• 3 Ways to Quickly Break Your Fast Food Addiction

    3 Min Read

    Any sort of addiction is hard to stop. Whether it is smoking, eating, or drinking, addiction is something a lot of us has trouble overcoming. In this article, we examine three great ways to stop your fast food addiction. In the past few years, the number of people suffering from obesity has increased significantly and fast food has played a big role in this trend. So what is considered a fast food addiction? People who are addicted to these kinds of food consume it at least once a day. It’s just too easy for us to get these kinds of junk food because they are everywhere. In most major cities, there is a joint at every block. Although it may seem impossible to break through an addiction, these methods will help you in breaking it out from one once and for all.

    The first tip to breaking your fast food addiction is to always have your fridge stocked with healthy alternatives. We tend to always go for fast food whenever we don’t have ready-made food in the fridge. A lot of us are too lazy to cook so we just decide it’s better to go for the convenience of junk food instead. Hence, make sure your fridge is always stocked with something that will fulfill your hunger. For example, you can have some boiled eggs prepared as snacks. You can also prepare some finger-sized vegetable snacks. These meals are a lot of healthier than your average junk food.

    The second tip is to gradually reduce the amount of fast food you eat per week. It’s never easy to make a sudden change to your eating habits. Instead of trying to get rid of addiction at once, work on it slowly. If you’ve been eating junk food every day, try and reduce the addiction by eating fast food once every other day. Once you get the hang of it, reduce the rate at which you eat junk food even further. Soon enough, there will come a point in time when you’ll no longer feel the urge to eat unhealthy meals.

    The last tip is to watch TV programs like Super-Size Me. The best way to get rid of an addiction is by seeing first-hand what it can do to you. Pictures and real-life case studies can do a lot in helping people change their perception on life matters. When you watch Super-Size Me, you’ll see how fat a person gets by eating fast food every day. It won’t be appealing and it will definitely do a lot in changing your mindset on the addiction.

    Check out the author’s website for more great info on losing weight.

    Article Source: http://EzineArticles.com/?expert=David_Z._Chan

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  • Sleep Loss: How Being Overtired Contributes To Weight Gain

    4 Min Read

    The trigger for your weight gain could be sleep loss. What if the key to easier weight loss was just getting your head on the pillow earlier at night? Between work, school and social life, few of us get as much sleep as we need. And, that can lead to a higher number on the scale and even, over time, weight related illnesses like diabetes.

    How Sleep Loss Causes Weight Gain

    When we are overtired, our brains react differently to temptations of high fat foods. Cravings are stronger, and we are more likely to give in. The hormones that influence your eating, ghrelin and leptin, get out of whack. Ghrelin, which stimulates hunger, is increased. Leptin, which makes you feel full, shows up in smaller than normal amounts.

    According to one expert, if you are getting only about 5 hours of sleep a night, you have a sleep loss problem. Just changing your schedule to allow 7 or 8 can help you take off as much as 10 pounds without consciously altering your routine in any other way.

    Secrets to Overcoming Sleep Loss

    There are many strategies you can try to decrease sleep loss and increase the amount of sleep you get each night. Try out as many non-drug sleep aid techniques as possible before looking into sleep aids, as they do not provide the same quality sleep and are only meant as a short term solution. For lasting effects, you need to change your relationship with sleep. A few tips:


    • Scale back on the caffeine. If you constantly have a latte at hand, the caffeine can be keeping you from resting. Switch to decaf after 4 pm.
    • Get enough exercise every day. If you are sitting at a desk or hanging on the couch, your body will not get tired out enough to want to go to sleep, and sleep loss can be the result.
    • Don’t do hard cardio too close to bedtime. You’ll be too keyed up to get to sleep. Instead, if you want to work out at night, do some relaxing stretching exercises.
    • Remove electronics from your bedroom. Laptops, cell phones and tablets often have glowing buttons that can keep us from getting the full dark we need for quality sleep. Banish your gadgets to another room or at least a dark drawer.
    • Try to get to sleep and get up in the morning at the same times every day. Consistency makes it easier to get to sleep and decrease sleep loss
    • Don’t over-schedule. If you are losing sleep because you have too much going on, look at what can be cut back to ensure you are getting your Zs.
    • Limit daytime napping to no more than 30 minutes a day


    As soon as you realize you are having problems falling asleep, get up, and go to some other room in the house, and find something to do like reading a dull book, or watching a boring movie on tv. As soon as you begin to get sleepy, go back to the bedroom and go to sleep.

    Try doing some yoga, or some other exercises to help you to relax and wind down. This often works for me.

    A Balanced Diet And Exercise Are Important In Overcoming Sleep Loss

    Adequate sleep alone will not do all the work of losing weight, of course. You need to add diet and exercise to the mix of healthy habits to accomplish your weight loss goals and keep the weight off for good. Remember that the more severe your sleep loss, the more vulnerable you are to weight gain. If your sleep loss is severe, I recommend that you contact your family physician as soon as possible.

    Check out additional news and the latest trends on fitness, health, nutrition, and weight loss at http://www.fitnessandhealthmatters.com.

    Article Source: http://EzineArticles.com/?expert=James_Spann

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  • Should You Follow a Gluten Free Diet?

    6 Min Read

    So you’ve heard about Gluten and Gluten free diets and are considering going on it just because you think it’s healthy, or maybe you see that others lose weight on this diet or claim increased health and clarity of mind. Well before you jump into this diet with both feet let me tell you a story.

    Back in the day there was the low fat diet, then after a decade or so there was the low carb and Atkins diet rush and now we have gluten free diet. Do you think it’s a coincidence that gluten free diet started gaining popularity right about a year or two after Atkins diet came around?

    If you answered yes, you might to want to look up the term “Elective Affinity” in sociology. It’s basically a way to market the same idea using two different methods. The same strategy was applied in mid 90s to dietary fat intake and hesitation from dairy products and animal fats such as butter and cholesterol rich food and at the same time promoting the Mediterranean diet and olive oil soaked recipes. Elective affinity is a proven method for creating a market and then catering to it, providing the customers with an illusion of a choice, while pushing your product for great profits.

    If you do suffer from the Celiac disease or you have gluten sensitivity issues, you should be concerned and yes you should be taking all gluten sources out of your diet. But the 12 Billion dollar gluten free market is not where you find the answer. Research has shown that patients suffering from Celiac disease were as equally intolerant to mass produced gluten free products.

    Studies have shown that even after two years on gluten free diet, patients still had elevated markers of gut inflammation. Aside from what we know from the result of this research there are two main issues with gluten free diets.

    Most obvious one is cross contamination of gluten free products by gluten rich products, since in most cases these products go through the same manufacturing line as their gluten free counterparts. Now you might think that’s a small percentage of exposure should not cause a concern and does not fall under the category of contamination, however the amount of gluten exposure for patients to suffer adverse effects is as little as 50 milligrams. So as you can see this possibility is not farfetched, as matter of fact 41% of the gluten free food is contaminated with gluten.

    The second issue with gluten free diet is that most people think just by excluding the usual suspects (wheat products such as White Flour, Whole Wheat Flour, Durum Wheat, Graham Flour, Wheat Germ, and Wheat Bran), they are gluten free. But the truth of the matter is that most people are unaware of all other products that have gluten in them. Just have a look at the following list:

    Broth in soups and bouillon cubes
    Breadcrumbs and croutons
    Some candies
    Fried foods
    Imitation fish
    Some lunch meats and hot dogs
    Modified food starch
    Seasoned chips and other seasoned snack foods
    Salad dressings
    Self-basting turkey
    Soy sauce
    Seasoned rice and pasta mixes
    Dressings Sauces
    Frozen vegetables
    Soy sauce
    Natural flavourings
    Vitamin and mineral supplements
    Some medications

    And the list goes on.

    What you should know is that Celiac disease only affect less than one percent of the population according to center for celiac research at university of Maryland. Based on the same research, for every one person that test positive for gluten intolerance, nine individuals are not intolerant. Yes that’s a big percentage of negative results, which not surprisingly consist of a greater percentage of females between ages 30 to 45. The same demographic that is aimed for by most other fad diets that promotes the fear of food. To makes matters worst most individuals that “think” they are gluten intolerant, are not actually tested for this problem and general belief is that if you think you are gluten intolerant and you are experiencing symptoms associated to gluten intolerance such as bloating, low energy level and headaches, etc., common symptoms to most diseases known to mankind, then try going gluten free and if you felt better then you must have been gluten intolerant.

    That’s a flawed reasoning since any time you eliminate a food category from your diet for a prolonged period of time, your body will down regulate the secretion of hormones and enzymes that were required to handle that food category. Afterwards, when you decide that you want to give that food category a try, you’ll be experiencing some discomfort, since your body needs to get up to speed to be able to digest and use the new food category, which in this case is interpreted as evidence that prior assumption of being gluten intolerant is actually true.

    Now you might think to yourself, it can’t hurt if you switch to a gluten free diet just because it sounds healthy, but you could be wrong. Aside from the discussion I pointed to in regards to creating food sensitivities by eliminating food items, you could suffer from another side effect by following a gluten free diet and it could affect your gut flora and makes your more susceptible to overgrowth of harmful bacteria and infections. What you also need to remember is that just because a food items is labelled as gluten free, it does not make it a healthy choice or low calorie. A stroll down the cookie isle of your local Walmart should highlight this point.

    So here is the moral of the story is to keep your eyes open for reoccurring diet fads in the market and have in mind that your best is always balanced diet and moderation. If you think you are gluten sensitive, the first thing you should do is to contact your doctor and arrange a test before you start a self-prescribed diet.

    To read more on this topic and other health and fitness tips please visit my blog at:


    Article Source: http://EzineArticles.com/?expert=Al_Ash

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