LATE NIGHT TIPS

My worst fights with sweets are during night times! My roomie and I have some rules and they work – if we keep reminding each other anyway. Always good to have someone supporting you!

I made a small list of the best tips:

·      Keep pots and pans at the stove during dinner and serve on a plate. This way you eat a smaller or fewer portions. If you should have leftovers from dinner with the lunch box, pack as the remains into small containers.

·      Brush your teeth after dinner, before sitting on the couch. You will have less desire for chocolate and sweets when the TV is turned on.

·      If your family or housemates are eating sweets all the time buy some candy for them, that you do not like.

·      Change your goals. Instead of going after to lose ten kilos, you should try to lose one kilo - ten times. And give yourself a pat on the shoulder every time it succeeds. (And maybe a new pair of shoes?)

·      A large selection awakes your appetite. Therefore it is a good idea to buy few or only one kind of unhealthy treats - and many different vegies - so you will eat more of them.

·      A sugar-craving usually lasts only about 10 minutes (I know they feel like forever!) so when you get the urge for sweets, you can distract yourself by putting on nail polish, go on Facebook, call a friend or something else.

·      Eat slowly and give your body a chance to tell when it's full before you have eaten too much. You can do this by eating with sticks or eat with friends and talk a lot during dinner.

BAD, BAD HABITS

...That contributes to gain weight!

You are watching TV when you eat

-You often sit in your own world when you choose to eat in front of your computer, TV or mobile. Distracting factors around the meal helps to remove the focus from what you eat, which means that the taste, satiety and the rest of the dining experience is disturbed. Therefore I advise you to be more present and dropping the disturbing elements. Enjoy the food eat slowly which will contribute to a more full feeling than is you eat fast.

If you live together with friend or family, meals are often the few time gaps in the day when the whole family gathers. So value the time you have together and be social around the dinner table.

You sleep too little

Too little sleep disrupts the body's ability to recover. The body does not get quiet enough or have enough time to process the food well enough. It can result in eating more meals than the body really needs in time where you really needed to sleep and give the body rest. Furthermore it can lead to constipation and abdominal pain.

You eat from large plates

You should not fill a plate, which is over 20 cm. in diameter. Logically the amount of food you shovel up looks smaller on big plates. Use lunch plates instead of dinner plates for a period to check how little you really need to eat that you will be satisfied.

You eat too rarely

-Many have become accustomed to postpone important meals such as breakfast, lunch or dinner and excuse themselves with that they have bad time or decreased appetite.

This will lead you to severe hunger later in the day and as a consequence of eating later or choose sweet or salty snack alternatives without good nutrients.

If you eat 6 meals during the day your body maintains a stable blood sugar and energy level. Do you have trouble remembering meals? Make it a plan for the day's meals.

SUGAR

I was a sugar junkie…

Sugar is a carbohydrate and includes glucose (dextrose), fructose (fruit sugar) and galactose, and recommendation for women is 50 g added sugar per day and about the same amount of natural sugars from fruit, berries and milk. In total approx. 100 g.

All carbohydrates are broken down into sugars in the intestine, from which it is transported up to the brain, where it is useful. But the body gets enough sugar from the daily diet, so nothing happens by cutting refined sugar completely out of your daily food. If you get too many calories of the empty type, you risk getting more energy inboard than your body burns, and gain weight.

The term ‘sugar junkie’ has emerged as we run the risk of developing a dedicated dependence on sugar, if we get much of it. I have tried it: I could not concentrate, was tired in the afternoon and thought of sugar all day if I had not eaten anything sweet.

It is a long and tough battle where you fight with your cravings for sugar. I was cranky and tired. But after just one week it was much better! I had grown accustomed to eating fruits and nuts instead of the sugar.

A month and a half later, I have no desire for sweets and when I taste on my usual favourite cake its too sweet and I can only get two bites down. Fantastic!

 Get rid of your craving!

• Have small pieces of fruit in the fridge, ready to eat.
  
• Bring fruits or veggies along in your bag, whenever you leave the house for snacks.
  
• Stay away from prefabricates.
  
• Try not to eat out. If you have to, order a salad with only oil as dressing, or a dressing without sugar.
  
• Drink herbal tea with a sweet taste (like peppermint or liquorice root).
  
• Make NonCarbs desserts and divide them into tiny portions that you can snack as
  desserts after meals.
  
• Small portions of yoghurt with fruit taste sweet.
  
• Nuts can be used as alternatives for the craving as well.

BIKINI BOOT CAMP

Soon summer will arrive in Australia and this year I’m not going to hide!

I just lost 5 kilos in a month, without being hungry, tired or had a craving for sugar (well not after just one week). Of course it is different to everyone how your body burns fat and I can’t insure you the same result – maybe your result will be even better? Anyway, here are some of the guidelines I live by…

On with the runners and go!

My dietary advices, if you want to see results fast.

• Find a sport you like and train for at least three hours a week.Cardio and circuit training is effective in burning calories. Fat burning is achieved when your energy use is higher than your energy intake. In my case it is done with diet combined with exercise.
  
• Vary your diet all the time.The body creates habits and your weight stagnates quickly if it is the same, it gets to eat every day. Switch between the different veggies and get inspired by recipes. Also it is boring always to eat the same few dishes.
  
• Remember to drink enough water.You will notice a significant difference in your your performance if you get between 2-3 l of water every day. Water excretes metabolic waste products out of the body.
  
• Eat bread without flour and avoid carbs generally.So no bread, potatoes, pasta or rice! An alternative to bread is a Stone Age inspired bread made from nuts. It contains a lot of calories, so reduce your size.
  
• Avoid sugarInsulin affects our fat deposition.
  Insulin can we consciously control through our food, and the complete exclusion of sugar will keep our insulin levels low (NB! there is a lot of sugar in prefabricated foods).
  
• Eat and drink lactic acid.Take like lactic acid bacteria as a food supplement. They make sure of your digestive health. Use low fat lactic or a supplement as soy or almond.
  
• Choose one golden meal a week.Nobody can stay on a diet every day and be happy. Once a week choose a meal where you can forget about calories, sugar and fat – and ENJOY it! And carry on the right meals afterwards.
  
• Are you afraid you do not get enough carbohydrates? Do not worry. The body can run on many different kinds of gasoline, and it can also easily run on fat and protein for energy.
  
• Eat small meals many times a day
  In order to stay full of energy your body needs fuel. Eat around 6 meals a day, in this way you will not be hungry and your energy level remains.
  
• No smoking or alcohol.Alcohol is more than just empty calories. It is a small poisoning of the body. If you must drink, do it maximum once every second week and keep the pints down on 2.
   

Good luck!