self contol

I`ve lost it

Many diets fail because they focus on food and not what makes us fat.

Often when one diet is over; our weight starts to creep up again. To achieve more permanent weight control we have to develop more sensible eating habits.

Out lined below are a number of techniques of “self control” that are easy to learn and can help you eat how you should.

The methods are based on ideas on how people learn to change their eating habits. They are not magic solutions but people have found them useful

if you have a momentary lapse

Don’t look at it too negatively; everyone strays from the diet occasionally. One hiccup won’t effect your long term goal, the important thing to do is to decide what it is you would like, eat it, enjoy it and don’t feel guilty! If you try do deny your craving it is quite possible that you will end up eating twice as much calories in other food.

When and where to eat

Eat your meals at regular times of the day

Don’t do anything else (e.g. read watch tv) while you are eating

Resisting temptation

Work out your danger times, for example- when you are cooking meals, or in company, or bored, or anxious etc. So that you can be more prepared to deal with temptation, e.g. if your are tempted to nibble while making family meal, keep a low calorie drink beside you and sip it instead. If you need to taste foods during its preparation then use a small spoon.

If tempted to eat, start an activity which makes it difficult to eat at the same time (e.g. phone a friend, wash the floor, read the paper or go for a walk)

Don’t leave food lying around within easy reach, store al food in the kitchen and put extra food away.

Don’t buy the “wrong sort of food” always make a shopping list. Don’t go shopping if you feel hungry.

If you can prepare the next meal at a time when you’re not hungry.

Make sure you don’t feel hungry when you go in to a situation where you maybe offered the wrong types of food, (eat a low calorie food before hand).

Food is often used as a reward. Could this reward be some kind of activity e.g. when the children get in your nerves, is an éclair the answer, or would a good soak in the bath be as good.

Hydration

Why it’s important to drink ple​nty of fluids during a heat wave.

This weather we`re having at the moment is great, you are getting out the office for lunch, you only have to look out of our window at Basing view to see people enjoying the sun. if you take a walk over the bridge you can see Eastrop park is full of people chilling out and catching some rays.

So why is water so important to us?

We need water to survive, did you realise that you could go for days and maybe weeks without food but in some cases you could maybe last as little as 1 day with out water. Our body weight consists of between 50%-70%, this water helps with absorption excretion, circulation, carry’s nutrients throughout the body and aids digestion, these are just a few reasons why you need to keep hydrated.

The body its self does not store water so a daily intake necessary of 6-8 pints a day, this may sound a lot but your food also contains water, anything between 10%-98% so you can take this into account.

Water is essential for-

·      Transporting oxygen from the blood to cells.

·      Stabilises body temp (important in this weather).

·      Lubricates joints and organs.

·      Helps the kidney for function normally.

·      Removes waste products.

 Dehydration

Dehydration occurs when water loss is not adequately replaced, and in this heatwave we are sweating more doing just seating down at the desk let alone going for a workout

Here are some tips to prevent yourself getting dehydrated-

·      Do not rely on feeling thirsty.

·      Avoid starting the day dehydrated.

·      Sip fluids thought out the day.

·       If your exercising replace lost fluids immediately.

·      Avoid over dressing.

·      Drink more water.

·      Cut down on tea, coffee and alcohol (difficult as the world cups on)

There is a way to find out if you are dehydrated and you don’t need and special equipment, just your eyes,

​it’s a PEE CHART. https://www.lucozadesport.com/training/hydration/hydration-chart/

So Enjoy the sun and stay hydrated.

C.R.A.P FOODS

Limit your CRAP intake

• Carbonated drinks. These are high in fructose, a type of sugar that is produced by the lover as a toxin when your muscles don't use it and then stored as fat. It is thought that one of the main causes of today's obesity epidemic is the high consumption of soft drinks and fruit juices, including natural orange juice.

• Refined sugar. There is a saying “The whiter the bread, the fatter you get” This category includes white flour, white sugar and high-fructose corn syrup. All of these are often combined in pastries, cakes, cookies and some cereals.

• Artificial colours and flavourings. These are anti-nutrients which are often included in confectionery products, soft drinks, party foods and snacks such as crisps. “A” also stands for Alcohol, which is processed by the liver as a toxin and promotes fat storage.

• Processed foods. Heavily processed foods such as party foods, sausages, hames and deli or smoked meats are more likely to contain all of the the above, plus trans fats, which cause weight gain and are considered a danger to health.

Why we can't resist C.R.A.P foods. So why don't people just stop eating high fat and sugar if they know they cause physical problems?

• Scientists are still researching for the answers, but it appears that our brains have been wired to encourage the consumption of calorie-rich foods, even at the expense of good health, simply put, these foods bring us pleasure.

• One recent study revealed that an area of the brain related to addiction and reward, the nucleus accumbens, lights up when a participant is shown calorie rich, fatty food compared to healthy food.

• Another area of the brain associated with pleased tastes and rewards, orbitofrontal cortex, is activated when we eat fatty foods.

• People are increasingly being exposed to food but living more sedentary lifestyles and therefore burning fewer calories.

• In fact some argue that the rise in obesity is a result of our bodies inability to adapt to the changing environment. (Which is the side I fall on)

10 Rules For Fat Loss

The following 10 rules are the starting point for an effective weight loss programme:

Drink at least 2 litres of fluids daily – water, zero-calorie flavoured water, herbal or fruit teas.

Fill up your stomach with large amounts of dark green, leafy, or root vegetables first, such as broccoli, cauliflower, spinach, green beans, cabbage, Brussels sprouts, peas, bell peppers, courgettes, aubergines, watercress, onions, carrots, butternut squash, and sweet potatoes.

Minimise the consumption of refined carbohydrates such as white bread, white rice, and pasta.

Instead, include beans, lentils, quinoa, and whole-grains (brown rice, millet, rye, oat, whole-wheat).

Each day, eat at least 2 servings of fresh fruit such as apples, berries, pears, or citrus fruit.
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Avoid sugary drinks, orange juice, natural or concentrated fruit juices and adding sugar to drinks.

Avoid sugar, sweets, cakes, biscuits, desserts, and pastries.

Avoid fried, burnt or browned food, hydrogenated fat, and excess animal fat.

Minimise the consumption of processed meats (sausages, ham, deli meats, and smoked meats) and party foods with chemical additives or artificial colours and flavours.

Limit alcohol intake to one alcoholic drink a week.

I hope these simple rules are of some use.

Gary

9 simple health goals that you can keep

Try these small changes to improve your health in 2021

1. Walk more

Brisk walking, even for just 10 minutes a day, can improve your circulation, boost your mood and improve your sleep. If you want to start walking more in 2021, try doing it in 10 minute chunks to make it less daunting. 

Remember, you can tell if you're walking briskly enough if you're able to talk, but you're breathing faster than usual.

2. Experience nature

Mental health charity Mind found that proximity to nature can have positive wellbeing benefits, including helping you feel more relaxed and less angry.

If your able visiting green spaces more often can be really beneficial. One study found, for example, that just hearing birdsong can boost mental well-being for four hours or more.

You can bring nature into your everyday life by having flowers in the house, looking after house plants, growing your own food or exercising outdoors.

3. Spend less time sitting down

Sitting is the new smoking – the body wasn't built for spending hours at a desk or in front of the TV. It increases your risks of cardiovascular disease, diabetes and breast, colon and colorectal cancer. Why not try the Pomodoro method to break up desk time.

Set a timer to break each hour into two 25-minute blocks separated by two five-minute breaks. Work intently during the work periods and move about during the breaks. Use your breaks to stand up, do a quarter squat, do some rotations, or just go for a walk round the office. This technique can also boost your focus when you're working.

4. Get good sleep

Being sleep deprived can negatively affect your mental and physical health. It can even make you prone to major illnesses, from obesity to depression. Reducing screen time before bed, sleeping in a cool room, and going to bed at the same time each evening all help with a good night's rest. Apps such as Sleep Cycle can help you pinpoint any issues and help you to improve your sleep. For more tips, see our article on how to improve your sleep.

5. Stretch

Many of us want to become more flexible and introducing stretches into your daily routine can help you achieve that. Dynamic stretching can help improve flexibility and range of movement, and decrease the risk of injury.

Make a habit of stretching when you wake up, or while you're waiting for the kettle to boil. Discover more ways to boost your flexibility, including stretches to try.

6. Make food more fun

Challenge your self to cook and eat something one new recipe every week. As well as vitamins and minerals, there are hundreds of micronutrients known as phytochemicals in food. Eating a wide variety of food is an easy way of ensuring we get a good nutritional mix. If you're looking to shake things up, why not try one of our delicious, healthy recipes, with ideas for breakfast, lunch and dinner.

7. Plan meals

A focused food shopping list cuts calories and waste, and saves money, as you only buy what you need (and throw nothing away). Take the time to plan your meals, and write out a list before you go to the shops.

8. Reach out to others

We're all busy, but in 2021 take time out for your relationships. The Mental Health Foundation says that having good quality relationships can help us to live longer and happier lives with fewer mental health problems. 

Try to schedule calls (or in-person meetings) with your friends on a regular basis rather than leaving it up to chance. You can increase your sense of belonging by joining clubs or volunteering in your area. If you can't get out and about, there are plenty of online communities you can join - from book clubs to parent/grandparent groups. For your romantic relationships, reflect on whether you're in a healthy relationship.

9. Drink plenty of water 

Drinking enough water is crucial to good health. The NHS recommends drinking 6-8 glasses of water a day (or 1.5 to 2 litres in total). This includes lower fat milks, and low sugar or sugar-free drinks, tea and coffee within this intake. 

You can meet this target by buying a reusable water bottle and keeping it with you throughout the day. If you know your bottle holds 500ml, you know you have to refill it 3 to 4 times to drink the recommended amount. Don't forget that you need more water if you exercise, or on hot days.