Top 10 Secrets To Successful Weight Control

Weight control and weight management are really two sides of the same coin. In reality, the habits that help you drop pounds are the same ones that will help you maintain it. After all, losing weight isn't really considered a success unless you manage to keep it off. 

Dietician Susan Bowerman shares her secrets to successful weight loss.

The top 10 strategies of successful 'losers':

1. They get to know themselves really well

One key to success is learning how to manage your own high risk situations - such as eating when you're stressed or cleaning your plate out of habit rather than hunger. Successful losers are adaptable and plan ahead - they know what situations might get them into trouble and have a backup plan for dealing with them.
  
2.  They get a lot of exercise

On average, successful losers get about 60-90 minutes of moderate to high intensity exercise daily. The most popular exercise is walking, and it is simple and safe. Your only investment is a good pair of walking or running shoes. 
  
3.  They set goals and monitor their behavior

Setting goals for those you will measure, like how many minutes you walk, how many calories you take in, or how many sit-ups you do, are helpful because you can track whether or not you meet those goals. Successful losers keep track of how much exercise they get, and they keep food journals, sometimes using a food log to plan meals ahead of time. These self-monitoring strategies are critical and provide much needed feedback on behavior changes.
  
4. They have regular meal patterns and frequency

Many people get in trouble with their weight because their eating patterns are so disorganized. Successful losers report that eating at regular intervals and snacking only when they hungry are keys to success. Skipping meals usually backfires, and having routine meal times means that you don't go long stretches without food, which often leads to excessive snacking or larger meals.
 
5.  They eat a low fat, nutrient-dense diet

No surprises here, but a high quality diet, one with plenty of protein, fruits, vegetables and whole grains, is what keeps people satisfied. The fruits, veggies and whole grains are bulky and filling, and their calorie cost is relatively low. Adequate protein is key, since protein is highly satisfying and will help keep snacking at bay between meals.
  
6.  They practice portion control 

Learning the portion size you need to eat to in order to feel 'not hungry any more' can help trim your intake significantly. Portion control strategies include using smaller plates, serving your food in the kitchen (rather than having serving dishes at the table), and using meal replacements such as protein shakes or bars.
  
7.  They practice stress management 

By learning what size portion you need to eat to feel 'not hungry any more' rather than feeling 'stuffed' you can help trim your intake significantly. Portion control strategies include using smaller plates, serving your food in the kitchen (rather than having serving dishes at the table), and using meal replacements such as protein shakes or bars.

8.  They have an attitude adjustment
Many people who have successfully controlled their weight say that they had to change their thinking about dieting and weight control. Some felt it was 'in their genes' to be fat, or that they couldn't lose because they'd never been successful in the past. Eventually, they faced the problem head on, recognizing that success would come through a series of small steps and a lifelong commitment to a healthy lifestyle.
  
9. They adopt a plan and stick to it
Once you have an established routine of how you generally eat and how frequently you exercise, learn to stick with this routine, day in & day out. People who have controlled their weight and are successful maintaining it do this - even when on vacation or eating out. You may eat out less often, simply because you prefer having more control over what you eat by preparing meals at home.
 
10. They have learned to control their environment

Successful losers learn how to control situations that are likely to get them into trouble. The foods that are available in the refrigerator or cupboard at home, in restaurants, at the workplace or in the grocery store are all environments that can be controlled. To gain control over the food environment, keep 'safe' foods in the house, choose restaurants where you know you can get foods that you want, bring appropriate foods to work, and prepare a shopping list before you go to the supermarket.

Follow the top ten tips above to help develop healthy weight loss strategies for a healthy lifestyle.

EAT RIGHT & SLEEP TIGHT

EAT RIGHT & SLEEP TIGHT

Getting a good night's sleep should be one of the easiest and most natural things to do. But busy lives and hectic schedules make us less likely to eat properly, and bad food habits can prevent us from getting good quality sleep.

"When we're busy, we tend to eat less than we should during the day, and then much more than we need in the evening. This is exactly the opposite of what we should be doing," says Luigi Gratton, M.P.H., and Vice President of Nutrition Education.

Gratton suggests being aware of how certain foods can affect our sleep pattern. Protein-heavy foods stimulate the production of chemicals in the brain that keep us alert, and large meals eaten just before bed can lead to indigestion and heartburn - a perfect pairing to keep you up at night.

Low-fat, high carbohydrate meals are digested more quickly, and stimulate the production of different brain chemicals - ones that help aid relaxation and facilitate sleep. So it's best to opt for a high protein breakfast and lunch to keep you alert and clear-headed all day, and save the carbohydrates for dinner.

If you're like most people, caffeine is a stimulant, so a cup of coffee before you hit the sack is probably unwise. Both caffeine and alcohol can disrupt normal sleep patterns; you might be able to fall asleep, but not for long. This makes it hard to reach the deepest and most restful stage of sleep. So even with a full eight hours, you still feel sluggish in the morning. Chances are you'll also be roused from sleep by a full bladder, since both caffeine and alcohol act as diuretics.

Whether or not to snack before you go to bed depends on your usual patterns. If your evening meal is small and light (and early), then a light snack is fine if you feel it helps you sleep and you can afford the extra calories. Calcium-rich foods like milk and yogurt are good choices, since calcium helps muscles to relax.

Good nutrition for a good night's zzzz's:

·  Have a lighter dinner, focused on salad, vegetables, fruits, whole grains and beans

·  A bowl of lentil soup with a salad and some fruit for dessert

·  If you know that caffeine keeps you awake, avoid caffeine-containing beverages for 6-8 hours before going to bed

·  Keep your alcohol intake moderate to avoid sleep disruption

·  Drink most of your fluids during the day, and cut back after dinner. If you need to take medications at bedtime, use only a small amount of water

·  If you like to have a bedtime snack, include foods that are high in calcium to induce muscle relaxation

·  A cup of warm milk is an age-old remedy for sleeplessness, and for good reason

Follow the tips above to help get a restful night's sleep, and develop healthy sleep patterns for a healthy lifestyle.

Hydration & Exercise

Around 60-70% of the human body is composed of water, so it's fair to say that water is vital for survival. It functions to keep our body temperature regulated, allows us to breathe, is essential in digestion and excretion, assists body movement, just to name a few! Drinking 8-10 glasses of water each day is recommended, but during exercise or when in hot environments, we need to drink more, because we sweat more.

Do you know: 

Studies have shown as little as one percent dehydration can cause major changes in body temperature, while two percent dehydration will drop your performance levels significantly! So to operate efficiently, it's crucial to keep your fluid levels up. But is water enough? Or do you need a sports drink to stay properly hydrated? Sports drinks will keep you well hydrated and give you energy if you're participating in high intensity exercise for more than an hour. However, if you're not exercising to this level, plain water will do just fine.

What defines a sports drink? 

Sports drinks (sometimes called electrolyte or isotonic drinks) are developed to contain the right level of carbohydrates and electrolytes (such as sodium and potassium) to keep you well hydrated, replacing what is lost from the body during exercise.

Other drinks that contain high amounts of carbohydrates (such as Lucozade and Red Bull and soft drinks) stop water being absorbed quickly and therefore can delay hydration, so are not suitable before exercise. So if you're doing a high intensity workout, choose a sports drink. But, if you're not working out to this intensity and drink them as part of your everyday routine you may end up putting on weight because of the extra carbohydrate content. If you don't like the taste of plain water, add a slice of lemon, orange, or a sprig of mint to give your water some flavor without added calories. 

Hydration tips for exercise 

1.    Make sure you're well hydrated before you exercise - start drinking approximately two hours ahead

2.    Continue consuming fluids during exercise

3.    Always remember to re-hydrate after exercise - it's essential for recovery. Try to drink one to two glasses per hour until your urine is pale again

It's easy to forget the importance of staying hydrated, especially during exercise. When possible, complete your workout with a friend so that each of you will have an accountability partner.

How To Beat Emotional Eating

All of us, at some time, have found ourselves eating when trying to deal with emotional issues. When these times come, are you feeding your stomach or feeding your feelings? Often the answer is both. We need to eat to fuel the body, but sometimes we eat to satisfy our feelings. It could be particular foods because we're happy, sad or even bored, but when we eat for reasons other than physical hunger, it's emotional eating.

Eating when we're not really hungry is a sure way to add unnecessary calories weight that can quickly ruin your weight management program. So how do you beat emotional eating? Know the difference and then manage it.

Knowing The Difference:

1.    Emotional eating appears suddenly, but physical hunger comes on gradually.

2.    Even if you're full, you're more likely to keep eating if it's to satisfy a feeling.

3.    If your stomach is growling for food, you'll eat almost anything to fill the gap, especially if you   crave a particular food such as ice cream, chocolate, or potato chips, you're probably eating to feed a feeling.

4.    Emotional eating feels like it you need to eat the food you crave instantly, whereas if it's physical hunger, it can wait.

5.    You may feel guilty after emotional eating, but if you're physically hungry you won't.

Managing Emotional Eating: 

1.    Try to recognize the feelings that cause you to want to eat emotionally.

2.    Take your mind off the craving by doing something else - try going for a walk, do some housework, or talk to a friend.

3.    Find a comfort food that's a healthy alternative, so when the feeling comes you've got an option that isn't junk food.

4.    It's about moderation, not elimination. If you're on a diet, elimination of all unhealthy foods can do more harm than good. For example, if you can't live without chocolate, don't deny yourself completely. Have a small portion, and then put it away.

5.    Sometimes it's just a taste you need. So try eating only a few bites. You're likely to remember the satisfying experience, rather than the guilty feeling after you've finished the whole pack!

If you recognize that you're eating for an emotion, remember that whatever your food choice, learn how to control it and use moderation.

Eating For Energy

Struggle to get out of bed in the morning, can't function without your morning coffee fix, mid afternoon slump sees you reaching for sugary snacks and drinks to get you through the day... sound familiar? We are busier than ever, the generation of do it all - juggling work, home life, relationships, family, and social activities... it's no wonder we feel exhausted!

A good night's sleep isn't the only factor in feeling refreshed and awake; what we eat also has a huge part to play in powering our bodies. Choosing the right foods can have a significant impact on your energy levels throughout the day, but all too often looking after ourselves comes as a last priority in the daily whirlwind. To boost your energy, swap unhealthy quick fixes like chocolate bars and unhealthy sugary drinks for foods that give a natural boost and can send your energy levels soaring!

10 Energy Boosting Foods:

Oats - Oats are high in calcium, potassium and magnesium, as well as energy boosting B vitamins. Magnesium plays a key role in converting the food we eat into energy, and a shortage of magnesium in your diet could leave you lacking in energy. Oats are also low on the Glycemic Index so they give your body a steady release of energy. Try muesli, porridge, or oatcakes for a healthy breakfast or snack.

Nuts - Packed full of protein, vitamins and minerals as well as good fats, nuts are a great snack when you're lacking in energy. Almonds contain energy boosting minerals magnesium and calcium. Walnuts are rich in potassium, zinc and energy boosting iron, while peanuts are a good source of vitamin B6, which aids the body to use and store energy from protein and carbohydrates in food. Whichever you choose, be careful not to overdo it as nuts have a high calorie and fat content - a small handful or two tablespoons is an ideal portion.


Fruits - Full of vitamin C, antioxidants, and fibre, fruit is the perfect energy boosting snack. Vitamin C is crucial for the production of carnitine, a molecule that helps your body burn fat for energy. Being deficient in Vitamin C will not only leave you feeling lethargic but can also cause your body to store in your muscles the fat it is not burning. Oranges and other citrus fruits are packed with Vitamin C; bananas are also a great choice as they are a rich source of carbohydrate - the body's preferred energy fuel, and full of potassium an element essential for the body's growth and maintenance. There's no such thing as a bad fruit, so eat an assortment for a varied diet and for maximum nutrients.

Vegetables - Iron is an important mineral for energy. Choose broccoli, spinach, asparagus, and sprouts, all high energy foods full of key vitamins and minerals your body requires. Sweet potatoes are also a great choice as they are high in carbohydrates as well as Vitamins A and C.


Whole grains - Swapping white rice, bread, and pasta for their wholegrain counterparts will help stabilize your blood sugar levels. Refined carbohydrates contain very little fiber and are heavily processed, whereas unrefined carbohydrates are rich in fiber which slows the rate at which the sugar from carbohydrates is released, reducing the sudden spike and crash of blood sugar and energy levels. Fiber also expands in your stomach, leaving you feeling fuller for longer. Brown rice and whole-wheat breads are good sources of Pantothenic acid (better known as vitamin B5) which helps the body extract energy-giving nutrients from food.

Fish - Fish is a great source of protein,vitamins, and minerals. Oily fish such as salmon, mackerel, trout, herring, fresh tuna, and sardines are all high in vitamins B6, Niacin (B3) and B12, which are important in converting food into energy. Fish is also rich in magnesium, another key mineral for energy production. Oily fish also contain omega-3 healthy fats, which are good for your heart.


Lean red meat - Red meat sometimes gets bad press but eating lean red meat can help your body top off its protein and iron levels - both of which are vital for energy. Low iron levels can lead to iron deficiency anemia, the main symptoms of which are tiredness, lethargy and general lack of energy. Meat is also one of the main sources of Vitamin B12, which is key in releasing energy from the food we eat.

Beans and lentils release energy slowly and are full of fiber, which slows digestion and provides a more steady supply of energy. Kidney beans, lentils, and baked beans are rich in iron, an important mineral for maintaining energy levels.

Eggs - One of the few foods to be called a complete protein, eggs contain all 9 essential amino acids - the building blocks of protein in your body. These amino acids are vital for building new muscles and repairing tissue damage. As a rich source of protein, eggs are great for an energy boost, and you'll feel fuller for longer as they provide a slower release of energy.

Garlic - Eating lots of garlic might not make you popular on account of its odor, but its health benefits have been known for centuries. This powerful herb can help to reduce fatigue and boost energy levels. It has also been linked to improved heart health and regulating blood sugar levels - and it adds great flavor to dishes!

Obesity

Obesity is the major health problem all over the world. Fatty food, excess intake of oil and high-calorie food are the main reasons for this problem.

How to calculate Body Mass Index:

Calculate BMI using the below simple formula.

                    Body Mass Index = Wight in Kg. / (Height in Mt * Height in Mt)

If the BMI is less, your weight is less, If the BMI is more, your weight is more.

• If BMI is <19 = Gross Underweight
• If BMI is between 19-22 = Underweight
• If BMI is between 22-25 = Normal Weight
• If BMI is >25 = Overweight

Below is a sample BMI chart for your reference.

How is Obesity Classified:

Grade I Obesity:  

People with BMI ranging between 25 to 29.9 come in this group.

Grade II Obesity: 

People with BMI ranging 30 to 39.9 come in this group. They should consult wellness coaches. These people are at increased risk of diabetes, hyper tension, fatty liver, gall bladder disease etc.

Grade III Obesity: People with BMI > 40 come in this group. These people are in pathetic condition. They are more susceptible to diseases mentioned in Grade II.

The Power Of Soy

Soy-based products are on the rise for very healthy reasons. Learn how to get your recommended daily dose of this super bean.

It's no secret: the humble soybean boasts some extraordinary health benefits. Many health and dietary professionals recommend an average daily intake of 25 grams of soy protein with soy isoflavones-in addition to a low-fat, low-cholesterol diet-to help reduce the risk of heart disease; they conclude that foods containing soy protein included in a diet low in saturated fat and cholesterol might reduce the risk of cardiac-heart disease by lowering blood cholesterol levels.

Soybean nutrition is really important, especially for children who are in their early years. Soybean include proteins, which are needed by the body for building the muscles.

One way soy seems to promote heart health is its high content of isoflavones:

·  Soy protein and soy isoflavones have been shown to promote healthy cholesterol that is already within normal range.

·  Soy isoflavones help the body regulate estrogen levels, which might help alleviate many menopause and PMS symptoms.

·  Soy protein enhances the body's ability to retain and better absorb calcium into the bones. Soy isoflavones help by slowing bone loss and inhibiting bone breakdown.

Soy Protein chart: 

 If you study the soy protein chart, then you can approximately calculate the protein quantity associated to different soy products. This in turn helps you to plan the protein intake and make it a good part of your diet as it acts as a building block in your body.

·         Soy Milk: 1 cup contains about 6-7 grams of proteins.

·         Soy cereals in the amount close to 1 ¼ cups amount to about 7 grams of soy proteins.

·         Soy yoghurt is preferred by most of us. This type has about 6 grams of soy protein in 1 cup of its quantity

·         A soy patty made for breakfast contains about 5-6 grams of proteins.

·         Soy chips have about 7 grams in a pack

·         Soy butter has the best protein content of about 7 grams of soy protein in only 2 table spoons of this butter

·         Soy is also consumed in the form of nuts, in the roasted or unroasted form. This contains 11 grams of proteins in about 1/4^th of a cup

·         Tofu which contains soy contains proteins as good as 14 grams in 4 ounces of its quantity.

Ref: http://www.stylecraze.com/articles/soy-protein-chart-which-soy-foods-offer-the-best-proteins/#