Eight causes of overeating

There are many cause of overeating and a few reasons why people are over but one of the main reasons I believe is overeating. When I say overeating I mean that over the course of the day instead of eating 1500 to 2000 calories or so an average person will eat a lot more. There are eight causes that I can think of for overeating and if you look at this list, no matter whom you are, you will find some triggers to eating excess calories.

Finding Your cause of overeating

1. Skipping meals and snacking Our first cause of overeating is inconsistent eating. Your body seems to work like a pendulum where if you eat enough food in a meal it will hold you over until the next meal, but, if you skip a meal you body will overcompensate and you will end up eating far more the next time then you would have at the regular time. This is why skipping meals is so bad.

2. Lack of sleep This is my real cause of overeating. If you are tired you lose self control and you will also eat things that you should not just fro a bit of a blood sugar jump. This is very evident I find on my Fridays when I will be a little sleep deprived and will eat too much sugar compared to Monday when I feel well rested.

3. Large Portions Portion control is the biggest change that most people can make in their diet. If you figure out how many calories that you need in a day and divide it by six to make three meals and three snacks you will find that your portions should probably not be as big as you are eating now. Try using a smaller plate and just eat until you are satisfied instead of how much is on your plate. This cause of overeating is terrible because you will not be able to use those calories anyway

4. Heavy heavy foods Bagels, as a casue of overeating, are one example of a food that is very heavy. Low in water content and high in carbohydrates. You should look at your diet and see if there are any examples in it of these kinds of foods; some more examples would be greasy fried foods and even heavy pastries.

5. TV commercials or food smells This is a favorite cause of overeating for me. I will be sitting at home watching evening TV and there will be a hamburger commercial on. Now I am a big eater of hamburgers but at 9:00 at night? That is crazy. The other one to me that is a tough one is Kentucky fried chicken. Interestingly enough the KFC smell makes me crazy when I am driving by in the car but not when I am riding by it on my bike. I once had a very bad reaction to the greasiness in a KFC drumstick and haven’t eaten any in at least 8 or 9 years now so I never succumb to the smell but it smells great anyway.

6. Not enough Fiber One way to stop overeating is Fiber and roughage is always good for filling you up. If you do not eat enough fiber in your diet you will take in extra calories just to help fill you up. A bowl of all bran to kick off your day would probably be enough.

7. Artificial Sweeteners Aspartame and Saccharin are examples of artificial sweeteners that will cause you to over indulge in a food because it is low calorie. But wait! What about the fat. Just because a food has not sugar does not mean that it is not low in calories. You can stop overeating by simply taking those diet drinks as causing fat problems.

8. Stress Our last cause of overeating is stress. Stress causes some people to overeat. When you are tense or anxious do you go for extra food or snacks? If so you should be the kind of person with a fridge full of crunchy veggies like carrots and celery so that you have a less high calorie snack to be eating in those tough times. Also getting to the root of the stress and dealing with it and throwing some exercise into your schedule to help keep your attitude on a more even keel will also help.

What is your biggest cause of overeating?

This is really something to think about as just making sure that you know what the triggers are for your cause of overeating will be enough to avoid them in the future.

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Evil Halloween Candy

Those little Halloween candies looking at you from the bowl, little, bright colored and just jumping up with the sweet chocolate that you know that you love so much are very very evil.

You know you want one, you yearn for one or two but as you try you just can not say no….or can you?

Halloween Candy Calories

Halloween candy is some of the worst stuff that you can eat.

• It is small so you do not worry too much about the calories (even if you eat 20),
• it is high in saturated fat,
• and there is so much around at this time of year that it is hard to avoid.

In fact it would be hard to find an office building anywhere in america that does not have a few bowls of Halloween candy lying around on November 1st.

Here are the calories for some Halloween candies:

Nestle’s Crunch – Fun Size 3 bars=210 calories
Peanut M&M’s – Fun Pack 2 bags=80 calories
M&M’s – Fun Pack 2 bags=180 calories
Snicker’s – Fun Size 2 bars=160 calories
Milky Way – Fun Size 2 bars=150 calories
Kit Kat – Fun Size 2 bars=100 calories
Hershey Chocolate Bar – Fun Size 1 bar=90 calories/ 5grams of fat
Reese’s Cup – 1 cup=80 calories
Butterfinger – Fun Size 1 bar= 100 calories
Twix – Fun Size 1 bar= 80 calories
York Peppermint Pattie – 1 pattie=70 calories
Twizzlers – 1 treat size pkg= 45 calories
Almond Joy – 1 snack size bar = 90 calories
Milk Duds – 1 treat size box = 40 calories
Butterfinger – 1 snack size bar = 100 calories
Milky Way – 1 snack size bar = 90 calories
SweetTarts – 1 treat size pkg. = 50 calories
1 Tootsie Pop – 1 pop = 60 calories
1 Tootsie Roll – 1 small roll = 13 calories

Note: Calorie content is based on 1 serving of Halloween snack or fun size packages, not full size servings found in the candy aisle.

If you are not worried about all of these extra calories over the next week that is fine, but if you would like to avoid Halloween candy and the calories that they offer here is a few tips.

1. Change the way that you think about the little Halloween candy. Most of us will associate these candies with childhood and that carefree feeling, instead think of them as something that will raise your blood sugar and make you jumpy.

2. Eat properly so you can stay away from Halloween candy. If you keep yourself on track for eating then avoiding the Halloween candy is easier because you will not be hungry.

3. Only buy the Halloween candy that you do not like. What may be tough for someone to resist may not be too hard for you to resist.

4. Decide what you are willing to eat ahead of time. Look at the list above, there are some good decisions that you can make that will stop you from making this a gain holiday by eating the right Halloween candy. I am a big fan of Tootsie Rolls and those are apparently OK to eat.

5. Just stay away. there is some willpower involved in not eating the things that we are not supposed to eat. Have some willpower and you can stay away from treats, it is only a one week holiday anyway, right?

 

Paul Kriegler from Life Time’s Weight Loss Team gives a few easy steps you can do at work this Halloween season to avoid screaming at the scale:

Ditch the break room: Coworkers are infamous this time of year for bringing in treats to share during or even after the holiday (so they don’t eat them at home!).  Don’t fall for those temptations of freebies and instead, try to encourage more walking trips during your break times.  If you like to share, bring in some seasonal apples and heat up some almond butter with cinnamon for a nice dip.

Procrastinate: If you are planning to give out candy on Halloween night, don’t by that candy until the day or two before the event.

Rest assured, the grocery stores will have plenty leading up the day – you might even get it on sale – but it will also help you avoid eating or snacking on it yourself.

Trick or treat with your kids: Halloween creates the opportunity to get exercise and more steps in!

Make a goal of how many houses you’ll visit and make sure everyone is wearing comfortable, exercise shoes.  Halloween might actually be one of the few holidays that encourages movement.

Skip the fun-sized: Skip the fun-sized candy bars and choose individual servings of trail mix made with nuts, raisins or dried fruit, pretzels, and a sprinkling of chocolate pieces for a protein-packed snack will help you nix the munchies without leaving you feeling deprived

Check the ingredients: Life Time has just introduced a new app for your phone. The Healthy Pantry App helps spot artificial ingredients and common allergens in many packaged foods and beverages by simply scanning a food item’s barcode to see specific information about its ingredients.

It’s as easy as red, yellow and green! Practice scanning Halloween treats with your kids to help them identify healthier Halloween options.

Be a healthy party planner: Don’t use the excuse that Halloween gatherings take your focus off your Healthy Way of Eating. Take charge of your Halloween plans, and delegate who brings what dish.

Volunteer to steer the menu options toward more whole foods and fewer processed carbohydrates. Plan on bringing one of the main dishes to ensure everyone (including you!) has a healthy, filling food option.

If you don’t want the hassle of planning, bring your family to any Life Time location for Spooktacular- a healthy Halloween event. Kids of all ages will enjoy games and activities, a costume contest and more.

Don’t drag out the holidays…it’s a long season: Halloween is one day; have fun and indulge a bit, but get right back into habits the next meal or day.  Don’t justify an entire weekend of indulging only to be spooked by the scale or tight pants and low energy next week.

The post Evil Halloween Candy appeared first on Fitness Tips for Life.

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Planning your Christmas day eating and exercise

Thanksgiving and Christmas are my favorite eating days of the year. Christmas dinner is now only a couple of days away and the Turkeys and Hams have already been bought and are waiting to be eaten. Every year I get up early on Christmas morning and eat and drink my way through the day and end up feeling boated and a little off by the end of the day.

I have thought about how best to get through the day and have the following tips. Remember that so much about Christmas is about lounging around and visiting with family and friends and this year if you plan to be moving a bit you may feel a lot better for it as you sit down to eat that big delicious meal. I have tried to put all of these ideas in order so that it is a bit easier to follow.

1. Decide what you are going to eat during the day is morning. Think about 3 meals and 3 snacks. No one says you can’t have a snack, then dinner a while later and then desert a while after that.

2. Get some exercise right after you get out of bed. Well we may have a little bit of a problem with this as the two little ones are going to want to eat presents right away and they will dictate the first hour or so. But after that if you can get the blood flowing is would be great. This will help you focus on your fitness and make you aware of how your body feels that day.

3. Drink lots of water throughout Christmas day starting in the morning. We all know how important it is to drink water and to stay hydrated. Also the Water will keep your body from feeling hungry throughout the day and let you feel a little fuller.

4. Eat a small breakfast to set up a slow eating day. Maybe some All Bran or something else filling would be good. I like to load up on the fruit if I know that I am going to have a busy day out and about as I know I will not get a chance to eat fruit later and it makes your breakfast a lot more interesting, colorful, and better.

5. Again you should have a fairly small lunch. but make sure that it is a complete meal and not a meal of candy and chocolate. This is where the morning planning will have helped as you may be out of the house and you do not want to resort to fast food.

6. Try to have some kind of snack a couple hours before dinner and then a walk. This is your first real chance to make a difference in your eating for the day that may normally be bad. Try making something interesting and out of season. I love fruit salad so you could always make a fruit salad and have it over low fat frozen yogurt. The great reason for this is that the Turkey and the rest of the food smell great I am always feeling so hungry all afternoon just smelling the food that the dinner itself is pure gluttony, this can be avoided by not starving yourself through the afternoon.

7. Eat everything at dinner but only small portions of each food. I am not sure about you but we have a large Christmas celebration with about 15 people and have ham, turkey, two kinds of potatoes, six vegetables and a couple of kinds of buns or bread. It is not the amount of food that matters but the trying of all of the foods at the table. Remember you can have leftovers for days in small servings as well.

8. Go for another walk if the weather is good. The worst thing to me is that after having a great Christmas dinner there is no energy outlet so you end up just sitting and almost falling asleep from the tryptophan in the turkey and then you don’t want to get up at all. Why not instead take a little walk around the neighborhood?

9. Dessert. If at all possible try to make a dessert yourself as then you can be sure how good or bad it is for you. My wife is always the designated dessert person for family get togethers as she makes stuff that is not quite as bad for you but always different and always really great tasting. One of the favorites these days is angel food cake with strawberries and Cool Whip

10. Try to keep things interesting for the evening. Having an interactive game to play or have the kids putting on a play is great. What you want to do after dinner and dessert is keep away from the regular habit of snacking even though you are full.

Christmas is a day that people always associate with a lot of food and what I have in mind is not to have you starve yourself on Christmas in the name of dieting but instead just make sure that you have a great day of moderation and eat some healthy snacks to keep yourself from eating too much heavy food and to feel a bit better about yourself the next day.

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Halloween Candy Eating Tips

Halloween Candy Eating Tips. Kids love candy and Halloween is a great time to celebrate that love. However, what is a parent to do if they are worried about tooth decay from all this candy consumption? Candy usually contains sugar, which the bacteria that cause tooth decay dine on.

Halloween Candy Eating Tips

So eating a food loaded with carbohydrate or sugar feeds the bacteria that cause tooth decay. Consequently, to avoid negative impacts from candy, we have to do two things:

Halloween Candy Eating Tips

1) Avoid excessive consumption of these sugary treats and

2) Lessen the amount of time the sugar is present in the mouth.

As the owner of Mitchell Dental Spa, a dental spa facility in Chicago’s Water Tower Place, I’d like to offer the following Halloween Candy Eating Tips to for protecting your kid’s teeth at Halloween. Do you have any Halloween Candy Eating Tips of your own?

Examine your child’s candy to see if it meets your approval

• It is okay for your child to eat any candy that you approve of, but to help lessen the chance for tooth decay, have them brush as soon as possible (after eating the candy). If a child or adult brushes right after, the impact of the candy on the teeth is minimal.
• Avoid sticky candy such as taffy, gummy bears, caramel, etc.  Sticky Candy adheres to teeth and causes decay
• Kids can eat candy ANYTIME, there is not a good time of day/night to eat candy
• Prior to Halloween, visit your dentist to have sealants put into the child’s teeth grooves

Second Halloween Candy Eating Tips is if brushing soon after eating

is not possible, then try the following

• Consume the candy with a meal. The increased saliva production while eating will help wash the sweet off the teeth.
• Rinse the mouth with water.
• Chew a sugarless gum (especially those containing xylitol) after snacking on candy. The increased saliva from chewing will help wash the sugar off the teeth and xylitol gums help control the bacteria that cause tooth decay.
• Eat the candy quickly in one sitting to decrease the amount of time it is contact with the teeth. Avoid eating any candy slowly over an extended time or over multiple sittings. Recent studies have shown that the length of time eating a sweet can be more harmful than the amount of sweets consumed. This means hard candies, breath mints, etc. (long residence time in the mouth) can actually be worse for your teeth than a chocolate candy bar (shorter residence time in the mouth).

Halloween Candy Eating Tips is to avoid sugary sodas

1) Loaded with sugar (often over 10 teaspoons per 12 ounce serving),
2) Are acidic enough to dissolve away tooth enamel, and
3) Are often sipped for long periods of time, resulting in teeth that are being bathed with sugar and acid almost continuously throughout the day.

For more information, please visit www.MitchellDentalSpa.com.

I know that my son is a big candy eater but my daughter is not. So please give me some Halloween Candy Eating Tips of your own.

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10 Weight Loss Foods

I have always been a big fan of finding out what foods are best for weight loss and which are not so good.

Tom  Venuto used to be a Natural Pro bodybuilder and after he retired he wrote a book on losing weight that includes weight loss foods of course.

I found one of his articles on 10 weight loss foods for burning fat fast and thought it would be interesting stuff to let you know about.

Keep in mind that all of these foods are just foods to use more in your diet and the description of these weight loss foods is very good to know.

Toms Intro About How To Use His Fat Loss Foods

Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest of weight loss foods.

It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat.

But of course people also want to be taken by the hand and told exactly what fat loss foods to eat themselves while on fat-burning or muscle building programs.

What are the Top Weight Loss Foods for You?

Of course, I can’t tell you what weight loss foods YOU should eat because I don’t know your likes and dislikes, not to mention whether you have any intolerances, allergies or foods you don’t eat for ethical reasons, etc.

What I CAN do is show you what I eat, which has helped me keep my body fat under 10% all year round and peak in the low single digits when I want to get cut for competitions or photo shoots.

I put together 4 separate “top 10” lists of healthy foods to feed your muscle and burn fat.

Exact quantities and menus are not listed, just the individual foods, and of course my food intake does vary.

I aim to get as many different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time.

The list above is actually a set of Four Lists of fat loss foods

• 10 top natural starchy carb and whole grains
• Top 10 top vegetables
• Top 10 lean proteins
• Top 10 fruits

Read more about the top fat loss foods at Toms Site

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