Q. I am writing a paper on eating disorders and I think it would be helpful to those reading it to really understand how someone feels with an eating disorder. If you have anorexia, bulimia, and/or compulsive eating, would you please tell me how this makes you feel?
A. Since I was little I remember feeling that it was very important to be skinny. I was extremely sensitive about weight. I was always scared out of my mind of being fat. Part of it was because when I was little the meanest thing you could call someone was "mean" or "fat" and I got bullied a lot when I was in Elementary school. When my family moved just before middle school, I had an extremely low self esteem and a fear of being fat... so I was pretty much destined to have an eating disorder. I mean I felt like my life was out of control, and I had gained a few pounds so in my eyes I had to be fat. All I remember thinking was that I could not get fat, that I'd rather die. I remember as I became tinier and tinier that I began to feel a sense of pride over my frailness and it was, in my head, my only good quality. So when my friends and family tried to get me to gain weight in 8th grade. I thought they were crazy. Being thin was all I had, and sometimes I believed that the only reason my friends were my friends was because I was skinny. I honestly believed that my whole self identity was based on being the skinniest girl in the grade. But then my friends basically forced me to eat when I was with them and they would ramble off stupid facts about the effects of eating disorders, and they went to the school counselor. At first I was angry, but it was one of the only time I ever felt loved when my friends were crying over the fact that I couldn't eat a piece of pizza without throwing up. I tried to get better once I felt like people needed me to get better and that I was loved and therefore worth something, but I was so addicted to being skinny. Then one of my stupid freinds told my crush at the time to talk to me about my eating disorder. He handed me a bowl of spaghetti at a party and insisted that I eat it. I insisted I was fine. He was insistent that I was anorexic if I didn't eat his stupid spaghetti. So I ate a whole plate of spaghetti everyday just to try to prove to him that I was not some crazy anorexic girl. Well, it worked. I got 'cured'. But then I moved again, and again, and again. 3 times during my first few years of high school. And everytime I moved I felt completely confused and lost, and even though I've figured out how stupid eating disorders are, I always succumb for a few weeks to the binge-purge cycle of bulimia. Then it goes away and, I always think I'm fine, that it's over completely, until something drives my emotions crazy and I don't know how to handle it so I use my only coping mechanism for a few days. I'm proud to say that it's been 3 months since I last threw up, the longest it's ever been between relapses, and I'm hoping that I finally kicked the habit.
How can I stay motivated to lose weight?
Q. I started on monday by walking 2 miles, eating healthy and continued til wednesday doing that. Thursday I walked for like half an hour and ate ok but not healthy. The entire weekend I slacked and ate fastfood and didnt run or anything...
Now, I want to start the week right and stay on track.. What should I do?
Now, I want to start the week right and stay on track.. What should I do?
A. I think that's typically normal when you first begin. Don't worry about it just start FRESH this week and keep in mind everything is for the best! I started to workout like 7 months ago and at first it does take some effort. BUT you can do it just stay focused. Sometimes to keep me out of eating junk food I say nope that's just heart attack food and I often think It's great to excercise because you feel great after a while and it improves the quality of life. Also maybe walking is not for you you could join a gym and sometimes they have fun classes there that makes you actually come back. Here's this cool thing I found on the Internet that I saved it might work for you. It's the ABC OF losing weight and staying on track. GOOD LUCK! = )
A is for attitude. A can-do attitude will help you get over the inevitable hurdles of weight loss. Anticipate slip-ups -- they happen. But instead of letting them derail your weight loss efforts, learn from them and get right back on track. You don't have to be perfect to lose weight and be healthy. Just keep your eye on the target and keep moving forward, one step at a time.
B is for breakfast. It really is the most important meal of the day. Don't leave home without eating something nutritious to get your metabolism perking and give you energy for the day ahead. It can be a banana, low-fat yogurt, cereal, last night's leftovers, etc. A small meal that contains both fiber and protein can keep you feeling satisfied until lunchtime.
C is for calories. They do count. Get into the habit of reading food labels to help you make healthy choices. And keep in mind that all the information listed there is based on the portion size the label specifies (which may not be the size of the portion you usually eat). Monitoring your portions and learning more about the calories in the foods you enjoy will help you meet your goals.
Diets don't work. There are hundreds of diets that will help you lose weight, but what good is losing weight if you gain it right back? Eating crazy food combinations or eliminating food groups is not the way to keep weight off. Instead, choose a nutritionally balanced plan with enough calories to keep you from feeling famished (like the WebMD Weight Loss Clinic eating plans).
Eating regular meals is essential. Experts agree that you should go no longer than 4 to 5 hours between meals. Otherwise, intense hunger can trigger a binge. Some experts believe dieters have better control if they eat several mini-meals throughout the day. Choose the meal pattern that works best in your lifestyle, but make sure to eat at least three meals per day.
Fiber is nature's weight loss aid. It comes in two forms, soluble (the gummy type found in oatmeal and beans) and insoluble (the type found in fruits, vegetables, and whole grains). Both are important to good health. Soluble fiber can help to lower cholesterol; insoluble contains indigestible fibers that add bulk to our diets. Both forms of fiber swell in the stomach and help to create a feeling of fullness. Most high-fiber foods are also high in water and low in calories, making them must-have diet foods.
Gum chewing may be just what the dentist ordered. Chewing on a piece of sugarless gum can help cleanse the mouth of bacteria, satisfy a sweet tooth, and reduce the urge to eat. Keep a pack of sugarless gum handy. The next time you have the urge to reach into the cookie jar, try a piece of gum instead for a zero-calorie treat.
Heart-healthy foods should fill your pantry, refrigerator, and freezer. Choose foods that are low in saturated and trans fats. Enjoy plenty of naturally fat-free, low-sodium fruits and vegetables. Choose healthy fats such as canola, olive, and vegetable oils. Eat foods rich in omega-3 fatty acids, like walnuts, flaxseed, and salmon and other fatty fish. Choose low- and non-fat dairy products, as well as the leanest cuts of meat (round and loin) and skinless poultry. Beans, nuts, and whole grains round out the list of heart-healthy foods.
Invest in a pedometer and track your steps each day. The goal is to walk at least 10,000 steps -- the equivalent of 5 miles -- daily to thwart weight gain (and promote weight loss). Challenge yourself to increase your steps each day, even if you can't get up to 10,000. Every step counts; remember that your goal is simply to improve your fitness level.
Just do it! Get into a routine that includes regular physical activity. Not only does exercise energize you, it burns calories, improves balance and coordination, and relieves stress. When you don't have time for a formal workout, try to squeeze in at least three 10-minute chunks of physical activity. (Be sure to check with your doctor before starting any exercise routine.)
Key to an effective exercise plan is variety. Try something new -- maybe Pilates, yoga, or water aerobics. Having fun and trying new things will keep you interested and enhance your commitment to exercise. Another key: starting your day with activity is one of the best ways to make sure it does not get squeezed out of your schedule.
Low blood sugar is often the cause of between-meal cravings, especially for sweets. Eating meals and small snacks that contain lean protein and fiber every few hours helps keep blood sugar levels steady. When sweets cravings strike, try to satisfy them with naturally sweet foods such as fruit (accompany it with a little low-fat yogurt for protein).
Mindful eating means taking time to savor every bite. Turn off the distractions, and concentrate on the aroma, texture, and flavor of food. Becoming more mindful when you eat will give you more pleasure from your meals. The bonus: You'll also be more in tuned with your body's signals of fullness, and you'll be less likely to overeat.
________________________________________
"Water is your body's preferred form of fluid."
________________________________________
Nighttime snacking, for most of us, is a habit that can undermine weight loss success. That's because the calories we eat after dinner tend to be empty ones, from chips, cookies, etc. Brushing your teeth after supper will help you make dinner the last meal of the day. If you need a little something at night, try to satisfy the urge with few calories -- have a stick of gum, one piece of hard candy, or a cup of hot tea).
One more scoop, one more cookie, one more glass of wine -- "just one more" can add lots of extra calories. Controlling portions is fundamental to weight loss success. You don't need to give up your favorite foods, but you do need to keep track of your portions. At home, use smaller plates and keep food at the stove instead of on the table at mealtime. When you go out to eat, order a soup and a salad instead of an entrée, or take home half your meal in a doggie bag.
Protein is the "secret sauce" to weight control. Include a source of protein -- lean meats, low-fat dairy, beans, or nuts -- in all meals and snacks to help keep you feeling full for hours.
Quit those old habits that caused you to gain weight, and replace them with healthier ones. Simple changes -- like lightening your coffee with low-fat milk instead of cream, switching to light mayonnaise, avoiding fried foods -- can help create healthier eating patterns that foster long-term weight loss.
Rely on friends, family, and/or an online community to help you in your weight loss efforts. Your motivation is at an all-time high when you start a weight loss program, but after a few weeks, it often starts to wane. Let your supporters help you get through the rough times.
Supplement your healthy eating plan with a once-daily multivitamin for nutritional insurance. Despite your best efforts, it can be hard to get all the nutrients you need every day.
Taking a multivitamin will help fill in the gaps.
Track your eating patterns and physical activity every day. One of the tips of the "successful losers" tracked in the National Weight Control Registry is the importance of journaling food intake and activity. Entering this information into your online journal or in a notebook is a powerful motivator to help keep you working toward your goals.
Uncle Sam's latest dietary guidelines promise to make us happier, healthier and thinner. Tips from the government's recommendations (the 2005 Dietary Guidelines and MyPyramid) include:
Eat plenty of fruits and vegetables.
Eat more whole grains. At least half of your servings of grain foods should come from whole grains.
Enjoy three servings of low-fat dairy each day (yogurt, milk, or cheese).
Limit saturated and trans fats, sugar, and alcohol.
Watch the sodium content of your diet. Eat less processed food to reduce sodium.
Get plenty of exercise -- at least 30 minutes a day.
Volumetrics is the art of eating foods high in volume, or high-water foods. Fruits, vegetables, and soups are all examples of high-volume foods that are super-nutritious, satisfying, and low in calories. Dieters should make sure their plans are full of these healthy foods so they can feel full while still losing weight.
Water is your body's preferred form of fluid. It is thirst-quenching and naturally delicious without one single calorie. You need some 6-8 glasses of water or fluids each day. Recent studies suggest that we should let thirst determine how much we drink each day. Foods that are high in water (soups, Jell-O, produce) also count toward our fluid requirements. Many dieters find drinking water helps keep them from overeating.
EXcuses should be excised. Do you really want to lose weight and improve your health once and for all? Then stop making excuses and just do it! Sure, that's easier said than done. But you need to stop finding reasons why you can't start moving a healthier lifestyle, and start listing all the reasons why you should. Don't put it off until tomorrow. Start today, by doing something positive -- just one small thing -- toward your health and weight loss.
Yogurt used to be thought of as health food. Now it lines the grocery shelves in a variety of forms. It's portable, convenient, full of nutrients like calcium and protein, and it makes an excellent snack or mini-meal. The French swear by it, and so should you. Low-fat yogurt is filling and nutritious, but keep in mind that it can be loaded with sugar. So read labels to make the best choice.
Zip in your step is what you'll get once you start eating more healthfully and getting regular exercise. Losing as little as 5% to 10% of your body weight can help you feel better and improve your health. Just think of the weight you'll lose as bricks in a backpack. Lightening your load a few pounds at a time can be invigorating and energizing.
A is for attitude. A can-do attitude will help you get over the inevitable hurdles of weight loss. Anticipate slip-ups -- they happen. But instead of letting them derail your weight loss efforts, learn from them and get right back on track. You don't have to be perfect to lose weight and be healthy. Just keep your eye on the target and keep moving forward, one step at a time.
B is for breakfast. It really is the most important meal of the day. Don't leave home without eating something nutritious to get your metabolism perking and give you energy for the day ahead. It can be a banana, low-fat yogurt, cereal, last night's leftovers, etc. A small meal that contains both fiber and protein can keep you feeling satisfied until lunchtime.
C is for calories. They do count. Get into the habit of reading food labels to help you make healthy choices. And keep in mind that all the information listed there is based on the portion size the label specifies (which may not be the size of the portion you usually eat). Monitoring your portions and learning more about the calories in the foods you enjoy will help you meet your goals.
Diets don't work. There are hundreds of diets that will help you lose weight, but what good is losing weight if you gain it right back? Eating crazy food combinations or eliminating food groups is not the way to keep weight off. Instead, choose a nutritionally balanced plan with enough calories to keep you from feeling famished (like the WebMD Weight Loss Clinic eating plans).
Eating regular meals is essential. Experts agree that you should go no longer than 4 to 5 hours between meals. Otherwise, intense hunger can trigger a binge. Some experts believe dieters have better control if they eat several mini-meals throughout the day. Choose the meal pattern that works best in your lifestyle, but make sure to eat at least three meals per day.
Fiber is nature's weight loss aid. It comes in two forms, soluble (the gummy type found in oatmeal and beans) and insoluble (the type found in fruits, vegetables, and whole grains). Both are important to good health. Soluble fiber can help to lower cholesterol; insoluble contains indigestible fibers that add bulk to our diets. Both forms of fiber swell in the stomach and help to create a feeling of fullness. Most high-fiber foods are also high in water and low in calories, making them must-have diet foods.
Gum chewing may be just what the dentist ordered. Chewing on a piece of sugarless gum can help cleanse the mouth of bacteria, satisfy a sweet tooth, and reduce the urge to eat. Keep a pack of sugarless gum handy. The next time you have the urge to reach into the cookie jar, try a piece of gum instead for a zero-calorie treat.
Heart-healthy foods should fill your pantry, refrigerator, and freezer. Choose foods that are low in saturated and trans fats. Enjoy plenty of naturally fat-free, low-sodium fruits and vegetables. Choose healthy fats such as canola, olive, and vegetable oils. Eat foods rich in omega-3 fatty acids, like walnuts, flaxseed, and salmon and other fatty fish. Choose low- and non-fat dairy products, as well as the leanest cuts of meat (round and loin) and skinless poultry. Beans, nuts, and whole grains round out the list of heart-healthy foods.
Invest in a pedometer and track your steps each day. The goal is to walk at least 10,000 steps -- the equivalent of 5 miles -- daily to thwart weight gain (and promote weight loss). Challenge yourself to increase your steps each day, even if you can't get up to 10,000. Every step counts; remember that your goal is simply to improve your fitness level.
Just do it! Get into a routine that includes regular physical activity. Not only does exercise energize you, it burns calories, improves balance and coordination, and relieves stress. When you don't have time for a formal workout, try to squeeze in at least three 10-minute chunks of physical activity. (Be sure to check with your doctor before starting any exercise routine.)
Key to an effective exercise plan is variety. Try something new -- maybe Pilates, yoga, or water aerobics. Having fun and trying new things will keep you interested and enhance your commitment to exercise. Another key: starting your day with activity is one of the best ways to make sure it does not get squeezed out of your schedule.
Low blood sugar is often the cause of between-meal cravings, especially for sweets. Eating meals and small snacks that contain lean protein and fiber every few hours helps keep blood sugar levels steady. When sweets cravings strike, try to satisfy them with naturally sweet foods such as fruit (accompany it with a little low-fat yogurt for protein).
Mindful eating means taking time to savor every bite. Turn off the distractions, and concentrate on the aroma, texture, and flavor of food. Becoming more mindful when you eat will give you more pleasure from your meals. The bonus: You'll also be more in tuned with your body's signals of fullness, and you'll be less likely to overeat.
________________________________________
"Water is your body's preferred form of fluid."
________________________________________
Nighttime snacking, for most of us, is a habit that can undermine weight loss success. That's because the calories we eat after dinner tend to be empty ones, from chips, cookies, etc. Brushing your teeth after supper will help you make dinner the last meal of the day. If you need a little something at night, try to satisfy the urge with few calories -- have a stick of gum, one piece of hard candy, or a cup of hot tea).
One more scoop, one more cookie, one more glass of wine -- "just one more" can add lots of extra calories. Controlling portions is fundamental to weight loss success. You don't need to give up your favorite foods, but you do need to keep track of your portions. At home, use smaller plates and keep food at the stove instead of on the table at mealtime. When you go out to eat, order a soup and a salad instead of an entrée, or take home half your meal in a doggie bag.
Protein is the "secret sauce" to weight control. Include a source of protein -- lean meats, low-fat dairy, beans, or nuts -- in all meals and snacks to help keep you feeling full for hours.
Quit those old habits that caused you to gain weight, and replace them with healthier ones. Simple changes -- like lightening your coffee with low-fat milk instead of cream, switching to light mayonnaise, avoiding fried foods -- can help create healthier eating patterns that foster long-term weight loss.
Rely on friends, family, and/or an online community to help you in your weight loss efforts. Your motivation is at an all-time high when you start a weight loss program, but after a few weeks, it often starts to wane. Let your supporters help you get through the rough times.
Supplement your healthy eating plan with a once-daily multivitamin for nutritional insurance. Despite your best efforts, it can be hard to get all the nutrients you need every day.
Taking a multivitamin will help fill in the gaps.
Track your eating patterns and physical activity every day. One of the tips of the "successful losers" tracked in the National Weight Control Registry is the importance of journaling food intake and activity. Entering this information into your online journal or in a notebook is a powerful motivator to help keep you working toward your goals.
Uncle Sam's latest dietary guidelines promise to make us happier, healthier and thinner. Tips from the government's recommendations (the 2005 Dietary Guidelines and MyPyramid) include:
Eat plenty of fruits and vegetables.
Eat more whole grains. At least half of your servings of grain foods should come from whole grains.
Enjoy three servings of low-fat dairy each day (yogurt, milk, or cheese).
Limit saturated and trans fats, sugar, and alcohol.
Watch the sodium content of your diet. Eat less processed food to reduce sodium.
Get plenty of exercise -- at least 30 minutes a day.
Volumetrics is the art of eating foods high in volume, or high-water foods. Fruits, vegetables, and soups are all examples of high-volume foods that are super-nutritious, satisfying, and low in calories. Dieters should make sure their plans are full of these healthy foods so they can feel full while still losing weight.
Water is your body's preferred form of fluid. It is thirst-quenching and naturally delicious without one single calorie. You need some 6-8 glasses of water or fluids each day. Recent studies suggest that we should let thirst determine how much we drink each day. Foods that are high in water (soups, Jell-O, produce) also count toward our fluid requirements. Many dieters find drinking water helps keep them from overeating.
EXcuses should be excised. Do you really want to lose weight and improve your health once and for all? Then stop making excuses and just do it! Sure, that's easier said than done. But you need to stop finding reasons why you can't start moving a healthier lifestyle, and start listing all the reasons why you should. Don't put it off until tomorrow. Start today, by doing something positive -- just one small thing -- toward your health and weight loss.
Yogurt used to be thought of as health food. Now it lines the grocery shelves in a variety of forms. It's portable, convenient, full of nutrients like calcium and protein, and it makes an excellent snack or mini-meal. The French swear by it, and so should you. Low-fat yogurt is filling and nutritious, but keep in mind that it can be loaded with sugar. So read labels to make the best choice.
Zip in your step is what you'll get once you start eating more healthfully and getting regular exercise. Losing as little as 5% to 10% of your body weight can help you feel better and improve your health. Just think of the weight you'll lose as bricks in a backpack. Lightening your load a few pounds at a time can be invigorating and energizing.
What is the best way to curb my appetite naturally?
Q. I'm trying to lose weight but I like to eat a lot of carbs. I can't afford any diet pills or any surgery. Does anyone know more natural ways to curb an appetite?
A. You probably will not believe this. But please do try it a few times, before throwing the thought away. Since i have experience in this with myself, and the people i have helped out.
Getting cravings of any kind, is more to do with boredom and the free mind, than actually being hungry. To kill that extra "needing of food" i strongly reccomend, fill up your time with VERY productive work. This can be studying a subject of your interest. This could be taking up a new hobby (which is not eating lol). This could be joining a type of club where you can meet new friends.
Before i continue i have a small story to tell you to give as an exmaple of why boredom can be a big issue. When my cousins came over from abroad to visit me. We were out all day in the car. We talked, joked and just relaxed. We even slept late on many occasions. Most of what we ate was KFC almost every single day. we didnt have that much money so we only ate a bit of it. But during the 3 months they were there, i lost 7 kilos without even trying. I did not workout, i did not purposely eat less. Only thing was, i was busy everyday. Too busy to binge eat anytime.
Now other medically proven ways to reduce appetite.
- Exercise : This can be jogging, fast walking and i strongly reccomend weight training. You will be tired by the end of the day, that you will sleep on time. And not have those late night cravings we all get at times!! (Late night eating is why many ppl stay fat).
Drink plenty of water: Okay im not saying flood ur system with water here. Only 8-12 glasses of water. This will not only reduce appetite. It will boast your skin quality, your eyes will shine some how (happened to me!! and others i know). Your mood will be so much better, you wont care about eating as much.
Social Life: i know i said this above. but This is important. If i havent spoken to that many people in the day. i will feel hungry for some strange reason. Even saying hi to the person sitting next to you on the bus!! lol i know sounds weird, but every little helps.
Eat Healthy: Aim to eat healthy. But dont feel guilty if you eat something that you know is unhealthy. guilt will make you more hungry! So just enjoy your cheat days, but also aim to eat healthy. To start with, Eat an apply before every meal. This will reduce appetite greatly. You may not feel like eating an apple, but once you force yourself a few times, you will generally eat less.
Before i go. I have to say, this will be hard in the first week or so. But your body will adjust. Your stomach intestines will decrease in size (its natural) and you will then have less of an appetite in generall. I did this, and i couldnt even eat a whole burger at one point!! Which scared me since i could eat 3 burgers easyly!!
BEST OF LUCK!!!! :D
Getting cravings of any kind, is more to do with boredom and the free mind, than actually being hungry. To kill that extra "needing of food" i strongly reccomend, fill up your time with VERY productive work. This can be studying a subject of your interest. This could be taking up a new hobby (which is not eating lol). This could be joining a type of club where you can meet new friends.
Before i continue i have a small story to tell you to give as an exmaple of why boredom can be a big issue. When my cousins came over from abroad to visit me. We were out all day in the car. We talked, joked and just relaxed. We even slept late on many occasions. Most of what we ate was KFC almost every single day. we didnt have that much money so we only ate a bit of it. But during the 3 months they were there, i lost 7 kilos without even trying. I did not workout, i did not purposely eat less. Only thing was, i was busy everyday. Too busy to binge eat anytime.
Now other medically proven ways to reduce appetite.
- Exercise : This can be jogging, fast walking and i strongly reccomend weight training. You will be tired by the end of the day, that you will sleep on time. And not have those late night cravings we all get at times!! (Late night eating is why many ppl stay fat).
Drink plenty of water: Okay im not saying flood ur system with water here. Only 8-12 glasses of water. This will not only reduce appetite. It will boast your skin quality, your eyes will shine some how (happened to me!! and others i know). Your mood will be so much better, you wont care about eating as much.
Social Life: i know i said this above. but This is important. If i havent spoken to that many people in the day. i will feel hungry for some strange reason. Even saying hi to the person sitting next to you on the bus!! lol i know sounds weird, but every little helps.
Eat Healthy: Aim to eat healthy. But dont feel guilty if you eat something that you know is unhealthy. guilt will make you more hungry! So just enjoy your cheat days, but also aim to eat healthy. To start with, Eat an apply before every meal. This will reduce appetite greatly. You may not feel like eating an apple, but once you force yourself a few times, you will generally eat less.
Before i go. I have to say, this will be hard in the first week or so. But your body will adjust. Your stomach intestines will decrease in size (its natural) and you will then have less of an appetite in generall. I did this, and i couldnt even eat a whole burger at one point!! Which scared me since i could eat 3 burgers easyly!!
BEST OF LUCK!!!! :D
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