Doing your nails doesn't have to turn into an epic. Even if you don't regularly wear polish, a once weekly session keeps them well-groomed.
1. Clean off any old polish with a gentle, acetone-free solvent that helps prevent nail brittleness and dry-out.
2. Soak nails in a glass of warm, soapy water for two minutes. Blot dry and gently ease back the cuticles with a hoof stick wrapped in cotton wool. Don't jab the nail base.
3. Clean under the nail tips with an orange stick. Rinse and file with a fine-textured emery board. Make long, sweeping strokes to shape, and then lightly flick along the nail.
4. Rinse again and pat dry. Dot a drop of oil on to each cuticle and use the pad of the thumb of your other hand to massage it well into the nail bed.
5. Buff the nails with a smooth buffer. This boosts the circulation, helps even out ridges, seals nail tips to prevent flaking, and leaves a natural, healthy-looking sheen.
6. Apply a protein-enriched base coat to strengthen weak nails and help prevent splitting, flaking and nail polish staining. Finally, choose a polish that flatters your skin tone.
Click Here to Read More..
Tuesday, January 13, 2009
What Causes Hair Loss?
Losing hair is unbelievably distressing. Who hasn't panicked when the brush seems fuller than usual? So what causes obvious hair loss? Cell division slows when you reach your thirties, and each hair spends less time growing and longer in its resting phase. Some follicles may become completely inactive. So, by the age of 50, the number of active follicles in the scalp has virtually halved. Hair colour also plays a role - the blonder your hair, the more you risk losing it.
Stress is a significant factor in hair loss as it triggers the hormone testosterone, responsible for male "pattern baldness". Tension - especially in the neck and shoulders - restricts circulation to the scalp, and follicles may become weak and undernourished. Similarly, strict diets, periods of illness or medical treatments such as chemotherapy and radiotherapy, may cause hair to fall out.
Rough handling is also a prime factor, along with chemical abuse - straightening, over-perming and colouring - which is also the most common cause of hair damage. Sleeping in rollers that are too tight causes "patchy" traction hair loss, in which the hair tails out in clumps.
For More Information please visit website : http://www.beauty-basics.ne
Click Here to Read More..
Monday, January 12, 2009
Step By Step Weight Loss
Focus on the tried and true:-
Ultimately, losing weight comes down to one key principle: Burn more calories than you consume. The steps that follow won't work if you have a thousand more calories coming into your body on a daily basis than you have going out. Lay the foundation for weight loss with these practices:
•Count calories and keep a food diary.
•Go on a diet.
•Cut down on sugar, high fructose corn syrup, trans fats and saturated fats.
•Burn more calories by exercising: Run, walk, even exercise at the computer you are sitting in front of now.
•Raise your metabolism.
Downsize your kitchenware:-
The human mind works in mysterious ways. It turns out that using smaller bowls, plates, and containers can subconsciously influence how much you serve yourself. Even nutrition experts are victims of this phenomenon; when 85 of them were given a random mix of small and large bowls and scoops, those who got larger bowls served themselves 31% more ice cream, and added on another 14.5% if they had bigger scoops!
Put down the knife:-
By putting down whatever utensils you're using between every bite, you can significantly slow down your eating time, leaving your stomach a chance to feel full and reducing the likelihood that you'll go for seconds. Another technique that can have a similar effect is to take a sip between each bite. Numerous studies have shown that eating slowly results in eating less. There's even a device you can get from a dentist that you wear to make your oral cavity smaller so that you take smaller bites, and a fork that's so awkward to use that you'll get less food per bite!
Know thy enemy:-
Make a list of the food items that are your weaknesses. These aren't always unhealthy foods, either. Sometimes we fool ourselves into believing that as long as we avoid the "bad" foods, we're making progress. At least, that's what we like to think as we get up for our third serving of fruit salad, or finish a bag of pretzels in one sitting, saying that they're healthier than chips. Remember that too much of anything is bad. You probably don't need to keep a food diary to know your enemies. Common culprits include soda, bread, alcohol, and fast food. Whatever your weakness is, cut down on it. If you cut it out completely, you're more likely to binge. Buy only small packages of it and have it only once in a while. If cutting down doesn't work, you might need to go cold turkey.
Choose whole grains over a whole belly:-
If you switch out all of your refined grain food (white bread, food made with white flour) for whole-grain food (oatmeal, whole-grain cereal, whole-grain pasta, brown rice and barley) you won't lose additional weight overall. However, you will lose more weight in the belly area, which will make you look thinner--at least, that's what a Penn State study implies. Not only will your slimmer profile make you feel better about your progress, but by losing the VAT (visceral adipose tissue) you're also doing away with a risk factor for type 2 diabetes, coronary vascular disease, and some types of cancer. Check those labels and make sure that any grain-based foods you buy are made up of at least fifty-one percent whole grain.
Limit your spending:-
Some people have an easier time controlling their wallet than controlling their diet. Go ahead, cut up those credit cards, and build up your emergency fund, if you haven't already (in its own account, and leave the bank card at home). Limit the amount of cash you have in your wallet, especially if you're subject to spontaneous fast food indulgences. When you go grocery shopping, have a list prepared, and bring just enough money to cover those items (this might take a few dry runs). The embarrassment of not having enough money at the register will keep you from throwing a few extra items in the shopping cart. If you don't do the grocery shopping, then offer to take on this monumental role. Your family or roommates might complain about the absence of junk food, but you'll be doing them a favor by stocking the kitchen with healthy stuff. They'll thank you...later...years later.
Set a digital watch to go off every two hours:-
Eat only when the watch tells you to. Spontaneous eating sessions (those times when you feel those hunger pangs, those cravings, and you scour the cabinets or the streets in search of satisfaction) are your weakest points. This is why all weight loss books tell you to avoid skipping meals. If you eat every two hours, you won't get so hungry that you gorge yourself when you do eat. You know how it goes: "Oh...I'm so hungry...the brownies are right there...I'd have to walk all the way to the deli to get a sandwich, but my stomach's churning...." Of course, if you eat t • This has the added benefit of increasing your metabolism. Extending the time between meals makes your body go into "starvation mode," which will slow down your metabolism in response to the perceived threat of starvation. This is why fasting and skipping meals will only make things worse. In addition to having four to six small meals per day, eating healthy snacks will also increase your metabolism.
Another useful way to think about this is to use a "hunger scale." Rate your hunger on a scale of 0 to 10, with 0 being so hungry that you feel weak and 10 being so full that you just want to curl up in bed and digest. Eat when you're at about 3, which is when you're just a little hungry, but not famished equivalent of a cheeseburger every two hours, that's a recipe for obesity, but again, you're more likely to retain self-control and stick to your diet when you don't have hunger pangs to cloud your judgment. It wouldn't hurt, however, to plan out what you'll eat (smoothie at 10, chicken salad at 12, a single piece of leftover cherry pie at 2, a slice of bread with peanut butter at 4, and so on).
This has the added benefit of increasing your metabolism. Extending the time between meals makes your body go into "starvation mode," which will slow down your metabolism in response to the perceived threat of starvation. This is why fasting and skipping meals will only make things worse. In addition to having four to six small meals per day, eating healthy snacks will also increase your metabolism.
Another useful way to think about this is to use a "hunger scale." Rate your hunger on a scale of 0 to 10, with 0 being so hungry that you feel weak and 10 being so full that you just want to curl up in bed and digest. Eat when you're at about 3, which is when you're just a little hungry, but not famished
Trade weight for cash:-
A 2007 study showed that the more you pay people to lose weight, the more pounds they drop over a three-month period. If there's someone who keeps nagging you to lose weight, ask that person about paying you for every pound you lose. If your employer is self-insured, he or she might consider enlisting the services of a company that develops reward programs to encourage employees to lose weight. You can also sign a contract that forces you to pay up for every pound you don't lose (or every pound you gain) and whatever money you pay (or gain) can be donated to charity.
Exercise and Save $$ at the same time:-
Walk to the store or library. Whenever your destination is close enough (half a mile one way is enough, especially if you are going to push or carry groceries) Drive only if you are planning to go more than a mile one way or when the weather isn't good.
Tips
•You don't have to put on sweats and sneakers or hit the gym to lose weight. You can do some garden work and vacuum the floor on your own property. Picking up toys is good exercise, too.
•Keep a fitness log: Get a blank piece of paper and draw about forty small squares or print a spreadsheet from Microsoft Excel a spreadsheet. Try to figure out your most common exercise-related activities and make two letter (or number) codes for them. Add a few more activities to get you moving. Set a date to complete all of your squares. Consider going over your log daily to fill in the squares, as you will not remember what activity you did three weeks from now. Make sure that your date goals are reasonable and timely.
•Dancing can be an aerobic workout
For physical activity, try something different. Maybe you’ve stopped going to the gym because it's boring. Do something unique and preferably something that involves a long-term commitment and contract, such as swing or salsa dancing, swimming lessons, fencing, or martial arts. Choose a school or instructor you like--you're more likely to show up, especially if there's someone holding you accountable. The more expensive the contract, the more likely you are to stick with it...unless you're filthy rich, in which case you can hire a personal trainer.
•If you are having a hard time getting started or maintaining an exercise routine, use Monday as the day to recommit. Instead of making it a New Year’s Resolution or something you start doing on your birthday, using Monday gives you fifty-two chances to get on track!
•To lose weight consistently, take the stairs instead of escalators and elevators and take brisk walks everyday.
•Follow a simple program that includes a easy to follow meal plan, exercise plan and supplement plan.
For More information please visit :- www.wikihow.com
Click Here to Read More..
Ultimately, losing weight comes down to one key principle: Burn more calories than you consume. The steps that follow won't work if you have a thousand more calories coming into your body on a daily basis than you have going out. Lay the foundation for weight loss with these practices:
•Count calories and keep a food diary.
•Go on a diet.
•Cut down on sugar, high fructose corn syrup, trans fats and saturated fats.
•Burn more calories by exercising: Run, walk, even exercise at the computer you are sitting in front of now.
•Raise your metabolism.
Downsize your kitchenware:-
The human mind works in mysterious ways. It turns out that using smaller bowls, plates, and containers can subconsciously influence how much you serve yourself. Even nutrition experts are victims of this phenomenon; when 85 of them were given a random mix of small and large bowls and scoops, those who got larger bowls served themselves 31% more ice cream, and added on another 14.5% if they had bigger scoops!
Put down the knife:-
By putting down whatever utensils you're using between every bite, you can significantly slow down your eating time, leaving your stomach a chance to feel full and reducing the likelihood that you'll go for seconds. Another technique that can have a similar effect is to take a sip between each bite. Numerous studies have shown that eating slowly results in eating less. There's even a device you can get from a dentist that you wear to make your oral cavity smaller so that you take smaller bites, and a fork that's so awkward to use that you'll get less food per bite!
Know thy enemy:-
Make a list of the food items that are your weaknesses. These aren't always unhealthy foods, either. Sometimes we fool ourselves into believing that as long as we avoid the "bad" foods, we're making progress. At least, that's what we like to think as we get up for our third serving of fruit salad, or finish a bag of pretzels in one sitting, saying that they're healthier than chips. Remember that too much of anything is bad. You probably don't need to keep a food diary to know your enemies. Common culprits include soda, bread, alcohol, and fast food. Whatever your weakness is, cut down on it. If you cut it out completely, you're more likely to binge. Buy only small packages of it and have it only once in a while. If cutting down doesn't work, you might need to go cold turkey.
Choose whole grains over a whole belly:-
If you switch out all of your refined grain food (white bread, food made with white flour) for whole-grain food (oatmeal, whole-grain cereal, whole-grain pasta, brown rice and barley) you won't lose additional weight overall. However, you will lose more weight in the belly area, which will make you look thinner--at least, that's what a Penn State study implies. Not only will your slimmer profile make you feel better about your progress, but by losing the VAT (visceral adipose tissue) you're also doing away with a risk factor for type 2 diabetes, coronary vascular disease, and some types of cancer. Check those labels and make sure that any grain-based foods you buy are made up of at least fifty-one percent whole grain.
Limit your spending:-
Some people have an easier time controlling their wallet than controlling their diet. Go ahead, cut up those credit cards, and build up your emergency fund, if you haven't already (in its own account, and leave the bank card at home). Limit the amount of cash you have in your wallet, especially if you're subject to spontaneous fast food indulgences. When you go grocery shopping, have a list prepared, and bring just enough money to cover those items (this might take a few dry runs). The embarrassment of not having enough money at the register will keep you from throwing a few extra items in the shopping cart. If you don't do the grocery shopping, then offer to take on this monumental role. Your family or roommates might complain about the absence of junk food, but you'll be doing them a favor by stocking the kitchen with healthy stuff. They'll thank you...later...years later.
Set a digital watch to go off every two hours:-
Eat only when the watch tells you to. Spontaneous eating sessions (those times when you feel those hunger pangs, those cravings, and you scour the cabinets or the streets in search of satisfaction) are your weakest points. This is why all weight loss books tell you to avoid skipping meals. If you eat every two hours, you won't get so hungry that you gorge yourself when you do eat. You know how it goes: "Oh...I'm so hungry...the brownies are right there...I'd have to walk all the way to the deli to get a sandwich, but my stomach's churning...." Of course, if you eat t • This has the added benefit of increasing your metabolism. Extending the time between meals makes your body go into "starvation mode," which will slow down your metabolism in response to the perceived threat of starvation. This is why fasting and skipping meals will only make things worse. In addition to having four to six small meals per day, eating healthy snacks will also increase your metabolism.
Another useful way to think about this is to use a "hunger scale." Rate your hunger on a scale of 0 to 10, with 0 being so hungry that you feel weak and 10 being so full that you just want to curl up in bed and digest. Eat when you're at about 3, which is when you're just a little hungry, but not famished equivalent of a cheeseburger every two hours, that's a recipe for obesity, but again, you're more likely to retain self-control and stick to your diet when you don't have hunger pangs to cloud your judgment. It wouldn't hurt, however, to plan out what you'll eat (smoothie at 10, chicken salad at 12, a single piece of leftover cherry pie at 2, a slice of bread with peanut butter at 4, and so on).
This has the added benefit of increasing your metabolism. Extending the time between meals makes your body go into "starvation mode," which will slow down your metabolism in response to the perceived threat of starvation. This is why fasting and skipping meals will only make things worse. In addition to having four to six small meals per day, eating healthy snacks will also increase your metabolism.
Another useful way to think about this is to use a "hunger scale." Rate your hunger on a scale of 0 to 10, with 0 being so hungry that you feel weak and 10 being so full that you just want to curl up in bed and digest. Eat when you're at about 3, which is when you're just a little hungry, but not famished
Trade weight for cash:-
A 2007 study showed that the more you pay people to lose weight, the more pounds they drop over a three-month period. If there's someone who keeps nagging you to lose weight, ask that person about paying you for every pound you lose. If your employer is self-insured, he or she might consider enlisting the services of a company that develops reward programs to encourage employees to lose weight. You can also sign a contract that forces you to pay up for every pound you don't lose (or every pound you gain) and whatever money you pay (or gain) can be donated to charity.
Exercise and Save $$ at the same time:-
Walk to the store or library. Whenever your destination is close enough (half a mile one way is enough, especially if you are going to push or carry groceries) Drive only if you are planning to go more than a mile one way or when the weather isn't good.
Tips
•You don't have to put on sweats and sneakers or hit the gym to lose weight. You can do some garden work and vacuum the floor on your own property. Picking up toys is good exercise, too.
•Keep a fitness log: Get a blank piece of paper and draw about forty small squares or print a spreadsheet from Microsoft Excel a spreadsheet. Try to figure out your most common exercise-related activities and make two letter (or number) codes for them. Add a few more activities to get you moving. Set a date to complete all of your squares. Consider going over your log daily to fill in the squares, as you will not remember what activity you did three weeks from now. Make sure that your date goals are reasonable and timely.
•Dancing can be an aerobic workout
For physical activity, try something different. Maybe you’ve stopped going to the gym because it's boring. Do something unique and preferably something that involves a long-term commitment and contract, such as swing or salsa dancing, swimming lessons, fencing, or martial arts. Choose a school or instructor you like--you're more likely to show up, especially if there's someone holding you accountable. The more expensive the contract, the more likely you are to stick with it...unless you're filthy rich, in which case you can hire a personal trainer.
•If you are having a hard time getting started or maintaining an exercise routine, use Monday as the day to recommit. Instead of making it a New Year’s Resolution or something you start doing on your birthday, using Monday gives you fifty-two chances to get on track!
•To lose weight consistently, take the stairs instead of escalators and elevators and take brisk walks everyday.
•Follow a simple program that includes a easy to follow meal plan, exercise plan and supplement plan.
For More information please visit :- www.wikihow.com
Click Here to Read More..
How to Increase Your Height
Introduction:-
So you're tired of being stepped on and always having to look up to others while feeling inferior to them simply because you are of smaller stature. Well your investment in this book could be the answer you've been waiting for.
As you may have already experienced, there isn't much room in today's society for the short person. As someone once said? A good big man (or woman) will always beat a good little man (or woman). Being taller may enhance your life in almost every aspect, from greater job opportunities to a more encountering love life. This is your opportunity toward a more fulfilling and rewarding life, alongside others that you would normally have to look up to. You no longer have to look in envy at others while wishing you were their size. Now there is something you can do about it, and you've already taken the first step. Your time has come? It’s your turn now. Before beginning our specially designed program here are a few key points that should be noted.
• Read this entire book completely before starting any parts of this detailed program.
0 If your health is questionable are sure to consult a physician before attempting any
such exercises and or using any dietary information outlined in this book. Even if
your health is normal or above, the advice of a physician is strongly recommended as
a general safety precaution.
• Don't expect miracles overnight. This book is designed to add 2 to 5 inches to your stature. You should begin noticing results in 4 to 6 weeks depending upon your individual traits. For some it may require additional time, but do not worry. Your determination will pay off and you will achieve results.
* Be sure you follow the program, outlined in this book, for maximum results.
* Remember? Reading this book can't make you taller but dedication, patience and determination can.
Scientific Study
Many of you are probably wondering, is it really possible for me to be taller? The answer is yes, you can.
For years it has been said that once you reach the age of puberty or adulthood, you stopped growing well consider this:
* In. the sport of baseball, a pitcher's throwing arm is usually I to 3 inches longer than his other arm. This is a direct result of exercise, reached after the age of puberty.
* The right arm of every professional Jai Alai player is at least 2 inches longer than his left arm (another result of vigorous exercise.)
• There are also considerable regional differences of stature recorded at any given age, this variation being linked more to nutrition and socioeconomic conditions than to genetic factors.
This in itself is positive proof that additional growth in the human body is possible after adulthood has been reached. There is a multitude of additional medical testimony (which space does not permit) that substantiates the promise of added height at ages well into the 50's. In fact most scientist's today agree that it is very possible to increase your height as much as 4 or 5 inches until you reach ages between 50 and 55 years. old. According to some anthropologists, men and women at 40 years of age are continuing to grow well into their 50's and sometimes until 60 years of age. Of course the amount of actual height gained depends on several factors such as bone structure, physical condition, posture, diet, environment, etc.
According to an article in the British Medical Journal, an investigation revealed that growth may be prematurely stopped in the vertebral bodies (spinal chord) by excessive pressure upon the epiphysial centers (spinal discs). By removing this pressure, which can be done by following the program in this book, normal growth can be resumed and continued into the middle ages of life.
For More Information please visit website : www.freewebs.com Click Here to Read More..
So you're tired of being stepped on and always having to look up to others while feeling inferior to them simply because you are of smaller stature. Well your investment in this book could be the answer you've been waiting for.
As you may have already experienced, there isn't much room in today's society for the short person. As someone once said? A good big man (or woman) will always beat a good little man (or woman). Being taller may enhance your life in almost every aspect, from greater job opportunities to a more encountering love life. This is your opportunity toward a more fulfilling and rewarding life, alongside others that you would normally have to look up to. You no longer have to look in envy at others while wishing you were their size. Now there is something you can do about it, and you've already taken the first step. Your time has come? It’s your turn now. Before beginning our specially designed program here are a few key points that should be noted.
• Read this entire book completely before starting any parts of this detailed program.
0 If your health is questionable are sure to consult a physician before attempting any
such exercises and or using any dietary information outlined in this book. Even if
your health is normal or above, the advice of a physician is strongly recommended as
a general safety precaution.
• Don't expect miracles overnight. This book is designed to add 2 to 5 inches to your stature. You should begin noticing results in 4 to 6 weeks depending upon your individual traits. For some it may require additional time, but do not worry. Your determination will pay off and you will achieve results.
* Be sure you follow the program, outlined in this book, for maximum results.
* Remember? Reading this book can't make you taller but dedication, patience and determination can.
Scientific Study
Many of you are probably wondering, is it really possible for me to be taller? The answer is yes, you can.
For years it has been said that once you reach the age of puberty or adulthood, you stopped growing well consider this:
* In. the sport of baseball, a pitcher's throwing arm is usually I to 3 inches longer than his other arm. This is a direct result of exercise, reached after the age of puberty.
* The right arm of every professional Jai Alai player is at least 2 inches longer than his left arm (another result of vigorous exercise.)
• There are also considerable regional differences of stature recorded at any given age, this variation being linked more to nutrition and socioeconomic conditions than to genetic factors.
This in itself is positive proof that additional growth in the human body is possible after adulthood has been reached. There is a multitude of additional medical testimony (which space does not permit) that substantiates the promise of added height at ages well into the 50's. In fact most scientist's today agree that it is very possible to increase your height as much as 4 or 5 inches until you reach ages between 50 and 55 years. old. According to some anthropologists, men and women at 40 years of age are continuing to grow well into their 50's and sometimes until 60 years of age. Of course the amount of actual height gained depends on several factors such as bone structure, physical condition, posture, diet, environment, etc.
According to an article in the British Medical Journal, an investigation revealed that growth may be prematurely stopped in the vertebral bodies (spinal chord) by excessive pressure upon the epiphysial centers (spinal discs). By removing this pressure, which can be done by following the program in this book, normal growth can be resumed and continued into the middle ages of life.
For More Information please visit website : www.freewebs.com Click Here to Read More..
Thursday, January 8, 2009
How to Control Your Diet Without Counting Calories
1. Cut out empty calories. If you drink fruit juice with breakfast, or habitually any time of the day, skip the juice and eat the fruit instead. One "glass" of juice is usually several "servings" and contains none of the fiber or substance of the fruit. If you drink soda, switch to diet or try flavored water instead. At the gym, drink water instead of sugary sports drinks.
2. Eat at least (AT LEAST!) three servings of fruit and three servings of vegetables a day. Not only are they chock full of vitamins, minerals they're also full of fiber, which offers many benefits. Fiber slows the absorption of fat, helps keep blood sugar steady (which helps prevent cravings), reduces cholesterol, keeps your digestive tract clean and helps you feel fuller. If you do this, you will find you have less room for the less healthy stuff.
3. Know your portion sizes. A serving of meat is about the size of a deck of cards. A serving of pasta, rice, beans or fresh fruit is about the size of a tennis ball. A serving of nuts or dried fruit is about the size of a golf ball. A serving of cheese is a little larger than a nine volt battery. A serving size of vegetables is about the size of a baseball, but as long as the vegetables aren't fried or slathered in butter or creamy sauces, you don't really have to worry about how many vegetables you eat. They're extremely low in calories, filling and good for you. You may want to use measuring cups and a food scale to get your portion sizes exact at first, but with the help of these visualizations, you should get pretty good at "eye-balling" portion sizes pretty quickly.
4. Eat between 20 and 35 grams of fiber a day. The many benefits of fiber are listed above, but fruits and vegetables are not the only source. Whole grain breads and cereals, oatmeal, beans and legumes are also great sources of fiber. Have oatmeal or a high fiber cereal and a piece of fruit for breakfast, switch to whole grain bread for your sandwiches, try soups with lots of beans and vegetables, have a baked sweet potato instead of a regular baked potato with dinner. Spread your fiber intake throughout the day and get it from food, not pills.
5. Drink lots of water. Everyone says it, but it's true. Your body needs water to metabolize fat. Water aids in digestion. Water helps you feel fuller. The body often mistakes thirst for hunger and drinking a glass can often quell cravings. Water helps keep the kidneys clean and doing their job properly which means the liver can do its job--which includes metabolizing fat--instead of picking up the kidneys' slack. So drink it. There is no hard and fast rule as to how much although 8-10 glasses is a good starting point. Your urine should be clear, but you shouldn't be running to the bathroom ever hour either.
6. Avoid alcohol. Its empty calories and it distracts the liver from the task of metabolizing fat.
7. Eat yogurt every day. The friendly bacteria are great for digestion and it's a delicious creamy treat that can satisfy a sweets craving. Research suggests the calcium may aid in fat loss.
8. Eat at least one serving of foods rich in mono-unsaturated fatty acids (MUFAs) every day. They are satisfying; help to sate cravings for fatty foods and the MUFAs appear to help with the metabolism of fat. Stick to the true definition of a "serving size" and don't overdo it.
Foods in this group include:
avocados (1/2 cup)
nuts (1 oz)
cold water oily fish (3 oz)
oils derived from nuts and seeds, such as olive, sesame, walnut and hazelnut (1 tbsp)
DARK CHOCOLATE!!! (1/4 cup)
9. If it's not particularly healthy and it's not REALLY delicious, don't eat it. Don't waste the calories on a crummy vending machine pastry. Save them for a slice of cheesecake you'll really enjoy.
10. Snack mindfully to prevent overeating at mealtimes. 100 calories is enough to balance blood sugar and take the edge off of hunger.
11. Just because you're not counting every single calorie doesn't mean you shouldn't be mindful. Calculate your BMR and shoot for within 200 calories (up or down) of that number every day. Ballpark your figures when it comes to self-prepared meals based on portion sizes. Learn the calorie content of your dietary staples. Read the nutrition information on prepackaged food. Avoid fast food altogether and indulge in restaurant food sparingly and only for occasions that really warrant it. Stick to your portion sizes, and if you know you'll be indulging later in the day, go a little light earlier on. Don't add healthy foods to your diet. Replace unhealthy foods in your diet. Eat in such a way that you can eat that way most days for the rest of your life. It's the only way you'll be able to stick with it.
For More Information please visit website : http://www.ehow.com Click Here to Read More..
2. Eat at least (AT LEAST!) three servings of fruit and three servings of vegetables a day. Not only are they chock full of vitamins, minerals they're also full of fiber, which offers many benefits. Fiber slows the absorption of fat, helps keep blood sugar steady (which helps prevent cravings), reduces cholesterol, keeps your digestive tract clean and helps you feel fuller. If you do this, you will find you have less room for the less healthy stuff.
3. Know your portion sizes. A serving of meat is about the size of a deck of cards. A serving of pasta, rice, beans or fresh fruit is about the size of a tennis ball. A serving of nuts or dried fruit is about the size of a golf ball. A serving of cheese is a little larger than a nine volt battery. A serving size of vegetables is about the size of a baseball, but as long as the vegetables aren't fried or slathered in butter or creamy sauces, you don't really have to worry about how many vegetables you eat. They're extremely low in calories, filling and good for you. You may want to use measuring cups and a food scale to get your portion sizes exact at first, but with the help of these visualizations, you should get pretty good at "eye-balling" portion sizes pretty quickly.
4. Eat between 20 and 35 grams of fiber a day. The many benefits of fiber are listed above, but fruits and vegetables are not the only source. Whole grain breads and cereals, oatmeal, beans and legumes are also great sources of fiber. Have oatmeal or a high fiber cereal and a piece of fruit for breakfast, switch to whole grain bread for your sandwiches, try soups with lots of beans and vegetables, have a baked sweet potato instead of a regular baked potato with dinner. Spread your fiber intake throughout the day and get it from food, not pills.
5. Drink lots of water. Everyone says it, but it's true. Your body needs water to metabolize fat. Water aids in digestion. Water helps you feel fuller. The body often mistakes thirst for hunger and drinking a glass can often quell cravings. Water helps keep the kidneys clean and doing their job properly which means the liver can do its job--which includes metabolizing fat--instead of picking up the kidneys' slack. So drink it. There is no hard and fast rule as to how much although 8-10 glasses is a good starting point. Your urine should be clear, but you shouldn't be running to the bathroom ever hour either.
6. Avoid alcohol. Its empty calories and it distracts the liver from the task of metabolizing fat.
7. Eat yogurt every day. The friendly bacteria are great for digestion and it's a delicious creamy treat that can satisfy a sweets craving. Research suggests the calcium may aid in fat loss.
8. Eat at least one serving of foods rich in mono-unsaturated fatty acids (MUFAs) every day. They are satisfying; help to sate cravings for fatty foods and the MUFAs appear to help with the metabolism of fat. Stick to the true definition of a "serving size" and don't overdo it.
Foods in this group include:
avocados (1/2 cup)
nuts (1 oz)
cold water oily fish (3 oz)
oils derived from nuts and seeds, such as olive, sesame, walnut and hazelnut (1 tbsp)
DARK CHOCOLATE!!! (1/4 cup)
9. If it's not particularly healthy and it's not REALLY delicious, don't eat it. Don't waste the calories on a crummy vending machine pastry. Save them for a slice of cheesecake you'll really enjoy.
10. Snack mindfully to prevent overeating at mealtimes. 100 calories is enough to balance blood sugar and take the edge off of hunger.
11. Just because you're not counting every single calorie doesn't mean you shouldn't be mindful. Calculate your BMR and shoot for within 200 calories (up or down) of that number every day. Ballpark your figures when it comes to self-prepared meals based on portion sizes. Learn the calorie content of your dietary staples. Read the nutrition information on prepackaged food. Avoid fast food altogether and indulge in restaurant food sparingly and only for occasions that really warrant it. Stick to your portion sizes, and if you know you'll be indulging later in the day, go a little light earlier on. Don't add healthy foods to your diet. Replace unhealthy foods in your diet. Eat in such a way that you can eat that way most days for the rest of your life. It's the only way you'll be able to stick with it.
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