How to Easily Beat Food Cravings?

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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!

 

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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.

Dieting And Exercising Not Enough To Lose Weight

Dr. Claude Bouchard, Professor at the Texas A and M University Institute for Advanced Study (TIAS), said that when someone says of an obese person, ‘They should just eat less and exercise more,’ he says if it were that simple, obesity wouldn’t be the worldwide epidemic that it is.

Bouchard, director of the Human Genomics Lab at Pennington Biomedical Research Center in Baton Rouge, La., studies the genetics of obesity and believes there are dozens of factors involved in determining whether or not a person becomes overweight or obese. Bouchard asserted that obesity is a complex problem because there are so many drivers and approaches focus on only a few and forget that while we control them there is compensation taking place elsewhere; there are other drivers that come into play.

He divides those drivers into four categories: social, environmental, behavioral and biological. Social factors include less access to nutritious foods, more recreational eating, powerful and constant advertising, large food portions, poor school meals, eating on the run, food pricing and fewer meals cooked at home. Our physical environment affects eating habits as well, said Bouchard, such as the absence of sidewalks, reliance on automobiles, building design and environmental pollutants.

Behavioral factors such as spending less time in strenuous activity, taking medications known to increase body weight, the absence of breast-feeding, eating corn fructose syrup, an increase in sedentary jobs and high-fat diets.?And biological factors such as genetics, viruses, gut microbiota, adipose tissue (body fat) biology, and metabolic rates can all affect weight and many are not within a person’s control.

Bouchard explained that the biology is very complex and the response to environmental, social and behavioral factors is conditional on the genotype of an individual.?”Your adaptation to a diet or a given amount of exercise is determined by your genes,” he asserted.

More research is needed, he said, but there is a strong probability that diet and exercise programs for weight control or disease prevention will one day be tailored to an individual’s genetic makeup.

To continue reading Dieting and exercising not enough to lose weight, says health expert, visit http://zeenews.india.com/news/health/exclusive/dieting-and-exercising-not-enough-to-lose-weight-says-health-expert_27847.html

 

 

Adhere to These Recommendations For A Comprehensive Workout Regimen

Lots of people don’t realize just exactly how crucial fitness is to their life. Fitness is greater than simply losing weight; it’s devoting to being the healthiest and happiest you that you can be. Here are some excellent ways to obtain healthily and to push you towards optimal levels of individual fitness.

In order to get the most out of your running physical fitness exercise, be certain to run effectively. This, incorporated with appropriate posture will certainly make sure an excellent running exercise.

If you’re aiming to enter the much better form, do not bother working out when you have a cold, influenza, or another illness your body has to combat. Why? Your physical body has various priorities than you do– when you’re ill, it will certainly aim to restore your health and wellness before it will certainly devote any sources to muscle-building.

Do two shorter workouts instead of one long one. If you do not want to strike the fitness center twice in one day you could do one gym exercise, and also one outdoors workout.

Enhancing blood flow is the very best way to lug vital nutrients to the cells in our bodies and aids to remove waste as well as contaminants built-up in our systems. An excellent way to improve blood flow is by merely flexing. Stretching will certainly help in reducing injury before working out and also increase muscle mass tone.

Take into consideration hiring a personal fitness instructor if you have actually trouble to stay inspired when working out. As experts of health and fitness, personal fitness instructors press individuals to their restrictions and also aid them to attain their fitness goals. After a few sessions, you will certainly understand precisely just what you have to do to keep fit, even without support.

Dance is a good method to workout and has a good time. It might seem like a basic pastime, yet dancing is a complete total physical body exercise. It combines cardiovascular workout with core toughness workout and stretching and versatility. There are a number of dance techniques that can provide you a proper exercise alternative to conventional designs.

If the concept of on a regular basis exercising at a health club or gym leaves you with cold feet, try to find entertainment tasks that are both, energizing as well as exciting. Rock climbing is coming to be increasingly popular in fitness centers and also gym and provides an excellent exercise for the muscular tissues in your arms, legs and also back.

Running hills is a wonderful workout, yet could in some cases be difficult. You could make it a little simpler. While running up the hillside, focus your eyes on the top of the hill and also keep your direct. This will make it simpler to take a breath by launching your respiratory tracts. Examine out this website to discover just how you can drop weight quickly with Skinny Fiber.

All the major clubs provide fitness courses for those which wish to work out in a team setup. If seeing others functioning out as a goal influences you, absolutely select this choice. You can discover extending, aerobics, swimming, and kickboxing, amongst the types provided. You can also incorporate the expertise that you get throughout types, into your very own residence workout program.

Practice stabilizing on a couch cushion to enhance your body’s overall balance. Stand on it with one leg, and move a medication something, round, or container else a tad weighty, from one hand to the other, side to side, as well as behind your head. When you have this down, difficulty yourself by doing it with your eyes closed.

To take full advantage of the perks of your bench-press programs, aim to press the bar internal when you are doing your presses. This will certainly trigger more of your breast muscle mass to work tougher. When doing the close-grip version of a bench-press to work your triceps muscles considerably harder, Change to squeezing external.

Working out a fitness routine as well as committing to your very own success can help. Use these pointers to assist you to do that as well as make a decision to function on your fitness no matter what.

In order to obtain the most out of your running physical fitness exercise, be certain to run correctly. Do 2 shorter workouts instead of one long one. Instead of doing a one hr exercise, do a half hr early in the day advertisement the various other fifty percent later on. If you do not desire to hit the fitness center twice in one day you could do one fitness center workout, and also one outside workout.

It might appear like a simple recreation activity, but dance is a full overall physical body workout.

Three Miles or 30 Minutes Everyday Workout

?A Celebrity Trainer Shares a Tip That Helped Her Lose 30 Pounds

Before trainer?Kit Rich?became a Pilates instructor to the stars (and healthy-lifestyle ambassador for brands like?Lucy), she was just a woman trying yet another crazy, extreme, or unhealthy diet in order to lose weight. “I tried everything,” she recently told us, adding that she also suffered from eating disorders and body dysmorphia. “I was desperate to lose weight. So I would do, like what most women do, those freaking crazy juice diets. I would do all these extreme things, but it always brought me back to the other extreme.”

“Three Miles or 30 Minutes, Every Day” Mantra

After years of yo-yo dieting, Kit finally hit on her problem: she was working out in a way that wasn’t sustainable. Her solution was one that helped her lose 30 pounds and one that she still shares with her students today, whether she’s teaching a private class in LA or going on tour with a musician client. Her tip? Make it manageable. Specifically, Kit says that her mantra of “three miles or 30 minutes, every day” is what helped her finally break free from weight fluctuations and keep the pounds off for good. As in: run, walk, or hike your way to three miles a day, or do a 30-minute workout instead. “I really do believe wholeheartedly that the middle road is the way to go,” she says. “Anything extreme is not long-lasting.”

As a former athlete, this manageable mantra helped keep Kit from burning out on her workouts when she was trying to lose weight. “I come from a background of injury and I had knee surgery, so you can’t tell me to go and take some crazy bootcamp class,” she says. “Because my knee will start to hurt, and then what’s going to start to happen, I’m going to freak out that I won’t be able to do that for the rest of my life.” Instead, just telling yourself to do something little every day can help you get a hold of your health and your weight-loss goals. “Women need to feel empowered,” she says. “They need to feel like what they’re doing is something that they somewhat enjoy and that they can have a grip on. And that’s why I believe in this three or 30 rule.”

To learn more about Three Miles or 30 Minutes Everyday, visit http://www.fitsugar.com/Workout-Tip-Lose-Weight-34013345