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Losing weight is the first part of the battle. The second part is keeping it off permanently.
Many people can knock weight off short term then put it right back on. This article will give you 8 tips to keep the weight off permanently. Many peoples diets are to strict and they restrict food groups that can be eaten and this lack of choice causes them to give up.
Also, many diets simply don't make you feel healthy and people give up due to lack of energy, nausea etc Keeping on track for long term weight loss Lets say you have lost weight and are waning on a diet, here are 8 tips to help you keep the weight off longer term, which can be incorporated into ANY sensible diet.
1. Eat breakfast.
Breakfast really is the most important meal of the day. Your body has been deprived of nourishment for up to 8 hours; at breakfast you re fuel your body giving you energy that sets you up for the day and curbs hunger pangs later on. More than 80% of dieters who achieve long term weight loss eat breakfast, so this is very good advice.
2. Eat greens.
Fruits and vegetables are low in calories high in water and fiber, both of which make you feel full for longer. Aim for five servings a day, this is not as difficult as it sounds, as there are plenty of foods to choose from. If you are in a hurry, buy green foods supplement and dilute with fruit juice for a quick nourishing snack.
3. Eat naturally
It really is common sense which foods are good and bad for you. If you eat as naturally as you can and avoid foods with lots of additives and processing you are on the right track for long term weight loss.
4. Don't be too hard on yourself
Eating a Pizza or burger every now and again, is not going to make you suddenly jump hugely in weight. A treat such as this 2 or 3 times a week will not harm you at all, so long as you are sensible with the rest of your diet. The reason many people give up dieting is simply it is to demanding in terms of what they can eat, but the reality is it does not have to be in the first place. Proper long term weight loss and maintance is exactly that, a long term process. The occasional treat is essential, so forget about all the foods you can never eat again, you can!
5. Have healthy convenience food
It is to easy with our hectic lifestyles to simply grab burgers, fast food, microwave meals when were in a hurry. Make sure you have quick healthy foods in the cupboard instead. For example, tinned fish such as salmon, sardines or Tuna are ideal. Simply add over a baked potato with some vegetables and you have a quick meal in a matter of minutes.
6. Eat 5 times a day
Eat regular and often, five times a day to prevent insulin spikes and hunger cravings. This way you will always feel full and more energetic.
7. Eat protein and carbohydrate together
Always try and eat carbohydrate and protein together at every meal. Protein stabilizes insulin levels, which leads to steady energy throughout the day. One more benefit, eating protein has been shown to reduce your appetite. Protein and carbohydrate work together so should be eaten together for long term health.
8. Drink water
Yes, you have heard it numerous times before: Drink 2 liters of water per day to help with long term weight loss Many of our hunger pangs are really thirst pangs so reach for the water first. Also water is essential in the fat buring process so make sure you get plenty each day.
Long term weight loss be realistic and sensible
The above is really common sense and allows you flexibility and choice in your eating habits. To achieve long term weight loss incorporate the above in your diet and you will find it easier to stick with a diet as well as feeling healthy and more energetic.
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Weight Loss and Energy Therapy Technique EFT
Does this sound familiar? When I'm watching TV, I love to snack. ...and do these other statements ring a bell?
When I'm anxious I eat snacks by the carload When I'm under unusually high stress I crave certain foods. When I'm angry or depressed I find myself eating even though I'm not really hungry. When I'm in an uncomfortable social situation I tend to eat more, without even really noticing I'm doing it. When I feel sad or lonely I find myself eating to feel better. When I'm upset I usually comfort myself with my favorite foods. Or how about - when I've done something difficult, I tend to reward myself by eating whatever I want, sometimes even treating myself to foods I know that I should avoid.
If you identify with one or more of the statements above, then it could be that emotional factors may be causing you to over-eat.
Unless and until you change this, you will fail at any diet you try. As if you don't already know this...
Well you already know you can't lose weight without changing your habits! But what you may NOT know is that:
You can now learn how to change your habits quickly and easily - with EFT. Through the application of a recent discovery in the field of 'energy therapy' you can actually use a simple acupressure "tapping" method -- applied on the spot - which stops emotional overeating quickly and painlessly, without any medications. This exciting and unique approach to losing weight has been developed by three leaders in the field of Energy Psychology, Doctors Carol Look, Patricia Carrington and Sandra Radomski . It makes use of the single most powerful tool for sticking to a weight loss program yet devised -- a "psychological acupressure" technique known as "EFT" (short for Emotional Freedom Techniques).
How Does EFT Work? It actively programs your mind and nervous system to adopt an entirely different attitude toward food. Programming your mind is necessary for successful weight loss because a negative emotion acts like a blockage to the flow of life force along the energy pathways within you.
For the latest research on the effectiveness of EFT see the recent clinical report available at www.NoLimitEFTbooks.com
When you tap on certain acupressure points and say out loud your selected Key Phrase, this dissolves the blockage. It's not unlike pressing the "Delete" key on your computer. Now you can "reboot" and install the positive emotions and beliefs that you really want and deserve - these will be ideas and phrases that naturally support your weight loss. When EFT installs new positive attitudes and beliefs, this permanently changes your eating habits. No more self-sabotage or wild cravings... you just progress smoothly toward your weight loss goal!
And EFT Does Even More...Using EFT for weight loss, you will change your self-image from negative to positive. Instead of telling you that you'll always be fat and there's nothing you can do about it, your mind will tell you that you're slim and have a right to be. The end result -- you'll easily re-create and maintain your new, slimmer self. Interestingly, weight loss often occurs without conscious effort when using this program
Does EFT Help Everyone With Weight Loss?
No, because weight loss is a complex matter. The Key to Weight Loss is specifically designed for those who experience a compulsion to eat because of negative emotions -- whether recognized or unrecognized. Those with metabolic, endocrine, allergic, or other physiological conditions that can interfere with weight loss should seek solutions in these areas first. Those with severe eating disorders such as bulimia or anorexia may benefit from the program if it is applied under the guidance of a health professional trained in EFT.
Larry Phillips is an EFT practitioner and author and entreprenuer.
The National Health and Nutrition Examination Survey (NHANES 1999-2002 survey) determined that approximately 65% of the U.S. adult population was either obese or overweight. This survey also indicated that an estimated 16% of children between the ages of 6 and 19 years are overweight. And, there is no doubt that obesity is on the rise in our country!
Just What is EFT?
It is a new and honored branch of Energy Psychology. It has been shown to be clinically effective in thousands of cases for stress, trauma, anxiety, pain -- and numerous other health related conditions. You may have heard about EFT - Perhaps you saw it demonstrated on TV's Discovery Channel, or on CNN, or read that cover story on it in Women's World magazine. Or -- you may not have heard about EFT yet -- and will learn about it for the first time in this article.
Why the upwards trend in obesity?
As most of us are aware, Americans have fallen prey to high-fat, high-sugar, high-calorie diets (common in fast food restaurants). We're typically eating way-y-y more calories each day than we need for our lifestyles! (But, oh! Those 'comfort' foods sure taste good and temporarily soothe our psyches, don't they?!)
Let's face it, though! If we constantly consume more calories than we burn, most likely we'll eventually put on some extra weight!
Ironically, Americans often go through spurts of trying one fad diet after another or starting an exercise regimen, only to get bored with it and quit after only a few weeks or so. We refer to a 'fitness craze.' Do we call it a 'craze' because we get so hyped up about it one minute, pour all our efforts into losing weight and getting into shape...yet, soon, throw our hands up in the air in defeat?
The U.S. has become a sedentary society...and, that's a big contributor to the weight problems many of us have. When you combine the common American diet with sitting around endlessly on our derrieres, it's no wonder that obesity is on the rise!
Unfortunately, Americans want a quick fix for everything that seems to be wrong in our lives. Being overweight is no exception. We want to find some miracle diet or supplement that will make those extra pounds magically fall off overnight! But, face it! That is NOT going to happen--at least, not anytime soon! So, for now, we must accept our own responsibility for doing what it takes to lose weight and get in shape!
Fad diets may help you initially drop some pounds in a short period of time. However, most of that is just water weight and is usually gained back (and, then some) just as quickly! If you're serious about losing FAT and keeping it off, then you need to make some serious lifestyle changes!
I recommend a common sense approach to weight loss:
* Consult with your healthcare professional before beginning any exercise or weight loss program * Set realistic goals * Develop a healthy plan to help you achieve your goals (i.e. focus on eating a balanced, healthy diet and getting some sort of regular exercise) * Get started and stick with it! Note: if you fall behind on your workouts or blow your diet occasionally, do NOT get disheartened! Merely refocus and start over again the next day!
What should you eat? What kind of workouts should you do?
First of all, I encourage you to plan your diet based on the USDA's Food Pyramid. The human body needs foods from every food group! I DO, however, suggest that you keep your intake of processed foods, simple carbohydrates, and saturated fats to a minimum. Simple carbohydrates include sucrose, lactose, maltose, glucose, and fructose sugars. These are nutritionally lacking and full of 'empty calories.' If you wish to avoid carbohydrates, these are the carbohydrates to stay away from!
DO eat plenty of complex carbohydrates--those carbs found in fruits, vegetables, whole-grain breads, and cereals. These are good carbohydrates, and they provide nutrients that are essential for good health. Complex carbohydrates have been associated with a low incidence of lung, colon, esophagus, and stomach cancer. They may also decrease your risk of heart disease, diabetes mellitus, diverticulosis, hypertension, and gallstones.
Despite what you may have heard about including fat in your diet, we actually NEED certain fats to keep our bodies functioning properly. Just remember that it is the saturated fats--fats that come primarily from animals (red meats, eggs, and dairy products), as well as from certain plants (such as coconut and palm oils)--that should be eaten in moderation. Eating excessive amounts of saturated fats over a period of time has been linked to an increased risk of heart disease and cancer of the breast, prostate, and colon.
On the other hand, unsaturated fats are thought to be less likely associated with cardiovascular disease, cancer, and obesity. Unsaturated fats include monounsaturated fats and polyunsaturated fats. Monounsaturated fats are primarily vegetable derivatives. Included among these fats are peanut oil, canola oil, and olive oil. Polyunsaturated fats include some fats from vegetable sources, as well as fats derived from fish. Among polyunsaturated fats are safflower and corn oils. These provide Omega-6 fats. We get Omega-3 fats from fish sources.
Some fat in your diet is necessary for optimal health. Unsaturated fats are believed to protect the body against certain types of cancer, as well as heart disease. These fats may also aid in memory function, protect against other diseases, and help keep the metabolism functioning properly.
The point I'd like to stress is that you should never completely eliminate any food group from your diet! To do so could have dire consequences, such as the development of anemia or osteoporosis. Include foods in your daily diet from each food group, but keep an eye on those portion sizes! To lose weight, you need to cut back on calories.
In addition to eating properly, a regular exercise program can greatly help you shed those extra pounds and is essential to good overall fitness. Exercise improves your metabolism and increases the number of calories your body burns each day, which is necessary for weight loss. And, regular exercise improves your cardiovascular fitness, your flexibility, your endurance, and your balance.
The type of exercise you do is up to you. If you get the 'go ahead' from your doctor or nurse practitioner, you should begin slowly and work up to a minimum of 20-minute cardiovascular workouts, three times per week. Strength training and flexibility exercises are important, too. Try out different exercises to find those you enjoy the most. If you enjoy what you're doing, you'll more likely continue doing it on a regular basis.
Cyndi Schoenhals is a fitness writer and creator of I HATE DIETS! Weight Loss Program , learn how to lose weight and get into shape without starving yourself.
The Inner Path to Weight Loss Part 1
There are an endless number of diets, exercise programs, and weight loss products designed to help you lose weight. In fact, a whole multi-billion dollar industry has been created just to get people thin. But the sad truth is that we as a society are getting fatter every year. An inquiring mind would have to ask why is this happening ? With all the different weight loss products, and drugs how can it be that we can't seem to get control over our ever expanding mid-sections ? The answer could be that we are focused on the wrong thing. Looking towards external solutions in an effort to fix an internal problem could be our key flaw in our failure. Maybe it's our emotions and how we feel about ourselves, our relationships, and our lives that strongly influences our behaviors.
Analyze your own relationship to food. If you're like most people you have food triggers associated with negative emotions. Do you eat when you are stressed, sad, angry or when you feel overwhelmed ? What are your food triggers ? I bet that when you are doing something that makes you feel very joyful, or happy you don't experience any food cravings. It's the negative thoughts, feeling and emotions that we need to address in order for us to lose weight. Your emotional state is the control valve that determines what you draw into your experience. Your internal thoughts create your beliefs and program your subconscious.
On Saturday, day 6, I dropped bread and pastry for the day. Day 7, Sunday, it was chocolate that was axed. In our house Sunday is a big chocolate day because my wife is a chocoholic and it's the only day she allows chocolate to take over. When I was able to get through Sunday without chocolate and not really miss it I knew that I was fully into the routine and this weight loss program would prove successful.
Weight Loss - the Truth - Millions of people are currently on a weight loss mission. Sadly, only a small fraction will lose weight, and half of those that do succeed will put it right back on in a matter of months.
The Mirror Process:
Each and every time you pass a mirror look at yourself, then look deeply into your eyes and say to yourself "I love you and I love my body". This will feel strange as you begin to do this but in a short amount of time this will feel more natural and you will begin to realize that this is true. The first several times you do this negative feelings and emotions will race out of your like a freight train roaring out of a darkened tunnel. These negative thoughts and emotions are contributing to your weight issues.
The first time I did this exercise I looked myself in the eyes and said to myself "I love you and I love my body". I immediately had a flood of thoughts, and self judgments as to why I was wrong. "I don't love myself, just look at all the mistakes I have made in my life" "And just look at me I'm fat and out of shape, I don't love my body" For a couple of moments I allowed these negative aspects to bubble to the surface and I documented them in a journal. Knowing your underlying negative thought patterns is very important because now you know what emotional healing you need. Once I documented them I sat myself down and I used 2 processes to neutralize those negative thoughts and emotions. The first process I use is the "Yeah But" process and the second is the EFT (Emotional Freedom Technique) process.
The EFT process is a powerful tool for eliminating deep emotional pain. I will be covering the EFT process in upcoming part 2 of this article. The "Yeah But" process is very simple to do. Each negative thought or emotion that you identify simply suffix it with "yeah but" then state a positive belief you have about yourself. For example, you look in the mirror and say to yourself "I love you" and the first thought that pops into your head is that you're a bad mother because you just yelled at your child. You suffix that though with "Yeah but, I really love and am supportive of my kids and they love me even if I make some mistakes".
As you do the "Yeah But" process you can feel an emotional shift occur and you begin to feel better. Over a short period of time those positive emotional shifts begin to have a compounding effect on your emotional state. You will begin to feel happier and better about yourself. You will also begin to notice that when you look in the mirror and say "I love you" you will start having supporting thoughts as to why you are loveable or why you really do love your body. This is a pivotal point in your emotional healing.
From this point forward each day you will feel more positive and because you have internalized the belief that you love yourself and you love your body you will begin to act in way that support your new beliefs. You will begin doing things without much thought that support your health and weight loss goals. If you choose to start a diet you will find that you will not have to deal with the usual feelings of struggling to stay on the diet or the self-sabotage that usually wipes out any weight loss. If you choose not to diet you will find that the pounds will easily begin to disappear as you naturally make better food choices because you want to support the body and person you love.
This transformation usually takes no more than 1 month to complete if you faithfully do the Mirror and "Yeah But" processes. Look forward to Part 2 of "The Inner Path to Weight Loss" where we will cover the use of EFT...
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Bill Schuchman, ACH, EFT-ADV
Bill Schuchman is the founder of Personal Mastery Inc specializing in personal growth products . He is a Certified Advanced Clinical Hypnotherapist, he has earned the EFT Advanced Certificate of Completion and he is a Subconscious Motivational Therapist.
Days 6, 7 & 8
Now I'm truly into the rhythm of the program and the first weekend passed without problem. In fact I'm already finding ten-minutes of exercise to be insufficient and am now doing fifteen-minutes more acceptable. From doing this program before I do know that in a few weeks from now I'll exercise for 30 minutes every second day. That is why at the start I of the program I stipulate just ten-minutes exercise session; it enables you to break into the routine gradually. Your body will dictate when you need more or less.
On Sunday morning we did our weekly shopping and I started by parking the car as far from the store entrance as possible. Y'know its really great when you don't have to fight for a parking space. Inside the Shopping Plaza we used stairs rather than escalators in the knowledge that each extra piece of energy expended was helping to achieve my weight loss target. I carry this routine throughout the program questioning everything I do and asking the question: How can I put a little more energy into this task?
Monday was Day 8 and I was back to no potatoes for the day. If you have been following the diary you will know that I leave an empty space on my plate where potatoes would go. This space reminds me that I am actually taking in less calories and it also acts as a reminder that tomorrow I can eat potatoes again so the sacrifice is less hard to bear. For dinner I had a diet Chop Suey because I like an Asian taste with my food from time to time and cooking by wok is very healthy. Progress so far: On Monday evening I tightened my belt by an extra notch. This is the first physical sign that something good is happening.
David McCarthy is a prolific article writer on all subjects connected to food, health and wellness as related to food. His website is http://www.recipesmania.com/ where you can find all of his work together with over 200 free recipes.
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