Tag Archives: eating habits

Empty calories – eat less, lose more

Luckily loosing weight goes hand in hand with getting a healthy lifestyle. If you begin you journey towards a lighter body and smaller waistline, your health will improve at the same time. Good healthy food is like medicine for your body and the right food will make you lose weight quickly. If you wanna find a fast way to lose weight, it’s your diet you have to take a look at as weight loss is 75-80% diet. So what to eat to lose weight? Is there really diets to lose weight fast?

There are lots of talk about fat burning and weight loss plans, and tons of information which makes you kind of confused. The basic of losing weight (excess body fat) is getting less energy, calories that is, into your stomach than your body is burning during one day. However counting calories is quite boring and time consuming.

Let me give you another key here – you have to adopt ideas, routines and habits that you can stick to for a long time. If things get to complicated we tend to give up. Who has time counting the calories in everything we put in our mouth every day?

Avoid empty calories

It’s far more easy to start avoiding things that you know will give you lots and lots of energy that you’ll have hard time burning. Here is fat loss tip; you must avoid the pitfalls like foods that make you wanna have more of it, that doesn’t make you feel full, that just is “empty calories” and food that makes you addicted to it. Stop drinking drinks with calories as they contains lots of sugar (calories), have no nutritional value (most of them) and they are easy to consume in great amount without being full. You have to eat less and less of this food and more and more of real, nutritious, satiating and healthy food options. Small changes eventually leading to big results.

To get a picture of your situation, write down everything you eat during a regular working day in detail. Think for instance about yesterday. What did you eat for breakfast, lunch, dinner and snacks? Do your best to calculate the number of calories in this food with help of nutritional facts labels and calorie tables on the net. A great site for keeping track of your eating and exercising habits is www.myfitnesspal.com. They have an iPhone app as well. You shouldn’t hesitate to sign up for a free acccount and download the app. If you start keeping track of what you eat every day for a while it may be an eye opener for you. Maybe you don’t really know how much food, snacks and treats you actually eat every day. When you see it “black on white” it’s harder to ignore it and it will make you more aware of you current eating habits.

Woman should go for about 2000 calories per day and men ca 2500 calories (in general). If you go way above this you can be sure to store some of them (as fat) “for a rainy day”, and we don’t like rainy days. You should also count the calories for the weekend as well as it probably is a lot more, especially if you go out partying every weekend. Family dinners with big portions of starchy food and fun-sized, sugar-packed desserts are also a part of many peoples weekends, and the calories keeps getting stacked.

Pleasure vs Pain – the reason weight loss is tough

You have felt the pleasure of eating chocolate, candy, cup cakes, fries, donuts, icecream or excess of burgers, pizzas or other  unhealthy food. Pleasure of relaxing in the sofa watching TV every night. Pleasure of eating the things you love whenever you want. Pleasure of indulging. Pleasure of taking the car instead of walking.

You have been experiencing a lot of pain when it comes to exercising, pain of eating (what you think is) distasteful food,  pain of having to deal with the giant pile of problems in your life (leading to depression making you grab for even more food and bad stuff to put in your mouth). Those things have you been avoiding to a large degree and that has made you neglect your health. Maybe you have used food to comfort yourself, to ease some kind of pain. Can you relate to this story?

Get out of your comfort zone

We people tend to take the easy path in life. When something feels scary, hard, way out of our comfort zone, we choose to go for what feels safe and have a short term winning for us, neglecting things that makes us winners in the long run. Again, this is done to avoid the pain.

Success in any field on the other hand is going for what has a long term winning. Success is stretching yourself. Success is growing, doing the things you find uncomfortable and overcoming fears! The hard fact is that if you truly want to lose body fat and keep being lean and fit you have to do things that may feel uncomfortable to you! If you have tried, but failed, you have probably failed because you have been trying to avoid the pain the weight loss endeavor caused you.

If you want to succeed you have to break the bad habits, and change what you link pleasure and pain to. If you find it painful to exercise, you have to change that in order to be more healthy. You will have to find a way to discover that exercising means empowerment, fun and pleasure for you. If you link lots of pleasure to eating snacks and sugar, you have to change that. Otherwise you won’t be able to make lasting changes! If you hate exercising, but do it anyway for some weeks, you will most likely stop doing it after a short period of time as exercise is something that you have linked negative emotions to. The same goes with foods. You may stop eating bad foods for some time, but you will go back to eating them as you feel that you refrain from all the good stuff and that you are making a sacrifice.

It’s important that you don’t feel that you’re making sacrifices. You must work with yourself to change how you feel about eating the food that made you fat. Your must make a life style change if you want to loose weight for life. If you see you weight loss effort as a limited time starve yourself experiment, hoping to lose all unwanted weight but after that period of time suddenly stops, you’ll start a career as a yo-yo dieter.