Author Archives: Mia

Could Carbs Be What Is Stopping You From Losing Weight?

In times past, it was shocking to hear the statistics of American obesity rates. But now, with well over 65% percent who are overweight and a significant number of those being obese, it is no longer shocking, but instead is troublesome. Many blame carbohydrates as the main problem flaming today’s weight problems.

Diets based on a low carb theme are not getting the long term results that many hoped for. The typical American eats around the recommended amount of carbs according to government studies. The problem comes from the kind of carbohydrates most Americans eat.

It is necessary for you to consume at least one hundred thirty grams of carbs or brain function is affected. Because that amount is the minimum needed before your health is affected, it is not recommended that you drop to that amount. Since we most commonly consume about 50% of our calories by carbs, it amounts to an average of 275 grams of carbs in a typical diet. This is well with-in a reasonable amount.

If you are not eating too many carbs, then what is the problem? The problems come from the type of carbohydrates you are choosing to consume. When you eat chips and fried potatoes or white bread and so on, it is very different than when you eat whole wheat or rye, or a baked potato with steamed carrots and broccoli.

The kind of carbs people are consuming are indeed a big part of the problem, but not the only one. Another of the big items we should not be consuming as much of is sugar. A healthy diet would not contain more than about 50 grams of sugar daily. A single can of soda contains more than half that amount and many drink more than one can a day. Then on top of that is the sugar that is added to our cereal, bread, sports drinks, salad dressing and other foods that we often do not think of as containing sugar.

After these considerations comes a number of calories we consume compared to the energy we use daily. Coupled this together with the low quality of calories to nutrition is a major part of the weight and other related problems. Just the calories to activity levels ratio are enough for anyone to become overweight. Often we are tired of hearing it, but it still remains a fact, that weight has much to do with the calories in compared to the energy expended.

A typical diet in America contains about 3800 calories a day. That is right at double what is recommended for a healthy adult. Most men should consume between 2000 to 2300 calories depending on their level of daily physical activity. A woman should consume about 1500 to 1800 again depending on her level of exercise or another form of activity. That means that most Americans are eating close to double what they should be to maintain a good weight.

Doctors are now recommending that we try to get at least half of our daily carbs in the form of healthy, unprocessed whole grains. These include bread such as whole wheat, rye, and barley to name a few. Other grains that are healthy are oatmeal, brown rice and corn. Foods made from these unprocessed grains such as cereals, popcorn and pasta are also good choices.

Eating these types of grains will help you stay full and keep you regulated. They will give you energy and nutrition. Our bodies do well by consuming a significant amount of our daily calories with whole grains.

Fruits and vegetables are also very important for getting what you need for nutrition and fiber. Fiber helps the body to slow down the infusion of sugar in the body. That is why the sugar we get from these foods are much better for us than from directly consuming processed sugars. Fiber not only helps keeps you regulated but helps the body to use the carbs you eat for energy instead of converting it to fat for storage. You should consume around 14 or 15 grams of fiber for every 1000 calories you eat each day.

Fiber can be found in vegetables and their peels, in whole grains as well as nuts, beans, seeds, and roots.

A Low-Calorie Diet May Be Slowing You Down

To achieve a fast significant weight loss, cutting calories is one of the approaches that most dieters take. However, every once in a while, people can take calories restrictions too far and ultimately have a slower weight loss as well as experience difficulties due to slowed metabolism.

The right number of calories you need per day usually depends on a number of factors such as gender, age, and activity level. Generally, young and more active people need more calories than older or inactive people do. In addition, men consume more calories than women do.
For instance, the U.S Department of Agriculture guidelines suggests that women between the ages of 19 to 30 years consume about 2400 calories if they have a reasonably active lifestyle and about 2000 calories if they lead a sedentary lifestyle. For men in the same age group, the calories range is 2,400 to 3,000.
Definition Of A Low-Calorie Diet
You would want to eat as few calories as possible to speed the rate of weight loss, especially if calories are the problem. It seems logical. Generally, as a rule, a person needs a minimum of 1,200 calories a day in order to stay healthy. If you have a strenuous workout routine, or you perform a lot of daily activities, you will definitely need more calories. Additionally, if you have reduced your intake of calories to about 1,200 per day, this could be hurting your body as well as your weight-loss objectives.
The ultimate goal here is to have just the enough calories you need in your body, with a good balance of nutrients, as well as proper engagement in physical activities in order to not only have a good health management but also reach your weight-loss goals. However, if you consume less than the basic 1,200 calories a day, it will make your efforts go to waste, as it is difficult to meet your mineral and vitamins needs through the normal food.
Therefore, as tempting, as a low-calorie diet might be, there are some particular nutrients that can only be available through your diet. Supplements will also be unable to meet this nutrient requirement for the body.
In most cases, obese people will go on a low-calorie diet of averagely 800 to 1,000 calories a day, in their efforts to achieve a faster weight loss. They will then switch to a more calorie diet in order to reach and maintain their desired weight as well. These diets are normally supervised by a nutritionist or a doctor to make sure that the diet is nutritionally balanced. Conversely, weight regain has become quite common after the end of such restricted calorie diets.
Why Do Low-Calorie Diets Lower Your Metabolism?
You may be wondering why the numbers on your scale wonít budge, even if you are on a low-calorie diet, and your diet buddy is getting slimmer by the day. Truth is that different people have different responses to low-calorie diets. When the body senses that the supply of food is not sufficient, it may respond by lowering the rate of metabolism in its efforts to protect you from starvation. This will happen to obese people as well.
In some of the people, the rate of metabolism may be lowered only slightly, while in others, it could be lowered significantly. This is one of the reasons that causes weight loss variability between people, especially those on a diet. This has been explained by several professionals through studies as well as researchers.
Are You Getting Enough Calories?
Here are some of the common signs that show you might not be getting enough calories from your diet.
1.    You are having quite a hard time trying to stick to your diet plans.
It can be quite a task to stick to extremely low-calorie diets, and these can only bring more harm than good for your long-term success. Both hunger and boredom will considerably undermine your weight-loss efforts.
2.    Stalling Weight Loss
Eating lower calories per day will affect your metabolism dramatically, and ultimately lower your rate of losing weight. The best way to achieve weight loss is through exercising consistently and watching what you eat. Make sure that you consume a balanced diet and that you have enough calories to run you through the day. Do not forget to exercise!
You can check out several online tools such as My Calorie Counter to track your daily intake of calories. This tool will set a target calorie consumption per day and will tell you how you are faring throughout the day.

4 Successful Ways to Stop Eating When You’re Bored

It is not so easy in practice as in theory to understand how to distinguish boredom from hunger. If you have experienced finding yourself standing in front of the fridge, not knowing what made you brought there again, the tips below will assist you to get over this habit and renew it to reduce unwanted weight gain.

1. Be Aware Of Your Feeling

Susan Albert urges , an advocate for mindful eating encourages her clients to be aware of their habits. She claims “We are often just eating without thinking even when we are not hungry.” If you are walking to the fridge for treats or a snack when you have nothing else to do, pay attention to how you are feeling then. You could be bored or stressed.  If you are not really hungry, you have no reason to head to the fridge and nosh up.

2. Utilize TV Time Better

When you donít have any plans for going out in the afternoon or evening, it makes you more tempted to turn on the TV and relax on the couch. Especially if you have habits of eating treats or snack while watching television, get rid of them and try to spend your time in a better way. Keep some hand weights close to you and do some lifting exercise while you are watching TV. In this way, you can enjoy both exercise and your favorite TV program.

3. Drink a Little Water

Quite a lot of people confuse a feeling of hunger with a feeling of thirst. If you have just eaten a meal and you are still feeling hungry, listen to what Mara Z. Vitolins, the assistant professor of public health sciences, claims “It is difficult to differentiate feeling thirsty from feeling hungry, so just drink water and wait for  20 to 30 minutes, and  see if you are still feeling hungry.”

4. Start Sitting Down
If you constantly walk around the fridge and nosh up, it can be a disadvantage for you. When you are standing up and eating, you’ tend not to pay much attention to what actually you are eating, and you donít look at what you eat as a meal. So alternative to standing up in front of the fridge and eat, set up certain times for your snacks and meals. This will be effective for not only to distinguish boredom from hunger, but also for reducing the amount of food you eat as there are not many distractions from outside.