New Pyramid Diet |
Healthy Dieting Tips |
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More Diet Tips:
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Mind What You EatMind what you eat: Too often, we eat without noticing or appreciating the food. Think about your last meal. Can you recall if you enjoyed it? Can you recall it at all? Do you find yourself eating something not because you are hungry, but because you just want it? In a recent study, when people were asked to list all of the foods they had eaten at the end of the day they could remember, on average, only about 65% of what they had actually eaten. Such absent minded eating can lead to unintended weight gain. Simply being inattentive to what you eat does not translate into eating less. A healthy alternative is to do what we call eating "mindfully," paying careful attention to what we eat. Remember: Food is medicine, the grocery store is the pharmacy, the refrigerator is the medicine cabinet. And remember: "You are what you eat." Motivate yourself: Once you decide to start losing weight, your chances of success increase if you take the time to motivate yourself. First, draw a clear picture of why you want to lose weight. Write down three to ten specific reasons. Place these reasons where you will have to read them everyday. For many people the main reason is health. For others it may be an emotional decision. You want to be pleased with what you see in the mirror. More diets fail from a lack of motivation than a lack of will power. Set realistic goals: A healthy short-term goal is to lose two pounds per week. Given that, look at a calendar and determine when you can expect to reach your weight goal. "Lose twenty pounds in ten weeks." Write the date down. The "New Pyramid Diet" should bring you quicker results. Better to be pleasantly surprised than bitterly disappointed. Now you have a weight goal within a reasonable time frame. Don't get angry at yourself if you don't lose weight on your schedule. Just get angry if you are not losing any weight! You should avoid eating the same boring foods. You'll soon be saying, "I can't follow this diet!" Anyone who is sufficiently motivated can follow the "New Pyramid Diet" Weight Loss Program. The key is to select a variety of foods from the food groups. Mindfully select the right foods to eat. Think of the typical American dinner plate: heavy on calories, fat and protein and light on carbohydrates. By contrast, the "Pyramid Diet" will give lots of space on your plate for pasta, potatoes, rice or other whole grains, fruits and vegetables. Put thought and time on the preparation of your grains, fruits and vegetables. This will help you de-emphasize meat, chicken or fish, which should be limited to three ounce servings (about the size of a deck of cards). When asked, "What's for dinner?" answer with a vegetable or grain, not a meat. Finally, make eating a special event. Serve your well planned and carefully prepared meal attractively in pleasant surroundings. Select the right exercises: do something you enjoy. Avoid the "chore" of exercising just to exercise. Being active will not only help you take of excess weight but also help maintain the loss for the long term. By performing a regular aerobic exercise such as walking or biking, you raise your metabolic rate and burn more calories. Forgive and forget and try again: Once you have successfully adopted a new attitude and learned to eat right for life, the challenge is to maintain that change. One key to doing that is not being too inflexible. Remember, most people have lapses and need to allow themselves some room. Feeling guilty and defeated by a lack of will power is a sure way to doom any diet. It may become a poor excuse to quit a diet. A championship team rarely has an undefeated season. But they wouldn't be champions if they decided not to try to win anymore games after their first defeat, would they? The point is to see your lapses as isolated slip-ups, not as total catastrophes. Instead of viewing your diet lapses as defeats, try to learn more from them. Note the sequence of events that proceeded them. Above all, watch what you're thinking. Tune out: "I'll never be able to do this in a hundred years." Change it to: "I can do it. I'm ready to take care of myself." You'll be surprised how much your body and others around you will notice the difference. |
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Plateaus - What Are They? |
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One of the more frustrating experiences while attempting to lose weight is when, after following the prescribed diet carefully, weight loss slows down and levels off at a level considered overweight. What happened? This is a "plateau" and is part of the body's reaction to dieting. The lower calorie consumption causes the body to shift metabolism into a slower "survival" mode. The body also seeks new fatty deposits it can burn for energy. Plateaus may last from 2 to 7 days, often depending on how much the dieter consumes during the plateau period and the weight of the dieter. Too often the dieter becomes frustrated during a plateau and consumes more calories/fats in bouts of "stress-relief" eating. This may lead to a cycle that dooms the diet to failure because the body processes the food into fat deposits as a nutrient insurance against the next calorie restriction. This "rebound" frustrates the dieter even more as weight increases. It is important for the dieter to understand that plateaus are temporary body adjustments to a change in eating habits and that weight loss will resume if the dieter can be patient and disciplined enough to maintain the diet even though results are not immediate. The "New Pyramid Diet" is not a temporary diet - it is a diet for the rest of life. Individuals have different metabolisms and their bodies react to diets uniquely. One person may experience quicker weight loss than another even if they eat exactly alike. The "fast" weight loser is NOT more successful than the "slow" weight loser. Such thinking is both misinformed about individual uniquenesses and destructive to the slower weight loser. The more accurate measure of eating the proper servings is the bathroom scale readout. The dieter who plateaus and experiences no appreciable weight loss for more than a week should start eating smaller servings - cutting down simple carbohydrates in the whole grain/pasta/rice group and fats in the dairy and meat groups. The "New Pyramid Diet" is a moderate carbohydrate/moderate protein/low fat diet. Your Grandmother was right - eat your vegetables! |
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Diet|New Pyramid Diet|New Pyramid Diet: Eat Right For Life! | Dieting Tips This new "common sense" diet is simply one of the best available... And it is free! This diet can help most lose weight, maintain healthy weight, eat healthier and live longer. This diet can help lower risks for heart disease, certain cancers, osteoporosis and conditions. The $mart $hopper Guide can help most make healthier food choices and save grocery money. The New Pyramid Diet is the last diet most will ever need. It is a diet for the rest of your life.
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