Welcome to my blog! This month`s topic is about binge eating. I have many friends, family members and even my own clients seem to fall in the trap of this disorder. Some people workout on daily basis, but they never seem to lose weight although they have been consistent with their training routine. It is very critical to know the importance of our nutrition habits and food diets, and how it can affect our weights, moods and even emotional stability.
In my observations I have realized that some of them suffer from “binge eating”, which means
the consumption of large quantities of food in a short period of time, typically as part of an eating disorder.
Although they might not admit it, many people seem to use food as an alternative to fill emotional emptiness, boredom, anxiety, depression and more.
So, someday you feel depressed, anxious, and angry, so you head for the refrigerator and stick your spoon into a gallon of ice cream and you binge, the next thing you know you also ate the cake, the chips and whatever was there on the table. Then you feel depressed, anxious, and angry about bingeing and despair of ever being able to stop,
It’s not so much the amount or what you eat, but what it feels like. Is the food in control? After the first bite, can you stop?” If the answer is no, you’re on an eating binge. And I must say this can happen to anyone of us, but as it might affect our bodies and health on the long run, allow me to present to you way to prevent binge Eating:
Stop nighttime binges. On its simplest level, binge eating at night is often brought on by
starving all day, thus Doctors recommend that you eat a sensible breakfast and lunch, and you’re less likely to clean out your refrigerator at night.
Do something. Take your mind away from your forbidden food by focusing on
something that takes all your concentration, like reading a book or playing a puzzle, you can go for a walk. Just engage yourself in a mind full activity away from food. You will notice that you are really hungry, food just seemed as a waste of time and you can actually survive the rest of day.
Wait. If you feel the urge to binge, set the kitchen timer for 15 minutes and try to figure
out what’s going on: are you really hungry? Or is it because you are probably angry, bored…?If so, try to figure out why you feel so upset, and instead go for a run or a workout, talk to someone, just for you know, food won’t solve your problems”
Forgive yourself. You didn’t start bingeing overnight, and you won’t be able to stop that quickly either. Each small step that you take away from bingeing will help you feel better about yourself, but it can take some time to change your behavior completely. Forgive yourself in advance for setbacks. And just remember: To succeed, the trick is to try and try again.
Record your indulgences. Even if you’ve just eaten the whole box of Cadbury chocolate fingers or that large Lays chips, it’s not too late to do something about the binge, Write it down and track your eating habits, it will help you keep track and you can work on resolving what triggered the binge, so that you can figure out what to do differently next time.
Bridge or Butt Lift workout
Benefit: Glutes and Hamstrings
No Equipment needed
1 – Lie flat on the floor, on your back with your hands on your side and your knees bent. Your feet should be placed around shoulder width. This will be the starting position
2- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
3- Slowly go back to starting position as you breathe in.Repeat.
Hello Dear Friends and Welcome to my Blog!
This month’s topic is dedicated to all the hard working individuals trying their best to lose weight and failing at every time. Every day, I meet someone complaining about not losing weight although he/she is working out every day, eating too little and probably doing both. I guess this is why many people give up too easily and get back to their unhealthy habits!
In this blog, I will explain some of the weight loss myths that most people happen to believe while those can be the reason behind not losing weight!
Myth 1: Starving myself is the best way to lose weight
Crash diets are unlikely to result in long-term weight loss. In fact, they can sometimes lead to longer term weight gain. The main problem is that this type of diet is too hard to maintain. You may also be missing out on essential nutrients as crash diets can be limited in the variety of food consumed. Your body will be low on energy, and may cause you to crave high-fat and high-sugar foods. This can lead to eating those foods and more calories than you need, causing weight gain.
Myth 2: Skipping meals is a good way to lose weight
Skipping meals is not a good idea. To lose weight and keep it off, you have to reduce the amount of calories you consume and increase the calories you burn through exercise. But skipping meals altogether can result in tiredness and may mean you miss out on essential nutrients. You will also be more likely to snack on high-fat and high-sugar foods, which could result in weight gain. Instead, stick to a 3 to 5 meals per day plan and eat smaller portions and healthy foods.
Myth 3: I exercise too much
Yes, you read that right. Exercise is important, but being too focused on it can backfire.
People think that if they exercise they will magically lose weight, and then they get frustrated. In fact, about 80% of dieting time and energy should be focused on nutrition and 20% on exercise.
Myth 4: I eat too few calories
The biggest pitfall I constantly see my clients falling into is the calorie counting trap. Many women come to me struggling to follow a 1,200 calorie per day diet and ask me what would help them to feel more full during the day. My answer is always to eat more! We live in a culture that is so obsessed with calorie counting that oftentimes we are depriving our body of the very nutrients that will actually help us not only to live healthier, but lose more weight. In my practice I try and help my clients transition from counting calories to counting nutrients because at the end of the day, what you eat is just as important as how much you eat.
This months` workout is Squat!
Benefits:Builds Muscle in Your Entire Body especially quadriceps, hamstrings, and calves, tone Your Backside, Abs and burn more fats.
Guess what: No equipment needed!
Your head should be facing forward. Keep your chest up and out.
This is the position you try and keep your back at through the movement. Your feet should be shoulder width apart. Hold your hands out in front of you at shoulder height. Doing this will help you keep your balance.
Sit back and down like you’re sitting into an imaginary chair. Head still facing forward. Your upper body will naturally bend forward a bit to keep you balanced. Keep lower back slightly arched and don’t allow it to round as you descend.
When you are in the middle of the squat, your hamstrings come close with the calves. Keep your body tight and push through your heels to bring yourself back to the starting position.Repeat.
Hello Everyone, and Welcome to my Blog!
We all know that working out is essential to staying healthy, but we never knew to what extent.
Now, what we should actually emphasis on is how exercise can do wonders to your health!
Want to know why? Read ahead…
Exercise reduces stress. If it has been a tough day, take a walk or head to the gym for a quick workout.One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. So go ahead and get sweaty!
Exercising boosts happy chemicals. Exercise releases endorphins, which create feelings of happiness and euphoria.Studies have shown that exercise can even alleviate symptoms among the clinically depressed. Thus, doctors and therapist usually recommend that people suffering from depression or anxiety or those who are just feeling blue can spend a good amount of time working out, as part of their cognitive therapy.
It Improves self-confidence.On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth.
Exercise controls weight.Exercise can help prevent excess weight gain or help maintain weight loss.When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.
Increase relaxation and sleep comfort.Working out, even a moderate one can be equivalent to a sleeping pill, even for people with insomnia. Moving before bedtime raises the body’s core temperature. When the body temperature drops back to normal a few hours later, it signals the body that it’s time to sleep.
Exercise beats health conditions and diseases. Note that regular physical activity can help you prevent or manage a wide range of health problems including stroke, metabolic syndrome, type 2 diabetes,depression, and certain types of cancer, arthritis and falls.
therefore, the bottom line is, exercise and physical activity are a great way to feel better, gain health benefits and have fun. Go ahead and help yourself in order to conquer the world with your good looks and self confidence.