How to Easily Beat Food Cravings?

The post Beat Food Cravings Easily appeared first on Weight Loss Coaching for Busy Moms.
You just gotta have that chocolate donut. The feeling is so intense you’d cut your right arm…

You just gotta have that chocolate donut!

The feeling is so intense you’d cut your right arm off for one taste of that gooey-chocolatey goodness.

Pick your poison:

  • pizza
  • tortilla chips with queso dip
  • sourdough pretzels
  • chocolate lava cake
  • sea salt caramels

You get it, right? It’s like every cell in your body is screaming to eat that _______.  Insert craving here. 

Don’t worry. I gotcha covered, sister!

When that next food craving hits, ask yourself:

Is this craving coming from my mind or body?

Mind = Emotional Craving

  • you feel emotionally charged; stressed, bored, depressed etc.
  • you’re trying to change that emotion by using food
  • you’re not physically hungry

Body = Physical Craving

  • your blood sugar is low sending you a signal to eat
  • you’re physically hungry

Dealing with Emotional Cravings

If your craving is emotional, tell yourself you can eat whatever you want —but not until you’re hungry.

Your mind hates restriction. So the minute you tell it you can’t eat something, the craving gets worse.

Don’t torture yourself like that!

Then, find a way to deal with your emotional craving in an emotional way, rather than using food which is physical.

Check out these coping strategies for emotional eating.

For example, if you’re stressed do a stress relieving meditation. (Even 5-10 minutes will work! Try the Insight Timer App.)

Nine times out of ten this strategy works!

But…if you find yourself hungry with emotions fully addressed, go ahead and have the treat!

Likely, you won’t need it.

Dealing with Physical Cravings

If your craving is physical (meaning you’re truly hungry and need to eat) most likely your blood sugar has gotten too low.

Your body now craves’s high-sugar, high-fat, high-calorie foods. Darn those natural instincts! 

These foods give us a big bang for their buck because they replenish glycogen stores quickly which is why we gravitate towards them.

Instead of giving into the craving, eat a healthy meal. If you’re pressed for time, eat something simple like a banana (simple carb) paired with a couple hard boiled eggs (protein and fat) for a complete meal.

If you still have that craving after 30 minutes, yep you guessed it. Enjoy it sister!

Remember, nine times out of ten, this strategy works. So on the rare occasion, it doesn’t—you earned it!

 

The post appeared first on Weight Loss Coaching for Busy Moms.

 

Why Tennis is a Great Workout to Lose Weight?

The post Why Tennis is a Great Workout to Lose Weight appeared first on Weight Loss Coaching for Busy Moms.
Tennis is my sport! I’ve been playing it since childhood and continued…

Why tennis is a great sport to lose weight.

Tennis is my sport! I’ve been playing it since childhood and continued competitively in high school and college.

Tennis is one sure fire way to incorporate a bit of fun and variety into a typical weight loss regimen. However, it also involves a ton of hard work, not to mention the skills and equipment it requires to play. For starters, it is important for a player to determine exactly why they are playing tennis so they can find the best way to lose weight, as well as gain all the fitness benefits that come with participating in the sport.

The Huffington Post shared the success story of Jennifer Andersen, a then-30-year-old mother who lost more than half of her bodyweight (324 pounds) with the help of tennis. Of course, the sport alone isn’t enough to shed all those pounds, as people still have to complement this with a healthy diet and discipline. So for those busy moms – like Jennifer – who want to follow this fitness journey and lose weight in the process, I’m here to help.

On paper, tennis is a start-stop kind of game. Some fitness experts might not agree about how the sport can be a valuable tool for weight loss, since the best exercises usually comprise aerobic workouts or those that oblige people to move constantly. Thus, there are still significant factors that prove how tennis can be beneficial for those who want or need to get rid of excess pounds.

First off, it’s vital to play with someone with the same goals, or a person who’ll inspire you to lose weight. Also, it’s advisable to play with just one ball and run after it every time it goes out of bounds. Here’s where keeping the ball in play becomes imperative, wherein players are obligated to continue a back-and-forth rally without any interruption.

During solo practice, players can use a ball machine for 10 to 15 minutes of their workout time; it’s a good aerobic exercise, ensuring a sustained period of activity. If there isn’t any equipment, they can play against a wall and practice their forehands and backhands for as long as possible. Lastly, to keep the heart rate up in between services, games, or sets, it’s advisable to jump up and down, step laterally, and even jog in one place.

In a time where relatively new programs, from Pilates, to spin classes, to CrossFit, are dominating the world of fitness, racket sports such as tennis still make a case for being a legitimate physical endeavor.

Play Your Court even suggests that it’s one of the fastest growing traditional sports around and a venture people can play for years even into their senior years, as well providing young players with great life lessons.

Other than helping people lose weight, tennis also develops speed, coordination, and agility. All the movements contribute to the improvement of one’s physical attributes. So in other words, people aren’t just burning unwanted body fat, they also acquire a new set of skills along the way.

 

The Only Home Gym Equipment You’ll Actually Need

Training at home can be an excellent way to approach exercise, provided you’re equipped with the right stuff!

Setting up a home-based gym is easier than you may think. Here are some essentials that not only cover many bases, but they also pair up for a multitude of different movements.

Adjustable dumbbells/barbell

There are many brands that manufacture these, with grading weights that can be easily made up for whatever you need on the spot.

Kettlebells

Adjustable ones are available too, but many people manage well with a couple of sets with varied weights for lots of different exercises.

Portable step

A great investment that can be used as a bench for weightlifting, and an excellent piece of equipment for cardio, such as fast bench steps.

Fitball

Not only does this assist with correct posture through many exercises, it stimulates more muscle fibers being used during an exercise, and it can be used for balance training and even a chair!

Sitting on this can be very helpful for proper spinal alignment.

Also read: This Beginner Workout Burns over 300 Calories

Medicine ball

One of these covers tons of exercises right through from resistance/strength to cardio work.

You can purchase soft ones, which are great for home use and are easy to grip.

Skipping rope

Say no more! Heart rate racer and great cardio!

Resistance bands

These are fantastic as either supplementary equipment, or can be used for travel too. Super-cheap to pick up and with a few levels of resistance, you have a multi-gym in the form of elastic!

They are also good for efficiency with time and as there’s no setting up needed, you can move quickly and very safely between exercises.

Foam roller

There are many versions of these and they offer different features and benefits.

The main advantage to having one of these is for your post-workout care in releasing tight muscles. They can also be incorporated into strength training, balance work, and posture support.

A mat

Choosing the right type of mat depends on what you are going to use it for.

Yoga mats are thinner and often provide more support for groundwork with a non-slip surface, while gym mats are thicker and give cushioning to an exercise.

Gym mats can be slippery on carpet though, so opt for what is best for your training environment.