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4 Tips for Dealing With Emotional Eating When Want to Lose Weight

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Emotional eating is an eating habit that unfortunately receives too little attention in the slimming world. Emotional eating is indicated by eating behavior that you use to comfort yourself or to suppress boredom or other negative emotions. In this article, I explain what emotional eating is and how you recognize it and I give you 4 tips to help you do something about it yourself.

How does emotional eating occur?

A usual reaction to stress is that you do not feel like eating. Some don’t get a bite down their throat. This is very functional from an evolutionary point of view in the short term. Imagine going to the zoo standing face to face with a lion. It is handy that you do not have a rattling hunger that distracts you from the danger.

But with emotional eaters, stress has the opposite effect. An emotional eater gets a lot of appetites when he or she becomes emotional. A possible explanation for this is that someone in their youth has learned to comfort themselves with food when they have unpleasant feelings and therefore has not learned how to deal with feelings in a different way.

What can you do about it?

Fortunately, it is possible to do something about your emotional eating behavior yourself. Below are four useful tips.

Note: not all tips will be equally useful to you. It is important to investigate what works for you.

Tip 1: Keep a food diary

Usually, emotional eaters have less insight into what is happening in their body and they are less able to recognize what exactly they feel. As a result, emotional eaters often find it more difficult to find out which emotions can be a reason to start craving for food. To increase your self-insight, I recommend keeping a record of your eating habits for one week in a diary.

By doing this you can easily make a connection on the days that you suffer from emotional eating between which situations happened on such a day (or the days before) and the way in which you give meaning to these events.

Tip 2: Ensure adequate relaxation

Another cause that increases the risk of emotional eating is stress and imbalance. Women (with a family) in particular experience a lot of pressure and place high demands on themselves. They want to behave perfectly in different roles (mother, employee, partner) and on top of that, they also want a very slim figure. They often turn away during the day and have little time for relaxation. All these requirements that you set for yourself cost a lot of energy and can cause you to crave food even more.

To balance, it is important to relax sufficiently. The following questions will help you with this:

  • What do you want from yourself? Which activities cost you energy and give you stress?
  • How could you work on this? What can or cannot influence?
  • With which activities could you relax? I recommend writing this for yourself and planning time for it. Specifically: When will you make time for it? When will you start?

Another important aspect is sleep. Are you sufficiently rested during the day?

If not: what can you do to improve your sleep?

Tip 3: Prepare yourself in advance for difficult moments

This tip can be confronting. You want to lose weight and probably not think of difficult moments. Nevertheless, I recommend that you prepare well. The moment you are not feeling well, it is much more difficult to imagine how to deal with a setback in a healthy, helping way. Not having a plan for such moments increases the chance of emotional eating considerably.

How do you behave when you feel stressed and you crave something delicious? Or how do you prepare for a setback? A good way is to formulate these intentions in the form of an if-then plan; “If situation X occurs I will do Y”.

Example: Suppose I feel stressed, I walk around a block instead of grabbing for snacks.

Other examples of a good alternative to emotional eating:

  • call a friend
  • read a book
  • breathing exercises and mindfulness

Tip 4: Follow your results and reward yourself

In addition, I recommend mapping your results. You can do this easily by writing down your goals and writing down daily how things went.

For instance:

Goal: If I get bored in the future, I’m not going to snack, but read a book.

If you have maintained this goal for a week, reward yourself with something fun. For example, buy a magazine or go to the cinema.

5 Ways to Get a Flat Stomach

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It can be difficult for you to get a flat stomach. Apart from being a risk factor for a lot of diseases, belly fat may cause bloating as well. Fortunately, you can use a lot of strategies in order to reduce your waist size. This article is going to give you a few effective methods that can help you get a flat stomach. Read on to know more.

1. Cut Calories

If you want to lose weight, the first most important thing is to cut down on your caloric intake. According to an ideal approach, you may want to remove at least 500 calories from your daily meals to lose around 1 pound per week.

However, keep in mind that reducing too many calories can be counterproductive. When you eat too few calories, it may have a negative impact on your metabolism. As a result, you may not be able to burn your desired number of calories.

2. Eat Soluble Fiber

Basically, soluble fiber can absorb a lot of water in addition to slow down the flow of food in your digestive tract. As a result, you will find it harder to empty your stomach. Your stomach will expand and you will stay full for a much longer period.

Aside from this, soluble fiber can cut down on the number of calories you can absorb from your meals. If you take soluble fiber, you will not end up with a lot of fat around your major organs and your will also be less likely to suffer from diseases.

If you want to get soluble fiber, you can opt for blackberries, sprouts, Brussels, legumes, avocados, flaxseeds, and oats, to name a few.

3. Consume Probiotics

These are live bacteria that play a great role in helping you lose weight. If you are obese, you may not have normal gut bacteria composition, unlike thin people. This may have a negative impact on your fat distribution and weight gain.

With a regular consumption of probiotics, you can encourage the growth of gut flora and reduce your risk of unhealthy weight gain. To get probiotics, you can consume pickles, kimchi, tempeh, kefir and yogurt. Alternatively, you can try probiotics supplements as well.

4. Do Cardio Exercises

If you engage in aerobic exercises or cardio, you can improve your health and burn a lot of calories at the same time. Aside from this, many studies have found that these physical activities can empower your midsection and reduce your belly fat.

According to most studies, you should do at least 150 minutes of aerobic exercise in 7 days. Some good cardio exercises include rowing, biking, brisk walking and running.

5. Go for Protein Shakes

If you want to add protein to your daily meals, you can go for protein shakes. This can help you boost your metabolic rate, reduce appetite and help with your weight loss efforts.

In short, if you have been looking for ways to slim down your stomach, we suggest that you check out the 5 methods listed above. They can help you get rid of those extra pounds.

Easily Reduce Your Fat Percentage

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If you want a tighter body, the excess fat on your body is an eyesore. You want to reduce that fat percentage.

For many people, this is the reason to eat less and drastically reduce the number of calories. This is, in theory, a good way to lose fat. But whether this also helps you in the long term?

In this article, we share a few simple ways to reduce your fat percentage and ensure that it stays away.

How can you lower your fat percentage?

Are you looking for a good way to get rid of your excess pounds? The fat on your stomach is a part of your body that you are not proud of. That’s why you want to say goodbye to it. To get rid of this excess fat it is necessary that you do a number of things differently. Make it a habit to eat healthier and let this be part of your daily life. This will help you lose your fat.

Be patient

It is important to take the time to lose your fat percentage. Everyone can lose their fat percentage but at a different pace. Avoid violent crash diets where you consume far too few calories and completely starve yourself. Lowering your fat percentage requires a healthy diet and needs some time.

Don’t stand on the scales every day, but enjoy the small changes in your body. Step by step changes a number of things in the way you eat. This makes it easy to keep going in the long term. Then you will succeed in reducing your fat percentage.

3 Simple and Scientific Ways to Lose Weight

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If you want to lose a lot of excess fat, you can try a lot of ways. However, the problem is that most of the ways will leave you unsatisfied and hungry. The three simple methods that we are going to talk about in this article will help you curb your appetite, lose weight and improve your metabolic health. Read on to know more.

1. Reduces your Intake of Sugars and Starches

First of all, what you need to do is reduce your intake of sugars and starches. This will help you curb your hunger and you won’t have a lot of calories. In this case, your body will burn fat instead of carbs in order to produce energy.

Another great benefit of reducing your carb intake is that it will help you reduce your insulin levels. And this will help your kidneys get rid of the excess water and sodium, which will reduce bloating and water gain. By eating this way, you may be able to shed up to 10 pounds during the first 7 days.

2. Eat Fat, Veggies and Protein

Make sure the meals you eat include a good source of protein, low-carb veggies and fat. If you set this meal plan, you can easily reduce your carb intake to as low as 20 grams per day. Some good sources of protein include beef, lamb, pork, chicken, fish, and whole eggs. There is no need to mention that eating a lot of protein is a great idea.

With high-protein diets, you can curb your cravings by up to 60%. As a result, you won’t have a strong desire to eat a lot. As far as losing weight is concerned, protein is on top of the list of nutrients.

Given below is a list of some low-carb veggies:

  • Cucumber
  • Lettuce
  • Swiss chard
  • Cabbage
  • Brussels sprouts
  • Kale
  • Tomatoes
  • Spinach
  • Cauliflower
  • Broccoli
  • Fat Sources

Given below are some good source of fat:

  • Butter
  • Avocado oil
  • Coconut
  • Olive oil

3. Hit the gym three times a Week

With this meal plan, you don’t have to exercise in order to shed weight. However, it’s recommended that you do some exercise. Ideally, you may want to exercise at least 3 times per week. You can also hit the gym and lift some weights.

At the gym, you may want to follow the guidelines of a trainer, especially if you are new. Lifting weights will help you burn a lot of calories in addition to maintain your metabolic rate. So, there won’t be any side effects.

According to many studies done on low-carb diets, you can gain some muscle mass while shedding significant body fat. And this is what many people want.

If you can’t lift weights, you may do some cardio workouts, such as swimming, cycling, running, jogging and walking, just to name a few.

Long story short, if you are looking for some easy ways of losing weight fast, we suggest that you check out these three methods. Hopefully, these methods will help you achieve your goals.

5 Simple Tricks To Burn Fat Naturally (and Without Exercise)

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Most people who have excess body weight want to get rid of it. Nowadays, it is very hard to eat healthy and exercise regularly.

We are also exposed to stress which along with a sedentary lifestyle and other bad habits contributes to weight gain. Weight gain happens gradually so you may not realize before it is too late.

Majority of people are too busy to spend more time cooking homemade meals and exercise which is why we have prepared a list of a few tips that can speed up the weight loss process without requiring too much of your time.

 

REDUCE ALCOHOL CONSUMPTION

A lot of people love alcohol because it helps them to relax and forget about their problems. But do you know that alcoholic drinks are rich in calories?

That is why drinking alcohol too often will lead to huge weight gain especially because it is also combined with other soft drinks and unhealthy snacks. Try to avoid alcohol as much as you can and the results will be visible soon.

You will not only lose excessive weight but you will make body detox in this way. You don’t need to quit drinking for good but just to limit your alcohol intake.

AVOID EATING AFTER 9 PM

One of the most effective ways to avoid gaining extra pounds is to stop eating after 9 PM. The question is why? Eating after 9 PM is proven to help in gaining extra pounds as you have already consumed enough calories during the day. Eating after 9 PM is more due to stress or boredom and not because of hunger. The calorie intake late at night usually gets deposited as fat and cause weight gain. But if you stop eating after 9 PM you will surely lose weight.

DRINK LOTS OF WATER

We already know that this is a very important rule which is proven to work. You will not only lose weight but you will also hydrate your body and improve your skin health as well. The water will clean your body of toxins, accelerate your metabolism and you will lose weight easily.

What is even more important, it will help you to make a difference between real hunger and hunger out of boredom. You just need to drink one glass of water to realize if you are really hungry. Most of the time, our body cannot make the difference between dehydration and hunger.

So drinking water will help you in reducing appetite. If you want to achieve better results, drink 8 glasses of water every day.

SLEEP ENOUGH

You must rest and sleep for at least 8 hours. If you don’t sleep enough your body will start to react and you will be under great stress. This condition will affect hormones which are linked with the feeling of hunger. So you must have proper night sleep to keep those hormones well- balanced and in this way you won’t have increased appetite.

Hold On Like a Bulldog — 3 Secrets To Stick To Your Weight Loss Program

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Struggling to stick with your diet program? You aren’t alone. Millions of people worldwide fall off diet programs every day.

Often, it’s due to a few key mistakes they’re making along the way. Let’s take a closer look at three powerful secrets for sticking to your diet plan. Put them into action and see the results you’re looking for.

Get A Diet Buddy

One word of advice: don’t go at it alone. Those who get a diet buddy will experience the high’s and low’s together. They stand a much better chance of success in the long run.

If you can’t convince someone to diet with you, at least find someone who will support you and keep you accountable as you need it.

You will hit hard times, and it will really help to have someone by your side.

Use Hunger-Busting Strategies

Hunger is another reason why many people can’t stick with a fat loss diet plan. That’s natural but avoidable. Either they cut their calories too much, or they lack foods that promote satiety.

Focus your diet around foods that break down and digest slowly. Lean proteins coupled with fibrous carbohydrates are the best choices, followed closely by small doses of dietary fat.

While fat calories can add up quickly, small amounts can work wonders for hunger control.

Set Short-Term Goals

Think about what you want to accomplish in two weeks. It can be beneficial to dream about your transformed body in a year’s time, but only in tandem with achievable short-term goals. Otherwise, you will lose sight of the light at the end of the tunnel.

Also Know: IS FRUIT MAKING YOU FAT?

Remember that Rome wasn’t built in a day, and you won’t lose all the weight in a week. Focus on the here and now. Find a program, such as The 2 Week Diet, that focuses on the coming weeks. Use that time to build good habits, and you will be prepared for future months.

Want to make the 2-week concept work for you? Check out The 2 Week Diet plan, which teaches you how to build proper habits over the course of two weeks. Equip yourself for a future of weight loss and health maintenance.

Correcting Bow Legs In The Young Age, Without Surgery & Exercise

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The 2 Week DietEven for people who can walk comfortably and don’t suffer from bow legs, the condition itself can be worrying to think about.

For those who do have bow legs, things can sometimes seem much worse, and this is especially the case for those who feel they don’t have anywhere turn for help and advice.

This article aims to give you precisely the advice you need- so you can have a good idea of what bow legs are all about, and so you can act accordingly and take the right steps in treating them.

As the name suggests, bow legs are characterized by a distinctive and unusual bending of the legs in an outward direction.

No matter how close they bring their feet together, people with bow legs will show an unusually large gap between the knees. As well as this, their legs will form a clear and outward bow-shaped curve.

All children are born with bow legs, and this is completely normal. After being in their mother’s womb for several months, all crouched up and folded, it’s only natural that children are born with bow legs.

Once a child starts walking and is exposed to adequate amounts of nutrition through food and exposure to sunlight, however, the condition will often wear off naturally.

Also Read: NATURAL METHODS OF STRAIGHTENING YOUR LEGS

By the time a child reaches the age of around four years, his legs have usually already been straightened completely through the normal growth and development processes.

In some cases, however, things don’t go this way, and a child might grow into an adult who suffers from bow legs as a permanent or chronic condition.

Factors Contributing To Bow Legs
It’s sometimes the case that people who retain bow legs into adulthood are suffering from a dietary deficiency such as a lack of Vitamin D, or a specific disorder such as Blount’s Disease. Lead or fluoride poisoning and Rickets are also potential factors that can cause bow legs.

Vitamin D deficiency is one of the most common causes of bow legs. Vitamin D deficiencies usually result from malnutrition, and may sometimes be accompanied by a shortage of calcium and phosphorus, both of which are important nutrients when it comes to proper growth and bone development.

It’s only logical, therefore, that a healthy and balanced diet can help prevent children from developing bow legs through malnutrition. At the same time, taking steps to avoid malnutrition should help to prevent the condition from worsening in a child who is already suffering from bow legs.

This makes it very important to have your child see a paediatrician regularly during their first four years so that he can ensure they aren’t suffering from a vitamin deficiency.

In addition to making sure that your child has a balanced diet, it’s possible to reduce the risk of Vitamin D deficiency by exposing your growing child to at least ten minutes of sunlight each day, and by asking a doctor to prescribe the relevant dietary supplements.

Also Read: CAN SQUATS AND CALF RAISES IMPROVE BOW LEGS?

Blount’s Disease is best detected during its early stages when your child is still developing and hasn’t crossed the age of four years or so.

The reason is that braces, casts, and shoes used to treat bow legs are most effective when the bones are still growing and have a better chance of re-aligning themselves. If delayed beyond the growing years, the condition can become persistent or chronic.

While it can still be treated in adulthood, it will require will and determination, and a carefully formulated regimen of dietary supplementation and special physical training.

Can squats and calf raises improve bow legs?

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The 2 Week DietExercising the joints and the core muscles in your body can be vital if you want to address and straighten bow legs.

It can also help to do exercises that are specifically targeted at strengthening those muscles responsible for supporting your legs- namely, the calf and thigh muscles.

Exercise is also important because it helps to remind you that you’re actually capable of straightening your legs, and of doing so entirely through your own efforts.

Squats and calf raises are two of the best basic exercises for bow legs, as they concentrate on the key elements needed to improve your legs’ muscular condition.

These key elements’ are: posture, balance, and developing the strength and flexibility of your knees. They also strengthen your core muscles and joints such as the hips, shoulders and vertebral joints.

While doing any of these exercises, it’s critically important to stop what you’re doing the moment your knees show any sign of pain or of being overworked. Resume the exercise only once they feel better.

Squats

To do a squat, you need to stand with both your feet shoulder-width apart. Make sure your toes are pointing forward and slightly outwards. You should stand tall, bearing in mind that one of the goals of this exercise is to help you regain proper skeletal alignment.

Place your hands behind your head and slowly start bending your knees whilst lowering your body gently into a squatting position. It’s important to avoid letting your knees bend forward too much as you do this, as this in itself can be damaging rather than beneficial for them.

Try to ensure that you’re maintaining a balanced posture, while holding your back straight and as erect as you possibly can.

Keeping your eyes focused on an object in front of you or a fixed spot on the wall can make it easier to keep your head held high, thus allowing you to maintain correct posture.

Once you feel as though your knees can’t bend any lower, hold the position for around 3 seconds before slowly straightening your legs and returning to your original standing position.

Repeat this 2 to 3 times daily, and eventually, you’ll begin to notice your legs begin to straighten. This, in turn, should allow your squat to get progressively deeper as time passes.

Calf raises

The idea behind these exercises is to contract your calf muscles so that you’re raising your body on your tiptoes. Look for a step along a staircase that you can stand on while balancing on your toes.

First, stand on the step so that your feet are level with the surface; this is the starting position. Next, maintaining a focus on your balance, slowly raise your body up onto your toes as high as you possibly can. Hold this position for a few seconds.

Then, slowly lower your body so that your heels hang below the level of the surface you are standing on, all the while making sure that you maintain your balance throughout this movement. Hold this position for around 3 seconds before returning to the starting position.

Repeat this 3-4 more times or as many as you can without straining your knees too much.

Bowlegs are known to affect your body’s posture and also to cause damage to a host of joints within the body. With this in mind, it’s vital to consider exercises that strengthen the body as a whole and improve overall balance.

After all, your body functions as one unit. It’s possible to achieve this through simple exercises, such as stepping or balancing routines and squats.

While a more complex routine will be necessary to fully straighten bowed legs, these simple exercises are a great start and will set you on the path to attaining a normal and fully functional body.

Back pain and other issues caused by bowed legs

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It’s certainly the case that your back pain may be the result of your bow legs. This is especially true if you’re already an adult

This is because bow legs often lead to incorrect posture, which in turn can potentially cause spinal problems, and these spinal problems may be a source of back pain.

Fortunately, however, these issues are usually treated very easily.

First, there are a range of exercises and stretching techniques that can correct your posture and straighten your spine. Incidentally, these may also help correct your bowed legs at the same time.

Amongst these techniques, some exercises focus specifically on correcting the alignment of your spine, while strengthening the muscles in your legs and torso – this will enable you to hold your body more erect.

Posture

In addition to correcting your posture through the exercises described above, it’s necessary to make some lifestyle changes. Crucially, it’s important to try and avoid standing or sitting in any one position for too long.

If you have a desk job, for example, this may require you to remain sitting for long periods in the same spot. In this case, it’s important to stand up at least once an hour and walk about for a bit, to ensure that your posture isn’t being damaged.

This also helps to keep your spine properly aligned and healthy. It’s equally important to maintain good posture while sitting. People with bow legs need to try to ensure that their desk isn’t requiring them to bend too far forwards while sitting.

Similarly, an ergonomic chair can also help improve overall posture.

Sleeping on your stomach should be avoided if you’re bow-legged, as this can further affect the alignment of your spine. When sleeping on your back, you need to ensure you have some kind of support under your neck to further keep your spine in alignment.

Will bow legs reduce your height?

Since bowed legs are curved, they can reduce one’s height, practically speaking. That is to say, they can sometimes make a person shorter than they would if they had straight legs.

When bowed legs are corrected, people often find their overall height increases, sometimes by a few inches. Of course, this depends on the extent to which one’s legs are bowed. In mild cases, it’s possible that the noticeable height increase on straightening your bowed legs is not visible to the naked eye.

On the other hand, a considerable height increase may be noticeable when serious cases of bowed legs are straightened.

There’s also the question of self-esteem…
It’s not uncommon for people who suffer from bow legs to have issues with self-esteem. They may be convinced that others view them as strange, or that members of the opposite sex don’t find them attractive.

This might and might not be the case depending on the severity of the condition. In most cases, once people are used to having you around, they will hardly care whether you have bow legs or not. But it remains a fact that bow legs may sometimes cause emotional issues and problems related to self-esteem.

Fortunately for those with bow legs, the condition can be easily corrected without the need for surgery. It’s all down to advancements in medical knowledge which allow you to remedy the condition with a special diet and exercises.

Why Red Tea Is Better Than Green Tea

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The Red Tea DetoxGreen tea has long been acknowledged for its health and wellness benefits, including weight
loss assistance. The evidence is irrefutable. But are we overlooking something better?

It is true that green tea contains powerful antioxidants. These components contribute to
minimizing health risks such as cancer and cardiovascular disease.

As a Weight Loss Expert, it has been my primary goal to share practical tips and tricks for
those pursuing optimal health. In upholding my obligation to transparency, I am about to
reveal how green tea, although beneficial, is gradually losing value in the light of its delicious
rival – rooibos.

Rooibos, also known as red tea, is equally high in antioxidants, but is sourced from different
substances to that of green tea. The antioxidants contained in rooibos – aspalathin and
nothofagin – are comparatively rare, and help to regulate blood sugar, reduce excessive fat
production, lessen stress, and inhibit metabolic disorders.

After the results of recent studies, alongside my own findings related to the major players
in sustainable weight loss, I consider red tea an essential. In addition to preventing heart
disease, diabetes, Alzheimer’s and more, it is an accessible and effective answer to weight
gain

The Red Tea Detoxll This year I began the production of my Red Tea Detox. A primary goal was to harness the incredible benefits of rooibos whilst combining the ingredient with a number of other, equally
valuable elements.

Rooibos means red bush. The plant is readily available, with leaves that turn red upon fermentation. With so much potential to assist with our health and wellness journey, I considered it wrong to ignore the strength of the plant.

Unlike green tea, red tea does not contain caffeine, and therefore drinking the blend at night
won’t leave you restless.

Another factor of its ultimate superiority is simply – taste. The bitterness of green tea is often
attributed to its high tannin content, which is less prevalent in red tea.

Many health products do not aim to bridge the gap between adults and young children,
but the pursuit of health is of equal importance for both demographics. Which is why I’ve
designed a recipe that caters to all ages and tastes, with the inclusion of a sweetened
version of the recipe.

This particular Red Tea Detox program is fresh and matchless, already actively transforming
lives since its launch.

The 2 Week Diet

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