- Don't Think Diet, Think Thin
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- June 5th, | Vol. , No. 21 | U.S. | TIME
- The Weight Loss Trap: Why Your Diet Isn’t Working
Before the beginning of every month, decide which days you'll work out and what you'll do. Shop for healthy foods once a week, always on the same day if possible. Stettner also recommends planning ahead for any obstacles you might encounter, such as a visit from the in-laws or a weekend getaway. If your mother-in-law stresses you out and leaves you raiding the fridge after everyone's gone to bed , schedule private time during her visit to unwind.
Book a hotel with a fitness center, or plan an active outing. Keep an exercise record and a food diary noting not just what you eat, but when and why , and schedule a time to make entries. Sadness and anger are two of the most common reasons women overeat, but food won't quell either one. Your diary can provide valuable insights into what may be causing you to binge occasionally. Once you start evaluating your eating triggers, you'll be able to develop more effective strategies to deal with the underlying emotions. Keep in mind, too, that the very act of committing to a diet plan can bring its own challenges.
As your body changes, so will the way others perceive you, which can be unnerving. The best way to combat any type of fear is to face it head-on. Keep reminding yourself that every change you make brings you one step closer to becoming a bolder, more confident woman.
Don't Think Diet, Think Thin
Logging an extra mile a week on the treadmill? Invest in a pair of top-of-the-line running shoes.
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If you've dropped a dress size, buy an outfit that highlights your new figure. Berating yourself won't foster the courage you need to dust off those cookie crumbs and move on. A momentary slip won't register on the scale. An egregious misstep, like a no-holds-barred vacation binge, may delay your weight loss slightly, but it isn't likely to undo every bit of progress you've made. Think about what else you did on vacation, then focus on the positive.
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With a finish line in sight, your goal will seem far more achievable, says Wolf. After four weeks, you can decide if you want to continue. Odds are you will, says Wolf: When we eat these types of foods, the brain churns out the reward chemical dopamine; the next time you see that food, it triggers a motivation process —a. The good news, says Guyenet: The less you eat this fare, the easier it is to resist it.
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- An unfair fight.
Kristin Canning July 03, Just stop with the negative self-talk Fact: Help your brain feel full You tend to stop eating when you experience a satiated feeling. Skip cheat days, do splurge moments After a long week of disciplined eating, a cheat day sounds mighty tempting.
June 5th, | Vol. , No. 21 | U.S. | TIME
Beat the buffet effect Also known as sensory-specific satiety, this phenomenon explains why you overeat when you have many options to choose from. Practice urge surfing The beauty of cravings? Make a mini-commitment When you think about overhauling your eating habits—whether you want to go vegetarian or just clean up your diet—it can feel daunting. Understand why cravings happen "The brain is wired to value certain properties in food that supported survival in our ancestors," says Guyenet—think starch, sugar, fat, salt, protein, and glutamate an umami flavor. Best Superfoods for Weight Loss.
Aim for longer or more frequent workouts.
Do at least two different physical activities, one aerobic and the other a form of strength training. If social support keeps you motivated, seek out a buddy or group. You may even need a weight loss consultant or family "cheerleader" backing you up, says Moore. Some groups and plans provide social support, meetings, and cheering, Moore notes.
Or maybe you just want to meet with a weight management professional once or twice, to learn what you need to do.
The Weight Loss Trap: Why Your Diet Isn’t Working
For independent types, the Internet can provide a wealth of nutrition information. Department of Agriculture nutrition. And WebMD has an independent review of the latest diets. For independent people, exercise classes may be a total turn-off, says Moore. These people are good at tracking their progress. That can be a great self motivator. If you prefer the long-term approach to good health, look to the American Dietetic Association, the American Health Association, and the American Association for Cancer Research web sites.
They provide nutritional guidance aimed at preventing chronic diseases by eating a balanced, healthy diet, says Moore.
Short-termers will naturally try all the new diets and the bestselling diet books. If you're young, perfectly healthy, and have no family history of significant health problems, "then you can try some crazy diet," Moore says. But if you're prone to heart disease or other health problems, following a plan where you have all the meat and fat your heart desires is not a good idea.
Don't call them control freaks. They just like to control their own lifestyle and diet programs. They need to use good decision-making tools. Read the nutrition information panels on products. Check the USDA's food guide pyramid. Research fiber, soy, whole grains, and antioxidants. They should see a nutritionist. They should also see an exercise physiologist or personal trainer to get a workout plan that works. Creative people will try new recipes, new cooking techniques, and new restaurants. They may be more receptive to trying new sports.
People who crave routine can stick to familiar foods, but should cut back on portions. For physical activity, they should identify one thing and stay with it. For example, resolve to walk several days a week -- whether it's around the neighborhood, at the gym, or on a treadmill at home. Self-directed types have greater flexibility with diet plans and exercise. Some days, it will be earlier, some days later, but they will do it," says Moore. Pressure-motivated people respond better to schedules.
That's how they put pressure on themselves, explains Moore. Otherwise, it will slip by you. Enroll in a class to force exercise onto your schedule -- otherwise you won't do it. People like me need to attend a class, so we won't come up with excuses. If we're paying for it, we'll do it.