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Using willpower to transform your body is not sustainable!

Using willpower to transform your body is not sustainable!
The very idea that willpower is required shows that an approach of prohibition/restriction is still your subconscious approach to weight-release.

Statements like “I can’t just stop at 1” or “I can’t resist snacking at night” are NOT helping you!
Change your words!

The first time I heard about the Minnesota Starvation Experiment, I was fascinated! As a coach and a recovered Anorexic and then binge-eater/compulsive eater & Yo-yo dieter who grew larger and larger over a period of 30 years; the psychological effects on the subjects of this experiment were all too familiar!

Wikipedia tells us:
“The Minnesota Starvation Experiment, also known as the Minnesota Semi-Starvation Experiment, the Minnesota Starvation-Recovery Experiment and the Starvation Study, was a clinical study performed at the University of Minnesota between November 19, 1944 and December 20, 1945. The investigation was designed to determine the physiological and psychological effects of severe and prolonged dietary restriction and the effectiveness of dietary rehabilitation strategies.”

https://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment

This experiment is one of the best examples to show us what happens when we restrict foods and how our body reacts to starvation.
For me, however, the fascination was about the psychological effects that prohibition has and the effects that it has on a person’s actions.

In this experiment, a group of young healthy young men, with no prior history of weight issues or issues with diet and health, were put on a severely calorie restricted diet for an extended period of time.
The subjects all reported the following psychological responses.
• An obsession with food – to the point that they could think of little else
• Irritability, depression, irrationality
After the calorie restrictions were lifted, it was reported by every single participant that he had

• Maintained an unhealthy obsession with food for a long time after the experiment was concluded
• Gained large amounts of weight for a period of at least 2 years after the experiment was concluded.

Why is this relevant to us “Dieters”
Dieters fill their minds with what they can’t have (just as those guys in the experiment did). This is because food (or at least as much food as they desired) was prohibited.
Dieters make statements like;
I am not allowed…………..
I mustn’t have…………
I must cut out………..
If I just get a strict regime that tells me every day what to eat and when to eat it… then I am really good at sticking to that!

As far as this last statement is concerned… if that were the truth then you wouldn’t be battling with your weight now!

You would have released it all long back and maintained that size long term, but that is not what has happened… is it?

Instead, you have been on a “lost and found” mission in which you got better and better at “finding” that weight, every time you lost it!

How do you change this?
What you should NOT do
• You should NOT approach weight-release from a “prohibitive” angle.
• You should not implement a plan that is too strict or restrictive.
• You should not implement a plan that is regimented and inflexible.
• You should not be “consumed” by sticking to the plan
• You should not panic or worry that eating is going to add weight to your body
• You should not panic or worry that eating will stop you from releasing weight from your body.
• You should not worry that you are not doing enough to release your weight.
• You should not fill your mind with what you can’t have
• You should not punish yourself to achieve a goal.

What SHOULD you do?
• Yes… you do need to implement a lifestyle that creates weight-release.
• Yes… that includes eating the right types and amounts of food.
• Yes… that includes exercising and burning more calories than you consume as much as possible
• It also includes LOVING the process, celebrating your new habits as a life-long change.
• Understand that the occasional naughty treat must not make you feel guilty, instead you mentally take note of how yummy it was and then tell yourself that you will burn those calories EASILY and it won’t add a gram of fat to your body. Also tell yourself that it was SO satisfying that at least your desire for another naughty treat is now gone…for a long time!
• Fill your mind with the great and yummy healthy foods that you CAN have and mentally celebrate how exciting that is, and how blessed you are, to be able to have that healthy food!
• Remind yourself every single day that your body has done SO much for you… If you have borne children– remember that If it wasn’t for your body – then that fabulous family of yours would not be here. This should be enough to remind you every day that you owe your body love and gratitude and the best way to give that love and gratitude is by taking care of it. If you have not borne children then remember that if it wasn’t for your body – you would not be here, you would not have held, hugged and cared for your loved ones, you would not have got up every day and taken yourself to where you need to be or, performed any tasks ever for that matter.
• Remember every day that your body has been SO forgiving – even though you have not always treated it well it still always strives to recover and achieve wellness.
• You should implement a plan that works and that you know you CAN sustain for the rest of your life! That’s what a lifestyle is, as opposed to a diet.
• You should also fill your mind with excitement and belief, every day about the SUCCESSFUL RESULTS that you WILL achieve! (Talk down and replace any doubts that surface about achieving those results)
• Remember that PROHIBITION always has an opposite effect on your mind. All through history in all sorts of different contexts, from alcohol to religion – there are examples that show us that prohibition only makes something more desirable.
• Represent your new healthy lifestyle in your mind as a fun and exciting opportunity to create weight release and health.
• Every time thoughts pop up about what you should NOT have, then calmly acknowledge them and remember how to use your words….
Yes, I do love treats AND what I love EVEN MORE is reclaiming my body and I love the health, longevity and sense of wellbeing that it gives me too. 

Then… while saying those GOOD things to yourself, imagine them as a picture in your mind.
• Fill your mind with belief that your body is working WITH you to release all the extra weight you are carrying.
• TELL yourself every single day and as many times a day as possible, that the extra fat is MELTING OFF YOUR BODY and again picture that beautiful result in your mind.

Make this practice a habit, soon your mind goes “OOOOOH… well if that’s what’s happening then I know what to do” and then it aligns your actions accordingly and even gets your body to start burning that fat!
Remember… every single function of your body is driven by your brain, your mind… give your mind the right instructions and it will do as you tell it to.

• Remember always that sugar is toxic, and your body deserves better!
• Remember that all carbs become sugar in your system… ESPECIALLY processed carbs.
• Remember that there is nowhere in nature that sugars, and fats occur together… think about what that means.
• Remember to use your words to train yourself to LOVE healthy food even more than naughty treats.

Remember always that this must be about life-long change!

This must be about YOU understanding food and understanding YOUR body and what suits YOUR body and YOUR life!

This must be about you totally transforming your worrisome and fretful relationship with food.

If I simply start you a plan about what to eat and when to eat it… then none of that changes.
All that does is uphold your belief that your body will not co-operate with you and release that weight without prohibition and stringent rules. Then after every holiday away, after every Christmas, every Easter you just have to deal with your old “demons” as usual and will find yourself punishing yourself by eating more AGAIN!

This is about changing within, to then support the physical strategies (nutrition and fitness in YOUR life).

This is up to you to absorb ALL the information and develop a plan that You can not only live with, but love and to repair your body so beautifully that over-eating on those occasions is just not a big deal and you get back-on-track quickly, easily and without regret!

Remember that focusing on what you PUT INTO YOUR BODY is not just about being aware that unhealthy treats are not good for your body – that is indeed one aspect but whenever you do turn down those treats I want you to also mentally celebrate by doing 2 things…

Thing 1: Picture yourself at your ideal size and glowing with health and vitality – and feel really positive about that result
Thing 2: Picture the next healthy food that you WILL be eating and tell yourself how excited you are and how blessed you are that you have that to look forward to AND that it will be TOTALLY guilt-free – literally a celebration of yumminess and health!

Learn how to take the power OUT of the hands of ANY diet and put it directly into YOUR hands.

Sign up HERE for your FREE Introductory wellness call. In that call we can get to the root-cause of your "dieting nightmares" so that you can understand how to move forward into weight-shedding and wellness that LASTS!

I am Fiona Burdett; Life-Coach, Body-Transformation Coach and recovered Yo-yo Dieter!

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Can You Have That Difficult Conversation?

As a coach, my job is not only to make my clients feel better, often, my role is about holding them accountable; accountable to themselves, not just me.

Sometimes this means initiating uncomfortable conversations with clients who believe that they are trying desperately to reach their goals...

But...

With a bit of “peeling off the layers of the metaphorical onion” they soon see that they spend just as much time sabotaging themselves in thought and action, as they do taking the correct steps towards those goals.

Just like You, I’ve also had to have many difficult conversations with other people in my life.. my siblings, my kids, my Husband, my Mum, of course I have… that’s life…

But so many of us spend crazy amounts time avoiding those conversations, dreading the actual face to face interaction and how it may go, and fearing the consequences of the conversation itself.

Often… the difficult conversations that we most urgently need to have, are with ourselves, and those conversations need to be open, honest, and in the spirit of love and support. 

It’s usually hardest to be loving and supportive to yourself and even harder to be totally honest and unbiased with yourself, would you agree?

One thing that I have learned in my life is that each and every time I’ve opened the lines of honest, courageous and loving communication, with myself, or someone else; good things have happened. 

I have experienced so much in my life, and even today, with the challenges that I am facing right now, I am aware that confronting those challenges rather than avoiding them is the only way to break out of inertia… and keep moving forward.

Inertia, stalemate, frozen, confusion, feeling stuck – whatever you want to call it, in any area of your life, will not change without confrontation and action.

The confrontation always starts with a conversation; be that with yourself, or someone else

So… if You are feeling stuck my friend, my wish for you is that you will summon your courage to take the first step and have that conversation!

Stop avoiding confrontation and make the decision to move ahead.

Are you ready to put a stop to the thing that is holding you back? 

Remember that the anticipation of how difficult something is going to be, is always worse than the actual event!

Once the conversation and the confrontation are done, then achieving change takes consistency and dedication. 

Many clients come to me feeling that their situation at home or at work makes change impossible for them.

Have you ever been there before? You’re reaching for a goal, but it feels like everything is stacked up against you? 

This is the stage that I guide those beautiful ladies to deeper and more searching conversations with themselves, because the truth is, when you really uncover those blocks that life seems to stack up against you, you will start to understand that you have put many of those blocks in your own way, and....

 only You can move them out of your path.

The changes you are making are totally worth it!  Keep going!

Look out for more blog posts in which I will share with you, my own lessons of the past as well as current challenges and lessons in my life that I am dealing with in the here and now. 

I have realized that by not telling you my story, raw and ongoing, I am short-changing you guys, my loyal and lovely following. 

My hope is that, as I continue climbing this mountain called life… that my experiences and lessons can help you relate and give you courage.

Together, we’ve got this

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3 Things I learned Being 100lbs Overweight

Think Thin

Summer is the season of skirts, shorts, dresses, bathing suits, and... less. The sun is shining, the temperature is rising, and for many, the mirror does not reflect their body of summers' past. Last summer's clothing simply does not feel as comfortable as it once did. If you have read my blog before, you know I am a believer in the (paraphrased) words of renowned psychologist Carl Jung, "What you resist, persists." When it comes to your physical appearance, it can be challenging to unhook from what we see, and to stop obsessing about it. To better understand resistance, think of its antonym, surrender or acceptance. When you look in the mirror at your profile and are disappointed in your girth, or wish you had a flat stomach, you are putting your attention (thoughts and feelings) squarely upon what you do not want. Resistance persists. What you think about, grows.

T HOUGHTFUL

H APPY

I NTUITIVE

N OURISHED

Now you can shift from resistance to acceptance, and take it one step further, to appreciation. Personally speaking, I want to be thin once again. I am committed to my workouts with my personal trainer and I add in conscious movement the days I am not at the gym. I eat a plant-based diet with little added oil. From time to time, I over indulge, and it shows. I have created the acrostic for THIN, to support you in surrendering your attention to what you don't like about your body. Let it go.

Become Thoughtful. Bring your presence of mind to what is on the end of your fork. Thoughtfully choose your food. Give thanks for your food. Sit and create a sweet space for eating. Chew and taste. Take your time. This is how to add in being Thoughtful.

Being Happy is critical to self-love and appreciation. Happiness, indeed, comes from within. The world around you may be whining, stressed and broke. You can choose things to be happy about. To create thin-consciousness, bring your attention to parts of your body that already are thin and that you feel happy about. Feel happy for all the body parts that you have that are working in good order. Remember your internal organs that work outside of your conscious awareness, and be happy for them.

When you are Intuitive, you pick up on the clues and signs inside and around you. Tune in and listen. Your intuitive guidance will take you in the right direction. You may be guided to move your body more, by way of taking a parking spot further from your destination. Your intuition may act as that "angel on your shoulder" helping you choose summer blueberries out of hand, rather than blueberry cheesecake. Your intuition will support your desired outcome of becoming thin. Release resistance to what you see, and tune in to your loving-kind intuition.

Being well Nourished means making nutritionally sound choices with the wholesome foods you consume. When you nourish your body with the consistent consumption of pure water and whole un-packaged foods, your body will respond with renewed vibrancy at a cellular level. I often make reference to the crowding-out theory I learned at IIN because it is practical and applicable in many areas of life. In this case, crowd-out food cravings that are not nourishing by adding in lots of water, greens, starches, and fruits. By nourishing yourself first, you will naturally want to eat poorly, less.

THIN is a state of mine. What you see is not what you get. Who you are and who you are becoming creates your physical, emotional, spiritual, and intellectual reality. Embrace THIN and transform. https://getcoached.com/

You know the outcome you want. Obstacles are in the way. Namely, fear. Ready for the work you love, peaceful parenting, vibrant health, happy relationships? Contact Carla for your Breakthrough Session: carla@getcoached.com

Article Source: https://EzineArticles.com/expert/Carla_C._Hugo/231902

Article Source: http://EzineArticles.com/10142865

According To Science, Why Low Calorie Diets Don't Work In The Long Run

Anyone who's ever attempted to stick to an extremely low-calorie diet will be able to tell you that they don't work in the long-run and you inevitably end up putting the weight back on and more.

And now a leading British neuroscientist has revealed why this happens.

According to Dr. Jason McKeown, one of the country's leading young neuroscientists, highly calorie-restricted diets is destined to fail when it comes to long-term weight loss because our brains will try and override the results.

Our brains control our weight, our metabolism, and our hunger levels, he explains. Specifically, studies over the last fifty years have consistently shown that the hypothalamus is 'mission control' for our weight.

And our brains have both a very clear view of how much we should weigh and the ability to override attempts to weigh less. This is why when people go on a diet and lose a certain amount of weight they often plateau and then, in the majority of cases, see their weight creep back up again. Their brain is unhappy with the new lower weight.

Despite this, half the British public are thought to be trying to lose weight by following a diet at any given time.

Dr. McKeown explains that dropping the pounds is a lot harder than it can seem on paper because of how we are programmed.

All of us have a range of weight at which our brain is happy, he explains.

This range is negatively influenced by a poor, high sugar diet which nudges the range up. The only way to influence weight in the long-term is to reset the range.

It's down to, he says, millennia of human evolution.

Dr. McKeown is currently researching neurotechnology that could help people target health issues - he has been working on the newly launched Modius, a headset which people are meant to wear for an hour a day for two to three months to help them lose weight.

Neurotechnology may sound a little sci-fi but it is steadily becoming better understood as a common modality for targeting health issues, and I feel we are at the early stages of some really interesting medical applications, says London-based GP Dr. Monah Mansoori.

Whilst more research is needed to further inform us there are already thousands of people reporting weight loss as a result of using this technology and I think Dr. Jason and his team may be onto something pretty exciting.

In the meantime, however, if you want to lose fat, it's best to aim for a slow and steady approach a healthy amount of weight to be losing is one to two pounds a week. Whilst everyone wants quick fixes, it simply isn't sustainable.

Gradual weight loss should lead to a healthy lifestyle and sustainable way of eating.

Article Source: http://EzineArticles.com/9934012

Changing the Way I Looked at Food

Recently I posted my current picture on Facebook. I received so many replies, "WOW! You look amazing. People have asked, "How did you do it?

This is my journey... Losing weight was not an easy road, but I had achieved the goal I had fought for so many years. Unlike many, I did not have a weight problem while growing up. At 18, being 5'2, I was only 115 pounds. But for some reason, I thought I was overweight. Later on in life, I realize I had a distorted body image of myself. That is another story for another time.

For right now, this is about my fight with adult obesity. By the time I was 44-years-old, I found myself tipping the scales at 250 pounds. How did I let myself get to this point? Was it from the three pregnancies I had? Or was I the victim of my own environment? Would this help anyone if I blame my weight gain on others? I could write a long list of excuses. Blame everyone. Why waste valuable energy?

For years I have been telling myself sure I will lose weight. I marked on the calendar Monday, Wednesday, and Saturday as the days I will work out. Each time I failed. I failed because I continued to make excuses for not having time to go to the GYM. Who will watch my children as I become selfish by taking time away from them to exercise. Even though they offered childcare for parents. I made excuses. I truth is I did not want to spend the extra funds. There was a list of excuses which filled my brain.

I found myself in so much pain. Always complaining of my snapping and popping knees. The way I barely was able to step out of bed without weeping of the aching throbbing lower back pain. I disliked going to the doctors. It was like going to the principal's office. I had to brace myself for bad news.

"Mrs. Rivera, your knees have lost all the Cartilage," the doctor said. She explained the cartilage was the spongy part between the bones, which I was informed mine had disappeared. She continued, "You will need a knee replacement, but first you need to lose weight." She treated me as if I was over 800 pounds. I'm only 250, yet here we are talking about knee surgery. I have seen some of my loved ones who too are overweight undergone knee replacement and they have not been the same. I was not about to go through that hell. No way.

Unfortunately, this did not motivate me to lose weight. I was a single mother, not happy with the way I felt and looked in the mirror. I had developed a double chin. My clothes did not seem to fit right. I barely can move around. I did not recognize the young Hispanic woman anymore.

When I took my son to an amusement park, I was very embarrassed because either the creator of the coasters made the seats to small or my backside was just bigger than I thought. I barely fit on the rides. Once I cram myself in the seats, I had the great complication of putting on the seatbelts and harness on. I usually had an operator come by and push down on the harness for it to click. The moment of takeoff I just felt this will be the moment I will die because of my weight. Still, this did not motivate me to lose weight.

I dreaded shopping for clothes. Nothing would fit right. It was like Goldie and the three bears, except even the big items, just did not fit right. I have an hourglass shape. This means, my top is small, my waist is smaller, but my hips are big. Clothes are not made for woman shape like me. I would have to get everything tailored. That is just so frustrating. Being, only 5'2, which means the regular size pants are way too long and the petite sizes are too short.

There are certain situations that may be reasons why women my age may gain weight and have a difficult time losing it. Here are a few I thought was my reasons for this difficult weight loss issue:

1. Age - Age is a huge factor why the pounds just sticks to the bones. When I was young I was able to bounce back eat whatever I wanted, but as time and gravity move in I realize that the juke that I was consuming was not my friend. Slowly without notice, the pounds moved right in and I did not evict them. It was not easy. Something inside of me had to change. What, I did not know?

2. Food - Convenience is on every corner. Leading busy lives work, school, and family, who has time to cook a well-balanced meal. If I did, I did not have control over my portions. Finally, there is the metabolism war.

3. Metabolism - When young my metabolism was working overtime even when sleeping. At some point in my life, Mrs. metabolism got lazy. I got married. A year later I was pregnant, but still young I bounced back quickly. Before my daughter turned one I was giving birth to my son. I found my metabolism had left never to return. It was what I called dormant.

Now that I knew the factors, was I going to do something about it? You might be thinking, when and why did it change? How did I get from "Man you look homely" to "Wow, you look amazing"?

In 2017, everything changed. I decided to leave my life and my job of 11 years in California. I packed up my Jeep Cherokee and headed to the East Coast. I had no job lined up, but there I was blasting Pandora wondering if I had made the right decision to relocate. I had family on the East Coast, so I did not have to worry about where to live. My life, friends, and a stable life was right in California. My weight loss journey did not start at "boy I really need to lose weight".

As I was settling myself into a new culture and new environment, I began my employment search. In the meantime, I headed right to the gym. I needed something to occupy my time and energy. Slowly I started losing weight, just by exercising. Go figure. I was excited, but I wanted to lose more.

I could see my metabolism slowly waking up from her slumber. I wanted more. I wanted to jump start my dormant metabolism. I hated hearing. "You will always have a difficult time losing weight because woman your age their metabolism is not working like it used to." Well if that is the case then let's do something about it.

The first thing I did was go to the local vitamin store GNC. The clerk was very helpful and understanding of my needs. I explained I did not want anything to raise my heart and give me the jitters. He explained what product would be great for me to use and continued to inform me that if I do not like the way the pills made me feel, I have the options to return them with no question asked. I like that deal and customer satisfaction. Sold.

I started taking the pills as recommended. The first few months I did see some weight loss, but not to my satisfaction. I needed to figure out my next steps in my weight loss journey. I did not want to purchase more pills to get the job done.

First, I got it out of my mind that this pill or any pill is NOT a super pill.

Second, I realized I had to change my thinking about food and exercise.

I started a food journal. I logged everything in this journal. (no cheating) The only person who would lose by cheating would be me. So, I included candy, crackers, water, coffee, EVERYTHING I thought might be too small or unimportant was logged in. I left no rock unturned.

I would weigh myself every morning and log this into the journal. At the end of each week, I would look at the journal and analysis which food needs to be removed and what needs to be added. Then, I add what exercise I should add and for how long. If I plateau, I will analysis what I would need to do once again to jump start my metabolism.

In order to focus, I wrote down my goals. This is the way I broke them down:

Start weight: 250

End weight: 150

Monthly weight loss: 10 pounds

Weekly weight

Daily Log I would write my weight and upcoming goals.

Once I did this, I started seeing results. My clothes were beginning to fit loosely. I started getting excited. My coworkers and family were noticing. Within 6 months junk foods which included - no soda and no fast food, was removed from my food pyramid. When I went out eating, I felt as if the waiters/waitress' might not like me because I was always substituting items. That was just in my mind because those I came across were sweet as apple pie. I changed my portion sizes to a baby bowl size for every meal. I drank water and regular tea versus diet soda and sweet tea.

I still ate my favorite foods especially when I might have a craving. Like cheese. I feel like I was a mouse in my past life and was unable to get the cheese I wanted then, so here I am being a glutton for cheese. The other items I just cannot remove from my system are my special creamer for coffee and the Ritz crackers I enjoy dipping in the coffee every morning. Other than that, after a while, I trained my body not to crave destructive items. Now I no longer have those juke food cravings or turn to food as a comfort.

My self-control paid off. One year later, I am now 162 pounds, size 10 in jeans, and my dress size depending on the design is either medium or large. I am not currently at my goal of 150 pounds and I do struggle every day to have self-control via the office, parties, and life but I keep in mind on my goal. I was excited to wear a bathing suit for the very first time in 22 years.

What keeps me going so I want gain the weight back? I look at past pictures of myself and remember the way I do not want to look. I remember the way my health is now compare to the past and tell myself I will never want to suffer the chronic pain I had from the past. Lastly, I love the way I look and the way my clothes fit me.

Remember this is not a diet this is a way of life. Please share your weight lost journey.

Article Source: https://EzineArticles.com/expert/Marisol_I_Rivera/2565626

Article Source: http://EzineArticles.com/9972421

Perfect Weight Forever by Marisa Peer - Perfect Weight Forever Review [UPDATE 2019]

Weight Loss - Should You Indulge In Keto Snacks?

With so many people jumping onto the "ketogenic diet" bandwagon right now, more and more people are starting to wonder if this diet plan is for them. Even if you are not on a ketogenic diet, you would be hard pressed not to have seen keto specific food now popping up in your supermarket.

Marketers are onto the fact the ketogenic diet appears not to be going where they wanted it to and are starting to make "ready to go" keto friendly snacks. Should you indulge?

Here are some points to keep in mind about keto products...

1. Calories Matter. First, take note calories more than anything else matter here. Too many people dive into including keto snacks in their eating plan without so much as thinking about looking at the calorie count. If you eat a snack containing 400 calories that will need to be factored in somewhere!

Compare this to a non-traditional keto snack such as an apple at a 100 calories, and which do you think is better for your weight loss plan? You could even add some peanut butter to the apple to help better balance it out and you would still be under 200 calories, way less than the calories in the keto snack.

2. Keto Does Not Necessarily Mean "Weight Loss Friendly." Also, remember keto does not mean weight loss friendly. While many people use the ketogenic diet to lose weight, you still need to think about calories as just noted. Some people use this diet for health reasons, and many of these snacks are better marketed to them because they are not watching their calories so heavily.

Just because a product states it is keto does not necessarily mean it is designed to help you lose weight. The ketogenic diet is a low-carb, high-fat diet so it greatly lowers your carbohydrate intake, replacing it with fat.

3. Check The Nutrition. Finally, also keep nutrition in mind. If the keto snack is heavily processed as many are, and as one aims to replace some of the processed high carb snacks in their eating plan, they are still not always healthy. A chocolate bar is never a good choice, no matter if it is a keto bar or not. So do not lose common sense just because you see the term "keto."

If you keep these points in mind, you should be better prepared to decipher the marketing of keto products and ensure they do not steer you away from your smart course of eating healthily.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: https://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

Article Source: http://EzineArticles.com/10011644

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Weight Gain From Fear and Worry - 3 Simple Solutions

The Amish consider worrying a sin! Makes sense to me, since worry, and fear as its evil twin, can only cause trouble and definitely weight gain. You probably know by now that when you are super stressed out, your cortisol levels hit the roof. Then, you want to eat more of the kinds of food that generally cause weight gain-carbs and sugars.

After eating all those carbs and sugars, how do you feel? Relaxed at first, but over the next few minutes (not just guessing here-I know from personal experience-you likely feel more stressed, right? Guilt is a kicker and I would say that definitely fits In with worry and fear as cortisol instigator.

So, how do you keep yourself from worry and fear? It's nearly impossible not to react with worry or fear at times, but you can try several things that may help you:

1. Herbs and other supplements. For example, Holy Basil (or Tulsi Tea) really helps calm my nervous system. It's supposed to be especially good for those of us who have abandonment issues like adoption (I was seven years old when adopted, so had lots of issues from before that time).

Some supplements, like B-12 vitamins and some amino acids, like tryptophan, may work well for you.

Be sure to check with your doctor, chiropractor, or other health practitioner.

2. Keeping the body aligned with good chiropractic or osteopathic care makes a world of difference! I had a friend who told me she knew when her atlas vertebrae was "out," since that's when she felt sick to her stomach and so depressed that she wanted to kill herself! She would never have done that, but it gave her a clue. Then, after her adjustment, she was her normal, happy self again!

3. Most Important: Remember you have a choice! Immediately shift to gratitude. Quickly think of the things that are going Right in Your Life! For example, my car needed an expensive repair. I started to worry and feel stressed until I realized that life had already given me a great solution. I had a speaking gig that would cover the expense! Yes, I had earmarked that money to pay some debt, but I could always do that later. The thing that was going Right in My Life was that I had a solution before I even had the problem.

It's been proven that most of the things we worry about never even occur! So relax and enjoy the ride.

Debbie Johnson is the Best-Selling Author of the original Think Yourself Thin. Think Yourself Young is a bonus eBook, available only with her new eBook, an updated version of the original Think Yourself Thin, available via https://thinkyourselfthin.com.

Article Source: https://EzineArticles.com/expert/Debbie_A._Johnson/206528

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All About Intermittent Fasting

Intermittent Fasting (IF) refers to dietary eating patterns that involve not eating or severely restricting calories for a prolonged period of time. There are many different subgroups of intermittent fasting each with individual variation in the duration of the fast; some for hours, others for day(s). This has become an extremely popular topic in the science community due to all of the potential benefits on fitness and health that are being discovered.

WHAT IS INTERMITTENT FASTING (IF)?

Fasting, or periods of voluntary abstinence from food has been practiced throughout the world for ages. Intermittent fasting with the goal of improving health relatively new. Intermittent fasting involves restricting intake of food for a set period of time and does not include any changes to the actual foods you are eating. Currently, the most common IF protocols are a daily 16 hour fast and fasting for a whole day, one or two days per week. Intermittent fasting could be considered a natural eating pattern that humans are built to implement and it traces all the way back to our paleolithic hunter-gatherer ancestors. The current model of a planned program of intermittent fasting could potentially help improve many aspects of health from body composition to longevity and aging. Although IF goes against the norms of our culture and common daily routine, the science may be pointing to less meal frequency and more time fasting as the optimal alternative to the normal breakfast, lunch, and dinner model. Here are two common myths that pertain to intermittent fasting.

Myth 1 - You Must Eat 3 Meals Per Day: This "rule" that is common in Western society was not developed based on evidence for improved health, but was adopted as the common pattern for settlers and eventually became the norm. Not only is there a lack of scientific rationale in the 3 meal-a-day model, recent studies may be showing less meals and more fasting to be optimal for human health. One study showed that one meal a day with the same amount of daily calories is better for weight loss and body composition than 3 meals per day. This finding is a basic concept that is extrapolated into intermittent fasting and those choosing to do IF may find it best to only eat 1-2 meals per day.

Myth 2 - You Need Breakfast, It's The Most Important Meal of The Day: Many false claims about the absolute need for a daily breakfast have been made. The most common claims being "breakfast increases your metabolism" and "breakfast decreases food intake later in the day". These claims have been refuted and studied over a 16 week period with results showing that skipping breakfast did not decrease metabolism and it did not increase food intake at lunch and dinner. It is still possible to do intermittent fasting protocols while still eating breakfast, but some people find it easier to eat a late breakfast or skip it altogether and this common myth should not get in the way.

TYPES OF INTERMITTENT FASTING:

Intermittent fasting comes in various forms and each may have a specific set of unique benefits. Each form of intermittent fasting has variations in the fasting-to-eating ratio. The benefits and effectiveness of these different protocols may differ on an individual basis and it is important to determine which one is best for you. Factors that may influence which one to choose include health goals, daily schedule/routine, and current health status. The most common types of IF are alternate day fasting, time-restricted feeding, and modified fasting.

1. ALTERNATE DAY FASTING:

This approach involves alternating days of absolutely no calories (from food or beverage) with days of free feeding and eating whatever you want.

This plan has been shown to help with weight loss, improve blood cholesterol and triglyceride (fat) levels, and improve markers for inflammation in the blood.

The main downfall with this form of intermittent fasting is that it is the most difficult to stick with because of the reported hunger during fasting days.

2. MODIFIED FASTING - 5:2 DIET

Modified fasting is a protocol with programmed fasting days, but the fasting days do allow for some food intake. Generally 20-25% of normal calories are allowed to be consumed on fasting days; so if you normally consume 2000 calories on regular eating days, you would be allowed 400-500 calories on fasting days. The 5:2 part of this diet refers to the ratio of non-fasting to fasting days. So on this regimen you would eat normally for 5 consecutive days, then fast or restrict calories to 20-25% for 2 consecutive days.

This protocol is great for weight loss, body composition, and may also benefit the regulation of blood sugar, lipids, and inflammation. Studies have shown the 5:2 protocol to be effective for weight loss, improve/lower inflammation markers in the blood (3), and show signs trending improvements in insulin resistance. In animal studies, this modified fasting 5:2 diet resulted in decreased fat, decreased hunger hormones (leptin), and increased levels of a protein responsible for improvements in fat burning and blood sugar regulation (adiponectin).

The modified 5:2 fasting protocol is easy to follow and has a small number of negative side effects which included hunger, low energy, and some irritability when beginning the program. Contrary to this however, studies have also noted improvements such as reduced tension, less anger, less fatigue, improvements in self confidence, and a more positive mood.

3. TIME-RESTRICTED FEEDING:

If you know anyone that has said they are doing intermittent fasting, odds are it is in the form of time-restricted feeding. This is a type of intermittent fasting that is used daily and it involves only consuming calories during a small portion of the day and fasting for the remainder. Daily fasting intervals in time-restricted feeding may range from 12-20 hours, with the most common method being 16/8 (fasting for 16 hours, consuming calories for 8). For this protocol the time of day is not important as long as you are fasting for a consecutive period of time and only eating in your allowed time period. For example, on a 16/8 time-restricted feeding program one person may eat their first meal at 7AM and last meal at 3PM (fast from 3PM-7AM), while another person may eat their first meal at 1PM and last meal at 9PM (fast from 9PM-1PM). This protocol is meant to be performed every day over long periods of time and is very flexible as long as you are staying within the fasting/eating window(s).

Time-Restricted feeding is one of the most easy to follow methods of intermittent fasting. Using this along with your daily work and sleep schedule may help achieve optimal metabolic function. Time-restricted feeding is a great program to follow for weight loss and body composition improvements as well as some other overall health benefits. The few human trials that were conducted noted significant reductions in weight, reductions in fasting blood glucose, and improvements in cholesterol with no changes in perceived tension, depression, anger, fatigue, or confusion. Some other preliminary results from animal studies showed time restricted feeding to protect against obesity, high insulin levels, fatty liver disease, and inflammation.

The easy application and promising results of time-restricted feeding could possibly make it an excellent option for weight loss and chronic disease prevention/management. When implementing this protocol it may be good to begin with a lower fasting-to-eating ratio like 12/12 hours and eventually work your way up to 16/8 hours.

COMMON QUESTION ABOUT INTERMITTENT FASTING:

Is there any food or beverage I am allowed to consume while intermittent fasting? Unless you are doing the modified fasting 5:2 diet (mentioned above), you should not be eating or drinking anything that contains calories. Water, black coffee, and any foods/beverages that do not contain calories are OK to consume during a fasting period. In fact, adequate water intake is essential during IF and some say that drinking black coffee while fasting helps decrease hunger.

IF YOU JUST WANT THE BENEFITS:

Research on intermittent fasting is in it's infancy but it still has huge potential for weight loss and the treatment of some chronic disease.

To recap, here are the possible benefits of intermittent fasting:

Shown in Human Studies:

1. Weight loss

2. Improve blood lipid markers like cholesterol

3. Reduce inflammation

4. Reduced stress and improved self confidence

5. Improved mood

Shown in Animal Studies:

1. Decreased Body Fat

2. Decreased levels of the hunger hormone leptin

3. Improve insulin levels

4. Protect against obesity, fatty liver disease, and inflammation

5. Longevity

For more about all things health and wellness visit http://www.pennockwellness.com

Article Source: https://EzineArticles.com/expert/Blake_Pennock/2479848

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Best Way to Get Back on Track After a Cheat Day

1. Avoid Insulin Boost for Most of the Day
First of all what is Insulin: Insulin is a hormone made by the pancreas that allows your body to use sugar (glucose) from carbohydrates in the food that you eat for energy or to store glucose for future use

(In detail) Insulin carries calories that you don't burn with activity to be stored as body fat. As such, you want to avoid consuming foods that encourage the release of insulin when you don't need that fuel to energize your workouts, or provide nutrients to rebuild muscle tissue and hasten recovery.

Let's take some action: Avoid sugar, fruit juices, and processed Foods such as bread and pasta most of the time, especially when your goal is to burn body fat. These foods Increase insulin, blunt metabolism, and make it harder to lose fat.

The one thing that you can do to avoid insulin spikes is that you should encourage them around the time of your workouts. Because insulin is a driver of the calories you consume, it will deliver these nutrients to muscle tissue when you're training. In effect, it will provide your muscles with additional energy, and it will provide the raw materials to support muscle repair and growth when you consume protein.

Tip: You can take in a small amount of natural sugar, but keep it to 20-25 grams of total carbs post-workout. You should also avoid fats and fibre pre- and post-workout, as they will slow absorption of the nutrients your muscles are thirsting for. Your protein should be taken immediately after your workout. Around 45-60 minutes following, we suggest taking carbs such as rice cakes.

2. Try Intermittent Fasting (Best way to lose tummy fat)
It's less helpful for people seeking to add muscle mass, and especially those who already have a fast metabolism.

There are many different ways to do intermittent fasting (Don't be scared), Consume all of your calories within a window of a few hours each day, and avoid foods with calories the rest of the day. This window can be fairly long, like up to 12 hours, or rather short, like about six hours, depending on how your body feels with a limited intake of calories.

Choose the time that works best for you, but make certain that you don't break your fast with foods that spike insulin. Start with slow-digesting protein sources, foods high in fibre, or those that are moderate in dietary fats.

You should do a weight-training session in your meal window, so you can get good performance during your weight training workout, and recovery afterwards. And finally, after your workout have a protein-rich snack such as casein shakes about two hours before you jump on your bed to sleep

Article Source: https://EzineArticles.com/expert/Sohail_Sayyed/2532272

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The Secret Behind Extreme Weight Loss