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Weight Loss Exercise

The Social Diet

The problem a lot of people have when dieting is the fact that they like going out and being sociable; part and parcel of this is eating out with friends. Now eating out whilst dieting can be hard BUT you don’t have to panic, you can use these five simple tips that will allow you to eat out with you friends without breaking your diet rules or piling on the pounds.

1. Eat A Small Fat Loss Snack Before Eating Out

Some great fat loss snacks include:

  • Nuts
  • Tuna mixed with cottage cheese
  • Carrot sticks with humus

This is so you don’t over indulge at the restaurant, and it will help HOWEVER, the best way to truly conquer this is by mastering self discipline. Another method of self discipline that will help is by stopping eating when you are full; it will be hard at first (especially if your at a nice restaurant) but as with everything, you will get better with practice.

2. Pick Food That Is Comprised Of The 3 Fat Loss Food Groups

fruits-and-vegetablesThe three fat loss food groups are:

  •  Protein: Eggs, Chicken (breast or thigh) Beef, Fish, Pork, Lamb
  •  Legumes: Black Beans, Lentils, Red Beans, Soya Beans, Borlotti Beans
  •  Vegetables: Mixed Vegetables, Peas, Broccoli, Green Beans etc. Any vegetables are allowed

If you pick food at the restaurant that includes protein, vegetables and legumes then you can’t go wrong! These foods make your brain release fat BURNING hormones so no matter how much you eat you won’t put on any fat. Also don’t be shy to request anything, for example “can I have a side salad instead of chips” or “In my burger take away the cheese and mayo, add extra lettuce and tomato.”

3. Eat Slowly

It takes twenty minutes for your brain to realise you’re full, this means if you eat fast you are likely to over eat by about twenty minutes; if you eat slow on the other hand, your brain  will register you are full a lot earlier and you will end up consuming less calories as a result.

4. Drink More Water

When you are mildly dehydrated the brain sends out hunger signals, I recommend drinking a pint of water before you leave for the restaurant (you will get full faster) or next time you are hungry. If you get into the habit of reaching for a glass of water before you reach for the cookie jar your on to a winner!

5. Load Up On Vegetables

Vegetables have a very low effect on blood sugar level and have very low calories. By loading up on vegetables you can kill two birds with one stone as you are adding more of one of the fat loss food groups to your meal.

Ryan Phillips is an online fat loss coach and author of the Rapid Fat Loss System. You can ask him for advice on his blog or download his free report here Free Fat Loss Report to help you drop fat in the fastest and easiest way possible.


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15 Tips To Drop Weight Quick

Want to know ways to drop weight quick? It’s easy to say goodbye to 10 pounds of unwanted fat with these easy diet tips. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks, fill up on vegetables and keep your taste buds happy with fruit.

No need to make sacrifices! Just follow these simple guidelines to lose your first 10 pounds, last 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt. This is a balanced and flexible plan that you can use for as long as you want.

Tips to Drop Weight Quick

15 Tips To Drop Weight Quick

How to Drop Weight Quick

1. Keep a note of everything that you eat and drink. You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

2. Halve your intake of all pure or added fats. This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frypan every time.

3. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.

4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.

5. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

6. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.

7. Have at least three servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.

8. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda – the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.

9. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more.

10. Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.

11. Grated carrot makes a great snack. You will find that a grated carrot is much more filling than a whole carrot. Strange but true.

12. Use whole grains wherever possible. The fiber will give you a fuller feeling and also help your digestion.

13. Choose food that you can chew. Again this will increase your fiber intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.

14. Plan your meals and snacks ahead of time. Plan your shopping too – make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

15. Always switch off the TV when you eat. That includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating. When you eat, only eat if you want to lose weight fast.


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Diabetic Breakfast Ideas: Breakfast Choices for Diabetics

Breakfast is the most important meal of the day yet it can also be the most neglected. If you have diabetes, it is a very bad idea to skip breakfast. The first meal of the day provides energy to get you going and helps keep your blood sugar levels within normal limits. Healthy breakfast ideas for diabetics can help you choose the right foods to eat and avoid those that can bring your blood glucose to abnormal levels.

Diabetic breakfast ideas are not too difficult to find because they are often the same as a healthy diet for non-diabetics. Those who have diabetes, however, should limit their carbohydrate consumption and avoid foods with high glycemic values because they can cause the blood sugar level to spike.

Healthy Breakfast Choices for Diabetics

When looking for diabetic breakfast ideas, be sure to avoid highly processed foods that are high in carbohydrates. Instead of white bread, opt for whole grain breads, oats, and whole grain cereals. These foods are high in fiber and have a low glycemic value. Studies have shown that they help reduce blood glucose levels significantly.

Foods such as eggs, meat, dairy products and poultry provide the protein you need. Some amount of fat is also important in your diabetes diet, but be sure to limit your fat consumption to avoid weight problems.

Ideas for a Healthy Diabetic Breakfast

Breakfast for diabetics does not have to be a bland or boring meal. With a little imagination, you can whip up a delicious breakfast that will provide the right balance of nutrients and calories. If you have type 1 or type 2 diabetes, you can have a healthy breakfast of whole wheat toast with a teaspoon of margarine spread, egg or cottage cheese, oatmeal, and a small banana.

Another diabetic breakfast idea is whole grain bread with peanut butter, low fat milk, and some fresh fruits.

When planning breakfast, diabetic patients should always remember to keep an eye on their carbohydrate intake. High-carb foods quickly release sugar into the blood and this is not good for diabetics.

Breakfast can be hard to put together especially if you have to go to school or work early in the morning. But if you have diabetes, you cannot afford to skip breakfast. Plan ahead and find some healthy diabetic breakfast ideas that will help keep your blood sugar stable while giving you the energy you need for the day.