May 04

Modify Your Eating Habits to Lose Weight

Do you feel like you have done the most aggressive measures to lose weight? You may be overwhelmed by the need of getting slim so badly that you turn on these weight loss programs. The truth is you could be missing out on the simple ways. Small things if done religiously could yield significant changes. There are several eating habits that could make you lose weight.

Here are some tips that could help you bring sexy back:

Eat Small Frequent Feedings

We are used to eating three full meals and two snacks a day. Small frequent feeding is eating lighter meals at more frequent times. This allows the body to digest the food well and utilize it for your activities.

If you binge or even eat a heavier meal, the body needs more time to absorb the food. This may even lead to eating more. When the elastic stomach is stretched and the food gets digested, it shrinks back to its original state. This could trigger hunger and would cause you to take more full meals.

However, when you eat light meals in an interval of three hours each, you may be saved from getting more calories. You should eat frequently yet within the required daily caloric requirement. Also, this could help prevent diseases such as colon cancer.

Don’t Bite More than What You Can Chew

Have you experienced rushing to the cafeteria in a hurry to be on time for work? This may cause you to eat faster than how you should be. Oftentimes, food particles are not broken down through mechanical digestion in the mouth before you swallow it.

It takes 20 minutes for the brain to detect that you are already full. The stretching of the stomach and the presence of nerves around it send this signal to the hypothalamus. It is recommended that you should chew 30 to 50 times before swallowing a mouthful of food. Also, swallow the food first before having another spoon of it.

Don’t forget to Drink

Most of the time, thirst is mistaken as hunger. The thirst mechanism is weak that the brain would detect the signal that you are hungry. After a meal, we sometimes forget to drink or usually it takes a while before we do so.

The recommended intake of water is 8 to 10 glasses per day. This could vary depending on your activity, the climate and your body mass. Drinking water could make you feel full. Remember that satiety also depend on the stretching and shrinking of the stomach.

Lastly, a sip or a glass of water before each meal would prepare your stomach for the food that you are about to take. This would make the glands of your stomach ready for digestion.

These are simple eating habits that could help you work your way towards losing weight. These practices are proven to cause great health benefits as well. You may not find time to work out in the gym after work yet simple things put into practice may help. After all, weight loss does not have to be abrupt. It should be at a gradual but steady rate.

Apr 28

Sleep Enough To Lose Weight

Are you having trouble sleeping? Lack of sleep affects the body’s craving for food. Studies show that if you don’t get enough sleep, your adrenals produce greater amounts of corticosteroids. This could double your appetite and cause weight gain.

You may be working on a grave-yard shift or getting less sleep because of beating a deadline. Have you ever wondered why you get even heavier when you are stressed out? The hypothalamus, the satiety center of the brain, works by hunger and thirst mechanism. If you are hungry, your brain would tell you to eat. Hunger could be caused by an increase in corticosteroids in the blood. This is the reason why you tend to eat more than you usually do when you lack sleep.

So if you are trying to lose pounds then try working on things that make you overweight. Here are some tips on how to avoid lack of sleep, overeating and the consequence of both- weight gain.

Time Management

Stop cramming on tasks that you could have done days or weeks before the cut-off date. This could add up to the stress and would give you sleepless nights. Work on a monthly schedule so you would not be missing out things to do. Also, using planners or marking your calendars could help you avoid burning your midnight oil just to accomplish things. Aside from avoiding weight gain, time management could also yield better outputs.

Relax

Not getting enough sleep is stress. Oftentimes, when you are experiencing fatigue after a long day’s work, it is hard to doze off. Relaxing in situations like this would be dropping by the spa for a massage or simply having a warm foot bath at home. This may relieve your tired muscles and would allow you to rest well. Also, exercise could soothe your aching body and is proven to promote sleep. When you get enough sleep of 8 to 10 hours a day, this would prevent your corticosteroids to shoot up.

Dealing with Insomnia

If you have a more serious problem with sleeplessness such as insomnia, seek for help. This condition due to several factors such as psychological problems could give you the hardest time sleeping. Seeing an expert on treatment of sleep disorders could help you in dealing with insomnia. Some people who suffer from this end up with a huge appetite. Increased corticosteroid levels and at the same time finding comfort in foods make them gain weight. Some insomniacs suffer from obesity.

Have you ever thought that sleeping could actually make you lose weight? This may be true for some who often lack sleep and end up with a big appetite. However, if you don’t eat as to compensate for the stress then you could end up being underweight.

Remember, too much of anything is bad. There is a thin line between sleeping enough and oversleeping. When you sleep or stay in bed the whole day, you are assuming a sedentary lifestyle. This habit may in turn cause you to swell because of lack of activity.

Apr 28

Lose Weight: Burning Calories 101

How would you know that you are eating more than what is necessary? Your daily activities would determine your daily calorie requirement which also varies according to age, gender and your body mass index.

Burning the calories you had for a meal is not only through exercise. You could do so by doing household chores, office works or even by merely standing to wait for a cab. It is very much advisable though to have regular exercise at least 3 times a week. This could help you get rid of the excess calories and tone your muscles. However, if you‘re eating lesser than what is required to lose weight, you might consider taking more food in doing intense workout.

Know How Much You Burn

In every activity or task, there is a corresponding number of calories used up by the body. This means that you need not starve yourself to death. Eat a balanced diet and get rid of the excess calories by increasing your level of activity.

Some resources would tell you that if you weigh 70 kg, a 15-minute walk would use up 70 calories. Furthermore, if you sweep the floor for 15 minutes, you would be burning 60.51 calories. Read books and browse the internet for articles about activity expenditures.

Compute

If you had 1700 calories from the meals you had for the day, which is more than your required daily intake of 1500 calories, burn the excess. This would require you to know how much energy you use in doing your daily tasks. This is called activity expenditure. If your weight is 70 kg and you take a 15-minute walk to the office, you would approximately be burning 70 calories for this.

Sweeping the floor for 15 minutes would burn 60.51 calories (70 kg weight). Taking the example above, you could burn the 200 calorie excess by performing tasks that you don’t do everyday. Take a 15-minute walk to the office rather than taking a cab. If you do this from home to work and from work going home, you would be burning 140 calories. If after a day’s work you still have the energy to sweep the floor of the whole house, it would help you lose 60.51 of the calorie excess. Adding the energy expenditure for both activities would give you 200.51 calories, which means you have used up the excess.

Is Memorizing the Activity Expenditures Necessary?

Do you really need to memorize how much calories are used up for hundreds of activities that you could do everyday? The answer is, “NO!” Knowing the activity expenditures would be a great way to burn the calories that remain unused and turn into fats. If you are on a strict calorie counting then knowing how to get rid of the excess would be a great way to avoid gaining weight.

If you feel like you binged in a meal, you could compensate by adding tasks that could use up your energy. Productive activities that you add to your usual schedule would make you accomplish things and at the same time burn the excess calories.