Weight Loss Begins in the Mind

Losing weight is more about how the dieter thinks about food than food itself. Lasting weight loss success involves planning and the right mindset.

Terminating a life long pattern of turning to food for feelings other than hunger is vital for any weight loss plan (lifestyle change) to work. Filling emotional needs with emotional solutions and using food for physical nourishment only, is key to any effective weight loss plan. Seeking comfort, security, love or solace in appropriate ways allows the dieter to manage their food intake intelligently and effectively.

Tips for Successful Weight Loss
The successful dieter plans for success well before starting a weight loss plan. Just as a star student prepares for finals, the dieter who prepares for success before beginning will reap a higher level of achievement. A mind that has been prepared for change is better able to work with that change. Choose a weight loss start date of less than 30 days (not to be confused with procrastination) to begin both physical and mental preparation.

• Eliminate all foods from the household cupboards that are not on the healthy eating list. (A local homeless shelter will make good use of them.) Begin stocking only foods compatible with healthy eating.
• Learn to read food labels and consider purchasing whole, unprocessed foods instead (found mostly on the outside isles of the grocery store.)
• Since water is a staple for every effective weight loss program, plan for a way to have it nearby at all times. You will need to use this water as a replacement if you are a pop drinker.
• Monitor thoughts for negativity or victim mentality. Such thoughts will sabotage success. Take note of the urges to "make yourself feel better by eating" and acknowledge what emotions you are feeling at that time.
• Begin thinking of nurturing things that are not food related that you can do to "make yourself feel better." Some examples may be, walking, riding your bike, talking with a friend, reading, listening to music, etc. Make a list of these things and start implementing these alternatives.
• Pamper the body, mind and spirit with personally meaningful non-food activities or things. Don't forget meditation or prayer. Affirmations also can help you to "change your mind."

You will undoubtedly experience discomfort during this process. Just remember that these steps you are taking will eventually become new habits and the discomfort will subside with practice and time. Just like the cigarette smoker who stops smoking. Eventually, the pain and discomfort subsides as life goes on, only leaner and healthier. 

The No Seconds Diet

We have started a new diet craze called "The No Seconds Diet!" Are you one of those people who just has to place another helping of a delicious food on your plate, when you have already had one serving? You are not alone. This could be a contributing factor in gaining and/or having trouble in losing that extra weight. More is not always better, expecially when it comes to food.

The optimal dinner plate should look as follows: 1/2 low glycemic vegetables (ie; broccoli, zucchini, green beans). The other half of the plate should be divided in half (2 - 1/4s of the plate), where the meat is in 1/4 and your complex carbohydrate (ie; sweet potato, brown rice, corn) covers the other 1/4 of your plate.

An easy way to estimate portion sizes goes as follows:

• Proteins (meat, chicken, fish) = should be the size of the palm of your hand and about as thick as a deck of cards.
• Lowfat Dairy Products (skim milk, yogart) = about the size of your fist.
• Cottage cheese, Ice Milk, Cold & Cooked Cereals, Pasta, Brown Rice, Starchy Vegetables, Fruits = size of a tennis ball.
• Hard Cheese & Nuts = size of thumb.
• Bread = 1 slice, Bagel = 1/2 small, Crackers = 2, English Muffin = 1/2
• Fats = 1 Tablespoon
• Salad Dressings = 1 Tablespoon (Regular) - 2 Tablespoons (reduced fat)

Many diet plans encourage eating an unlimited amount of low glycemic vegetables. Let that be the only exception to the above. If you still need more volume, eat more veggies.
The stomach in an individual used to eating larger portions on a regular basis, can stretch to hold 3 - 4 cups of food (and may not feel full until stretched that far). When you limit the amount of food mass (by cutting back), the stomach will eventually shrink to about a 2 cup capacity (and you will feel fuller on less volume).
A good book working on these principles is called the "Volumetrics Weight-Control Plan - Feel Full on Fewer Calories" by Barbara Rolls, Ph.D., and Robert A. Barnett. Check it out at your local library or bookstore.

The Physics of Low Carbohydrate Diets

A calorie is a calorie, no matter what the source, right?

Wrong, say biochemists. Critics of low-carbohydrate diets always invoke laws of thermodynamics, but they do not understand them properly. Two laws, not one are involved.

The first law of thermodynamics, that the total energy in a system is always conserved. The second law, that energy tends to dissipate over time.

We know on a molecular level that the body’s pathways are less efficient at turning protein calories into glucose. That means that more energy is lost as heat. So, more of each calorie will convert into heat if it comes from proteins; more of the calorie will remain in the body if it comes from carbohydrates.

This complements the “Eat like a Caveman” theory. The Atkins and South Beach diets both are low carbohydrate diets. According to Dr. Arthur Agatston, MD, creator of the South Beach Heart Program, millions of people who follow his plan lead longer and healthier lives.

What is "Eating Clean?"

Eating Clean is not just a diet, it's a lifestyle. It's not about denying yourself or going hungry.  It's about eating with thought and planning.  Learn the rules of  Eating Clean and adopt them into your day like the other good habits you practice.

Eating Clean Principles

• Eat 5 or 6 small meals every day. (Fruit, vegetables, lean meats, low-fat dairy, whole grains)
• Eat every 2 to 3 hours.
• Combine lean protein and complex carbohydrates at every meal.
• Drink at least 2 liters, or 8 cups of water each day.
• Never miss a meal, especially breakfast.
• Carry a cooler loaded with Eat-Clean foods to get through the day.
• Avoid all over-processed, refined foods, especially white flour and sugar.
• Avoid saturated and trans fats.
• Avoid sugar-loaded colas and juices.
• Consume adequate healthy fats each day (olive oil, avocado,flax seed oil)
• Avoid alcohol, another form of sugar.
• Avoid all calorie-dense foods that contain little or no nutritional value.
• Depend on fresh fruits and vegetables for fiber, vitamins and enzymes.
• Stick to proper portion sizes - give up the super-sizing!

Eating this way is NOT A DIET!  It is something we want to do for the rest of our lives, to be the healthiest we can be.  To stave off disease and obesity.  Read more about "Eating Clean" at: http://www.eatcleandiet.com/