Tag Archive for: healthy lifestyle

The Top Bases for Your Smoothie

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Many different elements go into a smoothie…The first of these is of course the fruit and this is what is going to give the smoothie most of its flavor and most of its goodness. Then there are added things like water and possibly honey.

But what’s also highly important is that your smoothie contains a base. The base is going to be a fruit or perhaps something else that provides a) a very strong flavor and b) a smooth and creamy texture. Choosing your base will often serve as the first building block of your smoothie which will define the strongest flavour and provide the ‘smoothness’ that gives the drink its name!

smoothie

But what makes a good base for a smoothie? What options are there? Let’s take a look at some of the best…

Banana

Banana is perhaps the most popular smoothie base and is the key ingredient in the very most popular smoothie recipe: banana and strawberry. These two go perfectly together and also offer a large amount of potassium to keep cramps at bay. Banana is also a great source of vitamin B6 and is generally very delicious and creamy.

Avocado

The avocado is a very popular health food right now and this is down to numerous factors. Perhaps the biggest benefit of the avocado is that it is a healthy saturated fat. Fats have been vindicated recently as it has been shown that they have nothing to do with heart disease or many of the other conditions that they were previously accused of.

What’s more, is that avocado is delicious and very creamy. It also happens to be an excellent source of omega 3 fatty acid, which is one of the most impressive nutrients for its ability to improve the communication between cells, combat inflammation and more!

Mango

Mango smoothies are perfect for summers days when you want something really sweet and delicious. Mango is very smooth and has a great texture and it also happens to be a great source of numerous vitamins and minerals. In particular, it is an excellent place to get your vitamin C.

Peanut Butter

Not all your bases have to be fruits and vegetables. An option that is somewhat different is to choose peanut butter, which will provide you with lots of magnesium and zinc, lots of healthy sugar and good helping of protein. This is particularly useful for those looking to build muscle and if you combine it with other protein sources – like protein shake – then it can be highly effective in aiding with muscle building.

Protein Shake

Or why not add protein shake itself? This will add even more protein to your mixture and will also often add a lot of delicious flavor. Note that a lot of protein shakes are high in fats and carbs, so you should check the back of your shake before you add it to your healthy drink. Choose a plain whey protein and then add your own flavor instead by making it into a delicious smoothie!

Pointers on Losing Weight Safely

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People who want to lose weight commonly, and first of all, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the amount you reduce in your food intake, it may even be dangerous to one’s health.

So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:

weight

Beware of the Crash Diets

Most people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of the fad there is in advertising about low-calorie food products and beverages. What people don’t know is that this could be dangerous because when they decrease their calorie intake way to below the required levels, the body begins to digest the fats. Sounds good but it doesn’t actually. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.

Low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulkier. In losing weight, one should keep in mind that they should lose excess body fats only.

However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.

Eat Properly

One may have considered junking the crash diet option but he should also not forget to watch what he is eating. Variety must always be considered so that one may be able to get the necessary nutrients from his diet.It is also healthier to eat food which are roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Frequent re-hydration is also necessary.

Pump Up lean Muscle Mass

Muscles burn calories when they work; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.

Engaging in Aerobics

Aerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metabolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.

Extra “Push”

Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra “push”, one can try out taking food supplements. After all, 95% of these products out in the market actually does good.

On Taking Diet Pills

Over-the-counter diet pills affect the amount of weight one loses as well as how long one keeps that amount of weight off. However, one must be wary of the side-effects of these diet pills. As such, one must faithfully follow the instructions provided for in the packaging. It is also prudent to consult the physician anyway before trying out these drugs and also to find out which type would be best for the individual.

Losing weight does not have to mean sacrifice and suffering. It actually means opening up to a more full and healthy life where one may not have to feel bad about himself having to look the way he does or not being able to do what he wants to do. Losing weight might entail a little adjustments plus the discomforts, but as the old saying goes, “no pain, no gain.” Besides fat, what has one got to lose anyway?

 

5 Steps to Setting Successful Weight Loss Goals

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If you want to be successful in your weight loss, the first thing you have to do is set realistic goals that will help you keep your weight loss on track and keep you motivated. However, if you set unrealistic goals that you’re not able to reach, it will quickly become discouraging and you may find yourself giving up long before you reach your goal.

So, here are 5 steps to setting successful weight loss goals.

successful

1. Make Your Primary Goal be Health

When your overall goal is to live a healthier life, it’ll be a lot easier to feel successful as you work to make better eating choices every day. This will also help you stay motivated since you can evaluate yourself at the end of the day to determine what you can to better the next day to keep reaching your goal of being healthier.

2. Do Some Research

Before you set your main goal, you’ll want to spend a bit of time doing research to determine what a realistic goal is for you. Ask other people who have already lost weight how long it took them to help you determine how much you can expect to lose and how long it might take you. Then, you will be able to set up a realistic goal for your own weight loss.

3. Set Your “Big” Goal

This is your total weight loss goal and could take you several years to reach. However, it’s important to have this big goal so you know what your target weight loss is. Add a timeline into your goal, whether it’s one year, two years, or five years. It’s important to give yourself plenty of time to reach that goal so that you don’t feel rushed, but also keep it a short enough time to keep you focused and on track.

4. Set Up Milestones

These are little goals along the way that will help you reach your big goal. You’ll want to set these up the same way you set up your big goal: after doing some research and with a timeline. These will be spread out every month, every few months, or even every year.

What’s most important to keep in mind when setting up these goals is that weight loss is typically easier at the beginning and then takes longer as your body’s metabolism changes. So, you may be able to lose 10 pounds in the first month, but will need 3 months to lose the last 5 pounds.

5. Set Up Rewards

For reaching your big goal, set up a big reward, whether it’s buying your dream car or going on your dream vacation. Getting to your ideal body weight and to a point where you can live a healthier life is a big deal and should be celebrated, so don’t be afraid to go all-out.

For your smaller milestones, these should also be celebrated, but in smaller ways. Just make sure that the rewards you set up are activities or anything non-food related, since rewarding yourself by eating junk food contradicts the whole point of a healthy lifestyle!

Can I Lose Weight with Diet Alone?

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The short answer is yes, you can lose weight with diet alone. The truth is, that diet is the main determining factor in whether or not you will lose weight. Many people think they need to devote hours a day to exercising if they want to lose weight, but the truth is that if you want real, lasting weight loss, all you need to do is change your diet.

Here are some small diet changes that anyone can make to start losing weight without making any other changes:

lose weight

1. Cut Out Soda

Even drinking just one can of soda a day can increase your chances of being overweight by up to 65 percent, according to a study done by the American Diabetic Association. By simply cutting out the soda that you’re drinking and replacing it with unsweetened green tea or plain water, you can lose weight without even trying, and save money on sodas to boot.

2. Eat More Protein

You should be getting between 25 and 30 percent of your daily caloric intake from protein. The best way to make sure you’re doing that is to cut out half the carbs on your plate and replace them with a lean source of protein. Getting more protein in your diet will help you feel fuller for longer so you won’t need to eat as much at your next meal.

3. Eat on a Schedule

When you set up an eating schedule for yourself, you’re much less likely to over-eat during meals because you’ll be eating before you get too hungry. The best schedule to set up is 5 – 6 smaller meals spread out throughout the day, about 2 – 3 hours apart. Set alarms on your phone if you need to, and you’ll soon find yourself losing weight without trying.

4. Snack Right

When you’re looking for something to snack on, it’s usually junk foods that are easiest to grab, so keep yourself from falling into this temptation by providing plenty of healthy snacks for yourself. Keep fresh fruit like apples, bananas, and oranges on the counter where you can see them, and bagged veggies or yogurt at eye level in the fridge where they’re easy to see and take with you.

5. Quit Pre-Eating

Many people fall into the trap of eating before they actually eat, especially if they’re cooking a big meal and frequently taste test it as they go. These little tastes add up to hundreds of extra calories that you’re not counting since they’re not in your actual meal. To avoid pre-eating, have a big glass of water on hand while cooking or baking and drink that instead of sampling your food before dinner.

6. Satisfy Your Cravings

Often, when you have a craving for something, it can be hard to know exactly what you want, so you end up eating a bunch of things until you find something that finally satisfies it. Take a few moments to identify what exactly you’re craving, then look for a healthy version of that to satisfy you. Most cravings fall into one or two of the following categories: sweet, salty, crunchy, or creamy.

Positive Dieting Behaviors Deserve a Reward

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When you are dieting it can be hard to stick to your goals and shed your body of excess weight. The good news however, is that there are numerous thing you can do to help keep yourself on task. Make sure to reward yourself when you stay with your weight loss regimen. Rewards are a wonderful way to make yourself feel happy and good about the new lifestyle you are leading.

Some people find it useful to set short term goals such as promising themselves that they will lose a certain amount of weight in a set amount of time. The important thing is to make sure that you do not set goals that are out of reach.

dieting

You should view the fact that you even reach a goal as something worth rewarding yourself for. People of all ages respond well to rewards and being an adult on a diet is not an exception to this rule.

Rewards are a wonderful way to motivate you to keep going and working towards a healthy life. As you reward yourself you are far more apt to want to keep working so that you can receive the next reward that you have set for yourself.

Rewards work in so many different areas of a person’s life that it makes perfect sense to think that a reward system is a good way to keep you on the right diet track.

Rewards are designed to make you feel happy about something that you have reached. It makes you feel better about yourself and the effort that you have put in. A reward tells you that you have worked hard and deserve to be treated.

There are so many different ways that you can reward yourself for doing well on your diet, however, it is wise to choose a reward that is not food related. If you really do want to treat yourself with a dinner out or something along those lines, just make certain that you pick only healthy foods.

Rewarding yourself with sweets is not a good idea as it will just create a problem in allowing you to stick with your diet. You could opt to make your reward something such as new clothes or a day of pampering at a spa. Anything that allows you to feel good about yourself is a good idea as a reward.

If you choose clothes as your reward, it is a nice way to watch your wardrobe grow with clothes that are very flattering to your new body shape.

Rewarding yourself with other things that will improve your appearance such as a new hair cut or color will go so far in making you want to continue working out and getting in shape. Men who diet but are not interested in such things as cosmetics can always purchase something that they like for their rewards such as a new tool.

Couples who are working on a diet routine with one another could create a special weekend away as a reward for keeping consistent with their diet. Always keep in mind when choosing your reward that it should be something that you really like or want. An item that is special is seen as far more of a reward than something that is necessary or that you would have bought for yourself anyway.

A great idea is to browse around ahead of time and find things that strike your fancy that you can use as rewards for yourself in the future so that you have some wonderful treats to work towards.

5 Must-Have Foods to Aid Weight Loss

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Choosing the right foods will help you lose weight faster and then keep it off. These foods help in a variety of ways to ensure that you will be able to lose weight. When put together along with an overall healthy diet, then these five foods will aid in weight loss.

Here are 5 must-have foods to aid weight loss:

foods

1. Leafy Greens

There are a number of plants that fall under this category that all work the same way to help you lose weight. The best are spinach, kale, swiss chard, and collards. The first way they help you lose weight is by providing you with a number of vitamins, minerals, and antioxidants. These work together to make sure your body is working the way it should.

The other way that these help you lose weight is because they are high in fiber. Fiber keeps your digestive system working the way it’s supposed to which helps you lose weight. It also makes you feel full for longer, which keeps you from eating too many snacks in between meals and can prevent you from eating too much as your next meal.

2. Whole Eggs

Contrary to what was believed for a while, the yolks of eggs are beneficial to people that want to lose weight. Recent studies have proven that whole eggs don’t increase cholesterol or increase your risk of heart attack. In fact, eating eggs will help you lose weight and are a vital part of low-carb diets since they are low in carbs but high in healthy fats and protein.

3. Cruciferous Vegetables

This family of vegetables include cabbage, broccoli, Brussels sprouts, and cauliflower. Like leafy greens, they are high in fiber but low in carbs. They also contain surprisingly high amounts of protein compared to other vegetables, making them an excellent choice for people who want to lose weight. Additionally, they have a number of vitamins, minerals, and antioxidants.

4. Salmon

Salmon, along with other oily fish like trout, mackerel, herring, and sardines are excellent for losing weight. The first way they can help you lose weight is by providing you with a good amount of healthy fat. These will help keep you feeling full for longer, and also do a lot for different processes in your body, especially your brain.

Another way that salmon and other fatty fishes can help you lose weight is the amount of iodine they contain. Many people don’t get enough iodine from their diets which can lead to low thyroid function. Because the thyroid controls metabolism, it’s important to keep it running the way it’s supposed to if you’re going to lose weight.

5. Chicken

Along with other white and lean meats, chicken can help you lose weight. This is because of the amount of protein it contains. Protein is a vital part of weight loss because of how much a high-protein diet can contribute to weight loss. In fact, studies have shown that by getting between 25 and 30 percent of your calories from protein, you can lose up to a pound a week just by reducing cravings.

How to Get Maximum Health Benefits From Your Protein Shake

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A protein shake is a drink that you can use to help you build muscle, improve your health or lose weight. The idea is that you’re providing yourself with a convenient way to increase your protein intake, which is useful because protein is what the body uses to make muscle, make neurotransmitters and also repair wounds.

But not all protein shake is made equal and if you’re going to get the best benefits from it, you need to choose it wisely. Read on and we’ll look at how you can go about getting the very most from your protein shake – by choosing the very best form of protein and then turning it into a delicious smoothie!

protein shake

 

Types of Protein

When you buy protein shake, you’ll have a ton of different options to pick from. You can choose whey protein, casein protein, egg protein or soy protein to name just a few!

Unless you are a vegan, the best option for your protein by far is whey protein. That’s because whey, which is a by-product of the cheese making process, is completely natural and healthy with the ability to be absorbed very easily into the body. Whey is more bio-available when compared to soy or casein and cheaper when compared to egg!

The only exception to this rule is that casein may be more useful when choosing a shake to have before bed. That’s because casein absorbs more slowly, providing a steady release of its amino acids that the body can use to build muscle throughout the night.

You’ll also find that protein shakes come in a variety of mixtures. They come in all manner of flavors and with a ton of different added ingredients like creatine.

For our purposes, the best thing to do is to find a protein shake is that pure whey with nothing extra. This will cost a lot less (and you can source things like creatine cheaply if you want to add them) but it will also mean you aren’t getting heaps of carbs, sugars and fats added to your drink – so you’ll be building more muscle and less fat!

And we’re then going to add it all to a nice smoothie!

Making Your Smoothie

A plain whey is not a very tasty drink but the good news is that you can fix that by adding it to a smoothie and including your own flavors in the form of bananas, strawberries and various other ingredients. The key here is to think about the flavor but also the health benefits that you want to get from your smoothie.

Add whole milk to improve absorption and testosterone production for example. Add strawberries for vitamin C and antioxidants, or add avocado for more healthy fats and a dose of extra protein. All this will go down much more smoothly, provide a ton of extra health benefits and also be cheaper and more delicious. Go with the basic stuff and make your own mix, it’s the only way to really make the most of your shake!

Ten Tips For A Natural Immune System Boost

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Cold and flu season is upon us. The first line of natural defense is to wash your hands often, and keep your work area clean by wiping it down with an alcohol solution.

In addition, now is a great time to start boosting your immune system. A weakened immune system leaves your body susceptible to every cold and flu virus, especially during the holiday season when you are in close contact with others, often moving between time zones and changing climates.

natural

So, how exactly do you go about boosting your immune system? There are a number of great methods. Below are ten recommendations that will boost your body’s immune system naturally.

Vitamin C: You are probably already aware of this reliable supplement. Your body cannot store vitamin C so it is dependent on your dietary intake. To make sure you are getting enough it is recommended to take 1,000 mg a day to fight off infection.

Goldenseal : You will find this remedy very effective in not only preventing infection but also reducing inflammation after you have a cough or flu symptoms.

Turmeric: This herb is a member of the Ginger family and also known as Curcuma. We have a good article on the UHR site on Turmeric along with a chicken recipe that uses this exotic spice. Animal research has shown this herb to be beneficial as an immune stimulant. Recommended dosage is 200 mg per day to support immune health.

Maitake: These mushrooms enhance immunity, and are especially effective in helping the body to inhibit cancer growth. Maitake appears to activate the immune response by stimulating the T- cells that are the body’s defense against viruses and cancer cells. Recommended dosage is 3-7 g per day.

Aloe Vera: Supplementation with Aloe Vera has been shown to be extremely effective in bolstering and balancing the immune system. Recommended dosage is a quarter glass of juice each morning. Take twice a day when you feel a cold or flu coming on.

L-Arginine: Is a non-essential amino acid that promotes wound healing and improves the immune response against bacteria, viruses and tumor cells. Levels of L-Arginine drop during periods of increased stress. Recommended dosage is 3-6 g per day.

Astragalus: Used for nearly 4000 years in traditional Chinese medicine. Early Chinese writings refer to it as “the superior tonic”. Astragalus is a favorite immune system builder among the natural health community. It is good for colds, immune- deficiency- related disorders, including AIDS, cancer, and tumors.

Black Tea: You may be able to boost your fight against the flu with black tea. In a recent study, people who gargled with a black tea extract solution twice per day showed a higher immunity to flu virus compared to the people who did not gargle with black tea. Black tea represents probably the single biggest source of flavonoids–a natural class of antioxidants that are found in many natural plant- derived foods.

Olive leaf: Olive leaf extract is a powerful tool in the fight to kill viruses such as the cold, herpes, and Epstein-Barr. Its power also extends to helping wipe out sinusitis and bronchitis, as well as reducing hypertension and cholesterol levels. The most important element in olive leaf extract is a compound called oleuropein. When purchasing this supplement, look for capsules standardized to 6 percent oleurpein. The recommended dose is 500 mg daily to fight an existing bacterial or viral infection.

Liquorice: Scientific studies have shown that liquorice stimulates immunity. Its ability to fight flu viruses and bacteria allows using it not only for treatment, but also for flu prevention during epidemics. Liquorice root should not be used in cases of high blood pressure, water retention, pregnancy or if on medication.

It is best to start thinking about immune health before you become ill with the cold or flu virus. Now is a great time to start improving your diet, learning to cope with stress and taking an inventory of the gaps in your diet to help decide which supplements will be of most benefit to you.

Here’s to your health!

 

Benefits of Amino Acid Supplements

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Amino acid supplements can provide a variety of health benefits to those who seek a healthy mind and body. Amino acids that are found in amino acid supplements are used by every cell in the human body and play many vital functions. Important amino acids are usually acquired through amino acid food intake and can also be obtained through amino acid supplements.

Sources of amino acids in food may come from animal or plant sources and includes all types of meat as well as eggs, milk, and cheese. Amino acid supplements in the form of tablets are now also readily available and can help complete the daily body’s amino acid requirements. The amino acids both in food and supplements have a profound effect on nails, hair, muscles, skin, and body organs.

Amino acid supplements

The lack of amino acid in the diet, while not common, may lead to compromised health and deficiency problems. General fatigue and poor muscle strength can be symptoms of lack of amino acid food and amino acid supplements. Other signs for the body’s lack of amino acid are outbreaks of acne and excessively dry skin. These can only be counteracted through the proper and sufficient intake of amino acids through food and supplements.

Because of the benefits of amino acid supplements, a lot of people have included them in the diet. One of the benefits of amino acid supplements are being able to fill in the deficiency of some amino acids that helps in building and repairing different body parts. They also contain ingredients which are essential to certain body functions.

Another benefit of amino acid supplements is its ability to restock the wading acid supply of the body. Studies have shown that one of the benefits of amino acid supplements can aid the growth of lean mass with no ill effects on present muscle mass. Increased endurance and reduction in body fat experienced by many athletes is another benefit of amino acid supplements. Benefit of amino acid supplements in athletes have also shown that little time is sent recovering after extreme training as well as long lasting energy.

Those people who are into body building though may need higher levels of protein or amino acid supplements as these physical activities have a definite effect on protein metabolism. Another of the benefits of amino acid supplements is that it can increase muscular development specifically when involved with heavy resistance training.

Another part where amino acid supplements have proven beneficial is in the treatment of Alzheimer’s disease and chronic fatigue syndrome. It also aids in those people who suffer from bronchitis, depression, and even diabetes. Favorable results also show for amino acid supplement users for high blood pressure as well as enhanced fitness because amino acid supplements meet the protein needs of the body.

Emotional Overeating: Knowing Where to Turn

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Emotional overeating can seem like a prison with no way out, and when you do think of seeking treatment, it can seem too overwhelming to consider. Sometimes it helps to have some simple steps and treatment programs laid out clearly, so it doesn’t seem so overwhelming.

Following is a list of common treatment options for emotional overeating disorder, as well as some tips on things you can do and some cautions on what not to do.

overeating

Common Treatments

First, recognize your problem. Know you’re not alone – the number of people who suffer from emotional overeating disorder is significant.

  • Counseling – Individual, group, or family counseling can prove very helpful for people who experience emotional overeating. Counseling treatment usually involves some nutritional and dietary guidelines and treatment of underlying emotional problems.

  • Surgery – This is a somewhat controversial treatment for emotional overeating – it addresses the physical aspect of the problem rather than the emotional. However, in combination with emotional therapy and extensive medical counseling, surgery is a viable choice for some sufferers. Usually, surgical options involve decreasing the space available in the stomach, usually by a lap-band or gastric bypass procedure.

  • Medication – Under the care of a professional, medications – usually anti-depressants – have been shown to provide relief for many who suffer from emotional overeating. This may be due to the suspected connection between overeating and depression – research continues to point to the relationship between the two problems.

Tips – What You Can Do

  • Exercise regularly – Yes, you’ve heard this one, but it’s really an important aspect of managing emotional overeating. Exercise may improve mood, improve energy levels, and increase your self-image – all part of overcoming emotional overeating. You can start with just 20 minutes of brisk walking three to six times a week.

  • Eat well – What you do eat is as important as what you’re “not allowed” to eat! Sometimes, emotional overeaters can be overcome by cravings for certain “forbidden” foods, like ice cream, candy bars, and potato chips. But if you’re full of and surrounded by healthy foods, you can dig in without feeling guilty. Keep fresh produce on hand and eat lots of lean protein, veggies, fruits, and whole grains.

What Not to Do

  • Keep unhealthy snacks handy – If you don’t have the unhealthy food in the house, you will probably be less likely to head for it in times of emotional distress. In other words, make it hard on yourself to get the foods you want to eat when feeling bad – cross ice cream, junk foods, and fatty snacks off your grocery list.

  • Crash diet – Trying to starve yourself or go on an extended fast is not recommended. You may compromise yourself nutritionally and/or physically, and crash dieting tends to result in more overeating afterward.