Lose Weight Comfortably With Portion Control


    There are only three ways you can lose weight. Seriously. I know, it seems hard to believe but there are only three basic ways. Either you cut down the amount of calories you eat every single day, you increase the amount of calories your body burns or a combination of both.

    Believe it or not by simply reading this article, you are burning calories. Every time you breathe, eat food, or blink your eyes, you’re burning calories. In fact, it would be safe to say that your body is a lean mean calorie-burning machine if you want it to be. The problem is that most people schedule their eating or sleeping in such a way that it gets in the way of natural metabolic processes. The rate at which their body burns calories slows down. If you want to lose weight, you can increase the amount of calorie that your body is already burning. Most people do this by doing exercise.

    The third way is to do both: eat less and move around more. Most people find this the toughest option. I can’t say I blame them. It takes a tremendous amount of self-control and will power to not only refuse that extra serving of German Black Forest Chocolate cake AND hit the gym regularly after work. Who can stick to such a routine?

    Thankfully, there’s a better, lower impact alternative.

    One of the most comfortable ways to lose weight is a gradual approach to reduced eating. This is called Portion Control. Portion control is very powerful. But it has its own advantages and disadvantages. You need to be clear regarding what exactly these are before you try this way of losing weight.

    Portion control works but…

    First things first, let’s define Portion Control. You practice portion control when you simply choose to eat smaller portions. When you eat a smaller portion of food, you eat less calories. It really is that basic. There’s no big mystery about it.

    There are different portion control methods you can try. You probably have heard of Weight Watchers and other point-based systems. They all share one common approach: tracking through points. The intended result is the same: calorie intake reduction by changing people’s eating habits.
    Sounds awesome, right? Well, here’s the bad news. Most people that try this weight loss method end up failing.

    Why do most portion control schemes fall short?

    After reading the mechanics of portion control, you might be thinking that this is the way to go. After all, it is all about eating less. I agree with you on an emotional basis. The problem is, on a practical level, most people fall short. Most people don’t enjoy the kind of weight loss they expected.

    The reason should not be a surprise. Most portion control schemes fail because they focus on taking things off your plate. When you’re looking at your plate of food and cutting it that amount of food in half, you can’t help but feel that you are punishing yourself. Some way somehow, it seems you are depriving yourself.

    It would seem that everybody else is enjoying their meal and here you are trying to settle for half of what you normally eat. While one part of your brain is saying you’re doing the right thing, the emotional side of your brain is feeling short-changed. This is why most Portion control schemes work for some time and then fail. Most people who tried portion control end up giving up after few weeks. Some even give up after only a few days. Thankfully, there is a better approach to portion control.

    The superior way to do portion control

    The best way to do portion control is not to leave things off your plate. It does not involve cutting the amount of food you eat. Instead, you add certain food to your meal plans.

    You may be thinking how can this work? You might think the whole point is to reduce the amount of calories that you eat every single day-not add more! Yes, that’s true. But with the displacement method for portion control, you will be adding food items that are less calorie dense. They also contain a lot more fiber.

    When you eat fiber-rich, non-calorie dense food first, you have less time and less appetite for meat and fat. The more you pile on these lighter foods, your stomach fills up and you eat less fatty calorie-dense items. If you give this process enough time, your taste buds will change and you’ll prefer less calorie dense foods. Soon enough, you’ll start to cut back on the meat, fries, and greasy foods.

    The secret?

    The secret to displacement-based portion control is to load up on fiber. Dietary fiber dissolves in your bloodstream and your gut. When it comes in contact with fluid, it expands. You will feel fuller longer.

    Once your stomach expands, your brain sends less hunger signals. When you eat more non-calorie dense foods, you can eat a lot of food without feeling guilty. Why? They don’t have that much calories. Usually, this involves green leafy vegetables, broccoli, and other delicious fruits and vegetables.

    If you stick to this version of portion control, you can lose weight dramatically. The best part is it’s extremely comfortable. You don’t feel like you are punishing yourself. The whole process feels like you are not holding back on the foods you eat. On a mental and emotional level, you feel that you are eating healthier meals but you are not cheating yourself. You feel you are not cutting back.

    Displacement is best way to do portion control. You are not cutting things off your meal plan, but you are displacing them by adding food. You see, the human mind is a pleasure seeking system. It tends to gravitate or run to the things that are pleasurable and often tries to to run away from things that brings discomfort.

    When you cut a huge chunk of calories off your daily meal plan, your brain will rebel. Eventually, your body is going to catch up to you and you end up binge eating. Not surprisingly, a lot of people who try portion control the wrong way will end up getting back all the weight that they lost initially. Worse, then even go on to pack on more pounds. If you don’t want that to happen to you, try displacement.

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    Making Future Generations Fit And Healthy

    Kids are the future generation and parents are recommended to take some steps to improve the fitness in children.

    When we see the title, most of us get confused whether kids need fitness? Yes, of course, like adults, they also need fitness. But, as most of us think they need not have a separate exercise regimen like that of adults because kids are always active and they play around with their friends, they run, walk and perspire a lot when they play.

    But, some kids do not like sporting activities and nowadays, many children fall under this category because they are mostly attached to their computer screens or television screens, playing video games. It is the responsibility of parents not to allow their child to engage in this type of play, rather they should encourage the child to go out and play for at least an hour a day.

    Before getting into the tips for making kids fit, it is important for parents to understand why their son does not like sporting activities.
    Reasons why some kids do not love sports:

    Child psychologists point out the following reasons as to why some children are not attractive towards sporting activities:
     Fear of failing
     Over-competitive environment
     Feeling of self-consciousness
     Selection of a wrong sport
     Health issues

    It is important for parents to identify, which of the above-mentioned reasons make their son not to engage in sporting activities, such that they can work towards finding the appropriate remedy. Once a mom or dad understands the problem with their child, they can help him to improve skills like language skills, creativity, problem solving abilities, organizational skills and social skills. When these skills improve, the child will get out of the shy of playing outside. These skills will improve the mental state of the child to a great extent.
    Parents can motivate their child to do the following exercises, which will automatically improve his/her fitness, if he is hesitant about going out and playing with fellow friends:

    The child can be motivated to do skipping both in a single place and by moving. Each can be done for 30 seconds and the same can be repeated for about 5-10 times. Skipping is a workout that can help in improving, strength, rhythm and coordination.

    Hops:Hops can also be performed both in a single place and by moving. In place hopping can be done for 15 seconds on each leg and the child can be allowed to take rest for 30 seconds. The same can be repeated for about 5-10 times. For an added challenge, hopping backwards can be practiced.

    Jumping jacks:
    This can be done in a single place for about 10 times and in the middle it is better to take 30 seconds of rest. This action can be repeated for 5-6 times.
    Hop scotch, card catch and tennis ball bounce pass are other exercises that can keep your child motivated towards fitness. The more fit your child becomes at this age there will automatically be improved chances of better health in the future.


    Water And Weight Loss

    Water And Weight Loss – How To Lose Weight With H2O?

    Summary: Recent studies show that water and weight loss can go hand in hand. Yes, when you drink more water, you can gain a better edge towards your weight loss goals.
    In your journey towards weight loss, the first and foremost advice you might have got is to drink more water to lose more weight. But, the question here is that is there any relationship between water and weight loss and will H2O really help in losing weight? The answer is affirmative. Yes, it will help.
    Reasons why water helps in weight loss:
    • When you drink more water, it will boost your metabolism
    • It will also cleanse your body from unwanted wastes
    • It will act as an appetite suppressant as well.
    • In addition, when you drink more water, your body will stop retaining water, thereby helping you lose water weight.

    Even though, you know that drinking water will help in weight loss, how to drink it will be your question. There are certain circumstances in which you should drink it to help towards your weight loss woes.

    How to drink water to lose weight?

    Drink before you eat:As mentioned earlier, water is an appetite suppressant and when you drink it before your meals, it will make you feel less hungry or fuller. This will automatically reduce your food intake. It is found that drinking water for weight loss before each meal will reduce the food intake by about 75 calories per meal. This means that per year you can lose about 27000 calories when you drink water before every meal each day. This means that you can lose nearly 8 pounds per year, just with the help of this nature’s gift.
    Take water instead of calorie-filled drinks:

    Whenever you feel like drinking soda or a fruit juice, replace it with water. If you feel it to be boring, just add a slice of lemon. Do you know that lemon when taken with water can be the remedy for successful weight loss? The reason is that lemon has a substance called pectin, which is known to bring down cravings for food.

    Drink ice cold water:
    It is found that drinking ice cold water will boost your metabolism rate. The reason is that your system will have to work harder to warm up the cold water. This will help the body in burning more calories, thereby helping in weight loss. Furthermore, drinking water in cold form can be refreshing as compared to drinking a glass of water in the room temperature.

    Hit the gym:
    Water can prevent lack of lubrication in different parts of your body by keeping them hydrated. So, they can work harder and longer without any difficulty. Before hitting the gym, have a cup of water to stay hydrated and active. This will increase your perspiration, which in turn will help in losing some pounds each day.
    As a final word, after understanding the relationship between water and weight loss, you can very well try out the methods mentioned above.

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    5 Ways Exercise and Fitness Improves Well Being

    We exercise for all kinds of reasons. There are those that do it to for health reasons while others simply want to get a rockin’ body. There is one thing that stands out though, as long as you are exercising the right way, you can never be wrong with any kind of exercise. Age is not even a factor when it comes exercising. Anyone can do it and enjoy the benefits that are associated with the keeping fit.

    We all know just how challenging working out can get, without self-commitment and hard work, you might find it hard to keep up with your routine. If you feel like giving up on your exercises, perhaps the following highlighted benefits of exercising should convince you to reconsider your decision.


    Exercises keep your weight in check

    We are aware of the health repercussions associated with being overweight. Regular exercise can do you a lot of good when it comes to helping you keep your weight in check. Try to make your exercise as intensive as you can because the intensive it is the more calories you burn. The good thing about this is that you do not even need to dedicate a lot of your time to this. Provided you are doing the right kind of exercise and doing it right, losing weight should be something achievable.

    Helps to combat some diseases and health conditions      

    If you worried about some heart diseases or even blood pressure, exercising can help reduce the prevalence of these conditions. If you keep your body active, you stand a better chance of boosting your high-density lipoprotein and reduces unhealthy triglycerides. Once you get you blood pumping and flowing, you automatically reduce the risk of cardiovascular diseases which or very common. In addition to this, regular exercise can help you to manage a wide variety of health problems such as: stroke, metabolic Syndrome, depression and even some types of cancer.

    Reduces stress levels

    Regardless of your stress levels, a 20 minute workout session can do you a lot of good. A simple workout session can help you to greatly manage both your physical health and mental stress. Another advantage is that when you exercise, you have a high chance of improving your concentration and being in a better position of dealing with existing mental tension.

    Improves your self esteem

    Exercising regularly can be seen as an investment in your body, mind and soul. Every time you exercise, you foster the sense of self-worth which in turn makes you feel both strong and powerful. The moment you start feeling better, your body reacts to the same and behaves accordingly.

    Improving your sleep

    If you do not sleep well you’ll not perform with the desired efficiency level. A short burst should be enough to guarantee you a good night sleep which is essential to your wellbeing. Individuals who only get time to exercise at night can try a bit of yoga or gentle stretching for an improved night sleep.