The Truth about alcohol.
There’s a reason they call it a “beer belly,” and drinking less beer, or quitting drinking altogether, will help you lose belly fat. No matter who (or how good looking) the drinker is, beer is bad for a number of reasons. The most obvious reason is the caloric content of beer. The less obvious reasons are the inflammation of the pancreas and liver, and the bloating that often accompany the over-consumption of alcoholic beverages; this includes alcohol mixed with sweet, sugary liquids like soda. Also alcohol produces waste products in the body called acetate and acetaldehyde. As your body processes these waste products it stops burning fat and even begins to create new fat, giving you double trouble if trying to lose weight. After a few drinks alcohol will leave you feeling hungry, even if your body isn’t, so you’ll tend to eat more than you usually would. In my experience it’s unlikely that you’ll go for the healthy option after drinking alcohol. Anyone for pizza? Alcohol lowers levels of serotonin, the ‘feel good’ hormone. After drinking you’ll feel depressed the next day and use food as a way to lift your mood. Alcohol also burns sugar in the body so you’ll be craving sugary and fatty foods. Drinking alcohol prohibits the building of muscle. In order to build muscle you need to be well hydrated and alcohol dehydrates the body. It also raises the level of cortisol, a muscle wasting hormone. As muscle burns fat, the less muscle you have, the less fat is burned.
Vitamin B Gets an A in My Book!
Did you know that increasing your consumption of B vitamins could help you to lose pounds faster? Relax, this is not mumbo jumbo or another poorly disguised sales tactic to try to sell you diet pills or supplements. The scientific fact is that, in order to lose weight, you need to speed up your metabolism and B vitamins will help do just that. Think about it. If you are eating fewer calories anyway due to a more healthy diet and your body is burning these calories quicker, the end result must be a loss of pounds. Right? Yes! You can increase your Vitamin B intake very easily through your normal diet. Combine some almond milk, almonds and a banana to make a delicious smoothie to help you lose weight. Add some oatmeal and you have a healthy vitamin packed power breakfast. You want your body to start burning off your fat stores and vitamin B5 will help it to do that. Good sources are free range eggs, whole meal or whole germ bread and for those of you who eat meat, liver and kidneys. If you are suffering from tiredness and are having problems losing weight, your doctor will test your thyroid function. An underactive thyroid will prevent you from losing pounds and could need medical treatment. Vitamin B6 is very important in keeping the thyroid functioning properly, so make sure you eat plenty of cabbage, avocados and eat oily fish such as mackerel, sardines and salmon. All of our body organs need a good supply of vitamins and minerals in order to function at their best. This includes those responsible for converting fat into energy and burning calories. A healthy well balanced eating plan is the best way to ensure you receive all your body needs. Sometimes though, a vitamin supplement may help in situations where you are recovering from stress or an illness.
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When is the Best Time to Eat?
They say that you should breakfast like a King (or a Queen if you are that way inclined), lunch like a Prince and dine like a Pauper, well since no one told me that when I was younger, I imagined that dinner should be largest meal of the day. Instead, it's important to load your day up with food at the beginning, so that you burn it throughout the day and go to bed a little empty, so that your food doesn't turn to fat over night.
It's probably best to try to avoid eating after seven thirty, I always thought that a noble but often impossible thing to do as a busy professional, but it's all about will and making that decision.
Some people would rather go hungry than eat late. I would say, stock something light that you could nibble, no need to miss a meal, but don't eat sugar - like fruit late or you will find yourself very wired and hungry late. The same for caffeine.
It's probably best to try to avoid eating after seven thirty, I always thought that a noble but often impossible thing to do as a busy professional, but it's all about will and making that decision.
Some people would rather go hungry than eat late. I would say, stock something light that you could nibble, no need to miss a meal, but don't eat sugar - like fruit late or you will find yourself very wired and hungry late. The same for caffeine.
Morning
People who skip breakfast and eat fewer times throughout the day tend to be heavier than those who eat breakfast and eat several times throughout the day, according to the National Institutes of Health. According to MayoClinic.com, breakfast reduces your hunger later in the day and gives you energy, leading to increased physical activity. People who eat breakfast also tend to eat healthier all day than people who don't.
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Small Meals
Go Ask Alice, an advice column on the website of Columbia University, recommends four to five meals spaced out throughout the day to prevent overeating at any one meal. Avoid eating the bulk of your food at any one meal because going too long without eating may lead to too large of portion sizes. Eating regular meals spaced evenly apart also keeps blood sugar levels stable. Skipping meals can contribute to low blood sugar, causing you to feel weak and lightheaded.
Hunger
It may sound counterintuitive, but you should eat only when you're hungry. Many people eat for other reasons: it's dinnertime, their friends are eating, they're confusing thirst for hunger, they're bored or emotional. Pay attention to your body's natural hunger signals and only eat when truly hungry. MayoClinic.com recommends fighting boredom by taking a walk, reading or calling a friend. If you're an emotional eater, try stress management techniques, such as meditation or yoga, or consider joining a support group. MayoClinic.com also advises keeping a food journal. Write down what you ate and how you felt when you ate it, and you may begin to see patterns emerge.
Eating With Others
When eating with others, you may be more likely to lose track of how much you eat, according to MSNBC. You also may eat for a longer period of time than if you were eating alone. These factors lead to eating 35 percent more when eating with others compared with eating alone, reports MSNBC. If eating with a party of seven or more, you may eat 96 percent more. If you're going to eat with others, try to eat with those who have similar diets. Sit next to slow eaters and try to match their pace. Most of the time, choose to eat alone and share other types of social activities with friends, such as shopping or movie-watching.
Distractions
Try not to eat when distracted. Mindfulness, or complete awareness of the current situation, is an important consideration when it comes to eating. Lack of mindfulness leads to overeating. Take a break from watching television and devote your full attention to your meal. Don't eat while walking or driving. Psychology Today recommends that to eat mindfully, pay attention to the "colors, smells, textures, flavors, temperatures, and even the sounds (crunch!) of our food."
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