Eat An Egg A Day To Help Your Weight Loss

Whether you’re overweight and looking to lose weight, or you’re looking to get healthier and lower your percentage body fat, sometimes controlling your appetite for unhealthy food can be hard.  In fact, some of the fittest people start fantasizing about unhealthy food when they’re trying to get in perfect shape.

Now, this tip might not seem like it will work, but for many people, it really does.  All you have to do is eat one whole fresh egg per day. Prepare it any way you want, but boiling it or poaching it is a great way to have a single egg. Or, if you want to add extra egginess without piling on the calories, try this omelette recipe that uses one whole egg, with extra egg whites.

We don’t fully understand the science that makes this tip work – how your body regulates its appetite is incredibly complicated.  It really does seem, though, that when you eat an egg at some point during the day (ideally in the morning), it can massively help you reduce the cravings for unhealthy food later in the day.

If you’re not currently eating a whole egg every day, why not give it a try and see if it helps? You might be surprised at the benefits.

This healthy lifestyle tip is sponsored by Fitness Meter for iPhone

If you’re looking to get healthier, or improve your physical condition, Fitness Meter is a really great app for helping you do that.  Check out the app web-site, or see the app on the Apple iOS App Store.

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How To Start Exercising – Go For A Walk

In the UK, one of the top news stories on the BBC today is a report on the findings from recent medical research that “inactivity” is as killing as many people as smoking.  Being sedentary is what’s known as “risk factor” for many serious diseases including heat disease, hypertension, diabetes, cancer, and dementia.

So, how much exercise do you need to do? And how do you start if you don’t currently do much exercise?  Well, you should really be aiming to be active for around one hour per day. But if you’re not used to exercise, twenty minutes is enough to get going (after a few weeks, you’ll be fit enough to do an hour a day).  What kind of exercise? It couldn’t be easier – go for a brisk walk. That’s all it needs to be.  Walking is a really great exercise for weight loss, and for cardiovascular fitness. You can do it every day without fear of injury.

Of course, you really need to combine that with healthy eating too. The truth is, it’s very easy to “out-eat” your exercise – that means eating too much food, and/or eating unhealthy food.

Now, are you one of those people that would like to exercise, but can’t?  Perhaps you’re too busy, and just don’t have time to fit in 20 minutes exercise per day, and certainly you don’t have time to fit in an hour of exercise per day? Well, I don’t mean to be rude,  but what a cliche 😉 Read the comments on any on-line tabloid story about a celebrity being in good shape. You’ll see someone saying, “Well, if I had their money, and all the time in the world, I’d be in good shape too.”

It’s nonsense. The main thing to realize about not having time for exercise is this. If you truly believe you’re too busy to exercise,  you’re in denial. Let me guess… You have time to eat excess quantities of food. You have time to drink a bottle of wine or a few beers.  You have time to go shopping to buy food.  You have time to watch twenty minutes of TV. You have time to browse the web. You have time to sit on your backside doing not very much or chatting to people.  You have time to go to Starbucks.

The real reason you don’t have time to exercise is that you don’t make time to exercise. People that exercise make it a priority.  You can make it a priority too, if you want. Having said all that, of course, many people are busy. If that’s the case, it’s worth considering that you don’t need to do all the exercise in a single block. You can split it up into several shorter periods of exercise.  Or even better, get out of bed earlier, and fit in your exercise before you start work.

Are you really saying you can’t go for a twenty minute walk before work. Or you can’t go for a twenty minute walk after work?  Or a ten minute walk on your lunch break, and a ten minute walk after work?

If you don’t have time for that, I assume you don’t have time to drink a glass of wine or a beer. I assume you don’t have time to even switch the TV on, let alone watch it.  I assume you don’t have time to ever lie in bed after 7am, because you’re so busy you have to be at your desk before 7.30am.  I assume you never finish work before 9pm at night.  I assume you never have time to make a phone call to a friend.

So, at least be honest with yourself. If you think you don’t have time for exercise, at least admit it’s because you don’t really want to exercise… perhaps because it’s not as enjoyable as the other things you spend your time doing. The only thing I can tell you is this – if you can just force yourself to get in the habit of doing a little bit of exercise every day, you’ll soon begin to enjoy it.  Why not set yourself a personal challenge to try doing a just little exercise today? Even if it’s only ten minutes.

 

 

 

 

 

 

 

How To Make An Egg-White Omelette

You’re probably aware of the concept of an egg-white omelette, but maybe you think they’re a stupid idea.  So, first, let’s answer the question –  why would you want to make an omelette out of egg-whites?

Many people think it’s about the problem of cholestorol – egg yolks are high in cholesterol. However, that’s not a reason to make an egg-white omelette – it’s a myth (that many doctors continue to believe) that eating cholesterol gives you high blood cholesterol.  The truth is, science has shown that dietry cholesterol has no significant effect on blood cholesterol.  In fact, egg yolks are very healthy to eat.  No, the reason to eat egg-white omelettes is about calorie control.  Egg-whites are a great source of protein, and also very low in calories.  So, if your nutrition regime requires you to limit your calories intake, but also needs to you to eat plenty of protein (eg if you’re doing strength training) egg-white omelettes are a great option.

Here’s the thing, though, if you’ve ever tried to make an egg-white omelete, you’ll have found they’re pretty difficult, or even impossible to make.  They just end up as a broken mess in the pan.  Which brings us to this tip.  The way to make an egg-white omelette behave just like a regular omelette is to keep just one egg-yolk for every three or four egg-whites.  So, if you were making a three-egg omelette, you would crack three eggs into a bowl, and discard two of the three yolks.  If you do this, you’ll find the omelette easy to make, and you won’t even notice that you’re eating a “low calorie omelette”.

This healthy lifestyle tip is sponsored by Fitness Meter for iPhone

If you’re looking to get healthier, or improve your physical condition, Fitness Meter is a really great app for helping you do that.  Check out the app web-site, or see the app on the Apple iOS App Store.

A Simple Weight Loss Tip That Really Works – Drink Lots Of Water

One of the simplest, but also one the best, things you can do to help you with your weight loss program is to make sure you’re drinking enough water.  Try to drink around 1.5 litres (around 2.5 pints or 50 oz) every day. You might be surprised how much it helps you.

Being properly hydrated won’t just help with your weight loss, by the way. You’ll also probably feel better and have more energy too.

This healthy lifestyle tip is sponsored by Fitness Meter for iPhone

If you’re looking to get healthier, or improve your physical condition, Fitness Meter is a really great app for helping you do that.  Check out the app web-site, or see the app on the Apple iOS App Store.

What Does A Healthy Snack Look Like?

Most people know that nuts of all kinds make for healthy snacks because of the high content of healthy fats.  However, what many people don’t know is that when snacking on nuts, portion control is the real key to making them healthy. That’s because of the massive number of calories they contain.  So, what does a healthy portion of nuts look like?  Well, you’re looking at it – about six small nuts (like cashews) is what’s appropriate for a snack. Just those six plain nuts, which weigh 9g, contain a total of around 50 calories.

You simply can’t a eat a big handful of nuts as a snack and expect to lose weight.  If you eat a whole packet at a time, you’ll likely gain weight. The tabloid press likes to make news stories out of things like this (for example, see today’s story in the Daily Mail).

Now, though, you know the secret to snacking on nuts in a healthy way as part of a weight loss program: keep the portion size to around 10g (6 small nuts, or 2 or 3 large ones), which will work out to little over 50 calories.

This healthy lifestyle tip is sponsored by Fitness Meter for iPhone

If you’re looking to get healthier, or improve your physical condition, Fitness Meter is a really great app for helping you do that.  Check out the app web-site, or see the app on the Apple iOS App Store.

Why Eating Protein Is Important For Weight Loss

For those looking to lose weight, or maintain their weight, we’ve known for some time that eating protein is a great way to help control your appetite. Eating a correctly sized portion of protein-containing foods (meat, fish and eggs are great sources of protein) triggers your body to make you feel full, so that you don’t overeat.  Now, though, we’re beginning to understand in great detail the science behind this phenomenon.

What does this new cutting-edige scientific research mean for you? It means this effect is very real.  If you’re having trouble controlling your appetite, and feel you’re overeating, try substituting some of the carbs you eat for some extra protein-rich food. It really does help.

This healthy lifestyle tip is sponsored by Fitness Meter for iPhone

If you’re looking to get healthier, or improve your physical condition, Fitness Meter is a really great app for helping you do that.  Check out the app web-site, or see the app on the Apple iOS App Store.

How To Beat Unhealthy Food Cravings

Sugar is addictive.  Sometimes, we find ourselves really craving something sweet, or craving carbs (carbs are made of sugar).  For many of us, these cravings are really strong.  Strong to the extent that we could eat a whole packet of biscuits.  Or eat slice after slice of bread.  How can you beat these cravings? Well, the good news is, if you want to, you can.   Here are three things you can try to control the cravings, and control the addiction.

Make This Rule About Sugar And Carbs

Tell yourself, you can have sugar and carbs, but ONLY if you follow this rule. No exceptions.  The  rule is this:

You can only eat food that contains sugar or flour if you make it yourself from scratch

You want cookies? Make them fresh yourself.  You want bread? Bake it fresh yourself. You want pizza? Make the dough fresh yourself. You want cake? Bake it fresh yourself.  You want pasta, make it from scratch yourself. And when you make these, only make enough to eat for one meal.  No making a big batch and freezing it for later use!

If you have to go the effort of making the sweet things, or things with carbs in, from scratch, you will eat a lot less than if you go to the store and buy it ready made.  If you follow this rule, you will never buy bread or cookies or cake from a store.

If  you think this sounds like a  big sacrifice or big hardship, I promise, you’re wrong!  This is a chance for you to upgrade your cooking skills. If you learn how to make these things fresh, you’ll never go back to store bought. The fresh, homemade versions are a genuinely a million times more delicious than anything you can buy from a supermarket or takeout restaurant.

Drink Water, Not Soda Or Diet Soda

Of course, you’re not drinking regular soda. Why? Because it breaks the RULE above. Nothing with sugar in it is allowed, unless you make it from scratch yourself.  It’s the RULE. No exceptions, remember?  But you shouldn’t use artificial sweeteners either. They stop you breaking the addiction to sweet things.  This isn’t hard. Stop buying soda – regular or diet.  Drink iced water instead.

Trick Your Brain Into Forgetting About The Craving

Our cravings for sugar can be really strong.   However, you can quite simply trick your brain into forgetting about them.  What most people don’t know is that our conscious mind can actually only think of one thing at a time.  If I say to you – “Think about an elephant” – what do you think of?  In that moment, the only thing your brain was thinking about was elephants.   It’s the same with sugar cravings.  While you’re experiencing the cravings, all you think about is giving into them.  So, the trick is to force your brain to think about something else whenever you experience an unhealthy food craving. If you’re thinking of something else, it’s physically impossible to be thinking about the craving  A really good way of doing this, is to engage in a specific pre-determined activity every time you experience a food craving. Here’s a few things to try each and every time you experience a food craving:

  • Do two minutes of exercise eg some pushups
  • Do two minutes of vigorous house work and really focus on it eg wash and dry a plate or a glass until it shines perfectly
  • Stand up still, and recite the lyrics to a favorite song in your mind. Start at the beginning, and go right through to the end
  • Have something to eat or a drink with zero calories in it eg. a really large glass of water,

By the end of the two minutes, the craving should have reduced. If not, do the activity again!

Give these a try, and see if they help – they really can work!  Remember, decide on the activity in advance, so you have a plan what to do when the craving comes. Have a practice. Pick an activity, and try it out – right now!

This healthy lifestyle tip is sponsored by Fitness Meter for iPhone

If you’re looking to get healthier, or improve your physical condition, Fitness Meter is a really great app for helping you do that.  Check out the app web-site, or see the app on the Apple iOS App Store.