Easy Diet Tricks to Jump Start Weight Loss
We all know that losing weight is one of the hardest things to do. One reason is because people focus more on what they are eating than how they are eating. Although choosing healthier foods is the best way to lose weight and live a healthier life there are also some small tricks you can do to start shedding a few pounds before you are ready to give up those not so healthy snacks:
1.) Everything in moderation! If you eat something with lots of calories, fat and sugars only eat a few bites just to fulfill that craving. If you lack the self control than buy those 100 calorie snack packs (although they aren’t the most substantial calories you’ll be much better off than eating an entire bag of chocolate or potato chips!)
2.) Eat small meals throughout the day. This makes it easier for your body to burn off those calories instead of storing them as fat. This means that you’ll eat throughout the day–the goal is to never be hungry and never be full–you always want to be satisfied.
3.) Eat a low sugar breakfast (and preferably low sugar all day.) Breakfast will jump start your metabolism early in the day and keep blood sugar levels low throughout the day. This will help you avoid the feeling of hunger when you crash from your sugar high 
4.) Try to eat slowly. It always takes a bit to realize how full you are.
5.) Have dinner be your smallest meal. If you are sedentary after dinner that means your metabolism is too. This means that you are much more likely to store your dinner as fat. If a big dinner is unavoidable, then just make sure you are active afterwards. This doesn’t mean you have to go on a run, just do the dishes, take your dog on a walk, anything to keep your metabolism going for as long as possible.
6.) What you eat should depend on your activity level afterwards. If you are being more active than you are allowed to eat carbohydrates (meaning whole wheat, fruit, vegetables, etc.) but if you are going to be more sedentary than eat more protein (chicken, fish, lowfat dairy).
7.) Drink lots of water throughout the day. This will fill you up and keep your metabolism going all day.
8.) DON’T STARVE YOURSELF!!! This will just stop your metabolism which defeats the whole purpose…
9.) Find out what your metabolism is! It helps if you know how many calories you should be eating each day… everyone’s metabolism is different there is no magic number of calories for weight loss…
And let us know if we can help!
New Sugar Guidelines and 40 Negative Effects of Sugar
American Heart Association Issues First Ever Guidelines on Sugar Consumption
The American Heart Association (AHA) has published a set of guidelines related to sugar consumption. They address the amount of added sugar to America’s diet. Currently, the average American diet consists of nearly 22 tsp of added sugar per day, roughly 355 calories. The AHA guidelines suggest that women not consume more than 6 tsp (approx. 25 grams and 100 calories) of added sugar per day while men not consume more than 9 tsp (approx. 37.5 grams and 150 calories).
While most people are familiar with added sugar as the white table sugar (sucrose) that gets scooped into coffee, one problem with adherence to these guidelines is the lack of general knowledge about what else constitutes “added sugar.” Some of the common added sugars include: corn syrup, dextrose, corn sweetener, maltose, malt syrup, glucose, molasses, sucrose, syrup, and high fructose corn syrup. These ingredients are commonly found in candies, cakes, cookies, and soft drinks. Other sugars, the naturally occurring ones such as fructose and lactose, can be found in fruit and dairy products.
Sugar can be linked to heart disease. “Although added sugar is not directly linked to heart disease, it is associated with risk factors such as obesity, high blood pressure, high levels of triglycerides, and high levels of C-reactive protein, which has been linked to oxidative stress and inflammation,” said Linda Van Horn, a registered dietitian and chair of the AHA’s Nutrition Committee. When you compare common foods containing added sugar with naturally occurring sugary foods such as fruits or dairy products, the nutritional value of those latter foods is evident in the fact that they contain calcium, protein, vitamin D, and phytonutrients.
Sugar is a primary preservative and can be found in surprising quantities in what most would presume are non-sugary foods. For instance, most packages of macaroni and cheese contain more than 15% sugar, which explains why it can stay on the shelf for two years and still be edible and why kids like it. Simple sugars combine with processed carbs encourage hyperinsulinemia which is associated with fat storage and increased risk for obesity and then consequently diabetes.
40 Negative Effects of Sugar:
1. Sugar can suppress the immune system.
2. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
3. Sugar produces a rise in triglycerides, a leading cause of heart disease.
4. Sugar contributes to the reduction in defense against bacterial infection.
5. Sugar can cause kidney damage.
6. Sugar reduces high density lipoproteins (good cholesterol).
7. Sugar leads to cancer of the breast, ovaries, intestines, prostate and rectum.
8. Sugar consumption is the top cause of type II diabetes, as it increases levels of glucose and insulin.
9. Sugar interferes with absorption of calcium and magnesium.
10. Sugar weakens eyesight and can cause cataracts.
11. Sugar can cause hypoglycemia (low blood sugar levels).
12. Sugar can produce an acidic stomach.
13. Sugar malabsorption is frequent in patients with functional bowel disease.
14. Sugar consumption can cause aging.
15. Sugar consumption is the top cause of tooth decay.
16. Sugar use cause overeating and therefore contributes to obesity.
17. High intake increases risk of Crohn’s Disease and ulcerative colitis.
18. Sugar can cause changes associated with gastric or duodenal ulcers.
19. Sugar can cause arthritis.
20. Sugar can cause asthma.
21. Sugar can cause yeast infections.
22. Sugar can cause gallstones to form.
23. Sugar can cause appendicitis.
24. Sugar can cause multiple sclerosis.
25. Sugar can cause hemorrhoids.
26. Sugar can cause varicose veins.
27. Sugar can elevate glucose and insulin responses in oral contraceptive users.
28. Sugar can contribute to osteoporosis.
29. Sugar can cause periodontal disease and contributes to saliva acidity.
30. Sugar can cause a decrease in insulin sensitivity and glucose tolerance.
31. Sugar can decrease growth hormone.
32. Sugar can increase the systolic blood pressure.
33. Sugar can cause drowsiness and decreased activity in children.
34. Sugar can cause migraine headaches.
35. Sugar can interfere with the absorption of protein.
36. Sugar causes food allergies.
37. Sugar can cause toxemia during pregnancy.
38. Sugar can contribute to eczema in children.
39. Sugar can cause emphysema.
40. Sugar can promote an elevation of low density proteins (LDL).
