Tag Archives: diet

Having trouble sticking with your diet?

11 Monday Oct 2021

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Check out the view from where you’re eating. Because if you can see your kitchen counter from the dining table, for example, or the setup from the all-you-can-eat buffet, you’ll be 10% more likely to go back for seconds or even thirds. That’s according to a joint study from the University of Notre Dame. And the researchers found that each time you get up to refill your plate, you’ll eat about 170 extra calories, on average. So, what’s the trick for sticking to your diet? Sit with your back to the serving area. Because out of sight is out of mouth. 

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07 Tuesday Sep 2021

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Clench your fist for 30 seconds! Dr. Iris Hung, from the National University of Singapore, says clenching the muscles in your hand boosts electrical activity in the prefrontal cortex, the area of the brain responsible for self-control. And that extra brain activity literally helps strengthen your willpower. Dr. Hung says clenching your fist for just 30 seconds can help you stick to your diet, eat 250 calories fewer calories a day, and lose 3 pounds a month. 

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Want to make it easier to stick to your diet?

31 Tuesday Aug 2021

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Swap your cold cereal for warm oatmeal in the morning. Even though they’re both made with oats, and have the same amount of calories per serving – the warm oatmeal will help you feel fuller for hours afterward. That’s because we perceive warm foods as more satisfying. Plus, oatmeal has a type of soluble fiber called beta-glucan, which slows down digestion to help us feel full much longer. 

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Do you need inspiration to lose weight?

04 Wednesday Aug 2021

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What’s the #1 thing that inspires people to lose weight? How good they’ll feel afterward? Buying new clothes? Feeling less self-conscious? Nope… According to a survey of 2,000 women trying to lose weight, the #1 thing that inspires people is: Seeing before-and-after photos online! The survey was conducted by Slimming World, which is a weight-loss organization. They found 70% of the women surveyed were inspired by things they saw on social media – from workout videos, to seeing other people who’ve transformed their bodies, to following fitness influencers who share motivational tips every day. But the #1 source of inspiration was before-and-after transformation photos. 91% of the women who used social media said before-and-after photos helped them realize it’s possible to reach their goals. The Slimming World survey also found that people trying to lose weight love the positive community they can find on social media. 87% of the women surveyed said that being part of a group going through the same thing helped them stay accountable. 

Before-and-after photos… Powerful inspiration.

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Is your diet no longer working? Give this a try!

08 Tuesday Jun 2021

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Dieters, if you’ve hit a weight loss plateau, try going OFF your diet for 2 weeks. That advice comes from the International Congress on Obesity. They found that people who switched on and off from a diet plan lost more weight than those who continuously dieted. That’s because intermittent dieting prevents your metabolism from slowing down too much – which usually happens when you cut back on calories. So try 2 weeks on and 2 weeks off, then keep going back and forth.

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Want to make it easier to lose weight?

29 Thursday Oct 2020

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Eat more fiber! Research at Tufts University found that whole grains, like wheat, brown rice, and oatmeal, contain about double the fiber as processed foods, like white rice, white bread, and crackers. The researchers also found people who get plenty of fiber consume fewer calories overall. People who eat lots of fiber also have a faster metabolism. Bottom line: Replacing processed grains in your diet with whole grains, and adding more fiber from produce, can help you lose weight and keep it off just as effectively as a brisk 30-minute walk every day.

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Here’s a strange way to slim down…

15 Wednesday Jul 2020

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Look at paintings or sculptures of slim figures before you eat! Think Degas’ ballerinas… or Giacometti’s bronze stick-figure sculptures. According to a study in the journal Food Quality, when study subjects were told they could eat as many chips as they wanted, they ate significantly less when they had viewed artwork featuring slim-figured people. That’s because the artwork subconsciously reminds you of your weight loss goal… and that heightens your awareness of being full, so you naturally want to eat less.

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You CAN satisfy your cravings…

18 Thursday Jun 2020

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…and suffer no consequences when you step on the bathroom scale: Think small! In other words, take a couple bites, then wait. Cornell University’s Food & Brand Lab says portion size has ZERO impact on our level of satisfaction. In fact, those who ate smaller portions – or about 77% less food – felt just as satisfied 15 minutes after eating… compared to those who ate the largest portions. Bottom line: Two squares of chocolate or 6 potato chips may absolutely be enough to satisfy your craving without loading you up on calories and fat, and blowing your diet.

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Why you should keep a digital food diary.

29 Friday May 2020

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Keeping a digital food diary is better than jotting down what you eat on paper. According to Arizona State University, people who use an app keep better track of what they eat. They make more detailed notes and do it more often. And that’s a big deal if you’re dieting. Because the more focused you are, the more effective it is at controlling weight. A couple apps to try are “Lose It” and “MyNetDiary.”

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What is the one thing all oncologists can agree on when it comes to cancer prevention?

27 Monday Apr 2020

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Maintain a healthy weight! According to the Cancer Prevention Center at the University of Texas, being overweight is on track to overtake tobacco as the leading preventable cause of cancer. And according to a study in the New England Journal of Medicine, researchers found that the heaviest women had death rates from cancer that were 62% higher than women in a healthy weight range. In fact, one-third of all cancer deaths in the U.S. each year are linked to poor diet and too little physical activity. So what is it about being overweight that makes it a cancer risk? It’s the fact that excess fat changes hormonal activity. It causes higher levels of insulin, growth factors, inflammation, and gender hormones – and that increases your odds of developing cancer. So at your next doctor’s appointment, ask if they have any recommendations for your weight. Are you at a healthy weight? What should you aim for? Because getting to a healthy weight will greatly reduce your cancer risk.

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