How to Deal With "I'm Bored - Let's Eat!"

How to deal with "I'm bored-let's eat!" feelings

During the summer some things seem to slow down in life and people find themselves with more leisure time on their hands. With extra unstructured time comes my very favorite diet killer..boredom eating or as one of my clients called it "foraging".

For most people the behavior looks something like this: You find yourself with nothing to do, just sitting around suddenly for no particular reason (its not lunch time) you find yourself hungry so you head over to the cupboard or fridge or the employee break room.

I have learned over the years that it is sickeningly easy to quickly consume an unholy amount of calories that way and guess what? In the end you are still bored though now you are also "stuffed" and maybe even sick. Afterward you feel very angry and upset at yourself which often leads to more eating a short time later. Its an ugly cycle which never really ends.

The key to ending this behavior is to first catch yourself doing it which does take some practice. Next time you start heading toward the kitchen take a moment and ask yourself "am I really hungry or am I just bored?" If you are bored food won't fix it for more than a few minutes so just back away from the fridge. If you are really hungry eat a little something then go do something else.

Then next thing you need to do is have a plan in place. Come up with at least 5 things you can do when you are bored that don't involve eating. Yours might look something like this.

1) Kindly direct self away from the kitchen.
2) Go for a walk or the gym
3) Grab a good book or even better start writing one
4) Start work on that project(s) I've been putting off
5) Go over budget numbers to find a way to save for Hawaii Vacation
6) Spend a few moments with that feeling and allow yourself to move past it.

Ideally your list should include things you like doing so maybe leave off going over the budget. Remember the key is to catch yourself in the act then redirect. With practice eventually you will develop the habit of going to one of those other things rather than food when you start to get bored.

A wise woman once told me "all cravings are satisfied, either with the substance or with time" love yourself enough to take the time to feed your real hunger. You are so very worth it.

For more information and free hypnosis meditations visit http://www.healthyhabitshypnosis.com

Article Source: http://EzineArticles.com/?expert=Jill_K_Thomas

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How To Trigger The After Burn Effect

When it comes to losing weight, the majority of people believe that the best way is to combine a healthy diet with lots and lots of cardio exercise. Eating healthy is certainly vital for weight loss, but the problem often lies in the type of exercise done. All too often I have spoken to people who believe lots of low intensity cardio (such as jogging) to be the only way, but that simply isn't true.

Those of us that are aware of the after burn effect know that high intensity interval training is the key to quicker weight loss. We also know that this training method takes up far less time than regular exercise does, and also gives faster results. For those that don't know about the after burn effect, it is essentially a state of increased metabolism (calorie burning) from performing high intensity exercise. It is possible for this increase in metabolism to last up to a day or two if done correctly.

Benefiting From an 'Oxygen Debt'

An after burn can occur from most physical exertion, whether this be from light jogging or all-out sprinting. However, lower intensity exercise will only create an after burn for a few seconds/minutes. Therefore the most effective way of getting a long-lasting after burn is to do high intensity training (HIIT).

HIIT is a type of workout that consists of rapid intervals of high intensity exercise and brief rest periods. One quick example of a HIIT could be:

• 20 seconds of burpees
• 10 seconds rest
• Repeated for desired amount of reps

Burpees are just one example of a high intensity exercise, but you can choose any you like. The general rule though is that the exercise must be very intense and be anaerobic. You will know if the exercise is truly anaerobic if you struggle to speak in full sentences whilst performing the exercise.

The reason why performing anaerobic exercise is a must is due to the effect it creates. An anaerobic workout will dramatically reduce the amount of oxygen you take in during the workouts, and therefore causes your body to make up for that deficit afterwards by taking in excess amounts of air. This effect is called an oxygen debt.

The purpose of the oxygen debt is to normalize hormone levels, regain lost energy, and to oxidize lactic acid which is created in your blood. Basically your oxygen intake and need is substantially increased. It is during this period where the after burn effect takes place, which means the rate at which you burn off fat is increased. (Remember this can last up to 48 hours).

There are two popular ways of creating this effect. Both ways require you to follow specific rules in order to create an effective after burn.

The most common method is to perform very intense cardio exercise in intervals. This type of workout is great because it doesn't have to last hours like traditional cardio does. One example of this is a tabata workout, which consists of 8 sets of 20 second long cardio, separated by 10 second rest intervals, and only takes 4 minutes!

Another great way to build up an after burn is to do weight lifting, particularly compound lifts. A compound lift is any weighted/resistance exercise that works more than one muscle group. For this method to work effectively, the weights should be heavy enough so that you hit muscle failure at somewhere between 6 - 12 reps. You can increase the effective further by performing supersets, which involves doing different lifts in a row without rest. (For example, 10 bench presses followed by 10 tricep extensions).

A Word of Warning!

All of the workout methods suggested above are intentionally and incredibly intense, so you should take great care not to overdo it, especially if you are a beginner. If you are new to these methods, work yourself slowly up to them until you are comfortable doing them without injuring yourself. Only you know what your body can handle, so take care!

If you would like to discover more about the after burn effect, please check out Afterburn Effect Training at http://afterburneffecttraining.com

Article Source: http://EzineArticles.com/?expert=Karl_P.

How To Trigger The After Burn Effect

When it comes to losing weight, the majority of people believe that the best way is to combine a healthy diet with lots and lots of cardio exercise. Eating healthy is certainly vital for weight loss, but the problem often lies in the type of exercise done. All too often I have spoken to people who believe lots of low intensity cardio (such as jogging) to be the only way, but that simply isn't true.

Those of us that are aware of the after burn effect know that high intensity interval training is the key to quicker weight loss. We also know that this training method takes up far less time than regular exercise does, and also gives faster results. For those that don't know about the after burn effect, it is essentially a state of increased metabolism (calorie burning) from performing high intensity exercise. It is possible for this increase in metabolism to last up to a day or two if done correctly.

Benefiting From an 'Oxygen Debt'

An after burn can occur from most physical exertion, whether this be from light jogging or all-out sprinting. However, lower intensity exercise will only create an after burn for a few seconds/minutes. Therefore the most effective way of getting a long-lasting after burn is to do high intensity training (HIIT).

HIIT is a type of workout that consists of rapid intervals of high intensity exercise and brief rest periods. One quick example of a HIIT could be:

• 20 seconds of burpees
• 10 seconds rest
• Repeated for desired amount of reps

Burpees are just one example of a high intensity exercise, but you can choose any you like. The general rule though is that the exercise must be very intense and be anaerobic. You will know if the exercise is truly anaerobic if you struggle to speak in full sentences whilst performing the exercise.

The reason why performing anaerobic exercise is a must is due to the effect it creates. An anaerobic workout will dramatically reduce the amount of oxygen you take in during the workouts, and therefore causes your body to make up for that deficit afterwards by taking in excess amounts of air. This effect is called an oxygen debt.

The purpose of the oxygen debt is to normalize hormone levels, regain lost energy, and to oxidize lactic acid which is created in your blood. Basically your oxygen intake and need is substantially increased. It is during this period where the after burn effect takes place, which means the rate at which you burn off fat is increased. (Remember this can last up to 48 hours).

There are two popular ways of creating this effect. Both ways require you to follow specific rules in order to create an effective after burn.

The most common method is to perform very intense cardio exercise in intervals. This type of workout is great because it doesn't have to last hours like traditional cardio does. One example of this is a tabata workout, which consists of 8 sets of 20 second long cardio, separated by 10 second rest intervals, and only takes 4 minutes!

Another great way to build up an after burn is to do weight lifting, particularly compound lifts. A compound lift is any weighted/resistance exercise that works more than one muscle group. For this method to work effectively, the weights should be heavy enough so that you hit muscle failure at somewhere between 6 - 12 reps. You can increase the effective further by performing supersets, which involves doing different lifts in a row without rest. (For example, 10 bench presses followed by 10 tricep extensions).

A Word of Warning!

All of the workout methods suggested above are intentionally and incredibly intense, so you should take great care not to overdo it, especially if you are a beginner. If you are new to these methods, work yourself slowly up to them until you are comfortable doing them without injuring yourself. Only you know what your body can handle, so take care!

If you would like to discover more about the after burn effect, please check out Afterburn Effect Training at http://afterburneffecttraining.com

Article Source: http://EzineArticles.com/?expert=Karl_P.

Article Source: http://EzineArticles.com/7865227

How To Keep Weight Off After Losing It

How to keep the weight off after losing it is a big problem for a lot of people.

This is most probably because they went on a quick weight loss diet. The problem is that it is not possible to keep a diet like this. Chances are they just found a diet that promised that you could lose weight quickly.

 These easy way to lose weight diets do not tell you that you will most probably put the weight back on just a quickly. The key to losing weight is to do it slowly.

The first thing you need to do is to eat breakfast every morning.

What is the healthiest breakfast?

It should consist of something like oat meal and fruit to give you the energy to start your day and keep you feeling full. Remember you are eating for your health. Make sure that the foods are low in sugar and fat. Eating breakfast to lose weight is one of the essential things for weight loss.

Next is your lunch time meal.

You should always be thinking about what you should eat to lose weight. Think of these before you decide what to eat for lunch to lose weight. Your lunch time meal should contain protein and carbohydrates. Good ideas for a lunch time meals are things like cottage cheese on whole meal bread with some sort of salad or fruit. When it comes to drinks think about green tea or if it is hot then go for something like fruit cordial.

 Under no circumstances have fruit juice or a carbonated drink. These contain large amounts of sugar that will cause you to put ON weight.

Next is your evening meal.

This should be something like chicken with vegetables. Make sure though that you do not add any sauces. These tend to be very high in calories but have no nutritional benefit. It is the sauces that tend to make people put on weight. Try and avoid having a desert unless it is a piece of fruit. Deserts also tend to be high in calories.

It is all these extra calories from foods that have no nutritional benefit that makes you slowly put on weight over a period of time.

Get into the healthy lifestyle and cut out any foods that are not beneficial to your health and you will learn how to keep the weight off after losing it.

Read Stories About Women Successfully Losing Weight. Do Not Forget To Click The Index To Other Pages Near The Top Of The Webpage. http://www.weightlossstory.co.uk/

Article Source: http://EzineArticles.com/?expert=S_Hart

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Is Your Salad Really Healthy?

We have equated salads with healthy eating and weight loss. Because salads mostly contain vegetables and are easy to prepare, it's a fixture on most weight loss plans. However, there are some cases wherein going for the salad is not the healthier choice.

How can you go wrong with a bowl of vegetables, you ask? You can; apparently, with what you add to these vegetables are the ones sabotaging your weight loss efforts. Even at small amounts, the dressing, croutons, bacon bits and cheese count against the calories you give up in order to lose weight.

The fact that most of the salad dressings we tend to favour use mayonnaise should have us re-evaluate the steps we take towards a healthier lifestyle. While these salad dressings are indeed full of flavour, these dressings are also loaded on calories that put a dent on our calorie limit. Moreover, the preservatives in these dressings are can also have an effect on your health.

Apart from the dressing, the toppings we put on our salad can also make a difference. Sure, the greens are good for you, but if you keep on adding chicken crisps, croutons, cheese and the like, that just defeats the whole purpose of eating healthy. You may as well forget the salad and snack on chocolate bars instead. These toppings are high in calories and just off-set the multiple health benefits of the vegetables.

Basically, the fixings and the dressings are the key to keeping your salad healthy. Try out these tips on how you can make your salad really work for you and your weight loss goals:

1. Watch your portions. It's better if you make your own salads at home because you're in control of how much you eat. But if you're eating out, eat half an order.

2. Avoid calorie-rich creamy dressings. If you can, opt for dressings with olive oil or balsamic vinegar which are healthier but just as flavourful. When eating out, ask the staff to serve dressing on the side so you're in control of how much dressing goes in your salad. One trick you can try is dipping your fork into the dressing, then onto the salad with each bite. This way, your salad isn't swimming in high-calorie dressing.

3. Go for dark leafy greens like spinach and fresh herbs, which have more nutritional value.

4. Pick healthier proteins. Opt for grilled chicken, shrimp, tofu or a hard-boiled egg instead of meat and fried toppings.

5. Swap out croutons for more vegetables. If you're looking for more texture in your salad, toss in cherry tomatoes, olives, peanuts, carrots, corn, peppers, onions or cucumber.

6. Pick healthier cheese. For a big serving of salad, 1/4 cup of feta, blue, mozzarella, cheddar or goat cheese would suffice.

7. Add fruits. Why stop with vegetables when you can enjoy the health benefits of fruits in your salad to? Try orange slices, strawberries or cranberries to add a fruity twist to your dish.

The great thing about salads is that you can get creative with them. Just keep these tips in mind so you can make the most of your green, leafy meal.

Club New You is a program powered by Xenical that aims to serve Filipinos who are looking for a holistic and effective weight loss plan.

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You can be a member of Club New You by simply registering here: http://www.newyou.com.ph/register.

For weight loss tips, inspiration, exercises and more, click here: http://www.newyou.com.ph.

Lose Weight. Gain Life with (Orlistat) Xenical.

Article Source: http://EzineArticles.com/?expert=Inna_Gregorio

Looking to Slim Down? This One Trick Will Make a World of Difference

Are you struggling to slim down and shed those unwanted pounds? You can drop a dress size with this one little trick I want to share with you. It is something that a lot of people are addicted to, and you are most likely popping way too much of it in some form or another. So what is this mysterious ingredient that has seeped its way into our food and making you fat? Sugar!

Cutting back and eliminating as much sugar as possible can do you a load of good, especially in losing weight. Sugar is one of the most important substances to cut out of your diet to shed the pounds and get a lean, beautiful body-your best body ever. You'll not only feel great, but you'll look pretty great too.

Sugar comes from a variety of foods, like pasta, white bread, and of course what you already know: cookies, cupcakes, pies, all those delicious sweets that we hide in the back of the pantry. All of these foods cause a spike in your blood sugar, giving you a temporary burst of energy only to have you crash a short while later. These sugary foods are nothing more than empty calories, and they make you pack on the pounds like nothing else.

One word of caution for cutting back on sugar: don't go cold turkey. Trying to cut all sugar out of your diet at once can lead to fatigue, headaches, and mood swings-especially if you have a serious sweet tooth. Instead, gradually start to eliminate those sugary vices from your diet, allowing your body time to grow accustomed to the changes in your eating patterns.

Here are a few tips and tricks to help you go sugar free without the side effects to help you lose weight, look great and get the body you adore:

1. Eat breakfast. Having something to eat first thing in the morning can keep hunger in check, which helps ward off late-day sugar cravings. Try having a bowl of steel-cut oats or a hard-boiled egg and a rice cake. You'll kick start your metabolism too, which will also help with weight loss.

2. Add some protein into every meal. The body digests protein more slowly than fats and carbohydrates, keeping you fuller longer. Reach for lean meats and plant-based sources of protein. Avoid fatty foods, which set you up for nighttime cravings and will have you reaching for the chocolate in no time.

3. Drink more water. One of the best ways to keep any kind of food craving at bay is to stay hydrated. Research even shows that eating water-heavy foods (think melons and tomatoes) leads to a higher level of appetite satisfaction, which can also curtail cravings.

Still craving that sugary fix? Try sprinkling some cinnamon or drizzling some vanilla extract over a bowl of fruit. You'll get the sweetness you crave while staying away from refined sugar.

For more great tips on being healthier, happier and stress free download my free report "Your Ultimate Guide to Conquering Stress & Feeling Amazing" at http://www.HerHealthOnly.com.

Attention Editors and Publishers: Her Health Only content may be republished with a link to herhealthonly.com. Such republication must include attribution with a link to the Her Health Only homepage as follows: Her Health Only, http://www.herhealthonly.com.

Article Source: http://EzineArticles.com/?expert=Kirsi_A_Paalanen

Looking to Slim Down? This One Trick Will Make a World of Difference

Are you struggling to slim down and shed those unwanted pounds? You can drop a dress size with this one little trick I want to share with you. It is something that a lot of people are addicted to, and you are most likely popping way too much of it in some form or another. So what is this mysterious ingredient that has seeped its way into our food and making you fat? Sugar!

Cutting back and eliminating as much sugar as possible can do you a load of good, especially in losing weight. Sugar is one of the most important substances to cut out of your diet to shed the pounds and get a lean, beautiful body-your best body ever. You'll not only feel great, but you'll look pretty great too.

Sugar comes from a variety of foods, like pasta, white bread, and of course what you already know: cookies, cupcakes, pies, all those delicious sweets that we hide in the back of the pantry. All of these foods cause a spike in your blood sugar, giving you a temporary burst of energy only to have you crash a short while later. These sugary foods are nothing more than empty calories, and they make you pack on the pounds like nothing else.

One word of caution for cutting back on sugar: don't go cold turkey. Trying to cut all sugar out of your diet at once can lead to fatigue, headaches, and mood swings-especially if you have a serious sweet tooth. Instead, gradually start to eliminate those sugary vices from your diet, allowing your body time to grow accustomed to the changes in your eating patterns.

Here are a few tips and tricks to help you go sugar free without the side effects to help you lose weight, look great and get the body you adore:

1. Eat breakfast. Having something to eat first thing in the morning can keep hunger in check, which helps ward off late-day sugar cravings. Try having a bowl of steel-cut oats or a hard-boiled egg and a rice cake. You'll kick start your metabolism too, which will also help with weight loss.

2. Add some protein into every meal. The body digests protein more slowly than fats and carbohydrates, keeping you fuller longer. Reach for lean meats and plant-based sources of protein. Avoid fatty foods, which set you up for nighttime cravings and will have you reaching for the chocolate in no time.

3. Drink more water. One of the best ways to keep any kind of food craving at bay is to stay hydrated. Research even shows that eating water-heavy foods (think melons and tomatoes) leads to a higher level of appetite satisfaction, which can also curtail cravings.

Still craving that sugary fix? Try sprinkling some cinnamon or drizzling some vanilla extract over a bowl of fruit. You'll get the sweetness you crave while staying away from refined sugar.

For more great tips on being healthier, happier and stress free download my free report "Your Ultimate Guide to Conquering Stress & Feeling Amazing" at http://www.HerHealthOnly.com.

Attention Editors and Publishers: Her Health Only content may be republished with a link to herhealthonly.com. Such republication must include attribution with a link to the Her Health Only homepage as follows: Her Health Only, http://www.herhealthonly.com.

Article Source: http://EzineArticles.com/?expert=Kirsi_A_Paalanen