Bio: I personally haven’t had any issues with overweight, but I can share some tips on how to lost that weight that’s not needed at times from my life challenges. I remember in junior high school, a classmate of mind grabbed my cheeks hard and teased me about me being “chubby. I knew I wasn’t overweight, but I did have some “baby fat” that made me feel a little guilty. That remarked would stay with me to this day as that played a factor to my start of “trying” to be more fit. I wasn’t really knowledgeable about health and staying fit as I am know (still learning), but I remember I did have some bad choices of eating the “wrong foods” (e.g. too much candy, which resulted a lot of trips to the dentist with cavities).
I decided to do this blog after having people around me telling me that they want to lose weight, so I want to share my personal tips and some re”search’ I found that I feel are good resources to help them and anyone that want to lose weight:
Sal: Do any of the reasons on the site above are the same reasons for you? For me, it was …
“6. You’re not reading food labels correctly”
I wasn’t knowledgeable as a kid on “reading food labels”, which I don’t think many kids are. However, what I know now, I encourage parents to educated themselves about the importance of this and to let their kids know why we do this.
#1 Cause of Overweight & Obesity? , from youtube.com
Ok, raise your hand if you can relate to what this lady answers? Yes! I can relate myself as I remember growing-up as a kid, I would jump in to the “junk food” after a stress full day at school. I wished I learned how to manage them or how to deal with it back then.
Action: Stress Management
By Kris Gunnars authoritynutrition.com
“…10 Leading Causes of Weight Gain and Obesity (Besides Willpower)
By Kris Gunnars
However… human behavior is complex. It is driven by various biological factors like genetics, hormones and neural circuits. Eating behavior, just like sexual behavior and sleeping behavior, is driven by biological processes….
“3. Food Addiction”
Yes, we all have some type of addiction, which I can say I was addicted to sweets growing -up. I couldn’t control it as I was tempted by what I watch on television..
“4. Aggressive Marketing (Especially Towards Children)
I wanted the “sugar” (colorful) cereals that I saw in commercials that came on between the cartoons I watched. Is it the kids’ fault? …”no”! That’s the way the “media” is and this is where parents need to learn the psychology of “marketing” out there-particularly the their target to get your “kids” to be addicted to their product (e.g. Joe Cool Camel cigarrettes were a huge “cartoon” marketing trap to young kids to be hooked on to these until they were banned-> “Joe Camel, a Giant in Tobacco Marketing, Is Dead at 23
By STUART ELLIOTT
Published: July 11, 1997 nytimes.com). Unfortunately, there are many other media forms using “cartoons/animations” to lure the young generation. This is another topic for another blog!
By Erin Brodwin
6 hours ago (1.4.16) news.yahoo.com
What has helped me personally to “overcome” this temptation or battle? I “try” to fast (see prayer) at “least” 3 meals a week. My first fast usually is on Sunday mornings prior to church service as it helps me pat attention and also to be “spiritually hungry” (that’s another topic too). The other 2 meals I try to fast are the meals that has a menu I “don’t” like (e.g. red meat) or depending on what’s going on that day (e.g. church related or some other reason).
Anxiety is a powerful trigger for weight gain. Here’s how to stop it—fast.
June 4, 2014 Nancy Kalish prevention.com
“..Obviously, getting rid of all anxiety isn’t an option. But by taking these 7 steps to beat stress, you can get your cortisol levels and your weight under control—and improve your health…”
1. Drop and do 10.
2 / 8
That’s right, power out some push-ups. “Moving your muscles is an effective, instant stress reliever. It actually fools your body into thinking you’re escaping the source of your stress,” says Talbott. “Exercise makes your blood circulate more quickly, transporting the cortisol to your kidneys and flushing it out of your system.” But if push-ups aren’t practical, just flexing your hands or calf muscles will help move cortisol along, he says. Even taking a stroll on your lunch break is beneficial. In one study, Talbott found that 18 minutes of walking 3 times per week can quickly lower the hormone’s levels by 15%….
Sal: I do 3 sets of push-ups and sit-ups almost every other morning, but not to prevent stress.
4. Give in to cravings‚ a little.
5 / 8
When stress drives you toward something sweet or salty, it’s okay to yield a little. “It’s much better to indulge in a small way and cut off your cortisol response before it gets out of control,” says Epel. “Have a piece of chocolate. You will feel better. Just stop at one.” If you have trouble restraining yourself, take precautions so you won’t binge. Buy a single cookie when you’re out instead of keeping a box at home; or keep them in the freezer so you have to wait for one to defrost…”
Sal: We all need discipline, which I get mine through “meditation” (e.g. Bible devotional, which I try to repeat this particular verse daily….
“… But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. 24 And those who belong to Christ Jesus have crucified the flesh with its passions and desires.-Galatians 5″
I recommend repeating this every morning until you get it memorized and applied in life…that’s pretty much on-gong for me! I personally recommend having an accountability partner that can keep tabs with you in a regular basis as one can’t go through life challenges on their own.
“.. To lose weight, you must expend more energy (or calories) than you take in. When you are using more than you taking in, your body draws on stored fat to convert it to energy, which makes the fat cells shrink. It doesn’t disappear; it simply changes form, like water to steam. While this is the basic process, you also have to take into account genetic and environmental factors. How well the above process takes place does vary from person to person….”
Yes, we all have a sweet tooth. I “try” to eat healthy as much as possible, but I still (human) have that craving for certain “sweets”. What I do now is I “try” to do an intense workout right after I eat “sweets” instead of it settling in my tummy and become more fat. For example, it was my birthday last month and I wasn’t going to refuse the “sweets” (e.g. blueberry pie, my favorite or my “kryptonite”) my co-workers worked hard to prepare. I also had a piece of cake and ice cream for lunch my co-worker made for a couple of other clients at my workplace that had the same birthday. It was a feast on sweets that day, so I immediately used that stored sugar (short-term energy) to lift weights. I felt good after knowing I used those “unnecessary” sweets for something “positive”..
Lose Weight – Natural Home Remedy , from youtube.com
*lemon juice and honey
Ever heard of detoxify? I usually have water with lemon juice every morning right after I get up and have breakfast 20-30 minutes after to let this settle. I’ve read many articles on the health benefits of this little daily routine.
Written by David Heitz | Published on September 15, 2014 healthline.com
Does Drinking Lemon Juice Help You Lose Weight?
Last Updated: Nov 25, 2014 | By Sylvie Tremblay livestrong.com
“..Vitamin C Benefits
Drinking lemon juice ups your vitamin C intake, which might help with some aspects of weight loss. The juice from one lemon contains 19 milligrams of essential C — roughly one-fifth of the daily needs for men and one-quarter for women. Vitamin C allows your cells to make carnitine, a chemical your cells use to burn fat and make energy. Vitamin C might also help you work out harder, according to a study published in “Nutrition” in 2013. In the study, participants who took vitamin C had a lower rating of perceived exertion — a self-measured scale of how hard you’re working — and experienced less fatigue than people who took a placebo, even though both groups did the same workout. It’s not yet known, though, whether just eating vitamin C-containing foods has the same effect….”
Another Simple Smart Step to Promote Weight Loss
10 Foods That Drive Weight Gain and Loss Identified by Harvard from eatingwell.com
“Published on Mar 30, 2017
Inspired by the information I’ve been given and wanting to keep that going, here’s a very BASIC way to calculate your daily macronutrient (protein, carbohydrates and fats) for yourself!
Join the free Q2 2017 Facebook group here! https://www.facebook.com/groups/12861…”
138lb x 16= 2208
1881-500 1331 calories
Fats 138 x.3=41.4
Carbs 138x 4=552
55.2 (fat)x 9=496.8
Please share your own experiences or stories to help other readers on this personal battle that varies for each individual. Thank you for read this and would appreciate any feedback, comments, and/or suggestions! God bless you!