Tag: ways

Posted on

23 Ways to Stop Overeating

23 Ways to Stop Overeating

There are ways to improve eating habits. For example, you can try to track what you eat and choose more filling foods like proteins. Your doctor can recommend the best approach for you.

Eating too much in one sitting or taking in too many calories throughout the day are common habits that can be hard to break.

And while some people see these behaviors as habits that can be broken, they may indicate an eating disorder in others.

Over time, eating too much food can lead to weight gain and increase the risk of developing a chronic condition, such as diabetes or heart disease.

Regardless of whether you have an eating disorder, breaking the cycle of overeating can be challenging. However, some techniques can help.

The 23 tips below provide a starting point to reduce overeating.

Whether it’s working through lunch in front of the computer or noshing on chips while catching up on your favorite TV show, eating while distracted is a common occurrence for most people.

While this habit might seem harmless, it can contribute to overeating.

A review of 24 studies found that being distracted during a meal led people to consume more calories at that meal. It also caused them to eat more food later in the day, compared with people who paid attention to their food while eating (1).

Summary Make an effort to turn off
or put away potential distractions like phones, computers, and magazines. Concentrating
on your meal during mealtime can help prevent overeating.

Pinpointing which foods can trigger overeating and avoiding them can help decrease the chances of overeating.

For example, if ice cream is likely to trigger a binge or episode of overeating, it’s a good idea to stop storing it in the freezer. The harder it is to access something, the less likely you might be to overeat that food.

Preparing healthy options like a sliced apple with peanut butter, hummus and veggies, or homemade trail mix can encourage better choices when snacking.

Another helpful tip is to keep unhealthy snack foods like chips, candy, and cookies out of sight so there’s no temptation to grab a handful when walking past them.

Summary Identify the unhealthy foods
that trigger overeating. Keep them out of the home or far out of sight, and
make healthy options easily accessible instead.

Restrictive eating patterns that eliminate many of your favorite foods may cause you to feel deprived, potentially leading you to binge on forbidden treats.

Diets that concentrate on whole, unprocessed foods are always best, but making room for an occasional treat is perfectly healthy.

Swearing to never have a scoop of ice cream, slice of pizza, or piece of chocolate again is not realistic for most people.

That said, in the case of food addiction, a person may need to permanently abstain from trigger foods. In this case, it’s a good idea to find healthy substitutes that are satisfying.

Focus on providing your body with mostly healthy, nutritious food while giving yourself the freedom to truly enjoy a treat here and there.

Summary Eating patterns that are too
restrictive may drive binges. The key to a sustainable, healthy diet is to
concentrate on eating whole, unprocessed foods most of the time while allowing for
a treat here and there.

Volumetrics is a way to eat that focuses on filling up on low calorie, high fiber foods like non-starchy vegetables.

Consuming foods that are low in calories and high in fiber and water before meals can help you feel full, which might decrease overeating.

Examples of volumetrics-friendly foods include grapefruit, salad greens, broccoli, beans, tomatoes, and low-sodium broth.

Eating a large salad or bowl of low-sodium, broth-based soup before lunch and dinner may be an effective way to prevent overeating.

Summary Use the volumetrics method
of eating — fill up on healthy, low-calorie, high-fiber foods to help promote feeling
full.

Eating chips out of the bag, ice cream out of the carton, or takeout straight from the box can lead to consuming more food than is recommended as a serving size.

Instead, portion out a single serving size on a plate or in a bowl to help control the number of calories you consume in one sitting.

Use measuring tools to train your eye on what a normal portion should look like for different types of foods.

Summary Instead of eating food
straight from the package, portion it into a dish. Try measuring out
appropriate serving sizes to help train your eye to identify how much food is recommended
as an average portion.

Stress can lead to overeating, so it’s important to find ways to reduce the amount of stress in your daily life.

Chronic stress drives up levels of cortisol, a hormone that increases appetite. Studies have shown that being stressed can lead to overeating, increased hunger, binge eating, and weight gain (2).

There are many simple ways to reduce your everyday stress levels. Consider listening to music, gardening, exercising, or practicing yoga, meditation, or breathing techniques.

Summary Stress can lead to
overeating, so reducing the stress in your everyday life is one important step
to reduce overeating.

Choosing foods that are rich in fiber, such as beans, vegetables, oats, and fruit, can help keep your body feeling satisfied longer and reduce the urge to overeat.

For example, one study found that people who ate fiber-rich oatmeal for breakfast felt fuller and ate less at lunch than those who consumed cornflakes for breakfast (4).

Snacking on nuts, adding beans to your salad, and eating vegetables at every meal may help reduce the amount of food you consume.

Summary Add fiber-rich foods to your
diet to keep your body feeling satisfied longer. Studies show this may help
reduce the urge to overeat.

When attempting to lose weight, many people cut out meals in hopes that it will decrease the number of calories they take in.

While this may work in some instances, such as intermittent fasting, restricting meals may cause you to eat more later in the day.

Studies have demonstrated that eating more frequently throughout the day may decrease hunger and overall food intake (5).

For example, some people may skip lunch to restrict calories, only to find themselves overeating at dinner. However, eating a balanced lunch may help reduce the chances of eating too much later in the day (6).

Summary Skipping meals may cause you
to eat more later in the day. Instead, focus on keeping your body feeling
satisfied by eating balanced meals made with whole foods.

Keeping track of what you eat in a food diary or mobile app may help reduce overeating.

Many studies have shown that using self-monitoring techniques like keeping a food diary may aid weight loss (7).

Plus, using a food journal can help identify situations and emotional triggers that contribute to overeating, as well as foods that are likely to provoke binge eating.

Summary Studies have shown that
tracking your food intake may help you lose weight. It will also help you become
more aware of your habits.

The food choices of your dining companions may have a greater effect on your food intake than you realize.

Numerous studies have found that people’s food choices are heavily influenced by the people they eat with.

People may tend to eat portions similar to those of their dining companions, so dining out with friends who overeat may cause them to overeat as well (8).

Plus, studies have shown that a person is more inclined to order unhealthy options if their dining partner does (9).

Choosing to eat with family and friends who have similar health goals can help you stay on track and reduce your chances of overeating.

Summary With whom you choose to eat
may majorly impact your food choices. Try to dine with people who also want to
eat healthy meals in moderate portions.

Protein helps keep your body full throughout the day and can decrease the desire to overeat.

For example, eating a high protein breakfast has been shown to reduce hunger and snacking later in the day (10).

Choosing a protein-rich breakfast like eggs tends to lower levels of ghrelin, a hormone that stimulates hunger (11).

Adding higher protein snacks like Greek yogurt to your routine can also help you eat less throughout the day and keep hunger under control (12).

Summary Eating protein-rich foods
may help stave off hunger and cravings. Starting the day with a high protein
breakfast can also help fight hunger later in the day.

Eating white bread, cookies, candy, and other carbs with high glycemic indexes will likely cause blood sugar levels to spike, then fall quickly.

This rapid blood sugar fluctuation has been shown to promote hunger and can lead to overeating (13).

Choosing foods with lower glycemic indexes will help prevent blood sugar spikes and may reduce overeating. Beans, oats, and brown rice are all great options.

Summary Eat foods that help keep blood
sugar levels constant. High-glycemic foods like candy and white bread can make
blood sugar spike then drop, which may lead to overeating. Instead, choose
foods like beans, oats, and brown rice.

Eating too quickly may cause overeating and lead to weight gain over time.

Slower-paced eating is associated with increased fullness and decreased hunger and can serve as a useful tool for controlling overeating (14).

Taking the time to thoroughly chew food has also been shown to reduce overall food intake and increase feelings of fullness (15).

Summary Focusing on eating more
slowly and chewing food thoroughly may help you recognize signs of fullness and
reduce overeating.

Drinking alcohol may cause overeating by lowering your inhibitions and stimulating appetite (16, 17).

While having a drink or two with a meal generally won’t have a huge effect, having several drinks in one sitting may lead to increased levels of hunger.

One study found that college students who drank four to five drinks at a time more than once per week were more likely to overeat after drinking, compared with students who drank one to two drinks at a time (18).

Cutting back on drinking alcohol may be a good way to minimize overeating.

Summary Studies show that drinking
several drinks in one sitting may lead to overeating. Instead, stick to just
one or two drinks, or forgo drinking alcohol entirely.

Being unprepared when hunger strikes can make it more likely that you’ll make poor food choices that can lead to overeating.

Purchasing meals and snacks at the last minute from restaurants or delis increases the likelihood of making unhealthy choices and eating more.

Instead, keep healthy snacks on hand, pack home-cooked lunches, and stock the fridge with healthy options to prepare dinner at home.

These strategies can help decrease overeating. Plus, making more meals at home can save money and time.

Summary The more prepared you are to
eat healthily, the less likely you are to overeat. Keep the fridge and pantry
stocked with healthy, filling foods.

Drinking sugary beverages like soda and juice could lead to weight gain and increase the risk of certain diseases like diabetes (19).

Studies have shown that consuming sweetened drinks with meals may be linked to overeating as well.

A review of 17 studies found that adults who drank sugar-sweetened beverages with meals consumed 7.8{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} more food than adults who consumed water with meals (20).

Choosing water or unsweetened seltzer over sweetened beverages may help reduce overeating.

Summary Avoid sugary beverages.
They’ve been linked to an increased risk of diabetes and other diseases and may
be linked to overeating. Drink water instead.

Overeating in the absence of hunger could be a sign that something deeper is going on.

Depression and boredom are two common issues that have been linked to the urge to overeat (21, 22).

Fortunately, taking certain actions can help. For example, try taking on a new activity that’s enjoyable. It may help prevent boredom and distract from the urge to nibble.

Also, spending some time thinking about what triggers overeating can help determine the type of help to seek. If depression and anxiety are contributors, getting proper treatment from a mental health professional might assist with reducing overeating.

Every person is different, so it’s important to find the right treatment plan for your needs.

Summary Think about the feelings
during episodes of overeating and seek help to address the issues behind the
behavior. Depression and boredom are two common reasons. A mental health
professional can provide guidance.

Fad diets probably won’t help you stop overeating in the long run. Short-term, restrictive diets may lead to rapid weight loss, but they are often unsustainable and can set you up for failure.

Instead, make long-term lifestyle changes that promote health and wellness. It’s the best way to create a balanced relationship with food and prevent habits like overeating.

Summary Instead of going on fad
diets to curb overeating, find a sustainable way of eating that nourishes your
body and helps it reach optimal health.

Habits can be hard to break, especially when they involve food.

Many people get into comfortable routines, like eating dinner in front of the TV or having a bowl of ice cream every night.

It may take time to identify unhealthy behaviors that lead to overeating and replace them with new, healthy habits, but it’s well worth the effort.

For example, make it a point to eat at the dinner table instead of in front of the TV, or replace a nightly bowl of ice cream with a hot cup of tea. These replacements will become healthy habits over time.

Summary Identify unhealthy habits
and gradually replace them with new, more positive behaviors.

Although high fat foods are often associated with weight gain and overeating, choosing foods rich in healthy fats can help you eat less.

Several studies have shown that adults who consume high fat, low carb diets are less hungry 3–4 hours after meals and lose more weight over time, compared with people who consume diets high in carbs and low in fat (23, 24).

Adding healthy fats like avocados, nuts, seeds, nut butters, and olive oil to your diet may help you feel more satisfied after meals and reduce overeating.

Summary Try adding more healthy fats
to your diet. Studies have shown doing so may help you feel fuller after meals
and lose weight over time.

Setting short- and long-term goals and referring to them often may help you stay on track and reduce the urge to overeat.

Knowing the reason for overcoming overeating and how overeating is preventing you from reaching your health and wellness goals can motivate you to work toward establishing new eating patterns.

Jotting down motivational quotes and hanging them in prominent places around your living space can help inspire you to stick to a plan throughout the day.

Summary Identify specific short- and
long-term eating goals and refer to them often. It can even be helpful to place
motivational quotes around your home.

It’s important to distinguish overeating from binge eating disorder (BED).

Binge eating disorder (BED) is recognized by the Diagnostic and Statistical Manual of Mental Disorders(DSM-5) as a psychiatric disorder. This means someone who has BED will likely need treatment from a team of medical professionals to overcome it.

BED is characterized by ongoing episodes of eating a large amount of food very quickly to the point of discomfort, despite not being hungry. After a binge, a person might feel shame or guilt surrounding the behavior.

It affects millions of people worldwide and is the most common eating disorder in the United States (25).

If you feel that you might have BED, it’s important to get help. Speak with your healthcare provider about treatment options.

Summary If you regularly binge on
large quantities of food, lack control, and experience feelings of guilt, you
may have binge eating disorder and should seek professional help.

Adopting mindful eating techniques is one of the best ways to prevent overeating.

The practice of mindful eating stresses the importance of focusing on the moment and being aware of thoughts, emotions, and senses while consuming food.

Many studies have shown that mindful eating is an effective way to reduce binge eating behaviors, overeating, and emotional eating (3).

Eating more slowly, taking small bites, chewing thoroughly, being aware of your senses, and appreciating food are all simple mindfulness practices to incorporate into a daily routine.

Summary The practice of mindful
eating has been shown to help reduce binge eating behaviors. Mindful eating
focuses on being aware of your thoughts and senses while eating.

Many people struggle with overeating.

Fortunately, there are ways to improve eating habits and overcome eating disorders.

Healthcare professionals like psychologists, doctors, or registered dietitians can also provide counseling and guidance to help you get back on track.

Overeating can be a hard habit to break, but you can do it. Use these tips as a starting point to help establish a new, healthy routine, and make sure to seek professional help if you need it.

Editor’s note: This piece was originally published on April 16, 2018. Its current publication date reflects an update, which includes a medical review by Timothy J. Legg, PhD, PsyD.

Posted on

Effective Ways to Lose Weight Without Exercise

Effective Ways to Lose Weight Without Exercise

The most effective approach to losing weight is to include dietary changes and regular physical activity. But is it possible to lose weight without exercising?

For some people, physical activity just isn’t an option when trying to lose weight. There may be several reasons why you have to try losing weight without exercising:

Close up woman in white t-shirt cooking salad with motion effect at home kitchen. Process of cooking healthy food, vegetable concept

Getty Images

Exercise and Weight Loss

Exercise helps the body burn calories more efficiently, says Dr. Scott A. Cunneen, director of metabolic and bariatric surgery at Cedars-Sinai Medical Center in Los Angeles and author of “Weighty Issues: Getting the Skinny on Weight Loss Surgery.”

This is because your metabolism elevates during physical activity. Over time, if exercise results in increased levels of lean body mass and less fat mass, your baseline metabolic rate (the amount of calorie your body burns when sitting still) should increase, as well, says Tamara Duker Freuman, a registered dietitian with New York Gastroenterology Associates. Without exercise, your metabolism will likely remain the same.

A speedier metabolism is one reason exercise is a natural companion to eating differently for weight loss. Depending on how much you exercise, it can help you lose weight more quickly. By watching what you eat, taking in fewer calories and burning off calories with exercise, you can create a greater energy deficit, helping to expedite weight loss, Duker Freuman explains.

Weight Loss Without Exercise

If you can’t exercise, it may take you longer to lose weight. This isn’t necessarily a bad thing because losing weight slowly can help you keep it off more easily than quick weight loss, says registered dietitian Jill Weisenberger, a registered dietitian, author of “Prediabetes: A Complete Guide” and “Diabetes Weight Loss – Week by Week” and owner of Food & Nutrition Solutions by Jill, based in Yorktown, Virginia.

Think Long-Term for Weight Loss

Weisenberger encourages those interested in losing weight without exercise to think about their long-term goals. One approach is to focus on weekly weight goals versus daily check-ins. A healthy weight loss is half a pound to 2 pounds a week, according to the Centers for Disease Control and Prevention.

For instance, you can set a goal of losing 10{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of your body weight in three to six months. If you weigh 200 pounds, that’s 20 pounds to lose.

“Oftentimes we overestimate the impact exercise has on calorie expenditure, but the most impactful thing you can do for weight loss is focus on creating health dietary patterns, drinking your water, managing your stress and sleeping well,” says Ashley Bannister, a registered dietitian and coach with the weight loss app Noom in New York City.

Losing weight without exercise is attainable, but it means you must focus more on cutting the calories you consume, while still making sure you eat nourishing food. Research indicates changes in diet as the primary method of successful and sustainable weight loss.

“The best strategy to do this is to increase your intake of fiber-rich foods that make you feel satisfied for longer even with modest amounts of calories; doing so helps ‘crowd out’ portions of more energy dense foods, especially lower fiber or higher sugar ones that don’t keep you feeling full for very long,” Duker Freuman says.

Examples of foods that promote satiety and are foundational to a diet that promotes a healthy weight include:

  • Fruits and vegetables.
  • Whole grains, such as whole-wheat spaghetti or whole-wheat bread.
  • Protein, such as beans, fish, poultry and low fat dairy like Greek yogurt.
  • A small amount of heart healthy fats, such as nuts, canola or olive oil.

Foods and drinks to cut out or consume less of if you’re looking to lose weight include:

  • Alcohol-based and sweetened drinks, including juices and some coffees. 
  • Baked goods, such as cookies and cake.
  • Candy.
  • Snacks, such as chips, pretzels and crackers.
  • Fried foods, such as french fries and onion rings.
  • Low-fiber or refined carbohydrates, such as white bread, tortillas, white rice and grits.

Tips to Lose Weight Without Exercise

Losing weight without exercise is possible, it just takes extra planning and dedication. Here are 17 tips to lose weight without exercise:

Even when you can exercise, losing weight in a limited time period, such as in the weeks before a surgery, can be a challenge. Since you can’t move as much, it’s important to realize it may take longer and you may have some setbacks.

Another plate idea: If you’re at a holiday or special event with some of your favorite desserts, don’t deprive yourself, advises registered dietitian Heidi Katte, an instructor with Milwaukee Area Technical College in Milwaukee. Instead, serve yourself a portion using a small plate instead of a large plate.

At many restaurants, you have the option of a salad or soup before your main entrée, says Leslie Bonci, sports dietitian for the Kansas City Chiefs and owner of the nutrition business Active Eating Advice. If you choose a healthier soup or salad, you can fill up on fiber before moving on to your entrée. If you’re already somewhat full, you’ll eat less of the main meal and perhaps even skip dessert.

In the U.S., especially at restaurants, we’re accustomed to getting super-sized meals, Weisenberger says. Plan to eat only half of what you’re served. And don’t be afraid to take home leftovers.

  • One medium whole fruit.
  • 2 cups of salad greens.
  • A ½-cup of cooked rice, pasta or cereal.
  • 2 cups of milk.
  • 1 ounce of cheese.
  • 1 ounce of cooked seafood or meat.

This doesn’t mean you shouldn’t ever eat portion sizes bigger than these or that you have to measure everything you eat, according to the AHA. You may end up eating more than one serving at one meal and then eat less than one serving at another meal. Just aim for average portion sizes overall in any two- or three-day period.

We’ve all been there: You’re ready for a snack and open up the pantry. You see chips, cookies and other less nutritious options. It’s only natural to want to reach out and make those unhealthy choices. To help avoid this trap, stock your pantry with healthier snack options that will keep you feeling full longer, helping support your weight loss efforts.

Snacks that combine protein, healthy fat and/or complex carbs can achieve these goals. Some healthy snack options include foods such as:

  • Greek yogurt with fruit.
  • An apple or banana with a nut butter, such as peanut or almond butter.
  • Cottage cheese with fruit on a piece of whole-grain bread.
  • Hummus with whole-grain crackers and sliced veggies.
  • A handful of nuts and a piece of fruit.

Think about the last few meals and snacks you ate. Were you reading or watching something on a screen? Maybe driving and eating? It’s easy to eat too much if you’re not focused on what you’re eating. Put away the phone, turn off the TV or remove whatever else distracts you to enjoy each bite.

Eating mindfully by chewing slowly is another way to focus on what you’re eating, so you’re truly aware of when you’re full, Katte says. Eating without distractions also can make you aware of whether you’re eating because you’re truly hungry or if you’re just bored.

Chewing your food helps with weight loss goals for several reasons, Bannister says:

  • You slow down your meal and may be more mindful of your body’s hunger and fullness cues.
  • You may burn slightly more calories through digestion when you chew thoroughly.
  • Taking your time to chew thoroughly can positively affect the hormones related to hunger and feeling full so you ultimately consume fewer calories.

Fiber helps to fill you up so you stay full longer, meaning you’re eating less overall. The recommended serving for fiber is 25 grams a day for women and up to 38 grams a day for men, but most Americans struggle to get even 10 grams daily, Katte says.

Foods that are rich in fiber include:

  • Beans. For example, 1 cup of black beans has 15 grams of fiber.
  • Broccoli. 1 cup contains 5 grams of fiber.
  • Pears. A medium pear has 5½ grams of fiber.
  • Raspberries. 1 cup has 8 grams.
  • Whole-wheat spaghetti or bread. 1 cup of whole-wheat spaghetti gives you 6 grams of fiber.
  • Nuts, which are high in protein.

Most fruits and vegetables are rich in fiber. Make sure to increase your water intake as you add more fiber to your diet. Otherwise, it’s hard for the body to absorb the extra fiber, and you may end up feeling bloated or have extra intestinal gas.

Eating more fiber-rich foods while drinking more water is a winning weight-loss combination, Weisenberger says. Water helps to fill you up more, just like fiber does.

Here are a few ways to increase your water intake:

  • Carry a water bottle with you.
  • Set a water drinking schedule, so you make sure to drink water regularly during the day.
  • If you’re working, make it a point to get up regularly and refill your water. This could mean going to the water fountain or the kitchen more regularly, Katte says. In either case, you’re getting more water and sneaking in a few extra steps.

Most sweetened drinks add empty calories and no nutritional benefit. Because they’re liquid, it’s easy to consume them quickly and then not feel full after. Sugary drinks like soda are often filled with calories and also can lead to a rise in blood sugar followed by a crash. The end result? You then feel hungry again, Bannister says.

  • Water infused with fruits, like lemon or cucumber, or just a splash of 100{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} fruit juice. “This enhances the flavor without going overboard with a ton of sugar,” Bannister says.
  • Smoothies made with fruit and unsweetened coconut or almond milk.
  • Sparkling water with or without natural flavors.
  • Unsweetened tea.
  • Unsweetened coffee.

If you know you can’t exercise but want to lose weight, it can be easy to assume skipping meals is a good solution. Not true, Bonci says. That’s because skipping meals often makes you overly hungry.

“That can be a recipe for disaster when you finally do eat,” says Bannister, adding that you may then find yourself binge eating once you reach your next meal.

Skipping meals may also backfire if you’re recovering from an injury and your body is relying on food for healing nutrients.

Your body and brain need fuel after you’ve slept. A healthy breakfast can help you literally break that fast and minimize chances for overeating later in the day, Bonci says. A healthy breakfast combines protein, fiber and some fat to add flavor and make you feel full longer.

  • Two scrambled eggs with spinach, peppers and onions in a high-fiber wrap with two tablespoons of guacamole.
  • A smoothie made with a half cup of milk, 5 ounces of Greek yogurt, 1 tablespoon of nut butter, ¼ cup of oats and ½ cup of berries.
  • Overnight oats made with Greek yogurt or milk of your choice.
  • Premade egg muffin cups made with veggies along with whole-grain toast.

Although we all need a healthy mix of complex carbohydrates, healthy fats and protein, protein-rich foods in particular can help you fill up and fuel your body, Weisenberger says. She recommends about 25 to 30 grams of protein per meal instead of eating a massive amount of protein at once. This keeps your body fueled throughout the day, but may feel like a lot – especially if you don’t eat meat. Most women only need about 50 grams of protein daily. Working with a nutritionist or registered dietitian can help identify the best amounts for you.

According to the Institute of Medicine, the recommended share of protein in one’s diet can range from 10{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} to 35{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of your overall daily calories, but many health experts favor ramping that up under certain circumstances, including weight loss.

There’s a wide range of acceptable intake levels though, Duker Freuman adds. For example, if you’re aiming to consume 1,600 calories daily, 10{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of calories would amount to 40 grams of protein. On the high end, 35{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of daily calorie consumption would amount to 140 grams of protein.

Here are a few protein-rich food choices:

  • Atlantic salmon, 3.5 ounces: 22 grams of protein.
  • Canned tuna, 3 ounces: 20 grams of protein.
  • Chicken breast, 3 ounces: 27 grams of protein.
  • Greek yogurt, a half-cup: 11 grams of protein. Weisenberger adds a dollop of Greek yogurt to stews and black beans, another protein-rich food.
  • Cow’s milk, one cup: 8 grams of protein.

 

Let your weight loss goals push you to get more z’s. Most adults need seven to eight hours of sleep a night. And adequate sleep helps to regulate the hormones tied to hunger. When you’re sleep-deprived, your body often signals that it’s hungry. It also raises your cortisol levels, the stress-related hormone that triggers your body to hold on to fat.

If you need to improve your sleep, here are a few suggestions:

  • Aim to go to sleep and wake up at the same time every day, with no more than an hour of variation, advises Andrea Allison, a physical therapist with Physical Therapy Central in Oklahoma City, Oklahoma.
  • Set a bedtime routine. “It works for adults just like it works for kids,” Allison says.
  • Avoid caffeine in the afternoon, and limit or avoid alcohol. Both of these can negatively affect your sleep.
  • Consider writing down your thoughts before you go to bed. “This can help you calm chaotic thoughts about work, life or whatever is bringing you stress,” Allison says.
  • Invest in wearable fitness technology to better understand your sleep. These devices, although pricey, can give you more insight into your sleep patterns so you can work on improving them.
  • Talk to a health care provider if you continually have problems with sleep. They can help rule out a health issue affecting your sleep, such as insomnia or obstructive sleep apnea.

When you’re stressed, your body lets out stress hormones that then cause the release of glucose, or blood sugar, for energy to battle the stressful situation. “As you come down from that stress, your body sends signals to replenish glycogen stores and that often leads to more sugar cravings,” Bannister says. Stress is often associated with stress eating, and that can pack on pounds.

The best way to cope with stress will vary for everyone, Bannister says. You will probably have to experiment to find what works best for you, but here are a few ideas:

  • Guided meditation.
  • Deep breathing.
  • Getting more sleep.
  • Listening to music you enjoy.
  • Listening or watching things that make you laugh.
  • Talking with a trusted friend or family member.
  • Writing down what makes you feel stressed out.

If you’re an emotional eater, you’re not alone. Eating to cope with stress or worry is something many people do. Sweating out your emotions with a tough workout is a popular alternative. However, if you can’t exercise, or simply don’t want to, you have one less outlet to let out those challenging emotions. The solution? Plan ahead on how you can avoid emotional eating with other strategies, Bonci recommends.

  • Doing arts or crafts that you enjoy.
  • Journaling.
  • Meditating.
  • Taking a bath or doing something that relaxes you.
  • Talking to a close friend or family member.
  • Using a stress ball.

It’s also common to use food to celebrate positive achievements, Bannister says. If you use food to celebrate, consider other ways to reward yourself. This may include a new shirt or pants, a new book or self-care acts like a nap or a massage.

Tracking what and when you eat helps make you more aware of what you’re consuming and helps keep you accountable. There are a few ways to track what you eat:

  • Write what you consume daily on paper or on an electronic device.
  • Use an app that helps with food tracking, such as MyFitnessPal.
  • Take pictures of your meals and snacks.

Bonci also advises keeping track of hunger between meals and fullness after meals. Don’t worry if your notes about your meals aren’t perfect — there’s no such thing.
“We know there will always be some error in tracking, so I like to focus more on the awareness it’s creating rather than being 100{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} accurate,” Bannister says.

Some Final Words About Exercise

If your health care provider has recommended you limit physical activity, you should respect that. However, if you can still do some movement during your weight loss period, you’ll get a multitude of health benefits. Physical activity can give you an energy boost, improve your mood and help with weight management, for instance.

Here are some easy ways to work in simple movements:

  • Consider setting an appointment with a physical therapist. A physical therapist can evaluate and educate you on safe physical activity modifications based on your current health status. If you’re able to do even light activity, they can teach you how to use any relevant exercise equipment, Allison says. 
  • Start out where you can with exercise and aim to do something every day, even if it’s just for five minutes.
  • Get up every so often and walk around. Start taking movement breaks between calls or binge watching.
  • If you have to rest one part of your body, see if you can exercise other parts of your body. For instance, if you can’t exercise your legs much, perhaps you can use dumbbells to exercise your upper body, Weisenberger says. Or, you can use a device like an underdesk elliptical or underdesk cycle if you can’t exercise your upper body but you can move your lower body. These devices probably won’t help with weight loss but they can help activate your muscles and build your cardio endurance, Allison says.
  • Ask your health care provider what physical activity is OK versus what’s not OK. This will help you know what exercise is safe for you versus what isn’t.
  • Think about physical activity that makes you happy – what Kimberlain calls “joyful movement.” “Exercise shouldn’t be something that people dread but rather look forward to,” she says.

With a combination of thoughtful healthy eating, it’s possible to lose weight without exercise.

Posted on

Binge eating disorder: Learn ways to deal with it

Binge eating disorder: Learn ways to deal with it

Published on: 19 Mar 2023, 08:59 am IST

It’s usual to gulp down food stuff from your plate and polish it off when you are extremely famished. Nonetheless, if binge having foodstuff uncontrollably is a behavior, you could need to have to hit pause to rethink if this is regular. Gobbling down food items in hefty quantities in 1 sitting and noticing this habits to truly feel out of control is recognised as a binge taking in ailment. Some of the other binge ingesting condition signs involve consuming foodstuff even when you truly feel whole or not hungry, hoping to consume by yourself secretively, too much having right up until you are uncomfortably comprehensive. It is just one of the most frequent types of ingesting disorders. However, fret not! Anything has a answer.

Well being Shots got in contact with clinical psychologist Dr Kamna Chhibber to comprehend ways in which just one can get the right binge consuming problem therapy.

Methods to deal with binge having ailment

There are some approaches in which one can get the job done to command binge ingesting. Let us discover out!

binge eating disorder
Binge ingesting can be a problem! Get a grip on it NOW. Image courtesy: Shutterstock

1. Have meals at the right intervals

People today struggling from Mattress may give in to this notion that they can start skipping meals or get started eating much less in order to address the fundamental issue. Nevertheless, as for every the skilled, the fact is a person should really constantly avoid skipping foods and make sure that a person has food stuff frequently to stay away from the sensation of too much hungriness that can guide 1 to overeat.

2. Establish your triggers and patterns

Ingesting problems generally have triggers. The list could be unlimited from stress to it’s possible even a picture of food stuff, inadequate self-physique impression, simple accessibility of favourite foodstuff, and so on. Try to establish those triggers and keep on your own less than look at to keep away from those people triggers and consume in average quantities. “Determine the styles relate to the binge having and test no matter if distinct ideas or feelings are linked with it,” suggests the specialist.

3. Hold your pressure concentrations less than verify

Stress having is 1 of the most widespread types of ingesting ailments. High amounts of anxiety always translate to binge having and other harmful meals patterns. Consider to comply with your enthusiasm or sign up for hobbies like yoga, meditation, aerobics, painting, or hit the gymnasium on a regular basis to maintain tension at bay. When you tune down your stress concentrations, you in a natural way end up having just enough or in moderation.

Reduce stress from life
Dial down your pressure ranges. Impression courtesy: Shutterstock

4. Rely on your help program

The skilled says, “Find methods to categorical your encounters using any medium that you are relaxed with. Count on your support system to share your encounters and concerns and locate means of coping with the circumstance.” You can choose the support of good friends or relatives to voice out the wellness issues that have been constantly pestering you, and your beloved ones will do their most effective to aid you appear out of these issues seamlessly.

Also study: Binge-feeding on warn females! Examine identifies the brain circuit dependable for overeating

5. Converse with an specialist, if desired

If your binging does not stop or other troubles continue on to elevate degrees of distress, then you can seek advice from an professional who might give you far better-coping mechanisms to mend from this problem.

The base line

Most folks these times sedentary life-style, the result of which could be binge consuming dysfunction. It is a little something that can be very easily taken care of by rectifying your lifestyle and handling your triggers. Trying to find professional assist is the most effective way to understand more recent and superior means to cope up with the underlying situation.

Posted on

Pawsome Holi: 6 safe and fun ways to celebrate the festival with your pet

Pawsome Holi: 6 safe and fun ways to celebrate the festival with your pet

Holi is a pageant of colors and joy that is celebrated throughout India and other parts of the earth. It is a time to appear together with household and pals, enjoy with colors, dance to tunes, and delight in conventional sweets and delicacies. As a pet mum or dad, you may perhaps be thinking how to include your furry companion in the festivities without the need of putting their wellness or security at danger. Dread not, for there are several safe and sound and remarkable ways to celebrate Holi with your pet. Nevertheless, as pet proprietors, it is essential that we do not compromise on our pet’s basic safety even though celebrating Holi as the festivities can pose many dangers to their overall health and safety. (Also read: 5 strategies to continue to keep your animals secure in the course of Holi celebrations )

Ambarish Sikarwar, Company Head, Zigly, shared with HT Life style, some strategies to rejoice Holi in safe and sound and exciting techniques with your pet:

1. Use pet-pleasant colors: Classic Holi colors consist of chemicals and substances that can be destructive to your pet’s pores and skin, fur, and eyes. In its place, choose for pet-helpful colours that are designed from purely natural elements this kind of as turmeric, beetroot, and spinach. You can also purchase natural colours that are exclusively designed for animals from your regional pet retailer or online.

2. Safeguard your pet’s eyes and ears: Loud songs, firecrackers, and the sound of water can be overwhelming for pets, producing them nervousness and stress. Maintain your pet in a silent and risk-free location, absent from loud noises and crowds. If you do acquire your pet out, make sure to protect their ears with earplugs or cotton balls, and their eyes with goggles or protecting gear.

3. Hold your pet hydrated: The warmth and exhilaration of Holi can lead to your pet to come to be dehydrated promptly. Make absolutely sure to supply them with a great deal of fresh h2o and retain them away from drinks or food items that may be dangerous to their overall health, these kinds of as liquor or sweets that incorporate xylitol.

4. Enjoy indoors: In its place of getting your pet outside to perform with colors, think about enjoying indoors in a specified region that is uncomplicated to clear. You can set up a playpen or a little pool with pet-helpful colours and toys that your pet can participate in with. This will help avoid any accidents or accidents that may perhaps come about even though playing outdoors.

5. Continue to keep your pet thoroughly clean: Immediately after enjoying with colours, make confident to give your pet a bath with pet-friendly shampoo and heat h2o. This will aid clear away any chemical substances or substances that may perhaps have caught to their fur or pores and skin. Also, check out their ears, paws, and mouth for any signals of discomfort or infection.

6. Take care of your pet: Holi is a time to indulge in sweets and delicacies, and your pet should not be remaining out. You can get ready selfmade pet-welcoming treats working with ingredients these kinds of as peanut butter, carrots, and sweet potatoes. Just make guaranteed to steer clear of foods that may perhaps be dangerous to their health, these as chocolate or grapes.

In summary, Holi can be a fun and enjoyable time for pet proprietors and their furry pals. Having said that, it is critical to take precautions to guarantee that your pet continues to be safe and sound and balanced in the course of the festivities. By pursuing these tips, you can celebrate Holi with your pet in a safe and sound and fulfilling way.

Observe much more stories on Facebook & Twitter

Posted on

10 Ways You Can Cut Your Risk for Dementia | Health & Fitness

10 Ways You Can Cut Your Risk for Dementia | Health & Fitness

SATURDAY, Feb. 25, 2023 (HealthDay News) — Leads to of unique forms of dementia fluctuate, but about 40{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} are impacted by chance factors a particular person can influence as a result of life-style options.

Two University of Michigan neurologists provide 10 suggestions for modifying individuals threats.

  1. Preserve blood strain in verify. Dr. Judith Heidebrink, a neurologist who is co-leader of the Michigan Alzheimer’s Disorder Analysis Center’s Clinical Core, endorses aiming for a systolic blood force (the higher variety) of 130 mm Hg or lessen from about age 40. This can help decrease danger of cognitive impairment, dementia, heart attack and stroke.
  2. Guard your hearing. Dress in ear defense close to extreme noise to minimize the possibility of hearing loss, centre director Dr. Henry Paulson urged. Use listening to aids, if wanted. A current research discovered that older grownups who bought a hearing aid for their freshly diagnosed hearing loss had a decreased danger of dementia in the adhering to three a long time, he pointed out.
  3. Aid efforts to reduce air pollution. “There is increasing proof linking air pollution — these types of as the gases and tiny particles emitted by automobiles and factories — to cognitive decrease and dementia,” Heidebrink mentioned. “Encouragingly, sustained advancements in air excellent look to reduce the hazard of dementia.”
  4. Stop head accidents. Dress in suitable gear when taking part in make contact with athletics, including a helmet when biking. Do not ignore to use a seat belt in vehicles. Head damage can disrupt typical mind perform. See a health practitioner correct away if you assume you have a concussion or traumatic mind damage.
  5. You should not smoke or consume to surplus. If you do smoke, give up, even if it’s later on in life. And restrict liquor use. “It has extended been recognised that alcohol misuse is associated with injury to the brain and an greater risk of dementia,” Heidebrink reported. “Restricting liquor consumption to one consume for each working day seems safest.”
  6. Stay mentally engaged. Obtain a little something you appreciate, whether that’s taking a class locally or on the internet, demanding your head with puzzles and video games, or beginning a new hobby.
  7. Socialize. Holding up with buddies and family members is also handy, Paulson said. Be social or opt for a social exercise that is significant to you, these kinds of as volunteering or collaborating in group teams.
  8. Eat proper and workout. Stick to a heart wholesome diet program and work out all through lifestyle, the medical practitioners propose. This involves a diet program filled with fruits, greens and wholesome fats. The Mediterranean diet program is a excellent alternative. This can help guard towards an harmful excess weight, high blood pressure, significant cholesterol and diabetic issues, all of which are recognized to add to dementia. Get 150 minutes of reasonable to rigorous bodily exercise all over the week. A brisk walk or using a stationary bicycle 3 times a week will help the brain operate far better.
  9. Get fantastic sleep. Top quality slumber presents the mind a possibility to lock in memories and acquire the ability to understand new competencies.
  10. Choose treatment of your mental health. Physical exercise can cut down strain. Social things to do and hobbies can support reduce melancholy. See your health care provider if you are worried about your psychological health and fitness.

Lots of dementia chance variables disproportionately affect ethnic minority groups, Heidebrink famous in a Michigan Medicine news launch.

“In addition to having techniques as men and women to reduce our possess dementia chance, we really should get methods as a society to make certain that everybody has equitable obtain to an surroundings and methods that advertise brain health and fitness,” she said.

Far more facts

The U.S. Centers for Illness Command and Prevention has much more on lessening dementia risk.

Resource: Michigan Drugs, information launch, Feb. 17, 2023

Posted on

Mayo ‘mini brains’ offer new ways to understand addiction

Mayo ‘mini brains’ offer new ways to understand addiction

To truly comprehend opioid habit, researcher Ming-Fen Ho is obtaining down to the cellular stage.

“If we have a improved understanding of biology, then we can create improved prescription drugs to handle the disease,” she reported. 

That’s where by the tiny bits of mind tissue — nicknamed mini brains — arrive in.

A person holds samples of tissue in a lab

Ming-Fen Ho’s analysis is in partnership with the Hazelden Betty Ford Foundation, a leading dependancy remedy centre. She works by using blood samples donated by men and women identified with opioid habit getting handled at Hazelden.

Ken Klotzbach for MPR News

Ho, who has a PhD and is a stem mobile biologist, is researching these specks of tissue, some no greater than a pinhead, mainly because they could respond to some vexing queries about addiction — like why some people go through from it and other folks never or why some reply to medicine meant to deal with dependancy and some others do not. 

What does that imply? The information, evaluation and group conversation observed right here is funded by donations from individuals. Make a gift of any volume all through the Winter Member Drive to assist this useful resource for every person.

Ho’s work is enthusiastic by the scope and scale of the opioid epidemic. In 2021, opioids were connected to 100,000 fatalities, in accordance to the Centers for Ailment Control and Prevention. Normally, prescription opioids applied to treat agony ended up concerned.

“It’s a national crisis. So many persons die from opioid overdose,” she reported. “When we started this study, the notion was of how we far better address those people sufferers.”

A woman speaks in a medical lab

Ming-Fen Ho suggests she hopes her conclusions sometime direct to new medicine to handle addiction, and new instruments for prevention.

Ken Klotzbach for MPR Information

Dependancy perception

Her operate also signals a fairly latest shift in how drugs perceives habit, said Dr. Richard Weinshilboum, who is functioning with Ho on her exploration. 

For instance, Weinshilboum said he’s old sufficient to remember a time when breast most cancers was not discussed considerably in drugs. 

“Now, of class, we’re functioning marathons, and anyone wants to do anything to assistance with this terrible ailment,” he said. 

Addiction is a ailment that must be studied and handled as one, far too. 

“I think we’re hoping that by comprehending the sickness superior, we will be equipped to prevent addiction, just as we now do with breast cancer,” he said. 

A person sitting talks

On Jan. 31 in Rochester, Minn., Dr. Richard Weinshilboum talks about the importance of the mini-mind analysis that Mayo Clinic is accomplishing.

Ken Klotzbach for MPR News

A exceptional partnership

Ho’s research is in partnership with the Hazelden Betty Ford Foundation, a foremost habit treatment center. She makes use of blood samples donated by folks diagnosed with opioid addiction remaining addressed at Hazelden. 

As drugs has shifted to see addiction as a sickness, it truly is opened the doorway to novel research — which include Ho’s, explained Quyen Ngo, who is government director of Hazelden’s Butler Middle for Research.

“We’re actually searching at organic things in dealing with dependancy: How do we use that data to improve our treatment, to enhance our treatment method at the biologic amount and also at the behavioral level,” she claimed. 

And it can be prompted the broader overall health care neighborhood to also adjust its see. 

“Our being familiar with of habit as a long-term condition rather than an acute ‘one and done’ sickness has genuinely improved the way that we address dependancy, converse about dependancy and recognize addiction,” Ngo explained. 

The research promises to assist individuals in her discipline greater comprehend addiction on the cellular level, claimed College of Pennsylvania Faculty of nursing professor Peggy Compton. But she says dependancy is far extra intricate mainly because it also will involve environmental factors, these types of as childhood trauma.

“Something as sophisticated as addiction is hard to realize by reducing it down to a selected lobe of the brain in a teeny little pea sizing organoid,” she explained. “With a illness like habit, people today arrive to it by way of incredibly unique pathways.”

Shelves holding complex lab equipment

Several bio-reactors developed by Ming-Fen Ho, gently spin rising brain tissue cultures in a Mayo Clinic lab on Jan. 31 in Rochester, Minn.

Ken Klotzbach for MPR Information

A painstaking course of action

Again in her Mayo lab, Ho spelled out how her study is effective. Utilizing an array of gear — some that she’s created from scratch employing 3D printers — Ho coaxes mobile samples to establish into mind cells from the certain parts of the brain related with dependancy.  

About months and months, they mature, marinating in a nutrient lifestyle to help their enhancement.

And they spin in small custom vials that search a little bit like blenders to sort the proper condition. It is really a painstaking process, Ho claimed.  

“The mind is 3D. This is why we will need to use this instrument to consistently spin in the cultural media, so the cells in the center have obtain to those nutrition,” she said. 

Among the her results so considerably is that people appear to react to opioids and solutions otherwise on the mobile degree, she claimed. 

A person uses lab equipment

Ming-Fen Ho, removes a bio-reactor she formulated to develop brain tissue in a lab at Mayo Clinic on Jan. 31 in Rochester, Minn.

Ken Klotzbach for MPR Information

And, she explained, that is what will make her model so useful — you are not able to just extract someone’s mind tissue and research it. 

The design can be extended to a variety of other styles of addiction, Ho claimed. 

“Right now we research liquor habit, cannabis use problem, opioid use ailment, in addition to despair or bipolar, a lot of other distinctive forms of neuropsychiatric conditions,” she stated. 

She says she hopes her results someday lead to new medications to take care of habit, and new instruments for avoidance.