5 Things I've Learned By Stopping The Diet

Every so often, I awaken upset, look in the mirror, and decide that I need to diet, stop eating gluten, juice, or lose weight.

For about two seconds. 

Then, I stop myself and remember that diets don't work. Or, more accurately, diets do not work long-term. 

Most importantly though, I remember that diets do not solve my interpersonal relationships and negative self-talk. Translated: People do not like me because of the size of ass. 

Diets, as we understand them, are often society-approved manifestos of self-loathing and 'unacceptable' thinking. This is because most diets are marketed a means to change what we falsely believe is wrong with our physical form. 

Put another way: when you commit to a diet, you are subconsciously telling yourself that there is something wrong with you. Now, I know that that is a whoa statement, but think about it: 

When was the last time you dieted because you loved yourself in that moment?

Don't get me wrong. There are plenty of choices we can make to affirm our health and exercise our self-care. And, some of these choices will certainly affect our eating habits. But still, when we decide to diet we need to ask: what don't I love about myself in this moment and is that true?

After many years of suffering, I learned to stop dieting. Period. I don't allow myself to diet, because, for me, dieting is a maladaptive response to some negative feedback in my mind that I need to offer some love to. And, while this means that I lose the fairytale of body (control) equals happiness, I gain insight about myself! 

Don't diet to 'fix' something. Don't diet to better define yourself. Maybe, let go of the idea of 'diet' altogether.

Here's what I've learned sans diet...

1. I know what hunger feels like. 

When we're constantly dieting, we lose sight of what hunger feels like. (Yes. Hunger shows up with a physical feeling!) Instead of asking what does my body need?, dieting externalizes and codifies food choices; we eat by schedule and plan, instead of our tummies! This means we often ignore or over-feed our hunger cues. And, in my experience, the misappropriation of hunger cues is exactly where craving and binge eating comes from. When we ignore our bodily insight, we tend to make heroes (or villains) out of muffins! Don't do that.

2. I have a woman's body. 

The first time I heard my sweetie call my body womanly I cried. (True story! It was a hot mess...) Then, I remembered, a woman is who I am meant to be. Not only does diet mentality inform how we feed ourselves, a dieting mentality sets unnecessary parameters on what we should look like! Letting go of the diet allows for us to look like ourselves. Sure, this might take some getting used to (it did for me...), but ultimately, looking like you is a beautiful thing!

3. Happiness is not found on my plate. 

When I learned to stop planning for a daily diet, I realized that I was starving away other needs that I had! Dieting creates a hyper-consciousness about food choices and (temporarily) distances us from our other hungers. Sometimes, we need a hug. A massage. A kickin' yoga class. And, when we are nourished appropriately, we learn better feel what we *actually* need to nourish our bodies. 

4. I've actually learned to trust myself more. 

By not surrendering my food choices to an arbitrary plan, I actually learned to trust myself more. And, this makes sense! It's hard to trust yourself when you are actively telling your body that some plan knows better than you! The more I've learned to listen to my body and eat based on my choices, the more I've learned to love and trust myself. The best part—these empowering feelings permeate into all of my choices.

5. I like chocolate... but, not that much!

When all foods are valid, tastes change. You might find that those foods you "love" you actually just like. You might remember that kale tastes pretty good! When I eat what my body wants, I find that my mind learns to crave less. Experientially, I come to recognize that most of my cravings were born out of rules, rigidity, and dieting! 

When I am intuitively nourishing myself, there is no physical reason to crave anything. In fact, if I feel a craving popping into my head it's usually because I've deemed something 'bad' or denied my body. Nutritionists teach that there are no "bad" foods; this is often called the "non-diet approach." For me, non-dieting means I do not have to live in extremes. I no longer compulsively crave chocolate because I have it when I want. It actually *is* that simple. Sure, I still indulge from time to time. But, indulgence is my choice—not a primal act of defiance. 

Our bodies are highly intelligent. We just have to give them room and space to sweetly share what they instinctually know! 

Are YOU ready to ditch your diet?

Senators to Dr. Oz: Stop Promising Weight-Loss Miracles

A Senate subcommittee told Dr. Mehmet Oz to quit making unfounded claims about "miracle" dietary supplements—because he is feeding a sordid, under-regulated industry and a misguided culture of shortcuts. 

“I can’t figure this out,” Senator Claire McCaskill prompted Mehmet Oz yesterday, from halfway across a capacious hearing room. Her tone implied that, at least to some degree, she had figured it out.

That was the reason her subcommittee summoned Oz to Washington.

“I get that you do a lot of good on your show. I understand that you give a lot of great information about health in a way that’s easily understandable. You’re very talented, you’re obviously very bright, and you’ve been trained in science-based medicine." Accolades piled up until a buckling of decorum was imminent.

"Now, here are three statements you made on your show."

McCaskill read Oz’s words from past segments of The Dr. Oz Show back to him with a clinical formality that underscored their absurdity:

“You may think magic is make-believe, but this little bean has scientists saying they’ve found the magic weight loss cure for every body type: It’s green coffee extract.”

“I've got the number-one miracle in a bottle to burn your fat: It's raspberry ketone.”

“Garcinia cambogia: It may be the simple solution you’ve been looking for to bust your body fat for good.”

McCaskill continued, as if reproaching a child. “I don't know why you need to say this stuff, because you know it's not true. Why—when you have this amazing megaphone and this amazing ability to communicate—would you cheapen your show by saying things like that?”

“If I could disagree about whether they work or not,” Oz contested, speaking quickly but betraying more diffidence than his face seems used to bearing, “and I'll move on to the issue of the words that I used.”

“The scientific community is almost monolithic against you, in terms of the efficacy of the products that you called miracles.” 

In the world of health-media broadcasting, the words one uses are a pretty central issue. At least Oz agreed to be a witness at the hearing, “Protecting Consumers from False and Deceptive Advertising of Weight-Loss Products,” saying that he is a “cheerleader for this process.” McCaskill noted that other media and advertising players declined to participate.

“Take green coffee bean extract,” Oz continued. (The hearing's cold open was actually a 2012 clip from The Dr. Oz Show in which Oz endorsed the extract’s powers effusively, saying, "When turned into a supplement, this miracle pill can burn fat fast for anyone who wants to lose weight. It’s very exciting, and it’s breaking news … The coffee bean, in its purest, raw form, may hold the secret to weight loss that you’ve been waiting for!")

“I'm not going to argue it would pass FDA muster if it were a drug seeking approval,” Oz said in a tone strikingly contrasted to his TV segment, “but, among the natural products out there, this is a product that has several clinical trials.”

McCaskill called him on that claim. “The only one I know is 16 people in India, paid for by the company that was, in fact, written up by somebody who was being paid by the company producing it.”

“I have five papers, plus a series of basic science papers on it as well,” Oz said, literally holding a stack of what appeared to be journal articles over his head. He also said that he never takes money for endorsements on the show.

“We could spend a lot of time arguing the merits of whether coffee bean extract is worth trying or not,” Oz said—downgrading his appraisal from miraculous to “worth trying”—before changing the subject away from the bean extract, toward the elusive nature of scientific truth. “Many of the things we argue that you do with regard to your diet are likewise criticizable. Should you be on a low-fat diet, a low-carb diet? I spent a good part of my career recommending that folks have a low-fat diet. We have come full circle and no longer recommend that. It wasn't working for our patients. It is remarkably complex, as you know, to figure out what works for a dietary program.”

Oz cited complexity and, in the next breath, a need for simplicity in health messages.

“Well then why would you say that something is a miracle in a bottle?” McCaskill asked.

“My job, I feel, on the show is to be a cheerleader for the audience,” Oz spoke quickly again, moving into platitudes but never appearing disingenuous. “When they don’t think they have hope, when they don't think they can make it happen, I look everywhere, including in alternative healing traditions, for any evidence that might be supportive to them. To get folks to realize there are different ways they could rethink their future. That their best years aren't behind them. They are in front of them. They actually can lose weight. I actually do personally believe in the items I talk about in the show. I passionately study them. I recognize oftentimes they don't have the scientific muster to present as fact, but nevertheless, I would give my audience the advice I give my family."

"Every time you cheat on your diet, I want you to grab one of these tiny, itty-bitty pills. This tiny tablet can push a lot of fat out of your belly."

“The scientific community is almost monolithic against you in terms of the efficacy of those three products that you called miracles,” McCaskill said. “When you call a product a miracle, and it's something you can buy, and it's something that gives people false hope, I just don't understand why you need to go there.”

Dietary supplement companies can make outlandish claims in advertisements, and they are not regulated for safety until reports of harm get the attention of the Food and Drug Administration (FDA). Within that system, media messages are a turning point for whether a product is condoned or condemned. Oz, with his credible position as a professor at Columbia University and television show that reaches millions of viewers every day, occupies a critical place at the intersection of mainstream medicine and “alternative” weight-loss products. His power, yesterday’s Senate hearing made clear, will significantly influence the future of the diet-supplement industry.

***

"Snooki holds herself out as an expert in fitness," read a 2013 class-action federal lawsuit against the makers of diet pills called Zantrex.

At $40 per 14-day supply, Zantrex High Energy Fat Burner is a caffeine pill that claims on its site to confer “546 percent more weight loss than the leading ephedra-based diet pill.” Nicole Polizzi, Snooki, was temporarily the face of the pill after she publically lost weight in a short period of time. She is no longer in the ads, but the pill is still on the market.

Around the time of that lawsuit, you might also have walked into GNC and purchased something called geranium extract, a “natural” product promising an energy boost and weight loss, only to find that it contained an amphetamine derivative called dimethylamylamine (DMAA) and was linked to a couple deathsand more than 80 health complaints to the FDA, at which point, last year, the FDA sent letters to companies asking them to stop selling DMAA-containing products.

Unlike drugs, dietary supplements do not need approval for safety or effectiveness before they go to market. When safety issues arise, the FDA can investigate and take steps to remove a product. But in order for the FDA to ban a compound in a dietary supplement, it is required to undertake a series of lengthy scientific and legal actions. Under the Dietary Supplement Health and Education Act of 1994, proprietors themselves are responsible for evaluating the safety of their products before marketing them—but the FDA is underequipped to police adherence to that across the massive industry. (Senators Richard Blumenthal and Richard Durbin introduced the Dietary Supplement Labeling Act in August of 2013, which would require dietary supplement manufacturers to register their products with the FDA and disclose the known risks of any ingredients on their labels; the bill remains in committee.)

“I don't think this ought to be a referendum on the use of alternative medical therapies.”

Fraudulent health claims in advertising are the domain of the Federal Trade Commission (FTC). Since the first FTC case against a weight-loss scam in 1927—when, as McCaskill noted during the hearing, the pages of True Romance magazine advertised that upon using a product, "excess fat is literally dissolved away, leaving the figure slim and properly rounded, giving the lithe grace to the body every man and woman desires"—the FTC has filed more than 250 cases challenging false and unproven weight loss claims. That’s an average of just a couple per year. Four settlements were announced in January, and a complaint was filed in federal court just last month against a seller of green coffee bean extract.

Because the problem is bigger than the FDA and FTC are able to police, self-regulatory bodies within the supplement industry, like the Council for Responsible Nutrition, represented at the hearing yesterday by CEO Steve Mister, play a part. But even Mister emphasized that more must be done to protect consumers, “who unrealistically yearn for a magic bullet.” Mister pointed both to increasing resources and enforcement by the FTC and FDA, and also called on the media and retailers to reject advertisers who are making illegal claims.

The FTC has ventured into consumer education with a list of “Gut Check” dietary claims that consumers should recognize and avoid—including warning signs like “causes substantial weight loss no matter what or how much the consumer eats” and “causes substantial weight loss by wearing a product on the body or rubbing it into the skin.” (As a general rule, if a dietary supplement is delivering an energy boost and weight loss, it’s most likely high-dose caffeine, thyroid hormone, or an amphetamine derivative.)

70 percent of Americans are obese or overweight, which costs the country $190 billion every year in related healthcare costs. A 2013 Gallup survey said that 50 percent of Americans want to lose weight, but only half that many report seriously putting effort into it. The market for simple solutions is massive, and its pervasiveness is costly in that it undermines legitimate weight-loss messages. It’s in the context of that type of public-health threat and consumer fraud that the senate subcommittee took Oz to task.

“I don't think this ought to be a referendum on the use of alternative medical therapies,” Oz said. “I have been criticized for having folks come on my show talking about the power of prayer. Again, as a practitioner, I can't prove that prayer helps people survive an illness.

“But it’s hard to buy prayer,” McCaskill said.

“Yes,” Oz smiled. “Prayer's free. That's a very good point. Thankfully, prayer's free.”

In defending green coffee bean extract, Oz said, “I say it all the time: I don't sell it, and these are not for long-term use. ... If you can lose a pound a week more than you would have lost doing the things you should be doing already—you can’t sprinkle it on kielbasa and expect it to work—but if that trial data is what's in your life and you get a few pounds off, it jump starts you and gives you confidence, and you follow the things we talk about every single day including those seven items, I think it makes sense.”

“I have not been talking about products in that way for two years.”

“Where I do think I made it more difficult for the FTC is in the intent to engage viewers,” Oz said, “I used flowery language. Language that was very passionate but ended up not being helpful, but incendiary. It provided fodder for unscrupulous advertisers. That clip you played is over two years old, and I have done hundreds of segments since then. We have specifically restricted our use of words.”

“I have not been talking about products in that way for two years,” Oz later reiterated. “And it has not changed at all what I’m seeing on the Internet. Frankly, it’s getting worse, so I completely heed your commentary. And I realize, to my colleagues at the FTC, that I have made their jobs more difficult.”

McCaskill refuted Oz's claim to have reformed, noting that just three weeks ago he said that a supplement product "literally flushes fat from your system. … Every time you cheat on your diet, I want you to grab one of these tiny, itty-bitty pills. This tiny tablet can push a lot of fat out of your belly.”

“It seems to me that if you said, every time you cheat on your diet, I want you to take a walk, that would eliminate the problem that is at the root of this hearing today. That your credibility is being threatened by a notion that we can take an itty-bitty pill to flush fat out of our systems. In January, you called forskolin ‘lightning in a bottle’ and ‘a miracle flower to fight fat.’”

“I know that you feel that you’re a victim,” McCaskill said, “but sometimes conduct invites being a victim. I think if you would be more careful, maybe you wouldn’t be victimized quite as frequently.”

"When I feel as a host of a show that I can’t use words that are flowery, that are exultatory, I feel like I’ve been disenfranchised."

“I know you know how much power you have,” McCaskill continued. “You are very powerful. With great power comes a great deal of responsibility. And I know you take it seriously, and I know you care about your audience and America’s health. You are being made an example of today because of the power you have in this space. We didn’t call this hearing to beat up on you. We called it to talk about a real crisis in consumer protection.”

“Your comments about the language are well heard,” Oz said. “I host a daytime TV show where I feel a need to bring passion to people’s lives about what they can do. … And I appreciate your kind words about the power I have. I’m in a position where I’m second-guessing every word I use on the show right now.”

“When I feel as a host of a show that I can’t use words that are flowery, that are exultatory, I feel like I’ve been disenfranchised,” Oz continued, “like my power has been taken away to get people. You don’t want to be on a pulpit talking about how passionate you are about life and thinking, well you know, if I use that word it’s going to be quoted back to me. And yes, the hundred words around it are all about doing other things right. So, I’m very respectful, I’ve heard the message, I’ve told my colleagues at the FTC, I get it.”

“Okay, good.” McCaskill paused. “No one’s telling you not to use passion. But passion in connection with the words ‘miracle pill’ is a recipe for disaster.”

5 Minute Beauty Tips

Yuko's Beauty Tips

• "My favorite last-minute beauty tip is Lip Plumper by Skin Medica. I use it before shoots and runway jobs. The best thing is that it works almost immediately."
• "For a quick and easy hair do that looks like it took hours, go for the ballerina bun, a catwalk favorite. Just tie your hair tightly into a ponytail, then twist around it into a bun. Next put enough booby pins all the way around the bun and spray to hold it in place."
• "If my concealer gets dry or cracked then I dab a tiny amount of water on it to freshen it up."

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Keisha's Beauty Tips

• "My best makeup tip is gold highlights – they give a really luminous and fresh look. I highlight my features by dusting gold bronzer on my cheeks and brow, and sweeping a little over my nose and chin."
• "I take a bottle of Evian mineral water spray in my bag whenever I’m working. I always try give my face a quick misting before I step out on the catwalk – it makes my skin feel younger, gives me a dewy look and (most importantly!) freshens up my makeup."
• "I have my trusty Skinflash Radiance Booster Pen, which I use to lighten up any dark areas under my eyes. It’s great for that last minute check in the mirror. You can put it on top of your foundation, or just on your bare skin."

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Ivana's Beauty Tips

• "If my hair is looking flat in between changes, I spray on a little water. This triggers whatever product the stylist put in my hair, and I can make any adjustments I need without overusing hairspray and ending up with greasy hair."
• "I always get a concealer that’s 1 or 2 shades lighter than my natural skin tone. That way any dark blemishes I have get covered up better."

Eating Out the Healthy Way

 

 

Even the best planned diet can come unstuck at a Christmas party, birthday dinner or barbecue. Often the temptations are just too great. Yet models have some of the most active social lives of anyone, so exactly how do they do it and stay so slim?
It take real discipline, but there are also plenty of tips and tricks that we use as models. Events like these are not just for fun, they are a part of the social networking that goes into a successful modeling career. This page is about how models manage to diet successfully without compromising a fun social life.

Restaurant Food

When faced with a delicious menu, its all too easy to let your stomach do the ordering rather than your brain! Here are some tips to help you stay on track when eating out in a restaurant.

• At buffets, pick up the smallest plate you can find. Whatever size you choose, you will usually feel compelled to fill it!
• Before dinner, drink a cup of green tea or some Perrier with a slice of lemon. Both will help to reduce your appetite. Going to a restaurant when you're really hungry is tempting fate.
• Don't follow the crowd and order a 3 course meal. If you feel that you have to, try to choose light options like a consommé, fruit plate or sorbet.
• Order an appetizer instead of a main course - portions have grown in recent years and you really don't need more.
• Don't order anything with sauce. That grilled chicken may sound light, but not if its drowning in a creamy sauce! In an Italian restaurant, order the tomato-based sauces rather than the cream-based ones.
• Order your food steamed, baked, grilled or poached, rather than fried or deep fried.
• Substitute salad for the fries or potatoes that come with your meal.
• Watch your salad dressing! Caesar salad can be just as fattening as a burger.
• If the waiter brings you bread before the meal, send it right back or you'll end up full before the meal.
• You don't need to finish the whole meal, or have that extra helping. Most restaurants are happy to provide a doggy bag.
• Be prepared to face diet saboteurs - when your friend says "go ahead, the cheesecake here is divine, one piece won't hurt", remember that you chose a healthy main course. Why blow it with an extra 400 calories!

Cocktail Parties

After a couple of drinks and a few rounds of the hors d'oeuvres tray, you suddenly realize that you've consumed about 3,000 calories without even realizing it. That's a pretty typical experience around Christmas time, but there are simple ways to survive a cocktail party without putting on five pounds.

• Foods to avoid on the snacks table - samosas, chicken nuggets etc. Stay away from anything fried or covered in sauce.
• By drinking Diet Coke with your cocktail, you can control your appetite and be better prepared when the hors d'oeuvres come around.
• Find a place far away from the snacks table and do all your socializing there. Don't be one of those people loitering around the hors d'oeuvres!

• Limit yourself to one snack at a time. Eating slowly will help you to eat less.
• Aim for dishes like the hummus platter, with carrot and celery to dip. Even though hummus has a lot of calories, eating the vegetables will help.

During the holidays it's important not to tell yourself it's the holidays and pig out thoughtlessly. Before you know it from Thanksgiving until New Years will add up to 10-15 lbs. You can keep the scale from creeping too much up if you try to stay on track somewhat.

Alcoholic Drinks

When you have a birthday party or a work event to go to, its often extremely hard to avoid having a drink or two. Here are some tips to make sure that you don't ruin your diet in the process.

• Light beers have fewer calories and will slow down your drinking.
• Order your drinks with soda instead of tonic. Tonic has a surprising number of calories. The fruit juices in bars are full of sugar and even worse.
• Try a white wine spritzer (white wine and soda). Its a great low calorie summer drink.
• If you need to have a glass of wine, drink it with your meal rather than beforehand. Otherwise it will stimulate your appetite and destroy any willpower

Why are 'Good Carbs' important?

 

 

For a while everyone in the modeling industry was raving about the Atkins diet. This "low carb" diet plan can certainly help you lose weight, but its important to do it the right way. Your energy levels and skintone will actually be worse if you stop eating carbs altogether.

The good news is that you can actually enjoy eating carbohydrates and lose weight at the same time. The crucial thing however, is to distinguish between "good carbs" and "bad carbs". This might sound confusing, but all you need to do is remember a few pointers and you'll find it relatively easy.

"Good Carbs"

Good carbs are excellent sources of vitamins, minerals, and fiber and should not be avoided. They are vital for your energy levels and essential for your physical and mental health.
They are also a valuable source of fiber to keep you feeling full and satisfied, preventing food cravings. As a general rule, a little over half of your daily calories should come from carbohydrates.
So how do you recognize a "good carb"? They're basically unprocessed, natural foods like brown rice and fruit. Here's a larger list:

• Brown rice, wild rice
• Millet, Oatmeal, Quinoa, Buckwheat
• Wholegrain pasta and bread
• Fruits
• Veggies
• Legumes
• Raw nuts
• Low fat and buttermilk milk
• Unsweetened yogurt

"Bad Carbs"

Here are the "bad carbs", the ones that are empty of nutrition and that will cause weight gain. Unfortunately there's some fun stuff in this list, but every time you get craving for one of them, try to substitute a "good carb" from the list above.
The "bad carbs" are refined sugars, white flour and white rice. They are quickly digested, causing blood sugar spikes which lead to fat storage. Bad carbs are processed foods, depleted of their nutritional value and usually full of preservatives, chemicals and unhealthy additives.
Bad carbs give the body a quick energy burst, like being picked up and dumped. Then afterwards you quickly get a craving for more. By comparison good carbs burn much slower, leaving you full and with much more stable energy levels.
The leading cause of the today's obesity epidemic, together with the onset of type 2 diabetes and heart disease, is these bad carbs. However, this doesn't mean you must never touch a bad carb to your lips. Our bodies are designed to manage insulin levels, and as long as you consume only minimal amounts you'll be just fine.
Here are some of the processed foods that you should avoid:

• White bread, white rice, white pasta
• Cookies and pastries
• Crackers, potato chips and pretzels
• Refined, sugary cereals
• Jellies
• Jams
• Sugary soft drinks and sodas
• Alcohol

How do I avoid late night snacking?

 

Lots of us get snack cravings before bedtime and sometimes there's just nothing that will stop you getting that urge. I would suggest trying to work around it - if you're a late night snacker then its very hard to break that habit.

Lets do a little myth-busting first - its simply not true that late night snacks alone can cause you to gain more weight. A calorie is a calorie, no matter what time of day you consume it.
So eating late is actually not such a bad thing. Its OK to allow yourself to snack, as long as you have left yourself some leeway during the day by not over-eating.

Some snack ideas

I would make sure that you have some low calorie snacks around the house. Throw out the ice cream and cookies to start, and replace them with some healthy, low calorie snacks.
Here are a few of my favourite snacks to keep around the house.

• Low calorie bran muffin
  They're high in fibre and nutrients, and a really convenient snack for on the go. To cut down on preparation time, you can even make several batches and freeze them and dethaw as needed.
• Smoked salmon and multi-grain crackers
  These are really tasty snacks to eat between meals. They only take a second to prepare, they're very low calorie and they're great for your health too!
• Sweet potato wedges
  Sweet potato wedges are low in calories and high in vitamins and fiber. They're also very filling, which makes them a really great diet food.
• Fruit salad
  Cut up all your favorite fruits in a bowl - enough to last a few days. That way when you get a sweet craving you can easily grab a bowl.
• Boiled eggs
  An excellent source of lean protein and a very tasty snack to keep in the fridge for when you're peckish.

Another way to fill yourself up without too many calories is to mix sparkling water with some fruit juice (no sugar added of course!).

How to get a flat stomach

 

 

Who doesn't want a flat, firm stomach? Many people believe that sit-ups are the answer, but the truth is that they're only a part of the solution - you can't "spot reduce" belly fat in that way.
The key to killer abs and a flat stomach is to reduce your overall fat levels and minimize bloating. You can do this with a combination of cardiovascular exercise, diet and lifestyle.

Shake off that excess belly fat

The most important step towards a flat, toned tummy is to reduce your overall fat percentage, and a clean, healthy diet is the best way to embark on this mission. If you learn to love natural food, you're halfway there. Create healthy eating habits, and you'll probably find you won't even want to go back to your old unhealthy ways.
 
 
There's no reason you can't eat an interesting and varied diet while you're losing weight. Switch to whole grains such as brown rice, wholewheat pasta, wholewheat bread and oatmeal. Get your protein from good low-calorie sources such as chicken or turkey (without the skin), water-packed tuna, steamed/baked fish, and eggs. Fruits, veggies (maybe not legumes as they can cause bloating) and nuts are all OK. You can even have dairy products - just make sure they're low fat and unsweetened like cottage cheese, yogurt, and low fat milk.

One thing to watch out for though - food intolerances can cause the bloating (see below) that is one of the main barriers between you and a flat stomach.
Lastly, reducing fat is not all about your diet. A little Cardiovascular exercise is just as important. Breaking a sweat for 30 minutes, 5 times a week, should be enough to burn off that top layer of fat.

Sit-ups

So you've lost weight but your stomach isn't shaped the way you'd like it. If you think its due to bloating, see our tips below. If not, then it probably time to start with the crunches! Here are 3 simple exercises to work your abs.

• The Plank
  1. Lie face down on a mat, resting on your forearms and with your palms flat on the floor.
  2. Push off the floor, raising up onto toes and resting on the elbows.
  3. Keep your back flat, in a straight line from head to heels.
  4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
  5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
• Reverse Crunch
  1. Lie on your back and place your hands on the floor or behind the head.
  2. Bring your legs up into the air, with your feet crossed and knees bent to 90 degrees.
  3. Contract your abs to curl the hips off the floor, pushing your legs further up towards the ceiling.
  4. Lower and repeat for 12-16 reps.
• Bicycle Crunch
  1. Lie on your back and place your fingers behind your head.
  2. Bring your knees up towards your chest and lift your shoulders off the ground.
  3. Straighten your left leg out while simultaneously turning the upper body to the right. Your left elbow should almost touch your right knee.
  4. Switch sides, bringing the right elbow towards the left knee.
  5. Continue alternating sides in a 'bicycle' motion for 12-16 reps.

Tackle bloating and constipation

All the dieting and sit-ups in the world won't get you a flat stomach if you're suffering from bloating and constipation. So its important to address any digestive issues you may have if you want to start seeing those abs!
With some smart food choices you can really give your system a helping hand. Yogurt, and especially probiotic yogurt, provides friendly bacteria that help your digestive system work properly. Fiber can also fight the bloating effects of constipation. Be sure to include plenty of whole grain foods, fresh fruits and veggies. Supplement your diet with Psyllium husk to keep things moving, and drink at least 8 glasses of water a day.
There are a few things you should avoid too if you want to keep bloating to a minimum. The usual culprits are carbonated drinks, broccoli, cauliflower, legumes, wheat, and lactose (in dairy products). These intolerances vary from person to person, so try eliminating each of these items then reintroducing the ones you like, one at a time.
Also be careful not to go overboard with too many high sodium foods. Excess sodium causes bloating and water retention. This means you should avoid soft drinks, processed food, and meats such as sausages, hot dogs, bologna, corned beef and ham. Restaurant food is almost all high in sodium, as are canned soup and packaged meals. Check ingredients at the supermarket and go for the low sodium items.

Reduce your stress

Studies have shown that stress itself can cause weight gain. The body releases excess Cortisol in response to stress, which increases your reserves of stored abdominal fat. Try de-stressing with some meditation, Tai Chi or Yoga. A hot bath to soothing music and candlelight will also reduce your stress levels.

Can low thyroid function cause weight gain?

 

 

Every year, millions of people with low thyroid function go completely undiagnosed. Weight gain is one of the main signs of a low thyroid, but many attribute their symptoms to stress, a busy lifestyle or even aging. However, the good news is that once the condition is recognized, it can be easily treated.

The thyroid gland is a small, butterfly-shaped gland that normally weighs less than one ounce, and is located in the neck under your voice box. The hormones that your thyroid produces help to regulate your metabolism, affecting how smoothly and quickly your body can convert calories into energy. This then has a direct impact on how much fat you store.
 
 
Causes of low thyroid function can include your diet, a hereditary condition, hormonal changes or even a food allergy. Some symptoms are weight gain, fluid retention, low body temperature (you're always cold when everyone else is not), dry skin, brittle nails, constant fatigue, depression, difficulty getting pregnant and acne.
If you've noticed any changes in weight, mood, and energy levels ask your doctor to run some thyroid blood tests. Since low thyroid function is not fully understood by medical professionals, getting a diagnosis is not always as straightforward as you would think. It is important to find a doctor with an open mind, who is willing to examine all evidence (including your own thoughts) and who will work with you towards a diagnosis.
Here are a few diet and lifestyle choices that can help boost your thyroid gland naturally:

• Increasing your Iodine intake can help stimulate thyroid gland function. The thyroid gland is responsible for regulating body metabolism and energy expenditure. Kelp extract supplements are a potent source of Iodine, as well as all different types of seaweeds and seafood.
• Spicy food doesn't just taste great, it actually increases your metabolism too. Black Pepper, Ginger, Chili Peppers and Cinnamon all raise your body temperature, increase your circulation and help you burn fat faster!
• Eating more fiber. Constipation is very common symptom of hypothyroidism, so it's important to get enough sources of fiber to keep things moving. Great sources are brown rice, brown rice pasta, oats, beans, apples, oranges, and dried apricots.
• It’s a fact that most of us do not get enough Omega-3 oils in our diet to maintain optimum thyroid health. Deficiencies of this fatty acid have actually been linked to lower thyroid hormone levels. Good sources of this metabolism-boosting acid are flax seed, acai berry, hemp seeds, pumpkin seeds, salmon, mackerel, sardines and herring. Many people use flax oil and acai berry as a supplement.
• Without adequate protein the thyroid can't function properly, even if the sufferer is taking suitable thyroid medication. Make sure you get enough lean meats, fish, poultry and low fat dairy products or eggs.

7 Reasons to Lose Weight

 

 

We all want to look great, but here are a few other reasons for losing weight. Stay motivated and good luck dieting!

1. Live Longer

Keeping your body fat percentage at healthy levels will lengthen your life span. We know that excess weight contributes to many types of fatal disease, such as coronary disease, diabetes and cancer. Gaining extra weight really takes a severe toll on your body, so do it a favor by getting in shape.

2. Enjoy Shopping

Do you have a closet full of accessories, shoes, and bags that you never wear, because you hate trying on clothes in stores? Imagine if almost everything you tried on looked good. How much more would you enjoy shopping?

3. Worry Free

How much wasted time (and stress) do you expend on thinking about weight gain? Imagine if you finally dropped those annoying extra pounds. You could stop reading every diet book and website (including this one!), and concentrate on your family, hobbies and work.

4. Beach Time

Do you dread going to the beach because you feel insecure about your body? You shouldn't worry too much about what other people think, but losing a few pounds will probably help you put on your favorite bikini and enjoy the beach a little more.

5. Camera Happy

The camera adds extra weight already, and seeing an unflattering picture can be enough to make you feel depressed for the rest of the day. Imagine being one of those people who "photograph well", and loving how you look in pictures.

6. More Energy

Extra weight forces your body to work extra hard, just to do the basics like walking up stairs. Give your body a break by trimming down, and you'll have more energy for the important things. Getting in shape can increase your libido too!

7. Employment Confidence

Unfortunately when it comes to getting a job, appearance does matter. So get in shape and show your prospective employer that you mean business - that you're in control of your body and your life.

How to Increase Your Metabolism

 

 

Models struggle with weight gain just as much as anyone else. And, like everyone else, once they hit 30 years old it becomes progressively harder. Studies show that after 30, women lose 1/2 a pound of muscle every year and gain the same amount in fat! If you want to go to castings, you need a way to stop this happening.

Obviously going to the gym and eating right are important, but you can also make your body work for you. Increasing your metabolism, by reducing your alcohol consumption for example, means that even when you are at rest you are burning calories. Here are some great ideas that my friends in modeling have used.

Don't starve yourself!

The first instinct of many dieters is to put themselves on the starvation diet, but although this can help you quickly lose a couple of pounds, its not the right way to lose weight in the long run.
When your diet drops below 1000 calories, your body goes into 'starvation mode', which slows down your metabolism.
As well as feeling groggy and tired, you will be using far less calories than usual and making it even harder for yourself to lose weight! The answer is to eat a sustainable low-calorie diet, but never to make your body push the 'panic button' like this as it is counterproductive.
Also make sure to eat breakfast. If you skip it, your body will enter its 'starve' mode early in the day and it will be hard to break out. To keep your metabolism working all through the day, eat small, low calorie snacks between meals.

Decrease your alcohol consumption

That's right - stay off the booze! Although certainly not the most fun part of increasing your metabolism, cutting down your alcohol intake will help as much as anything. Studies show that alcohol suppresses the body's ability to burn fat.
It may be hard to completely cut alcohol out of an active social life, so why not try limiting yourself to one drink a night. If you make it a high-volume, low-alcohol drink (a lite beer for example), you might find it easier to get through the evening!

Spice it up!

Spicy food doesn't just taste great, it actually increases your metabolism too. Black Pepper, Ginger, Chilli Peppers and Cinnamon all raise your body temperature and help you burn fat faster!
Careful though - the curries you find in restaurants are often oily and fatty, so cooking your own spicy food is always best.

Drink More Water

Speed up your metabolism by drinking more water. A healthy, well-hydrated body is important to flush out toxins and aid in metabolizing fats. A simple way to determine if you are consuming enough water is to take note of the color of your urine. If it is colorless or light yellow you are on the right track, if it's any darker you need to increase your water intake. Drinking ice water also helps the body expend more calories by heating it up.
Drinking ice cold water revs up your metabolism by using energy to warm it up. Also thirst is often mistaken for hunger so it's is important to drink lots of water.

Vitamin B and Calcium

The B-Vitamins give you more energy and increase your metabolism. Drinking coffee will increase your metabolism too, but Vitamin B is a much more healthy, sustainable way to do it. Make sure your daily supplement incorporates B-Vitamins and in particular B-12.
Recent research has found that 4 daily servings of low-fat dairy products can boost your body's fat-burning ability. Calcium actually increases your metabolism. So add some low-fat yogurts to your diet, maybe as a small snack between meals.

Increase your muscle mass

Muscle burns 90% more calories than fat, so the more muscle you have the faster your metabolism will be. Going to the gym is not just a one-off attack on your fat cells - your new muscle will actually keep fighting that fat long after you leave the gym. Adding 5lbs of muscle will help you burn another 250 calories a day!
If you can't make it to the gym, then there are ways to make everyday activities into a workout. Carry your groceries home, walk the dog yourself, lift small weights while watching TV or take the stairs at work - it all helps!

Boost Your Omega-3 Fatty Acids

In recent studies it has been shown that an increased intake of Omega 3 fatty acids can help to balance blood sugar levels and control appetite. They also reduce levels of Cortisol, a stress hormone responsible for storing fat.
Good sources of this metabolism-boosting acid can be found in flax, hemp seeds, walnuts, pumpkin seeds, salmon, mackerel and herring. Many people use flax oil as a supplement.

Drink Green Tea!

Green tea regulates blood sugar levels by reducing the amount of insulin produced. This prevents fat being stored and keeps your appetite under control. A 1999 study showed that Green Tea extract resulted in a significant increase in energy expenditure.
EGCG, the main polyphenol in green tea, is an effective thermogenic which increases the metabolism of fat. This is not just a result of the caffeine in the tea, because those who lose weight on Green Tea lose more than those who were given caffeine alone.

Increase Your Iodine Intake

Increasing your Iodine intake can help stimulate thyroid gland function. The thyroid gland is responsible for regulating body metabolism and energy expenditure.
Kelp extract supplements are a potent source of Iodine, as well as eating all different types of seaweeds and seafood.

Turn Down The Heat

Keeping the room temperature a little chilly increases your metabolism and reduces your heating bills!

Blueberries and Watermelon

Here are two fruits that have been scientifically proven to boost your metabolism.
A study in the Journal of Nutrition has found that watermelon acts as a metabolism boster. It contains an amino acid named Arginine that promotes fat loss and increases muscle mass.
Watermelon and watermelon juice are really practical diet foods. Keep some frozen watermelon for a low calorie, metabolism-boosting snack.
If you're not a fan of watermelon, other sources of Arginine include dairy products, seafood, nuts and seeds.
Another study at the University of Michigan found those who ate a cup of blueberries a day had less fat than those who did not.
Blueberries contain a powerful antioxidant named Anthocyanin that may promote weight loss. It has also been shown that consuming blueberries actually reduces your food cravings!

Don't Stress If You Blow It!

If you fall off the wagon and completely blow your diet one day, it's not necessarily a bad thing. Your body is expecting a certain amount of calories a day, so a good pig-out will rev up that metabolism motor. So if one day a week you lose control, it's ok. Just forget about it and get back on track!

Healthy eating at the movies

 

 

What does a night out at the movies normally involve for you? Are you tempted by the oversized bags of chocolate? Do you aim for a low calorie option and pick up a bag of popcorn instead? Well, it’s time to clear up a few common misconceptions about the choices you make at the movie theater.
Really, neither of those choices is healthy. In fact, nothing you buy at the cinema is going to do your diet any favors, so I’ll take you through a few ways to enjoy your night out without piling on the pounds.

Popcorn

The movie version
Popcorn can be a great, low calorie snack. In fact I’ve even mentioned it as one of my favorite low calorie snacks on this site. But there is a world of difference between popping your own kernels at home, and eating the stuff they serve in movie theaters.
A large tub of popcorn in an American cinema (where the portions tend to be largest) will typically contain at least 1200 calories. That’s an enormous amount! As a reference, check out some of our model diet plans, all of which contain 1200-1400 calories per day. That’s the comparison – one bag of popcorn or a whole day’s worth of nutritious food.

It’s not just the calories though. That large bag of popcorn also contains up to 1000 grams of sodium, which can cause water retention and bloating. It also increases your thirst, which means you’ll probably need a large, sugary soda on the side.

The healthy version
So what’s the best way to eat popcorn? Most theater chains pop their corn in coconut oil, which is good for you in small portions but very high in saturated fats. Buy your own popcorn and pop it at home using a little vegetable oil, then add salt or syrup to taste. Don’t buy microwave popcorn unless you really need to – nasty chemicals can leach from the inner lining of the bag on to the kernels.

Chocolate

The movie version
If you have to buy something at the concession stand, it’s definitely healthier to go for the chocolate snack rather than popcorn. However, portion sizes have grown so much in recent years that you can easily consume 600 calories just from one of these supersized treats.
The healthy version
Why not smuggle in a couple of nut bars in your bag? At least that way you get some nutritional benefit too. Or, if you really need chocolate, go for a dark chocolate brand with at least 70% cocoa. This type of chocolate is low in calories and full of antioxidants, and is a much better option than the milk chocolate snacks normally found in cinemas.

Drinks

The movie version
The oversized sodas at the movie theater can contain up to 500 calories. Even worse, they have very little nutritional content, in other words they are ‘empty’ calories and your body is much better off without them.
The healthy version
Choosing one of the diet drinks is probably better for you, although they contain large amount of sweeteners that really have unknown effects on your health. Even better, mix some fruit juice with sparkling water at home and just take it in with you.

How to cope with emotional eating

 

 

All the diet advice in the world isn't going to help you reach your weight loss goals, unless you tackle emotional eating first. Emotional eating is one of the main saboteurs of healthy weight loss plans.
When negative emotions drive you to that comforting strawberry cheesecake, typically it only soothes you momentarily. If this sounds like you though, there's no need to feel bad about it.
Most people admit to reaching for their favorite chocolate bar or pack of crisps as a way to cope with negative feelings. These can be emotions such as low self esteem, loneliness, boredom, anger, stress, fear or guilt.

Emotional eating triggers

A positive, healthy pattern must be established to deal with these feelings, so you don't need to use food as an escape. It's important to identify your emotional eating triggers, then learn to divert your attention to something else until the cravings subside.
Triggers can be anything that causes you stress or unhappiness. Relationships are often the cause - whether its your family, love life, friendships or even office politics. Recognizing your times of weakness will actually give you the strength to maintain your willpower when you need it.

Signs of emotional eating

Here are the top 3 signs that you are a victim of emotional eating:

• A sudden urge to eat something specific NOW (usually your favorite comfort food), when physical hunger isn't even present.
• Continuing to eat even after already full.
• Feelings of guilt after eating. If you're really eating to satisfy hunger, this does not happen.

Dealing with emotional eating

Next time you get one of those uncontrollable cravings, try a few of the following ideas. Then wait 20 minutes and hopefully your destructive cravings will vanish!

• Firstly, have some healthy, guilt free options like your favorite fruit or low fat yogurt on hand to satisfy that naughty food craving. If you have a pantry full of your favorite food, get rid of it and you won't even be tempted.
• Walking is a great way to get fit, and also combats negative feelings. Use it as a way to catch up with friends, take your dog out or just put on your iPod with your favorite tunes.
• Swimming is also fantastic for your body and very therapeutic for those negative feelings.
• Write a letter or call up someone you haven't talked to in a while.
• Meditation and Yoga are very calming ways to balance mood levels.
• Get a massage or convince your partner to give you one.
• A hot bath.
• Catch up on your cleaning, laundry, or gardening.

Lastly, remember that emotional eating is just human nature. You don't need to beat yourself up if you slip up a bit now and then. Just forget about and re-focus on a slimmer, healthier you.

Trans Fats and weight gain

 

 

There are two types of Trans Fats - one natural and the other man-made. This article is all about the man-made one, because the trans fats that naturally occur in animal products are actually beneficial. The artificial kind, on the other hand, causes weight gain, cellulite and bad skin, all things that every successful model needs to avoid!

Trans Fat (hydrogenated fat) is manufactured by adding hydrogen to vegetable oils in a process called hydrogenation, which gives it a solid consistency. It is used to fry fast foods including chicken, in addition to being present in cookies, pizza, margarine and hidden in many other foods.
 
 
Trans Fat is widely used in junk foods (and even some so called 'health food') thanks to a number of qualities that make it very appealing to food manufacturers. It's cheap to produce, extends the shelf life of food and helps create a very appealing texture in the mouth.

Weight Gain

Research is now starting to show that Trans Fat is more associated with weight gain than other fats. Trans fat is not metabolized the same way that good fats are. It causes an inflammation response to the body, which increases cortisol and blood glucose levels, and also inhibits insulin function.
"Trans Fat is worse than anticipated," according to Wake Forest researcher Lawrence L. Rudel, PhD. "Diets rich in Trans Fat cause a redistribution of fat tissue into the abdomen and lead to a higher body weight, even when the total dietary calories are controlled."
So the effect of junk food on your weight is greatly increased - not only is it high calorie, but the Trans Fat that it contains actually accelerates your weight gain even further!

Health concerns

The reputation of this 'Frankenstein fat' has gone from bad to worse. Places like Switzerland, Denmark and New York have already started regulating Trans Fat content, due to concern for their citizens' health.
Trans Fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. This type of artery-clogging fat may also be responsible for increases in heart disease, strokes, type 2 diabetes, cancer and low birth rates. This is not even the entire list of health issues many recent studies are uncovering.

How can you avoid Trans Fat?

Depending on where you live, it can actually be very easy to avoid Trans Fat. If you live in New York for example, regulations ensure that restaurant food will have minimal levels. However, even a trip to the supermarket can expose you to high levels of this nasty substance.
When you pick up food, check the list of ingredients for Trans Fats. They also goes by the names of 'hydrogenated oil', 'vegetable shortening' or 'partially hydrogenated oil'. Here is a small list of some of the main culprits:

• French fries
• Biscuits, cookies
• Cakes, pastries, doughnuts
• Breakfast cereals
• Cereal bars
• Fried chicken, and other fast food
• Pizza
• Microwave popcorn
• Frozen foods
• Vegetable shortening and margarine

It is recommended that you reduce consumption of Trans Fats to no more than 1 percent of your total daily calorie intake. Even a small amount can be very detrimental to your health, so remember that the next time you think about picking up a tub of margarine!

Top 10 Super Weight Loss Foods

Here are the 10 foods that I always, always have in my house. They are all natural, healthy and nutritious, and they’re all really cheap and easy to find too!

1. Chickpeas

Also know as garbanzo beans. They are normally found precooked and canned, but you can also buy them in a dried form and cook them yourself.
Chickpeas lower bad cholesterol, as well as being a good source of protein, iron and other vitamins and minerals. They are also a high source of insoluble fiber, great for combating constipation.
Chickpeas make a delicious addition to salads, soups and stir fries. You can turn them into a great homemade hummus – just blend with garlic, lemon juice, chili pepper and a teaspoon of olive oil.

For those trying to cut back on meat, chickpeas make a great protein replacement. Mix them with whole grains such as brown rice or couscous for a complete meat substitute.

2. Oatmeal

Oatmeal is a very high source of soluble fiber that digests slowly, curbing your hunger and cravings for hours. It stabilizes blood sugar levels, unclogs arteries, and lowers risk of colon cancer.
It is best to avoid the flavored and sweetened oatmeal as they have added sugar and chemicals. Go for plain oatmeal with low fat milk and blueberries or your favorite fruit for a power breakfast. It's inexpensive and you can buy it in bulk.

3. Kobacha Squash

Also know as a Japanese winter squash or pumpkin. You might have seen it on the supermarket shelf but you probably weren’t sure what it was!
A cup of Japanese squash contains just 40 calories, but it is high in nutrients like antioxidants, vitamins A and C and fiber. The best thing, however, is its delicious taste. It really is a tasty, guilt-free diet food.
I love Kobacha wedges. Just cut them up and pop them in the oven with salt for 20 minutes. They make a filling, super-yummy snack.

4. Sardines

In recent studies it has been shown that an increased intake of Omega 3 fatty acids can help to balance blood sugar levels and control appetite. And (as if that wasn’t enough), they also reduce levels of Cortisol, a stress hormone responsible for storing fat. They are a very low calorie source of protein and calcium, both very important for weight loss.
Sardines are great because they are cheap, abundant and contain lower levels of mercury and PCBs than most fish. This is because they are lower in the food chain than tuna, for example, and so spend less time ingesting poisonous chemicals. Sardines are an excellent and underrated fish choice.

5. Chili Peppers

Chili Pepper not only adds flavor to your favorite dishes, it actually increases your metabolism for a short period of time after eating them.
Chilies raises your body temperature, increases your circulation and helps you burn fat faster.
As an added bonus, chili peppers contain Capsaicin (the active chemical in red chili peppers). This increases your body's levels of endorphins, the chemicals that make you feel happy!

6. Yogurt

Studies have shown that yogurt aids in burning fat and increasing weight loss. It’s a great low fat source of calcium and protein, both of which are important for maintaining a high metabolism. Calcium reduces fat storage and boosts your metabolism, while protein maintains and protects lean muscle tissue.
Try to choose plain yogurt – the flavored ones contain high amounts of sugar and additives. Alternatively, homemade yogurt is a healthy and economical way to add fresh yogurt to your life every day.
Yogurt can also be used as a substitute for mayonnaise or sour cream in dips and salad dressing recipes. If plain yogurt isn't your thing, mix in fruits and nuts or use it in smoothies.

7. Blueberries

Blueberries contain a powerful antioxidant named Anthocyanin that may promote weight loss by reducing abdominal fat.
It has also been shown that consuming blueberries actually reduces your food cravings.
I like to add fresh or frozen blueberries to low fat muffins, cereal and yogurt. I also blend them into smoothies, and they also make a good snack for evenings watching TV.

8. Eggs

Eggs are nutrient-dense and a great source of protein. A medium sized egg contains just 70 calories. Studies have shown that eating eggs for breakfast tends to reduce the amount of calories that you consume throughout the rest of the day. Eggs promote satiety and curb hunger and cravings.
Eggs contain all of the essential amino acids, but it is the amino acid leucine that provides the link to fat loss. This naturally occurring substance helps to stabilize blood sugar levels and maintain lean muscle tissue.

9. Grapefruit

I'm sure you've heard of the grapefruit diet? Well it turns out there might be something to it. Grapefruit contains fat burning enzymes that are responsible for reducing insulin levels and encouraging weight loss.
Grapefruit is low in calories and high in antioxidant vitamin C and potassium. It also contains bioflavonoids and other plant chemicals that protect against cancer and heart disease. You can eat grapefruit alone or toss it on salads.

10. Almonds

A good source of protein, fiber, and powerful antioxidant Vitamin E. Studies have shown that eating small amounts of almonds aids in weight loss.
Although almonds do contain fat, research suggests the fat in almonds does not get completely absorbed by the body.
Almonds are a satisfying snack that you can carry with you instead of chips and other unhealthy snack foods. You can also toss them in salads and smoothies or mix them with oatmeal.

Tips for busting through your Diet Plateau

 

 

Sometimes when you're dieting you feel like you're doing everything right, but those last few pounds just don't seem to shift. This is a very common problem called a plateau, but help is at hand. Follow the tips on this page if you're struggling to break through that final barrier to your weight loss goals.

Water

We are all approximately 60% water - so make sure you're drinking enough of it. Water speeds up your metabolism and flushes toxins from your body, eliminating any bottlenecks that might be stopping you from losing weight. Often the body mistakes thirst for hunger, so keep yourself properly hydrated and you might find that your food cravings will disappear.

Adjust your calorie intake

As you slim down, you need to eat less to keep losing weight. If you've lost some weight but now the scale isn't budging, this could be the reason. Try reducing your calorie intake just a little more, maybe somewhere between 50-100 calories per day for each time you lose 10lbs. You shouldn't go below 1200 calories though - drop below that and your metabolism will start to shut down.

Eat frequently

Another important tip for keeping your metabolism going - never skip meals. This slows down your metabolism as your body shifts into starvation mode. Keep eating small portions throughout the day, and try not to go more than 3 hours without eating. Check out our Healthy Snacks page for some light bites.

Alcohol

So you've stuck to your diet all week, but then Friday night comes along and you end up having a long night of drinking. The next day you derail your diet completely and order a large pizza with cheesecake. Most of us enjoy a few drinks now and then, but if you are hitting a plateau try cutting the alcohol out for a while. As much fun as a big night out can be, alcohol unfortunately slows down your metabolism and robs you of your energy and willpower.

Increase exercise

Dropping some weight can shift your body into starvation mode, and sometimes eating less can even be counterproductive. One way to get past this plateau is to do more exercise and kickstart your metabolism again. Try to diversify your exercise plan to keep your body guessing. Lift weights twice a week, play tennis, go for a long walk, do a Pilates class, kickboxing, a hike... mix it up!

Guilt free indulgence

Do you ever beat yourself up when you give in to temptation and eat a Dairy Milk bar or some really fatty Chinese takeaway? Well don't feel too bad. Once in a while it's important to give your body something it's not expecting. This can actually help kickstart your metabolism. Just don't do it more than once a week!

Patience

Lastly and most importantly, be patient! Keep to your plan, be positive, enjoy feeling strong and healthy and don't stress about it. The weight will come off eventually if you stick at it. Remember - your weight gain didn't happen overnight, so you shouldn't expect weight loss overnight either.

Why Beans are a Great Weight Loss Food!

 

 

Most of us probably are not getting enough beans in our diet. They pack a real nutritional punch, loaded with fiber, protein, vitamins, minerals and even rich in antioxidants. They make a low calorie, high protein snack - one cup of beans contains a little over 200 calories but a whopping 10-15 grams of protein.

They're the ultimate convenience food too, and can really help stretch the smallest of food budgets.
Beans are a high source of fiber, which is really important to stay slim but also wards off the risk of colon cancer too. It is recommended that women consume between 25-30 grams of fiber a day. However, most of us consume only half of that, leaving many of us chronically constipated, fatigued, and frustrated by our inability to lose weight. The good news is that, with a little imagination, beans can play a tasty and important role in your weight loss goals.
 
 
Consuming adequate fiber is essential for any weight loss plan, for two reasons. The high fiber content in beans makes you feel full and satisfied for longer. This stabilizes your blood sugar levels and reduces your appetite, both vital factors for losing weight. Another added bonus is that beans are high in soluble fiber, which can help to reduce bad cholesterol levels.

Beans are often overlooked as a quality source of low fat protein. When combined with whole grains such as brown rice, beans provide a quality heart-healthy complete protein, but without the saturated fat of animal protein. A lot of dieters stick to high animal protein diets which can be helpful for weight loss. However these animal sources provide no fiber, so dieters end up constipated. The fat content in animal protein can easily end up being stored by your body, whereas if you eat too much vegetable protein, it is simply eliminated by your body as waste. There is a place in the diet for lean cuts of animal meat and dairy, but substituting beans for meat at a few meals will be great for your health.

Cooking beans is easy, although you can even just use canned beans. Just be sure to buy the low sodium variety and rinse the beans well. Also don't go crazy right away on beans - give your digestive system a little time to adjust. Introduce them gradually until your body gets used to them.

Some bean recipes to try..

Chickpea Salad

Tin of chickpeas
1 onion
1 tomato
Black olives
Basil
Chopped fresh chilies or chili flakes
2 tablespoon olive oil
Chop it all up, mix it together and serve.

Lima Bean Hummus

1 can of lima beans
1/3 cup lemon juice
1 to 2 cloves minced garlic
1/2 teaspoon ground cumin
1/4 cup finely minced parsley leaves
1 tablespoon paprika
Salt
This is a great, low fat, hummus snack. The lima beans are an excellent source of Tyrosine and will stabilize your blood sugar levels.
Just take all the above ingredients (except the parsley) and blend until pureed. Then take out of the blender and mix in the parsley leaves, and leave in the refrigerator for a few hours. Lastly, add the paprika as a garnish and serve with chopped vegetables like carrots or celery.

Healthy breakfast ideas that can help you lose weight

 

 

If you think that skipping breakfast will really save calories, think again. You've probably heard this before but it really is the most important meal of the day. Many studies have concluded that those who eat breakfast tend to weigh less than those who skip it.

When you wake up in the morning, your body hasn't had any food for 8-10 hours and is in starvation mode. You need to get your metabolism going by eating something. It can't be just anything though - give your body a healthy and nutritious start to the day, no junk food.

Many people just grab a coffee for breakfast, but coffee is not going to snap your body out of starvation mode. You have to eat, even if it is just a little something. Studies have also shown eating breakfast stabilizes blood sugar levels, which reduces cravings and maintains consistent energy levels. Eating breakfast can improve your mood throughout the day and help you think more clearly.
 
 
If you like to sleep in until the last minute, or you just can't deal with eating right after waking up, then have something you can take out with you. Low fat bran muffins, yogurt, fruit or breakfast bars are all good.

Low Fat Bran Muffins

Low fat bran muffins are healthy, low fat and they taste delicious. There's no need to add sugar, but if you need to make them a little sweeter just add raisins.
They're high in fiber and nutrients, and a really convenient snack for on the go. To cut down on preparation time, you can even make several batches and freeze them and defrost as needed.

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Peanut Butter and Banana Sandwich

This might be the favorite breakfast snack of kids everywhere, but if you make it right it can be a good diet food too. As always, its all about the ingredients.
Firstly, you can't just pick up the first tub of peanut butter that you see. Find one that contains no added sugar or trans fats, and an organic brand if possible. If your supermarket stocks almond butter you can try that too - almonds are a natural appetite suppressant.
For the bread, make sure you use a wholegrain brand. The unprocessed natural grains won't give you a sugar spike like white bread can.

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Muesli with Fruit

This breakfast snack will give you tons of energy to start your day. Chose a low calorie muesli with no sugar or salt added. If it contains almonds, even better. Studies have shown both oatmeal and almonds to be natural appetite suppressants that can curb your hunger cravings.
To make it a bit more exciting, you can replace the milk with some low fat natural yogurt. Try to use fruits with lower sugar content like raspberries, blackberries, peaches or apples.

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Avocado and Tomato on Toast

This is one of my favorite ways to start the day. Just slice up some ripe avocado and tomato, and serve on toast with salt and pepper added to taste. Add a sprig of cilantro if you like.
One thing to remember - make sure that you use wholegrain bread for the toast and not white bread! Unprocessed, natural grains take longer to digest and release energy more slowly into your body. This helps stop food cravings and keeps you feeling full and satisfied for longer.

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Smoked Salmon with Egg

This is a delicious breakfast snack that's quick and easy to make. Smoked salmon can be a little expensive, but it has a strong flavor so you don't need much of it. If you're on a budget, many supermarkets sell salmon 'off-cuts' for a much lower price, and they're just as good.
It's a great snack for dieters because eggs are a natural appetite suppressant. They promote the release of a specific peptide named PPY that actually helps to curb hunger cravings.

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Tuna and Cheese Melt

Tuna and cheese are both good sources of protein that can fill you up without making you fat. Just remember to use a thin slice of low fat cheese if you can.
Make sure that you use wholegrain bread for this recipe. The fiber will help you to avoid hunger pangs, and the unprocessed grains release energy more slowly into your system.

Can you Drink Alcohol and still Lose Weight?

 

 

When you’re on a diet, it’s hard to go out for an evening and give up that glass of wine or mixed drink. This is especially true for fashion models, who might be out at industry events or networking in the evenings. If you’re out doing promotional work, sometimes that means having a drink too. So is it possible to have an alcoholic drink without blowing your diet?

You’ve probably read how the occasional drink can actually be good for your health. It can fit in well with a healthy lifestyle by lowering stress and even reducing your blood pressure. So does alcohol on your diet have to be a total no-no? Well, more than one drink a day probably is.
 
 
Alcohol, as you’ve been told over and over again, is full of empty calories. But what’s life without a few empty calories? So although you can probably lose some weight and enjoy a drink a day, have a think about some of the information below.

• Zero nutritional value
  Alcohol has no nutritional value whatsoever, and actually contains 7 calories per gram. Those are what we call ‘empty calories’. If you’re limiting your daily calorific intake, you should use up those calories eating or drinking something that is going to improve your health, rather than spending them on alcoholic drinks.
• Complexion
  We all know that alcohol can dehydrate your skin, leaving it red or blotchy both during drinking and in the morning. But drinking also has longer term effects on your skin. Drinking alcohol tends to permanently enlarge the blood vessels near the skin's surface, causing itchiness, uneven tone and red spots. If you've ever seen the skin of a long-term alcoholic, you'll recognize exactly this redness.
• Alcohol is a diuretic
  Diuretics are substances that cause water loss and dehydration. When you lose water, you flush out minerals such as potassium, zinc and calcium as well. Your body needs these minerals to keep the fluids and chemicals in your body in sync, as well as for contraction and relaxation of your muscles.
• Poor quality sleep
  Alcohol may help you to drop off in the evening, but the quality of your sleep will be poor. It’s certainly not the restful sleep that your body deserves. If you need to bounce out of bed and run to a photo shoot, you need a good quality dose of beauty sleep!
• Health problems
  Alcohol causes your stomach to produce more stomach acids, which cause inflammation in your stomach lining. This will not normally cause immediate problems with your health, but if you drink frequently and in large amounts you can get ulcers, heart problems or liver disease.
• Lower inhibitions
  It’s hard to stick to your diet when a drink has lowered your inhibitions. To make things worse, alcohol is actually an appetite stimulant too, which drives us to high calorie snacks like chips, peanuts or fast food. This slide in willpower often continues well into the next day when we order takeaway or eat fried food.

What Not To Do?

Don’t skip meals to “save calories” for drinks later in the day. Face it, most of us have skipped a meal because we know there’s going to be a party or a dinner or a friend coming over for drinks later. This is a bad idea for a number of reasons.
The meal that you’ve skipped probably has much more nutritional value than the drinks you’re planning to have. Drinking on an empty stomach is never a good idea either. Meanwhile the ‘empty calories’ in alcohol will rob you of your energy and it won’t do your complexion any favors either.
So before you go for that alcoholic drink, weigh the pros and cons. One drink might be good for you, but less is more.

LifeCell: The Anti-Aging Cream Used By Models And Actresses

Imagine an all-in-one skincare cream that could eliminate wrinkles, protect you from aging and revitalize your skin.
A product that was developed by a Columbia University surgeon, is recommended by dermatologists, and works within 17 seconds of you applying it to your skin?
Sounds too good to be true?
We thought so too. Until a friend in the fashion industry recommended that we try LifeCell Anti-Aging Treatment.
Aging is our worst enemy as fashion models. Like it or not, if you let yourself get out of shape or don’t take care of your complexion, the work will quickly dry up. So it’s a constant battle to stay youthful and fresh – our jobs depend on it!
 

The anti-aging secret that models use to prolong their careers and stay wrinkle-free

So models are always on the lookout for new skincare products. You name it, we’ve tried it. When someone finally finds something that works, word travels really, really fast. That’s how we heard about LifeCell, and that’s why we’re happy to recommend it to our friends.

"I've been super busy with my modeling career - working and traveling a lot. I like LifeCell because it replaces my other skin creams, so I only have to carry one with me."
"It works really fast too. I have a really busy schedule, so saving a few minutes every morning means I can get a little more beauty sleep!"
Nyree, 32
Fashion Model
BC, Canada

Why is LifeCell so effective?

• LifeCell instantly reduces the appearance of fine lines and wrinkles

How can this be possible? Well, first you need to know why we see wrinkles. We only notice these pesky lines on our faces because of their shadows. Have you ever wondered why celebrities look so young on TV chat shows, but always a little older at awards ceremonies? TV shows use so much lighting that there are no shadows cast on their faces. There’s so much light that you can’t see the lines!
LifeCell contains special light-reflecting technology that uses a similar principle. It reflects the natural light that hits your face, so that there are virtually no shadows to see. Your wrinkles disappear, and it does all this without making your face look shiny!
The best part is that this happens almost instantly. We tested the claims of the manufacturer and saw the results ourselves…

"So, I'm so glad I found LifeCell because it does it all. Can you believe it... it's an intensive 24-hour moisturizer, an anti-oxidant cream that protects against dangerous wrinkle causing free radicals, and a lip-plumper (among other things)."
"Talk about convenience... I no longer have to lug around 5 to 10 different beauty creams to my photo shoots. I just carry LifeCell."
Deviahnna Serpa, 27
Model & Dancer
Maui, HI

• And it reduces wrinkles over time too…

This is the second way that LifeCell works to improve your skin. LifeCell is loaded with antioxidants, water-binding agents, and anti-irritants, all proven to reduce the effects of aging. So although your skin gets an immediate boost from LifeCell, you will see more benefits the longer you use it. And this is not just a cosmetic change to your skin – LifeCell is fighting your existing wrinkles, preventing new ones from forming, and actually reversing damage to your skin.
There is one remarkable ingredient in LifeCell that you should know about. It’s called Ubiquinone and it’s a “super-antioxidant”. We all know what antioxidants are – they’re the helpful compounds that help protect and repair our skin. But Ubiquinone is much more powerful than your typical antioxidant. It can actually help restore your skin and repair age spots. Fitness magazine had this to say about a Ubiquinone derivative:

“It doesn’t just prevent free radicals from ravaging skin – it reverses past damage, too… The ingredient has been shown to restore cell vitality”

"I'm 40, but I look (and feel) like I'm 28, again. Thanks to LifeCell, no one can tell me I can't look as young as I feel. LifeCell age-proofs my skin without surgery, Botox or a Park Ave. dermatologist. Now I look my age... the one I feel. After I started applying LifeCell, men and women that cross my path repeatedly turn their heads to check me out - and it makes me look and feel like a million dollars!"
"By the way, here's some insider information: LifeCell has become a major secret used by middle-aged professional models... including those who make millions of dollars a year. You see, these women often have to look... much younger... than they really are... or else... they lose their jobs! If people in the industry knew some of the models' true ages, it would be difficult for them to get work. Thanks to LifeCell they'll never find out the true ages of these models."
Colleen Graham, 40
Former Fashion Model & Director of Ford Models
Florida, USA

Do I really need another cream?

This is a good question – we all have cabinets full of serums, night creams, day creams, under-eye cream and probably much, much more…
So why buy another? Well, LifeCell is not just an anti-aging cream. It actually does all those things I just mentioned and more. Here is a list of what you’re getting when you buy LifeCell:

• Instant Anti-Wrinkle Cream
• Under-Eye Cream
• Age Spot Reducer
• 24-hour Moisturizer

That’s a lot of value in one tube of anti-aging cream! The nicest thing we found about LifeCell was being able to put aside all those other creams and just use one product, day or night, that we knew would keep working.
Just having one skin cream is also a real time-saver. If you're on a busy schedule or you travel a lot, saving a few minutes every morning can really add up! And because you don't need to buy so many individual creams, it works out cheaper too.

Try LifeCell Risk-Free…

Here’s the best bit. You can try this all-in-one anti-aging cream Risk-Free. LifeCell normally costs $189, which should last you for up to 60 days. However, the company behind LifeCell, South Beach Skincare, is currently allowing you to try it Risk-Free for one month. Order it right to your doorstep, and if you don’t like it, you can just send it back.

• Say Goodbye to Wrinkles
• Reverse the Aging Process
• Throw away your other creams
• Save time and money