Top Tips to Beat the Binge this Easter

With Easter around the corner, many people trying to keep their weight in check will be starting to panic, and it's little wonder.

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Australians scoff around 110,000 tonnes of chocolate each year - translating to a whopping 5.8 kilograms per person[1] per year, along with 42 kilograms of sugar - a staggering 27 teaspoons per person per day[2].

For many people, avoiding the sweet stuff is a daily struggle, at Easter time - with Easter eggs, bilbies and bunnies tempting us at every turn - it might seem near impossible. This, says Accredited Practising Dietitian Duncan Hunter, is where most people slip up.

"With temptation all around it's all too easy to opt to ignore your healthy eating plan over the Easter break, thinking you'll get back on track the following week. And while it's not realistic to completely ignore the Easter tradition - and the chocolates that go along with it - there are a few savvy strategies you can employ to make sure you treat yourself (a little) but don't undo your hard work and set your diet back because of a few days off the wagon."

To put that in perspective, Hunter says it takes two hours of brisk walking or 60 minutes of jogging to work off a large 100 gram egg, and even a small 7 gram Easter egg will see you walking for 8 minutes or jogging for 4 minutes to get rid of the guilt. 

"If you do the math, and consider how much effort is required to work off just a few eggs you might think twice before you put too many into your mouth. To boost your ability to navigate the Easter minefield, plan ahead so you don't get caught on the hop," Mr Hunter advised.

"The evidence shows that the fastest - and simplest - way to lose weight is through a carbohydrate controlled eating plan where there's no need to count calories and you feel satisfied for longer. This is why New Atkins is so successful; it begins by restricting carbohydrates for rapid weight loss and gradually adds nutrient-rich, low-GI carbs such as wholegrains and legumes as followers move through the four phases. It also allows followers to enjoy delicious foods they'd never dream of eating on an extreme low calorie plan which will make the Easter chocfest easier to navigate."

Here are Duncan Hunter's top tips for beating the binge this Easter:

• Rather than gorging across the entire holiday, choose one day to indulge within reason - and stick to your healthy low-carb eating plan, such as the New Atkins Nutritional Approach, for the other three days

• Don't walk down the chocolate aisle. No, really. The choice to eat chocolate begins when you choose to walk down that aisle in the supermarket. If you don't bring it home (or at least not too much of it), you can't eat it. Ditto for high-carb hot cross buns

• Don't constrain yourself entirely - there are plenty of healthy, sweet tasting treats that you can indulge in over Easter. Try swapping hot cross buns (41grams of carbohydrates each) for orange and poppy seed scones (5.6g of carbs each), or a regular sized 75g chocolate eggs (46g of carbs) for a serve of (Atkins) chocolate coated macadamias and blueberries (3.7g of carbs) (see recipes below)

• If you are going to allow yourself some chocolate, decide how much in advance, purchase small (less than 30g) low-sugar dark chocolate Easter eggs (check the label) that are wrapped so you can't eat them too quickly. Once you've eaten your designated stash, that's it. Don't keep bingeing all weekend

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• Leftovers can linger so once your family meal is done or your visitors are leaving, send a takeaway container home with your guests so that you don't have temptation sitting in the fridge all week. Give away or throw out any leftover chocolate - better in the waste than around your waist
• If you're still craving chocolate, satisfy your sweet tooth with a guilt-free low-carb treat such as an Atkins Chocolate Decadence Advantage Bar (just 1g sugar) or an Atkins Milk Chocolate Advantage Shake - the go-to drink for health-conscious chocoholics
 

Post-Easter plan.

Should your best-laid plans come unstuck, don't despair, Duncan Hunter has whipped up a quick post-feast fix to get you back on track in a flash.

"Since most of the weight gain from a brief episode of carbohydrate overindulgence is water, the best antidote is to reduce your carb intake. Drop back to 20 grams per day of carbohydrates and stay there until the weight you gained comes off. After that you can slowly increase your carbohydrate intake according to your individual goals and metabolism," Mr Hunter advises.

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Hunter also suggests a morning exercise session the day after Easter to reset your metabolism and get back into a routine. Alternatively, grab a friend and sign up for the New Atkins Buddy program so that you have a friend to support you - and keep you motivated on the way to your weight loss and healthy lifestyle goals.





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How to beat your biggest weight loss hurdles

Want to shift a few kilos? Tackle your lifestyle and diet hurdles and make losing weight just a little bit easier. We show you how.

You eat when you're not hungry

We're all guilty of eating when food is in front of us, even if we're not hungry. To combat this try and keep a food diary of everything you eat for a week then look at how much of what you ate was to satisfy real hunger and how much was because you were bored or eating out of habit. Pay close attention to your body's hunger signals and be more mindful of how hungry you are - this can help curb non-hungry eating.

Your motivation levels are non-existent

Set concrete goals. If you want to lose weight by your 30th birthday at the end of the year then use it as something to work towards. Setting a time frame on a weight loss goal will make it a real objective. Visual inspiration is always good (that's what Pinterest is for!) so collect images of things that will inspire you to lace up your sneakers when you'd rather hit the couch, and look at it when your motivation is waning.

You're time poor

Not everyone has an hour to spare each day to train so make your workout time work harder. Commando Steve says training smart is the key. Put together exercises that are high intensity, functional and target as many muscles as possible. Not sure where to start? Here's a workout for every time frame - whether you've got 20 minutes or you've only got five minutes to spare! 

You have a sweet tooth

If sugar is your diet's worst enemy try starting your day with a savoury meal and a good dose of protein such as an omelette as opposed to sugary cereal will ensure the blood-sugar pendulum swings in the right direction and you don't experience a hypoglycaemic slump aka the 3pm trip to the vending machine for a chocolate bar. Also going cold turkey and steering clear of sweets will help curb the cravings. The reason being if you just taste sugar once you'll crave it again!

You're not eating the right portions

Most of us are eating food portions that are much bigger than what we actually need. Get out the weighing scales and measuring cups and see just how much you're eating. You'll be surprised how much extra you're actually consuming on a day to day basis. As a basic rule your plate should consist of half vegetables or salad, a quarter carbs and a quarter protein.

Your alcohol intake

Most of us forget about the fact alcohol contains calories. For example a small glass of wine often contains the same number of calories as a row of chocolate! Because we're drinking it, we often don't think it counts. Watch what you sip!

Source
http://www.bodyandsoul.com.au/weight+loss/lose+weight/galleries/how+to+beat+your+biggest+weight+loss+hurdles,26166

11 Fun Foods to Trick Your Sweet Tooth

We all like a sweet treat every now and then, but if you have a bunch of sweet teeth like me, it’s essential to learn to trick your sweet tooth! There are lots of delicious foods out there that can make satiating your desire for sweets so much easier, you just have to get creative! So, I decided to scour the net for some yummy yet healthy snacks that can help trick your sweet tooth so you can feel good about treating yourself!

1. DATES AND ALMONDS

One way to trick your sweet tooth is to combine some unexpected foods together! Take dates, for instance: they’re small, sweet and packed with nutrients. Almonds contain healthy fats, have a great crunch and go great with just about anything. Pair these two snacks together and you’ve got the perfect combo of sweet and crunchy that’s sure to satisfy!

2. SORBET

Sorbets are nothing new as far as healthy snacks go, but I really don’t think they get enough recognition! In fact, they make the perfect summer dessert or snack because they’re light, refreshing and come in so many flavors. Even if you’re a die-hard ice cream fan, there are rich and creamy sorbets that are totally worth a try!

3. DARK CHOCOLATE COCONUT WATER

Before you turn your nose up at this snack suggestion, hear me out! Coconut water is a really nutritious drink that contains lots of potassium, which is essential for proper hydration. Some #people love the flavor of it, I personally don’t. However, once I tried Zico’s dark chocolate flavored coconut water, I was a total convert! It’s chocolaty without being overly thick or heavy and you’re getting a dose of electrolytes!

4. DRESSED-UP YOGURT

Yogurt makes a healthy snack but what makes it even better is when you dress it up with some delicious extras! Take plain or flavored yogurt and add chopped nuts, coconut flakes and cocoa nibs or dark chocolate chips and you’ve got a healthy and nutritious snack that will totally fool your taste buds into thinking you had something sinful! Imagine how delish raspberry yogurt with dark chocolate chips would taste?!

5. SMOOTHIE

Smoothies make a fab healthy snack or meal replacement. The great thing about it is that you can easily customize your drink and you can add veggies like kale or spinach, and you totally can’t tell! You can create so many different flavors by adding nutritious and tasty ingredients like yogurt, #almond butter, fruits, veggies or even avocado to make it thick and creamy!


6. YOGURT-DIPPED FRUIT

I’m a roll with the yogurt snacks but I promise this is the last one! A fun way to enjoy fruits is to dip them in yogurt and stick them in the freezer until the yogurt freezes. It’s sweet, delicious and you’re getting the vitamins and nutrients from the yogurt and fruit! Sliced bananas, strawberries, grapes and apples make great choices!

7. TEA

You probably think I’m crazy for suggesting tea as a sweet craving, right?! You just have to make it right and it can be a satisfying sweet treat! There are tons of #different types of teas out there, just go down the tea aisle at any grocery store and you’ll see oodles of different flavors. Pick a naturally sweet tea or sweeten your tea with honey or stevia. You can even add #almond milk if you like. Adding milk or sweetener makes a huge different and it tastes like a gourmet drink! Slowing sipping hot tea is calming, nutritious and it tastes great!

8. HOT CHOCOLATE

Hot chocolate isn’t necessarily a healthy snack, but it’s a great way to get rid of those stubborn sweet cravings! Make your own at home in your favorite mug and top it off with a light whipped cream. If you want a more decadent drink, get one at a coffee shop; just make sure you keep the serving small. If you’re not into hot cocoa, get a small non-fat latte and savor the flavor!

9. NUT BUTTER & JELLY

Who says you can’t enjoy a nice PB&J while still eating healthy?! Choose an all-natural nut butter and fruit spread, and enjoy it on one slice of healthy sprouted bread or whole grain bread of your choice. Now you’ve got a simple and scrumptious healthy snack that you can eat on the run or while relaxing at home!

10. BANANAS WITH CINNAMON AND HONEY

Cinnamon and honey can make just about any food better. Bananas are already naturally sweet, but if you want something a little more dessert-like, drizzle some honey and sprinkle some cinnamon on the banana slices for a sweet, creamy and easy-to-prepare snack. Almost all homes have a supply of fruit, cinnamon and honey so you can easily make this when cravings strike!

11. COCOA DUSTED ALMONDS

This healthy snack takes a little more #time to make but it’s so worth it! If you love chocolate, this is a must try! Take 2 cups whole raw almonds, 2 tablespoons agave syrup, 2 teaspoons sea salt and 2 tablespoons unsweetened cocoa powder. Preheat oven to 350 degrees. Next, combine almonds, agave syrup and sea salt in a large bowl. Use a rubber spatula to mix together, fully coating the almonds, then spread almonds in a single layer on a parchment-lined baking sheet and bake for 10 minutes. Take out the baking sheet and place the almonds back in the bowl, add your cocoa powder and toss. Allow them to cool, store them in an air-tight container and enjoy!

There are so many ways to satisfy your sweet tooth while staying on track with your healthy eating plan! Don’t be afraid to try something new or try mixing flavors together; you might come up with something absolutely fabulous! What’s your favorite way to beat a sweet craving?

Source
http://weightloss.allwomenstalk.com/fun-foods-to-trick-your-sweet-tooth

How to satisfy a sweet tooth and still lose weight

Keeping a check on those sweet cravings may not be as hard as you think. Try these tips…

THINK YOU CAN’T RESIST chocolate or cakes? Bear in mind that you’re more likely to indulge a sweet tooth if you’re hungry. So always eat three well-balanced meals, spread evenly, and have healthy ingredients, such as fruit, nuts or low-fat yogurt to snack on. Eating regularly keeps blood sugar levels topped up, preventing dips that send you racing for the biscuit tin. When you do decide to treat yourself, use these tricks to stop you going overboard.

Watch serving sizes

Often we just need a little taste to satisfy a craving, so don’t automatically reach for the standard-size version of your favourite sweet treat. Are you able to get it in a smaller size? Go for one scoop of ice cream rather than a double, or a treat-size bar of chocolate instead of the regular one.

Make a healthier swap

Sugary foods are often high in fat, so if you can’t resist, satisfy your sweet tooth with the food you fancy – but choose a lower-fat or lower-calorie variety. If you crave a creamy hot chocolate, choose a low-fat instant hot choc. And, instead of that handful of chocolates, have a few fat-free jelly beans.

Pick the seasonal best

It’s a lot easier to opt out of the office chocolate run if you keep a bowl of fruit on your desk – but it needs be at its best to be an appealing alternative to a biscuit. Fruit that’s in season tastes sweeter. Stock up on citrus fruits, apples and pears in autumn and winter, and in spring and summer choose delicious sweet berries and stone fruits, such as peaches and nectarines.

Let the sweet message sink in

After eating a satisfying main course, many of us will still end a meal with a pud – which may appeal but not suit any weight-loss plans. The key is to wait at least 15 minutes before having dessert to give your brain time to recognise your stomach is actually full. If then you still feel like something sweet, choose a low-fat treat such as fruit salad, sugar-free jelly, baked apples or lemon sorbet.

Don’t rush things

We often eat sweet food on the go – something we’ve picked up at the supermarket on the way home from work or a sweet drink gulped down as we’re walking. If you’re going to have a sweet treat, take the time to enjoy it: sit down, relax and eat it slowly, so you get maximum pleasure from it.

Brush your teeth

It’s one of the oldest tricks in the book,
but when sugar cravings hit, get your toothbrush
out. Toothpaste leaves a fresh, mint flavour
in your mouth that actually spoils the flavour
of classic sweet treats such as biscuits and
confectionery.

'Wait 15 minutes before having dessert to give your brain time to recognise your stomach is actually full'

Source
http://www.healthyfood.co.uk/article/how-to-satisfy-a-sweet-tooth-and-still-lose-weight/