9/20/23
I am awake & getting caffeinated.
Getting to work but not feeling fully awake.
It is still hard not to weigh daily.
In the past, if I didn't weigh every day, it meant that I was gaining.
So the challenge is to stay on track but without that daily number.
The drawback of the daily number though is that it can mess with your head.
Not weighing every day means that my mental state is not getting messed up daily. I don't walk around with a cloud over my head because of a high number. [That would often cause a binge]
So..... my thoughts are. It is a mixed bag.
It is especially hard since I am sick and can't exercise right now.
But... I shouldn't need to be exercising. I should be focusing on the food.
It is hard when you are so used to shoving snacks in your face. So I am focusing on not doing that LOL.
Focus on what you can do, today:
Intake
Tea/coffee
Water
Supplements
Stand
Distract
Overcome temptations
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Coeliac Disease vs Gluten Intolerance: Understanding the Differences and Managing Your Diet
For those with gluten intolerance (not coeliac disease), there may be potential to increase gluten tolerance gradually.
Read more by clicking the link.
Navigating the complexities of dietary restrictions related to gluten can be challenging, especially when distinguishing between coeliac disease and gluten intolerance. While both conditions dictate a need for careful dietary management, they differ significantly in their origins, symptoms, and treatment approaches. This blog aims to elucidate these differences and explore how those with gluten…
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What is the right diet for losing fat?
The right diet for losing fat varies from person to person based on individual factors such as age, gender, weight, activity level, and any underlying health conditions. However, there are some general principles that can help:
Caloric Deficit: The most important factor in losing fat is to consume fewer calories than you expend. This creates a caloric deficit, prompting your body to burn stored fat for energy. You can achieve this by reducing your calorie intake, increasing your physical activity, or a combination of both.
Balanced Macronutrients: Your diet should include a balance of carbohydrates, proteins, and fats. Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.
Protein Intake: Protein is crucial for preserving muscle mass while losing fat and can help you feel full and satisfied. Aim to include a source of protein in each meal, such as lean meats, poultry, fish, eggs, dairy products, legumes, tofu, or tempeh.
Healthy Fats: Include sources of healthy fats in your diet, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats can help keep you full and support overall health.
Complex Carbohydrates: Choose complex carbohydrates over simple ones. Whole grains like quinoa, brown rice, oats, and whole wheat products provide fiber, which can aid in digestion and help you feel fuller for longer periods.
Portion Control: Be mindful of portion sizes to avoid overeating. Use smaller plates, measure your servings, and pay attention to hunger and fullness cues.
Limit Processed Foods and Added Sugars: Minimize your intake of processed foods, sugary snacks, and beverages as they tend to be high in calories and low in nutrients. Opt for whole, unprocessed foods whenever possible.
Stay Hydrated: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger, leading to unnecessary calorie consumption.
Meal Timing: Some people find success with intermittent fasting or eating within a specific window of time each day. Experiment with different meal timing strategies to see what works best for you.
Consistency and Patience: Losing fat takes time and consistency. Focus on making sustainable changes to your diet and lifestyle rather than seeking quick fixes.
Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat slowly and mindfully, savoring each bite, and stop eating when you feel satisfied, rather than full.
Include Fiber-Rich Foods: Fiber-rich foods such as fruits, vegetables, whole grains, and legumes can help regulate digestion, keep you feeling full, and support overall health.
Limit Liquid Calories: Be cautious of high-calorie beverages such as sugary sodas, fruit juices, and alcoholic beverages, as they can contribute to weight gain without providing satiety. Opt for water, herbal tea, or other low-calorie options instead.
Be Flexible: Allow for flexibility in your diet to accommodate social occasions or cravings. It's okay to enjoy treats in moderation, as long as they fit within your overall calorie and macronutrient goals.
Track Your Progress: Keep track of your food intake and progress toward your goals using a food diary, mobile app, or other tracking tools. This can help you stay accountable and make adjustments as needed.
Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Inadequate sleep can disrupt hunger hormones and metabolism, making it harder to lose fat.
Manage Stress: Chronic stress can lead to overeating and weight gain. Practice stress-reducing techniques such as mindfulness, meditation, yoga, or spending time outdoors to support your fat loss efforts.
Include Strength Training: Incorporate strength training exercises into your fitness routine to build and maintain muscle mass. Muscle tissue burns more calories at rest than fat tissue, so increasing your muscle mass can help boost your metabolism.
Stay Consistent: Consistency is key when it comes to fat loss. Stick to your healthy eating plan and exercise routine even on days when you don't feel motivated. Small, sustainable changes over time can lead to significant results.
Seek Support: Surround yourself with supportive friends, family members, or online communities who can encourage and motivate you on your fat loss journey
Having a support system can make it easier to stay on track and overcome challenges.
By incorporating these additional points into your fat-loss diet, you can optimize your efforts and increase your chances of success. Remember that what works best for one person may not work for another, so it's essential to find an approach that fits your individual preferences, lifestyle, and goals.
Before making any significant changes to your diet, it's a good idea to consult with a healthcare professional or a registered dietitian, especially if you have any underlying health conditions or dietary restrictions. They can provide personalized guidance tailored to your individual needs and goals.
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