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Dr. Charles D.C. Fitness Instructor & Fat Loss Factor™ Founder

In this short weight loss presentation I will teach you a somewhat unusual weight loss strategy that can help you get a flatter belly in less than 7 days, while still enjoying the foods you love Learn More..

How to Eat Healthy: There are many popular diets on the market today, but most of them are unhealthy and sometimes even dangerous. This article will explain how to eat a balanced, sustainable diet for life.

Steps Adopt a healthy attitude towards food. Take a hard look at your eating habits. Do you eat more when you feel stressed? Do you withhold food from yourself in order to feel like you're in control? Carefully evaluate whether you have an unhealthy emotional attachment to food. If you do, here are a few steps to consider: • Consult a medical professional. Eating disorders are classified as mental illnesses, and you can't always just talk yourself into stopping destructive behaviors. If you suspect that you have an eating disorder (whether it's over- or under-eating), ask your general practitioner to refer you to the appropriate care. • Find a healthier replacement. If you find that you tend to gorge on unhealthy foods when you're stressed, find a substitute activity - for instance, you could instead go for a

walk, take a long bath, or call a trusted friend for a chat. Whatever you choose, it should be something that helps you de-stress so that you no longer feel the need to binge. • See food as sustenance. A lot of Western culture is inundated with messages that food is for entertainment, or for alleviating boredom. Break yourself of this cognitive habit by consciously evaluating food in terms of what it can do to keep your body healthy. Ask yourself if what you're about to put in your mouth is good for you, and if it will help your body function as it was designed to.

Determine how many calories your body needs to function each day. This number can vary widely, depending upon your metabolism and how physically active you are. • If you're the kind of person who puts on 10 pounds just smelling a slice of pizza, then your daily caloric intake should stay around 2000 calories for men, and 1500 calories for women. Your body mass also plays a part in this - more calories are suitable for naturally bigger people, and fewer calories for smaller people. • If you're the kind of person who can eat without putting on a pound, or you're physically active, you may want to increase your daily caloric intake by 1000-2000 calories, a little less for women. • Also consider that the more muscle mass you have, the more calories you need to function. Otherwise, your body will start breaking down muscle tissue for energy.

Drink plenty of water. Staying hydrated can improve your overall sense of healthiness, as well as helping you feel full. Drink water during and after meals to aid digestion and try to consume between 2 and 3 liters per day. • If you feel like snacking, try drinking a full glass of water first. Some people confuse thirst for hunger, and eat a 400- to 500-calorie snack when a glass of water would have helped

them feel satiated. If you're still hungry 15 minutes after your drink, then it's time for a snack. • Avoid diet soft-drinks and other products containing artificial sweeteners (such as light yogurt). The artificial sweeteners are much worse for you than real sugar. If you can't give them up, make the real thing a very occasional treat. Look at the ingredients list.

Eat 5 times per day. Ideally, you should eat three meals per day (breakfast, lunch and dinner), with two snacks in-between. Doing this allows you to eat slightly less at your meals, giving your body a more manageable amount of food to digest, and keeps your blood sugar steadier throughout the day because you're not going 6 hours at a stretch without eating.

Don't skip breakfast. Many people do because they don't feel they need to eat breakfast, or they just don't feel hungry first thing in the morning. Research shows that people who skip breakfast are usually fatter than those who eat a well-balanced breakfast. This is because eating breakfast gets your metabolism started for the day, and keeps it active throughout the morning. Further, skipping breakfast might leave you famished by lunch, causing you to overeat to compensate. • A small breakfast is better than no breakfast. If you don't feel up to a full meal, at least drink some water and eat a piece of fruit, a granola bar, or a piece of toast. • Get more nutritious bang for your buck by eating a breakfast smoothie. See this article for more ideas.

Eat slowly. Have you ever gorged on a huge meal and felt fine immediately after, but suddenly felt like exploding 15 minutes later? This happens because it takes some time for your stomach to tell your brain that it's full. Circumvent the problem by consuming your

food more slowly. That way, by the time you get the message and start feeling satisfied, you haven't consumed too much extra food. • Slow yourself down by waiting 5 or 10 minutes between each course. • Drink a full glass of water throughout your meal. Stopping for sips will slow your eating, as well as helping you feel fuller.

Practice moderation. Don't over-consume any one food or type of food. Instead, try to vary your diet so that you eat a little bit of everything in a moderate amount. • Some people might be great at giving up meat, sugar, alcohol, or other foods. However, most of us are likely to give it up for awhile, then break down and binge. Avoid this deprivation-binge cycle by allowing yourself to have small "cheats" - for instance, if you want to eat less sugar, allow yourself to eat one decadent dessert each Friday night and abstain for the rest of the week. Having a break to look forward to can help you power through the other days. • Drink moderately. Allow yourself one mixed drink, two glasses of wine, or two beers in one sitting before you stop. As with the other "cheats," allow yourself to get truly drunk on a few special occasions per year and otherwise abstain.

Know the difference between good fat and bad fat. You need to consume fat for your body to function correctly. However, it's important to choose the right kinds of fats. Here's a quick primer. • Contrary to popular belief, eating cholesterol doesn't necessarily raise the amount of cholesterol in your body. If you give your body the right tools, it will flush excess cholesterol from your body. • Most animal fats and some vegetable oils are high in the kind of fats that raise your LDL cholesterol levels, the bad cholesterol.

•Monounsaturated fatty acids are good fats, which you should try to consume regularly. They help lower the bad cholesterol in your body by raising the good cholesterol. Foods that are high in monounsaturated fatty acids are olive oil, nuts, fish oil, and various seed oils. Adding these "good" fats to your weekly diet can lower your cholesterol and reduce your risk of heart disease. • Consider sautéing vegetables in small amounts of olive oil, and grabbing a hand-full of mixed nuts for a snack instead of a candy bar. There are also various supplements that contain these good fats that you can take daily. • Avoid trans-fats. Trans-fats are a form of unsaturated fat commonly found in processed foods, and consuming them raises your risk of heart disease. Read the labels of what you eat, and look for "hydrogenated" anything on the ingredient list. Keep in mind that in the US, manufacturers are allowed to advertise 0g of trans-fat if the actual content is less than 0.5g.

Choose the right carbohydrates. You need to eat foods high in carbs since they are your body's main source of energy. The trick is to choose the right carbs. Here's how to do it. • Eat simple carbs, or processed sugars, in moderation. Simple carbs like sugar and flour are quickly absorbed by the body's digestive system. This causes a kind of carb overload, and your body releases huge amounts of insulin to combat the overload. Not only is the excess insulin bad on your heart, but it encourages weight gain. • Eat more complex carbs. Eat carbs that are slowly digested by the body, such as wholegrain flour, hearty vegetables, oats, and unprocessed grains like brown rice. These foods are usually higher in vitamins and other nutrients that are beneficial to the body, and they are higher in fiber (which keeps your digestive system running smoothly). • Consider eating leafy greens like kale, collard greens, mustard greens and swiss chard. They are packed with nutrients and will fill you up very quickly. A simple sautee with olive oil, garlic, a little salt and pepper and you have a surprisingly tasty meal that is very nutritious.

• Choose wheat (brown) bread instead of white bread. Processed carbohydrates such as those found in white bread are harder to draw nutrients from, and therefore are seen as empty calories. • Consume fewer liquid carbs if you are trying to lose weight. It is easy to consume too many carbohydrates, as they are so easy to consume. Swap a cup of orange juice for a whole orange, or a Coke for a slow-to-be-eaten bowl of brown rice. Examples of liquid or easy-to-eat carbs: Fruit juices, French fries, smoothies, etc. Note about fruit and fruit juices: Fruit and fruit juices, contrary to popular belief, are not necessarily great for snacking as part of a weight loss program. Here's why - studies have shown that the fructose found in certain foods like fruit, fruit juices, and foods with corn syrup can pass through the body undetected by leptin, an enzyme which tells your brain when you are full. If you are going to consume anything with fructose, consume it at the end of a meal, rather than at the beginning; you might eat a lot more than you had hoped.

Participate in Meatless Monday. Meatless Monday is an international campaign that encourages people to give up eating meat one day per week (though it doesn't have to be Monday). Eating less meat can have several benefits, and most people already have enough protein in their diets. Consider substituting with legumes, beans and tofu. Eat less salt. Lowering your salt intake can reduce your risk of heart disease, as well as drying you out. If you feel like your food needs more flavor, substitute with heart-healthy spices such as cinnamon, cumin, turmeric, cayenne, oregano, ginger, thyme and rosemary. Articles Source: Dr. Charles D.C. Fitness Instructor & Fat Loss Factor™ Founder

In this short weight loss presentation I will teach you a somewhat unusual weight loss strategy that can help you get a flatter belly in less than 7 days, while still enjoying the foods you love Learn More..

How To eat Healthy  

There are many popular diets on the market today, but most of them are unhealthy and sometimes even dangerous. This article will explain how...

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