Just Keep Trying

As a mum over 40, keeping in shape is harder than it used to be. I weigh more now than I ever have but I am happy with that. I don't obsess about food, but I try to eat healthy most of the time. I enjoy a treat and a small amount of alcohol. Life is for living right?

Maybe life is for living but at the same time I don't want to put myself at risk from poor health due to being over weight and unhealthy.

Some days I might struggle with life in general and feel like having crisps or cake or chocolate. If that's what my body craves then I go with it. I don't beat myself up about it or skip meals to make up for it. Instead I accept that, that is what I wanted to eat at that particular time. I don't run or bike an extra 5 miles to burn it off. Instead I tell myself that I will eat healthier the rest of that day or the next day. This usually happens.

When I've had a day of eating junk my body lets me know. I feel bloated and sluggish and it is a reminder that it is ok to go off track ocassionally as long as I get 'back on track'. I don't let it get me down or beat myself up about it.

The point I am trying to make is that if you're trying to lose weight or getting fitter, then there might be times when you go off track. Accept that it is normal and you chose to do that. Get back to it and just keep trying. After all what can be worse, going off course a little or never trying in the first place?

Hunger Is Not A Sign To Snack

Healthy eating is obviously about putting the right kinds of food in your body, but it’s also about having the right attitude to food.

Food plays too many roles in our lives. We use it to cheer us up when we’re sad or bored and to communicate the kind of person we are.

To be a healthy eater means eating for the right reason: hunger. It’s time to rediscover the feeling of hunger. An easy way to do this is to stop snacking and start having three proper meals a day.

Studying the behaviour of overweight and obese people, I often hear them say they overeat because they feel hungry between meals.

But they’re not really hungry — they’re getting hungry. It’s natural and not something to panic about if you’re eating a proper breakfast, lunch and dinner. It just means you’ll really enjoy your next meal.

Eating when you’re hungry is a nice feeling. I’ve found that it’s only when people don’t eat proper meals that they want snacks.

THREE-MINUTE CRAVINGS RULE

Remember that hunger isn’t just a physical process to do with how full or empty the stomach is — feelings of hunger essentially come from the mind. So if you crave something and feel you can’t think straight until you’ve had it, it’s worth exploring what is going on psychologically.

People like to think cravings are biological or due to an ‘addiction’, and tell themselves they ‘need’ a chocolate bar. In fact, it’s not the actual food they crave, it’s the meaning they have wrapped around the food. Chocolate represents a distraction, a break from work or a treat after a hard day.

Craving episodes last only a few minutes, so distract yourself — chat to a colleague or take a walk — then see if you still feel so desperate for it.

Last year, psychologists at Plymouth University and Queensland University of Australia reported that playing the computer game Tetris for three minutes reduces the strength of cravings for food and soft drinks. They suggested that during a craving, people visualise food they are thinking about — a visual task such as Tetris can disrupt this.

IMAGINE HOW YOU’LL FEEL AFTER A CAKE

Many people weaken at the sight of a shiny eclair or a basket of fries. But a good way to resist is to think about how you’ll feel afterwards — guilty, overly full and wishing you hadn’t.

Psychologists call this ‘anticipated regret’ — a technique shown to be effective for changing health behaviour such as exercise and food choices.

You could even picture your liver struggling to digest that food or the pockets of fat in your tummy or thighs desperate to suck up the calories.

If you embed that image in your mind, linking it to the food, you won’t want it the next time it’s winking at you from the shop window.

Even better is to think about how wholesome and smug you’ll feel after eating something healthy. I never liked running, but after doing a charity run following a friend’s death, I started doing it more regularly.

What motivates me is to think of the smug feeling I’ll have when I’ve finished. Don’t frame it in your mind as a loss — frame the healthy choice as a gain. You’ll feel proud of yourself for looking after your health.

Source: dailymail.co.uk/health/article-3448464/Ten-mind-tricks-make-healthier-eater.html#ixzz4CzaxMGYN

The Surprising Habit That’s Causing You to Over Eat

You’ve even been eating healthier this summer and are probably in the middle of getting a rockin’ bod with our Best Bodies challenge. So what could be the culprit behind those few extra pounds you’ve put on? Here’s the hard truth: drinks after work may be to blame, but not in the way you think. 

According to a recent study, alcohol exposure sensitizes the brain’s response to food aromas and increases caloric intake. That means that those pre-dinner rooftop drinks could be affecting the cravings in your belly, convincing you to place a heartier dinner order than you normally would. “The ‘aperitif effect,” or consumption of more food after drinking, has been known for some time now, but there has never been a consensus on what causes you to eat more—what alcohol is doing to lead to this,” says William J. A. Eiler II, PhD, lead author of the study. “Our findings lead us to believe that alcohol may make the aromas from food more appealing.  As a result of the food smelling better, we may be compelled to eat more of it.”

The study involved 35 healthy women, who received alcohol via an IV drip on one visit and a placebo during another. Wondering why they didn’t just line up glasses of wine? The goal of the test was to look solely at the brain’s role with alcohol consumption, minus any interference from the stomach. The participants’ brain responses to food and non-food aromas were then measured in response to two lunches: pasta with Italian meat sauce and beef with noodles. The study’s findings indicated that participants ate more when they received intravenous alcohol. 

So how much alcohol until you notice the effect? “That is a good question and one that will have to be answered by further research,” says Eiler.  “In our study, we maintained all our subjects at a breath alcohol concentration of 0.05 percent, which is equivalent to a couple of glasses of wine. I would hazard to say that there is likely a ‘sweet spot’ where drinking before a meal increases your consumption, with too little having no effect and too much leading to a decrease in eating.”

For those of you who are keeping an eye on your weight, be aware of the amount of and what types of pre-meal beverages you’re consuming. For example, your favorite craft beer might be pretty calorically dense, explains Eiler. “This can be compounded by the aperitif effect as you are not only increasing your caloric intake by drinking, you are likely to indulge a little more while eating your meal,” he says. A solid rule of thumb: When you know you’ll be drinking, “plan ahead by preparing smaller portions or making healthier choices.”

Source: self.com/food/food-news/2015/08/the-surprising-habit-thats-causing-you-to-overeat/

Why Do We Gain Weight as We Age?

As we age, a decrease in our physical abilities leads to a decrease in our metabolic rate (amount of energy used in a given period), which in turn contributes to weight gain. The physiological changes that accompany increasing age affect the body's composition and cardiopulmonary (heart and lung) function, thus reducing our ability to work and exercise and lose weight. Genetics, muscle mass, gender, calorie consumption versus expenditure, and lifestyle are all factors in weight gain.

Changes Occurring with Age 

A decline in our physical abilities starts around age 30, continues throughout our life, and reaches a plateau between ages 60 and 70. After the plateau, a slower decline follows. The rate of decline varies with our individual level of fitness as well as our lifestyle. The speed at which our nerves conduct impulses declines approximately 15%, resulting in decreased reaction time and slowness in performing tasks. Maximum breathing capacity decreases approximately 40% during this period. Individuals with chronic lung disease, such as emphysema, suffer a more significant decline. Cardiovascular function declines approximately one half of one percent each year starting around age 30. It is no coincidence that many world-class and endurance athletes begin gradually leaving their sport after this age. There is a 40% to 50% reduction in muscle mass during this period with a similar decline in bone mass. There is a simultaneous increase in body fat in both men and women. The metabolic rate also declines with age. This decline is mostly affected by muscle mass. Regular exercise helps to preserve muscle mass, particularly muscle loading exercises such as weight training, walking, and physically challenging occupations.

Behaviors such as frequent dieting have been shown to affect the resting metabolic rate and your weight. Individuals who diet frequently have a significant decline in their basal metabolic rate. This decline is prolonged and sustained for several months and cannot be attributed to that expected from a loss in muscle mass or fat free mass. Periods of extreme starvation can produce as much as a 45% decline of the metabolic system. Studies have shown that calorie restriction in short-lived animal species not only causes a decrease in the basal metabolic rate but also an increase in lifespan. Studies are now underway to evaluate calorie restriction in humans and its effect on longevity.

Physical activity refers to body movements that result in the production of energy. The type, frequency, and duration of activity, as well as rate of progress, should be considered when choosing an exercise program. Physical activity has been shown to decrease the occurrence of some chronic diseases. There is a large body of evidence that the risk of death from disease is decreased in individuals who are physically active. The strongest evidence of this has been shown for coronary artery disease. There is moderate evidence that physical activity decreases the risk of hypertension, obesity, colon cancer, noninsulin-dependent diabetes, and osteoporosis. Physically active individuals have been shown to perform daily activities with less effort.

Source:hughston.com/hha/a_15_2_4.htm

Why fat people have a worse memory than thin people

Fat people have a worse memory than thin people, experts have found.

In a small study, tests showed being overweight was linked to worse “episodic memory” or the ability to recall past experiences.

Ann the research published in the Quarterly Journal of Experimental Psychology says a less vivid memory of recent meals may lead to overeating.

However, other aspects of memory like general knowledge were unaffected by weight.

Fifty people with a Body Mass Index ranging from 18 (healthy) to 51 (very obese) took part in a memory test where they had to “hide” objects at different times and on different scenes displayed on a computer screen.

They were later asked to recall what they had hidden, when and where. The results revealed obese people’s scores were 15% lower than thinner people.

Dr Lucy Cheke, of the University of Cambridge , said: “The suggestion we’re making is that a higher BMI is having some reduction on the vividness of memory, but they’re not drawing blanks and having amnesia.

“But if they have a less strong memory of a recent meal, with a less strong impact in the mind, then they may have less ability to regulate how much they eat later on.”

Hunger hormones play a huge role in how much we eat, but it is believed our minds play a role too.

People watching TV while they have their dinner have been shown to eat more or feel hungrier sooner. And those with amnesia will have repeated meals in a short period of time.

Two in three adults in the UK are overweight or obese.

Dr Cheke added: “It is too early to talk in terms of advice, but we are certainly beginning to observe the mechanisms that obesity perpetuates itself.

“Concentrating on your food has been a message for a long time, but that may be a bit harder if you’re overweight. Hopefully knowing what’s going on will help us to develop ways of helping people.”

Source:msn.com/en-gb/health/fitness/why-fat-people-have-a-worse-memory-than-thin-people/ar-BBq4OdM

What's The Secret To Weight Loss?

Exercise is great, keeps you healthy, improves your fitness, reduces stress and helps with weight loss.

However, this is just a small part of the best way to lose weight. By far the most important thing is your diet. Diet has a much greater impact on body weight and health than exercise.

Now I hate the term 'going on a diet'. To me that immediately makes me think that I will have to cut out some of my favourite foods. I prefer to opt for healthy eating.

During the week I try to eat healthier. I try to eat foods that are as natural as possible and not loaded with toxins. If you would like to read more about a previous article I wrote on 'non-toxic eating' you can view it HERE

I eat this way as best as I can during the week and relax a bit at the weekends when I go out. There's nothing I like more than a nice cappuccino and cream scone after a good walk along the coast.

I also find that when I eat as natural as possible that I don't suffer from bloating and feeling uncomfortable. To me that speaks volumes about what processed, sugary foods do to my body

One thing I also do is to make sure I am eating enough. I hear too many times of people who try to lose weight by not eating. Yes initially you may lose some weight but then it will become difficult as your body holds on to as much fat stores as it can (the body is a clever tool and will store as much weight as it can not knowing when it's next meal will be or if at all). Also you will lose essential muscle tone.

My advice would be to find an eating plan that works for YOU. Forget diets and concentrate on eating healthy and reducing the amount of processed, sugary foods you eat. Try not to eat too late at night (definitely no later than 8pm). Have a treat if you fancy it but keep it to a minimum and have it as just that, a treat. Take daily exercise and follow the 80/20 rule - 80% of your effort should be down to what you eat and 20% effort on exercise.

19 Super Foods To Naturally Cleanse Your Liver

Eating the right foods is key, so here is a list of foods you can include in a diet that will promote a wholly natural, and perpetual cleanse of your liver.

Apples contain high levels of pectin, plus other natural chemicals which actually support your liver and facilitate the cleansing operation.

Asparagus is an excellent diuretic. A diuretic is a substance that helps to promote the production of urine, and as urine is the way that you body naturals evacuates itself of any excess toxins, asparagus actively helps to support detoxification.

Alternative grains can lighten the work that your liver has to do. Ordinary grains such as wheat, and flour made from wheat, contain gluten, which can be difficult to digest and is an allergen for many people. Substituting different grains, the likes of buckwheat, millet, and quinoa can make a significant difference.

Avocados are fantastically good for you as a source of nutrition. This renowned super-food also contains a compound known as glutathione, which is essential in helping your liver to extract toxins.

Beetroot (Beets) and carrots are another good source of glutathione that aids your liver to detox. They are also rich in flavonoids and beta-carotene, which both support healthy liver function.

Brussels sprouts are a rich source of the mineral sulfur, and the antioxidant glucosinolate. Both of these substances encourage your liver in producing certain enzymes that can prevent damage caused by both dietary and environmental toxins.

Cabbage facilitates your body’s production of ITCs (Isothiocyanates), another important substance that promotes the manufacture of detox enzymes.

Citrus fruits, and particularly lemons and limes, contain boatloads of vitamin C. This boosts liver function and helps to transform toxins into substances that are them more easily mopped up by water.

Cruciferous veggies such as broccoli and cauliflower also contain the antioxidant glucosinolate, the antioxidant that promotes the production of toxin busting enzymes.

Dandelion root makes a great tea which helps the liver to break down fat. It also boosts the manufacture of amino acids, another substance essential to the detox process.

Garlic s a rich source of Sulfur, (a great detox support agent), plus Allicin and Selenium, both of which are an important aid in helping to cleanse your liver.

Grapefruits are an excellent source of vitamin C, glutathione, and antioxidants, all of which combine to boost the manufacture of specific enzymes that can rid your body of various toxins including certain carcinogens.

Green tea contains a particular type of antioxidant known as catechins which are well known as substances that support healthy liver function.

Leafy green veggies contain certain chlorophylls that have the ability to absorb toxins that contaminate your body from the environment. They also help to deal with various chemicals, heavy metals and pesticides that find their way into your body system.

Olive oil and other cold pressed natural oils such as flax seed and hemp, also support healthy liver function, helping to produce a lipid base that assists with the absorption of toxins.

Spinach is another excellent source of glutathione.

Tomatoes are yet another great source of glutathione, but they also contain a substance known as Lycopene which can help to protect you against certain types of cancer including breast, lung, and skin cancer.

Turmeric is a spice that not only adds bags of flavor to soups stews and casseroles, but that also promotes the manufacture of detox enzymes.

Walnuts are packed with Omega 3 fatty acids, glutathione, and the amino acid, Arginine; all of which enhance the liver’s cleansing powers, and in particular help to rid your body of excess ammonia.

Source:justnaturallyhealthy.com/2015/04/21/19-super-foods-to-naturally-cleanse-your-liver/?c=nsfb

Is Diet Coke Making You Fat?

People who drink at least one can a day have larger waist measurements

• Regularly drinking diet fizzy drinks adds inches to a person's waistline
• Scientists found those who drank at least one a day gained 3 inches 
• Large waistlines linked to diabetes, stroke, heart attack and cancer 

Dieters opting for low-calorie fizzy drinks to help boost their weight loss may see their waistlines expand instead, experts have warned.

Rather than encouraging the pounds to drop off, a new study has shown regularly drinking diet sodas adds inches to a person's waist measurement.

Scientists at the University of Texas examined the lifestyles of 749 Mexican-American and European-American people, over the course of nine years, in which 466 participants survived.

They tracked the number of fizzy drinks each person consumed, and whether or not they were diet drinks.

A new study has shown those participants who drank at least one diet fizzy drink a day gained at least three inches to their waistlines over the course of nine years 

They found those who indulged in at least one diet drink a day gained at least three inches to their waistlines. 

The participants were interviewed at the beginning of the study and at three follow-up visits, where researchers measured their waist circumferences and other parameters. 

Of those who said they never consumed diet fizzy drinks, waist circumference increased by less than one inch over the nine-year study period, said Sharon Fowler, one of the study's lead authors.

Among those reporting occasional consumption - drinking less than one diet soda a day - waist circumference increased by around two inches.

And for the group who said they consumed diet fizzy drinks every day, often more than once a day, waist circumference increased by more than three inches. 

Past studies have highlighted the dangers of accumulating fat around the waist.

Researchers have linked visceral fat - that which builds up around internal organs - with increased inflammation and risk of metabolic disease, diabetes, heart attack, stroke, cancer and mortality.

Dr Fowler said: 'Because the study measured waist circumference as well as total weight, we were able to look at what happened to participants' abdominal obesity.

'The increases in abdominal fat were more than three times as great in daily diet soda users as in non-users.

'This is during the very time in life when increasing waist circumference is associated with increased risk of these serious medical conditions, and mortality itself.' 

In 2008 the same scientists published research which looked at the association between drinking artificially sweetened drinks, and long-term weight gain in participants.

Experts warned diet fizzy drinks are linked to people gaining and not losing weight. Dr Sharon Fowler said the findings are consistent with past research linking diet sodas to increased risk of diabetes, heart attack, stroke, and other medical problems

They found that among more than 3,600 25 to 65-year-old Mexican-Americans and European-Americans followed for seven to eight years, body mass index and the risk of obesity rose consistently the more artificially sweetened drinks a person consumed.

As part of the new study, the researchers adjusted statistically for a large number of variables that could have affected the findings, including initial waist size, exercise level and whether the participant had diabetes or smoked.  

These results are consistent with findings from a number of other observational studies of increased long-term risk of diabetes, heart attack, stroke and other major medical problems among daily diet soda users

Dr Sharon Fowler 

'Even when you adjust for those things, you have this independent effect of diet soda consumption on waist circumference change over time,' senior author, Dr. Hazuda said.

'There is definitely debate about whether the association between diet soda intake and cardiometabolic risk, which has been detected in several large observational studies, is based on an actual causal relationship,' Dr Fowler added.

'We are simply reporting the statistical association we found: that, over almost a decade, waist circumference increased significantly, in a dose-response manner, with increasing diet soda intake in this group of older individuals. 

'These results are consistent with findings from a number of other observational studies of increased long-term risk of diabetes, heart attack, stroke and other major medical problems among daily diet soda users.'

Their findings were most pronounced among those people who were already overweight or obese at the outset of the research.  

'In spite of these limitations, however, the evidence, taken together with relevant findings from other studies in both humans and animals, is pretty compelling,' Dr. Hazuda said. 'We're trying to provide the evidence base for meaningful decision-making to improve both the health of individuals, and the public health.'

Source: dailymail.co.uk/health/article-3028911/Is-Diet-Coke-making-fat-People-drink-one-day-larger-waist-measurements.html#ixzz3WiTaawXf 

Keeping A Food Diary

Try this trick if you're watching your waistline​

Trying to shift some weight? Perhaps it's time to have a closer look at what you're eating and more importantly, why you're eating it. Have you ever reached for the Ben & Jerry's after a break up or a hard week? We often reach for food when we are under stress or feeling down, even though we aren't actually hungry. Sleep deprivation is another common food-trap and often sees people overeating unnecessarily.  

So how do you get back in control? Try writing a food diary. Make a note of what you eat, when you eat and how you're feeling at the time. Be honest with yourself and you'll soon start to see patterns in your eating habits. Maybe you'll notice that at 2pm you get a real energy slump and rely on sugary treats to perk you up. Then, you can plan to take healthy, low-sugar snacks to work the following week to help you through the afternoon whilst avoiding a roller coaster ride of your blood sugar levels spiking and crashing. 

You could also try an app such as myfitnesspal which helps you track how much you're eating. It works the same was as a traditional food diary, but it is easier and more discrete than carrying around a pen and paper, plus you can search the huge database of foods to save you obsessively reading labels before you bin your lunch! 

Now that we know hunger can be a trick of the mind, we're feeling a bit bamboozled! Nutritionist Lowri Turner explains how to tell when it's the real deal and not an emotional response: 

Real hunger is recognisable by physical symptoms. You may hear growling in your tummy, or feel lightheaded or even a bit sick. Identify whether you're genuinely hungry by paying attention to these signs, then grade yourself on the Hunger Scale below. You should aim to eat at 3-4 and stop and 6-7.  

1. Physically faint 

2. Ravenous 

3. Fairly hungry 

4. Slightly hungry 

5. Neutral 

6. Pleasantly satisfied 

7. Full 

8. Stuffed 

9. Bloated  

10. Nauseous 

Start your food diary today and fast track those weight loss results!

source: womensfitness.co.uk/weight-loss/1022/food-diary

How To Slim Down The Stomach

Stop Yourself Eating When You're Not Really Hungry With 4 Quick Steps

Do you ever down a snack and feel zero satisfaction afterward? Or find yourself wanting to eat while staring off into space at work? Then there's a good chance that you've eaten for a reason other than your body needing nourishment.

Hunger is your body's fuel gauge," says Michelle May, M.D., author of Eat What You Love, Love What You Eat and creator of the Am I Hungry? Mindful Eating Program. "The trick is to pay attention to the signals for hunger before you eat. It's like checking your fuel gauge before getting off the highway for gas."
Here's May's step-by-step process for doing just that:

Pause Before You Eat

"The key is awareness," says May. "When you feel like eating, always pause in that moment between wanting to eat and actually eating." This is where you'll figure out if you're hungry or just bored, tired, stressed, or thirsty. May says you shouldn't necessarily be eating every two or three hours like some experts suggest—only when you're truly hungry —but that you can check in every two or three hours if you're busy and often forget to eat until you're starving.
"Letting your body get to the point of famished is also dangerous," she says. "Your blood sugar is super-low, and all balanced diet ideas and enjoyment goes out the window, so you may overeat." Set an alarm on your phone if necessary.

Check for Hunger Cues
May recommends placing your fist over your stomach, right below the breastbone, and checking for signals of true hunger. "Draw all attention to that area," says May. "You should look for physical symptoms like pangs, growling, and feelings of emptiness—or if the area feels full or stretched." If it's the former, you're probably truly hungry. If it's the latter, you're probably craving something other than food.



Do a Body-Mind-Heart Scan
May says you can look to three different areas to determine whether you need to eat or whether you just want to eat: "I recommend doing what I call a body-mind-heart scan," she says. For body, May says you should start scanning from head to toe and just notice the various sensations in your body. Often tension, like in the neck and shoulders, can signal anxiety or stress, not hunger.
For mind, if your productivity is down and you find yourself wondering about what's in the break room or where you'll eat your next meal, you're probably not hungry, you might just be bored. For heart, listen to your emotions.
Are you feeling tired from a late night out or stressed about a work deadline? Your anxiety might be provoking "head hunger," says May. "Do this before you start to eat," she says. "If you're not truly hungry, you'll start to eat and not feel satisfied [since you're not addressing the true root of the problem], causing you to eat more and more."

Address Your Needs (Beyond Food)
If you're ever unsure whether you're truly hungry—and know you're not totally famished—try to address other issues before you nosh.
Step outside for a walk around the block to relieve stress, lie down for a 20-minute power nap if you're tired, or down a glass of water to try and eliminate lingering thirst.
"You may just need a few moments to re-center," says May. If, after you do this, you feel like your hunger has increased (since you haven't eaten anything), you can be sure it's your appetite that needs to be dealt with—and not some other issue.







Source: today.com/health/4-steps-stop-you-eating-when-youre-not-really-hungry-1D8004