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September 5, 2013
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In Today's Issue
- Are Your Genetics Keeping You Fat? (1 tip to change fast)
- Lose Weight without The Diet: 12 True Tips
- The Healthy Back Institute's Back Pain Relief Journal
Are Your Genetics Keeping You Fat? (1 tip to change fast)
Ever heard the excuse "I'm overweight because of my genetics"? Are several members of your family overweight and you just figured, you were stuck that way too? Well, I have great news. Recent studies reveal that being overweight has NOTHING to do with genetics and EVERYTHING to do with your lifestyle. BUT, if you make the wrong choices… well, you know how that ends. Click through to find out how Dr Charles can make a difference for you in just 3 to 10 days. click here to learn the 1 thing that makes a difference...*Disclosure: compensated affiliate*
Lose Weight without The Diet: 12 True Tips
Dear Reader,
Before you dismiss what we're saying out of hand, look again at the headline for this article. It doesn't say effortless, or quick... that's because none of the suggestions to come are easy fixes - they will call for effort and attention. But if you put in the effort, they will work like a charm.
1. Set a timer for 20 minutes and do not finish your meal until the timer goes off... no wolfing down distractedly. Savor each and every bite, make it last, concentrate and pay attention to the experience. Pacing your meals in this way allows your body's natural fullness hormones to kick in.
2. Get enough sleep as an extra hour a night could help you drop 14 pounds a year, so says research from the University of Michigan that found when sleep takes the place of idle action (mindless snacking) you can cut calories by 6%. There's also evidence that not getting enough sleep pumps up your appetite so that you're unusually hungry.
3. Serve (and eat) more veggies at your meals - instead of one try preparing two or even three per meal and you'll eat more without really trying all that hard. There's science that says a larger variety tricks people into eating more food, and getting more fruits and veggies in is a great, diet free way to lose weight.
4. Broth based soups are great, so add one to a meal and you'll be fuller on fewer calories. Great, tasty choices are soups like minestrone, tortilla soup or Chinese won-ton. Soup is especially good early on in a meal as it slows down your eating and fills you up. Low sodium broths are best, and watch out for creamy choices that are usually sources of more fat and calories.
5. Whole grains like brown rice, barley, oats, buckwheat and whole wheat are also smart additions to what you eat regularly. Not only do they help fill you up with fewer calories, they might help your cholesterol numbers too.
6. Hang your "skinny" clothes where you'll see them every day so that your eyes stay on the prize... the reason for controlling what you eat. You want to pick something that's just a little too snug, and get into that first, then pull out something a bit tighter for motivation going forward.
Continues below...
*Highly Recommended*
The Healthy Back Institute's Back Pain Relief Journal
Jesse Cannone, co-founder of The Healthy Back Institute, has helped over 50,000 "lost cause" back pain sufferers finally get lasting pain relief. Now, he proclaims... For 15 years their step-by-step system has helped over 50,000 people who've suffered from scoliosis ... herniated discs ... sciatica ... arthritis of the spine ... spinal stenosis ... lower back pain ... upper back pain and more... It only takes a few minutes per day. Click through to read their free report here today...*Disclosure: compensated affiliate*
Lose Weight without The Diet: 12 True Tips Continued...
7. Skip bacon, as if you say "no" to those two strips at breakfast or as part of your noonday meal you'll save about 100 calories, a 10-pound weight loss over the course of a year.
8. Build a better pizza by choosing veggie toppings instead of the meats and you'll shave 100 calories from the meal. Go light on cheese (or use reduced fat cheese) and try for a thin, bread like crust made with just a bit of olive oil.
9. Drink smart, by replacing one sugary drink (think regular soda, sweetened ice tea, coffee drinks) with a seltzer or water you'll also keep from taking in almost 10 teaspoons of sugar. Flavor can come from lemon, mint or frozen strawberries. Fascinating that liquid sugar in soda bypasses the natural fullness cues of the body. One research project found that when given an extra 450 calories a day (jelly beans vs. soda) the jellybean eaters unconsciously took in fewer calories over the course of the day. Not so for the soda drinkers, they gained 2.5 pounds over the four-week study.
10. Use a tall, thin glass to cut the calories from your drinks. This simple step can have you dropping weight without a diet because you'll be drinking 25-30% less.
11. Limit alcohol, and when you do indulge, follow the first drink with a low calorie, non-alcoholic drink like sparkling water and stick to that. Alcohol can also ease your resolve, allowing you to munch on calorie laden things there in front of you, without realizing how much you're eating.
12. Drink green tea as some studies suggest this drink can stoke the body's calorie burning engine, possibly because of phytochemicals known as catechins. It's refreshing and not loaded with calories to boot.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
P.S: The Healthy Back Institute's Back Pain Relief Journal
Jesse Cannone, co-founder of The Healthy Back Institute, has helped over 50,000 "lost cause" back pain sufferers finally get lasting pain relief. Now, he proclaims...
For 15 years their step-by-step system has helped over 50,000 people who've suffered from scoliosis ... herniated discs ... sciatica ... arthritis of the spine ... spinal stenosis ... lower back pain ... upper back pain and more...
It only takes a few minutes per day.
Click through to read their free report here today...
*Disclosure: compensated affiliate*
Sources:
http://www.webmd.com/diet/ss/slideshow-no-diet-weight-loss
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