What Is Obesity
Ordinary people did not know much about the definition of obesity. For them, obesity goes no deeper than a less than fashionable look. Unfortunately, the truth says obesity is an epidemic, a disease spreading fast in our world, across both the industrialized world and emerging economies these days.
Do you know what obesity is?
The definition of obesity is having too much energy that will become fat on your body. Obesity puts a strain on joints and bones that have to sustain more weight than ever before, which leads to arthritis in the long term. The weight also tends to make people lazier. It means more fat is put on your body.
There are so many “junk” foods in our world, for example burgers, fried chickens, pizza, etc. High cholesterol brought by eating too much of the wrong food and if you lack of activity and will impair the proper functioning of your heart and blood vessels. Sadly, this will caused high blood pressure, stroke and other blood and heart conditions on your body. Excess fat also leads cessation of breathing during sleep.
You can cure your weight problem with effort and patience. As this diseases caused by obesity spreads over the land, so do the efforts for curing it increase. You can read my review about weight loss problem in my website later. Remember, you will need patience and effort. Do not believe in quick weight loss products.
Recognizing Obesity, What you need to do…
The scientific definition of obesity is when your body mass index or BMI reach above 30. Do you know what body mass index is? BMI (body mass index) is a measure of a person’s weight scaled according to height. This index serves to show the amount of fat stored on your body, and if your BMI is 30 or even higher, the worst is your exposure to certain diseases.
Physicians also warn that having a lot of fat stored around your waist will increases the chances of developing diseases. Size 40 in men (for women it is 35) means only trouble for your body, at the present and in the future.
Unhealthy eating combined with sustained lack of activity can caused obesity. Food gives you more calories than you burn, so please be careful when you eating. Stay healthy.
I think there are two reasons why people became obese. First is they cannot control their own eating habits. Second is lack of activity. With neither the time, nor the inclination to control one’s meals, it is no wonder people get fat all over the world, everywhere. About lack of activity, it is different from the past where people walking or riding horse to go working. But sadly, these days most people using car for transportation. And those people didn’t like sport activities, they only know working and working, looking for money.
Obesity can also be inherited from family members. If your family has a history of obesity, then you should watch your weight.
Now we shall talk about fast foods
You maybe busy. But you should not eat everything fast food restaurants put before you. Pizza and burgers may look good, but they are fat too highly powered got your health. What I know, a single burger is worth a whole meal in calories, but your stomach, sadly, never be filled by a regular burger, so it will keep asking for more, and you will eat more burgers despite the fact that your body does not need more burgers. So I suggest you should stop eating fast foods.
I spend half-one hour daily for exercises but why I did not lose my weight?
Many people try diets programs to lose a few pounds but they are returning to the old lifestyle in the end. It means that weight lost turns into weight regained. Then your body gets used to these lean times and it will harder for you to lose weight.
So what do you think I need to do?
To all this you may add that following a diet is hard, because you will always crave the high calories foods. The fact that certain delicious foods are forbidden makes them that much more attractive. I know that. But you must control yourself. It is the only way. Get your own successful diet. A successful diet means adjusting your lifestyle to your needs, especially by making time for more exercising. Don’t forget to control your eating habits. You need to control yourself. However, you may need a natural weight loss pills to help you lose unwanted pounds. You should choose only the natural weight loss pills. So many fake weight loss pills, beware of them.
Weight Loss is no More a Serious Concern – Adopt Lida Products
People are becoming nowadays very much health conscious and are conducting many training sessions and physical activities to make the body in perfect situation. For this reason there are many weight loss products in the market which are aiding the people by providing the easy methods of the weight loss without much of the physical tasks. One can easily go for a weight loss by adopting the LiDa products. Since this is the age of the competition there are many other companies in the market which are providing these products. But the people must those products only which are effective and can provide fast results which much improvement in the body. This kind of effect can be provided by the Lida products. So by taking all the relevant information about all the products from net, magazines or health care centers people can go for the use of the Lida products for attaining a perfect body.
Since there are different weight loss products of the Lida and each one is having a specific purpose; so a person can take the help from the health care centers in order to clarify all their doubts. For instance, the overall weight of the body can be reduced by the diet pills. For targeting any particular portion of the body fat burners can be the ideal option. There are blogs provided by the LiDa Company which contains all the reviews and information of all the products. So Lida Daidaihua is one of the masters in this field.
Various products from Lida like Lida Meizi Slimming Tea, Power Slim Tea (Lingzhi), Botanical Slimming Capsule and Healthin Slim Tea are proving as boon for the people. But one thing that people must take care of before going for the purchase of any Lida products is to go for the testing of this product. Since these days many artificial products which are of substandard quality are present in the market; they can produce an adverse affect on the human body. So to prevent the manufacturing of the fake products, LiDa had changed the way of packing. The inner packing of all the Lida products it totally different and protected and hence a proper difference can be easily made. That is why the usage of the Lida products is increasing day by day and they are considered to be the finest products in the market.
Simple Steps to Healthy Glowing Skin This New Year
A healthy complexion can transform your looks and your confidence. A great skincare regime can help but you need to do more to get truly glowing skin; it’s about your lifestyle too, so the New Year can be the perfect time to start.
There are some basics which everyone should be doing to give your new regime a great foundation. The condition of your skin reflects your health and lifestyle, so eating and sleeping well is crucial – think of how dull and tired your skin can get if you’ve had a splurge of nights out.
One of the most important skincare basics is to eat a well-balanced diet and it’s well known nowadays that six to eight glasses of water a day are needed to help keep skin hydrated. There are six crucial vitamins and food groups for healthy skin – Vitamins A, B, C and E, essential fatty acids and water-rich foods, so introduce a mix of dairy products, green leafy veg such as spinach and broccoli, wholemeal bread, citrus fruits, nuts such as almonds and hazelnuts and apples, cherry, lettuce and celery into your diet to help boost your radiance levels. Supplement this healthy diet with a good night’s sleep of between six and nine hours and you will start to see puffiness and bags disappear before (and from under) your very eyes.
Your skin is a very visual indicator of your emotional wellbeing, so there are other lifestyle factors that will affect your skin, most prominently, your stress levels. Take time to relax, have a massage – it’ll vastly improve the condition of your skin as well as making you feel calm and positive. Ditching bad habits can also vastly improve your skin, with smoking and drinking being the most obvious. Alcohol is dehydrating which is bad news for skin and can also cause spider veins, whilst smoking causes harm on a multitude of levels – it damages collagen and elastin, causing sagging skin while also constricting blood vessels and impairing blood flow to the skin. Squinting against the smoke, meanwhile, creates wrinkles.
Once you have made these lifestyle changes, it’s time to look at a skincare regime. It may seem obvious but it is vital you know your skin type, so you can adopt the regime that is right for your own particular skin. If you aren’t sure of this then visit a consultant in a beauty store and they should be able to help. Once you know your skin type then adopt the simple 3-step routine of cleansing, toning and moisturising, so that you are nourishing your skin from the outside as well as from the inside.
When you are looking for a moisturiser, the ‘scientific’ information can be mind-boggling, but there are some key ingredients to look out for; antioxidants help fight free radicals which can prematurely age skin; Hyaluronic acid attracts moisture and can hold up to one thousand times its weight in water and therefore is great for mature or dry skins. Vitamin A derivatives or retinoids have anti-wrinkle benefits and can also help acne. Peptides initiate collagen repair, helping to plump skin and smooth away fine lines and Glycolic, lactic and salicylic acids stimulate collagen production and help increase cell turnover, making skin look fresher.
However, it’s not just your face you need to think about; if you think about your body too then you won’t need a last minute dash when the summer holidays start rolling around. Get rid of dull, surface layer skin by gently exfoliating once or twice a week. Exercise is also a great way to glowing, healthy skin as it draws oxygen and nutrients to skin cells, firming and nourishing the skin. Physical activity also helps organs become more efficient at ridding your body of toxins, as well as reducing stress and helping you get a better night’s sleep – all of which will benefit your skin.
Your skin is your body’s largest organ and the one that gains the most exposure to the elements, and therefore, the last step to great skin is ensuring that you protect it properly. Check any moles monthly for change – look out for asymmetry, an irregular border, an uneven colour or a change in size. If you have any concerns, then visit your GP, they would rather a false alarm than leave it until it’s too late.
When outside, wear an SPF sun cream every day throughout the spring and summer, even if it doesn’t feel hot; less than one in three people uses adequate sun protection, and 70,000 new cases of skin cancer are diagnosed each year according to the British Skin Foundation. So look for cream with high UVA ratings and a minimum SPF of 15 – if you want a tan you can always cheat with the amount of self-tans on the market these days.
Getting great skin should be easy and manageable as long as you take small steps and introduce them into your everyday routine.
Book reviews: The Debt to Pleasure by John Lanchester
One of my greatest pleasures is eating, so I must cook. I savour, therefore I cook. I like tasty food made with fresh ingredients that address all four of our tastes salt, sour, sweet and bitter to create a complementary whole. Of course, there is now the fifth taste, unami, the expanding universe within soy sauce, that can amplify other inputs. I have just made an English pie, with chicken, mushrooms, a little diced bacon, seasoning and fresh herbs. It was moistened with stock and an egg before being baked in my own short-crust. Fresh gravy and vegetables alongside is all it will need. It thus has sweet, salt and bitter, but lacks sourness. A squeeze of lemon on the vegetables will compensate.
For the expansion, take one novel closely related to cooking and read. Do try the recipes, but proceed with care. Cook things right through before committing to taste. John Lanchester’s The Debt to Pleasure is my recommendation. It’s a highly original, highly informative cookbook written by one Tarquin Winot, an expert in the field.
In one of the most original books I have ever read, John Lanchester creates a real anti-hero. Too often the concept is ironed onto a character who is just a naughty boy doing naughty, often repulsive things, the concept of “hero” being often ignored. Tarquin Winot, the anti-hero of The Debt to Pleasure, is a brilliant and learned cook. He is also highly creative, using ingredients that only those who might cook with a purpose would choose to use. He is also something of a psychopath, perhaps. That is for you to judge. But he has survived to write his cookbook and apparently savours his retirement, courtesy of those he has fed.
The Debt to Pleasure is a superb novel. Tarquin’s narrative draws the reader, perhaps unsuspecting, into his world, evoking an empathy with and for the character. That we have as yet only partially got to know this brilliant cook only becomes apparent as we proceed through his life, a life he has peppered with his personal peccadilloes. But above all, Tarquin Winot is both a planner and a perfectionist. His culinary creations are thought through, drafted like dramas to provoke particular responses, to achieve pre-meditated ends. They are also successful, appreciated by those who consume his concoctions, and eventually they succeed in precisely the way that he plans and executes.
Throughout, John Lanchester’s prose is a delight, as stimulating to the mind as his character’s creations might be to the palate. Florid and extravagant it might be at times, perhaps too much butter and cream for some diets. But The Debt to Pleasure is a satisfying, surprising and eventually fulfilling read. Tarquin fulfils both aspects of the anti-hero and ultimately we are left to grapple with the nature of self-obsession and selfishness.
Ways To Lower Cholesterol
The need to lower cholesterol arises because the presence of excess cholesterol in blood serum can lead to a whole range of cardiovascular and cerebrovascular diseases. These diseases include high blood pressure, narrowing and hardening of arteries, heart disease, stroke, and paralysis.
These diseases spring up because the liver dumps excess cholesterol on the inner arterial walls. Later, these fatty deposits harden up to form a plaque, thus narrowing the arteries and obstructing blood flow to the heart and other organs. Other diseases can also result if the affected arteries normally supply blood to organs other than the heart and brain.
The good news, however, is that it is possible to lower cholesterol simply by making some therapeutic lifestyle changes (TLC) and following a healthy TLC diet. In fact, these measures are the first line of defense against hyperlipidemia (high cholesterol). If the TLC measures don’t reduce your cholesterol level enough, then your doctor could prescribe cholesterol-lowering drugs like statins.
The most important lifestyle changes you must make to lower your cholesterol are:
Reduce excess body weight
Exercise regularly
Follow the TLC diet
Quit smoking
Excess body weight because of obesity not only increases the overall cholesterol level but also reduces the protective HDL (high-density lipoproteins) cholesterol, making the problem of high cholesterol worse. HDL is responsible for the transport of excess cholesterol from the tissues and arteries back to the liver for breakdown and disposal and therefore some people call it the good cholesterol.
Regular physical activity, especially aerobics, plays a twofold role in lowering cholesterol. First, it reduces obesity; second, it increases the HDL level. In other words, fat loss causes a drop in the total cholesterol, and your body does a better job of lowering your cholesterol because of the higher HDL level. A moderate-intensity aerobic activity like walking, cycling, dancing or swimming for 30–40 minutes, 5 days a week is an effective way to lower cholesterol.
Your diet plays a direct role in keeping your cholesterol levels. The richer the diet is in cholesterol, saturated fats and trans fats, the higher will be the cholesterol levels. While the liver makes most of the cholesterol in your body, cholesterol that comes from the foods you eat does play an important role.
In fact, for many people, a diet rich in soluble fiber and omega-3 fatty acids, when combined with regular exercise, can just as effectively lower cholesterol as do statin drugs. You would normally get these healthy nutrients from like oats, walnuts, almonds, fresh fruits and vegetables, beans, whole grains, cold-water fish, olive oil, peanut oil, and canola oil. On the other hand, this diet would exclude red meats, alcohol, fried foods, whole-cream dairy products, refined foods, and commercial bakery items.
Today, everyone knows smoking causes a whole range of deadly diseases affecting almost every organ of the body. Smoking is a major cause of cardiovascular diseases because of its role in hardening of the arteries and reducing HDL levels. So, quitting smoking will not only lower your cholesterol levels and raise the HDL level, it will also reduce the risk of getting other deadly diseases.
It is perhaps better to have several different avenues to lower cholesterol because high cholesterol could show up for different reasons in different people. So, you could, in addition, also resort to natural remedies like Guggul, Pantethine, Beta-Sitosterol, Policosanol, Curcumin, red yeast rice, and so on. You can get these supplements at health food stores at a lower price compared to prescription drugs.
Buyers guide to diet pills – Part 1
Are you looking to lose weight? If you are like many other individuals who are hoping to lose weight, there is a good chance that you may turn to weight loss pills, also commonly referred to as diet pills. Although weight loss pills are a great way to help you lose weight, you need to be cautious when using them.
If this is your first time attempting to use weight loss pills, also commonly referred to as diet pills, to help you lose weight, there are a number of important factors that you should first take into consideration. These factors may help to make it easier, as well as safer, for you to find and buy weight loss pills. Just a few of the many factors that you should take into consideration, when looking to buy weight loss pills, are outlined below.
One of the many things that you need to take into consideration, when looking to buy weight loss pills is that of cost. Weight loss pills, as you will soon find out, are sold in a wide range of different prices. It is common to find weight loss pills that sell for as low as twenty dollars, but others that can sell for three or even four hundred dollars. It is important that you find a weight loss pill that you can afford to buy. If you cannot afford the cost of weight loss pills, you may want to examine more “natural,” ways to lose weight.
The manufacturer of the weight loss pill in question is another factor that you should take into consideration. The manufacturer in question and their history can give you great insight into a weight loss pill, like if it is one that truly works or not. If a company regularly has a bad reputation of selling weight loss pills that do not work, there is a good chance that you should stay away from that manufacturer and all of their products. Although weight loss pills are often associated with poor results, it is also important to remember that the wrong weight loss pills may also put your health at risk.
In conjunction with examining the reputation or history of the weight loss pill manufacturer in question, you are also advised to examine all of the weight loss pills that you would like to try. As previously mentioned, there are many weight loss pills that work great and others that do not work at all. To save yourself time and money, you will want to try to find the weight loss pills that have been proven successful. One of the best ways to go about doing so is by visiting online weight loss websites or message boards, reading product reviews, or
Best Diets To Lose Weight
My name is Nitin Chhoda and I am a personal trainer based in Hackensack, NJ.
I hate dieting, period. When I didn’t know any better, I dieted, and am not proud of it. You’re reading this article because you want to find the best diet to lose weight.
Here’s the truth – The best diet to lose weight should not feel like a diet, it should be a lifestyle.
Here’s the problem with a diet, it is temporary, which means you will not stick with it. The best diet to lose weight is something you can live with day after day. It’s an approach to eating which involves healthy food, and occasional cheating.
If you don’t cheat once in a while, you will end up cheating all the time. Therefore, cheating is a part of a healthy diet!
Drawbacks of a ’strict diet’ to lose weight.
(a) Diet’s require that you eat a certain way, with typical restrictions. Unless a diet is well-planned, it may emphasize too much of one nutrient at the expense of another . For example, a high protein diet is, as the name suggests, high in protein and fat. By default, this means that it’s hard to get a satisfactory supply of complex carbohydrates and essential vitamins and minerals with such a diet. Although some updated diet plans attempt to correct this imbalance with healthy choices, the million dollar question is:- Can you stick with that plan for the rest of your life? Research has shown that individuals who go on a strict diet tend to give up at some point. If they revert back to old (generally unhealthy) eating habits, they not only gain the weight back, but put on some more weight! This leads to a vicious ‘yo-yo’ affect in which he/she goes on yet another diet, and fails to lose weight. The only think one ends up losing is hope, motivation and knowledge about the right foods/habits to get on the right track.
(b) Many diets require some degree of starvation. Starving is a surefire way to slow down your metabolism and gain weight in the long run! If you don’t eat enough, your metabolism shuts down so your body gets used to eating little calories. Your body develops a tendency to store fat, instead of lose it.
(c) A diet can be an ordeal to sustain for many people. It can affect your social life (you can’t eat what your friends are eating), your state of mind and even your health. Any food restriction in diets (and if you find a best diet to lose weight, you can bet it involves some type of restriction) can be harmful because the body does not obtain a sufficient variety of nutrients. Also, if you give up on the diet, you not only regain the weight, but tend to ‘binge’ on the foods you missed and may even become worse in your eating habits!
There is a unique diet method that I have developed on my own, and it has helped thousands of clients get results. You can view my clients in action with exercise videos and download full color exercise routines, diet plans and ebooks by registering on my websites mentioned at the end of this article.
As you probably know, there are several diet plans in the market. I have reviewed them to help you decide the best diet to lose weight.
In summary, the best diet to lose weight is healthy, something you can live with, and from which you can deviate once in a while.
Puffins, the Parrot of the Sea
The puffin circles the sky above the burrow several times, looking out for herring gulls, which sometimes wait ashore to steal a puffin’s catch. But the coast is clear and the puffin swoops down, entering the dark burrow with a flurry. Instantly the chick springs to life, demanding its meal with tiny squeals. Downy gray and plump, with a sliver of a beak, the chick hardly resembles its striking black and white father. Large and colorful beaks, which will fall off after the season is over, have given these arctic birds their nicknames—the sea parrot.
It was once questioned whether the pelagic puffin was a cross between a bird and a fish. Awkward and clumsy-looking on land, it certainly appears more adept in the sea, where its short wings effectively propel it through the water after small herring and sand eels. Its webbed feet function as a rudder, allowing the bird to maneuver sharp turns. Puffins can fly, and will actually beat their wings 100-400 beats per minute to become airborne. But because of the effort required to take flight, puffins will nest on cliffs where they more easily swoop down into the ocean. Puffins fly low to the water, and can reach speeds up to 55 miles per hour.
A puffin’s diet comes from the icy depths of the ocean, and an average dive can last twenty or thirty seconds, or more. With their specialized beaks, puffins are able to hold several fish at a time. Their raspy tongues hold fish against spines on their palate while they open their beak for more. An average catch would be 10-12 fish, but one puffin reportedly brought 62 fish in its beak at one time! Waterproof feathers provide protection from the chill of even the coldest waters in the arctic region. Even its coloration lends to its survival in the sea. The puffin’s dark coloring on its back make it difficult for predators to distinguish it from the dark waves as it floats on the ocean, while from below its white underside masks it from ocean enemies. This deceptive coloring is called counter shading.
Around the world it is estimated that 12-15 million puffins exist as three species: The horned puffin, named for its horny projections above its eyes; the tufted puffin, which has conspicuous straw-colored feathers extending from its crown during mating season; and the Atlantic puffin, the only puffin to live on the Atlantic Ocean, which has a steel-blue triangle at the base of its beak. In the 1800s over-hunting obliterated a native population in Maine, which has since been restored. They are not presently threatened. Puffin colonies are found breeding off the coasts of Alaska, Canada, North America, and North Asia; although Iceland is the breeding quarters of the largest population of puffins. Coastlines are filled with thousands of breeding pairs during the summer months. Puffins are monogamous, and while companions may part for the winter, which they spend out on the open sea, they usually return to the same partner, and even the same nest.
The rigorous mating ritual begins while the pair is still at sea. Breeding pairs engage in billing each other, skypointing (flying straight up), and strutting. By the time birds reach the shore, partnerships are well-established. The male digs the burrow using his beak to cut into the soil and his feet to shovel the rocks and other loose material away. Ideally, the burrow will be 2-3 feet long and protected from predators by rocks. Here the female lays one egg per year. Together, the pair incubates the egg, each taking a turn holding it under one wing and pressing it against its body. Cooperating in this way, both birds are able to leave the nest to feed.
When the egg hatches 40-53 days later, the parents continue to share responsibility for the chick. Feeding occurs four to five times a day, and after the first day of life the chick can be left alone in the burrow to wait for its next meal. The chick remains in the burrow about 40-55 days, whereupon it waits until evening before independently approaching the opening of the burrow for the first time. The fledgling sets out to sea on its own, where it will live for the next two years. Puffins reach sexual maturity at 3 years old, but will not generally return to their nesting grounds to mate until 4-5 years old. Puffins live long lives of 20 years or more.
Historically humans have used the puffin for meat and clothing (its skin is waterproof and warm when worn with the feathers turned inside), but hunting is generally discouraged today. In some countries it is forbidden by law. Meanwhile, man has come to value puffins as indicators of ocean health. By observing the condition of the puffin population, scientists determine whether over-fishing or harmful pollution is taking place. Oil spills threaten puffins by de-waterproofing their feathers, making them vulnerable to cold temperatures. Another negative impact on puffin colonies has been the unintentional introduction of rats and foxes to summer nesting areas.
About the Author
Emma Snow has always adored wild animals. Emma provides content for Wildlife Animals http://www.wildlife-animals.com and Riding Stable http://www.riding-stable.com.
Stop Your Food Cravings Before They Start
Renegade Water Secrets with Jonny Bowden, is a board certified nutritionist, personal trainer, motivational speaker, and author of: Living the Low-Carb Life: Choosing the Diet that’s Right for You, The 150 Healthiest Foods on Earth: The Surprisingly Unbiased Truth about What You Should Eat and Why and his most recent book is The Most Effective Natural Cures on Earth: The Surprising Unbiased Truth about What Treatments Work and Why.
Kevin: Thank you. Well, for those of you who have never heard of Jonny Bowden, why don’t you just give us a quick little summary and then we’ll get right into the meat of this call and the questions.
Jonny: Well, I’m a board certified nutritionist. I have a Masters degree in psychology. I was a personal trainer for 10 years and I have six certifications in personal training and I try to combine motivational speaking with clinical nutrition and fitness and health for just transformation of the world and the planet and people’s health and personal power.
Kevin: Wow. So let’s get right into it. I sense a theme of the questions that we got and I got a chance to take a look at them, kind of revolve around to very specific things. One is emotional eating and the other is a sugar cravings and I have a feeling that they’re a little bit connected, but I’m going to let you talk about that. So let’s talk first about emotional eating. How can someone overcome emotional type grabbing for food no matter what it is?
Jonny: Well, it’s certainly something that we can spend an entire hour on, but let me just give you a tiny piece of the way I approach it. I did a program a while ago, which has been doing really well on my website called the Diet Boot Camp Program. It’s four CDs and a manual and it’s the text that we use in our private coaching program. It’s kind of a textbook, but this is an at-home version that you can do without the coaching program and everyone talks about using a food journal to keep a record of what you eat, so that you can kind of monitor food reactions and calories and be accountable to yourself. In the Diet Boot Camp Program, I particularly added to that food journal questions about what you just asked. What am I feeling when I’m eating this? Am I really hungry or is something else going on? How do I connect the dots between the triggers for eating and my eating behavior? Because I think the answer to your question is really about how we connect the dots? How do we identify what triggers happen often subconsciously, and often without us even noticing them. They happen so quickly.
What cues do we respond to that trigger eating behaviors, because until we can make that connection we can’t to break the link. So what we’re looking for is a circuit breaker. We’re looking for a way — if you know those Christmas lights that you have that you put on a Christmas tree. When they’re all kind of chained together and there’s one little circuit that’s broken in there then all the rest of the lights beyond that don’t light up. That’s what we need to do with some of our more addictive behaviors, whether it be food behaviors or drug behaviors, whatever we’re addicted to and here were talking about sugar and cravings and emotional eating.
So what we tend to and I was a cigarette smoker, for example. Certain subjects would come up. Certain anxiety producing subjects would come up in conversation. You automatically reach for the pack. So what I talk about on Diet Book Camp is making a chink in the link. You’re looking at that link of behaviors that starts with an emotion of feeling of fear or anger. In the 12 step program they talk about don’t get too angry or too tired or too thirsty or too hungry or too lonely. There are these triggers and what we’re looking for is what is the link of behaviors that ends with us eating something that doesn’t support our health and how to we break that link. How do we put a little circuit breaker in that link of lights and I think that’s the key to getting mastery over emotional eating.
Kevin: When someone is craving something is it too late? Does this groundwork have to laid before?
Jonny: That is a great question and let me give you the short answer. Obviously, if you can nip it before it happens, it’s the same thing with cigarettes and everything else. If you can stop cravings before they overcome you and there are things you can do. There are things you can do to modulate, for example, blood sugar, because dropping blood sugar is a big cue for cravings. There are things you can do to not get too angry or too hungry and there are things you can do to start molecules going up to your brain, saying this dude’s not that hungry. We can manage. So there’s a lot of things that you can do in advance of cravings. Once you understand what the triggers are, there are things you can do.
My ex-girlfriend was a big smoker and she knew that there were certain routes in the car, driving home from rehearsal, certain times that were triggers for her, so she learned to not do this particular things and to find alternative a ways to go home, to find different times to go, different people to travel with, so there are ways that you can kind of anticipate before the craving happens. You can do it be it with modulating blood sugar or taking some of the supplements that I talk about in The Most Effective Natural Cures on Earth, like glutamine and things like that, but once a craving hits there are still things you can do to interrupt the circuit. It’s a little harder than not having a craving in the first place, but sometimes cravings just hit us. So what we have to do is find some alternative behaviors or just find a way to get, as I said, a chink in the link, maybe put one behavior in between the craving and the action.
A lot of us feel a craving and immediately gratify it and sometimes if you can just train your brain to put a five minutes in between, like maybe make a deal with yourself and you say okay, I’m going to delete this food or have the cigarette or whatever it is that you’d like to not be able to do. I’m going to be able to do it and make a deal with myself, but I’m going to wait five minutes. I’m going to just walk around the block first. It’s kind of like when you’re really angry and you take 10 deep breaths. You just make that deal with yourself to put that little bit of distance and when you know some of the tricks of what you can do in that little bit of distance you’d be amazed. The cravings pass within 15 minutes. It’s been documented. There’s no question about it. If you can outlast it, you can beat it.
So there are things that you can do and it isn’t always too late once the craving starts, but obviously the best solution is to try to anticipate what might trigger those cravings in the first place and maybe head them off at the pass before you are victimized by them.
Kevin: Right, because it’s challenging when you have a piece of cake or there’s a whole variety of people in this call. People who are into raw foods to people who just want to lose weight. It’s a challenge when you have that thing in your hand and it’s in your reach. Is it a different kind of trigger for each person, like a different kind of stop technique? Why don’t you give us an example of what you use for smoking? What was your stop technique?
Jonny: I wrapped the cigarettes and paper and put a rubber band around the pack. I would have to unwrap the cigarettes. I would have to write down on the paper the time of day. I’d rank it from one to 10 and I would have to wait five minutes and actually go out of the room and do it someplace else.
Kevin: Wow.
Jonny: After a while, if you put enough of these little stop gap measures, five minutes, 10 minutes, you have to wrap it up, you have to write it down and have to go out of the room. If you make it inconvenient enough, as you begin to break the habit it becomes easier and easier. For some people I’m going to have dessert, I’ll have a warm bath first. I’ll read 10 pages of the Wall Street Journal or of my favorite novel. I’ll wait and watch 15 minutes of the news and then I’ll have it. You can make them up. They can be different for different people. I’ll walk around the block. I’ll do 10 push-ups. You’d be amazed at the number of things you can put in there to just jam up the works. What you’re trying to do is deconstruct that automaticness, that knee-jerk reaction and once you can do that, once you can get a wedge in it’s like a wedge issue. Once you get a wedge in, it’s sort of like undoing a knot on your shoe lace when it’s really tight. Once you can loosen it a little bit, the rest of it sort of unravels a lot more easily.
Kevin: What a great 10 minute explanation on food cravings and sugar and everything. I think that kind of covers it. That is some incredible advice.
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