Can Fish Oil Help You Lose Weight?

 

These days, fish oil has been getting a lot of attention because of the many health benefits it has to offer.

Believe it or not, the latest findings conclude that regular consumption of fish oil can also help you lose weight.

Fish oil contains Omega 3 fatty acids, a certain type of unsaturated fat that the body needs but can’t produce on its own, so it must be obtained from food. The three main types of Omega 3 fatty acids that are integral to the body’s metabolism are a-Linolenic Acid (ALA), Eicosapentaenoic Acid (ELA) and Docosahexaenoic Acid (DHA). Sources of Omega 3 can be found in oily fish such as salmon, sardines and tuna. Omega 3 is also present in algae.

In the past Omega 3 was a usual part of our diet, but our dependence on fast food and processed meat has excluded this nutrient from our diets over time. But increasing evidence suggests that we need to put Omega 3 back into our diets before it’s too late.

In fact, countries that consume Omega 3 regularly such as (Japan and Norway) have higher life expectancy rates compared to parts of the world that have adopted the Western diet. Furthermore, the rate of obesity is significantly lower among those whose diets are rich in Omega 3 fatty acids.

A recent study conducted by the University of South Australia followed the progress of 75 overweight people who had heart problems, cholesterol issues, hypertension and other health conditions. The participants were split into four groups. Among the first group split, half of the participants were given doses of fish oil while the others were given the same dosage of sunflower oil (containing no Omega 3 fatty acids). Both groups were then split again, and among them, half of the participants adopted exercise routines while the other half stayed the same.

The group that exercised and took the fish oil showed a significant reduction in body fat percentage and lost 4.5 lbs after a period of three weeks. The other three groups did not show a significant change in weight. All participants were told not to change their eating habits. In addition the exercise routine was not more than the average amount recommended to everyone.

Experts suggest that fish oil helps with weight loss because Omega 3 fatty acids improve the body’s blood flow to the muscles during exercise which helps stimulate the enzymes that carry fat to where it is stored and then metabolized.

It’s not surprising that awareness and popularity of Omega 3 fatty acids is increasing. Nowadays fish oil and other sources of Omega 3 are used as additives in many foods and drinks from baby formula, white bread to fruit juices.

Though fish may be a healthy part of your regular diet, you may not be able to consume enough of what the body needs to make much a difference, therefore, Omega 3 / Fish oil supplements can be an effective way to maintain your weight. There are many supplements available on the shelves in liquid or capsule form.

Truth be told, we cannot ignore the tremendous health benefits of Omega 3 fatty acids especially when it comes to managing your weight. If you haven’t already done so, include fish or fish oil supplements as part of your regular routine.

Swimming and losing weight

Swimming helps lose weight, burn calories and puts little stress on your body. Swimming works all the major muscles, and will tone you up and slim you down!

You can train to swim at a competitive level or you can enjoy a few healthy lengths at your local pool; you decide how much you want to achieve in swimming and set your own pace.

Whatever level you choose, swimming is good for you and it’s never too late to learn or improve your swimming skills. A relaxing form of exercise means weight lost by swimming is fun too!

Many public pools now offer swimming combined with aerobics , (aqua-aerobics), to help lose weight. This is high impact aerobics without the high impact. Aqua-aerobics (or swim-nastics) will help to shed those pounds, and tone you!

What are the benefits of swimming to aid weight loss?

Swimming burns calories, so helps you lose weight and swimming for weight loss has been regularly praised for its cardiovascular health benefits, especially for older people.
As swimming uses so many muscles in your body, your heart and lungs must work hard to supply them all with oxygen. This means that swimming will give your cardiovascular system an excellent workout.

Any exercise that makes you breathe a little heavier is good because it means your body is working hard!  As your heart and lungs get stronger you will be able to go for longer before you get tired, your resting heart rate will decrease and blood pressure will lower.

Regular swimming when losing weight will improve your health and may reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes and stroke. The NHS choices website offers more information.
Can swimming improve your figure and muscle tone?

Swimming is known to be one of the best all round aerobic exercises because it works all the major muscle groups so targets every area of your body.
There are 4 main strokes to choose from:

    Freestyle
    Breaststroke
    Backstroke
    Butterfly

and you can tailor your swimming sessions to exercise specific areas of your body.
Will swimming improve strength?

Swimming provides constant resistance exercise as you are battling against the water to propel your body forward. This makes it excellent for increasing strength especially in the upper body.

As your swimming progresses you will build muscle which in turn burns fat. So calories will be burned as you swim, plus you will burn more calories as your swimming improves.
You will also burn an increased amount of calories even after the exercise is finished as your body uses energy to recover and rebuild muscle tissue.
Will swimming improve flexibility?

Due to the nature of the movement when performing swimming strokes it can aid in improving the flexibility of the muscles and joints.
What are the other benefits of swimming?

    Top athletes use swimming to aid recovery from injury as it is low impact but still builds excellent muscular and cardiovascular endurance. So if you have had an accident and want to get back into exercising, taking up swimming is an ideal way to do that.
    It’s fun. You don’t have to just do length after length in the pool. Things like treading water burns calories too. So if you have kids take them down to the pool and enjoy it. It will be excellent for their health too.
    Swimming can be relaxing and give you a little ‘me’ time away from it all. Burning calories might be the last thing on your mind but what an excellent bonus.
    You could also join a water aerobics class if lane swimming isn’t your thing. These are held in most pools so check in and ask at your local centre to find out more. Or alternatively maybe you fancy giving water polo a try.

How many Calories will Swimming Burn?

Depending on your weight and exertion level you’ll burn between 90-550 extra calories in a half-hour session.

Getting Started with Swimming

If you are unsure of how to start, then our handy tips will get you on your way…

    Check out your local pool; most public pools have separate times for different groups – adults only / men only / women only / mother and toddlers
    Try to set aside time at least once a week when you will go swimming.
    Remember to warm up and stretch before you swim off as the large range of rotation around the joints from swimming means you need your muscles to be long and flexible.
    Don’t forget your legs, which are often overlooked when swimming.  Stretching them will reduce drag in the water by improving your form and also help prevent cramp.
    Get a friend to join you if this will help motivate you.
    Start off by swimming a few lengths of the pool and build up the distance each week.
    Change your strokes to add interest and exert yourself in different ways.
    To begin with have breaks every few lengths to get your breath back. Each session decrease the duration of this break until you can cut them out entirely and swim nonstop.
    Look out at your local pool for news of swimming clubs which normally cater for all age groups.

Swimming Kit Bag

    Costume/Trunks – There are hundreds available, you decide which you feel most comfortable in.
    Goggles – Improve vision and prevent chlorine irritating the eyes.
    Ear plugs- useful if you don’t like to get water in your ears, or if you’re susceptible to ear infections.
    Water Bottle – Remember you are exercising so need to keep your body hydrated.  Keep this at the end of your lane so that you can drink in your breaks.

Safety when Swimming

Even in a pool with lifeguards, there are dangers and more so if you a learner or not a strong swimmer:

    Do not get out of your depth.
    Have respect for other swimmers and give them enough space to go by if they are faster.
    Take extra care when swimming in the sea or lakes / open water.

And Finally, if you can’t swim…

Do not worry as many pools offer adult-only beginner lessons so have a look at your local leisure center to see what is available; pensioner’s  and children’s rates  will often be heavily discounted.

Start losing weight

If you’re overweight, losing weight will bring you a range of important health benefits. The key to success? Making realistic changes to your diet and level of physical activity that can become a part of your daily routine.

Modern life can make it easy to eat and drink more than we realise and do little physical activity. The result is often weight gain.

To lose weight, we need to change our current habits. This means eating less – even when eating a healthy, balanced diet – and getting more active.

Drastic fad diets and exercise regimes that result in rapid weight loss are unlikely to work for long, because these kinds of lifestyle changes can’t be maintained. Once you stop the regime, you’re likely to return to old habits and regain weight.

Instead, choose diet and physical activity changes that you can make a part of your daily routine, and stick to for life.

Ready to get started?

Do today

You can take four actions today that will start your journey towards a healthy weight:

    If you haven’t already, check your BMI with our Healthy weight calculator. If your BMI is in the overweight range, aim to achieve a weight that puts your BMI in the healthy range. If it is in the obese range, aim to lose between 5% and 10% of your starting weight. Having lots of muscle may put your BMI in the unhealthy range, even if you have little body fat. However, this will not apply to most people.
    Now take the next snack you plan to have and swap it for something healthier. Many common snacks, such as sweets, chocolate, biscuits and crisps, are high in fat and sugar and supply calories that we don’t need. Today, swap your elevenses or mid-afternoon snack for a piece of fruit, a fruit bun or a slice of malt loaf with a low-fat spread. Aim to do the same every day: you’ve adopted your first weight loss habit.
    Try to swap drinks that are high in calories for drinks that are lower in fat and sugars. Swap a sugary fizzy drink for a sparkling water with a slice of lemon. Don’t forget that alcohol is also high in calories, so cutting down could help you to control your weight.
    Next, find a way to fit just one extra walk into your day. Fast walking is a way to burn calories, and you can often fit it into your daily routine. You might walk to the shops during your lunch break, or get off the bus one stop early on the way home and walk the rest of the way. Commit to this and you’ve adopted your second long-term habit. Ideally, you should aim to walk 10,000 steps a day: it’s not as many as it sounds. Learn more in Walking for health.
    Last, think about your breakfast tomorrow morning. Can you make it healthier, using the foods you already have at home? Get ideas in Five healthy breakfasts.

Do this week

There are four actions you can take this week:

    First, plan a healthy weekly shop. Healthy, balanced meals are key to a healthy weight, and eating a balanced diet often starts with having the right foods at home. At the supermarket look out for fresh foods and healthier options. Stuck for ideas? See our Healthy recipes.
    Everyone likes a treat occasionally, like a pizza or a takeaway. So this week, swap your treat for a healthier, home-made alternative as you can make lower-calorie versions of many takeaway foods at home. If you do order in, choose healthier options: see Healthier takeaways.
    Next, commit to one more way to increase your level of physical activity. The right amount of physical activity for you depends on your age. It’s recommended that adults between 19 and 64 get at least 150 minutes of moderate-intensity aerobic physical activity – such as fast walking or cycling – per week, and you are likely to need more to lose weight. For more on how much activity to do and what counts as activity, see Physical activity guidelines for adults. You could try our Couch to 5K programme, which is designed to get just about anyone off the couch and running 5km in nine weeks. For more ideas see our Health and fitness section and our step-by-step exercise guides for beginners.

    Last, identify this week’s danger zones. These are times when you might find yourself eating lots of  foods that are high in fat and sugar, perhaps because you are eating out or simply because you’re tired or stressed. Plan ahead, so that you can limit those foods. But don’t be too strict: an indulgence from time to time is fine

Top 10 Calorie Burners

Looking for the best exercise to shred calories and help you reach your weight-loss goal? Running and rollerblading top the charts — but there are at least a half-dozen other physical activities that can burn over 500 calories per hour.

One pound equals 3500 calories. That means to lose weight, you have to reduce the number of calories in your regular diet or burn calories through exercise. But both is the best of all! A commitment to a combination of eating fewer calories and burning calories through physical activity is the most effective weight loss plan.

 

If you reduce your caloric intake by 500 per day, and if your daily workout burns 500 calories, you will theoretically lose two pounds per week – a safe amount of weight to lose in a week.

 

Knowing the calories burned by your favorite exercise as well as others can help you design the most effective workout regimen for your fitness and weight-loss goals. The top 10 calorie-burning activities are listed below. Mix up your workouts and give a different mode of exercise a try – not only will the variety help you burn calories but it will keep you motivated to keep working out.

The biggest burners

Calories burned per hour*
Based on a 160-pound person

1. 986 calories burned: Running at 8mph
2. 913 calories burned: Rollerblading
3. 730 calories burned: Tae Kwon Do
4. 730 calories burned: Jump rope
5. 657 calories burned: Stair treadmill
6. 584 calories burned: Jogging at 5mph
7. 511 calories burned: Backpacking
8. 511 calories burned: Racquetball
9. 511 calories burned: Cross-country skiing
10. 511 calories burned: High-impact aerobics

 

12 Weight-Loss Traps

1. You Assume “Healthy” Means “Low-Cal”
The label trumpets “low fat,” “zero trans fats,” or “no carbs.” But these virtuous pronouncements don’t tell you a thing about calories — which is what you need to pay attention to in order to lose weight and keep it off. “My rule of thumb is to look first at the calories per serving, then check the serving size,” says Marion Nestle, Ph.D., professor of nutrition and food studies at New York University. You might be surprised by what the manufacturer considers a serving: For some cereals, like Grape-Nuts or certain brands of granola, it’s only a half cup (compared to a cup and a quarter for Rice Krispies, say). “Once you match the product’s serving size to what you’d actually eat, the calories might be considerably higher,” says Nestle.

2. You Discount the Little Things
Take the stairs instead of the elevator, park at the far end of the lot, walk down the hall to a coworker’s desk instead of e-mailing…. You’ve undoubtedly heard these tips before — and you may have thought they couldn’t make much difference. But just six 5-minute walks a day add up to about 100 calories, which translates into 10 pounds shed in a year. Keep on track by wearing a pedometer: A multi-center review of nine walking programs found that, on average, pedometer wearers walked an extra mile or so a day and lost about one pound every 10 weeks — without making a single change in their diets. (Think of what you could achieve if you stepped up your walking and cut calories.)

3. You’re Drinking Too Many Calories
No one knows why, but our bodies don’t sense calories from liquids well, says Madelyn Fernstrom, Ph.D., director of the weight-management center at the University of Pittsburgh Medical Center. That signal failure can add up to a lot of pounds. Data from the Harvard Nurses’ Health Study II on 51,603 women found that those who over four years increased their intake of sugar-sweetened soft drinks from one or fewer a week to one or more a day added 358 daily calories and put on an average of 10 pounds. Even drinks that sound innocuous — vitamin-enriched water or fruit-flavored iced tea — may be deceptively high-cal. Read labels and calculate servings.

4. You’re Skimping — or OD’ing — on Sleep
Hopping out of bed a half hour earlier every day for a brisk morning walk is a great diet boost — unless you’re not replacing that shut-eye. Multiple studies have shown that sleeping too little increases appetite, compromises insulin sensitivity (which can lead to weight gain), and affects other hormones that control hunger. Now a new report suggests that getting too much sleep might be linked to overweight. In a study of 276 adults, Canadian researchers found that people who slept nine or 10 hours a night put on about 3 1/2 more pounds over a six-year period than those who averaged seven to eight hours. If you’re coming up short, turn off the TV and get to bed earlier. Spending too many hours in the sack? See your doctor — you could have an underlying health problem that’s causing you to oversleep.

5. You’re Caving on Cravings Too Often
Whether it’s chocolate or chips, ice cream or whipped cream, the foods we crave have one thing in common: They are calorie-dense, a Tufts University study recently confirmed. But in that study, the researchers also noted that while virtually everyone has cravings, the dieters in the group who successfully lost weight or kept it off gave in to their must-haves less often. And when they did indulge, they kept portions reasonable. “Accept that cravings are normal, and then deal with them,” advises Susan Roberts, Ph.D., professor of nutrition and psychiatry at Tufts. “Sometimes you can give in, and sometimes you need to brush your teeth and wait for the desire to pass.”

 

5-Day 1500-Calorie Diet Meal Plan

Love food, but want to lose weight? Good news! You can eat yummy food that’s low in calories, but leaves you feeling satisfied with this 5-day meal plan to help you lose weight. Each day offers you 3 meals and 2 snacks and delivers just 1,500 calories. Depending on your calorie needs, that means you can drop up to 2 pounds this week by following the plan.

Day 1:

BREAKFAST

Banana Spice Smoothie
(283 calories)

MORNING SNACK

1 slice whole-wheat bread spread with 2 Tbsp. part-skim ricotta, topped with 1 chopped dried fig and 1 tsp. honey
(154 calories)

LUNCH

Power salad–Toss 2 cups lettuce, 1 cup chopped raw vegetables, 1 hard-boiled egg, 2 Tbsp. raisins and 2 Tbsp. almonds with 2 Tbsp. low-fat balsamic dressing
(402 calories)

AFTERNOON SNACK

1 small apple and 22 pistachios
(150 calories)

DINNER

Quinoa bowl–Stir-fry 1/2 cup diced extra-firm tofu and 1 cup diced broccoli & carrots in 2 tsp. canola oil. Stir in 1/2 tsp. sesame oil & 2 tsp. soy sauce. Serve over 1 cup cooked quinoa and top with 1 Tbsp. of peanuts
(498 calories)

Day 2:

BREAKFAST

Egg sandwich–Scramble 1 egg in 1 tsp butter and layer on 2 slices whole-grain toast with tomato slices & 1/4 avocado, sliced
(319 calories)

MORNING SNACK

12-oz skim latte and 1 clementine
(135 calories)

LUNCH

Mediterranean plate–Serve 1 4″ whole-wheat pita bread with 1 oz feta cheese, 1 cup grape tomatoes, 6 Kalamata olives, 1/4 cup hummus & 1 cup raw spinach drizzled with 1 tsp. each olive oil and lemon juice
(396 calories)

AFTERNOON SNACK

18 baked tortilla chips with 1/4 cup guacamole
(198 calories)

DINNER

Carne Asada Taco served with 2 cups lettuce + 2 Tbsp. low-fat vinaigrette and a 12-oz light beer or 8-oz lemonade
(484 calories)

 

Day 3

 

BREAKFAST

Yogurt-fruit parfait–8 oz nonfat plain yogurt layered with 1 cup mixed berries, 1/4 cup low-fat granola and 1 Tbsp. sliced almonds
(310 calories)

MORNING SNACK

Fruit-and-nut bar
(<200 calories)

LUNCH

Tuna-stuffed pita–Mix 1/2 can water-packed light tuna with 1/4 cup white beans, 1 tsp. each olive oil & lemon juice. Serve in a 4″ whole-wheat pita with 2 leaves lettuce; serve with 1 cup grapes
(371 calories)

AFTERNOON SNACK

1 cup sugar snap peas with 1/4 cup hummus
(130 calories)

DINNER

Creamy Chicken Potpie served with 2 cups lettuce, sliced red onions and 2 Tbsp. white-wine vinaigrette
(497 calories)

Day 4

BREAKFAST

Bagels and lox–1/2 whole-wheat bagel topped with 1 Tbsp. Neufchâtel cream cheese and 1 oz smoked salmon; tomato, cucumber and red onion slices
(303 calories)

MORNING SNACK

1 small banana with 1 Tbsp. peanut butter
(190 calories)

LUNCH

Low-sodium lentil-vegetable soup (canned, <150 calories), 1 cup, served with 1 thin slice hearty whole-wheat bread topped & toasted with 2 tsp. pesto, 2 Tbsp. shredded part-skim mozzarella & 2 chopped sun-dried tomatoes; serve w/2 kiwis
(405 calories)

AFTERNOON SNACK

2 Crispy rye crackers with 1-2 Tbsp. spreadable low-fat cheese
(97 calories)

DINNER

Clementine & Five-Spice Chicken served with 2 cups bok choy sautéed in 2 tsp olive oil with garlic; 1/2 cup brown rice
(455 calories)

Day 5

BREAKFAST

Cinnamon-apple oatmeal–Cook 1/3 cup rolled oats with 2/3 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped walnuts & cinnamon
(311 calories)

MORNING SNACK

1 cup nonfat plain yogurt with 1 cup mixed berries
(160 calories)

LUNCH

Veggie quesadilla–1 whole-wheat tortilla (<150 cal.) stuffed with 1/3 cup low-fat shredded Cheddar, 1/4 cup black beans, 1/4 cup each sliced peppers & mushrooms, sautéed in 1 tsp. olive oil. Serve with 1/4 avocado, sliced
(402 calories)

AFTERNOON SNACK

1 cup carrot sticks with 3 Tbsp. hummus
(130 calories)

DINNER

Halibut Packets with Mushrooms & Polenta served with 1 cup steamed string beans tossed with 1 1/2 tsp. olive oil, mustard & lemon juice to taste and 1 Tbsp. sliced almonds; plus 1 small slice of baguette
(480 calories)

 

YOGALATES

Yogalates is a type of class that combines yoga and Pilates and focuses on strengthening the core while eliciting the meditation and flexibility benefits of yoga. This yoga and Pilates fusion works well for many people, especially those who are beginning to tire of the usual yoga and Pilates classes and want to try something new. Yogalates is also a great option for people who enjoy both yoga and Pilates but don’t have the time to take both classes a week.

Yogalates was first created in 1997 by a yoga and Pilates instructor who thought that the two could easily be joined in a yoga fusion class. The yoga fusion combination of yoga and Pilates worked very well, because both yoga and Pilates emphasize the same ideals: proper breathing, strengthening, flexibility and meditation.

Yogalates can also be beneficial as a yoga fusion class for those who have been dissatisfied with yoga because they haven’t gained much in terms of core strength. The yoga and Pilates combination allows these people to retain the benefits of their yoga class and add core strengthening moves that will slim their bodies. The benefits of Yogalates also can be seen for those unhappy with the Pilates emphasis on core work alone and nothing else. These people will enjoy the yoga fusion of yoga and Pilates because they can work on other parts of their body as well as the core.

In a yogalates class, you will be exposed to both yoga and Pilates of course, but more often than not, the poses and exercises from both are separated, instead of being combined into the same moves of yoga fusion. Instead, a typical yogalates class will begin with traditional yoga poses such as the downward dog, warrior or the tree. These moves emphasize warming up of the breathing, improving balance and flexibility. Then, the yogalates class moves onto to yoga poses that involve more movement, such as the sun salutation. After completing these poses, the yogalates instructor will transition to more intensive core exercises that are known as Pilates.

There are a few drawbacks of yogalates as compared to traditional yoga and Pilates classes. The main problem with yogalates is similar to problems encountered in other yoga fusion classes. In combining yoga and Pilates into a yoga fusion style of yogalates, one risks losing or detracting from the benefits of yoga and Pilates taken on their own. Yogalates, as compared to Pilates, will bring a lot less in terms of core strengthening, and not as many benefits of flexibility and meditation as yoga. In fact, yogalates causes one to lose almost every meditation benefit of yoga because the exercises can be so intensive and fast paced, which make concentration and meditation difficult.

Despite the perceived drawbacks, yogalates is a great option of a class to take for those who would like to try something beyond yoga and Pilates. You will enjoy the challenges brought by this yoga fusion combination of yoga and Pilates and will find them extremely beneficial.

 

How Much Weight Can We Lose From 10 Minutes of Jogging?

Jogging is a common physical activity many people use to burn calories for weight loss. Running is the most efficient calorie-burning exercise. The amount of weight you lose from jogging 10 minutes depends on how frequently you exercise, the speed at which you jog and your current body weight.

Weight Loss

To lose weight, you must consume fewer calories than you burn over a period of time. The number of calories you burn consists of the number that you burn through your metabolic rate plus any additional calories burned through exercise. For every pound of fat you lose, you must burn 3,500 more calories than you consume.

Jogging

The number of calories you burn from jogging depends on your frequency, duration, speed and your current body weight. According to Mayo Clinic, a 150-lb. person will burn about 584 calories for every hour he jogs at 5 miles per hour, which equates to about 97 calories in 10 minutes. That same person running for an hour at 8 miles per hour will burn 164 calories in 10 minutes.

Rate of Weight Loss

If you burn about 97 calories from jogging 10 minutes per day, you will reach a caloric deficit of 3,500 and thus lose 1 lb. of fat every 36 days — if you make no other lifestyle changes. Losing 1 lb. of fat every 36 days means you would lose a total of 10 lbs. per year. If you run at 8 miles per hour and thus burn 164 calories from jogging 10 minutes per day, you will lose 1 lb. every 21 days, which could total 17 lbs. of weight loss per year.

Potential

Increase your rate of weight loss by increasing the duration of your running sessions. If you’re unable to run for longer than 10 minutes at a time, increase your total workout time by incorporating walking into your session. You can also increase the intensity of your 10-minute running sessions by increasing the speed that you’re running or by incorporating hill running into your workouts.

Considerations

You can also increase rate of weight loss by decreasing the number of calories that you consume every day. It’s much easier to cut 500 calories from your daily consumption than it is to burn 500 calories per day through exercise. Monitor your calorie intake and make healthy food choices to support your weight-loss goals. Consult your doctor before beginning any new diet or exercise regimen.

 

8 Tips to Reduce Food Cravings

1. Drink More Water

Lack of water can send the message that you are thirsty and on the verge of dehydration. Dehydration can manifest as a mild hunger, so the first thing to do when you get a craving is drink a full glass of water.
 
2. Get More Sleep

Most of us are sleep deprived. When our bodies are tired and in need of rest we experience more stress and our blood sugar levels fluctuate very easily. This causes our body to crave sugar, processed foods, and stimulants. Since many of these substances are addictive once we eat them our body just craves more.
 
3. Eat Enough Protein

Eating too much protein or too little protein can lead our body to have cravings. Often when we are craving sugar it is because we need more protein in our diet. Even if you are a vegetarian you should be getting a small amount of protein with every meal.  If you’re not sure how much use the palm of your hand for measurement.
 
4. Ditch the Stimulants

We all know that stimulants are addictive.  As soon as we have them our body wants more. Sugar, caffeine, alcohol, drugs, and processed foods all fit into this category. They are also very expansive foods. The more we eat them the more our body will crave contracting foods such as, meat, dairy, and heavy carbohydrates.

 
5. Eat Dark Leafy Greens

You may have heard me say this before but dark leafy greens are the best way to nourish your body. Not only are they filled with vitamins, minerals, and phytochemicals, but they give you tons of energy. The more you eat them the less your body craves sweets and processed foods. It really is that simple. Eat them with every meal.
 
6. Eat According to Season

Eating with the seasons helps balance our body and give it what it needs. In the spring, people crave detoxifying foods like leafy greens or citrus foods. In the summer, people crave cooling foods like fruit, raw foods and ice cream, and in the fall people crave grounding foods like squash, onions and nuts. During winter, many crave hot and heat-producing foods like meat, oil and fat.
 
7. Don’t Use Food As a Substitute for Something Else

Being dissatisfied with a relationship or having an inappropriate exercise routine (too much, too little or the wrong type), being bored, stressed, uninspired by a job, or lacking a spiritual practice may all cause emotional eating. Eating can be used as a substitute for entertainment or to fill the void of insufficient primary food.
 
8. Learn to Tune In

I don’t believe in willpower. I believe in Cultivating Nourishment for the mind, body, and spirit. I believe in tuning into what your body wants and needs. Once you learn how to do that, you will understand how to reduce your cravings and feed your body, not your mind, what it wants.

Don’t start you…

Don’t start your diet tomorrow – you’re on a diet now , the extra food will turn to fat!