Low Calorie Diet Programs
Sunday, February 28th, 2010
Archive for February, 2010
Weight-loss through Cognitive Therapy
Saturday, February 27th, 2010
James Krehbiel asked:
Often, individuals become obsessive with the weight-loss pattern. Weight-loss and weight maintenance can become a ritualistic, compulsive cycle. Charlie Whitfield, author and addictions expert calls the pattern the “repetition cycle.” Anxiety and depression mount, followed by the urge to eat, leading to self-indulgence, and ending with symptoms of self-blame and guilt. Then the cycle of abuse repeats itself. Paradoxically, those who follow an addictive quest to lose weight may actually end up sabotaging their own goals.
Self-defeating thinking and behavior tend to perpetuate the cycle of unhealthy eating. No amount of exercise or nutritional support will address the need for individuals to learn to rationally respond to their maladaptive eating patterns. Unhealthy eaters are typically overwhelmed by self-blame. A downward spiral is set in motion by the way in which the person views himself. Unhealthy eaters will label themselves as being “fat” (whether they are or not), and will chastise themselves for not making progress in losing weight. Viewing oneself as an “overweight louse” is not an effective motivator for change. In fact, browbeating oneself for being less than perfect only intensifies the cycle of unhealthy eating abuse. Self-blame is a form of tyranny which keeps one stuck in the midst of the problem.
Most unhealthy eaters experience thwarted anger. Rather than direct their resentment at the source of their difficulties, they self-sabotage by internalizing their anger and directing it toward themselves through unhealthy eating. They may feel frustrated by the conditional nature of a relationship, may have a family member who humiliated them about their weight, or experienced rejection through social betrayal. As confidence was stripped away, they developed a negative concept of self which fueled their unhealthy eating pattern. The self-blaming message is usually, “I guess I really am a slob, so the best I can do is to continue to prove it to myself.”
Unhealthy eaters can untwist their maladaptive thinking and meet their weight goals by:
• Learning to rationally respond to negative thinking. For example, instead of saying, “I’ll never meet my weight goals, I’m just worthless,” one might say, “Just relax and be patient, Rome wasn’t built in a day.”
• Identify cognitive distortions such as castastrophizing, labeling, personalizing, and black and white thinking. An example might be, “If I can’t lose 5 lbs. this week I might as well give up” (black/white thinking).
• Instead of being unkind to yourself, talk to yourself the same compassionate way you would to a dear friend who is experiencing the same weight problem.
• Instead of assuming your negative thoughts are accurate, examine the evidence that supports your conclusions. “If I don’t lose 15 lbs., will people really think I am hopelessly obese?”
• Instead of taking full responsibility for your weight problem, you can assess the many factors that may have contributed to it and address those issues with the support of others.
• Set a realistic agenda. Ask yourself, “What would it be worth to me to stop my unhealthy eating? How hard am I willing to work on a rational solution?”
• Evaluate weight maintenance progress based upon the process – the effort you put in – rather than the outcome. Your efforts are within your control, but the outcome may not.
• Substitute language that is less emotionally loaded. “I shouldn’t have eaten that extra helping” can be redefined as, “It would have been preferable if I hadn’t eaten more.”
Often, people will expose themselves to a diet that will dramatically assist them in losing excessive weight only to have the weight return. Instead of “quick fix” diets, setting a realistic agenda for weight-loss is a more rational, thoughtful approach. A slow, gradual loss of weight helps us to more easily adjust to the psychological ramifications of body perception change. Weight-loss goals need to be established because we prefer the change, not because others want it for us. Feeling coerced to change, or sensing that others acceptance of us is conditional upon weight-loss will lead to resentment and a feeling of helplessness in our quest to change. Instead, we must vow to learn the difference between self-indulgence and self-respect and work to put self-kindness into our everyday experience and choose our relationships based upon these positive qualities.
Weight loss is about majoring in the majors. It’s not about how you butter your bread. It’s about feeling good, getting out of self-blame, planning goals, changing one’s life style, setting personal boundaries and getting involved. People who are unhappy with their life are more likely to self-indulge, to be compulsive and obsessive, and carry out other self-defeating behaviors as a means to ward off psychic pain.
Making the courageous efforts to lose weight calls for a radical transformation in one’s thinking. Because we are humans, we may all relapse, but the changes we make in our life can be imbedded in a new life style when we give our selves personal permission to change.
There are no secrets to losing weight. It would be nice if there were a quick fix. We wish it and it is so! But like almost all struggles in life, this, too, takes hard work and commitment. From childhood, we are conditioned to believe that the only way we can change is when we are coerced. Therefore, we learn to mistrust our instincts and believe that if we give ourselves enough rope, we’ll hang ourselves. Without exploring the psychological issues that may be triggering weight problems, most people will be doomed to repeat a pattern of self-defeating behavior. We must understand that we are more than the pleasure center of our brain. We are much more than the darkest side of our soul. Many may say that if I am not intolerant of my mistakes, how will I learn to motivate myself to change? However, real change only occurs when we learn to respect and value who we are with all of our faults.
Fit Yummy Mummy!
Often, individuals become obsessive with the weight-loss pattern. Weight-loss and weight maintenance can become a ritualistic, compulsive cycle. Charlie Whitfield, author and addictions expert calls the pattern the “repetition cycle.” Anxiety and depression mount, followed by the urge to eat, leading to self-indulgence, and ending with symptoms of self-blame and guilt. Then the cycle of abuse repeats itself. Paradoxically, those who follow an addictive quest to lose weight may actually end up sabotaging their own goals.
Self-defeating thinking and behavior tend to perpetuate the cycle of unhealthy eating. No amount of exercise or nutritional support will address the need for individuals to learn to rationally respond to their maladaptive eating patterns. Unhealthy eaters are typically overwhelmed by self-blame. A downward spiral is set in motion by the way in which the person views himself. Unhealthy eaters will label themselves as being “fat” (whether they are or not), and will chastise themselves for not making progress in losing weight. Viewing oneself as an “overweight louse” is not an effective motivator for change. In fact, browbeating oneself for being less than perfect only intensifies the cycle of unhealthy eating abuse. Self-blame is a form of tyranny which keeps one stuck in the midst of the problem.
Most unhealthy eaters experience thwarted anger. Rather than direct their resentment at the source of their difficulties, they self-sabotage by internalizing their anger and directing it toward themselves through unhealthy eating. They may feel frustrated by the conditional nature of a relationship, may have a family member who humiliated them about their weight, or experienced rejection through social betrayal. As confidence was stripped away, they developed a negative concept of self which fueled their unhealthy eating pattern. The self-blaming message is usually, “I guess I really am a slob, so the best I can do is to continue to prove it to myself.”
Unhealthy eaters can untwist their maladaptive thinking and meet their weight goals by:
• Learning to rationally respond to negative thinking. For example, instead of saying, “I’ll never meet my weight goals, I’m just worthless,” one might say, “Just relax and be patient, Rome wasn’t built in a day.”
• Identify cognitive distortions such as castastrophizing, labeling, personalizing, and black and white thinking. An example might be, “If I can’t lose 5 lbs. this week I might as well give up” (black/white thinking).
• Instead of being unkind to yourself, talk to yourself the same compassionate way you would to a dear friend who is experiencing the same weight problem.
• Instead of assuming your negative thoughts are accurate, examine the evidence that supports your conclusions. “If I don’t lose 15 lbs., will people really think I am hopelessly obese?”
• Instead of taking full responsibility for your weight problem, you can assess the many factors that may have contributed to it and address those issues with the support of others.
• Set a realistic agenda. Ask yourself, “What would it be worth to me to stop my unhealthy eating? How hard am I willing to work on a rational solution?”
• Evaluate weight maintenance progress based upon the process – the effort you put in – rather than the outcome. Your efforts are within your control, but the outcome may not.
• Substitute language that is less emotionally loaded. “I shouldn’t have eaten that extra helping” can be redefined as, “It would have been preferable if I hadn’t eaten more.”
Often, people will expose themselves to a diet that will dramatically assist them in losing excessive weight only to have the weight return. Instead of “quick fix” diets, setting a realistic agenda for weight-loss is a more rational, thoughtful approach. A slow, gradual loss of weight helps us to more easily adjust to the psychological ramifications of body perception change. Weight-loss goals need to be established because we prefer the change, not because others want it for us. Feeling coerced to change, or sensing that others acceptance of us is conditional upon weight-loss will lead to resentment and a feeling of helplessness in our quest to change. Instead, we must vow to learn the difference between self-indulgence and self-respect and work to put self-kindness into our everyday experience and choose our relationships based upon these positive qualities.
Weight loss is about majoring in the majors. It’s not about how you butter your bread. It’s about feeling good, getting out of self-blame, planning goals, changing one’s life style, setting personal boundaries and getting involved. People who are unhappy with their life are more likely to self-indulge, to be compulsive and obsessive, and carry out other self-defeating behaviors as a means to ward off psychic pain.
Making the courageous efforts to lose weight calls for a radical transformation in one’s thinking. Because we are humans, we may all relapse, but the changes we make in our life can be imbedded in a new life style when we give our selves personal permission to change.
There are no secrets to losing weight. It would be nice if there were a quick fix. We wish it and it is so! But like almost all struggles in life, this, too, takes hard work and commitment. From childhood, we are conditioned to believe that the only way we can change is when we are coerced. Therefore, we learn to mistrust our instincts and believe that if we give ourselves enough rope, we’ll hang ourselves. Without exploring the psychological issues that may be triggering weight problems, most people will be doomed to repeat a pattern of self-defeating behavior. We must understand that we are more than the pleasure center of our brain. We are much more than the darkest side of our soul. Many may say that if I am not intolerant of my mistakes, how will I learn to motivate myself to change? However, real change only occurs when we learn to respect and value who we are with all of our faults.
Fit Yummy Mummy!
Weight Loss Over 40 – Starting Today
Saturday, February 27th, 2010
Jennifer Jolan asked:
Weight loss over 40 is a little different than what others have to do. Obviously it’s harder, but with a few sneaky tricks, I can have you losing weight like a teenager.
First off, these tricks are more for long term weight loss than quick weight loss. I’ll save the quick tricks for later after you prove to me you can do these tips first.
Weight Loss Over 40
1. Eat 3 apples a day
Simple and boring, yes! But it works. Just eat 3 apples a day as snacks… or right before meals. The high water content as well as 5 grams of fiber in apples makes for the perfect snack. I want to ease you into weight loss with some good habits before you get into my advanced stuff.
2. Eat 1 can of black beans a day
A can of black beans has 25 grams of fiber and 25 grams of protein… all for just 50 cents. As you may already notice, I am big on having a lot of fiber in your diet. The reasons are simple… it fills you up, thus preventing a lot of useless snacks… and it speeds up and makes your digestion a lot more efficient.
3. Spin around like a kid
This actually is a “next generation” advanced exercise… even though you wouldn’t realize it at first. What spinning around in a circle does is it addresses your Endocrine System’s ability to normalize your hormones. Since you are like most other Westerners and probably don’t have balanced hormones, the spinning helps you big time and unlocks the key to super fast weight loss.
What you do is put your arms out like airplane wings and spin clockwise for 10 or so spins. Gauge how dizzy you get since the goal is to get slightly dizzy. Don’t overdo it. Once you find the right number of spins, just keep doing them every once in awhile throughout the day.
Weight loss over 40 isn’t hard if you have short cuts that accelerate your ability to lose weight fast.
Fit Yummy Mummy!
Weight loss over 40 is a little different than what others have to do. Obviously it’s harder, but with a few sneaky tricks, I can have you losing weight like a teenager.
First off, these tricks are more for long term weight loss than quick weight loss. I’ll save the quick tricks for later after you prove to me you can do these tips first.
Weight Loss Over 40
1. Eat 3 apples a day
Simple and boring, yes! But it works. Just eat 3 apples a day as snacks… or right before meals. The high water content as well as 5 grams of fiber in apples makes for the perfect snack. I want to ease you into weight loss with some good habits before you get into my advanced stuff.
2. Eat 1 can of black beans a day
A can of black beans has 25 grams of fiber and 25 grams of protein… all for just 50 cents. As you may already notice, I am big on having a lot of fiber in your diet. The reasons are simple… it fills you up, thus preventing a lot of useless snacks… and it speeds up and makes your digestion a lot more efficient.
3. Spin around like a kid
This actually is a “next generation” advanced exercise… even though you wouldn’t realize it at first. What spinning around in a circle does is it addresses your Endocrine System’s ability to normalize your hormones. Since you are like most other Westerners and probably don’t have balanced hormones, the spinning helps you big time and unlocks the key to super fast weight loss.
What you do is put your arms out like airplane wings and spin clockwise for 10 or so spins. Gauge how dizzy you get since the goal is to get slightly dizzy. Don’t overdo it. Once you find the right number of spins, just keep doing them every once in awhile throughout the day.
Weight loss over 40 isn’t hard if you have short cuts that accelerate your ability to lose weight fast.
Fit Yummy Mummy!
Metabolic Weight Loss System
Friday, February 26th, 2010
Phillip England asked:
A metabolic weight loss system works primarily by affecting the body’s metabolic rate. Through various methods, a metabolic weight loss system helps to increase metabolism, leading to the desired weight loss.
Metabolic rates
Different people have different metabolic rates, and it’s a common notion to associate lower metabolic rates with weight gain. However, that shouldn’t be the case. Metabolic rates do determine how fast the body burns calories for energy. What people should be concerned though is not how slow or how fast their metabolism is, but rather, the relationship between how much they eat and how fast it is burned. Lower metabolic rates would mean that your body processes calories at a slower pace but if you eat just enough calories to be burned for the day, slow metabolic rates shouldn’t be a problem. It’s simple really. The food you eat will be burned for fuel. Anything not burned will be stored as fat. If you continue to eat more than what your body can burn, you will inevitably store more fat.
Metabolic weight loss system
However, metabolic rates rarely change on their own so to lose weight, you either have to work towards cutting back on calories or revving up your metabolism, or both for a more efficient metabolic weight loss system. Cutting back on calories is simpler than what most people think it is. For starters, don’t consume foods high in fat and sugar. And as much as you can, eat fruits and vegetables. Fruits and vegetables are not only low in calories but contain as well necessary nutrients you need to make your body function better. And the better your body functions, the better it can work towards metabolizing fat. As part of a metabolic weight loss system, strength training can be utilized as this builds muscles in the body. And the more muscle mass one has, the more calories are burned overall. For those with really sluggish metabolism, using thermogenic weight loss supplements is also beneficial.
Fit Yummy Mummy!
A metabolic weight loss system works primarily by affecting the body’s metabolic rate. Through various methods, a metabolic weight loss system helps to increase metabolism, leading to the desired weight loss.
Metabolic rates
Different people have different metabolic rates, and it’s a common notion to associate lower metabolic rates with weight gain. However, that shouldn’t be the case. Metabolic rates do determine how fast the body burns calories for energy. What people should be concerned though is not how slow or how fast their metabolism is, but rather, the relationship between how much they eat and how fast it is burned. Lower metabolic rates would mean that your body processes calories at a slower pace but if you eat just enough calories to be burned for the day, slow metabolic rates shouldn’t be a problem. It’s simple really. The food you eat will be burned for fuel. Anything not burned will be stored as fat. If you continue to eat more than what your body can burn, you will inevitably store more fat.
Metabolic weight loss system
However, metabolic rates rarely change on their own so to lose weight, you either have to work towards cutting back on calories or revving up your metabolism, or both for a more efficient metabolic weight loss system. Cutting back on calories is simpler than what most people think it is. For starters, don’t consume foods high in fat and sugar. And as much as you can, eat fruits and vegetables. Fruits and vegetables are not only low in calories but contain as well necessary nutrients you need to make your body function better. And the better your body functions, the better it can work towards metabolizing fat. As part of a metabolic weight loss system, strength training can be utilized as this builds muscles in the body. And the more muscle mass one has, the more calories are burned overall. For those with really sluggish metabolism, using thermogenic weight loss supplements is also beneficial.
Fit Yummy Mummy!
Weight Loss Cost
Friday, February 26th, 2010
Ed Grinder asked:
The real weight loss cost cannot be measured in dollars. The real
cost of being over weight or obese is in relationships, quality of
life and shortened life span.
Relationship with bosses, friends, opposite *** and even family
are affected by our physical appearance. Regardless of what we chose
to say or pretend to believe, our relationship options are limited
by our physical appearance. We can be down graded to a friend or
rejected for the “job”, because we do not fit the image of the
person doing the choosing.
If you are really overweight, your body must work harder which
shortens your life span. The body wears out faster and loses the
ability to function. If you work out hard and longer to stay in
shape, you face the possible damage to your body which can effect
your quality of life. Very few things can effect you quality of
life like back pain or knee pain. The answer must be between these
two extremes.
Most people are unaware of why they fail at weight loss time after
time, but they keep trying which makes the weight loss industry a
big business. People’s failure at weight loss or maintaining their
desired weight is that the time and effort needed to burn off the
excess pounds seems beyond our ability to maintain over a longer
period. when life gets in the way, our motivation weakens, we skip
secessions and the weight returns.
Conventional wisdom is that large amounts of time and effort are
required in exercising for weight loss. “NO PAIN-NO GAIN” is the
quote. This does work, but it is outdated like comparing a horse
and buggy to a automobile. Both will get you to where you want to go, but one does it faster, easier and more comfortable.
We can accept access to the internet on our cell phones and other
amazing technology, but refused to believe that we have developed a
machine, which can in ten minutes a day with no sweat, cause one to
lose weight and even maintain that weight loss in 10 minutes daily for the rest of your life.
Fit Yummy Mummy!
The real weight loss cost cannot be measured in dollars. The real
cost of being over weight or obese is in relationships, quality of
life and shortened life span.
Relationship with bosses, friends, opposite *** and even family
are affected by our physical appearance. Regardless of what we chose
to say or pretend to believe, our relationship options are limited
by our physical appearance. We can be down graded to a friend or
rejected for the “job”, because we do not fit the image of the
person doing the choosing.
If you are really overweight, your body must work harder which
shortens your life span. The body wears out faster and loses the
ability to function. If you work out hard and longer to stay in
shape, you face the possible damage to your body which can effect
your quality of life. Very few things can effect you quality of
life like back pain or knee pain. The answer must be between these
two extremes.
Most people are unaware of why they fail at weight loss time after
time, but they keep trying which makes the weight loss industry a
big business. People’s failure at weight loss or maintaining their
desired weight is that the time and effort needed to burn off the
excess pounds seems beyond our ability to maintain over a longer
period. when life gets in the way, our motivation weakens, we skip
secessions and the weight returns.
Conventional wisdom is that large amounts of time and effort are
required in exercising for weight loss. “NO PAIN-NO GAIN” is the
quote. This does work, but it is outdated like comparing a horse
and buggy to a automobile. Both will get you to where you want to go, but one does it faster, easier and more comfortable.
We can accept access to the internet on our cell phones and other
amazing technology, but refused to believe that we have developed a
machine, which can in ten minutes a day with no sweat, cause one to
lose weight and even maintain that weight loss in 10 minutes daily for the rest of your life.
Fit Yummy Mummy!
Diet Food Healthy Living
Friday, February 26th, 2010
Weight Loss – Program Yourself
Thursday, February 25th, 2010
Azhar Victor asked:
We have just witnessed the 2008 Summer Olympics and seen how athletes in various types of sports have performed. All of them would have put in a tremendous amount of effort over the years just to get to participate. The winners though, would have had something extra going for them. This something extra would have been the mental strength to steel themselves to achieve the extraordinary.
Just like the winners,weight loss requires us to have the mental strength to come out winners in the race to shed off excess weight. We need the right mindset to succeed. How do we build this mental strength or right mindset? It is through programming ourselves. We need to plant the weight loss desire and image deep into our sub-conscious mind. When it is planted in our sub-conscious mind, we will be driven spontaneously or “automatically” to achieve our weight loss goals.
How do we plant the weight loss desire and image in our sub-conscious mind? We can do so, by firstly,impressing the conscious mind. This can be done through repeated self-talk. We just keep talking to ourselves about our goals and objectives for losing weight. We talk about why it is important for us to lose weight and the consequences of failure. One very important point though, is to be very careful how and where we engage in this self-talk! I Do it the wrong way and in the wrong place and you are certain to alarm the people around you.
Once we have impressed our conscious mind with the weight loss message, we can the plant it in our sub-conscious mind through repeated practice of the actions required for the required weight loss results. In this context, more needs to be done when we need to lose belly fat. For most people who need to lose weight,belly fat is of the highest priority. At the same time, belly fat is the most difficult type of fat to get rid of. Therefore,our self-talk needs to be doubled and the actions or efforts required need to be intensified when it comes down to losing belly fat.
From the above, it is clear that the self-talk needs to be supported by the required action for our weight loss program to succeed. Whether it is a diet system, digestive system cleanser,exercise,pills or any other related program ,it will only succeed through repeated and sustained effort. You need to walk the talk. The enemy here is procrastination. In other words,putting off till tomorrow what you can do today. Finding an excuse or rationale for this is very easy and convincing. However, in doing so, we only fool ourselves by feeding ourselves a ration of lies.
Weight loss has become a serious topic as it is associated to health. Many of us face grave medical consequences if we keep on putting off or postponing what needs to be done in order to lose weight. Start today and start now. Do not lose time towards becoming healthier,looking and feeling better as well as generally enjoying a better quality of life.
In selecting a program that is most suited to our needs and circumstances, we need to learn of the different programs that have been proven to be effective and yet affordable. Further, the programs need to be validated as safe and risk free. One option is to research or view the tons of information that is available online or elsewhere. The easier and more effective option is to focus on weight loss programs that have been filtered and selected for informed decision making.
Fit Yummy Mummy!
We have just witnessed the 2008 Summer Olympics and seen how athletes in various types of sports have performed. All of them would have put in a tremendous amount of effort over the years just to get to participate. The winners though, would have had something extra going for them. This something extra would have been the mental strength to steel themselves to achieve the extraordinary.
Just like the winners,weight loss requires us to have the mental strength to come out winners in the race to shed off excess weight. We need the right mindset to succeed. How do we build this mental strength or right mindset? It is through programming ourselves. We need to plant the weight loss desire and image deep into our sub-conscious mind. When it is planted in our sub-conscious mind, we will be driven spontaneously or “automatically” to achieve our weight loss goals.
How do we plant the weight loss desire and image in our sub-conscious mind? We can do so, by firstly,impressing the conscious mind. This can be done through repeated self-talk. We just keep talking to ourselves about our goals and objectives for losing weight. We talk about why it is important for us to lose weight and the consequences of failure. One very important point though, is to be very careful how and where we engage in this self-talk! I Do it the wrong way and in the wrong place and you are certain to alarm the people around you.
Once we have impressed our conscious mind with the weight loss message, we can the plant it in our sub-conscious mind through repeated practice of the actions required for the required weight loss results. In this context, more needs to be done when we need to lose belly fat. For most people who need to lose weight,belly fat is of the highest priority. At the same time, belly fat is the most difficult type of fat to get rid of. Therefore,our self-talk needs to be doubled and the actions or efforts required need to be intensified when it comes down to losing belly fat.
From the above, it is clear that the self-talk needs to be supported by the required action for our weight loss program to succeed. Whether it is a diet system, digestive system cleanser,exercise,pills or any other related program ,it will only succeed through repeated and sustained effort. You need to walk the talk. The enemy here is procrastination. In other words,putting off till tomorrow what you can do today. Finding an excuse or rationale for this is very easy and convincing. However, in doing so, we only fool ourselves by feeding ourselves a ration of lies.
Weight loss has become a serious topic as it is associated to health. Many of us face grave medical consequences if we keep on putting off or postponing what needs to be done in order to lose weight. Start today and start now. Do not lose time towards becoming healthier,looking and feeling better as well as generally enjoying a better quality of life.
In selecting a program that is most suited to our needs and circumstances, we need to learn of the different programs that have been proven to be effective and yet affordable. Further, the programs need to be validated as safe and risk free. One option is to research or view the tons of information that is available online or elsewhere. The easier and more effective option is to focus on weight loss programs that have been filtered and selected for informed decision making.
Fit Yummy Mummy!
