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4 Steps To Understanding Your Weight Loss Triggers

Triggers are certain foods, situations and feelings that prompt us to overeat and gain weight or prevent current or future weight loss. Different people have different triggers when on a diet. For some people boredom is a trigger, for others it's stress; for some people it's a party, for others it's being alone. People bottom line need much better food nutrition. No matter what your individual triggers are they bar your way to successful weight loss. If you have tried unsuccessfully to lose weight before, one of the things that have prevented your success was that you never learned to identify or control the trigger foods, situations and feelings that cause unconscious overeating. You never turned "I'm out of control" into "No, I'm in control".

It starts out slowly. Something prompts you to eat some of the foods you cut back on while you were dieting.

See if you can relate to this pattern: Perhaps you are at a movie, or feelings stressed, or simply smell some freshly backed cookies. You feel a little deprived because of your dieting and so you decide to just treat yourself with certain foods you used to eat when you felt stressed. Believing you are in total control of those foods now, you test the waters and decide to have "just a little bit" of them. However, "just a little bit" pretty soon grows to be, "a little bit more" and then rapidly progresses to "a lot more". Before you know it, you are right back where you are started in terms of food control. Then your weight starts inching upwards.

 

The trip-up point is this patter is where you cannot recognize that certain foods you "gave up" while dieting are not foods you can just start eating again once you have lost weight. The realities are that certain foods, especially eaten at certain places or while experiencing specific feelings, have the power to control you.

 

How to Turn "I'm out of control" into "No, I'm in control.

Like any behavioral change, learning how to control triggers is a process. Awareness of the influence of triggers and acknowledgement that they are deterring you from your weight loss goals is the starting point for this process. After that, it can be broken down into four steps to help to understand how to lose weight and keep it off for good.

 

1) Identify Identifying the foods, situations and feelings that trigger unconscious overeating is your first step. The best way to do this is by using a journal. You can divide it up into three sections for each of your trigger foods, situations and feelings, or just note everything in one place.

 

2) Decide Once you have identified a number of trigger foods, feelings and situations, your next step is to decide that you are going to learn to control them. Believe in your ability to do this.

 

3) Stop The best way to control your triggers and increate food nutrition, therefore, is to consistently stop responding to them. Not just for a day, a week or a month. Not just while you are trying to lose weight, but until you can control the conditioned eating habit, and in some cases this may mean permanently. True control means that you, not the trigger decides where, when, and what you will eat. On the other hand, if you have a problem say for instance eating popcorn at the movies, not responding to the trigger does not mean you can never eat popcorn again.

 

4) Practice Controlling weight loss triggers takes practice. Now that you have an understanding of triggers, put into effect what you have learned. Use the following as examples.

 

* Trigger Situations - Write a statement describing the trigger situation. Phrase it in the past tense: "I used to eat while watching TV".

* Trigger Foods - Write down what your favorite foods were as a child, a teenager, a young adult, and now. Have they changed? For most people they do, which tells us that taste buds can change over time and with choice. Think about how you learned to like the taste of alcohol for example!

* Trigger Feelings - write down several of your trigger feelings and state why you respond to the food in that way. For example, "I eat after a stressful situation because food calms me."

 

Remember, weight loss and maintaining a diet involves dealing with triggers to stay aware and think before you eat. You can find the freedom that comes from being in charge of yourself.

 

Glenn Freiboth is a Certified Health Advisor lives in Illinois and has helped many overweight and obese people lose weight and keep it off. Get {a href=" http://www.getyouhealth.com/testimoniesPage1.asp"}weight loss products at http://www.GetYouHealth.com

 

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Book Review - Ultrametabolism: The Simple Plan for Automatic Weight Loss

 

"No wonder it's so hard to lose weight- our bodies are designed to keep weight on at all costs; it's a matter of survival. It's embedded in our DNA." In essence, we are designed to gain weight, expounds Mark Hyman, M.D. in his new bestselling book

 

Ultrametabolism:

The Simple Plan for Automatic Weight Loss. This books follows on the heels of his previous bestseller,

UltraPrevention:

The 6-Week Plan that Will Make You Healthy for Life that he coauthored and proves to be every bit as informative. Dr. Hyman, who has a passion for the cutting-edge science of Western medicine and alternative health for over 20 years, maintains that Ultrametabolism: The Simple Plan for Automatic Weight Loss is not just another of many weight loss books on the market. Rather, the book is your body's owner's manual for overall health. He distills his knowledge into a healthy lifestyle, which reduces the factors of a number of epidemic health problems and degenerative diseases currently plaguing us, while at the same time we also gain the positive side-effect of weight loss.

 

Ultrametabolism:

The Simple Plan for Automatic Weight Loss dives in by turning much of what we believe as conventional wisdom concerning weight loss on its head. Much of what we think we know about weight loss actually has been making us gain weight. As evidence, the book points to the fact that despite the $50 billion we spend on weight loss every year in America, whether it's diet pills, programs or exercise routines, they all have a dismal success record. In fact, for every diet we go on, we end up gaining five pounds on average in the long run. Obesity is now overtaking smoking as the number one cause of preventable deaths with almost 70 percent of the adult population and one third of our children now overweight. Compounding the problem are the profitable foods the food industry pushes, entrenched pharmaceutical companies and our own government's recommendations, especially when it comes to the "food pyramid" or low fat in our diets.

 

In part I, Ultrametabolism: The Simple Plan for Automatic Weight Loss exposes seven hoary myths that make us unhealthy, gain weight and keep it on.

 

Moreover, the book points out that the introduced man-made substances such as "trans-fats", which are found in nearly every processed and packaged food because they never spoil, are adding to our overall exploding health and weight problems over the past 30 years. This consumable plastic disrupts our metabolism by actually turning on a gene in your DNA, which slows metabolism causing you to gain weight. The book also discusses another danger to our health: the man-made supersugars, such as high-fructose corn syrup, which is used to sweeten almost everything these days including soft drinks. These supersugars quickly enter your bloodstream and trigger hormonal and chemical changes which induces insulin surges that tell your brain to eat more and your fat cells to store more fat.

 

If there are substances and foods that we eat that can trigger negative results, then surly there are ways to make us healthy and loose weight. Part II of Ultrametabolism: The Simple Plan for Automatic Weight Loss gives us the keys to turn on our metabolism and fat burning genes, turn off your weight gain genes, and program your body to lose weight automatically. The book takes this even further in part III by providing menus and recipes, along with exercise and lifestyle treatments designed to create healthy metabolism and overall health. This section of the book is designed so it can be customized to meet your unique genetic needs to optimally awaken your fat-burning DNA.

 

Ultrametabolism: The Simple Plan for Automatic Weight Loss provides a vivid road map to navigate our way back to health and fitness. And in so doing we will be successful in our quest for long-term weight loss without counting calories, fat grams or carbs. We don't have to starve ourselves; we simply need to eat in harmony with our genes.

 

John Woolf is the founder of several successful Internet technology companies including the Book Price Comparison website CompareBook.com. Visit CompareBook.com to read reviews, find similar titles, and search for the lowest possible price for Ultrametabolism: The Simple Plan for Automatic Weight Loss<

 

Aerobic Exercise For Weight Loss Can Be Fun

The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic exercises utilize oxygen as the major fuel for sustaining activity for relatively long periods. In general, aerobic exercises are those activities that require large muscle work, elevate the heart rate to between 60 percent and 80 percent of maximal heart rate, are continuous in nature and are of 15 to 60 minutes in duration. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.

 

First there is the Starvation Myth:

Eating less and exercising more does not equal weight loss. Next is the Calorie Myth: All calories are created equal. Third is the Fat Myth. Eating fat makes you fat. Fourth is the Carb Myth. Eating a low carb or no carb diet will make you thin. Fifth is the Sumo Wrestler Myth: Skipping meals helps you lose weight. Sixth is the French Paradox Myth: The French are thin because they drink wine and eat butter, and last but not least is the Protector Myth: Government food policies and food industry regulations protect our health.

 

Aerobic exercises fall in two categories:

Low to Moderate Impact aerobics - These include walking, swimming, stair climbing, step classes, light water aerobics, rowing and cross-country skiing. Nearly anyone in reasonable health can engage in some low- to moderate-impact exercise. Brisk walking burns more calories than jogging for the same distance because it takes more time to walk than jog that distance and poses less risk for injury to muscle and bone.

 

High-Impact aerobics - Activities that belong to this group include running, dance exercise, tennis, racquetball and squash. High-impact aerobics should be performed on alternate days. People who are overweight, elderly, out of condition or have an injury or other medical problem should do them even less frequently and only with clearance from their doctor. Here are some of the many aerobic exercises you can do and because of the variety you have to choose from, it can not only take the bordum out of doing it, it can make doing it downright fun as well.

 

1. Walking Walking is a popular form of exercise because it requires little in terms of equipment or facilities. Walking an extra 20 minutes each day will burn off 7 pounds of body fat per year. Longer, moderately-paced daily walks are best for losing weight.

 

2. Jogging/Running In jogging or running, an individual is able to cover greater distances in a shorter period of time. Therefore, greater numbers of calories can be burned per time spent.

 

3. Choreographed Aerobic Exercise Choreographed aerobic dance is a very popular form of exercise throughout the world. Aerobic dance helps in toning up the muscles of the body and many people find it fun to do as well.

 

4. Step Aerobics Step aerobics incorporates the use of a step or bench typically about one foot wide and three feet long and about six inches high. Instructors use many moves that require participants to step up and down from the platform. This way, the activity will not be boring and tiring, but will be lively and motivating.

 

5. Water Aerobics Water aerobics incorporates a variety of movements from both swimming and land aerobics to develop vigorous routines that are aerobic in nature. It utilizes the resistance to movement that water creates to elevate heart rates and also helps you if balancing yourself on land is difficult. It is a good way to lose weight.

 

6. Swimming Swimming is a very popular form of regular exercise. Due to the resistance of water, the amount of energy required to swim a certain distance is greater than that needed to run or walk the same distance. In other words, swimming can burn more calories than running per time spent.

 

7. Stationary Cycling/Bicycling Stationary cycling or bicycling are excellent forms of aerobic exercise when done continuously. Like swimming, cycling is a non weight bearing activity that builds muscular endurance and strength and improved flexibility of selected muscles of the legs and thighs.

 

8. Jumping Rope Jumping rope can be a great aerobic workout as long as it is performed at a slow to moderate pace and is done continuously for a relatively long period of time (15 minutes or more).

 

The key to effective weight loss is through use of a healthy exercise program which is performed on a regular basis while following a healthy dieting & nutritional plan. Aerobic exercise is good for weight loss because it uses more calories than other activities and helps raise your metabolic rate. This helps your body burn calories at a faster rate. It is an effective way to lose fat only if you are motivated enough to do it frequently. Aerobics only burns fat during the workout itself. So if you want encouraging results you need to be able to exercise daily and for longer periods.

 

Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com/minicourse.php

Are Acupuncture Ear Staples for Weight Loss Worth It?

You may want to find out about acupuncture ear staples for weight loss before you get it done. Losing weight can be one of the most important things that you ever do but if not done correctly acupuncture ear staples for weight loss can cause some pretty serious problems. There have been many patients who have reported serious infection and scarring due to this procedure but on the whole the occurrence is rare. Not every practitioner of acupuncture ear staples for weight loss is approved for such things. Some of those who do acupuncture of any kind are not even licensed.

 

If you are planning to get acupuncture ear staples for weight loss then you must find out what kind of credentials the practitioner you are considering has. If they are not licensed and they have not has a significant amount of training then you should take the time to find a new person to give you your acupuncture ear staples for weight loss. While we all want to lose weight we don't want to do it at the risk of getting sick. Finding the appropriate people to give you your acupuncture ear staples for weight loss can be a difficult process though. It can be hard to find the practitioners who can be trusted and that is why you should try to find some people who have already had the acupuncture ear staples for weight loss done.

 

Many people mistakenly believe that because they punch a focus mitt 50 times during a session with their personal trainer that they know how to punch properly and can therefore defend themselves if they need to. This is a big mistake and we hope these people never find themselves in a situation where this belief is tested. Unless they've had many years of martial arts training themselves, most personal trainers and gym instructors will not be able to offer advice about your punching and kicking technique, they are only really qualified to hold the focus mitts or kick-pad for you while you punch or kick them. Remember, while probably great at what they do, these trainers are more like aerobics instructors than specifically qualified martial arts instructors.

 

This way you will have some idea of whether that practitioner can be trusted. If your friends or coworkers have worked with these people and they did not get infected from the acupuncture ear staples for weight loss then there is a much greater chance that if you chose that same practitioner you would come out of the acupuncture ear staples for weight loss procedure just fine. Choosing the right people to put in your acupuncture ear staples for weight loss is not the kind of thing you want to do straight from the yellow pages. You need to know who you are dealing with and you need to know what the procedure is all about. The acupuncture doctor that you choose will be able to tell you everything that you need to know about the entire procedure.

 

They will be able to put your mind at rest and make you feel safe about the acupuncture ear staples for weight loss. This is good because there really is nothing to worry about as long as you choose a responsible acupuncture doctor. The prices may vary from acupuncture doctor to acupuncture doctor to shop around not just for the best quality care but also the best price on the acupuncture ear staples for weight loss. Cost does matter; you do not want to end up paying more for something than you have to. You can find many doctors that will offer great low rates on the acupuncture ear staples for weight loss so shop for them. For more information about the procedure, please go to: Acupuncture Ear Staples Weight Loss

Talia Phillips is a Professional Writer & Researcher. For more information and to view her written work, please visit the websites below. Sedu Hairstyles
& Acupuncture Ear Staples for Weight Loss

Fighting Fit - Martial Arts and Weight loss

If your goal is to improve your fitness or lose weight but you need to do something more exciting than jogging on a treadmill to keep you motivated, perhaps you should consider doing a martial art like boxing, kickboxing, karate, or judo. In this article we list the top 10 reasons to consider doing a martial art for fitness and weight loss to help you decide if doing one is right for you.

 

1. Doing martial arts for weight loss

It's no coincidence that gyms, personal trainers and producers of exercise videos and DVD's are now heavily incorporating training techniques and exercises from a wide variety of martial arts in their workouts. Boxercise, Tae Bo, Cardio-Kickboxing, Kung Fu Aerobics, and personal trainers using punching bags, focus mitts and kicking pads in their sessions are just a couple of examples of how martial arts training is being used in cardio workouts for fitness and weight loss. Because martial art training is typically high intensity and usually lasts for at least an hour in most cases, it burns a maximum number of kilojoules or calories per workout and is therefore great for anyone who wants to lose weight and lose it fast.

 

2. Doing martial arts for fitness

Most martial arts incorporate exercises and drills that improve cardiovascular fitness and endurance, help build muscle strength and improve muscle flexibility so they are perfect for anyone wanting to improve their overall fitness. Cardiovascular fitness improvements require us to regularly elevate our heart rate for extended periods and most martial arts training can help us do that. Improving the strength, size and shape of our muscles requires us to regularly subject them to some form of resistance training. Martial arts training helps provide this training by requiring us to perform exercises like push-ups and squats using our own body weight for resistance.

 

Improved flexibility is a natural byproduct of martial arts training because most, if not all styles of martial art incorporate stretching exercises in their workouts. As a result of providing all of these fitness benefits, martial artists like boxers and kickboxers are widely regarded as being among the fittest athletes in the world and practitioners of karate, judo, etc are considered among the strongest pound-for-pound and most flexible athletes in the world.

 

3. Doing martial arts and self-defense

One of the most obvious benefits of doing a martial art is that it provides us with the fitness, strength, skill and techniques necessary to protect ourselves from being attacked by others who are out to harm us if the need should ever arise. Like an insurance policy, we hope you're never in a position to have to use your martial arts training to defend yourself, but it's great to know this ability is there just in case. Because they are primarily concerned with elevating our heart rates to burn energy and improve our fitness, many of the workouts listed above like Tae Bo, Boxercise, etc don't really provide this benefit to the same extent as doing martial arts training with a dedicated teacher in a martial arts school that only provides one service - to teach you a specific martial art.

 

4. Doing martial arts and self-confidence

In addition to providing us with the ability to defend ourselves, one of the greatest personal benefits that martial art training provides is a high degree of self-confidence. This self-confidence partly results from the knowledge that we are much better equipped to defend ourselves given that we have done some martial arts training, but it also comes from a sense of achievement once we begin to master the techniques taught to us and the new confidence that results from feeling fitter and stronger and looking fitter and stronger. Given that one of the first things to suffer, and one of the hardest things to reestablish afterwards, when we become overweight is our self-confidence this benefit is of particular value to those of us who have a weight problem.

 

5. Doing martial arts to improve body balance and coordination

As well as helping us to become fitter and stronger, martial art training typically involves the mastery of a range of techniques that requires us to be well-balanced and have superior body coordination. In learning to master these techniques we naturally improve our balance and our coordination which helps us with other aspects of our daily life.

 

6. Doing martial arts for variety

Martial art training provides great variety in two ways. Firstly, martial arts training sessions themselves have great variety built into them by including warm-ups and cool-downs, stretching exercises, strength building exercises, cardio exercises and exercises designed to improve and teach us a wide variety of techniques. This variety is great for our mind as well as our body. Secondly, there are such a wide variety of martial arts to study that we should be able to easily find one that suits our particular goals and interests. Whether we prefer to do a martial art that primarily revolves around striking or grappling techniques or a perfect mix of both, or we want to study a highly technical or very simple style, the choice is great.

 

7. Doing martial arts teaches discipline and provides motivation

Everybody knows that studying a martial art requires and teaches discipline.

Because it is also goal orientated, training in one of the many martial arts also provides a great deal of motivation.

Lack of discipline and motivation are the most often quoted reasons for weight loss failures and for this reason, doing a martial art for weight loss and fitness may help many of us who lack the required discipline and motivation to achieve our weight loss goals to overcome these common barriers to success.

 

8. Doing martial arts for spirituality

One definition of spirituality is "Activities which renew, lift up, comfort, heal and inspire both ourselves and those with whom we interact." Martial art training has been practiced by millions of people over many centuries because among other things, it has a great ability to spiritually uplift us. As well as forging a better connection between our mind and body, it also has the ability to forge a better connection between us and our world and us and others.

 

9. Doing martial arts training is relatively inexpensive

Compared to joining some gyms and hiring some personal trainers, training at a martial arts school or dojo is relatively inexpensive.

Many martial arts schools charge a very modest monthly fee for training and the beauty of this is you can train when and as often as it suits you. In addition to low ongoing training costs, buying a uniform and any equipment you may need to train in most cases will be relatively inexpensive as well.

 

10. Doing martial arts has a social aspect

Many people who start doing martial arts training for weight loss, improved fitness or self-defense end up enjoying it most for its social aspects. As well as training and learning with others with similar goals, many martial arts trainees help encourage and motivate each other and end up becoming very good friends. Many martial arts instructors too have very friendly dispositions and foster a fun and friendly environment in which to train which endears them to their students who typically also become close friends.

 

Conclusion

If your goal is to improve your fitness or lose weight but you need to do something more exciting than jogging on a treadmill to keep you motivated, perhaps you should consider doing a martial art like boxing, kickboxing, karate, or judo. In this article we listed the top 10 reasons to consider doing a martial art for fitness and weight loss to help you decide if doing one is right for you.

 

Scott Haywood is the editor of Australia's premier weight loss website www.weightloss.com.au.

 

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