5 Simple Weight Loss Tweaks By Ann Musico

Who doesn't love some simple tweaks that can help them be more successful in their weight loss efforts? I have shared several in my book, Today is Still the Day, and companion 7 week plan. They may sound too simple to make much difference, but you'd be surprised at the impact they can have. Make it a Meal. For example don't eat standing at the kitchen counter or on the run. Set a plate at the table, sit down and pay attention to your meal. Appreciate the aroma, how it looks, really enjoy the flavors. When you do this you register it as a meal versus a snack and that makes a difference! Slow Down. This tip follows along with the first one: Don't scarf down your food like someone is chasing you! When you eat too quickly, you don't allow your brain a chance to register that you have eaten and satisfied your hunger. It may take up to 20 minutes for the brain to realize that you're full. A review of 23 studies found that fast eaters were approximately twice as likely to be obese, compared to slow eaters. Plate Size. Some studies recommend choosing a salad plate rather than a dinner plate. It is a simple way to control portions. Just going from a 12" plate to a 10" plate resulted in a 22% decrease in calories. It is an illusion but if it helps you believe you are eating more than you really are, it's worth it. Also if the food portion is very large to begin with, you will eat more of it because you don't notice yourself making a dent in the meal until a lot has been consumed. Plate Color. The color of your plate can make a difference as well. In one study, when the color of a participant's plate matched the color of their food, they served themselves almost 30% more because when the color of your food blends in with the color of your plate, the amount of food doesn't appear to be as large. Fork Size. Use a dinner fork rather than a smaller dessert fork. A 2011 study found participants who ate with larger forks left significantly more food on their plates than those who ate with smaller forks, leaving an average of 7.91 ounces of food compared to 4.43 ounces. Those who ate with larger forks became satisfied more quickly and ate less than those who ate with smaller forks. This is a visual cue - the small fork gives a feeling that you are not making much progress in satisfying your hunger, which results in more consumption compared to when you have a large fork. Ann Musico is a holistic health coach and independent nutritional consultant. She has developed a "3-D Living Program" to assist her coaching clients in achieving vibrant health and wholeness - spirit, soul and body. Visit her website at https://www.threedimensionalvitality.com to learn more about the "3-D Living Program" as well as the coaching packages she offers. Her new book, Today is Still the Day is available on Amazon. Subscribe for her free monthly newsletter and weekly email messages. Health is more than just the absence of illness. Let Ann show you how to create a life of passion and purpose, wholeness and harmony. Article Source: https://EzineArticles.com/expert/Ann_Musico/51664 Article Source: http://EzineArticles.com/10117902

Weight Loss - Rapid Vs Slow and Steady

Weight loss - there's not one of us who enjoys it. When it comes to achieving our weight loss goals, most of us would love to able to achieve it quickly. In fact, it probably doesn't matter what kind of goals we have - we'd just like to get there fast. The sooner the better and that especially pertains to losing weight! Just think how it would feel if you had a few more pounds to lose and you could just wake up in a couple of weeks and have that figure that you're striving for. Is that possible? It definitely is! Rapid weight loss occurs when you follow a crash diet, one of those diets where you drastically reduce your calorie intake so your body is forced to burn fat very quickly to compensate for the deficit. This is not the healthiest course to follow but if you need to lose weight quickly for a special event like a wedding, then it is a short term fix. The problem with crash diets is that your body will eventually get used to the decrease in calorie consumption and will burn less and less fat as time goes on. In fact, you'll actually reach a point where your process of losing weight plateaus and you stop losing all fat. Limiting your calories when you're on these types of diets means that you're also limiting the essential nutrients that you take in. This is detrimental to your health and something that you don't want to expose your body to for any length of time. And to top it off, once you start to eat normally again, you'll start to gain weight back so everything that you lost will just be temporary. Steady weight loss, on the other hand, in not as exciting or instantly satisfying like rapid loss, in fact it can be a little bit frustrating sometimes. It can be disappointing to step on the scale and see that you've lost just a pound or two after a long week of dieting and exercising. Slow and steady loss involves slowly cutting back on your food, a little bit at a time, just enough to create a small calorie deficit while combining the proper exercise routine. What's so good about his method is the fact that you're not doing anything drastically so your body doesn't need to react to the calorie deficit the same way that it does with the shock of a crash diet. Since you're cutting back on your food in a slow manner, chances are that you're going to get used to the amount of food very easily and you'll be less likely to revert back to your old eating habits. You'll also be eating a significantly greater amount of food than you would on that crash diet, resulting in your body receiving the right amount of essential nutrients. So which diet is better when it comes to weight loss? Rapid or slow and steady? It all really depends on your goals and your intentions. If you want to lose weight rapidly just for a specific event then go ahead and give the crash diet a whirl. When you're ready to make losing weight a serious and lifetime way of life then take it slow and steady. Weight loss is a wonderful and fulfilling experience that will change your life. Choosing a weight loss program is an exciting and necessary step that you should be proud of. For more Weight Loss Jackson MS [http://weightlossjacksonms.com/] tips and advise be sure to visit my favorite weight loss website at [http://weightlossjacksonms.com/]. Article Source: https://EzineArticles.com/expert/Emma_Traver/951175 Article Source: http://EzineArticles.com/5976413