"If you focus on results, you will never change.
If you focus on change,
you will get results."
10 Tiny Changes for Big Weight Loss
trainer Chalene Johnson recommends taking baby steps to eat more
healthfully. If you "slip," get immediately back on track. Never let
a vacation or a special holiday be an excuse to overdo it the entire time. Go
ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10
tiny changes you can make for big weight loss.
2 minutes. Cravings will disappear after two minutes if you walk away and turn your
- W.I.W.M. When you really crave something
unhealthy, answer this question: "What do I Want More," that piece of
chocolate cake, or a body I feel proud of? And on rare occasions, it's okay to
pick the chocolate cake!
one's perfect. Don't allow one bad choice to result in bingeing the rest of the day, or
falling back into old habits.
- Focus. Make eating purposeful, not
something mindless to do while watching TV, driving, or sitting in front of the
computer. Whenever you put food in your mouth, try to engage all of the senses
in the pleasure of nourishing your body.
skip breakfast. Start eating a filling breakfast, but one that's lower in fat. It will help you
eat fewer total calories throughout the day.
- Veggies. The majority of your plate should
have veggies and/or fruit on it at both lunch and dinner.
- See what you eat. Eat your food off of a plate instead of straight out of a jar, bag, or box.
- Don't buy it. Stop buying the food you snack on
all day. Just eliminate the temptation.
- Eat more fruit. A person who gets enough fruit in
their diet doesn't have a raging sweet tooth.
- Watch what you drink. Cut back on or cut out high-calorie
drinks like soda, sweet tea, lemonade, and especially alcohol. People have lost
weight by making just this one change.
Back to top.
The Truth About
Diabetes and Carbs
By Denis Faye
There's a lot of confusion out there about how people with diabetes
should deal with carbohydrates. The flawed popular logic is that carbs need to
be avoided. In fact, this couldn't be further from the truth. The American
Diabetes Association suggests that 5060 percent of a diabetic's diet
consist of carbs! Furthermore, those uninformed, unfortunate souls who feel
that going all Atkins is the answer are in a world of hurt. Given people with diabetes are
twice as likely to develop heart disease, replacing fruits and veggies with
bacon and eggs only ups their cholesterol and their risk of having a heart
attack. As is also the case with a healthy body, it's best to keep your fat
intake at no more than 30 percent of your calories.
diabetes and why might you get it?
we go any deeper into how to eat, let's have a quick look at what diabetes is.
When you eat carbs, they're broken down into glucose, which enters
your bloodstream. There, insulin helps bring this glucose into your cells
which use it as energy. When you have diabetes, the insulin doesn't do its job,
so while there's plenty of fuel there, it doesn't actually enter your cells, so
they starve. This can be life threatening in a variety of ways, resulting in
dehydration, nerve damage, and diabetic ketoacidosis, which causes the buildup
of acids in the blood.
the body as a car and glucose as the gasoline. The insulin is like the
carburetor; it regulates the gasbut for a diabetic, it doesn't, so the engine
two types of diabetes. Type 1 diabetes occurs when the body's own immune system
destroys insulin-producing cells in the pancreas called beta cells. These
people need to take insulin treatments. People with type 2 diabetes, however,
actually do produce insulin, but just not enough. No one knows what exactly
causes the disease, but it's safe to say that obesity and a lousy diet can go a
long way towards the onset of type 2 diabetes.
symptoms of diabetes vary, but they can include increased thirst or hunger,
abdominal pain, fatigue, increased urination, vomiting, and blurred vision.
change your diet
Here's where the flawed logic comes in. If sugars/carbs cause the problem, then it
would seem that cutting them out would solve the problem, as one would do with
a food allergy. Unfortunately, our bodies need carbs, just like a car needs
gas. They are our primary fuel, so the trick is to get a slow, constant flow
into the system.
As it turns
out, eating to get that constant flow is just plain healthy whether you have
diabetes or not, so a lot of the tips you've picked up from Beachbody are the
same ones that work for avoiding diabetes. First off, instead of packing all
of your daily food into one or two meals, it's important to eat several small meals
throughout the day. (See Beachbody's
Step-by-Step Nutrition Guide for sample food plans and more information.)
your meals balanced will also help. Protein and fat both slow the flow of carbs
into your system. But careful with that fat! Because of the previously
mentioned heart issues, lean towards unsaturated fats, like you'll find in
olive oil, avocados, raw nuts, and fish, not the saturated ones you find in
meat, eggs, and dairy.
also key, so fruit is okay, as long as it's full of fiber. Bananas are low in
fiber, so you might want to avoid them. Berries, however, tend to be fiber
rich, so they're generally all right in moderation. Other great sources of
fiber include veggies and whole grains.
stay off hooch. One or two drinks might be fine for most diabetics, but
heavy drinking can cause complications with many diabetes medicines. It can
also raise fat levels in the blood and cause blood sugar dips.
It's easier than you'd think. But still, if you think or know you have
diabetes, go see a doctor, and follow
the advice of a dietician. It's a serious medical condition and needs to be
treated as such. But don't stress. With the proper diet and a steady regimen of
exercise, people with diabetes can easily live full, healthy lives.
For questions and/or comments on this article, please email us at firstname.lastname@example.org. Responses to your questions may be seen at Steve Edwards' Mailbag.
Back to top.