Tag Archive for: dieting advice

Losing Weight | Wonderfully Fit

Dieting for the Right Reasons

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When it comes to dieting, far too often we take those first steps towards weight loss bliss for what we later determine are all the wrong reasons. Ultimately however, if your reason works for you there is no truly wrong reason to diet. The trick is in finding the reason that will actually work for you.

I’ve seen all kinds of excellent motivators when it comes to dieting and taking your dieting seriously. One of the more common reasons is to lose weight. This is as good of a reason as any. Some want to get back into the size 5 jeans they wore in high school while others would simply like to be able to look in the mirror once again without feeling guilt.

dieting

For some this is a simple matter of vanity and for others it is finally managing to deal with what has become a lifelong problem. If you find the inspiration you need to be successful with your dieting this time as opposed to others, then that is the perfectly plausible and acceptable reason for you to diet.

Other reasons for dieting include a desire to be more physically fit. Some of us have a deep and abiding desire to live as long as possible and firmly believe that the best possible method for accomplishing this goal is to live the healthiest life possible. This is another excellent reason for losing weight and getting into shape. If it works for you that is. The thing to remember is that every person is going to have to find their very own motivation deep within.

Yet another great reason is to have the energy you need to keep up with your little ones. This is one of the most heartbreaking side effects for most when it comes to obesity. There is simply no energy left over at the end of the day to enjoy doing things with your precious little ones who are young for such a very short amount of time.

You desperately want to be able to build those precious memories with them but absolutely have no energy with which to do so. If that isn’t bad enough you probably (if you are considered morbidly obese) have noticed that many of the simplest activities with your children often bring you physical pain that is the direct result of your weight.

Revenge is a dish that is best served cold and another excellent motivator for some when it comes to dieting and taking off those pesky pounds. Losing a great deal of weight takes time in many cases so you must be able to maintain your motivation even when things are going rough along the way.

The path to a new body is not an easy path. This is for those who have some serious emotional healing to do and the best revenge for old slights and wounds is to come back more beautiful than ever before. If this motivation is what it takes for you to take off the pounds then this is the motivation to which you should cling.

Religion is another common weight loss motivation. Some people believe the body should be treated as a temple. There is nothing wrong with this philosophy at all, though it takes some us longer to find our way to that line of thinking than others. Religion and faith are powerful motivators, as they have been known to bring healing to those in need by the power of their faith or their prayers. If your faith can give you the will power and strength you need in order to reach your dieting and weight loss goals then by all means lean on your faith and hold it close.

No matter what motivation you have for dieting and losing weight if you find it is no longer working for you, then you need to find another motivator quickly. Without proper motivation it is quite unlikely that you will ever meet your weight loss goals.

Losing Weight | Wonderfully Fit

3 Hour Dieting Tip

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When it comes to the world of dieting you will find that there are many diet, weight loss, and fitness plans on the market. It takes years for some to become a contender and others remain a best-kept secret of sorts. One such ‘best kept’ secret would be the 3 Hour Diet that was designed by Jorge Cruise.

I am sure that there are many reading along and chuckling under your breath that there is no way one can lose weight by eating every three hours however the science behind the theory is fairly common and Jorge Cruise is a mainstay in the fitness industry.

dieting

The long and short of this diet operates with the knowledge that if you do not feed your body accurately and regularly your body will go into what is called ‘starvation mode’. In this mode your body holds onto the fat rather than burning it up and consuming it for use. This means that your body is burning muscle rather than fat to take the energy it needs in order to function.

With the 3 Hour Diet you will not feel hungry all the time, in fact, there are many who claim they are constantly setting alarms and reminding themselves to eat. You will also learn the proper foods to eat in order to achieve the best possible results. The key is in learning which foods are right for you when dieting with this plan. You can purchase the book The 3-Hour Diet by Jorge Cruise and you can sign up online for more information about the weight plan itself and how to incorporate it into your busy routine.

I do recommend purchasing the book if you are seriously considering this as your method of dieting as there are many wonderful hints, tips, and tricks that are mentioned in the book to help you keep things going no matter how busy and hectic your lifestyle may be. One thing you need to keep in mind is that dieting with a program such as this is no small commitment. You need to stick to the timetable as much as possible in order to achieve the results this plan is famous for. If you aren’t willing to eat every three hours then this plan really may not be the plan for you.

Otherwise, if this is something you would be interested in, I highly recommend it. There are special considerations based on the amount you weight currently and the amount of weight you are hoping to lose. It is best if you are honest throughout the process in order to achieve the best possible and most immediate results. The claim is that you can lose as many as 10 pounds in the first two weeks and there are those that have claimed to do just that over and over again. This is a diet that even many celebrities endorse for quick and immediate results.

The good and the bad about 3 hour dieting is that it is effective but takes a very real commitment on the part of the one that is dieting. This diet is one that is taking the world by storm. If you haven’t heard of it before now, please take the time to check it out and see if this is something you could incorporate into your life. The results that have been reported as a result of this diet as nothing short of phenomenal. If there were one diet I would recommend above others for those who hate feeling hungry, it would be this diet.

Losing Weight | Wonderfully Fit

Dieting for Health

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There is no greater reason to diet than for your personal health and well being. Those of us who are overweight know better than most the risks and possible consequences that may result because of our weight. Much like smokers however, the risks do not always seem quite so cut and dry until we reach our very own turning point.

Whether your eating habits are born of an addiction to certain foods, an emotional need, or years of learned behavior and conditioning things will not change until you completely adjust your eating habits and your lifestyle choices.

dieting

Dieting for many has become a lifestyle in and of itself with people rapidly flip-flopping or yo-yoing from one diet to another with little success and growing despair over a sheer lack of results. The truth is that until you decide to forgive yourself for your failures and get right back on the wagon, so to speak, after falling off no diet is going to be successful.

A simple diet isn’t going to magically make the pounds disappear and constantly depriving yourself of those things you enjoy most may have a more detrimental effect than a positive effect.

The number one thing most people need to learn is that dieting isn’t always a good thing. What most people who are overweight need more than anything else is to incorporate positive lifestyle changes into their daily routines. People scoff at the notion of taking the stairs or parking farther away and yet those are perfectly plausible methods of working a little more physical activity into your day.

If those do not work for you how about learning to dance? Seriously, there are beginner dance classes in most communities that will welcome and invite dances of all ages, sizes, and fitness levels if you are willing to make the effort. What a great way to get fit, learn something new, and have fun without filling deprived.

Another great thing about an activity such as a dance class (consider ballroom dancing with your significant other) is that you are not eating or tempted to eat during the time that you are dancing in most cases. Another great thing is that you are burning those calories you didn’t eat. If dancing isn’t you thing, try joining a walking club or finding another hobby. Anything that gets you on your feet and away from the temptation of your refrigerator is a good thing when it comes to dieting and weight loss.

You cannot lose a significant amount of weight by dieting alone. You must incorporate physical fitness into your daily routine in order to achieve those immediate and visually stunning results that many dieters are hoping to achieve.

Another pitfall when it comes to dieting is that people give up far too quickly. Just as the results are beginning and progressing people get tired of the process or frustrated that they aren’t accomplishing enough dramatic weight loss as quickly as they had hoped and give up all together marking off yet another failure when they could have achieved greater success than ever before if they had stuck with their original diet plan a little longer.

One more thing you should remember when it comes to dieting is that the scale can be your best friend or your worst enemy when dieting. If you are weighing yourself every day in hopes of watching the scale tick off yet another pound you are dooming yourself to failure. You will never achieve the results you are hoping for you if you are going into depressive bouts of Rocky Road or Chunky Monkey every night because you didn’t lose 10 pounds overnight.

When it comes to dieting there are very few diets that work. There are however, many lifestyle changes that when practiced consistently and aggressively will work. The thing to remember is that you are the one who must work because it is quite unlikely that any diet will.

Wonderfully Fit | Nutritional Consulting

Simple Ways to Cut Down on Saturated Fat

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Saturated fats are fats that don’t have double bonds between their carbon molecules. They are found naturally in foods such as pork, beef and dairy products. Regularly eating foods that are high in saturated fat will cause your blood cholesterol levels to increase, which means an increase in the chance that you might suffer from heart disease or a stroke.

But, while many of us eat a diet that includes a high level of saturated fats, cutting down on those levels is simple. Here are some tips you can follow in order to keep your saturated fat levels to a minimum and your cholesterol levels low.

Saturated

Eat Fresh Fruits and Vegetables

Fruit is often overlooked as a snack or dessert food. But, it provides a sweet taste without any saturated fat. Vegetables are also an excellent snack food, but may be a better fit as a side dish at dinner time. In addition, fruits and vegetables are antioxidants, and many of them contain vitamins and minerals that our bodies need.

Use Low-fat Dairy Products

You may already buy the skim or low-fat alternative milk at the store. But, there are low-fat alternatives to many dairy products. Start using low-fat cheese whenever possible. And if a recipe calls for sour cream, use plain non-fat Greek yogurt instead.

Cut Way Down on Butter

Butter is a particularly versatile dairy product that is often overused. Whether it’s spread across toast, or used in baking or frying, many of us tend to overdo it when it comes to adding butter. Whatever you’re using butter in the kitchen, use less than what the recipe calls for, or than you feel that you need. You might even cut butter out of your cooking entirely by substituting it with things such as Greek yogurt, peanut or almond butter, or mashed avocado.

Avoid Frying Your Meat

Frying meat means giving it a chance to absorb the fat from the oils that you cook it in. While some oils may be touted as ‘healthy’, others are not. When possible, it’s best to just avoid them altogether. Fortunately, there are several ways to prepare meat that doesn’t involve frying at all. The simplest alternative is to bake the meat. The roasted flavor is more than delicious. If you have access to a grill, use that instead of frying so that you can stay away from fats and give your food a satisfying grilled taste.

Consuming too much saturated fat can be a serious issue, especially if you are already experiencing problems related to high cholesterol. If you’re looking for more ways to keep cholesterol levels in check, it may be best to speak with a healthcare professional. They will be able to tell you more about what effects cholesterol have had on your body, and the steps you can take to work toward a healthy diet.

Wonderfully Fit | Nutritional Consulting

Sample Weekly Meal Plan for a Clean Eating Lifestyle

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Looking for a sample meal plan to help you get started on a clean eating lifestyle? Here’s a week’s worth of great, clean meal ideas that you can try at home.

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Day 1

Breakfast: Poached egg with marinara – Use homemade marinara to avoid the processed stuff in jars.

Lunch: Chicken salad and pita – Greek yogurt is used in place of mayonnaise to fit in with clean eating guidelines.

Dinner: Black bean burgers – Use whole grain or whole wheat buns. Add a dash of cayenne for a little kick.

Day 2

Breakfast: Green protein smoothie – You can use your favorite leafy greens for this recipe. Blend in fruit for added sweetness.

Lunch: Veggie sandwich – Use whole grain or whole wheat bread and several types of veggies such as bean sprouts, tomatoes, avocados, cucumbers and your favorite type of leaf lettuce.

Dinner: Roasted salmon and kale with rice – Squeeze a lemon wedge over salmon and rice for a fresh pop of citrus.

Day 3

Breakfast: Chia breakfast pudding – You can find many variations of pudding to fit your taste, some of which include fruit, oatmeal or peanut butter.

Lunch: Lettuce wraps/lettuce cups – Look for one of the many delicious and easy Asian-inspired dishes.

Dinner: Pasta with olives, tomatoes and goat cheese – Long noodles are ideal for this recipe. Be sure to use whole grain or whole wheat pasta.

Day 4

Breakfast: Egg in a basket – A very simple and delicious way to incorporate veggies. You can use squash, bell peppers, or even potatoes.

Lunch: Superfood smoothie – Blend a variety of berries, leafy greens, greek yogurt and your choice of fruit juice for a sweet and healthy treat.

Dinner: Stir fry – Rice and veggies such as mushrooms, broccoli, carrots and sugar snap peas sautéed and tossed together. May incorporate your choice of lean protein or tofu.

Day 5

Breakfast: Breakfast cookies or bars – Grind oats in a food processor and mix with your choice of fruits and nuts. Flax-seed is optional as well as types of spice such as cinnamon or nutmeg.

Lunch: Burrito wraps – Beans, rice and spinach or kale wrapped up in a warm tortilla.

Dinner: Quinoa chicken – Bake chicken breast with your favorite seasonings, slice and serve on top of a bed of quinoa. Use a lemon wedge for a citrus boost.

Day 6

Breakfast: Veggie frittata – Zucchini, onions and bell peppers are roasted and then baked in an egg and cheese mixture. You can use your favorite veggies.

Lunch: Spinach salad – A very delicious and versatile salad. May incorporate fruits such as raspberries or dried cranberries sweetened in fruit juice.

Dinner: Sweet potato skillet – Sweet potato sautéed in Tex-Mex inspired flavors with beans and tomatoes, or served with a ground lean protein such as turkey.

Day 7

Breakfast: Warm oats – A very filling meal of oats cooked with your choice of fruit. To sweeten, use pure organic honey or pure maple syrup.

Lunch: Tuna salad – Incorporate Mediterranean flavors in your dish with olives and artichoke hearts. Serve on whole grain or whole wheat bread or crackers.

Dinner: Shrimp or chicken kebabs with veggies – Grill a lean protein on skewers with veggies such as zucchini, bell peppers and grape tomatoes.

Clean eating has never sounded so good. If you’ve been thinking that eating this way is drab and boring, think again. Let the healthy yumminess begin!

Wonderfully Fit | Nutritional Consulting

Choosing Whole Grains Vs Refined Grains

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Whole grains vs refined grains. A whole grain is a grain that consists of each and every one of the original components that were present when it was growing in the area. Refined grains, on the other hand, have had a few of the components removed to give them a better texture and a longer shelf life.

These refined grains are more generally used and find their way into our diets more often. though, recent studies indicate that it may be absolute to omit refined grains exhaustively, in favor of the whole grain substitutes.

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Parts of a Grain

A whole grain is a grain that consists of all of the original components that were present when it was growing in the field. Refined grains, on the other hand, have had some of the components removed to give them a better texture and a longer shelf life.

These refined grains are more commonly used and find their way into our diets more often. However, recent studies indicate that it may be best to skip refined grains altogether, in favor of the whole grain alternatives.

Parts of a Grain

Grain begins its life as the seed of a plant. It consists of an edible kernel surrounded by an inedible husk that protects it from the dangers of nature. The kernel itself is made up of three parts:

* The bran is the outer skin of the kernel. It contains lots of dietary fiber and B vitamins, as well as protein and starch.

* The germ is the part of the kernel that is the embryo of the seed. It is high in both vitamin B and vitamin E, as well as fat and protein.

* The remaining part, the endosperm, is the part of the seed that provides energy to the germ. It increases safe storage times, but has little else to offer as far as nutrition goes.

Refined Grains

When it comes to refined grains, the bran and germ have been removed mechanically. The main reason for this is so they last longer before spoiling. Neither component is especially hardy, so removing them creates a product that will stay on the shelves for much longer. Refined grains also have a finer texture, which some people find to be preferable.

Many of the health benefits of cereal grain are removed during the refining process. Without germ and bran, grains do little more for us than provide energy. Studies show that sticking with whole grains can reduce the risk of heart disease, diabetes and stroke.

Another type of grain available on the market is enriched grain. These grains have had several nutrients added to them, such as iron and riboflavin, in order to restore some of the nutritional value lost during the refining process. While enriched grain is healthier than other refined grains, they are nowhere near as beneficial as their whole grain alternatives.

Looking for ways to add more whole grain to your diet? The next time you go shopping, consider choosing whole wheat bread, rice and pasta instead of the enriched or refined alternative.

When shopping for whole grain products, it’s important to check the nutritional facts panel and go over the ingredients. Even if the label says multi-grain or something similar, it may not be made with whole grains.

Always make sure that “whole wheat” or “whole grain” is among the first items to appear on the ingredients list. That way, you’ll be completely certain that these products will provide you with the nutrients you need to maintain a healthy diet. There’s really no better time to add the versatility of grains to your menu!

Wonderfully Fit | Nutritional Consulting

Inexpensive Alternatives to Eat More Fruit and Veggies

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Fruit and veggies are very nutritious. Not only that, they in addition provide your body with lots essential supplements and other nutrients. Unfortunately, it can be hard to make these things a regular part of our diet. the positive thing is that both fruit and veggies are notably versatile when we refer to their use in the kitchen.

Here are many great alternatives to incorporate fresh generate into every meal of the day.

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Breakfast

Many fruits are previously considered to be a brilliant addition to a complete breakfast. Orange or grapefruit juice brings a wholesome way to coffee and sugary sports drinks. anyhow, check that some of these juices contain added sugars, so make sure you enjoy them in moderation.

Another alternative to serve fruits at breakfast is in the kind of a homemade fruit spread. Take fresh fruit and gradually boil it down to thicken. You can add honey for sweetness, though lots fruits will be candy enough without it. Depending on the fruit you use, you may require to add a small pectin to assist it thicken as it cools. This fresh fruit spread makes a brilliant topping for a bagel or a piece of toast.

Vegetables are consorted with breakfast less often. But, that does not mean there aren’t alternatives to appreciate them. You can try bell pepper or tomato slices with eggs to provide a little something additional to your omelets. Or, you could take a step toward a full English breakfast and include fried tomatoes in the meal.

If you value more highly a shake or a smoothie in the morning for breakfast, there are all forms of recipes for both fruit and veggie smoothies accessible on the internet. It only takes a fast search to find them.

Lunch

Lunch is a meal that lots of us take for accepted. For lots people lunchtime is an highly busy period. This signifies that they often pick the fast-food option in preference to the healthy one. Vegetable soup is a good decision, which enables you to add in whatever generate you desire. If you change up what you mix together every time, you’ll be able to be pleased of a little multiplicity from batch to batch. Another possibility is easily to consume raw fruits or vegetables along with lunch or as a snack.

Dinner

Adding fruit to your dinner is easier than you may think. Just about any fruit you can imagine may be cooked into a sauce or glaze for whatever from beef, chicken and pork, or even seafood. a few fruit in addition makes a brilliant topping for basic meals like hamburgers or pizza.

As far as veggies go, it’s probable that you previously eat them with your dinner on a regular basis. But, that does not mean there isn’t room for more in your diet. Try to plan meals that center around veggies as often as probable, such as soup or stir fry.

Also, do not forget about a yummy side salad and never pass up a brilliant opportunity to include veggies, fruit and nuts into your evening meal. Greens such as kale or lettuce are the perfect example of this. One of the main influences on fruit and vegetable prices is the season. These foods use to be much less pricey and easier to find throughout and in short after their harvest season. For example, pumpkins are widely accessible in the fall, while pineapples are simple to find in the spring. Making your fruit and vegetable decisions based on the season enables you to save cash as well as give your menu a fun-to-eat theme.

Good Diet and Exercise Work Hand In Hand

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Let’s talk about diet and exercise and how they work together. To clarify, by diet I mean the food you eat, not necessarily eating a low calorie or restricted diet. To make sure you stay fit and healthy, both at work and in your life in general, you have to get at least some exercise and eat a fairly healthy diet.

Let’s look at why it is so important to take care of both and how they complement each other.

exercise

If you’re wanting or needing to lose a bit of weight, you’ll see the quickest and best results by combining exercise and eating a healthier diet lower in calories. Not only will the exercise help you burn more calories and thus burn more body fat, compared to cutting calories alone, it has other benefits. Endorphin and other “feel good” chemicals released by your body when you workout will help you stay in a good mood and motivated to work on losing weight.

They can even suppress your appetite at times, making it easier to eat less. Additionally working out will help you tone and strengthen your body. That helps burn more calories overall as you increase muscle mass and tones and tightens as you start to lose those extra pounds.

If you’re an athlete, you know how important it is to fuel your body with the right types of foods. A healthy diet can help you perform better, not just during your workouts, but also during your regular work day. If you’re having trouble focusing and staying productive, try cleaning up your diet and going for a daily walk. You’ll see some results quickly when you start to feed your body with the nutrients it needs.

Interestingly as you start to work out and work on getting fitter, both in the office and at the gym after work, you’ll get more interested in the proper diet to fuel your workouts and keep you on top of your game. This works both physically and mentally. On the flip side, eating healthy gives you the energy to go out and move more.

Maybe it’s being motivated to go for a quick walk after eating a fresh salad for lunch instead of feeling like an afternoon nap at your desk after a heavy lunch. Maybe it’s feeling energized and walking over to talk to a co-worker instead of emailing after a healthy breakfast. Or maybe it’s finding the willpower to hit the gym after work thanks in part to a healthy pick me up snack instead of heading home to cook dinner.