in paint, on paper or in photoshop a sheet containing photos of yourself you hate. Pictures of people you aspire to be like and statements saying why you want to lose weight and what you will be able to do. Make it your computer desktop.
29. Find your ideal weight â There are loads of calculators online that will look at your height and build to determine your idea weight.
30. Donât ignore your BMI â This is your body mass index, great for normal people who want to get to their ideal health
Cheating on a diet, How to do it without gaining?
Q. So, I've recently lost about 25 pounds doing the
"Low carb" Diet. It's been pretty easy so far to
stay on it but for the past few weeks I've been
screwing up left and right. It's like one minute I'm
not even hungry and the next I'm eating everything
in sight that is a no-no on my diet.
Here's an example of how it usually goes.
I'm doing fine on my diet and not even feeling
hungry, then all of a sudden I decide that I
want "Just one little bite" of a brownie or
something. I take one little bite and then decide
that I might as well eat the whole thing. Then I
think "Well I've already ruined it I might as well
eat some chips." And I usually don't stop until
ALL my cravings are out. The next day I feel
horrible and scared to weigh myself. But when I
weigh myself I usually find that I've gained a
pound of two overnight.
Does anybody else do this?.How do you control yourself to
just eat something and be done with it, and not binge on
everything in the house.
Thanks (: <3
"Low carb" Diet. It's been pretty easy so far to
stay on it but for the past few weeks I've been
screwing up left and right. It's like one minute I'm
not even hungry and the next I'm eating everything
in sight that is a no-no on my diet.
Here's an example of how it usually goes.
I'm doing fine on my diet and not even feeling
hungry, then all of a sudden I decide that I
want "Just one little bite" of a brownie or
something. I take one little bite and then decide
that I might as well eat the whole thing. Then I
think "Well I've already ruined it I might as well
eat some chips." And I usually don't stop until
ALL my cravings are out. The next day I feel
horrible and scared to weigh myself. But when I
weigh myself I usually find that I've gained a
pound of two overnight.
Does anybody else do this?.How do you control yourself to
just eat something and be done with it, and not binge on
everything in the house.
Thanks (: <3
A. Clear the house of all sugar/high carb products. Load the house up with tasty low carb foods. Make a huge cheesecake - faux tapioca pudding - sugar free ice cream- keep avocado dip with pork rinds available, deviled eggs & olives, hot chicken wings, etc. Make a low carb pizza or lasagne (substitute fried eggplant & braised cabbage leaves for pasta noodles)
Keep cream, frozen strawberries & artificial sweetener on hand at all times. With a stick blender I can make ice cream in a cup by throwing these 3 things & a few pulses of the blender in about 2 minutes. Eat this every time you have the urge to cheat. It's not cheating, neither is cheesecake, etc. You can even have it every day.
Carbs trigger carb cravings, there is no such thing as "one lil bite" - Discover the world of low carb foods, they are different but it is quite doable long term. Chia seeds, shirataki noodles, glucomannan to make instant low carb puddings.
Make sure you are eating enough calories (at least 1800) & enough carbs - you should be adding 5g per day additional every week (up to your personal carb level for losing). Too many people stick to a very boring restrictive low carb that is not sustainable. It's so important that your mind realizes all the variety (even if you don' t actually use it all) so you don't feel deprived.
I highly recommend ground flax seeds & chia seeds be added to your daily diet & sunflower seeds if you've been on program for at least 4 weeks..
As I tell people, how can you not love a diet that allows you ice cream, cheesecake, pizza, lasagne & all the calories you can eat??
Check out the recipe sites posted below -
Cheesecake -
http://www.lowcarbfriends.com/recipereview/showproduct.php/item/3571_cheri A Cheesecake Factory Cheesecake (converted to lowcarb)
Thin and Crispy Pizza -
http://www.lowcarbfriends.com/bbs/recipe-forum-sticky-threads/549376-thin-crispy-pizza-crust-easiest-ever-pics-included.html
Hot Wings -
http://www.low-carb-recipes.co.uk/Heroin_Wings.html
Chilidog Casserole
http://www.lowcarbfriends.com/recipereview/showproduct.php/product/3399/sort/8/cat/all/page/1
Easy flax bread with pics -
http://lowcarbdiets.about.com/od/breads/r/flaxbasicfoc.htm
Faux tapioca - 2 cups of water, 5 scoops of low carb whey protein powder, stir together & add cup of chia seeds, after they have started to absorb the water, add in 2 cans of coconut milk (or cream & added water) & artificial sweetener if you like & mix it all in. Cream a pkg. of cream cheese into a can of pumpkin & add for pumpkin pie pudding.
Every day you should be eating these 2 items. If you need additional fat or calories, you can add a tablespoon of virgin coconut oil to the ground flax seed cereal. I highly recommend virgin coconut oil for people needing quick energy - coconut oil is the only fat that is converted to quick energy like a carb.
Half an avocado mashed with mayo seasoned with cayenne & eaten with pork rinds or celery.
Ground flax seed (4 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 min for daily fiber needs. Flax seed should be eaten daily even in induction.
I make huge batches of food & freeze most of it. Go into the forums for recipes - I was shocked that fried "rice" made with grated cauliflower tasted like it's name sake - faux mashed "taters" made with cauliflower & cream cheese - "potato" salad using cauliflower instead. Shirataki noodles are traditional in Japanese sukiyaki & low carb
Chia seeds - 1# will make 10# food. I buy mine in bulk for $5# with free shipping at getchia.com
I also order off Amazon - Lowrey's Pork Rinds 18 for $15 - they pop like popcorn & are portion controlled.
Sugar free yogurt is also a good low carb food. The bacteria convert some of the sugars to lactic acid so even though it shows 12g per cup, only 4-8g count. Sometimes I'll make gelatin & soft set it with ice cubes, then add yogurt to make a large bowl with not a lot of carbs. Dr. Jack Goldberg, co-author of the GO-diet and the Four Corners Diet, who has done extensive testing of fermented milk products says that most commercial yogurt with live cultures have about 8 grams of carbohydrate per cup, but that that amount will continue to slowly diminish over time, even after purchase.
Keep cream, frozen strawberries & artificial sweetener on hand at all times. With a stick blender I can make ice cream in a cup by throwing these 3 things & a few pulses of the blender in about 2 minutes. Eat this every time you have the urge to cheat. It's not cheating, neither is cheesecake, etc. You can even have it every day.
Carbs trigger carb cravings, there is no such thing as "one lil bite" - Discover the world of low carb foods, they are different but it is quite doable long term. Chia seeds, shirataki noodles, glucomannan to make instant low carb puddings.
Make sure you are eating enough calories (at least 1800) & enough carbs - you should be adding 5g per day additional every week (up to your personal carb level for losing). Too many people stick to a very boring restrictive low carb that is not sustainable. It's so important that your mind realizes all the variety (even if you don' t actually use it all) so you don't feel deprived.
I highly recommend ground flax seeds & chia seeds be added to your daily diet & sunflower seeds if you've been on program for at least 4 weeks..
As I tell people, how can you not love a diet that allows you ice cream, cheesecake, pizza, lasagne & all the calories you can eat??
Check out the recipe sites posted below -
Cheesecake -
http://www.lowcarbfriends.com/recipereview/showproduct.php/item/3571_cheri A Cheesecake Factory Cheesecake (converted to lowcarb)
Thin and Crispy Pizza -
http://www.lowcarbfriends.com/bbs/recipe-forum-sticky-threads/549376-thin-crispy-pizza-crust-easiest-ever-pics-included.html
Hot Wings -
http://www.low-carb-recipes.co.uk/Heroin_Wings.html
Chilidog Casserole
http://www.lowcarbfriends.com/recipereview/showproduct.php/product/3399/sort/8/cat/all/page/1
Easy flax bread with pics -
http://lowcarbdiets.about.com/od/breads/r/flaxbasicfoc.htm
Faux tapioca - 2 cups of water, 5 scoops of low carb whey protein powder, stir together & add cup of chia seeds, after they have started to absorb the water, add in 2 cans of coconut milk (or cream & added water) & artificial sweetener if you like & mix it all in. Cream a pkg. of cream cheese into a can of pumpkin & add for pumpkin pie pudding.
Every day you should be eating these 2 items. If you need additional fat or calories, you can add a tablespoon of virgin coconut oil to the ground flax seed cereal. I highly recommend virgin coconut oil for people needing quick energy - coconut oil is the only fat that is converted to quick energy like a carb.
Half an avocado mashed with mayo seasoned with cayenne & eaten with pork rinds or celery.
Ground flax seed (4 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 min for daily fiber needs. Flax seed should be eaten daily even in induction.
I make huge batches of food & freeze most of it. Go into the forums for recipes - I was shocked that fried "rice" made with grated cauliflower tasted like it's name sake - faux mashed "taters" made with cauliflower & cream cheese - "potato" salad using cauliflower instead. Shirataki noodles are traditional in Japanese sukiyaki & low carb
Chia seeds - 1# will make 10# food. I buy mine in bulk for $5# with free shipping at getchia.com
I also order off Amazon - Lowrey's Pork Rinds 18 for $15 - they pop like popcorn & are portion controlled.
Sugar free yogurt is also a good low carb food. The bacteria convert some of the sugars to lactic acid so even though it shows 12g per cup, only 4-8g count. Sometimes I'll make gelatin & soft set it with ice cubes, then add yogurt to make a large bowl with not a lot of carbs. Dr. Jack Goldberg, co-author of the GO-diet and the Four Corners Diet, who has done extensive testing of fermented milk products says that most commercial yogurt with live cultures have about 8 grams of carbohydrate per cup, but that that amount will continue to slowly diminish over time, even after purchase.
Recovered Bulimics?
Q. My 24 year old GF has been belimic since she was 12.
I've been researching the condition and associated problems and really want to help, and she seems open to help. I
f you are a recovered belimic, could you tell me what helped you?
I have found several support groups and doctors, but the only seemingly guaranteed method of treatment (they claim a 90% success rate) involves her going to a rehab facility for 3 months, and as a busy professional on a tight budget, I'm not sure that is a reasonable option.
Any advise would be appreciated. Thanks!!
I've been researching the condition and associated problems and really want to help, and she seems open to help. I
f you are a recovered belimic, could you tell me what helped you?
I have found several support groups and doctors, but the only seemingly guaranteed method of treatment (they claim a 90% success rate) involves her going to a rehab facility for 3 months, and as a busy professional on a tight budget, I'm not sure that is a reasonable option.
Any advise would be appreciated. Thanks!!
A. The best thing you can do for her is be her 'counsellor'.
Just be there when she wants to talk - find out what makes her want to binge and work out ways that you can stop it together.
I have been through both anoerexia and bulimia and different things trigger both. My partner and i wrote down what helped and what made me anxious . i,e family meals, eating alone, boredom etc.
Once you have identified why she does it you can work together and find things to do to take her mind off it. You sound like a very caring b/f and im sure together you can help much more than a room full of strangers.
You and your girlfriend might find it useful to use this website www.eda.co.uk - its a website for people with eating disorders and who are recovering.
It gives you lots of helpful advice and there is a forum you can both join to talk to other people suffering or in your case other carers.
People who suffer from eating disorders often forget how hard it is for the carer, b/f, mother etc.
I wish you and your g/f well and stay strong, you will both get through it!!!
Just be there when she wants to talk - find out what makes her want to binge and work out ways that you can stop it together.
I have been through both anoerexia and bulimia and different things trigger both. My partner and i wrote down what helped and what made me anxious . i,e family meals, eating alone, boredom etc.
Once you have identified why she does it you can work together and find things to do to take her mind off it. You sound like a very caring b/f and im sure together you can help much more than a room full of strangers.
You and your girlfriend might find it useful to use this website www.eda.co.uk - its a website for people with eating disorders and who are recovering.
It gives you lots of helpful advice and there is a forum you can both join to talk to other people suffering or in your case other carers.
People who suffer from eating disorders often forget how hard it is for the carer, b/f, mother etc.
I wish you and your g/f well and stay strong, you will both get through it!!!
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