Important Facts to Know About Exercising While Injured

Few things are more frustrating to someone who is enjoying their workout program and having high motivational levels, than suffering an injury. Whether it's a chronic pain just not seeming to go away, or it's an acute injury that happened with one wrong move - in either situation you're left sidelined.

At this point, it's time for you to assess the best manner in which you can move forward. Let's go over a few points to keep in mind...

1. Assess The Nature Of The Injury. First, you need to assess the nature of your injury. If it's a minor injury such as your elbow hurts, you might still be able to do a number of different exercise variations, so this won't keep you out of the gym entirely.

If it's something else like a sprained ankle for instance, this will likely mean total time must be taken away from your sessions.

Evaluate your injury honestly and go from there. Don't push yourself to keep exercising if you know you shouldn't.

2. Think About What You Can Do. If your injury isn't major and doesn't impact all forms of activity, think about what you can do. You will now need to make modifications to your workout program.

It's often best to continue on with your exercise routine if you can for two reasons. First, it ensures the other parts of your body don't get out of shape as you begin to lose fitness.

And second, it'll keep you motivated. For many, if they become sidelined with an injury and take a few weeks off from the gym, their motivation goes out the window and it's hard for them to get back on track again. If you keep going, you'll avoid this entirely.

3. Ease Into It Slowly. Once you do feel like you are ready to start exercising again on your injured area, you need to make sure you do so slowly. Do not pick back up where you left off. Start at half the intensity you used previously and build up slowly from there.

Also be sure you evaluate why the injury occurred. Was it poor form? If it is, unless the poor form is corrected, you will keep seeing the injury happening over and over again. Be sure you make any adjustments as needed.

If you keep these quick tips in mind your injury doesn't need to take you out of the game completely and you can continue on to realize fitness success - even while recovering.

Read More ..... »

How Quickly Will You Detrain If You Stop Exercising?

If you've been working hard at your workout program for quite some time, you might be wondering what will happen should you choose to stop. Will you lose all your progress? And if so, how fast will it go?

People come off their workout program for a variety of reasons. This could be due to injury, due to traveling, due to being ill, or simply due to life events taking up their time.

In any case, it's helpful to know what will be taking place in your body during these times so you can mentally prepare for it.

Let's look at some key things you need to know will occur if you stop training...

Your Cardio Fitness Ability. Between strength and cardio conditioning, cardio conditioning will be the first to go. You likely won't see much decline in fitness after a week off from training but beyond that, you'll definitely be noticing you don't quite feel the same as before when you return.

After about two months away, you'll have lost most conditioning, unless you were extremely conditioned to start. Consider yourself starting back at square one after this amount of time off.

Your Strength Level. Next we have your strength level. Your strength will be slightly slower to go and you'll maintain it quite well up to around 2 weeks away from the gym. Beyond that, you'll see some slight strength declines taking place.

Keep in mind the level of these declines will depend on what you are doing in your everyday life. The more strength based activities you are doing, heavy lifting for example, the less of a loss you'll see.

The key is keeping your muscles feeling stress being placed on them, so if you do that naturally in daily tasks, you won't lose much strength.

By about 6 months away from the gym, your strength will be down considerably and you'll need to start from fresh once again.

Do remember though muscle memory is a very powerful thing and you'll find regaining lost strength is easier than getting it in the first place.

Your Muscle Mass. You also might wonder about your muscle mass. Will you lose muscle? You'll lose muscle and strength at different rates depending on what you do. For instance, if you focus on eating right, eat sufficient calories and protein, you'll see much slower muscle mass loss than you will see in loss of strength.

Only after about 2 to 3 months, while eating a good diet, will you begin to see your muscles starting to atrophy. If you are on bed rest however, this process will take place much faster.

Your Ability/Mind-Muscle Connection. Finally, note you will lose your mind-muscle connection and agility very quickly. Even after one week off you'll find when you come back to your sessions, you aren't feeling as you normally did. Your balance might be off and your lifts just won't feel the same.

The good news is this element comes back very quickly, so it shouldn't take long to start feeling like yourself again.

Read More ..... »

Benefits Of Exercising

Do you want to reduce stress this year?  It's as simple as going for a walk!  Exercise has been proven to reduce stress - both mental and physical.  Workers who take time for a walk at lunch or even as a break are more productive than someone who will sit at their desk for hours.  A walk in the fresh air will help clear your head and improve your concentration.  Not to mention the happy endorphines that will get released - simple right?

Enjoy where you live!  When was the last time you explored your own city or even your own neighbourhood?  Try going for a walk or run exploring a route you don't normally take.  I'm so habitual I really have to force myself to got out of my norm!  Take in the little things and appreciate them - if you see something that you love, stop and watch it or photograph it.  I have a friend in Canada who does this regularly - he once stopped and watched a boat race, one of his passions, in the middle of a hike.  Did it stop his cardio workout, yes - was it good for his mental health, yes - did he finish his hike, yes!  It doesn't have to be a walk - I live near the beach and the lake - try paddleboarding, kayaking, playing in the surf - choose something you haven't tried before.  Fresh air and sunshine are essentials in our busy lives!

Obviously exercise can help prevent excess weight or help with your weight management plan.  I do a mix of training with friends, classes and on my own to keep things different and keep my motivation up.  One of my favorites is interval training and boxing - talk about building up a sweat and being happy!

Exercise boosts energy!  It delivers oxygen and nutrients to your tissues and can help your cardiovascular system work more efficiently.  Stronger heart and lungs means more energy for your daily activity.

What about sleeping - do you have troubles falling asleep or staying asleep?  Regular exercise can help you fall asleep faster and give you a deeper sleep.  The best time to exercise is in the morning and up to early evening.  It's best to have at least 2 hours for your body to relax before going to bed.

I can't imagine not having exercise in my life, though I did have several years in the past where I didn't.  It's simply another habit to learn and habits take 30 days not 1 week.  My specialty is helping people reach their goals.  Register on the website in my Bio for a FREE Consultation

Read More ..... »

Why Does Eating Right & Exercising Give You Energy?

You've probably experienced the effects of downing too much junk food and skipping your workout. Lack of exercise and unhealthy foods can make you sluggish and tired. On the other hand, making nutritious food choices and fitting in plenty of physical activity can boost your energy levels. Healthy lifestyle choices also protect your health and aid in weight control.

Carbohydrates Convert to Energy

• Many people shy away from carbohydrates for fear that they'll gain weight. Anytime you eat too many calories, you're at risk of putting on pounds. However, your body converts carbohydrates to glucose for energy, so skimping might result in tiredness. MayoClinic.com suggests getting 45 to 65 percent of your daily calorie intake from carbohydrates. Not all carbs are created equal, though, and you'll need to choose quality carbs that come from nutritious foods. This means skipping soda, candy and dessert and opting for fresh fruits, whole grains and starchy vegetables, such as potatoes, beans, peas and corn. Some of these foods also contain iron, which contributes to healthy energy levels.

Eating Right Boosts Your Nutrient Intake

• If you stick to a well-balanced meal plan that consists of a variety of foods from each food group, you'll have sustained energy throughout the day, notes the NHS Choices website. Skipping meals means you might not be getting enough nutrients in your diet, which can leave you lacking in energy. Someone who skips breakfast, for example, might be tired before lunch time rolls around but is likely to experience a boost in energy after a meal. Three meals and a couple of snacks, spaced at even intervals through the day, is ideal for keeping your energy up and your nutrient intake adequate.

Exercise Increases Blood Flow

• Sitting around can be relaxing after a long day, but getting up and moving boosts energy so you can finish your tasks or just get through the rest of your workday. Physical activity increases blood flow to your tissues, thereby increasing the amount of oxygen and nutrients available to use as energy, according to the American Council on Exercise. Just 20 minutes, three days per week, is enough to do the trick. However, the U.S. Department of Health and Human Services recommends that adults get at least 2 and a half hours of exercise each week for maximum benefits.

Exercise Boosts Endurance

• If you're not used to exercising regularly, adding it to your routine improves your endurance and increases muscle strength, according to MayoClinic.com. Having a greater endurance means you can exercise for longer and will have more energy to get physical tasks done, such as hefting groceries, without giving in to fatigue. Being strong and physically fit, through a combination of exercise and healthy food choices, gives your body the energy it needs to go to work, finish chores and play with kids or pets.

Read More ..... »

What to Eat Before Exercising in the Heat

Regular exercise promotes overall health and increases strength and stamina. However, even the most experienced exercisers can fall victim to heat-related illnesses. Prolonged exposure to heat during exercise may result in heat cramps, fainting, exercise exhaustion or heatstroke. Symptoms of heat illness include dehydration, weakness, dizziness, excess sweating, headache and clammy skin. Extreme cases can result in organ failure or death. Taking steps to ensure proper nutrition and hydration can prevent low energy and dehydration.

Nutrition Considerations

• Proper nutrition is essential for peak performance and physical comfort during exercise. When you exercise in high temperature conditions, your carbohydrate needs rise. Consuming carbohydrate- and fluid-rich foods such as fruits prior to exercise in high temperatures can provide both energy and hydration. Along with drinking an adequate amount of water, eating a banana 10 minutes prior to exercise can help maintain athletic performance and decrease exercise-related inflammation.

Sodium and Hydration

• Increased sweating due to prolonged exercise in high temperatures can cause excess sodium and fluid loss. Dehydration due to water loss of 2 percent to 3 percent of body mass increases perceived exercise difficulty and decreases performance. Consuming foods with a small amount of salt, such as pretzels or a sports drink, prior to exercise can encourage you to drink fluids. In warm, humid environments, exercisers should drink 7 to 10 ounces of water 20 minutes before exercise and at least 6 ounces of fluid every 20 minutes during exercise. Water is the best fluid to prevent dehydration unless you exercise for more than 60 minutes, the American Council on Exercise says. More than an hour of exercise in hot environments may require a sports drink to provide sodium and carbohydrates.
• 
  

Diet Effects on Hydration

• Foods and fluids consumed before and during exercise should not contain caffeine or alcohol. Just as caffeine and alcohol can, a high-protein diet can increase water loss through increased urine output. In addition, diets high in fiber -- 20 to 30 grams per day -- can slightly increase water needs. Avoid eating high-protein or high-fiber food prior to exercise in high temperatures.

Long-Term Diet Choices

• Replacing carbohydrate stores post-exercise by ensuring adequate carbohydrate consumption will aid in exercise performance during the next workout in hot conditions. A high-carbohydrate breakfast such as whole-grain cereal with low-fat milk and fruit will raise blood sugar and provide energy for exercise. Fruit juice can also provide quick energy before a workout. To aid muscle recovery and replenish carbohydrate stores prior to the next exercise session, eat a meal containing both protein and carbohydrates within two hours of the workout, such as peanut butter on toast or beans and rice.

Read More ..... »

Toning and Exercising After 55 Years Old

There is no age limit on exercise. The American Heart Association recommends 30 minutes of exercise three or four times a week for all ages. The American Academy of Orthopedic Surgeons says exercise will reduce the impact of arthritis, osteoporosis and other bone and joint problems and will reduce medical expenses. Both groups stress exercise for older adults, whose body functions normally slow with age. Men older than 45, women older than 55 and anybody with any family background of heart problems or habits such as smoking or heavy drinking should get a physical and clearance from a doctor before beginning exercise and should follow his recommendations.

Five Areas of Exercise

Experts recommend exercises for five specific areas: flexibility, cardio, strength, balance and core. While those categories apply to exercise for all ages, they are especially important for those older than 55. Strength, flexibility and balance are most needed because muscles tend to get smaller and weaker with age, changes in connective tissues reduce flexibility and older people tend to lose sense of balance.

Flexibility

Flexibility training is basically light stretching, recommended before any aerobic or strength workout. Some stretches can be done even before you get out of bed. Lift your legs vertically while on your back, straight up first, then bend them against your chest. Roll over and do reverse leg lifts. Out of bed, do modified lunges: Step forward with one foot as far as possible to stretch the hamstring on the other leg. Stretch arm muscles by simple rotations and swings of the arms while standing.

Cardio

Cardio exercise can be anything that gets the heart pumping. Walking is the best start for older adults, especially if they have not exercised regularly over the years. Jogging, bicycling, swimming and aerobics can be done by most basically healthy adults. These exercises also help reduce or control weight, which lowers strain on the heart. Low-impact exercises are best for those with joint problems, especially in knees.

Strength Training

Strength training will help reduce muscle loss and even have a positive effect on such things as diabetes, according to an article by Karlie Pouliot on FoxNews.com. Strength training should be done at least twice a week for 30 to 45 minutes at a time. Strength training does not mean just hitting the weight machines; it can be pushups or using rubber resistance bands. Using dumbbells for biceps curls and arm extensions and with lunges and squats will maintain or build muscle. Those capable of using barbells, curl bars and other weight devices may do so.

Balance

Balance training can be done anywhere, even while standing in a grocery checkout line. Balance on one foot at a time, hold for about 10 seconds, then switch to the other foot. Do this at home with your eyes closed. Stand on your tip toes and hold the pose for 10 seconds. Three or four minutes a day of these will improve balance.

Core

Crunches are core or abdominal exercises and can be done by any age. Lie flat on your back and raise your head and shoulders using your stomach muscles. Hold the crunch for five seconds and concentrate on tightening your abdomen. For reverse leg curls, lie on your back and lift your knees to your chest and hold for five seconds. Core abdominal exercises are key to avoiding back problems by strengthening the frontal muscles, which help support the back.

Positive Results

Exercise has been shown to improve concentration, reduce stress and depression and have other beneficial mental effects. One study, published in the "Annals of Internal Medicine" and reported by the Be Fit Over Fifty Website, found that older men who exercised three times a week were less likely to develop Alzheimer's, a degenerative brain disorder. It also has been found to reduce chances of adult diabetes, to improve the functions of liver and pancreas and to improve memory as well as improve heart and lung strength.

Read More ..... »

Why Does Your Body Release Endorphins While You're Exercising?

Endorphins are a group of hormones secreted throughout the brain and body during intense stress or arousal and are part of the "fight-or-flight" response. In general, endorphins can relieve pain, produce feelings of pleasure, reduce stress and increase relaxation. One way to stimulate the release of endorphins is through exercise.

Intense Exercise Required

How much exercise is necessary? Research conducted in 1990 at the University of North Carolina, Greensboro found that high intensity exercise for at least 15 minutes was needed to increase endorphin levels. In order to maximize endorphin release, an exercise routine needs to incorporate substantial cardiovascular exercises such as sprints or high-intensity aerobics.

No Pain = More Gain

Endorphins work as the body's natural pain killers. The endorphin subtype most often implicated in pain relief is called beta-endorphin. Beta-endorphin is released into the circulation from a brain region known as the pituitary gland during exercise and may help you work out harder and longer by reducing painful sensations. During intense exercise, your body experiences increased levels of stress, which trigger the release of endorphins. Endorphins bind to specialized receptors located throughout the nervous system. The activation of these receptors blocks the transmission of pain messages traveling to the brain and reduces the release of chemicals that cause inflammation and swelling.

Runner's High

The runner's high is often described as an intense feeling of euphoria experienced after strenuous physical activity. Feelings of euphoria have also been linked with endorphin activity. A brain imaging study published in 2008 in the scientific journal "Cerebral Cortex" reported increased endorphin activity in brain areas responsible for emotional regulation after two hours of running. The participants with the most endorphin activity reported the greatest feelings of euphoria, suggesting that the more endorphins you produce during exercise, the better you will feel. Unfortunately, the runner's high does not occur in every person, and it does not happen after every workout.

Reduce Stress and Relax

It is widely accepted that exercise reduces stress. After exercise, endorphins can help to lower heart rate and blood pressure, stabilize breathing and restore normal body temperature. Endorphin activity can also produce mild sedation, which may increase feelings of well-being and perceived relaxation after a workout. Other techniques, such as yoga, controlled-breathing exercises and meditation can also enhance the calming effects of endorphins after physical activity.

Read More ..... »

Does Exercising Twice a Day Improve Weight Loss

Strength training and aerobic exercise are both essential tools in helping maintain a healthy body weight, increasing mobility and staving off potentially deadly diseases. However, exercise takes time from your day. This can make it difficult for those with busy schedules to fit in enough time for physical activity. However, one way to help ease your schedule is to divide your exercise routine into twice a day, which may also help speed up your weight loss.

Extra Calorie Burn

Exercising twice a day allows you to increase the amount of calories you burn by increasing the amount of exercise being performed. The longer you exercise, the more calories you burn. Of course, this benefit only occurs when you increase the amount of time being exercised, not when you are just dividing the amount of time you exercise already in half.

After Exercise Calories

When you exercise, you increase the amount of calories you burn per hour, even in the hours after you have finished exercising. This is often referred to as exercise after-burn, or excess post-exercise oxygen consumption. When you exercise, many changes in your body affect homeostasis, or the balance of the body. For example, your heart rate increases, your oxygen needs increase and your temperature changes. It takes energy for your body to return balance after exercise, and with energy use comes more calories burned. Energy also is needed to heal muscle damage, build muscle fibers, and build bone mineral density, all of which can continue after exercise. As balance is restored, you return to your basal metabolic rate, or the rate of calorie burning needed for just basic functions such as your heartbeat or breathing. When you split your exercise routine in two, you get the benefit of two exercise after-burn time periods instead of one.

Convenience

Exercising twice a day also can help with weight loss because of an increase in convenience. If it's difficult to fit in 30 minutes of exercise all at once in your schedule, you may only settle for 20 minutes if that's all you can spare at once. However, if you have 15 minutes free in the morning, and 15 minutes free at night, you increase your exercise, along with your calories burned, by 10 minutes, which increases your overall weight loss.

Recommendations

When choosing how much exercise to perform at both of the set apart times, it's important to keep in mind the healthy exercise recommendations from organizations such as the Centers for Disease Control and Prevention and the American College of Sports Medicine. Both organizations suggest that all adults get at least 150 minutes of exercise each week, which can be increased to 300 minutes per week for even greater results. This comes out to two 15-minute sessions, five days a week, or two 30-minute sessions five days a week depending on your exercise goals. These goals can be adjusted to fit your specific health needs and schedule. Before starting any new exercise routine, talk to your doctor to ensure you are healthy enough for the physical activities you have planned.

Read More ..... »

Eating Less Vs. Exercising & Eating Same Amount for Weight Loss

More than one-third of the adult population in the United States is obese, the Centers for Disease Control and Prevention notes. Obesity has been linked with serious medical conditions such as heart disease, stroke, Type 2 diabetes and cancer. Diets and exercise both offer the promise of weight loss to varying degrees. But the million-dollar question is whether one is better than the other.

Weight Loss 101

Burning calories is the key to losing weight. Simply put, you must burn more calories than you ingest if you wish to lose weight. If you burn 3,500 extra calories, you'll lose 1 pound. Although losing excess weight is typically beneficial, consult your physician before embarking on a weight-loss routine -- particularly if you have any health concerns -- to avoid potential risks.

Exercise Alone

Exercising burns calories. High-intensity workouts performed consistently result in high calorie expenditure. Exercise by itself can produce weight loss eventually, but even the most strenuous exercises only burn a few hundred calories. After a hard workout, you may feel ravenous or as if you deserve to treat yourself, and it only takes one meal -- sometimes one snack -- to replace every calorie you just burned. With dieting, however, the body is able to reduce calories more easily.

Only Dieting

Dieting is the more effective way of reducing calories and thus results in faster weight loss than exercise alone, MayoClinic.com notes. Plus, a balanced diet improves overall health. However, only 5 percent of dieters keep the weight off, according to the American Council on Exercise. Around 33 percent of the weight loss is regained within a year, and almost all of the dieter's weight has returned within three to five years.

Exercise and Dieting for Weight Loss

The most efficient way to lose weight and maintain that weight loss is to use a combination of dieting and exercise. Dieting reduces the number of calories ingested, and exercise burns up any calories the body does not need. This synergy leads to a noticeable reduction in weight and an increase in overall fitness.


The American Council on Exercise suggests that a reduction of meal portion by 10 to 15 percent is a good start for a diet. Eat healthy food options and be consistent. Exercise for a minimum of 150 minutes a week; find a comfortable exercise routine and then gradually increase the duration by 10 percent each week. For example, a 30-minute run will become a 33-minute run the following week. Always consult a doctor before starting or drastically changing an exercise routine.

Read More ..... »

How to Get a Flat Belly Without Dieting or Exercising

Believe it or not there are some simple ways to flatten your belly without having to diet or exercise.

Tips For You

1. • 1
     STAND UP STRAIGHT -

     Standing up straight help to lengthen you and improves your posture. Not only do you look taller, but your also toning your stomach muscles while doing it.
   • 2
     DRINK PLENTY OF WATER -

     You may think drinking water will bloat you up, but the opposite is true. When you do not drink enough water you can become dehydrated and your body will hold in more water then it should. It helps to flush your system out and keeps you healthy as well as your skin hydrated. You should drink six to eight 8-ounce glasses of water each day.
   • 3
     EAT SLOWLY -

     There is no eat to eat fast. Take your time chewing and eat slowly. When you eat fast you also tend to eat more calories. To help yourself from consuming unneeded calories eat slowly. Set your fork down between bites and properly chew your food all the way. It can also take up to 20 minutes for your brain to send the signal it is full so eating to fast should just be avoided all the time.
   • 4
     WALK MORE -

     Take time out for yourself to take a walk each day. If you have a dog take him/her with you. It is not strenuous exercise and it is good for you in so many ways. Even at the office, take the stairs instead of the elevator, park further away when you go shopping, etc. Little things like this can add up to a lot.
   • 5
     STOP CHEWING GUM -

     Chewing gum tends us to swallow more air causing us to become bloated and even gassy. Don't chew gum unless you really feel the urge to. If your worried about your breath suck on a mint instead or carry along a toothbrush and toothpaste with you. There's no shame in caring for your smile.
   • 6
     SUPPLEMENTS -

     Include both calcium D-glucarate (1,000mg) and B-complex supplements to your daily regimen. Excess estrogen causes the body to retain fat around the waist, aren't we lucky? However both of these supplements have been shown to help you decrease the hormone. IN the end, a flatter belly.
   • 7
     EAT FOODS THAT BLAST BELLY FAT -

     Just eating some foods often will help you to burn fat from all over including your belly. Some of these foods are the following.

     Insoluble fiber
     Salmon
     Nuts
     Avocados
     Grapefruit
     Beans
     Hot pepper
     Dairy Products
     Orange Juice
     Bananas
   • 8
     EAT ALL YOUR MEALS-

     You should never skip any meals throughout the day. This can actually backfire on you and slow down your metabolism. The most important meal of the day is breakfast and should be consumed within one hour of waking up. During sleep your metabolism is in a fasting mood and needs to be recharged. So eating within an hour of waking does that for you.
   • 9
     ADD OLIVE OIL DAILY -

     Consuming a small amount of olive oil daily can help to flatten your belly. It has been shown that olive oil helps in cutting heavy fats if you take it in your diet properly. Do not consume to much has it will not totally make your belly flatter on its own. Just switch your regular oil to olive oil to help you not gain any more weight.

Read More ..... »

How to Lose Weight Without Exercising

After having a car accident and finding myself restricted from exercise, I wondered if there was a way for me to lose weight without exercising. I found a way, and so far, I have lost 10 lbs (gradually over one month) and I feel that I have a better idea of what makes me gain weight.

Things You'll Need

• A digital scale
• Motivation to lose weight

Tips For You

1. • 1
     View the Scale as a Tool, Not as your Enemy:
     We come to dread the scale and what it has to say if our diet approach is unsuccessful, or if we've been unaware of what we've been putting in our mouths for days. However, using this approach, the scale will become our tool in finding the "path" to lose weight and will begin to offer positive reinforcement.
   • 2
     Familiarize Yourself with What You Eat For a Week:
     Study your portion size, how you tend to prepare foods, and how many meals you tend to eat. This will be essential in the latter steps. If you need to, write down everything you eat and in how many sittings for a week. Do not weigh yourself during this week. Just study what and how you eat.
   • 3
     Beginning the 2nd week, weigh yourself when:

     • You wake up
     • After each meal
     • Right before you go to bed
       Keep track of what you weigh at these times and track what you are eating. Do this in conjunction with Step 4.
   • 4
     Beginning with that 2nd week, start to restrict your diet in one or more of the following ways without changing the quantity of food. (How you restrict your diet is up to you and will depend on your motivation level. If you think it might be difficult, start out with one of the below methods. But the best result will come with using the methods below simultaneously):

     • Do not cook in any oils or fats.
       If you tend to eat fried foods, eat the same foods but boiled, baked or broiled without using oil, butter, shortening, lard, etc.
       Example: Instead of fried eggs, eat boiled. Or you can go for a peanut butter sandwich on wheat bread if you want something more filling.
     • Cut down on extra sugar or eliminate sugar.
       If you drink coffee, tea, or eat cereal and add sugar to it, decrease by 1/2 the amount of sugar you use, or if you're really motivated, eliminate that drink altogether, and switch to an alternative.
       Example: Replace coffee or tea, with water or those fruit flavored waters, or dilute a little bit of orange juice with water. And most definitely, cut down on your consumption of soda by half, or replace soda altogether, with one of the substitutes above.
   • 5
     Avoid Fast Food and Try to Decrease Snacking (with the goal of eliminating if you can):
     If you must eat a snack, pop fresh popcorn, buy rice cakes, or chunky peanut butter, or eat fruit or a handful of nuts (UNSALTED pistachios, peanuts, walnuts, cashews, etc) which are more filling.
     Note: It's important to avoid salty snacks as salt will make you crave more.
   • 6
     Enhance the Above Method by Embracing Lean Meats or Fish That Are Prepared Without Oils and That Are Sliced or Diced.
     Slice or dice meats. Serve yourself a portion visually similar to the meat as a block (before it was sliced/diced). You'll be eating less meat although visually it will look about the same.
   • 7
     Decrease Your Portion Sizes Gradually:
     If you can decrease the sizes of your portions in conjunction with the above methods, you'll eventually feel less in need of eating bigger meals.
   • 8
     Take it up a Notch:

     • Work in fresh veggies as part of your meals more and more, and especially as snacks.
     • Explore the health food section of your grocery store. Morningstar makes great breakfast alternatives.
     • Remember to try to eat smaller portions. Even if it's a 1/4 or a 1/3 smaller. You can work in baby steps if you must.
   • 9
     Most Importantly, Note How Much You Gain After Each Meal And What You Lose While You Sleep:
     -You may gain 1/2 lb for a small meal and upwards to a lb and a half or more, for a larger meal.
     -Become familiar with your body's rhythm with respect to digestion.
     -By adjusting your intake, you'll see results.

Read More ..... »