Wednesday, September 20, 2006

Weight Loss Wednesday

I have some money concerns and I am considering letting my gym membership go for a while. While I LOVE going to the gym, I can still exercise without a gym. The cool thing about my gym is that when financial troubles ease up I can rejoin for a week, 2 weeks, a month, 6 months or a year, whichever I prefer. And including the gym fees and the fares to get to the gym all the time, it will be cheaper for me to let the membership go and then actually really join Weight Watchers in a couple of weeks. This would get me the meetings, weigh-ins and encouragement.

For Weightloss Wednesday, I figured I would include this article I found that talks about why people overeat. I have to say that without my diet to keep me balanced, I would still overeat. That little mechanism that tells me to stop is broke. I need a diet to help me. And maybe articles like this one will help me understand why I eat the way I do sometimes.
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5 Reasons Why People Overeat
by Gidon Gabbay, TheSoko.com

Here's the scoop on why it seems impossible to stick to that pesky 'suggested serving' size, and some tips on what you can do to break the cycles that lead to overeating.

The Boob Tube

You're watching your favorite TV show, and along comes a commercial for a sizzling, juicy burger from your local fast food provider. Suddenly your mouth starts to water. You realize the last time you ate was six hours ago and you've got nothing in the fridge for dinner. Big Mac anyone?

Not surprisingly, advertising can have an impact on our food choices and what we crave. Many commercials entice us with high-calorie foods, convenience items and super sized portions.
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Break the Cycle_________

Watch less TV. Instead of taking in the newest reality show, take a walk or read a book. If you simply have to watch something, rent Super Size Me, a documentary about what fast food can do to your body. It should help stave off those cravings.

Whenever you do watch a commercial, think about what it really is: a slick product promotion designed to get you to eat something you shouldn't. Better yet, distract yourself during commercial breaks by doing some stretches. They'll lessen the tightening effects of the couch potato position.

Aspartame Overload

If you think that artificially sweetened foods like diet pop and calorie-reduced cookies and candies are the answer to your sugar cravings, think again.

People who consume artificial sweeteners, such as aspartame, are not necessarily skinnier than people who don't. Artificially sweetened foods have less sugar, but that doesn't mean they have fewer calories. It's easy to eat larger quantities of these foods guilt-free, but in the end you can consume more calories.
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Break the Cycle_________

Don't use the fact that your food contains less sugar as an excuse to eat more. Better yet, stick with whole, unprocessed foods.

Stress

When you're stressed over a prolonged period of time, your body releases a hormone called cortisol. Cortisol makes you feel like eating.
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Break the Cycle_________

Identify your stressors and take the steps necessary to alleviate them. If your problems are out of your control, consider seeking professional help.

Determine when your cravings are likely to strike and make sure you have healthy options such as almonds, carrots, or strawberries available so you don't have to resort to a vending machine. Even a piece of dark chocolate consumed around mid-afternoon can help improve your mood and doesn't contain an exorbitant amount of calories.

Don't forget that exercise is one of the best outlets for stress. Meditation or other mind calming exercises will help you de-stress as well.

Large Portion Sizes

We often feel compelled to eat what is served to us, even if the portion is larger than what we need to eat to feel satisfied. In general, serving sizes have become bigger over the years.
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Break the Cycle_________

Some people suggest ordering from the kids' menu when at a restaurant, but I find that most kids' menu options aren't very healthy - for kids or adults.

Try ordering a couple of healthy appetizers, or share a main course meal with whomever you're dining. That way neither of you will feel guilty about eating too much. If that's not an option, have the waiter clear half your plate and put it in a doggie bag before it's brought to your table.

Not Enough Roughage

Sadly, most of us don't come close to eating the recommended 25-30 grams of fiber that our body needs every day. Fiber-rich foods can help make you feel full.
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Break the Cycle_________

Eat more high-fiber foods such as whole grains, fruits, legumes, vegetables, and nuts. Look for ways to sneak fiber into your diet, such as adding flaxseed into your cereal or mixing vegetables into your whole-wheat pasta.

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quality over quantity

Overeating is related to our culture of excess - excessive stress, excessive poor food choices, and excessive portion sizes. This mentality doesn't satisfy us; it leads us to indulge even more.

Strive to achieve satisfaction in all aspects of your life, and take a moderate approach to eating.

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Core Foods for Wednesday

  • Core veggies and soy cheese omelet
  • fresh tomatoes
  • 1 WAP--yogurt
  • 1 cookie
  • 1 banana
  • 1 yogurt
  • coffee
  • chicken breasts with soya sauce, chicken broth and splenda (yummy)
  • zuchinni and mushrooms
  • couscous cooked in chicken broth
  • apple
  • pear

1 1/2 points-- WAP

5 comments:

Lazy Daisy said...

Wow all really great suggestions. I rented Super-Size me and haven't been back to McDonald's since!

April said...

I agree Fitness Centers can be great but expensive. Get you a Omron HJ-112 pedometer and play a game getting as many steps in as you can.. :-) Then add strength training 2 days per week. I do Walk Strong from Leslie Sansone.

Great tips!!!

hugs,
April

digitalGoobie said...

I completely agree with that article. I think the one that hits home most for me is the one about portion sizes - that was where I needed to control and it's working fantastically.

I also agree that eating heathy, REAL food is much better than anything with artifical products in it. To hell with all those low fat things, just give me real, good food and I'll eat less of it. I want my body heathly as well as a comfortable weigh - and that does not include pumping it full of chemicals.

3treasures said...

With your determination, you can do it without the gym! Thanks for the article.

Chris said...

Great article. I overeat for all those reasons. Stress is a biggie for me though. Lately I have really had to work hard to avoid the kitchen because I am over stressed.


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