What Is A Healthy Low Carb Diet

What Is A Healthy Low Carb Diet

 


With all the adverse publicity on high protein low carb diet, how do you know what is a healthy diet to follow?

The new diet research says that rather than just limiting the amount of carbohydrates in your diet, you should be looking to eat only those that have a low GI index. The GI Index measures the speed at which glucose is released into your blood stream following consumption of a specific food. If you do not use all the glucose you consume, your body converts it to fat and stores it. Not ideal when you are trying to lose weight.

So how do you know if a food is low GI or not? Most supermarkets have now started coding their foods so you should be able to see from the packet. The foods that you would normally avoid on a diet also tend to be high GI i.e. cakes, biscuits, white bread, white pasta etc.

The good news is that chocolate is a low GI food but this doesn’t mean that you can eat loads of it! Avoid any added sugar based ingredients and opt for a plain bar of dark chocolate if you want to treat yourself.

Barley, quinoa, new potatoes and yams are all low GI foods so would be good staples for your healthy low carbohydrate diet. Apples, dried apricots, citrus fruits, plums and tomatoes are all good low GI fruits but avoid Watermelons, peaches and bananas.

You should increase the quantity of water you drink especially as most slimmers increase the amount of fiber in their diet by eating more vegetables. You should aim to drink at least 8 glasses of water a day. Drinking water helps to lose weight as we often misunderstand our body’s signals and eat when in fact we are thirsty.

When you are trying to follow a healthy low carb diet, it is useful to watch your portion size. As a nation, we are used to consuming large portions of everything. Reducing the size of our meals will help you to lose weight as will eating a little and often rather than one large meal a day.

Never skip breakfast as countless studies have shown that you re likely to consume more calories later in the day than you save by not eating this important meal. Eating soup – the old fashioned kind not the instant microwaveable variety, will help to keep your energy levels stable and lead to less cravings.

Drink skimmed instead of full fat milk. Eat low fat yogurts but watch for hidden sugars and sweeteners. Keep alcohol intake to a minimum as not only does it contain empty calories but also lowers our inhibitions leading us to eat the wrong foods.

Keep yourself busy. We often eat due to boredom rather than hunger. Get moving every day to increase the amount of energy you consume. Reducing your food consumption while increasing your activity will help you lose weight as will following a healthy low carbohydrate diet.

A Diet May Be A Four Letter Word, But It’s A Good One

 

 


If permanent weight loss is your goal, your key to success is not a diet.
Instead, you need to focus on several little things that you can easily do every day. The following tips focus on the two cardinal rules of weight loss: eat fewer calories and burn more calories. Follow them, and your weight will go down.

Make raw foods, especially raw vegetables, a cornerstone of any weight-loss diet. Cooking typically leaches vital nutrients and vitamins out of food. These losses are most evident with vegetables. Beyond the technical, nutritional benefits, a dieter will likely find that raw, fresh foods taste better than their canned, preserved or cooked, counterparts.

Splurge on a great tasting meal made of low calorie foods every once in a while. Some foods that fall under this category include lobster, shrimp, and salmon. You will be rewarding yourself with a delicious meal while still sticking to low calorie intake. Looking forward to these meals can help you stick to your goals.

The key to weight loss is taking everything in moderation. The goal is to stop excessive overindulgence. A small amount of saturated fat and carbohydrates is acceptable. Do not try to completely remove enjoyable foods from the diet. Instead, choose smaller portions and moderate the intake of unhealthy items that are not beneficial.

To enhance your weight loss efforts, you should try keeping a diary. By maintaining a journal, you can pinpoint triggers for emotional eating and overeating. To keep a weight loss diary, simply record what you eat and what you are thinking or feeling at the time, for example, whether you are feeling stressed or tired.

All fats are not bad. You need fat to survive. there are good and bad fats though and knowing which ones to eat and to avoid can help with making better diet choices. Try to avoid or minimize intake of saturated and trans fats. Try to eat more good fats like monounsaturated and polyunsaturated fats.

Eat at earlier times of the day, finishing supper while it is still early in the evening. The earlier you eat, the better your metabolism works it off. Studies show that your metabolism slows considerably during the night time as your body is preparing for rest. If you finish your dinner while it is still early, you will burn it off much quicker.

Not all fat is ‘bad'. In fact, our bodies need fat to aid nutrient absorption. It's just a case of choosing the ‘good' fat. Replace saturated fats and trans fats with monounsaturated and polyunsaturated fats. You will find these good fats in nuts, olive oil, tuna, salmon, peanut butter and soybeans.

Stress can not only cause your motivation to decrease when losing weight, but it can also cause your body to put on more fat around your midsection. Stress can also lead you to make poor choices when emotional eating hits. Try to cope with stress through exercise, meditation, or deep breathing exercises.

As you can see, these tips are all simple little changes that you can easily fit into your daily life. Although they are only small things, they can make a big difference over time. By making a commitment to trying each of these suggestions, gradually you will see your weight decrease and your energy increase.

Ways To Exercise For Weight Loss At Home

Ways To Exercise For Weight Loss At Home

 

Not everyone who wants to lose weight is prepared to go to the local gym or to join an exercise class. Going alone to the gym can be a depressing experience, and those that do go often lose motivation quickly, and find that they are avoiding going; the weight they lost going to the gym piles back on, but they are reluctant to start again. For those people, choosing to exercise for weight loss at home might be the perfect solution.

For those who want to stay in and exercise at home, buying a few pieces of gym equipment is a good idea: these pieces help the exerciser to focus, and provide a constant reminder that they need to be used. For anyone planning to exercise for weight loss at home, some good pieces to buy are:

* Treadmill – studies have shown this device is best at burning calories. Fold-away treadmills can help those who do not have much room for weight-loss exercise devices.

* Elliptical trainer – these little machines, sometimes called ‘cross' trainers, exercise both upper and lower body at the same time, by encouraging the person to perform ‘skiing' motions. They provide a quick method of burning maximum calories, ideal for the person who wants to exercise for weight loss at home.

* Rubber ball – available from gym shops, these balance balls help burn calories and increase stamina. Useful for giving muscles a ‘rest' without abandoning exercises altogether.

Once these items are purchased, plan a time every day when they will be used. First thing in the morning, or after coming home from work are good times to exercise – then the person can get on with the rest of their life.

Begin exercising by walking on the treadmill for about 20 minutes at a time. Start off slowly, and then build speed over time – as you get better on the treadmill, it can be used for longer periods every day. After 20 minuets step off the treadmill, drink some water, and perform some stretches.

On the second day, do a number of sit ups or crunches. Lay on the floor, arms behind head, and legs straight (sit ups) or bent (crunches). Raise the head and shoulders from the floor (being careful not to lift the head using the arms), as far as possible. It is not important if the head doesn't rise very far – what is important is flexing the abdominal muscles. Lower the head back down onto the floor, and repeat a further 9 times.

Next, sit on the Pilates ball with calves at 90 degrees to hips: use the ball to bounce up and down, flexing the leg muscles; repeat about 20 times. Then, lay on the ball face down; keeping the balance by having your feet on the floor, and arms behind head; push the head downwards and raise back up. Do this about twenty times in total. Once you are confident in performing these exercises, add weights to provide more resistance.

These are a few of the ways in which you can exercise for weight loss at home, without needing to buy an entire home gym.

Weight Loss Motivation

Weight Loss Motivation

Have you ever just felt like you were doing everything you were supposed to in order to lose weight and STILL weren't dropping the pounds?
During her journey to lose 40lbs in 16 weeks, my good friend Kim faced some pretty serious challenges with regards to her level of motivation.
Another friend of mine, Antonio Goodwin, who lost 4 inches from his waistline in 9 weeks with my program, faced the same frustration.
The problem was that at several times during their weight loss, they both felt as if they were not losing much weight and were not seeing results.
Now, a look at either of their before and after photos on my web sites shows that each of them made quite a substantial improvement in their bodies.
So what would make someone who's losing weight each week feel as if they were not?
I'll tell you exactly what. Its referred to as the emotional roller coaster.
This is how it usually goes:
You start a new diet or weight loss program. You're all excited to be doing something great for your health and the way you look, and you're sticking to the program, step by step.
Consistent action pays off and after a short while you start getting compliments about the pounds you're losing week by week.
Then all of a sudden, it all seems to stop. You can no longer see the physical changes in your body, and maybe you even have a moment of weakness and cheat a bit on your diet plan. So now you're frustrated and mildly depressed. You feel as if true weight loss may NEVER happen for you, no matter what you do.
TIME OUT.
The trick here is to not get stuck in your own frustration.
Now this is a tough one, because everyone and I do mean EVERYONE goes through this stage. Whenever I need to trim down for a photo shoot, I go through it as well.
One of the things that you must understand about the body is that for as long as you are doing the right things on a consistent basis it WILL respond with results.
The Jedi Mind Trick is that oftentimes the progress is subtle, or may be primarily taking place in an area that you cannot see as well.
For instance, my friend Kim loses weight in her back the fastest. Her frustration came because she did not see the fat loss on her stomach the way she would have liked to. Little did she know that from behind she looked like a completely different person.
Listen, the emotional roller coaster is an inevitable aspect of any worthy undertaking that we take on in life. Remember getting through college? Or maybe waiting for puberty to set in? How about paying off your debts? The mental battle while attempting to diet and/or achieve weight loss is no different.
So make a conscious decision to stick to your guns. Let it play out. Victory lies in having the strength to make it through the rough spots without cracking under the pressure and losing all that you've worked for. If you can just master getting past the point of frustration, before you know it you'll be seeing results again and getting more compliments.
Lawrence Cole
Your Lifestyle and Fitness Coach

The Whole Nine Months: Low Carb Diets and Pregnancy

The Whole Nine Months: Low Carb Diets and Pregnancy


It's very important to watch what you eat.
You are eating for two—which doesn't mean that you eat more (so say goodbye to that second slice of cake), but that you eat smart. You are your baby's only source of nutrients, and you need the proper balance of proteins, vitamins, minerals, fiber and carbohydrates.

That being said, most prenatal dieticians strongly advise against adhering to a strict no-carb diet. Without sufficient carbs, your body will produce a by-product called ketones during your blood stream, which can put your baby at risk for brain damage.

But what about low carb diets? Aside from the risk of mental retardation, there are some aspects of low carb diets that can worsen the discomforts of pregnancy. For example, low carb diets tend to have low levels of dietary fiber, which exacerbate the constipation that many pregnant moms suffer because of the required iron supplements. Also, most prenatal dieticians recommend taking a lot of fruit because of its rich vitamin content, but most of the items you'll find in a typical shake are banned by Atkins and South Beach because of the sugars.

But some doctors may recommend taking modified low-carb diets, especially if you are obese, suffer from gestational diabetes or low blood sugar. All three conditions have been proven to have adverse affects on the baby (including prematurity, birth defects, and early rupture of the membranes) so losing weight or controlling intake may actually be the best thing for your baby.

If you are asked to go on a low-carb diet during pregnancy, you will probably be told to go on the maintenance phase of the Atkins Diet, or the second phase of the South Beach Diet. Here, you are allowed a controlled number of carbohydrates, usually from whole grains and fruits, while minimizing white bread, white rice, and pasta. That is fine, as you are still giving your baby the adequate nutrients, while removing processed foods.

If you are not allowed to go low-carb, but still need to control your weight, there are some options open to you. First of all, eat small but frequent meals. If you want a snack, instead of taking junk food or processed meats (which have a lot of calories, but significantly less nutrients), take salads, fruits, nuts and crackers. Choose lean cuts of meat, and minimize salt and rich sauces during cooking. And while you do need carbohydrates, take in moderation. One plate of pasta is good, three servings of it smothered in white sauce is not.

But the most important thing to remember is that before you go on any diet during pregnancy consult your obstetrician-gynaecologist. She or he can properly determine the best course of action given your particular medical history and the condition of your baby. Do not go on any weight management program without the advice and the approval of your doctor. Whether it's low carb or Zone or the Mediterranean Diet, the point is that there is a proven link between prenatal nutrition and the baby's health. Complications can include low birth weight, birth defects, and early delivery.

Common Cardio Exercise/Workout Mistakes On Cardio Machines

Common Cardio Exercise/Workout Mistakes On Cardio Machines

Cardio exercise machine workouts are great and fun for burning excess body fat and building good cardiovascular health. These exercises not only help to burn body fat fast it will also strengthen your heart and lungs and thus reducing your chances of getting high blood pressure, stroke and heart diseases. Regular cardio exercises can also reduce bad cholesterol and raise the level of good cholesterol.

However, are you getting the most out of your cardio machine workouts? Are you using the cardio workout machines efficiently to gain maximum benefits of the exercises?

Well, you probably are not if you are an average gym user without any personal trainers to guide you because you will probably commit common cardio machine mistakes when exercising.

We shall now examine the more popular cardio workout machines and the common mistakes people commit when using these machines for their workouts.

Common mistakes when using cardio workout machines are :-

• Step up stair climber – This is perhaps the most common mistake for not getting the most out of the step up stair climber machine. Almost invariably, everyone when exercising with this machine will rest their arms on the railing. By doing so, the railing now becomes sort of like a crutch as it will now support some of your body weight making the exercise less intensive.

• Treadmill – The treadmill is perhaps the most popular cardio workout machine in the gym. A careful observation will show that many treadmill users run with too much up and downs. This mistake will wear out the person’s ankle and knee joints over time. The correct method is to take long, smooth and purposeful strides during the exercise.

• Stationery Bike – When exercising on the stationery bike, do adjust the height of the seat to a comfortable level. I really don’t understand why many stationery bike users adjust their seats to be either too high or too low. I mean, why be uncomfortable when exercising when you can be comfortable.

When the seat is too low, it adds strain to your knees and spine. When too high, your will butt will rock from side to side. So besides not getting the best from your cardio workout on the stationery bike because your body weight will be involved when you peddle, you will also look weird. It is such a silly workout mistake right?

Another common mistake is that I often see stationery bikers reading a book when exercising. That means that they exercise at a very low intensity level. Hey, how can low intensity cardio exercises work your heart and lung effectively?

• Elliptical Trainer – This is also another bewildering common cardio workout mistake. You use the elliptical trainer to tone your body and to exercise for your cardiovascular fitness right? Then why is it I often see people who use the elliptical trainer exercising at a high speed? So what is the mistake? The mistake is that they have set the resistant level too low.

You see, if you do not puff, pant and breakout in sweat, you are not getting the best out of your cardio exercises. Is it any wonder then that people are not losing weight and not improving on their cardiovascular health even when they are doing their cardio exercises regularly?

Now that you know how to avoid these common cardio machine exercise workout mistakes, you can now head for the gym and get the best out of these exercises. In a very short time, you will see your body toning up nicely, improvement on your cardio health being felt and visibly losing excess body fat.

Primal Blueprint- Know The Lifestyle

Primal Blueprint- Know The Lifestyle

 

What is the Primal blueprint?

Primal Blueprint is the way to know what actually makes your body going. It is indeed a way to rejuvenate your body and revitalize your metabolism. Primal Blueprint shows you that you have the power and ability to control your overall health, determine your own body composition as well as direct the genes towards muscle building, fat burning and energy producing ways.

It is basically a set of instructions or a blueprint which allows you to have control on the way your genes express themselves to build healthiest, strongest and leanest body.

Understanding the essence of the blueprint

Life is not that tough as we believe it to be. You can surely have an impact on the way your genes express themselves. You can do this by providing right environment to your body cells. You need to have basic and clear understanding of the way in which your body works and a roadmap to know answer to how to have optimal fitness and health. By following this easy strategy, you will be able to evaluate or know the food choices to make, exercise to indulge in to lead a healthy life. And even when you opt for some “bad” or unhealthy choice, at least you would know that why it is not good for you.

Say no to grains

In the Primal way of living, grains are a necessary opt out stuff. Despite their high place in conventional hierarchy of healthy food plan, grains are totally unnecessary in the eyes of primal blueprint. And this includes whole grains as well.

For all the health benefits that grains have, it is actually not the case when you research deeply about them. Primal way of living did not give any emphasis on eating the grains in any form be it refined or whole grains.

Eat animals, insects and plants

The primal eating pattern lays emphasis on quality protein sources like fish, all types of meat, fowl etc., colourful veggies, selected fruits like berries and fats such as olive oil, avocado and nuts except peanuts. The primal living says to observe your portion control every week first and then to each meal. The primal followers need to eliminate sugars, hydrogenated and trans fats and grains completely from their diet in order to achieve good health and desired results.

Slow paced activities

We all know that our forefathers or ancestors spent many hours every day moving around here and there for food, work etc. and that was called as the low level aerobic pace. They gathered, wandered, hunted, migrated, foraged, climbed, crawled and scouted. This type of an activity prompted their body genes to build stronger blood vessels to fuel the muscle cells, to store excess food and also to convert the stored food or fat into energy. Obviously they did all this everyday without thinking about the same. And as each footfall landed at different angle, so each tendon, ligament and muscle worked and thus became stronger.

This is the same approach that primal living wants its followers to adopt i.e. to do slow paced activities every day.

Photo By zsoolt

Women Workout at Home with No Equipment

Women Workout at Home with No Equipment

Combining cardio and strength, this full body workout burns calories fast. It can be carried out at home with no equipment. The strength exercises uses only body weight, making sure the female watchers will tone but not build their muscles.

More full body workouts are coming up! Combined with shorter 10 to 15 minute workouts that can be carried out fast.

How to Overcome Emotional Eating

Photo by Vic

Emotional eating is a very real problem in the world today. If not addressed in the early stages, it can lead to much more serious eating disorders such as binge-eating disorder or night-eating syndrome. In most cases one will need professional help to overcome these disorders.

Emotional eating, however, is still manageable because we can nip this problem in the bud before it grows roots and takes over your life. This article will show you the common triggers which cause this problem to rear its ugly head and what you can do to eliminate them.

It’s imperative that you not be sluggish in your approach or assume that the problem will go away on its own. Most people do not even realize that they are emotional eaters because the problem doesn’t have visible consequences until much later… and that’s what makes it so insidious.
A lack of control over your diet not only affects you mentally but physically too. Millions of Americans and people all over the world suffer from emotional overeating.

Obesity has reached epidemic proportions. Type 2 diabetes statistics have skyrocketed. More people than ever are suffering from health issues such as high cholesterol, blood pressure problems, inflammation and many other issues that are caused by our poor diet choices these days.

There is no denying the fact that the Standard American Diet appropriately abbreviated as SAD is high in calories, preservatives and additives but low in nutrition. The high fructose corn syrup that’s present in so many foods nowadays has made people addicted to food. It all tastes so good… and people can’t get enough of these foods.

Now more than ever, one needs to be aware of what he or she is eating. Food MUST be treated as fuel and not therapy. People have forgotten that one should eat to fill their stomach and not their heart. This is the leading cause of emotional eating. People eat when they’re not hungry. Herein lies the problem… and let’s see why this happens.

1. Boredom
Boredom is one of the causes of emotional eating. Sitting in front of the TV for hours watching mindless reality shows while chomping down on chips, cookies and cakes has become the norm for so many folks these days.

There is a void in their life. A certain sense of emptiness that they try to fill up with food. They eat because of the temporary ‘high’ that the food gives them… but these elevated feelings drop fast and they eat again and again and again just to feel happy and reach some level satiation.

It’s very sad if you stopped to think about it but it’s the hard truth. The best way to overcome this cause will be to change your life around. You’ll need to find new and exciting things to do. It’s the monotony that’s killing you.

It could be a new hobby like gardening or rock climbing or something that makes you feel happy. It will take tremendous effort to push past the inertia and actually do something different in your life, but once you start and get the ball rolling, momentum will take over and you’ll feel much happier and fulfilled.

You’ll slowly become less dependent on food to make you happy because your life has some sense of purpose. Eradicate the monotony and boredom in your life and your emotional eating will be mitigated.

 

2. Stress
Stress is the leading cause of most health problems in the world today. No matter how you look at it, a stressful lifestyle either directly or indirectly affects your health. We live in a pressure cooker society these days.

Everybody wants everything fast. Microwaves, instant text messaging, miracle diet pills… and so many other contraptions just to get fast results. People also expect financial success, relationships made in heaven without any work and a body of a Greek God in 2 weeks. All these expectations of speed and efficiency creates a very hectic lifestyle that moves along at breakneck speed.

Most people think that they can handle it, but what they don’t realize is that even if you win the rat race, you’re still a rat. A stressed out rat that eats whatever it can find.

All levity aside, the truth is that when you lead a stressful life, you’ll feel emotionally drained or empty. You’ll just be a cog in the machine that keeps spinning or pumping away but your life seems to have lost meaning.

It gets worse when dreams take a long time to become a reality. It takes time to get a body that turns heads. It takes time to build a business that makes you financially independent… and it takes a lifetime of work to keep a relationship or marriage healthy.

Millions of people suffer from depression, sadness and many other negative emotions because of this. They want fast results and they want them now. How do they cope when life doesn’t move at their pace? They fret, curse and stress themselves out.

Men may turn to alcohol, sex or food. Women usually turn to food. Eating has become a mechanism for them to manage the stress.

If you eat when you’re not hungry, it’s emotional eating. If you’re already full but you’re still reaching for a bag of cookies, it’s emotional eating. If you’re constantly going to the fridge or you aimlessly walk around the supermarket dumping junk food in your basket to eat at home later, you are an emotional eater.

While it’s perfectly fine to indulge in the occasional dessert or a glass of wine, emotional eaters do this daily and they do it all the time. Their lives revolve around food and they eat mindlessly. There is a total lack of awareness. This is a sign of emotional overeating.

If you’re just following the motions and you don’t even realize just how much food is going into your mouth, you’re overeating. You’re either stressed out or compensating for some other feelings.
The first step to overcoming this cause is awareness. You must always stop yourself before you eat and ask, “Am I hungry?”

If the answer is no, dump the food. You do not need it. Now you need to examine your life. You’ll have to be brutally honest in your self-reflection. Are you unhappy with your job? Or are you in a marriage that has lost its luster? Maybe you’re unemployed and feel worthless?

Whatever the case may be, there will be underlying causes. You need to address these ASAP. If your job is stressing you out, you’ll need to take steps to relieve the stress with techniques such as meditation or sports or something that works for you. Food is NOT the answer.

If you’re exhausted after a day’s work, go to bed early and wake up refreshed. Don’t vegetate in front of the TV and gobble up whatever you find. The sleep will work wonders but the food will make you wonder why nothing works in your life.

Depression caused by stress can often be relieved by talking to someone or you could see a doctor and maybe medication might help you feel better. There’s no shame here and in fact, medication to treat depression is much less harmful than gorging on food constantly to feel better.

3. Old habits
Old habits die hard. That definitely applies here. If you grew up in a household where your family was eating all the time without giving much thought to what was being eaten, chances are that you’d do the same.

Or you might be an extrovert who hangs out with friends all the time and if you’re not drinking like a fish, you’re eating junk food such as pizzas and greasy burgers. Over time, you get addicted to these foods and constantly get cravings for them. You indulge at every given chance and eat them even if you’re not hungry.

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The food makes you feel happy and good. This is emotional eating no matter how you look at it.
You can only overcome this by being mindful and slowly taking steps to break this habit. You may need to stop hanging out with friends for a while because the situations you are in just make it too tempting to resist the food and drinks.
Try out new healthier activities to take up the slack. You don’t want boredom to set it… and if you’ve been following this article, you should know why.

Start with a food journal and see just how much you’re eating. Then, slowly try and cut down your food consumption in stages. Try not to go cold turkey all at once.
This will just make it more stressful and you might find yourself binge eating at night. This also applies to people who keep trying out aggressive diets to lose weight. In most cases they don’t work.
You’ll find it a struggle to maintain the diet and you’re bound to slip up now and then… and when you do, you’ll binge eat whatever you’ve been depriving yourself of. You’ll then feel guilty and end up throwing the diet aside and getting back to your old eating habits.

The key to succeeding with weight loss is to approach it in a slow and controlled manner that is progressive in nature. By just cutting calories slowly, you’ll see weight loss and not have to deal with binging and other eating issues. That’s the best way to go about it.

Discerning between Real Hunger and Emotional Hunger
Most causes of emotional eating will fall under one of the 3 categories above. There may be some that don’t, but no matter what, the best way to treat emotional eating is to be mindful of your eating. Like the saying goes, “Eat to live and not live to eat.”

You must be able to tell when you’re actually hungry. Real hunger usually makes your stomach growl. If you find yourself reaching for food when you’re not hungry, you’ll need to ask yourself why you’re doing it. Are you bored? Is this a habit or mechanism to self-soothe? Will eating the food make you feel better?

If the answer is yes to any of these questions, you need to stop and go do something else instead of eating. You must actively break the habit. You need to learn how to comfort yourself without comfort foods.

When you go grocery shopping, do NOT purchase foods that you know you should not be eating. Cookies, ice cream, cakes, chips and all the other pleasure foods should be avoided. You do not want these foods lying around the house constantly calling out your name and tempting you.
You could buy a small box of cookies or a small tub of ice cream just to make it easier on yourself… but just one item. So, even if you give in to temptation and raid the fridge, you only have one item that you’ll feel like eating. The damage won’t be that bad.

If it’s not in the refrigerator, you’ll not eat it and probably go do something else like read or sleep. It may seem extreme to do this but this is a problem that requires extreme measures.
After just two weeks of mindful eating, you’ll notice that your weight is dropping and you’re more aware of what you eat. You’ll be more in tune with how you feel and realize that you’ve been medicating with food.

From here on, things will get better. You’ll stop rewarding yourself with food like you’re a pet. Instead, food will be for fuel and sustenance and you’ll make better eating choices.
You’ll start looking and feeling better. Always remember that whatever your problem may be, the answer is not in the fridge. As long you keep that in mind and act accordingly, you will overcome emotional eating.

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