Monday, February 23, 2015

How to eat less?

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As I stop eating. I want to lose weight. These are two very common questions and are intimately related.
It is a fact that most of those who are obese is because they eat bad and more and have a sedentary lifestyle. This is a no-brainer. What is not so obvious is that food intake and its corresponding physical inactivity to correspond more to psychic, emotional or affective problems that "who simply like food".

It may be that some food like, but most of what they eat starts elsewhere. I am only. Wrong with my life. I have certain problems, it does not matter which. I need immediate and thus satisfaction as. Weight gain, I feel worse. With less self-esteem. I feel fatter. Fix me less. I feel worse and then as more and more I am watching TV to evade me. It is a perfect vicious circle that can not stop ever. That is why obese are pertaining to sweets, usually. Because sweets offer instant gratification. It is just chemical.

Until one day, touched bottom because we look at ourselves in the mirror and that photo of just a few years back and it seems different. I am sure that many of those who read this will be identified. It's like one is attacked on two fronts, one emotional, that's probably it cause, another physicist, because what starts in our complicated brain, many times we do not understand, end up moving to our body.

If we understand this, and we assume it, and have the will to solve it, then we will respond on both fronts. The psychic side with therapy. For the emotional work very well the self-help groups. Because the truth is that one feels a "cockroach", "single cockroach" and the truth is many people having this problem. In the United States, for example, is half. Many people.

If you also have those who have other problems, is certainly very little people who really feel full with his life. Self-help groups such as fat eaters or anonymous compulsive, just to mention two of them, work well because there you will find the "newcomer" and that after a time of action and concurrence has overcome the problem and is located in franca recovery. The concurrent feel identified, has who guide him that he suffered this same problem, and also emotionally content.

The other front must also fight and will be parallel. It is to change eating habits and sedentary lifestyle. If not we can run, well then let's walk at least an hour per day. Anyone can walk an hour a day. We replace the cravings and binge eating. We eat fresh and natural. Vegetables, fruits, cereals, less meat and be lean. More fish. Nonfat dairy.

When we are hungry we drink a glass of water, that works. We replace an addiction, because that is what it is, on the other. It works. Instead of a chocolate a carrot or an Apple. We have distributed on the day. Instead of two to the beast. We have girls portions and more often. Avoid all food that is not natural. Food processed or refined, sweets, pastry. We have comprehensive and varied. What at first may seem unattainable, with time it becomes a way of life. Same as the previous one.


When eating most is eating less


What is what determines how much we eat and how much you weigh? It is the amount of fat in foods, carbohydrates, the size of the portions, what you drink, that feature hard to find will call? The Councils can lead to those who wish to lose weight to give up before you start.

The good news, based on studies, ensure that you can eat more, probably more of what she is eating, and weigh less, if you choose the type of food.

In a recent meeting on obesity held in Minneapolis, the doctors, experts in satiety, presented important revelations about how to get a successful weight management. He began his presentation on that control with this irrefutable statement: "calories count, no matter what you read in the press. The laws of thermodynamics are still in force."

With regard to winning and losing weight, the laws of Thermodynamics can be translated thus: the calories consumed must be used or will be stored as body fat. When it adopts a careful control of the calories, the amount of fat in the diet is 25% or 45% of the calories it has little influence on weight loss.

People who say that you can eat what you want and who loses weight when it prevents certain types of food, is actually eating less calories than before.

The volume has


Many characteristics of foods affect satiety: the appearance, taste, how they feel in the mouth, require much chewing, nutrients that contain, the density in which calories are e, regardless of the caloric density, the volume of food consumed.

The specialist does not dispute the popular premise that macronutrients (proteins, fats, carbohydrates, alcohol and fibres) influence intake and the use of calories. Then, what is what makes your body say that it has eaten enough? Satiety studies have shown that the amount of calories in a given volume of food is establishing the difference in the number of calories that people consume at one meal, and for a full day. In terms of nutrition, this is called energy density of the food.
How much greater is the energy density - how many more calories are stored in specific weight or volume of food-easier is to eat more.

"People tend to eat a constant amount of food". When consumed a calorie dense food, high in fat, it is likely that people eat more calories for the amount that satisfies them. But what is that increases the volume of which is swallowed without adding calories? Guess: water. And what foods naturally contain more water? So: fruits and vegetables.

"People that gives the message to eat more fruits and vegetables lost significantly more weight who are told to eat less fat - said-. "The positive messages about what you can eat are more effective than the restrictive marking what can not eat."

Water versus calories


The water has a huge impact on the amount of food that we eat. Foods with low moisture increases the number of calories we eat."
In studies, people ate a constant weight of food, but if there was water on the weight and volume of the food consumed one-third fewer calories. When participants received an entrée rich in water, soup or salad before the main meal, consumed significantly fewer calories overall than if you were given directly the main without the entry of low energy density.

Thus, decreasing the energy density of what you ingested, people ate naturally less, not just a meal but throughout the day.

Failures


The studies explain why so many people to reduce the fat in their diets fail to lose weight and even fat. "When the fat content of the diet is reduced, but the energy density remains constant calorie intake not is diminished." Thus, if fats are replaced with high energy density carbohydrates it is possible that calories are not reduced, but to increase. The findings are good news for those who love pasta and may be avoiding them by the current mania for low carb diets.

Bowls and small spoons are important to eat less


The researchers believe that their discovery is the result of the human perceptual tendency judging sizes of objects based on comparisons with neighboring articles.

Participants in the study, for example, served is 31 percent more ice cream when they were given a bowl of 1 litre instead of half a liter.

Their portions increased by 14.5 percent when 85 milliliters instead of one of 57 spoon was given. When they are supplied with a large spoon and a large Cup, people availed themselves 56.8 percent more ice cream. Despite the noticeable difference, they did not perceive the most ice cream.

And these study participants were experts in nutrition, a group that one would expect it to show more restraint to serve food and consume it. The researchers were invited to these 85 nutrition experts, who had no knowledge of the study, to a place where turned out to be participants in an experiment camouflaged in a social event. "Although it is not clear yet how accurate is the normal people when it comes to estimate weight and calories, believed that this group would make use of greater accuracy, taking into account their status as experts in nutrition", says van Ittersum. "When someone serves you food more, likely end up overeating. That happens because people eat, on average, 92 percent of the food that we serve".

Article contributed for educational purposes
Health and Wellness

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