Posts tagged thinspo
Posts tagged thinspo
Your guide to melting fat for good!
EAT FIVE MEALS A DAY
That’s three square meals and two snacks. In the study published in the American Journal of Epidemiology, researchers found that people who ate four or more times a day had half as much risk of being overweight as those who ate three times or fewer. But don’t take that as an invitation to eat three feasts and two 900 calorie “snacks”
FILL UP ON FIBER
"Fibre is the best food you can eat when you’re trying to lose weight", says Jose Antonio, Ph.D., the director of the International Society of Sports and Nutrition. Here’s why: it slows your rate of digestion, which keeps you feeling full longer and reduces sugar cravings. And because it binds to other foods, fiber helps hustle calories out of the body. In fact, a study determined that people who consume 24 grams of fiber daily earn a 90-calorie free pass. Your goal: 5g fiber at each of your 5 meals.
PUT A LIMIT ON STARCH
You can learn alot from history. Since 1980, the average person’s calorie intake has grown by 500 calories a day, nearly 80% of which can be attributed to carbohydrates. Simultaneously, the prevalence of obesity has increased by 80%. The lesson: cap your intake of the most carb-dense foods- starches such as grains and potatoes- at a total of two to three servings a day. [One serving is the equivalent to one slice of bread, 1/2 cup cooked pasta or rice, or one potato] And, as a rule, empathize the highest-fiber, least-processed versions of these foods- breads, pastas and cereals that are made with “100% whole wheat”; brown rice instead of white; and whole potatoes, including the skin.
DON’T OBSESS OVER CALORIES
A good diet is effortless, calorie counting is not. See the disconnect?
By frequently eating the right foods- like those rich in fiber- you’ll eliminate hunger and simultaneously control your calorie intake, without having to track your diet to the tiniest detail. The result is simplicity, which increases the likelihood that you’ll stick to the plan. [Note: if you’ve followed all the rules and still can’tlose weight, then start counting them] Keeping with that, here’s how to round your diet- and lose your excess baggage with ease.
- Never restrict your produce intake. Regardless of how many fruits and vegetables you consume to meet your fiber quota, you simply can’t get enough of these foods. With the exception of potatoes, they contain very few calories, very little starch, and a wealth of fiber. Consider them a nutritional freebie.
- Have some protein with every meal. At each meal, try to to get a serving or two of high-quality protein- yoghurt, cheese, milk, meat, eggs, nuts, tofu, etc.
- Don’t be afraid of fats. Fats can make yu thin. By replacing some starches with fat- which takes longer to digest than carbohydrates- you’ll stay full longer. Get a serving of nuts, seeds and avocado in your meals to reep all the benefits.
RISE AND DINE
Never-mind what you’ve seen at Denny’s- overweight people skip breakfast. University of Massachusetts researchers recently discovered that people who don’t eat in the a.m are significantly more likely to be obese than those who make breakfast an everyday habit. Try to make a habit of always eating your first meal of the day within an hour and a half of waking.
…and find something beautiful about yourself.
It’s time to stop bashing ourselves for what we don’t have, and find gorgeous things about ourselves that make us unique.
For example, I love my eyes and my collarbones.
Light, rich in quick-energy carbohydrate and easily digestable, lychees make an exotic change from other fruit-bowl favourites. Deliciously refreshing lychees are the perfect nutritious snack to have before exercise or between training sessions. Available fresh, dried or tinned, nine lychees provide an adult’s recommended daily intake of vitamin C and 15% more polyphenols than the same number or grapes. To open a fresh lychee, score down one side with a knife, peel off the crocodile-like skin and lift out the transparent, juicy flesh. Mind the big seed inside.
Follow these safe, easy and effective tips to assist in dropping a dress size in a few short weeks!
1. NOTICE YOUR EATING PAUSE.
Towards the end of a meal, most people put down their fork and pause. This is the body’s subtle que that it’s had enough. It’s being at the point of not too full, not still hungry, and totally satisfied.
2. ENJOY EVERY MOUTHFUL.
Mindful eating is the key to becoming fully aware of your food. It has been shown to reduce over-eating. Slow down your meal, and enjoy all the flavours and textures. Don’t read work or watch TV, and take a moment to appreciate your food before you begin. And as you eat, be aware of how it makes you feel.
3. FORGIVE YOURSELF.
You are not perfect. You must accept that you are human- and a very hungry human- at times. Not all is lost if you make one mistake. It’s a new day, and a new chance to make healthy choices.
4. LOVE YOURSELF.
When a cherished friend, lover or relative comes over for dinner, you don’t feed them junk food, do you? Then why feed it to yourself? You deserve more than that. Show yourself some loving with healthy, nourishing food, and your body will love you back.
5. BE OLD-FASHIONED.
When you look at photos from 50 or even 30 years ago, something really does stand out- people were a healthy weight. Our grandparents didn’t work out or count calories. Why was it easier for them? Simple. Unprocessed, home-cooked meals of veggies and such, no snacking, and a walk every day.
6. LOOK IN YOUR MEDICINE CABINET.
Antidepressants, antibiotics and the Pill all inhibit insulin activity, which can cause minor to significant weight gain. There may be alternatives. Talk to your doctor [note: never stop antidepressants suddenly].
7. SKINNY FOLLOWS HAPPY.
Happy people are more active, sleep more, and have lower levels of stress hormones- which are all key ingrediants for a healthy weight. Follow your bliss, and the weight loss will happen.
8. ACCEPT THE TASK.
It takes some work to prep and organize healhy foods. Yes, you may have little time on your hands, but if you have time for Tumblr, then you have time to pay attention to what goes in your mouth.
9. DOUSE THE FIRE.
Chronic low level inflammation causes weight gain. Inflammation is the unfriendly body chemistry that causes headaches, fatigue and matabolic shut-down. It’s caused by smoking, pollution, wheat, processed foods, trans fat and antibiotics. Douse the fire with natural anti-inflammatories, like probiotics, tumeric, fish oil and dark green leafy vegetables.
10. DON’T FALL FOR LABELS.
Don’t be fooled by products that shout “no fat” or “sugar free”. This can generally equal “chemical shitstorm”.
11. TAKE AN HONEST LOOK AT SUGAR.
Chances are, you eat more than you realise. refined sugar can be used to sweeten yoghurts, muesli bars, cereals, buiscuts, ice-cream, and cake. If you are eating these foods more than once a week, chances are you are eating too much refined sugar to be able to lose weight. If things need to be sweetened, look at raw sugar or natural sweeteners.
12. WARM YOUR TUMMY.
According to traditional Chinese medicine, the seat of a good metabolism is a warm spleen or “centre”, which provides strong digestion and active metabolic rate. A cold centre could manifest as chronic bloating, thyroid disorders, and weight gain. Warm your centre with cooked foods, spices like cinnamon and ginger, and warm drinks.
13. MOVE TO FEEL GOOD.
Find an exercise that you love to do, and let your body get stuck into it. For a healthy body, exercise is not a chore.
14. RE-DISCOVER HUNGER.
Are you really hungry, or just bored, anxious or uncomfortable? Discomfort of any kind can masquerade as hunger, and the only way to see it through is to reacquaint yourself with tummy-runbling-hunger. Next time you’re about to snack, look for that feeling.
15. SLEEP FOR APPETITE CONTROL.
An imbalance in the hormones leptin and ghrelin cause constant hunger that cannot be withstood by simple willpower. How can you normalise these hormones? Easy- sleep more. Aim for 7-8 hours a day.