This is a really exciting short video that shows you it's possible to lose fat quickly and safely - without having to resort to starving yourself on a crash diet.
Tip 1: Control blood sugar spikes and crashes.
When we stuff ourselves with highly refined carbohydrates, which most junk food tends to be, our blood sugar rapidly climbs. Then, because of our bodies process these carbs so quickly, we experience a blood sugar crash.
Low blood sugar increases hunger, urging us to go out and do it all over again.
To avoid this cycle, eat small but frequent meals throughout the day. Never skip meals; recent studies have shown that dieters are more likely to binge on junk food if they haven't eaten in several hours.
To really knock out cravings, combine a healthy fat with some protein and complex carbohydrates, like a tablespoon of peanut butter on whole grain bread. It will be more nutritious and more satisfying than the junk food your body is asking for.
Tip 2: Avoid artificial sweeteners and MSG When we eat sweet-tasting foods, our bodies produce insulin, whether those sweet-tasting foods actually contain sugar or a sugar substitute. These findings were reported in the British Medical
Journal in 2004, along with the result of eating foods sweetened with artificial sweeteners: deprived of the real sugar it was anticipating, the body experiences stronger sugar cravings at the next meal.
MSG (monosodium glutamate) is a flavor-enhancer found in many prepared foods in grocery stores and at restaurants.
MSG has also been linked to incessant food cravings, including the infamous Chinese restaurant syndrome: you eat a huge meal only to feel hungry an hour later.
It should be noted that many Chinese restaurants now offer MSG-free foods. But other foods, such as grated parmesan cheese and pre-made soups, can contain MSG too.
It's almost impossible to cut artificial flavor enhancers out of your diet completely, but you can take steps to reduce the amount you consume.
Eat natural foods that you prepare yourself. Don't consume too many diet sodas. Instead, hydrate with water or decaffeinated tea.
If you crave something sweet, go ahead and have real sugar in moderation. If you give your body a little of what it wants, it's less likely to make unhealthy demands at the next meal.
Tip 3: Learn to identify emotional eating triggers. Emotional eating is a real problem for millions of people. Some people use food as a way to find a sense of
fulfillment. Others use it to soothe themselves when they are in pain. This can lead to frequent strong cravings for comfort food.
Kaiser Permanente just concluded a study on effective treatments for binge eating disorder. They found that food journals are a key element.
Dr. Annex Luberisse
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