10 Foods that aid in Weight Loss

Although cucumbers offer only modest nutritional benefits (a bit of vitamin C, A, and some fibre), this vegetable goes a long way in bulking up a salad, and it easily makes you feel full by ingesting little calories. Cucumbers are also great for if you have a craving for a crunchy snack.  Just slice them up with the skin on instead of reaching for those chips!

Grapefruit is a delicious and nutritious snack, breakfast side or salad topping. But researchers have also discovered that eating a grapefruit daily can help you lose weight.

Lentils are packed with fibre, folate and magnesium AND they are fat free.  They can be a great part to your healthy eating routine.  You can prepare them many ways and feel satisfied minus all the calories and saturated fat that comes with eating meat.

Oats and oatmeal are high in fibre, which helps you feel full – and satisfied – longer. Plus consumption of whole grains has been shown to aid in weight loss. For the best benefits, fill up on oatmeal for breakfast – try steel-cut oats if you’ve got the time, or instant oatmeal if you prefer to eat at work (just try to pick the sugar-free kinds and add your own sweeteners).

Foods with shells
If you LOVE to snack on salty foods, foods with their natural shells on can help you slow down and savour what you’re eating while curbing the craving. For instance, unsalted pistachio nuts, walnuts in the shell, peanuts, and edamame in the pod can help you curb your cravings for saltier, unhealthier junk food. Plus, you’re not as likely to overeat if you have to work for your reward.

Apples can help you satisfy sugar cravings for less calories. Whether eaten fresh as a mid-afternoon snack in the office or baked for dessert, these nutritional powerhouses will help fill you up and keep you slim.  Try slicing up your apple and sprinkling cinnamon on top – it’s delicious!  Seriously, now I’m here at work craving it.

What can I say about eggs?  They are very nutritious and they only have – on average – 70ish calories, 6-7grams of protein and they contain almost every single essential vitamin you need in a day.  They are affordable and part of a healthy weight loss plan.  I recommend boiling up eggs so you have hard-boiled eggs ready to go for a snack or as post workout fuel.

All nuts are healthy and loaded with good fats and other nutrients, but almonds are the one to go for when you’re trying to lose weight. They’re lower in calories and the protein and fat content will help keep cravings at ease.

Dark chocolate
Ok, hold on…. now when I see that chocolate is healthy for me I get excited.  But, then I remember… DARK CHOCOLATE. LOL.  Now, they are not low in calories OR low in fat.. however, dark chocolate still has to major things going for it. First, believe it or not – it’s very hard to eat large quantities of real, high-quality dark chocolate as compared to its milky sibling….mmmmmmm milk chocolate; and second, it’s very high in health-promoting antioxidants. It’s no diet food, but eating a few small squares to fight off a craving of a potentially much larger scarfing of, say, a piece of chocolate cake with icing, is well worth the modest calorie intake.

Vegetable soups
One of the biggest trends in weight loss research is the concept of calorie density – the idea is that your body pays more attention to the amount of space your food takes up in your stomach than it does to the amount of calories you’re consuming. So by eating lots of foods with a low calorie density, you’ll be satisfying your hunger for less. Vegetable soups (and we’re not talking cream of broccoli) are one great option – serve them as a starter or a light meal and just watch how quickly you feel full.  However WATCH YOUR SODIUM INTAKE.  If you’re going to eat soups – drink PLENTY of lemon water.. from REAL lemons.. not the concentrated lemon juice you find in the fancy lemon containers.

Source: http://www.canadianliving.com/health/nutrition/10_foods_that_will_help_you_lose_weight.php

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MYTH: Never Eat Before Bed

The Truth: It doesn’t matter what time you eat — the only thing that matters is the amount of calories you’re consuming.

We all have crazy schedules these days, so rules of how to dictate what time you eat can be pretty hard to follow. Is it really necessary to restrict your meals to certain times to lose weight? Keep reading to watch me bust this myth once and for all.

Calories don’t tell time. This myth stems from the long-rumored belief that you should stop eating two hours before you go to sleep. Has any reputable expert ever stated that this myth is fact? No, simply because it’s a bunch of B.S. You don’t gain more fat from the calories you consume if you eat them at 9 p.m. versus 7 p.m. Like I stated above, calories don’t tell time! You will consume the same amount of calories whether you eat them earlier or later, and your body will digest those calories the exactsame way.

Late-night meals can lead to overeating. The one caveat of this myth is that when people eat later at night, they tend to consume more calories. Late-night eating is associated with obesity because if you’re waiting to eat until very late, you may wind up overeating. It may be that you’re a late-night snacker and your snack choices and quantities get out of control, or you eat a really late dinner and wind up splurging on a gluttonous dessert. Yet remember, it’s the food that is making you fat in this case, not the fact that you’re eating before bed. If you must eat later at night, plan your meals out ahead of time and don’t eat more than you intended.

Eating late at night may cause you to skip breakfast.  Another thing that happens when you eat late at night is that you might still feel full the following morning. This could result in you skipping breakfast. As the saying goes, breakfast is the most important meal of the day and study after study has supported that fact. A healthy breakfast helps you reduce your hunger throughout the day and gives you energy. If you skip breakfast, you’ll end up ravenous at lunchtime and eat way more calories than intended. So even if you eat late at night and wake up still feeling relatively full, have a light breakfast like a piece of fruit with nuts or a low-fat Greek yogurt — it will help to control your hunger throughout the rest of the day!

The Bottom Line:

You’ll consume the same amount of calories whenever you decide to eat — yet when some people eat late at night, they’re more likely to over eat and skip breakfast the next day. Keep that in mind and plan your meals out ahead of time, and avoid overeating by stopping eating when you are full!

How People Pleasing Fuels Overeating

Co-dependence is defined in many ways. A common definition is being overly focused on other people in a way that inhibits the quality of your life and your relationships (sound familiar, over-eaters?). Another way to think of codependency is People Pleasing: Saying yes to others without consideration of your own wants and needs.

The concept originated when mental health workers observed the partners of alcoholics and the ways in which they sacrificed their own health, happiness, and well-being because of someone else’s disease.

What’s the four patterns of co-dependency?  They are denial, low self-esteem, compliance, and control. Truthfully, we all have a bit of “codependency” patterns in some way or another. However, I’m going to explain how each of these patterns relate to overeating.

People Pleasing – Denial Patterns:

    • I have difficulty identifying what I am feeling.
    • I minimize, alter or deny how I truly feel.
    • I perceive myself as completely unselfish and dedicated to the well being of others.

When you are disconnected from your feelings for too long, any feeling starts to be intolerable. Since food numbs feelings, a pattern of denial can contribute to overeating by insuring that you’ll be distanced from your true feelings. Food stops you from feeling and keeps you in a denial pattern.

People Pleasing – Low Self Esteem Patterns:

    • I have difficulty making decisions.
    • I judge everything I think, say or do harshly, as never “good enough.”
    • I am embarrassed to receive recognition and praise or gifts.
    • I do not ask others to meet my needs or desires.
    • I value others’ approval of my thinking, feelings and behavior over my own.
    • I do not perceive myself as a lovable or worthwhile person.

When your true needs are not being met, food can feel like a quick-fix way to fill yourself up. Overeating in this way defers having to develop the skills to treat yourself as worthy and lovable, and to trust that you can ask for what you want. In this case, food stops you from sticking up for yourself, and keeps you in a low self-esteem pattern.

People Pleasing – Compliance Patterns:

    • I compromise my own values and integrity to avoid rejection or others’ anger.
    • I am very sensitive to how others are feeling and feel the same.
    • I am extremely loyal, remaining in harmful situations too long.
    • I value others’ opinions and feelings more than my own and am afraid to express differing opinions and feelings of my own.
    • I put aside my own interests and hobbies in order to do what others want.
    • I accept sex when I want love.

Overeating is often a consolation prize for not getting the things you truly want in life. If a genie came out of a bottle offering a wish, would you pick a brownie or true love? A cookie or a fulfilling career? A piece of pizza or peace of mind? The answer is clear. Every time you choose food instead of creating a life you love, you’re confirming that you’re not important; therefore food keeps a compliance pattern going.

People Pleasing – Control Patterns:

    • I believe most other people are incapable of taking care of themselves.
    • I attempt to convince others of what they “should” think and how they “truly” feel.
    • I become resentful when others will not let me help them.
    • I freely offer others advice and directions without being asked.
    • I lavish gifts and favors on those I care about.
    • I use sex to gain approval and acceptance.
    • I have to be “needed” in order to have a relationship with others.

You are worthy of love. Period. You don’t have to do anything to get love. You don’t have to make yourself indispensable. You just have to be. This simple realization can stop you from busying yourself with everyone else’s needs. And when you do, you might have the time to avoid overeating by eating well and exercising.

Here are three simple ways, then, to start breaking the people pleasing pattern and the overeating it can cause:

1. Use “I” statements. It can be so difficult to own our own feelings. “I feel lonely” instead of “you never spend time with me during football season.”

2. Practice making simple requests. “Can I have a kiss during the commercial break?” instead of “Be more affectionate.”

3. Do a Temperature Check. Check in with yourself. Stop to see how you’re feeling in both body, and mind. Use that temperature check to help you use “I” statements and make simple requests (or simply to get some rest when you need it).

Feelings, your feelings, are important guideposts. If you shut the door on them, whether by being overly focused on others, or by overeating, your compass gets stuck.