Fat Burning Tips: Break Free From Emotional Eating Flatten Your Tummy In 3 Simple Steps Develop a Healthier Relationship With Food
INTRODUCTION In this report you will discover: STEP 1. Break Free From Emotional Eating. Experts believe that up to 75% of overeating may be due to reasons other than physical hunger. If you want to improve your relationship with food, learn to identify and control emotional eating. STEP 2. Flatten Your Tummy In 3 Simple Steps. You can have the lean, flat stomach you've always wanted! Make these nutrition, exercise, and posture tips part of your daily life and you'll blast away your belly fat. SETEP 3. Develop a Healthier Relationship With Food. Keep a journal. Itâ€™s easier to spot patterns when you write down when and why you eat.
2. Keep a balanced perspective. It’s okay to take pleasure in food and enjoy sharing it with others. Concerns arise only when emotional eating interferes with your health and wellbeing.
Break Free From Emotional Eating
3. Ask yourself if you feel out of control. You may have lost control of your eating habits if you want to make healthier choices but keep backsliding. Be honest with yourself if you resolve to have yogurt for breakfast but wind up stopping off for a bacon sandwich on the way to work. 4. Notice your cravings. A strong desire for specific dishes is a common symptom of emotional eating. If you’re actually hungry, everything on the menu is likely to sound appealing. When you’re depressed over a recent breakup, ice cream may be the only thing you want to order. Experts believe that up to 75% of overeating may be due to reasons other than physical hunger. If you want to improve your relationship with food, learn to identify and control emotional eating. Recognize the Signs 1. Understand how emotional eating works. Emotional eating occurs when you use food to manage your feelings, rather than to satisfy your hunger. This can trigger guilt and create a cycle where you eat because you feel bad and feel bad because you eat. Positive feelings can also play a role if you associate food with celebrating.
5. Evaluate your hunger levels. Another danger sign is eating when you already feel full. Slow down and decide if you really need another helping of mashed potatoes. 6. Consider your family history. The way you eat may be grounded in patterns that started in childhood. Maybe you were rewarded with a homemade cake when you got good grades. Liberate yourself from emotional eating so you can protect your health and enjoy your food more. These methods will help put you back in control.
Flatten Your Tummy In 3 Simple Steps
stomach muscles, but they’ll remain hidden until you shed any fat that covers them. Get plenty of fiber. A diet high in fiber will help prevent bloating. Whole wheat and other grains also help you feel fuller faster, and most vegetables are low in calories. Cut down on sodium. Many people eat twice as much sodium as health experts recommend. Too much salt can lead to high blood pressure as well as bloating. The biggest culprit is processed food, so read those nutrition labels and prepare your own dishes from fresh ingredients. Drinking plenty of water also helps to lower your sodium levels. Eat smaller meals. If lavish dinners make your belly bulge, try switching to smaller and more frequent meals. Eat 5 to 6 times a day every 3-4 hours. You’ll be less likely to get hungry and overindulge.
You can have the lean, flat stomach you've always wanted! Make these nutrition, exercise, and posture tips part of your daily life and you'll blast away your belly fat. Eating for a Flat Stomach: Maintain a healthy body weight. If you’re already above your ideal weight, you’ll need to burn more calories than you consume to lose those excess pounds. It’s great to tone your
See your doctor. If you’re losing weight but failing to see any change in your waistline, talk with your doctor. There are tests that can detect if you have food allergies. You may need to avoid certain foods or take enzyme drops or tablets for lactose intolerance. How to exercise for a tighter tummy: Understand the myth of spot reduction. Your body gains weight all over and loses it the same way. Forget about the miracle gadgets advertised on television that promise instant results. Save your money and devote your
energy to more sensible eating and regular exercise. Do aerobics daily. Aerobic exercise is the best way to burn more calories. Take a daily walk or run. Go swimming or skating. Aim for about 30 minutes of activity a day. Supplement that with lifestyle changes like using the stairs instead of the elevator. Strengthen your upper body muscles. Building strong muscles in your shoulders, chest, and back will improve your posture and keep your abdomen from sticking out. Do some weight training or Pilates a few times each week.
Pull your shoulders back. Letting your shoulders drop back and relax helps to raise your chest up. This way, all of your core muscles support your weight instead of making just your abdomen carry the load. Keep your body in alignment. Whether sitting or standing, try to position your ears, shoulders and hips in one vertical line. Balance your weight evenly over the balls and heels of your feet while walking or standing. Switch positions occasionally when sitting or standing for a long time.
Tone your stomach muscles. Spot exercises are effective in combination with aerobics and strength training. Crunches and leg lifts tighten and tone your stomach muscles. Have fun. Make your exercise routine enjoyable so you’ll want to stick with it. Design a variety of activities. Reward yourself when you make progress towards a slimmer waistline. How to improve your posture: Tuck your tummy in. Imagine that you’re pressing your navel back against your spine. Even if it feels a little awkward at first, it will quickly become a habit with regular practice. The results are fast. Your abdomen will look flatter. You’ll breathe more deeply and feel more energetic. Even your clothes will look better.
Develop a Healthier Relationship With Food
5. Develop positive coping techniques. Comfort foods deliver only short-term relief. Find more effective methods for managing daily stress, such as meditation, music or physical exercise. 6. Avoid temptation. If you find your favorite cookies to be too irresistible, banish them from your pantry. Choose restaurants that specialize in grilled fish if you have trouble declining fried chicken. 7. Get adequate sleep. Being chronically tired makes you more vulnerable to overeating. Aim for 8 hours of sleep every night. Take a warm bath before bed to raise your body temperature if you have trouble falling asleep.
1. Keep a journal. It’s easier to spot patterns when you write down when and why you eat. You may notice that you snack on potato chips when you’re bored, even though you’ve just eaten a full meal. 2. Substitute healthy foods. Cravings can be used to benefit you if you reach for nutritious alternatives. Homemade pita triangles dipped in olive oil can replace French fries with ketchup. Indulge in fresh fruit when you want dessert.
8. Reward your good behavior. Reinforce the positive changes you make in your behavior. Set realistic goals and praise yourself when you attain them. Buy yourself something special or visit your favorite museum. 9. Seek professional help. If you need more help to change the way you eat, talk with an expert. Counseling may clarify the underlying issues you need to address. Nutritionists can advise you on a diet that will work with your individual lifestyle.
3. Control portion sizes. Eliminating all your favorite treats can cause a backlash from deprivation. See if a sliver of pie makes you just as happy as a big slice and savor every bite. 4. Seek distractions. Engage in productive activities that will take your mind off your stomach. Go for a walk, read a book, or do some housework.
WRAPPING UP In this report I have shown you how to: 1. Break Free From Emotional Eating. Experts believe that up to 75% of overeating may be due to reasons other than physical hunger. If you want to improve your relationship with food, learn to identify and control emotional eating. 2. Flatten Your Tummy In 3 Simple Steps. You can have the lean, flat stomach you've always wanted! Make these nutrition, exercise, and posture tips part of your daily life and you'll blast away your belly fat. 3. Develop a Healthier Relationship With Food. Keep a journal. Itâ€™s easier to spot patterns when you write down when and why you eat...
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Published on Jun 21, 2012