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We started off with 100’s of them that have been on our Facebook page on a daily basis and we have now got rid of the duplicates and chosen our top 100. If you would like to save the quotes for later, then you can get them all on the infographic below.
Dietitian Juliette Kellow kicks off with a series of top hints and tips to get you healthier and slimmer for the Christmas party season.
Christmas Challenge 2015 is now open, the Little Black Dress Challenge and the Little Black DJ challenge - take your pick! After months or years of constantly overindulging and never really feeling hungry, it's easy to forget what that gnawing, empty sensation in our stomach feels like.
The key is to learn to recognise the sensation, not be scared by it, and then deal with it appropriately.
Okay, you've heard it a hundred times before, but skipping breakfast (or any other meal) will give you hunger pangs that quickly leave you reaching for chocolate, crisps and fizzy drinks to boost flagging energy levels!
Studies at the University of Leeds found that eating earlier in the day helps to prevent people from getting hungry, losing control and overeating in the evening. Foods with a low Glycaemic Index (GI) slowly release sugar into the blood, providing you with a steady supply of energy. Good low GI choices include most fruit and veg, wholewheat pasta, porridge, wholegrain cereals, lentils, beans, nuts, brown and basmati rice and wholemeal bread. Eating small amounts of lean meat, chicken, fish, dairy products and eggs may help to keep you feeling fuller for longer. Research shows that protein-rich foods help to improve satiety - the feeling of fullness you get at end of a meal - and the more satiated you feel after eating, the less likely you'll be to feel hungry between meals. According to recent research from the Rochester Centre for Obesity in America, eating eggs for breakfast can help to prevent hunger sufficiently so that calorie intakes are reduced by more than 400 calories throughout the rest of the day! In the study, 30 overweight or obese women ate either an egg-based breakfast or a bagel-based breakfast, containing the same amount of calories and almost identical levels of protein.
It seems that eating eggs for breakfast makes you feel fuller for longer so that you eat less at your next few meals. The brain requires around 20 minutes to receive the signal you are full, so no matter how much you eat during this time, your satiety signal won't come any sooner. Having a low-fat starter is a great idea if you're trying to lose weight as it takes time to eat and will reduce your appetite for the main course.
Before grabbing something to eat, check whether you're really thirsty rather than hungry.
Keep your fridge and cupboards stocked with a selection of low-calorie foods that can easily be turned into hunger-busting snacks or tasty starters. To begin any weight loss plan you first need to calculate how many calories per day are required to maintain your ideal weight.
Then you need to break down these calories into several small meals to be eaten throughout the day.
As you start paying more attention to the calories you put into your body you will start to learn more about nutrition.


By following the above advice you will lose weight gradually until you reach your ideal weight.
1) FOLLOW A SOLID PLAN:- One of the best weight loss tools is a strong plan which you stick too.
2) SET A TARGET GOAL:- Wanting to lose weight is quite different from actually taking the action to accomplish weight loss. We wanted to share with you all our favourite quotes to help you find inspiration as you lose weight.
Pin them to your Pinterest account, save them to your desktop or just print them out and motivate yourself each morning! But what if you're finding it harder than you expected and hunger is frequently getting the better of you? It's no wonder then that when we initially change our eating habits, hunger pangs make us feel uneasy and uncomfortable - and leave us reaching for the biscuit tin!
This means ditching bagels, white spaghetti, cornflakes and white rice and instead opting for wholemeal bread, wholewheat pasta, wholegrain cereals and brown rice. The researchers recorded the women's eating habits and found that just before lunch, the women who had eaten eggs for breakfast felt less hungry and ate a smaller lunch as a result. Combine them with wholemeal toast and a glass of vitamin-C rich unsweetened orange juice, which will help the body make the best use of the iron in the eggs.
It also explains why it's a good idea to wait a while before deciding whether you really want a dessert or a second helping. It's easy to confuse thirst and hunger with the result that many people grab a snack or fill their plate for a second time when what they really need is a glass of water. Researchers at the University of Pennsylvania found that too much caffeine in the form of diet cola, tea and coffee might have the opposite effect and leave you feeling more hungry. They struggle to drop the pounds, then when they eventually achieve this they struggle even more to keep the weight off.
A quick way to work this out is take your ideal weight and multiply it by 12 if you are female and 14 if you are male. This is because your body will store less fat if you are eating regular, small portions as it knows that more food will be coming soon. Once you are there you will be able to maintain this weight provided you stick with the same meals and daily calories as before.
It is much easier to focus when you have a step by step plan written down rather than having no plan and being unsure of yourself. Keep looking at your targets every day and make sure you achieve them, even on the days you do not feel like it. Once you know how to lose weight by reducing your daily caloric intake you just need three things; a solid plan, target goals and discipline.
He has a keen interest in health and fitness and has been writing about that very topic on this website since 2007. Also if you are a weight loss blog owner they are perfect for sharing with your Facebook followers.


Doesn't it actually feel nice to be hungry and to really look forward to a meal or snack? Chances are, if you can last until mid morning or lunchtime before eating, you're having too much to eat in the evening - I guarantee if you have a smaller dinner, earlier in the evening, you'll wake up with a ravenous appetite!
As well as helping you to feel more satisfied, this automatically slows down the speed at which you eat, giving your brain time to register feelings of fullness so that you're less like to overeat.
But best of all, because fibre is harder to digest, it stays in your stomach for longer keeping you feeling fuller for longer, so you're less likely to want to snack between meals. In contrast, foods with a high GI cause a rapid - but short-lived - rise in blood sugar, leaving you lacking in energy and feeling hungry within a short time, so that you end up reaching for a snack. Nevertheless, chances are you'll feel fuller for longer if you swap a couple of biscuits mid afternoon for a skinless chicken breast, tuna (canned in water) or lean ham with salad. Better still, over the next 36 hours the group eating the egg-containing breakfast consumed, on average, 417 calories less than the bagel-eating group. Better still, water is needed for every chemical reaction in the body, including burning fat.
In some studies high caffeine intakes have also been found to prepare the body for storing fat whenever food is eaten. As I have mentioned previously, regular exercise and healthy, well planned meals are the best tools for achieving your weight loss goals in the long term. So if your target weight is 150lbs then you will need to consume approximately 1800 calories if you are female and approximately 2100 calories if you are male. At first you will have to count the calories every day and make sure that the calories in all these meals do not exceed the calories required for your target weight.
Because you will want to be getting as much nutrition as possible out of the reduced amount of calories you are consuming. He stays fit and healthy by going to the gym at least four times a week and eating fresh, natural foods most of the time.
Secondly, before eating, you may find it helpful to identify how hungry you really are: rank your hunger on a scale of one to 10, where one is fully satisfied and 10 is starving. Bottom line: eating foods with a low GI prevents swings in blood sugar, helping you to have better control over your appetite because you feel fuller for longer. So to prevent hunger, you might be better off swapping cola for a glass of sparkling water and tea and coffee for a cup of herbal or fruit tea.
However, it will not take long for you to start memorising calories instinctively and soon you will be able to look at a dish and know the correct portion size and roughly how many calories are in it without the need for counting. The technical term for this is Calorie Restriction with Optimal Nutrition (CRON) and it has a number of health benefits which you can read all about at The Calorie Restriction Society.



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