The Ways and Goal of the Diet

I read several book and found that ways of diet and the feedback is very effective and useful for those who want to diet.


Control Your Daily Diet Food Calorie Bellow 1k
It is the biggest influence to reach the optimal weight. Eat less the contain sugar food and oily food because it contain high calorie.
Eat more carbohydrate grist food and fruit instead of oily meat such as whole-wheat bread, oatmeal, maize, apple, carrot and so on. Just follow the step, you will get is loss of about 1 pound each week.

Increase water intake
At least drink 7 cups per day. But for those dieting, must drink more water about 3 quarts per day. Because drinking some water before a meal should reduce the amount of food you need. Dink separately a quart or 4 cups, 1 hour before meals. It help decreased appetite, skin less dry and better bowel function.

Eat more fruit and vegetables
Need to adjust daily meals. Include 2 fruits and 5 veggies each day. It help us have a better bowel function, digest and excretion.

Discover food allergens.
Maintain a diet diary.You can log or copy down foods eaten at each meal, then you will found out which food make you fat and elimination of symptoms caused by food allergens.




More Exercise
Jog, walk, or swim 3 time per week. Perform 30 minutes per activity. Exercise help burn your calories inside your body and make you sweat out a toxins from your body.Exercise also can increase in energy.



Get a full night's sleep.
Get 7 to 8 hours of sleep each night and be in bed by 10PM.Why?Answer here=) Remember, late sleep won't help diet.




Feel more relaxed
release your pressure and laugh more. You can watch some comedy movies each week or make fun with your friends to increase in smiling and more positive attitude.

The Thinking Habits of Diet

Negative Thinking to Let Go

• I am always hungry.
• If I allow my self to get hungry,I will eat everything in sight.
• I'm so and t should never be hungry.
• Food is a good substitute for love.

Positive Thinking to Embrace

• It is nature to feel hungry.
• I easily recognize the difference between my physical and emotional hungers.
• I eat food only when I'm physically hungry.
• I nurture my self with love and comfort when i am emotionally hungry.

Control your Emotional Hunger when Diet

Emotional Hunger
Emotional Hunger is happen when a person emotional like happiness, sadness, anger and continue to eat but he/she still never feel satisfied.It also includes emotional, such as boredom.
Some of people will have a emotional hunger after dieting a few week or months because they are boredom with what they eat every day.

Activities instead of Food
Prepare a list of your personal comfort activities that can begin to take the place of food, and post it the kitchen.When you are ready,begin to choose them in times of emotional stress.

Some time Encourage your self
You can keep your commitment to yourself. What emotional hole are you trying to fill up with the chip,less sugar chocolate,ice cream,that your chose for encourage.

Eat for enough but not eat for full.
We need a food for energy and healthy body.You need to think how many calories and what nourishment you need,but not how much you can eat.This is the best ways for set up your diet food.

Healthy thinking

Worry?guilt?
Imagine a world without judgment, worry or guilt. Imagine your own mind without judgment, worry or guilt. What would you think about all the day?

Old Beliefs to Let Go

• I need to be right
• It is good to feel guiltily.
• Worrying is a necessary part of life.
• I eat a lot of bad foods.

New beliefs to Embrace

• I accept my self without judgment.
• I forgive myself any wrongs that have caused me hurt.
• I release myself from worrying and the need to feel guilty.
• I chose foods to eat that enhance my health.

Harms of less sleep

Harms of less sleep
A report have proven that sleep will strengthen the cell immune antibody, and lack of sleep will increase the rate of :

• obesity,
• heart disease,
• hypertension,
• stroke and
• diabetes risk.
  

If you notice anybody that always have flu or sick, please tell them to pay more attention to their sleeping habit.

Wish everyone have a healthy life everyday. ^^

Enough Sleep can Prevent Flu

To prevent flu, you probably need a clean pillow. The researchers found that a person who have regular 8 hours sleep will not easily get flu or sick. But for the person who always have less sleep or having difficulties in sleeping are more likely to have a flu or sick.

Experiment
Pittsburgh Camegie Mellon University United States recruited 153 "hero" ,around 21 ~ 55 years old, let them confrontation with the common cold virus (Rhinovirus). After they stay together into a hotel for 5 days, only 54 people (35 %~) did not flu.

A Researchers Group "Archives of Internal Medicine1"have pointed out that sleeping less than 7 hours of people compare with those who sleep 8 hours, has a 3 times as high rate of sickly.

Researcher pointed out that sleep apparently to adjust people's immune response, so that the most linked to maintenance a person's healthy and performance.

Healthy Diet

What we get the energy and nutrition from is the food every we eat.And what food we ate can effect our diet.The purpose of the first diets was to reduce the intake of sugar and the amount of artificial food additives, and increase the intake of more nutritious foods. There are few ways to start diet, for example:

1. Breakfast cereals without added sugars replaced those with sugar

2. Tinned fruits packed in syrup were rinsed in cold water before being served.

3. Soft drinks were replaced with a wide variety of fruit juices,and machines dispensing soft drinks were replaced with those dispensing fruit juices

4. Serve unsweetened ices tea.
   
   
5. Bowls of sugar on the able were replaced with bowls of honey.
   
   
6. Wholewheat bread replaced refined white bread.
   
   
7. Brown rice replace white rice.
   
   
8. As far as possible process foods were replaced with fresh produce.
   
   
9. "Junk"snack foods(high in sugar and fat) were replaced with more nutritious equivalents.Ice creams/weeds,cakes,crisps,etc.were forbidden and were replaced with fresh fruits, vegetables, nut,wholegrain snacks etc.