Wednesday, 20 June 2012

How To: Not Diet When You're Dieting

Nobody likes diets - especially not me. I love food way too much to constantly restrict myself, and I am ALWAYS hungry. However, I also love exercise, which is good for me because when I work-out, I WANT to eat better. 
Everyone wants that glowing skin and their bodies filled with energy. It's not necessarily not about losing weight, it's about being healthy and getting the body that you want. Everybody should be comfortable in their own skin, and being happy and confident yourself is what people should try and achieve. If you think that to be happy you need to lose some weight and want to look good in that bikini, then do it (however, not to a ridiculous extent where you're an unhealthy weight), but if you just want to have a few tips on how to be healthier, then this worth reading too.

This post shouldn't be a guideline to losing weight. It's just a few tips and helpful advice.

Here are some simple swaps that you can make to lose weight and just be healthier. Some are pretty obvious, whereas others you may not have thought of, and your body will thank you.

It's not all about cutting out food. It's also about ADDING food to your diet. There are foods you can eat to help you get a flat stomach (from Women's Health):

A - Almonds and other nuts (with skins intact)
Superpowers Builds muscle, reduces cravings
Fights Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

B - Beans and legumes
Superpowers Builds muscle, helps burn fat, regulates digestion
Fights Obesity, colon cancer, heart disease, high blood pressure

S - Spinach and other green vegetables
Superpowers Neutralizes free radicals, molecules that accelerate the aging process
Fights Cancer, heart disease, stroke, obesity, osteoporosis

D - Dairy products (fat-free or low-fat milk, yogurt, cheese)
Superpowers Builds strong bones, fires up weight loss
Fights Osteoporosis, obesity, high blood pressure, cancer

I - Instant oatmeal (unsweetened, unflavored)
Superpowers Boosts energy, reduces cholesterol, maintains blood sugar levels
Fights Heart disease, diabetes, colon cancer, obesity

E - Eggs 
Superpowers Builds muscle, burns fat
Fights Obesity

T - Turkey and other lean meats 
Superpowers Builds muscle, strengthens immune system
Fights Obesity, various diseases

P - Peanut butter
Superpowers Boosts testosterone, builds muscle, burns fat
Fights Obesity, muscle loss, wrinkles, cardiovascular disease

O - Olive oil
Superpowers Lowers cholesterol, boosts immune system
Fights Obesity, cancer, heart disease, high blood pressure

W - Whole-grain breads and cereals
Superpowers Prevents body from storing fat
Fights Obesity, cancer, high blood pressure, heart disease

E - Extra-protein (whey) powder
Superpowers Builds muscle, burns fat
Fights Obesity

R - Raspberries and other berries
Superpowers Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings
Heart disease, cancer, obesity

There is also food you can add to your diet that fight fat (also from Women's Health):

This clucker has the fewest calories per ounce of any animal protein. Like dairy, it contains the amino acid leucine, which may play a role in preserving muscle mass during weight loss, keeping metabolism running at full speed. Protein is also more satiating than fat or carbs—so you're less likely to overeat.
Ironically, this elephant favorite fights weight gain, slows rises in blood sugar, and curbs hunger. One study from Purdue University found that individuals who added 500 calories of peanuts to their diets for 3 weeks experienced almost no change in body weight and a 24 percent drop in triglycerides -- blood fats associated with heart disease. Researcher Rick Mattes, Ph.D., says peanuts' satiating power helps people eat less overall.
Low-Fat Yogurt
Plain, low-fat yogurt is one of the best sources of calcium—a mineral that may fight fat. According to Michael B. Zemel, Ph.D., director of the Nutrition Institute at the of Tennessee, not getting enough calcium triggers the release of calcitriol, a hormone that causes us to store fat, whereas meeting our daily calcium needs helps us burn fat more efficiently. Like turkey, yogurt and other dairy foods are leading sources of leucine, which also helps fight fat.
Breakfast Cereal
By boosting fiber and providing fewer calories from fat than other popular breakfasts (bacon and eggs, anyone?), ready-to-eat cereal can help you fill up—and slim down. Study from the Journal of the American Dietetic Association found that women who ate cereal were 30 percent less likely to be overweight than those who ate other breakfast foods. To get the most bang for your breakfast buck, choose fiber-rich (aim for 5 grams per serving), low-fat cereals like Kashi Heart to Heart. For more top brefast cereals, see WH's Guide to the Healthiest Cereals.
Enova Oil
Enova — made from soy and canola oils — is made of diglycerides, a type of fat that's metabolized differently from triglycerides (found in other oils—even olive) and so not stored as fat as easily. In a study in the American Journal of Clinical Nutrition, dieters who used Enova lost more weight than those who used other oils.
You probably know that fiber is the magic bullet of weight loss. It keeps you satisfied throughout the day—and away from the fridge. But you may not know that berries are an excellent roughage source. Raspberries are the fiber queens with 8 grams per cup. Blackberries come in a close second with 7.4 grams, and blueberries have 3.5 grams.

Dieting during summer is a hassle. We all know that. But there are a few dieting tips that you can keep in mind throughout the summer - This is a no-hassle way of losing some weight without even really properly dieting.

1. No carbs after 5
Don't listen to 'No Carbs Before Marbs'. Carbs are good for you, you need them in your diet. They give you energy. Although this tip has been debated by many nutritionists, Halle Berry does it. And she is bangin'. So i'm doing it.

2. Try and peel skin off your meat
This is really easy to do and saves a lot of fats from entering your tummy. Skin is the worst part of a meat, especially when it's fried, and it's really easy to scrape off chicken or duck.

3. Eat white/lean meats and fish
This is a good tip, especially when you don't know what to order. Going for these bad boys will inevitably make you feel lighter and less bloated than other options by the end of your meal and are much better for you and your weight-loss.

4. Drink water throughout the day
Water is so important. It clears out all the rubbish in your system and by drinking lots of water it will help you LOSE weight. It also keeps you hydrated, which is very important if you're jetting off (or live) somewhere very sunny. It also makes your skin pretty.

5. Exercise and be active
Easily said, and VERY easily done. Play some sports outdoors during the summer. I find it easiest to exercise when i'm in a competitive game because I WANT TO WIN. Staying active is so simple, whether it's going shopping or doing some housework - if you're movin', you're losin'.

6. Eat slowly and stop when you're full
This is probably my biggest problem. I eat like I haven't been fed in years, and my body can't tell when i'm full until its faaaaar too late. By eating slowly and chewing lots, your body will fill up sooner and realise when it's full, so you don't overeat and gulp down unwanted calories.

7. Eat as much fruit and veggies as you can
They are natural and GOOD for you. Eat them up!

8. Have cheat meals
Don't beat yourself up when you eat something fatty. It's GOOD to have cheat meals. Plan to have around two a week. A little more is fine, as long as it's nothing too bad. Once you start eating healthier, your body won't want to eat crap anymore, as it now has become classy and has high food standards that it wants you to meet! If you pig out, try and have a homemade burger or pizza instead of having fast-food. It'll taste just as good AND have half the calories. 

9. Get a workout/diet buddy
It's so easy to quit. However, it is NOT easy to quit in front of a friend who has her eye on you, and will yell at you when you want southern fried chicken or a cheeky McDonalds. You and your buddy will have your best interests for each other in mind, and by quitting you're letting each other down. What my diet buddy and I did was agree that one had to make the other breakfast in bed if we ever broke our diet (not including our two cheat meals). Neither of us went near cookies during that whole time.

10. If you don't like gyms, go to a workout class
Working out independently is hard, which is why I can't jog on my own for shit. If you don't have a workout buddy that you can chat with during your workout, go to a workout class. It's fun and you're guaranteed to burn a lot of calories because everyone else around you is doing it and you don't want to look like a weak loser.

11. Avoid starters and deserts in restaurants. AND DO NOT TOUCH THAT BREAD BASKET
Do you really need it? A main will fill you up just fine. Maybe share a starter with a friend if it looks really good. But don't even THINK about touching that bread basket. Ask the waiter to take it away so the temptation isn't staring you in the face.

12. No bad carbs, fizzy drinks or fried food
Bad bad bad bad. Cutting these out of your diet will GUARANTEE you losing weight, even if nothing else in your diet changes. They're so bad for your body. Having them once in a while is absolutely fine. BUT NOT EVERY DAY YOU GREEDY THING. Here's what are good carbs and bad carbs.

13. At the supermarket, don't just look at the calories on things
Sure, calories are important. But this completely depends on what you're looking at. Some calories (like in nuts and fruit) are GOOD for you. Also, have a look at the amount of saturated fat in a product, which is arguably just as important.

14. Cut back on alcohol 
Half a glass of red wine has actually been discovered to be good for you. However, binge drinking is not. Cutting back on alcohol will mean that you don't drink your calories (drinks have calories too, ESPECIALLY alcohol) and also save you from that hangover that will make you feel like shit for your workout the next morning (do you want that beach bod or not, young lady?)

15. Start the day with a glass of water and a squeeze of lemon inside it
This kick-starts your metabolism for the day, and has such great weight-loss and health benefits.

16. Be happy
Don't take your diet too seriously. It's about being the best version you can be, not turning into an obsessive, calorie-counting bummer. No one wants to be that girl. Everyone should be confident in whatever skin their in, love their body, and begin treating it like an instrument instead of an ornament. 

If you're really serious about starting an exercise routine to keep your body in shape all summer, some essentials you may need are: a yoga mat, small weights, a medicine ball. I found them, especially the first two, incredibly useful, especially since many workout videos and magazine step-by-step workouts require them.

If you're low on cash or just saving up for the summer, or maybe can't be bothered to leave your house to go for a run or hit the gym, here are a few of my favourite workout videos on Youtube! The ToneItUp girls are amazing, they're so inspirational and their toned bodies are enough motivation to get me moving!




Overall workout (the videos don't come up on this post for some reason!)

Stay motivated!

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